What does vitamin K2 do?

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The discovery of vitamin K as an essential nutrient for blood clotting was first published in a German scientific journal back in the 1920s (where it was termed ‘koagulationsvitamin’). Now, after nearly a century of research, it’s understood to be important for bone health and decreasing our risk of heart problems as well. 

Although there are several types of vitamin K, the ones we hear about most often are vitamins K1 and K2. While vitamin K1 is typically found in greens, including kale, spinach and broccoli, foods rich in vitamin K2 are rare in a typical western diet. Natto, a traditional Japanese food made with fermented soybeans, is rich in K2. Other dietary sources include dairy products made from the milk of grass-fed cows, but as UK dairy cows are typically grain-fed, our dairy products usually have much lower levels. K2 can also be found in high-fat meats, liver, and other organ tissue, but that’s not much good if you’re vegetarian. Luckily, the body is able to metabolise some vitamin K1 into K2, but this process isn’t particularly efficient. Luckily, it can also be taken as a dietary supplement. 

How does vitamin K2 work?

As well as helping blood to clot, vitamin K activates the proteins that help to regulate calcium deposition. This means that it supports the calcification of bones and prevents calcium deposits from forming in the blood vessels. While vitamins K1 and K2 are often grouped under the generic label ‘vitamin K’, studies have indicated it’s the K2 that has this regulating effect. And as calcium deposits in the arteries surrounding the heart are a major risk factor in heart attacks, an intake of vitamin K2 is believed to help prevent cardiovascular disease.

The vitamin might also support dental health, as the protein needed to build strong teeth, osteocalcin, is the same one activated by vitamin K2 to regulate bone calcification. However, more research needs to be conducted to be certain of its effect. 

What’s the evidence?

Over the past 20 years, a fair amount of research has been done into the effects of vitamin K2 alone. However, some studies were conducted on animals, so we can’t assume their outcomes are directly transferrable to humans. Some human studies have been fairly small-scale and others observational, so more large-scale, controlled trials need to be carried out in order to draw firm conclusions. 

Heart disease A study of 4807 subjects looked at the impact of vitamin K2 on heart health. Over the course of seven to 10 years, those with the highest intake of vitamin K were found to be significantly less likely to develop artery calcification. They were also found to have a 57% lower risk of dying from heart disease. A similar effect was not observed with vitamin K1. However, as the study was observational, we cannot assume cause and effect in the same way as we can with a trial where variables are controlled. 

Osteoporosis One 2013 study investigated the effects of vitamin K2 on bone density – 244 healthy postmenopausal women took either a supplement of vitamin K2, or a placebo, for three years. Those who took the supplement saw a decrease in age-related decline in two out of the three bones for which density was measured, suggesting that vitamin K2 could prevent, or slow, osteoporosis. But more research is needed to observe the effects over longer periods.

Cancer survival A clinical study investigated the impact of vitamin K2 on liver cancer survivors. Participants in the study who were given a daily oral dosage of 45mg of menatetrenone (a vitamin K2 analogue) were shown to have a lower chance of the cancer returning and increased survival rates, compared to a control group. However, the study was fairly small, so a larger placebo-controlled trial is required to prove the effects.

Diabetes In a 2011 trial, 42 healthy young men took either a vitamin K2 supplement or a placebo over four weeks to investigate the effects on insulin sensitivity. At the end of the four weeks, the men given vitamin K2 displayed increased insulin sensitivity compared to a control group. The results indicate its potential use for diabetes management. Even so, larger-scale studies involving men and women need to be carried out to draw firm conclusions.

Who can take it?

Most healthy adults can take vitamin K2 supplements*, although it may not be advisable for pregnant and breast-feeding women to do so. Children and teenagers will need a smaller dose, so consult a doctor first. Anyone on blood-thinning medication, such as warfarin, should also seek the advice of a doctor before taking vitamin K, as doing so could counteract the medicine’s effects and increase the risk of blood clots.

*If you are pregnant, breast-feeding or under medical supervision, consult your doctor before taking supplements.

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Hetero launches Favipiravir in India under the brand ‘Favivir’ to treat Covid-19

Hetero launches Favipiravir in India under the brand ‘Favivir’ to treat Covid-19 This is the second drug developed by Hetero after Covifor, the generic version of Remdesivir injection to be administered intravenously in a hospital for treatment of severe Covid-19, under the license from Gilead Sciences. https://ift.tt/eA8V8J

Maine CDC recommends getting flu shot as soon as they are available: here have been reported cases of co-infection of COVID and influenza, so it’s important that we do what we can to reduce that risk of respiratory infection

Maine CDC recommends getting flu shot as soon as they are available: here have been reported cases of co-infection of COVID and influenza, so it’s important that we do what we can to reduce that risk of respiratory infection submitted by /u/shallah
[link] [comments] https://ift.tt/eA8V8J July 29, 2020 at 03:07PM https://ift.tt/1R552o9

Everything you don’t know know about SPF

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Whether you find yourself bewildered in the sun care aisle or consider yourself SPF-savvy, with new research constantly being done in the field of UV damage, it’s never a bad idea to swot up. Plus, the fact remains that we, the great British public, have dermatologists and skin cancer specialists tearing out their hair in frustration. ‘People know what they should be doing, but it’s not translating into a change in behaviour,’ says Dr Rachel Abbott, a consultant dermatologist and British Skin Foundation spokesperson. ‘There’s such a time lag between the damage being done and the development of skin cancer that people just don’t see it as a problem.’ In countries like Australia, where government-funded prevention schemes are in place, skin cancer rates are declining. But in the UK, they’re on a steady increase. Dr Abbott shares the lesser-known facts when it comes to sun cream.

You’re being cheap

‘Really, sun cream should be a last resort,’ says Dr Abbott – better to protect yourself by covering up or keeping out of the sun. ‘That’s partly down to its limitations – the main one being that we just don’t put enough on.’ A 2018 study found we get less than half the sun protection we think we’re getting from sun cream because we apply it too thinly. Sun protection factor (SPF) numbers denote how many times our skin’s natural protection against UVB rays will be multiplied – so SPF 30 should mean 30 times more protection. ‘But only if you apply the required amount,’ says Dr Abbott, ‘which is why we encourage people to go for higher SPFs – 30 or 50, so if it’s diluted down to SPF 10, they’re still getting pretty good protection.’ Note also that SPF numbers don’t tell us how well sunscreen protects against UVA rays. 

So how much should we apply? Official guidelines suggest using 2mg of cream per square centimetre of skin. ‘Around a shot glass for the body is a useful guide, and a teaspoon for the face,’ says Dr Abbott. 

It might pull a vanishing act

Not only do we sweat and rub sun cream off (so never believe those ‘once-a-day’ claims on bottles), but applying it in direct sunlight increases evaporation, so we stand to lose up to 60% of coverage. ‘This is one of the main drawbacks with chemical sun creams,’ says Dr Abbott.

‘There are two types of sunscreen – physical (mineral) blockers, like zinc oxide or titanium dioxide, and chemical blockers, which absorb UV rays. You need to put chemical blockers on 20 minutes before you’re out in the sun, but you can use a physical blocker immediately.’ Many physical sunscreens are also reef-friendly – look for mineral SPF formulations.

High SPF moisturiser won’t cut it

A recent UK study found that when using SPF moisturisers (rather than sunscreen), users tend to miss more of the face, particularly around the eyes – something Dr Abbott puts down to worries about stinging. But even if we did manage to cover every square millimetre, SPF-spiked moisturisers and make-up still wouldn’t get the job done on their own. ‘The regulation is pretty light,’ says Dr Abbott. ‘Some manufacturers put sunscreen into a product so they can say it’s anti-ageing. It doesn’t mean the sunscreen works to an effective level, and while they might mention the SPF, they won’t comment on the UVA star rating.’ Plus, it’s unlikely we’re reapplying our face cream or foundation every couple of hours, so we’re subject to the same longevity issues. 

Step away from the scent

So you’ve slathered on the broad-spectrum, five-star rated, mineral-based factor 50. Well done, you. But spritzing a bit of perfume on top is a big no-no. ‘Putting perfume over the top could simply spray off the sun cream,’ says Dr Abbott, ‘but most fragrances, particularly those containing essential oils, will oxidise on contact.’ Not only does this increase the likelihood of allergens being released, but oxidisation lessens efficacy, and the ensuing chemical cocktail can compromise protection. If you must scent up, spray it on your clothes. 

Shade won’t save you

A key lesson here: it’s the UV radiation in sunlight, not sunlight itself, that damages skin. So while trees, a jaunty umbrella or beach-side bar awning will block some UV rays, you’re not off the sun-cream hook. ‘Shade blocks around 70% of rays,’ says Dr Abbott, ‘so it’s a good idea to still wear SPF, a hat and sunglasses.’ 

Supplement with snacks

Food is by no means a first line of defence, but some may help protect against sun damage. Antioxidants fight free radicals, which can be triggered by UV radiation, and vitamin C helps prevent wrinkles caused by UVA rays – blueberries are rich in both. Lycopene, found in watermelon, absorbs UVA and UVB radiation, while betacarotene – which we convert into vitamin A – has been found to provide natural sun protection after 10 weeks of consumption. Find it in carrots, sweet potatoes and leafy greens. You might benefit from supplements, too. ‘A study from Australia found a form of vitamin B3, nicotinamide, could reduce risk of skin cancer in those with sun damage,’ says Dr Abbott.

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Your new holiday health to-do list

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After saving for it, shopping for it, maybe even shrinking for it, you’re determined that nothing – not even coronavirus – is going to ruin your holiday… 

For those of us who are choosing to jet off this year, the experience is likely to be quite different from normal. But while we’ve got the hang of face masks on public transport and have made a habit of singing Happy Birthday twice-over internally while washing our hands, there are other hidden health hazards that are worth prepping for. Check these off your holiday to-do list and enjoy your break, the way you’re supposed to…

Tick it off: I’m not in the right headspace

If you’ve suffered from low mood, low motivation and anxiety throughout lockdown, they’re not necessarily going to switch off when you zip up your suitcase. And even if you haven’t, we tend to load our trips with expectation, and take on more work before we leave, piling on the pressure.

According to the Institute of Leadership & Management, 73% of people feel stressed in the run-up to a holiday. ‘If plenty of sleep and eating well help you maintain your mental equilibrium, then keep doing that,’ says clinical psychologist Dr Catherine Wikholm, co-author of The Buddha Pill: Can Meditation Change You? (Watkins Publishing, £10.99). ‘There is nothing wrong with staying up late, drinking more than usual and eating heavy meals once in a while, but keep a watchful eye that it doesn’t negatively affect your mood.’ 

Bookmark online support sites on your phone and prime a friend in case you need back-up. ‘Have someone to call in case you’re struggling,’ says Dr Wikholm. ‘Pick someone you can be honest with.’ But other than that, put your phone away. ‘A holiday is a time to connect with people you are actually with. Just enjoy your experience, be present with your companions and forget about comparing your travels with anyone else’s.’ 

Tick it off: I haven’t thought about my exercise habits

For many of us, it wouldn’t be a holiday without some brilliant opportunities to exercise differently – and more luxuriously. The hotel gym is a few floors away, you can see the pool from your balcony and those new running routes are just the fitness inspiration you’ve needed. But each change from the norm should be approached with a tiny bit of caution, especially in the age of coronavirus. 

‘It’s ironic, but I see people coming back from holidays all the time with infections and injuries caused by taking exercise while away,’ says GP Dr Arun Ghosh, who cites poorly maintained equipment, lack of supervision and hygiene issues as big things to watch for. ‘Beware lifting heavier weights than you should, and look out for things such as frayed cables on equipment and trip hazards such as mats left out on the floor.’ 

Even in five-star hotels, gyms can have their issues. ‘Obviously people sweat over equipment, so there’s a chance of picking up an infection.’ Dr Ghosh advises that you wash your hands thoroughly before, after and during a gym visit and make sure you don’t touch your eyes or mouth with your hands while working out. ‘The very best way to avoid picking up bacteria, viruses or fungi is washing with hot soapy water, and lots of it,’ he says. ‘Wipe clean machines before using them. And if you are planning on joining a Pilates or yoga class, take your own yoga mat or use a towel over the gym’s mat.’ 

If you’re heading out for a run or long swim, ‘you can easily get dehydrated, even if you’re in the sea,’ says Dr Ghosh. ‘Never exercise in the heat. Even early mornings can be very hot in some countries, which is why locals often exercise in the evening, after dark. Just make sure you think things through and plan ahead.’ 

Tick it off: Could I come down with leisure sickness? 

You’ve probably had this before – when you go on holiday, start to relax, then promptly become unwell. ‘What’s usually going on is that you are already incubating,’ says immunologist Dr Jenna Macciochi. ‘But if you are busy before a holiday, your body will be producing a lot of the stress hormone cortisol, which suppresses the immune system. Once you finally relax, it kicks in and starts fighting the infection. That’s when you get symptoms such as a runny nose.’ 

It’s also vitally important to wear a face mask, wash your hands regularly and abide by social-distancing measures if you do decide to fly. If you are seated close to an infected plane passenger, you have an 80% chance of catching a bug yourself, says US research. ‘When people are cooped up and in the dry air of a plane, infection spreads easily,’ says Dr Macciochi.

Also be aware of the potential stress to your immune system caused by diet changes. ‘Much of our immunity is based in our microbiome, the gut flora in our digestive system,’ says Dr Macciochi. ‘If this comes under fire from unfamiliar food, it can suppress it.’ Take pre- and probiotics during your holiday and in the run-up and get enough sleep. ‘Being over-tired inevitably means your immune system can’t function at its best,’ she warns.

Read more: How good gut health can boost your immunity

Remember: if you start to display coronavirus symptoms when you are on holiday – if you have a high temperature, a new continuous cough, or a loss, or change to your smell, or taste – you should stay indoors, avoid contact with other people and follow local public health guidance. Your travel insurance provider should be able to advise you on what to do and what cover you are eligible for.

The post Your new holiday health to-do list appeared first on Healthy Magazine | Food | Fitness | Beauty | Health.

Do you have reverse SAD?

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Reverse – or summer – seasonal affective disorder (SAD) is a tough condition for people to get their heads around. We understand winter seasonal affective disorder: the days are shorter and the weather is colder, so we look forward to summer. 

Most of us are in better spirits when the sun’s shining, but for 1% of the UK population, the opposite is true. Instead of enjoying the warmer weather, for them it triggers anxiety and insomnia. 

Professor Lance Workman is a visiting professor of psychology at the University of South Wales with a specialist interest in seasonal affective disorder (SAD). We asked him to explain what causes summer SAD and how to manage the symptoms…

Have you got summer SAD? 

If you suffer from winter SAD, everything slows down. You feel more lethargic, put on weight, crave starchy foods, feel depressed and may start sleeping more. But it’s almost the polar opposite for summer SAD – sufferers feel agitated, they’re on a shorter fuse, and become more anxious. 

It’s normal to feel a bit hot and bothered during the summer – especially when we’ve spent a lot of it cooped up inside – but for those with summer SAD, that feeling doesn’t stop after a few cloudy days; it continues throughout the warmer months. Their feelings tend to be more intense, too. 

If you suffer from the following symptoms, you could have summer SAD:
● You’re sleeping shorter hours
● Your sleeping pattern is different to winter; ie you’re waking up during the night
● You’ve lost your appetite
● You feel bad tempered or annoyed by little things that don’t normally bother you
● You can’t sit still and get very fidgety
● You’re rowing more with your partner, friends or family 

What causes summer SAD?

We know winter SAD is caused by how much light (or lack thereof) there is during the day, but there’s some debate over whether summer SAD is caused by heat or light. There is evidence to show that light affects serotonin levels in the brain. While those with winter SAD have reduced serotonin levels, people with summer SAD may have too much, so they become irritated and anxious.

Evidence suggests people with brown eyes tend to suffer more from winter SAD than those with blue eyes. Brown eyes filter out more daylight, so less light reaches the brain, affecting serotonin levels. There was a significant difference in those with blue eyes – they had much lower levels of winter SAD – so I’m now considering looking at the evidence in reverse; do those with blue eyes tend to suffer more from summer SAD?

The sleep hormone melatonin may be involved in summer SAD, too. In winter, people produce more, which makes you feel sleepy. But many people produce less in summer, leading to sleepless nights. This lack of sleep can then have a knock-on effect, making your symptoms feel worse. And while everyone experiences changes in neurotransmitter and hormone levels, some of us may experience bigger changes than others.

Women tend to suffer from summer SAD more than men, while significantly more women than men have winter SAD. This may be because women are more likely to seek help for their health issues, but women also experience greater fluctuations in their hormone levels. This strongly suggests that SAD has a hormonal element as well.

Managing reverse summer SAD symptoms

There are two common stress points during the day when your symptoms may feel worse; the middle of the afternoon, when the temperature is at its highest, and just before bed. I recommend that sufferers get out for an early morning or evening walk – don’t stay in all day and vegetate – and try to keep your home as cool as possible. It can also be difficult to unwind before sleep if your bedroom is too warm, your mind is racing and you’re worried about not getting any sleep.

Follow the tips below to help manage your symptoms and remember that – thanks to our typical British summers – you may not be suffering for too long this season anyway…

4 ways to tackle summer SAD

1 Plan ahead. If you know you suffer from insomnia every summer, take action a few months before. Put up well-lined curtains to block out the light – this makes a real difference to the length and quality of your sleep.

2 Cool down your bedroom before bed. Open the windows an hour before, put on a fan to help get rid of the warm air, and you could even put bottles filled with ice water in your bed to cool it down – like a reverse hot-water bottle!

3 Avoid extreme heat. Get out for walks during the cooler times of day and rethink your drinks – rather than having a hot tea or coffee, switch to iced versions if you still need the caffeine hit.

4 Keep a diary. Many people may not realise they have summer SAD, as they feel better as soon as the seasons change. But by tracking your symptoms, you can then talk to your GP about appropriate treatment.

The post Do you have reverse SAD? appeared first on Healthy Magazine | Food | Fitness | Beauty | Health.

Maine CDC recommends getting flu shot as soon as they are available: here have been reported cases of co-infection of COVID and influenza, so it’s important that we do what we can to reduce that risk of respiratory infection

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