How to go organic this September

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The organic business is thriving, according to this year’s Organic Market Report from the Soil Association. Sales grew by 4.5% in 2019, and the market is now worth on course to grow beyond £2.5 billion by the end of 2020. Supermarkets and discounters, such as Aldi and Lidl, are expanding their organic ranges, and an increasing number of food outlets are getting in on the act, too (did you know, for example, that all of the milk Pret a Manger and McDonald’s use is organic?).

While organic food and other goods currently tend to be more expensive than their non-organic equivalents, increased demand will ultimately lead to increased supply – which in turn will result in lower costs – so consumers have to keep on demanding! Here’s why it’s so important.

It’s better for you

In 2014, Newcastle University research found that a switch to eating organic fruit, vegetable and cereals – and food made from them – would provide additional antioxidants equivalent to eating between one to two extra portions of fruit and vegetables a day. Further research from Newcastle University in 2016 strengthened the case that organic food is better for you, focusing on milk and meat (see below).

It’s better for wildlife

Organic farms support 50% more wildlife than non-organic. They protect our bees and butterflies, harbour 22% more bird species and support 75% more diverse plant species. Organic farmers maintain ponds, banks and grasslands, and don’t cut their hedgerows from March to August, which helps hedgehogs and other small mammals.

It’s better for the environment

Organic farming protects our soil. Healthy soil is not only resilient to climatic changes, such as floods and drought, but a vital source of carbon storage. If UK farming was to go totally organic, we could save 64 million tonnes of carbon over 20 years, equivalent to taking nearly 1 million family cars off the road.

It’s better for animal welfare

Organic farmers provide their animals with the highest quality of life possible. Helen Browning, chief executive of the Soil Association, is an organic pig farmer herself, and she says: ‘My pigs live free in fields, with clean pasture, lots of space and the sun on their backs. They almost never need antibiotics, as they are naturally healthy.’

Making changes

It can be too costly to go fully organic – so here are the key trade-ups to consider making.

SOME FRUIT AND VEG On average, UK strawberries are sprayed with over 20 different fungicides, insecticides and herbicides, according to a 2012 government report. No wonder strawberries are one of the first switches you should make.

MILK It won’t break the bank (1 pint of organic supermarket semi-skimmed costs around 58p, non-organic around 45p). This small switch could raise your intake of heart-healthy omega-3 fatty acids by 50%. Organic dairy cows are treated better, too – calves are not weaned before three months; opposed to the usual six to eight weeks.

EGGS Ensure your eggs come from happy, healthy chickens. Organic birds have the highest quality of life, including access to pasture, plenty of space and a free-from-GM diet.

MEAT Organic meat has been reared using higher animal welfare standards, has higher concentrations of omega-3 fatty acids and uses fewer antibiotics. It is more expensive, so eat less of it and go for cheaper cuts, such as shoulder, belly and mince. Reducing your meat consumption will help also to reduce your carbon footprint.

HONEY The sweet stuff naturally possesses antioxidant, antimicrobial, antibacterial and antifungal properties. Organic honeybees source pollen and nectar from organic farmland which, in turn, supports greater biodiversity.

TEA Pesticides on conventional teas aren’t rinsed off – until you infuse it in your cup. Choosing organic lets you enjoy your brew without exposing yourself or the environment to harmful chemicals.

CEREALS AND BREAD Increasingly found in samples of our bread, pesticides such as glyphosate have been declared ‘probably’ carcinogenic, as well as having a devastating effect on our wildlife.

WINE For people who may have a low tolerance to sulphites, organic wine could result in less of a sore head in the morning, as it contains significantly less sulphur dioxide.

MOISTURISER Your skin is the largest organ of your body and what you put on it can be absorbed in tiny amounts. Swap your regular moisturiser for an organic one, and look for the Soil Association or COSMOS logo (the international standard for organic and natural cosmetics) on the label.

Read more: 6 ways to reduce your beauty footprint

The post How to go organic this September appeared first on Healthy Magazine | Food | Fitness | Beauty | Health.

What does iron do?

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What is it?

Iron is an essential mineral that is an important component of the haemoglobin in red blood cells, which carries oxygen around your body. If you have too little iron, your body can’t make enough healthy oxygen-transporting red blood cells. The knock-on effect is a fatigued body, which impacts brain function and immunity. If your GP diagnoses you with a deficiency (anaemia) you’ll be prescribed iron tablets and advised to eat more iron-rich foods.

Am I likely to be low?

Official figures show that 46% of girls and 23% of women in the UK have low iron intake, so it’s very possible. In fact, iron deficiency anaemia is the world’s most common nutritional deficiency disease, particularly amongst children and women of childbearing age.

Heavy periods can leave you lacking – research has shown that 50% of women with heavy menstrual bleeding are deficient – as can pregnancy because your body needs extra iron for your growing baby. Exercise can also drain your iron levels – one study found that female distance runners had their iron stores depleted by half. Not getting enough vitamin C can be problematic, too, as it’s needed to absorb iron found in veggie sources. Speaking of which, veggies and vegans can struggle, because plant-based iron is harder for the body to absorb.

What happens if I’m deficient?

You could end up with iron deficiency anaemia, where a lack of iron in the body reduces the number of red blood cells, so your organs and tissues won’t get as much oxygen as they usually would. Symptoms include tiredness, lack of energy, shortness of breath, heart palpitations and a pale complexion, and sometimes headaches, tinnitus, an altered sense of taste, feeling itchy, a sore or very smooth tongue, hair loss, a desire to eat non-food items like ice and paper, difficulty swallowing, mouth ulcers and spoon-shaped nails. Left untreated, it can dent your immune system, leaving you more likely to get ill and if it’s severe you could have an increased risk of developing complications that affect your heart or lungs, such as an abnormally fast heartbeat.

And if I’m just low?

Low iron levels can leave you foggy headed, can give you tummy problems, and can make it hard for your body to regulate its own temperature. Low iron intake during pregnancy can make premature birth and low birth weight more likely.

In one US study, researchers found that female students who were unfit and iron deficient achieved lower grades than women who were fit and had normal iron levels, providing evidence that good iron levels effect cognition. And US research looking at over 300,000 adults aged 21 to 90 has linked hearing loss with iron deficiency anaemia.

How much do I need?

Women aged 19 to 50 need 14.8mg a day. After menopause, you only need 8.7mg. You might need more if you’re pregnant or breast-feeding*, have a gastrointestinal disorder, such as coeliac, Crohn’s or ulcerative colitis, or if you exercise a lot.

When it comes to your diet, iron comes in two forms: haem and non-haem. Haem iron is found in foods that once contained haemoglobin, a protein found in red blood cells, and makes up 40% of the iron in meat, poultry, and fish, and is well absorbed. Non-haem iron, which makes up 60% of the iron in meat and all the iron in plants (pulses, nuts, seeds, dark green veg, dried fruit, wholegrains and spirulina, plus fortified cereals), is less well absorbed. Non-haem iron is better absorbed alongside vitamin C-rich foods, such as kiwi, peppers, broccoli or oranges. If you’re vegetarian or vegan, you may need a supplement to hit your daily requirement. Supplement-wise, it’s a good idea to choose iron tablets that also contain vitamin C. Foods that include tannin and caffeine – for example, tea, coffee and chocolate – bind to iron and so hinder its absorption. For this reason, it’s best to avoid having your daily brew alongside your meal – wait an hour before boiling that kettle.

*Check with your GP before taking supplements if pregnant or breastfeeding.

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Kefir: the surprising skin solution

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Ever found yourself Googling for ‘natural eczema remedies’, ‘psoriasis cures’, or ‘at-home acne treatments’? Well, a clear complexion is something of a feminist issue, according to natural healer and author of The Good Skin Solution: Natural Healing For Eczema, Psoriasis And Acne (Hay House, £10.99). ‘The average woman hosts 515 unique chemicals by the time she leaves the bathroom in the morning,’ she explains.

‘These chemicals leach into your DNA and trigger your cells to start fighting each other,’ she continues, ‘which is the definition of an autoimmune condition. So we are creating conditions like eczema, psoriasis, rosacea and acne with our overuse of chemicals in our personal care products. There are far more women who suffer from autoimmune conditions than men and that’s because we’re the ones who tend to use more make-up, beauty products and household cleaners – we are harming ourselves every day.’

You may remember Nix Jones as the Chuckling Goat woman – we featured her in healthy back in 2015 detailing how she discovered the life-changing power of kefir, a fermented drink originally from Russia, made from goat’s milk and a culture known as kefir grains. While kefir is still a relatively niche product here, it is widely used in other parts of the world. As long ago as 1908, zoologist Élie Metchnikoff won the Nobel Prize for his work on kefir – based on his observations of the super-healthy, kefir-drinking peasants of Bulgaria.

Jones had already been making and selling kefir, and kefir-based skin products from the goats on her Welsh farm, after discovering it cured her son’s bronchial problems and eczema. However, in 2014, her husband went into hospital for a major operation – where he caught MRSA. In desperation, with antibiotics powerless to help, and with the infection spreading, Jones tried applying the kefir to his skin along with a potent essential oil mix – and within two weeks, amazingly, he was given the all-clear.

This, not surprisingly, attracted the attention of the Welsh government, and Aberystwyth University, who conducted tests on Jones’ kefir and oil mix, which she calls Chuckling Goat Oil – concluding they were ‘both safe and effective’. This has grown into an ongoing working relationship and indeed, since then, science has caught up with Jones – particularly in its understanding of how certain skin problems are actually autoimmune ones that start with a gut imbalance.

‘In January 2015, scientists discovered that eczema is not a skin condition – it’s an autoimmune condition,’ explains Jones. ‘That’s the reason serum creams don’t work as eczema remedies; you can put creams on there all day long, but until you heal the gut you are not going to heal your skin. Your skin and your gut are both barrier sites of your immune system. So, logically enough, your body locates areas where the outside meets the inside – that’s your skin, your gut, your sinuses and your lungs. These are the places where your body needs to protect itself from outside pathogens so those are the places where your immune system sits.’

Eczema isn’t the only skin condition that’s linked to our gut health – rosacea and psoriasis are also immune disorders, says Jones, and acne is increasingly considered an autoimmune spectrum disorder. Autoimmune disorders sit in the gut and result from damage to the microbiome – the vast ecosystem of microorganisms that live inside us. So logically, the simplest way to treat eczema, psoriasis, acne and rosacea is by treating the gut itself. This means feeding the microbiome the right stuff to keep it healthy and balanced – probiotics, in other words.

While probiotic skincare has been gathering a growing buzz recently, with a few different products available, Nix Jones firmly believes that the best source is kefir: ‘The BBC show Trust Me I’m A Doctor did a study showing that kefir is the most effective probiotic you can have. We make it on the farm and we drink it and use it in soaps and lotions, so you’re putting the good bacteria into the biome in your gut and on to your skin biome. Although your skin looks like a membrane, there is a load of living bacteria on it and they need to be nourished. Our Good Skin Solution is a combination of drinking kefir, putting it on your skin and making dietary changes to support its action in your system. Nature has the answer to the problems we have created.’

Try this easy Greek yoghurt face mask

Greek yoghurt is another good source of probiotics, and it can work when applied directly to your face as well as to your gut via a delicious breakfast or dessert. For an easy, soothing mask, just mix together 250g Greek yoghurt, 1 tbsp honey and 3 tbsp porridge oats (these will help lock in the moisture). Apply to an immaculately cleaned face and leave on for 15 minutes, then gently remove with warm water and a flannel.

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How to keep your family healthy this autumn

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Words: Miranda Levy

It’s nearly upon us – autumn. Whatever age you are, it brings with it that back to school feeling of pristine shoes, a new coat and pencil case. But it also means a big welcome back to a number of nasty bugs including colds, coughs and gastrointestinal infections. ‘An adult may catch two to three colds on average, but a young child can expect an average of six per year,’ says GP Fiona Macleod. ‘The reasons for the rise in viral infections in winter are not entirely clear, but may relate to the change in temperature, light and being inside in less well-ventilated rooms.’

The naturopath’s advice:

‘While the summer holidays can be healthy in many ways, some discover that their dining habits can slip,’ says family naturopath Lucinda Miller. ‘For example, eating ice cream or white burger buns at barbecues equates to a significant increase in sugar intake. Consuming just 12g of sugar a day reduces white blood cells – the substances that fight infection – by up to 50%.

‘Back to school, and work, in September can mean rushed breakfasts, unfinished lunches and biscuits at 3.30pm, which is why attention to diet is important. Cooking from scratch (even at breakfast and snack times) and avoiding shop-bought convenience foods is the most important step a family can take to be healthier.

‘Choosing the right foods can go a long way to improving your and your child’s health when they go back to school. Vitamin C is essential for your child’s immune system: feed your little one oranges, red peppers, raspberries and blueberries. Parsley is a wonderful source of vitamin C, which can be sneaked into pesto and fish cakes.

‘For everyone, I also recommend honey: not the supermarket version, which is laden with sugar, but manuka or jarrah honey, which tastes of toffee. Honey is the only intervention recommended by the NHS for childhood cough for children over 12 months. Manuka and jarrah honeys both contain more antioxidants and antimicrobials than normal honey and this helps to combat infections more easily. Serve on toast, or drizzled on porridge.

‘Live Greek yoghurt is also great for building immunity as kids head back to school. I recommend kefir, a yoghurty, fizzy drink which can be found in many stores. And elderberry is a natural antiviral which helps treat flu, colds and gastric bugs.

‘Finally, for fussy kids who don’t like drinking water, cooled herbal teas like fennel or liquorice are a good option instead of sugary squash – or you can add a splash of freshly squeezed fruit juice (citrus fruits work well) to water, or infuse with berries, a cucumber slice or mint.’

The paediatrician’s advice

‘It’s normal for your child to pick up several viruses and minor infections during the school year,’ says paediatrician Dr Yannis Ioannou. ‘Young children can spread and pick up illnesses easily when they head back to school, as they tend to play together in groups and have immature immune systems.

‘Though most viral infections will get better by themselves, there are things we can do to help prevent them in the first place. Thorough hand washing with soap and warm water is important to limit the spread of infection: everyone should wash their hands after using the loo and before eating. It can be difficult to get kids to wash properly, and guidance on duration and technique is likely to fall flat. The best advice is wetting hands first, using soap and drying well afterwards. A hand sanitiser can also be effective. There is also a saying: “catch it, bin it, kill it”. A tissue should only be used once, and thrown away immediately afterwards.

‘Supplements have recognised health benefits: all children up to the age of five should take a multivitamin that includes vitamin D, and there’s no harm in continuing this further. The official NHS advice is that everyone, not just kids, should consider taking a daily supplement containing 10µg of vitamin D during the autumn and winter.

‘If someone gets ill, the best treatment is to offer support at home. Make sure they are drinking small, frequent sips of fluid and getting enough rest. Give child-appropriate paracetamol or ibuprofen to help to relieve pain, discomfort or fever. Viruses cannot be treated with antibiotics, but if your child is not improving, you should see a doctor. However, the most important thing of all is to offer TLC.

‘It can be difficult to know whether your or your child’s illness warrants a day off school. But if they have coronavirus symptoms (a high temperature, a new or continuous cough, or a loss or change of smell or taste), they should stay at home, get a test done as soon as possible and the whole household, or support bubble, should also stay in until they get their test result.

‘Even if your child doesn’t have coronavirus, if they have a fever – a temperature above 37.5°C – they should stay home from school. In babies less than three months old, a temperature above 38°C could be a sign of something more serious, such as a urinary tract infection or chest infection, and so should always be checked by a doctor. In older children, the height of the fever doesn’t always correlate with severity of illness or differentiate between bacterial or viral infections. Even with a normal temperature, if your baby or child has symptoms that you are concerned about, such as fast or laboured breathing, drowsiness, a rash, cool hands and feet, reduced feeding and drier nappies or not passing urine, it is very important to see a doctor.

‘The NHS now offers a flu vaccine for children from the age of two to eight, which is recommended nationally. This is done with a nasal spray, not an injection. It’s also important to make sure your child’s vaccinations are up to date before they head back to school.’

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6 surprising headache causes (and how to solve them)

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Professor Paul Booton, a clinician at the National Migraine Centre, a London-based charity that has been treating patients with headaches and migraines for 37 years, explains some headache causes you may not have considered.

1 Low blood sugar

‘This is a potent headache trigger, so don’t be tempted to skip breakfast and start your day with nothing in the tank,’ says Booton. However, it’s important to eat a balanced breakfast, as filling up on sugary foods and refined carbohydrates can cause a blood sugar spike and crash, which leaves you sensitive to headaches again. ‘A balanced diet full of wholegrains, beans and whole fruit is very good for preventing headache and migraine as you’re getting carbs in a form that’s slowly released into your system,’ says Booton. ‘Aim for regular meals and healthy snacks between meals to keep blood sugar steady.’

2 Irregular sleep habits

Many of us will have experienced headaches due to an imbalance in our sleeping patterns. ‘We know that too much sleep and too little sleep both act as triggers, and those with erratic sleep patterns, like shift workers, suffer worse migraines, but we still don’t understand how this happens,’ says Booton. To rule sleep out as a cause, it’s best to get into healthier habits. ‘Regular sleep appears to be key. And improve your sleep hygiene: avoid caffeine, alcohol or screens before bed, and ensure your bedroom is quiet and dark.’

3 Painkiller overuse

‘Around 25% of the new patients I see suffer from medication-overuse headaches,’ says Booton. This can happen if you’re in the habit of popping painkillers regularly, because when levels drop, your brain interprets it as pain. ‘Codeine drugs are the worst culprits and if you’re taking them for more than 10 days each month for more than four months, you’ll get into a medication-overuse pattern. For ibuprofen and paracetamol, it’s 15 days a month. A headache specialist can provide treatments to help you through the withdrawal, and you can use those painkillers again, but not at the same level as before.’

4 Caffeine

It’s easy to consume high levels of caffeine without even realising it. As well as tea and coffee, caffeine is an ingredient in some fizzy and energy drinks, plus it’s in chocolate and some over-the-counter medications. Because of this there can be a lot dripping into your system. ‘Caffeine is a good painkiller in its own right, so you can get headaches from overuse in the same way you might from painkillers,’ says Booton. ‘Minimise risk by switching to decaf or herbal and fruit drinks.’

5 Diet

For some people, food could act as a trigger for headaches, but there aren’t many studies to show what can, or can’t cause migraines in every case. This is true of dairy, though research shows it can affect children. ‘If you think that something you’re eating causes headaches, cut it from your diet for one to three months,’ says Booton. ‘Keep a diary to see what effect it’s having on you, although nothing is likely to switch off your migraine completely.’

6 Combining triggers

Booton also believes we should remind ourselves of the ‘threshold theory of triggers’: when you’re layering one trigger on top of the other. ‘You might be going through a period of stress at work, putting in long hours, skipping meals, having late nights and drinking more than usual, and the result is headaches. One of those triggers might not be enough in itself to cause a headache, but the combination will.’ And while it can be difficult to reduce the workload of a demanding job, there are some other steps you can take to limit your risk. ‘Go to bed on time, have healthy meals and stay hydrated,’ says Booton. ‘These basic acts of self-care can help keep you below the threshold.’

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