To all the mothers out there – we love you! Being a mom is never easy, but there’s no more important job in the world. In recognition of all the support you give, it’s time to take care of yourself (and/or your mother!). Here’s how to save your skin in a pinch! In this article, we dive into the effective way for healthy and glowing skin.

IV Drips

IV drips are beneficial in many ways. It provides a faster way of delivering vital nutrients to the body.  Vitamin deficiencies are a common phenomenon that can be affected by day to day life, and the stresses imposed on the body.  Deficiencies can also cause dull skin, hair fallout, brittle nails, etc. External topical nutrients like creams, serums and soaps, among other products only provide temporary relief and don’t compensate for internal deficiencies. Furthermore, many oral vitamins and supplements have can have a low absorption rate while some can be harsh to your digestive system. An IV drip, on the contrary, provides better absorption of these nutrients so you can ‘glow from the inside out’.

The appeal of using IV drips and infusions for beauty is the quickness of delivery into the body and the results are almost immediate, unlike most procedures. Within 24 hours, one can see a visible difference in the skin’s quality and texture. The skin will be more hydrated and have the right nutrients to detoxify and rebuild.  Other procedures are methodical like fillers and botox that can cause side effects and require post-care procedures. IV drips, on the other hand, is totally safe without much post care needed other than your regular skincare regime.  Many actors and actresses use this method to prepare their skin before events and brides have found a fondness for this procedure to get glowing skin for their big day.

Potential Benefits of IV Treatment for Our Skin:

• Helps to improve skin hyper-pigmentation
• Helps to repair and nourish your skin
• Helps skin to be smoother and clearer
• Helps to give your skin a radiant glow
• Helps to make pores smaller
• Helps to prevent acne and heal marks
• Helps to defy the aging process

Key Nutrients

Diet is always the foundation for health. But getting an extra dose of certain key nutrients helps optimize your skin’s health and appearance.

• Collagen

Collagen is the answer to maintaining tight and firm skin, especially important when we reach the age of 40s-50s with declining hormones causing the skin to lose its elasticity and to sag. In addition, collagen helps maintain healthy joint function by maintaining the integrity of your cartilage, which protects your joints. It is also an important nutrient for maintaining good bone density as bones are made up of collagen.

• Glutathione

Glutathione is an antioxidant produced in cells. It’s comprised largely of three amino acids: glutamine, glycine, and cysteine. Glutathione is depleted when the liver has lots of oxidative stress from poor diet and nutrition or alcohol drinking which can lead to problems like fatty liver disease. The concentration of glutathione will also decline with age. Improving glutathione levels helps our body fight against oxidative stress and enhances our liver’s ability to detoxify toxins from our environment.

• Vitamin C

Vitamin C acts as an antioxidant and can help prevent UV-induced skin damage. It is also essential in producing collagen. Deficiency can result in rough, dry skin and abnormal hair growth as well as poor wound healing and wrinkles.

A study of 56 patients taking vitamin A, C, E and procyanidins over 8 weeks proved the safety and effectiveness of this combined supplement for uneven and mottled skin pigmentation.

So why not give it a try this Mother’s Day as part of your self-care ritual.  Or give the gift of ‘glow’ to your matriarch as a thankful gesture for being the best mum in the entire world.

As the COVID-19 pandemic continues to spread, more and more people are beginning to experience its long-term symptoms. While there is no cure for COVID-19, there are a number of treatments that can help lessen the severity of its effects. In this article, we will discuss some of the common symptoms that people suffer from after contracting COVID, and share the most effective functional approaches to treating long-term COVID symptoms. By following these recommendations, you can improve your overall quality of life during this difficult time.

While the symptoms of COVID-19 are well known, there is less information available on the long-term effects of the virus. However, a growing number of people are reporting a wide range of symptoms that can linger for weeks and even months after infection. These so-called “long COVID” symptoms include fatigue, brain fog, and memory loss. In some cases, people have also reported problems with their heart, lungs, and kidneys. While the exact mechanisms of these long-term effects are still unknown, it is clear that they can have a significant impact on a person’s quality of life. As more information becomes available, it is hoped that researchers will be able to better understand the long-term effects of COVID. Some of the more common symptoms that persist after COVID infection are:

• Extreme fatigue
• Brain fog (1)
• Memory loss (2)
• Shortness of breath
• Chronic cough
• Change in taste and sense of smell
• Joint pains
• Hormonal changes, irregular periods

Functional approach to managing long-term COVID symptoms

While the long-term effects of COVID-19 are still being studied, many people are struggling with chronic fatigue, brain fog, and other symptoms that can last for months after contracting the virus. While there is no one-size-fits-all solution for long COVID symptoms, there are some functional treatments that can help:

• Immune-boosting supplements like vitamin C and zinc can help to support a healthy immune system
• NAD (nicotinamide adenine dinucleotide) can improve energy levels and mental clarity(3)
• Antioxidants can help reduce the inflammation associated with COVID infection
• Lifestyle support including regular exercise, ample sleep, and stress reduction strategies like meditation

While there is no cure for long-term COVID symptoms, there are treatments that can support your body in clearing lingering infection, modulating immune-related inflammation, and getting your health back to optimal levels. You may want to speak to our functional practitioners to find out what personalized treatments may be helpful for your specific symptoms.

References:

1. Douaud, G., Lee, S., Alfaro-Almagro, F. et al. SARS-CoV-2 is associated with changes in brain structure in UK Biobank. Nature (2022). https://doi.org/10.1038/s41586-022-04569-5
2. https://www.who.int/emergencies/diseases/novel-coronavirus-2019/media-resources/science-in-5/episode-47—post-COVID-19-condition?gclid=CjwKCAjw6dmSBhBkEiwA_W-EoGtvVNwNCeyyUgbKEAgDunzLmULnMmbW7h3qPjV4Rx8Ba83945RoIBoC9kAQAvD_BwE
3. https://www.cdc.gov/coronavirus/2019-ncov/long-term-effects/index.html

Disclaimer:

This article is provided for educational and informational purposes only. The information is obtained from sources believed to be reliable, but its accuracy cannot be guaranteed. The information does not constitute medical advice, diagnosis or treatment in general or for any specific condition and should not be treated as a substitute for professional medical advice, diagnosis or treatment. No doctor-patient relationship is established as a result of the provision of this information and disclaims any obligation, responsibility or liability of whatever nature for any loss, damage, costs or expenses (whether direct, indirect or consequential) arising from or in respect of this content.

Dr See Yunn Ho 

Dr Ho See Yunn is a Physician with more than 15 years experience. She is board certified in both Singapore and Hong Kong and received her specialization in Family Medicine from Singapore. She also received her Advanced Fellowship in Functional and Nutritional Medicine and Peptide certification from the American Academy of Anti-Ageing and Regenerative Medicine. Dr Ho is trained and certified under Dr. Walsh’s advanced nutrient therapy protocols that use personalized nutrient treatment strategies to treat patients with behavior disorders, ADHD, autism, depression, anxiety, bipolar disorders, schizophrenia and Alzheimer’s Disease.

With the Easter long weekend happening, many of us are considering how we can use the extra time for some self-care, especially if we’ve been feeling less than 100%!

When you’re unwell, your body needs your help to get back on track. Every type of virus works a little differently, but if you’re recovering from a viral infection, your antioxidants are being used up fast! If you’re not repleting those stores, you’re likely to feel worse, be sick for longer, and be at risk for more serious or chronic symptoms.

We dive into the role of antioxidants in illness recovery and look at some of the latest COVID-19 research as we discuss infection response.

The Role of Antioxidants

When our cells are fighting a foreign invader, like a virus, they produce reactive oxygen species (ROS). ROS are like little grenades thrown at viral cells to induce cell death. They are very helpful in pathogen elimination, although, as you might guess, they can also result in a lot of friendly fire to our own cells.¹ One function of antioxidants is they work to protect our cells by neutralizing damage by free radicals like ROS.²

Antioxidants aren’t only for protection; they are fighters too. Antioxidants like glutathione (and its precursor NAC) exhibit antiviral effects to hinder viral replication. A review on COVID-19 remarked, “Notably, only the patient with severe illness and a marked glutathione decrease is still severely sick, whereas the other patients with high/moderate levels of GSH have recovered.”³ It has been suggested that the natural decline of antioxidant levels as we age, could be a key factor in the severity of COVID-19 in elderly patients.⁴

In the short term, antioxidants prevent damage to stop us from feeling so bad when we’re sick. This is in part because a lot of symptoms of illness like pain, swelling, fever, runny nose etc. are attributed more to the body’s defences to the effects of the virus itself. Conversely, in the long term, protection against ROS has been linked to protection against various chronic and degenerative diseases such as cancer, respiratory, neurodegenerative, and digestive diseases.²

Sources of Antioxidants

Antioxidants can be made internally, or they can be supplied externally. Here are 3 routes to boost your antioxidant levels:

1. Eat a balanced diet with healthy fats and colourful fruits and vegetables to boost your intake of antioxidant vitamins C and E, as well as potent plant compounds called polyphenols.² A high-quality diet characterized by healthy plant-based foods was associated with lower risk and severity of COVID-19.⁵
2. Supplement your diet with oral antioxidants, especially if you aren’t eating as often or as healthily. For example, high doses of vitamin D supplementation (100,000IU) can strengthen respiratory function in ill patients,² while 525 mg of oral curcumin with 2.5mg of piperine (a.k.a. turmeric plus black pepper) helped COVID-19 patients maintain oxygen saturation above 94%!⁶
3. Antioxidants can be administered intravenously to help patients recover faster. For example, the antioxidant properties of IV Vitamin C are used in respiratory infections to combat the cytokine storm, a status of life-threatening systemic inflammation.⁷ The cytokine storm is a serious concern for COVID-19 patients, which is part of the reason why there are on-going trials are taking place to evaluate the role of high-dose IV vitamin C in COVID-19 treatment.⁸

Antioxidant Stars

Antioxidant function is so versatile and wide-spread that there are a long list of strong antioxidant compounds: vitamins, amino acids, phytochemicals (like polyphenols and carotenoids), even hormones like melatonin! We’ve rounded up some of the top antioxidants and how to incorporate them into your routine:

• Glutathione^9-10

As our body’s master antioxidant, glutathione is an essential player during recovery from respiratory illnesses. While we have the machinery to make our own glutathione, glutathione depletion is very common when you’re sick and keeping levels high is crucial to reducing viral replication. COVID-19 patients that had glutathione depletion exhibited worse disease outcomes than those with normal levels. Incorporating weekly IV glutathione can help replenish lost glutathione as well as help eliminate lingering virus activity and symptoms.

• N-acetyl cysteine (NAC)¹¹

NAC, a derivative of the amino acid L-cysteine, is the precursor to glutathione and is another great way of boosting antioxidant function to combat viral infection. As stated in this 2020 scientific review, “NAC is inexpensive, has very low toxicity, has been FDA approved for many years, and has the potential to improve therapeutic strategies for COVID-19.” NAC can be safely administered intravenously, orally, or inhaled.

• High-Dose Vitamin C ^7,8,12

If you want to avoid serious vitamin C deficiency like scurvy, most adults should aim for 75-90 mg per day. However, if you want to reduce ROS-induced inflammation, protect lung tissue from damage, and reduce the risk of widespread infection, higher doses are needed. For high dose vitamin C, intravenous methods are preferred because your gut system can’t absorb therapeutic levels. High doses of intravenous Vitamin C is being used in certain countries as part of the treatment protocol for hospitalized COVID-19 patients and on-going trials are taking place to evaluate the role of high-dose IV vitamin C in COVID-19 treatment.

We hope this article opened your eyes to the incredible healing powers of antioxidants – both to protect yourself from damage, and to kill off viral invaders. Take advantage of the long weekend to help your body recover from lingering illnesses.

Contact us to talk to our team about optimizing your recovery to reach your health potential.

References

1. Martinvalet, Denis & Michael, Walch. (2022). Editorial: The Role of Reactive Oxygen Species in Protective Immunity. Frontiers in Immunology. 12. 10.3389/fimmu.2021.832946.
2. Liu Z, Ren Z, Zhang J, et al. Role of ROS and Nutritional Antioxidants in Human Diseases. Front Physiol. 2018;9:477. Published 2018 May 17. doi:10.3389/fphys.2018.00477
3. Polonikov A. Endogenous Deficiency of Glutathione as the Most Likely Cause of Serious Manifestations and Death in COVID-19 Patients. ACS Infect Dis. 2020;6(7):1558-1562. doi:10.1021/acsinfecdis.0c00288
4. Golubev A. G. (2020). COVID-19: A Challenge to Physiology of Aging. Frontiers in physiology, 11, 584248. https://doi.org/10.3389/fphys.2020.584248
5. Merino J, Joshi AD, Nguyen LH, et al. Diet quality and risk and severity of COVID-19: a prospective cohort study. Gut 2021;70:2096-2104.
6. Kirti S Pawar, Rahul N Mastud and Satheesh K Pawar et al. Oral Curcumin With Piperine as Adjuvant Therapy for the Treatment of COVID-19: A Randomized Clinical Trial. Front Pharmacol.  12. DOI: 10.3389/fphar.2021.669362
7. Boretti A, Banik BK. Intravenous vitamin C for reduction of cytokines storm in acute respiratory distress syndrome. PharmaNutrition. 2020;12:100190. doi:10.1016/j.phanu.2020.100190
8. gov. Vitamin C Infusion for the Treatment of Severe 2019-nCoV Infected Pneumonia. https://clinicaltrials.gov/ct2/show/NCT04264533.
9. Ghezzi P. Role of glutathione in immunity and inflammation in the lung. Int J Gen Med. 2011;4:105-113. Published 2011 Jan 25. doi:10.2147/IJGM.S15618
10. Premranjan Kumar, Ob Osahon, David B. Vides, Nicola Hanania, Charles G. Minard, Rajagopal V. Sekhar. Severe Glutathione Deficiency, Oxidative Stress and Oxidant Damage in Adults Hospitalized with COVID-19: Implications for GlyNAC (Glycine and N-Acetylcysteine) Supplementation.Antioxidants, 2021; 11 (1): 50 DOI: 3390/antiox11010050
11. Shi Z, Puyo CA. N-Acetylcysteine to Combat COVID-19: An Evidence Review. Ther Clin Risk Manag. 2020;16:1047-1055. Published 2020 Nov 2. doi:10.2147/TCRM.S273700
12. Maxfield L, Crane JS. Vitamin C Deficiency. [Updated 2021 Jul 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493187

Disclaimer: This article is for educational purposes only. Learn more about COVID-19 in Hong Kong.

In a previous article, we discussed the importance of looking after your immune system, even if you’ve been vaccinated against the COVID-19 virus (read here). Your body’s immune function is a product of many health parameters: from nutritional support to exercise and more. Maximising your immune defence requires an integrated lifestyle approach.

Let’s dive into the components of a healthy immune system!

Exercise

Studies have shown that moderate intensity exercise 3 times a week might just be what the doctor should order.^1-3 Exercise reduces inflammation, lowers cortisol (our stress hormone), and can improve our immune response by increasing the circulation of our white blood cells. As white blood cells help our bodies fight off infections, the movement of these cells are critical to a fast response to any potential invaders.

Exercise can also promote macrophage and lymphocyte action (via type I interferon IFN-I). As COVID-19 suppresses IFN-I activity, it is thought that regular physical activity can help reduce the incidence and severity of COVID-19.²

Another interesting effect of regular exercise is that the immune-boosting effects of saunas are even better in trained vs untrained subjects!⁴

Mental Health

Our mental health is a critical component to overall health, especially immunity. One meta-analysis reported that COVID-19 mortality was higher among patients with mental health disorders including depression, anxiety, substance abuse and schizophrenia.⁵ Even for those without a clinical mental health condition, social isolation, loneliness and stress has been linked to weakened immunity.^6,7

There are many online resources, books and apps to help you think about how to improve your self-care habits as well as professional consultations for more specialized care.

Sleep

We spend a third of our lives sleeping so no wonder it is so important to keeping us healthy. Studies repeatedly show that poor sleep, defined as less than 6 hours every night, causes weakened immunity in the form of lower T lymphocytes, lower activity of natural killer cells (NK), shorter telomere length, and increased inflammatory markers (C-reactive protein and IL-6). Compared with people who slept seven to eight hours per day, those who slept less than five hours were more likely to report nasal congestion and respiratory infections.⁸

Adequate sleep is also linked to a reduction of the risk of infection and to optimize the efficacy of vaccination.⁹

Diet

Nutrition, from diet and/or supplementation methods, powers every cell in our body, including our immune system.¹⁰ A high-quality diet characterized by healthy plant-based foods was associated with lower risk and severity of COVID-19.¹¹

Vitamins A (3000-5000 IU), C (1000-2000 mg), D (2000 IU) and zinc (30 mg) are especially important in regulating immune balance to prevent respiratory infections, modulate inflammation, and support white cell production and function.^12-14 Intravenous (IV) Vitamin C have even been used in certain countries as part of the treatment protocol for hospitalized COVID-19 patients and on-going trials are testing high-dose IV vitamin C for COVID-19 treatment.¹⁵

Looking to level up? Try glutathione for extra immune support due to its powerful antioxidant function. Studies have shown that glutathione deficiency may be a risk factor for severe symptoms and hospitalization from COVID-19.¹⁶ Learn more about the nutrients linked to COVID-19 here.

Contact us to talk to our team about our range of immune-supporting services including IV therapy, infrared saunas, nutrition consultations, pharmaceutical-grade supplements and more!

References

1. Nieman, DC., et al. The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science. Volume 8, Issue 3, May 2019, Pages 201-217. doi: 10.1016/j.jshs.2018.09.009
2. da Silveira, M. P., da Silva Fagundes, K. K., Bizuti, M. R., Starck, É., Rossi, R. C., & de Resende E Silva, D. T. (2021). Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature. Clinical and experimental medicine, 21(1), 15–28. https://doi.org/10.1007/s10238-020-00650-3
3. Simpson RJ, Kunz H, Agha N, Graff R. Exercise and the Regulation of Immune Functions. Prog Mol Biol Transl Sci. 2015;135:355-380. doi:10.1016/bs.pmbts.2015.08.001
4. Pilch W, Pokora I, Szyguła Z, et al. Effect of a single finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. J Hum Kinet. 2013;39:127-135. Published 2013 Dec 31. doi:10.2478/hukin-2013-0075
5. Fond G, Nemani K, Etchecopar-Etchart D, et al. Association Between Mental Health Disorders and Mortality Among Patients With COVID-19 in 7 Countries: A Systematic Review and Meta-analysis. JAMA Psychiatry. 2021;78(11):1208-1217. doi:10.1001/jamapsychiatry.2021.2274
6. Pressman, SD., et al. Loneliness, social network size, and immune response to influenza vaccination in college freshmen. Health Psychol. 2005 May;24(3):297-306. doi: 10.1037/0278-6133.24.3.297
7. Dhabhar, FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. 2014 May;58(2-3):193-210. doi: 10.1007/s12026-014-8517-0.
8. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37. doi: 10.1007/s00424-011-1044-0. Epub 2011 Nov 10. PMID: 22071480; PMCID: PMC3256323.
9. Schmitz, N., van der Werf, Y. D., & Lammers-van der Holst, H. M. (2022). The Importance of Sleep and Circadian Rhythms for Vaccination Success and Susceptibility to Viral Infections. Clocks & sleep, 4(1), 66–79. https://doi.org/10.3390/clockssleep4010008
10. Karacabey K., et al. The Effect of Nutritional Elements on the Immune System. J Obes Wt Loss Ther2:152. doi:10.4172/2165-7904.1000152
11. Merino J, Joshi AD, Nguyen LH, et al. Diet quality and risk and severity of COVID-19: a prospective cohort study. Gut 2021;70:2096-2104.
12. Mora, J Rodrigo et al. Vitamin effects on the immune system: vitamins A and D take centre stage. Nature reviews. Immunology vol. 8,9 (2008): 685-98. doi:10.1038/nri2378
13. Carr, AC., et al. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11). pii: E1211. doi: 10.3390/nu9111211.
14. Prasad, Ananda S. “Zinc in human health: effect of zinc on immune cells.” Molecular medicine (Cambridge, Mass.) vol. 14,5-6 (2008): 353-7. doi:10.2119/2008-00033.
15. Premranjan Kumar, Ob Osahon, David B. Vides, Nicola Hanania, Charles G. Minard, Rajagopal V. Sekhar. Severe Glutathione Deficiency, Oxidative Stress and Oxidant Damage in Adults Hospitalized with COVID-19: Implications for GlyNAC (Glycine and N-Acetylcysteine) Supplementation. Antioxidants, 2021; 11 (1): 50 DOI: 3390/antiox11010050
16. ClinicalTrials.gov. Vitamin C Infusion for the Treatment of Severe 2019-nCoV Infected Pneumonia. https://clinicaltrials.gov/ct2/show/NCT04264533.

We know – IVs can sound serious. But they’re actually one of the safest, most used treatments in the world. Every day millions of people get hooked up to IVs to improve their health status. We see IVs as a versatile and science-backed way of giving your body some extra love.

The background of IV therapy

If you picture white-walled hospital rooms and rushed nurses jabbing you, you’re not alone. Intravenous technology was first published in 1883, during a cholera epidemic in Britain, so to say it’s been around for a while is an understatement. Since then, they’ve taken the healthcare world by storm due to their incredible applicability, personalization, and ease-of-use.

COVID-19 vaccination adherence has been increasing dramatically. But some people are still confused about what that means for their immunity, and if they can still contract the virus. This article collects information provided from various leading health authorities to shed light on COVID-19 breakthrough infections and immunity.

How Do COVID-19 Vaccines Work?¹

All COVID-19 vaccines work to create a natural immune response to an element of the COVID-19 virus. This means that if we come in contact with the COVID-19 virus, our immune cells will recognize it and remember how to fight it off. Vaccines are not able to stop you from coming in contact with the virus.

Although they work in the same way, different vaccines have different methods of delivering the element of the virus, which will be recognized and attacked by the body.

• mRNA vaccines (Pfizer-BioNTech or Moderna) contain material from the virus that causes COVID-19. This gives our cells the instructions for how to make a harmless protein that is unique to the virus. After our cells make copies of the protein, they destroy the genetic material from the vaccine.
• Protein subunit vaccines (vaccines under development) contain harmless pieces of proteins from the virus that causes COVID-19.
• Vector vaccines (Johnson & Johnson’s Janssen) contain a modified version of a different virus than the one that causes COVID-19. Inside the shell of the modified virus, there is material from the virus that causes COVID-19. Once inside our cells, the genetic material gives instructions to make a protein that is unique to the virus that causes COVID-19. Using these instructions, our cells make copies of the protein before destroying the genetic material from the vaccine.

Happy Women’s Day to all the strong and beautiful women. This is a day we celebrate being a woman or simply appreciate our female counterparts. It is a day we commemorate the cultural, political, socioeconomic achievements of women around the world.  The female gender encompasses both strength and vulnerability, both courage and sacrifice and much more.

Many of the women I know who hold multiple roles – having leadership positions in companies, being a mother, a daughter, and a wife. It is no wonder by the time they reach their 40s or 50s, they are frequently burnout and exhausted as they are always taking care of the needs of others but neglecting their own health needs. So, this Women’s Day, I am highlighting the top 5 women’s health issues and the dietary nutrients and nutraceuticals to include.

1. Metabolic and weight issues

One major issue women face as they reach their 40s to 50s is that of poor metabolism leading to weight gain and metabolic issues like insulin resistance, high cholesterol, and blood pressure.  For women facing weight issues or metabolic issues, it is recommended to check the metabolic blood biomarkers including insulin, glucose, lipid level and the thyroid panel. For the diet, maintain a low sugar and low carbohydrate diet, and include more phytonutrients and antioxidants in the diet from colorful fruits and vegetables, omega 3s from fatty fish and good monounsaturated fats from olive oil and nuts and seeds. Beneficial lifestyle changes include frequent cardio exercises for fat burn. Nutraceuticals which are helpful are berberine for sugar control, plant sterols and omega 3s for cholesterol control and magnesium and nitrates useful for controlling blood pressure. Resveratrol and Coenzyme Q10 are beneficial for maintaining good heart health.

2. Female hormone imbalance

As women go into their 40s, they will start to face symptoms of hormonal decline like frequent waking up at night, fluid retention and middle weight gain. The periods will also become less frequent and of a shorter duration as they go into the perimenopausal age at the end of the 40s. Around this time, hot flushes will start to appear and when it gets to menopause when estrogen drastically drops, the hot flushes may get worse and affect sleep at night. When symptoms of hormone deficiency start appearing in the 40s, it is useful to see the practitioner to screen for hormone deficiencies. With diet change and nutraceuticals, it is possible to delay or alleviate the symptoms of the rapid hormone decline. Eating a diet rich in polyphenols from various colorful fruits and vegetables, eating lots of good monounsaturated fats in the diet from nuts and seeds and omega 3s from fatty fish is helpful to fight inflammation and balance the hormones. Phytoestrogens from good organic soy products are helpful for preventing symptoms of estrogen decline. Evening primrose oil, curcumin, and omega 3s are nutraceuticals to include to help fight symptoms of inflammation.

3. Thyroid issues

In recent years, more and more young women have been diagnosed with Hashimoto’s thyroid disease which is a type of autoimmune thyroid problem. The symptoms of a sluggish thyroid include weight gain, hair loss, cold intolerance, and irregular periods. Many times, during a health screening, only a single FT4 or TSH is checked and this may appear normal but when the full thyroid panel is done, the thyroid antibodies will appear to be high. When thyroid antibodies are high, it is important to deal with any leaky gut that may be present, possible heavy metals toxicity or inflammation coming from food sensitivities. Stress affecting cortisol can also affect the thyroid function. A diet high in antioxidants is helpful for supporting the thyroid and iodine   if there may be iodine deficiency. Stress reduction exercises are important for maintaining a healthy cortisol level or supplement with adrenal adaptogens like ashwagandha and rhodiola. Selenium, which is an antioxidant found in Brazil nuts, is helpful for controlling the thyroid antibodies.

4. Fertility

As women get more successful in the workforce, they are pushing having children to a later age in their childbearing years. However, as a woman gets older, the number of fertile eggs start to decline. Besides this, women are now facing more difficulties getting pregnant due to high work stress, environmental toxins, and hormonal imbalance.

To optimize fertility, besides a well-balanced diet, it is also important to include antioxidants and good healthy fats to ensure hormone balance. Include more phytonutrients in the diet from colorful fruits and vegetables, and monounsaturated fats from avocados, nuts, and seeds.

When facing fertility issues, it is recommended to see the practitioner to screen for causes of infertility including hormone deficiencies, thyroid issues, endometriosis, and polycystic ovarian syndrome.

Nutraceuticals which are helpful for enhancing antioxidants to improve eggs health include N-acetyl-cysteine, Vitamin C and E, glutathione and quercetin.

5. Breast cancer

It is becoming more common in recent years to hear of female family or friends having breast cancer. About 1 in 8 women are diagnosed with breast cancer in their lifetime. It is more common in women more than age 50, but women of any age can have breast cancer. Prognosis is good only if it is caught early. Hence, it is recommended that women perform their own self-check regularly and see the GP to do breast screening regularly, especially pertinent for those who have strong family history of breast cancer and have genetic predisposition.

Women who are obese have a higher risk of breast cancer. Organic pollutants and xenoestrogens in the environment can mimic estrogen and increase the risk. Hence, to prevent breast cancer, start with eating a clean, well balanced diet high in antioxidants to fight oxidative damage in cells that can cause cancer. Buy organic, hormone-free meats to avoid any external hormone exposure. Avoid eating from plastic containers but instead choose glass bottles or more bio-degradable, BPA free materials. To enhance estrogen detoxification, eat a diet high in fiber and cruciferous vegetables, and include nutraceuticals like broccoli sprout extracts or DIM.

As we celebrate the day of women’s success and achievements, it is also a good time to remind us womenfolk to take a pause from our busy lifestyle and take a raincheck on our own health. Only when we keep our bodies healthy and feel more optimal, then will we be in a better position to take care of our families and achieve greater heights in our career.

Disclaimer:

This article is provided for educational and informational purposes only. The information is obtained from sources believed to be reliable, but its accuracy cannot be guaranteed. The information does not constitute medical advice, diagnosis or treatment in general or for any specific condition and should not be treated as a substitute for professional medical advice, diagnosis or treatment. No doctor-patient relationship is established as a result of the provision of this information and disclaims any obligation, responsibility or liability of whatever nature for any loss, damage, costs or expenses (whether direct, indirect or consequential) arising from or in respect of this content.

Dr See Yunn Ho 

Dr Ho See Yunn is a Physician with more than 15 years experience. She is board certified in both Singapore and Hong Kong and received her specialization in Family Medicine from Singapore. She also received her Advanced Fellowship in Functional and Nutritional Medicine and Peptide certification from the American Academy of Anti-Ageing and Regenerative Medicine. Dr Ho is trained and certified under Dr. Walsh’s advanced nutrient therapy protocols that use personalized nutrient treatment strategies to treat patients with behavior disorders, ADHD, autism, depression, anxiety, bipolar disorders, schizophrenia and Alzheimer’s Disease.

Miles Price

Functional Medicine Practitioner & Clinical Nutritionist

M.Sc Nutritional Therapy, Post-Grad Diploma Functional Medicine Institute of functional medicine & functional medicine University

Miles Price

Functional Medicine Practitioner & Clinical Nutritionist

M.Sc Nutritional Therapy, Post-Grad Diploma Functional Medicine Institute of functional medicine & functional medicine University

Elena Kisel

Registered Counsellor & Clinical Hypnotherapist

Masters in Professional Counselling, Advanced Certificate in Clinical Hypnotherapy and
Behavioural Change (BSCH, HKPCA)

There are multiple roles that a woman has to juggle – mother, wife, career woman. There is also the social stress of having to look good and maintain a slim figure. It is not surprising that when a woman reaches her 40s-50s, she will be suffering from burn-out, and to make matters worse, she is having to suffer from declining hormones causing hot flushes, poor sleep, and mood swings.

In celebration of International Women’s Day in March, I would like to salute all the wonderful women out there and also share my top 5 nutritional supplements that would keep a woman functioning optimally – to maintain an optimal immune system, an optimal hormone balance and to look good both inside and out.

Vitamin D

Vitamin D is a fat soluble vitamin but also a hormone by itself. Dietary sources come from fatty fishes, fish oils, eggs and dairy products. It can also be obtained from sun exposure but often times when we are indoors we lack Vitamin D absorption from the sun.

It is important for maintaining a healthy immune system, and is also important for building healthy bones and a healthy cardiovascular system. Studies have also show vitamin D in women to be protective against breast cancer.

The recommended dosage for adult women is 4000-6000 i.u daily depending on weight and health.

Broccoli Sprout Extract

A number of studies have shown that a diet rich in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, and cauliflower can be beneficial to your health. Researchers have isolated a key component of broccoli called sulforaphane, which may have many protective properties, including stimulating enzymes in the body.

Sulforaphanes enhances the liver’s detoxification capacity, helps fight oxidative stress and provides antioxidant support. For the women, sulforaphanes provide an important pathway for detoxification of estrogen in the liver as overaccumulation of estrogen in the body can also lead to problems like breast and ovarian cysts, fibroids and endometriosis etc.

Collagen

Who doesn’t want better skin? Collagen is the answer to maintaining tight and firm skin, especially pertinent when we reach the age of 40s-50s with declining hormones causing the skin to lose its elasticity and to sag.

In addition, collagen helps maintain healthy joint function by maintaining the integrity of your cartilage, which protects your joints. It is also an important nutrient for maintaining good bone density as bones are made up of collagen.

Glutathione

Glutathione is an antioxidant produced in cells. It’s comprised largely of three amino acids: glutamine, glycine, and cysteine. Glutathione is depleted when the liver has lots of oxidative stress from poor diet and nutrition or alcohol drinking which can lead to problems like fatty liver disease. It can also decline with age. Improving glutathione levels helps our body fight against oxidative stress and also enhances our liver’s ability to detoxify toxins from our environment.

Probiotics

Many women suffer from gut issues like frequent bloating and constipation often from stress or poor diet and lack of water intake. Maintaining a healthy gut is important for our immune system, keeps our mood and brain in balance, and proper bowel movements is important to help excrete estrogen from our body. Take a good probiotic to maintain good bowel flora and maintain a healthy immune system in the gut.

So here you have it, these are the top 5 nutritional supplements I would like to share with all the wonderful women out there to help maintain optimal health from 5 areas: boosting your immunity, keeping hormone balance, enhancing detoxification, maintain a healthy gut and good skin health.

References:

Berman B, et al. Polypodium leucotomos – An overview of basic investigative findings. J Drugs Dermatol 2016; 15: 224-8.

Boyera, N., Galey, I. & Bernard, B. A. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int. J. Cosmet. Sci. 20, 151–158

Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9-16. PMID: 30681787.

Dermatolog Treat. 2012 Apr;23(2):97-102. Glutathione as an oral whitening agent: a randomized, double-blind, placebo-controlled study.

Handog, E.B., Galang, D.A.V.F., De Leon‐Godinez, M.A. and Chan, G.P. (2009), A randomized, double‐blind, placebo‐controlled trial of oral procyanidin with vitamins A, C, E for melasma among Filipino women. International Journal of Dermatology, 48: 896-901. https://doi.org/10.1111/j.1365-4632.2009.04130.x

Hunt, A. H. The role of vitamin C in wound healing. BJS 28, 436–461

Kohli I, et al. The impact of oral Polypodium leucotomos extract on ultraviolet B response: A human clinical study. J Am Acad Dermatol 2017; 77: 33-41.

Murbach TS, et al. A comprehensive toxicological safety assessment of an aqueous extract of Polypodium leucotomos.(Fernblock). Food Chem Toxical 2015; 86: 328-41.

Parrado C, et al. Fernblock (Polypodium leucotomos extract): Molecular mechanisms and pleiotropic effects in light-related skin conditions, photoaging and skin cancers, a review. Int J Mol Sci 2016 Jun: 17(7), pii: E1026. doi: 10.3390/ijms17071026.

Zague, V. A new view concerning the effects of collagen hydrolysate intake on skin properties. Arch. Dermatol. Res. 300, 479–483 (2008).

Zedan H, Abdel-Motaleb AA, Kassem NM, Hafeez HA, Hussein MR (Mar 2015). “Low glutathione peroxidase activity levels in patients with vitiligo”. Journal of Cutaneous Medicine and Surgery. 19 (2): 144–8. doi:10.2310/7750.2014.14076.

Dr See Yunn Ho 

Dr Ho See Yunn is a Physician with more than 15 years experience. She is board certified in both Singapore and Hong Kong and received her specialization in Family Medicine from Singapore. She also received her Advanced Fellowship in Functional and Nutritional Medicine and Peptide certification from the American Academy of Anti-Ageing and Regenerative Medicine. Dr Ho is trained and certified under Dr. Walsh’s advanced nutrient therapy protocols that use personalized nutrient treatment strategies to treat patients with behavior disorders, ADHD, autism, depression, anxiety, bipolar disorders, schizophrenia and Alzheimer’s Disease.