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Unveiling the power of Black Garlic: A natural solution for blood pressure
What is blood pressure?
Blood pressure is made up of 2 numbers. The top number is called the systolic blood pressure and measures the pressure your heart is under when blood is pumped out around the body. The bottom number is called the diastolic blood pressure and measures the pressure in our vessels between heartbeats. Blood pressure is measured in millimetres of mercury (mmHg). You may also have heard of high blood pressure referred to as hypertension. In general, women have lower blood pressure than men, this difference decreases as women enter the menopause.
Blood pressure differs depending on your age and this can be seen below:
Blood pressure ranges for adults – 16yrs+
Low BP is classed as under 90/60 mmHg
Ideal BP – Between 90/60 mmHg and 120/80 mmHg
Pre-high blood pressure – Between 120/80 mmHg and 140/90 mmHg
High BP - Over 140/90 mmHg. For over 80-year-olds, this would be 150/90 mmHg
Source: Blood Pressure UK
How can I check my blood pressure?
There are many ways you can check your blood pressure. You can go to your local pharmacy for a free blood pressure check, call your GP surgery or take it yourself at home with a blood pressure monitor. Blood pressure monitors can be bought from pharmacies, big retailers and online.
If you do decide to take your own blood pressure at home here are a few tips to try and prevent an inaccurate reading:
- Drinking caffeine or smoking should be stopped 30 minutes prior
- Give yourself 5 minutes of quiet time before attempting to take the reading
- Take your blood pressure seated with your legs uncrossed and flat on the floor
- Place the blood pressure cuff around your bare arm and make sure the wire is facing upwards and in a central position.
- Place your arm in a relaxed bent position, preferably resting on a table or the arm of a chair
- Don’t talk whilst your blood pressure is being taken
- Press the start button
- Document the reading. Such as 120/80
- Do this 3 times with a 1–2-minute pause in between
If you are trying to track and compare your blood pressure it is recommended to take your blood pressure at the same time each day.
When getting your blood pressure done at the pharmacy or GP surgery most of the above will be done for you but you may find that the reading is higher than when you take it yourself at home. This could be due to something called “white coat syndrome” which is when just being in a healthcare setting increases blood pressure due to anxiety, stress or worry. GPs may offer you a portable 24-hour blood pressure monitor to take home. The monitor measures your blood pressure at regular intervals throughout the day whilst doing your day-to-day activities.
Try taking your blood pressure in both arms and seeing if there is a difference. A small difference in blood pressure readings (around 10 mmHg) between each arm is normal. However, a difference of more than 10 mmHg might be a sign to talk to your doctor. The difference can be in the top number or the bottom number. This could be a sign of peripheral artery disease or developing heart disease in future.
When is the best time to take blood pressure?
The best time to take your blood pressure is twice a day, in the morning and in the evening to get an overall view of how your blood pressure is doing throughout the day.
In the morning, our blood pressure is at its lowest and in the evening between 4 pm and 6 pm, it is at its highest. Our blood pressure can fluctuate by up to 30% throughout the day due to our hormones, our activity level and eating habits.
Ultimately, the best time to take your blood pressure is when it suits you and your lifestyle.
What causes high blood pressure?
There are many causes for high blood pressure. These can be singular or additive or because of a health condition:
- Sedentary lifestyle
- Poor diet
- High stress levels
- Age – Over 50 years old
- Smoking
- Overconsumption of alcohol
- Overweight
- Lack of physical activity
- High salt intake
- Family history of high blood pressure especially in black and Asian populations
High blood pressure can also be caused by other health conditions such as:
- Diabetes
- Kidney problems
- Sleep apnoea
- Thyroid problems
Signs of high blood pressure
High blood pressure doesn’t often result in symptoms until blood pressure is at extremely high levels. You may not realise we have high blood pressure and feel completely normal which is why we should be checking it more frequently as we age. However, there are some physical signs and symptoms that could occur to look out for:
- Visual disturbance – blurred vision, floaters
- Headaches
- Shortness of breath
- Nosebleeds
Blood pressure during the menopause and pregnancy
Hormonal changes such as menopause can indirectly result in higher blood pressure because oestrogen drops during menopause. This female hormone plays a vital role in protecting our cardiovascular system. It stimulates our blood vessels to relax and widen allowing blood to flow more easily. Oestrogen dropping during the menopause has been linked to an increased risk of cardiovascular disease therefore keeping an eye on our blood pressure is recommended.
Blood pressure during pregnancy normally decreases in the first and second trimesters, however high blood pressure can occur and result in the following:
Chronic hypertension
This is high blood pressure before 20 weeks gestation — a woman with high blood pressure before week 20 of pregnancy is likely to have pre-existing high blood pressure.
Gestational hypertension
This is high blood pressure that is new and occurs after 20 weeks' gestation and there is no protein found in the urine.
Pre-eclampsia
This is new high blood pressure presenting after 20 weeks gestation with significant protein from in urine. Pre-eclampsia is a multi-system disorder which can affect the organs of the mother. It is a concern and seeking medical advice immediately is needed. Some of the physical symptoms of pre-eclampsia include vision disturbances, severe headaches, sudden swelling of the face, hands/feet, vomiting and breathlessness.
What causes low blood pressure?
Movements such as going from lying to standing up can sometimes make us feel lightheaded or dizzy for a brief period of time. This is due to something called postural hypotension. This can occur when you are dehydrated due to lower blood volume.
Medications that are taken to lower blood pressure may be taken incorrectly or too much taken can result in low blood pressure. This can also happen with water tablets (diuretics) and heart disease.
Low blood pressure can sometimes also be a sign of a life-threatening emergency such as sepsis, an allergic reaction (anaphylaxis) or heavy blood loss.
What are low blood pressure symptoms?
Low Blood pressure is below 90/60 mmHg and may be accompanied by some of the symptoms below:
- Dizziness
- Lightheaded
- Fainting
- Tiredness
- Confusion
- Falling
How to reduce high blood pressure?
Blood pressure tablets to treat high blood pressure may be prescribed to you. These blood pressure medications are split into various categories and have different mechanisms of action. Below are some of the main groups of medication for high blood pressure.
- Angiotensin converting Enzyme (ACE) inhibitors such as ramipril. Common side effects include a dry cough, dizziness and headaches
- Calcium Channel blockers such as amlodipine. Common side effects include ankle swelling, constipation and headaches
- Angiotensin receptor blockers (ARB) such as candesartan. Common side effects include headaches, dizziness
- Diuretics such as Bendroflumethiazide. Common side effects include needing to go to the bathroom more frequently, postural hypotension and increased thirst.
The timing of your blood pressure medication is down to personal preference if taking a once-a-day dosage. It might be a clever idea to take blood pressure medication at night to minimise the risk of falls and dizziness. However, this wouldn’t be a good idea if taking diuretics due to the side effects of urinary frequency; these would be best taken in the morning.
Statins are also another group of medications that can indirectly lower your blood pressure by reducing cholesterol especially low-density lipoproteins (LDL). Too much of this type of cholesterol can build up along the artery walls and create a narrowing of the arteries resulting in an increase in blood pressure
How to lower blood pressure naturally
We offer a few natural alternatives that could help reduce blood pressure and can be used alongside blood pressure medications and other prescribed medication such as statins:
- Black Garlic
- Marine Magnesium
- Metabolic Gold
These three supplements can be taken together and work in different ways.
Black Garlic with Vitamin D
Our Black Garlic contains fermented black garlic which is more potent than normal raw garlic. Normal garlic contains Allicin and during the fermentation process, Allicin converts to S-Allyl Cysteine (SAC) which is the natural compound responsible for stimulating circulation and lowering blood pressure. Black Garlic can help blood flow more easily and this is why we wouldn’t recommend taking it if you are on any blood thinners or antiplatelets such as Warfarin, Apixaban, Clopidogrel and Aspirin.
Metabolic Gold
Our Metabolic Gold contains Bergamot fruit extract and Artichoke Leaf extract. Both ingredients may improve certain risk factors for heart disease. Lowering cholesterol levels to avoid atherosclerosis and build up along the vessel walls which narrows them resulting in increased blood pressure.
Marine Magnesium
Our Marine Magnesium can also help with blood pressure by relaxing the blood vessels.
Nutrition
Other than supplements we can help our blood pressure through the food we eat and don’t eat.
- Reduce salt intake to less than 6g per day – Not all salts are the same. Here we are referring to table salt that contains sodium.
- Increase consumption of healthy unsaturated fats - oily fish, avocado, eggs and nuts/seeds.
- Reduce consumption of artificial sugars and saturated fats.
- Reduce alcohol intake – 14 units weekly. Try to spread them over a few days rather than consuming them all at once as our liver finds it hard to process. What does a unit of alcohol look like? 40% spirit (25ml), wine (100ml), Beer (180ml).
Exercise
The main thing when it comes to exercise is to do something you enjoy and that you can be consistent with. For heart health, we need to do some form of cardiovascular exercise such as walking, running, swimming or cycling.
150 minutes of moderate intensity (you can still hold a conversation) cardio or 75 minutes of vigorous intensity (you can only speak a few words) cardio a week is recommended by the NHS. It has now been shown that muscle mass and cardio-respiratory fitness are linked with longevity. A full body strength training session is an effective way to do this, aiming for twice a week to maintain muscle mass especially as we age.
Speak to our expert pharmacists today
A key element of our vision is accessibility to our expert advice service; allowing customers to make a personalised and considered decision when it comes to their health.
Our pharmacists are on hand Monday – Friday 9 am – 5 pm. Book your free consultation today! Book Now!
Charlotte Parker-Lennox
Charlotte is a pharmacist with 6 years of experience working in retail pharmacy and integrated urgent care (IUC) alongside nurses, paramedics and doctors.
She has changed the direction of her career to support people with a holistic approach to wellness by treating the root cause of your health concerns. She enjoys an outdoor challenge, completing marathons and cycling adventures around the UK.
What's in your supplements?
Why do we need supplements?
Here at The Naked Pharmacy, we always support a food-first approach. However, research has shown that even following a healthy, organic and balanced diet may not be enough to get all the nutrients our bodies need to function. This is simply because our food contains fewer nutrients today - up to 38% lower when compared to the 1950’s. This is due to declining soil conditions, increased food processing practices and climate change. The UN has reported that over 40% of the world’s soil is degraded leading to less fertile soil.
A study has highlighted that the average magnesium content in our fruits and vegetables has declined by 24%. It is, therefore, no surprise that many of us are nutrient deficient. These nutrient deficiencies can manifest themselves as symptoms of tiredness, fatigue, brain fog, a weakened immune system and even impact our metabolism and cardiovascular health.
Our bodies do not produce all the nutrients that we need and if we are not getting adequate quantities from our diet, many of us turn to supplements to help bridge the gap.
In Britain, we spend almost £500 million a year on vitamins and supplements* but have you stopped to consider what is actually in these supplements?
As a nation, we are all getting better at checking what’s in the food that we eat but do we extend the same due diligence to our supplements?
Natural vs synthetic supplements
You are what you eat – this applies to supplements too! There is a vast difference between natural, food-sourced supplements and synthetic supplements. Synthetic supplements often lack the purity, efficacy and full nutrient profile found in truly natural supplements.
Where do the nutrients come from?
Synthetic supplements are manufactured via industrial processes that utilise petrochemical solvents such as ammonia, chloroacetic acid and acetone in an attempt to replicate the nutrients that exist in nature. These chemical solvents cannot be completely removed, and the end product is prone to containing impurities which can accumulate within our bodies over time leading to unwanted side effects and in some cases, health concerns.
Natural supplements are made using nutrients sourced from food sources such as plants, fruit and vegetables. They are dried and concentrated and their nutrients are extracted to form a nutritional supplement. In this way, the bioactive compounds remain in their natural form at high concentrations.
Nutrient profile
Natural supplements harness the full nutrient profile found in whole foods and botanical sources. They provide a broader range of nutrients than just an isolated vitamin or mineral as often found in synthetic supplements.
Bioactive compounds exist naturally in botanicals and include polyphenols, flavonoids, antioxidants, vitamins, and minerals. These compounds work synergistically to enhance the bioavailability of naturally occurring nutrients by enhancing absorption by the body and minimising the risk of side effects.
In comparison, synthetic supplements often fall short in capturing the full spectrum of compounds present in nature. They are not recognised by our bodies in the same way. This inevitably leads to reduced absorption rates and bioavailability, potentially making them ineffective at achieving the desired health outcome.
Purity
Next time you’re looking at your supplement bottle, take a minute to have a read of the ingredient list – do you recognise all the ingredients listed? Or worse still, can you pronounce the name? Synthetic supplements are full of unnecessary bulking agents, preservatives, and additives.
In comparison, all of The Naked Pharmacy supplements contain only natural, food-sourced ingredients and are free from unnecessary additives. Even our capsule shells are made of tapioca – derived from the cassava plant.
Safety
The potential for long-term risks to health and the environment far outweighs any health benefits or cost savings associated with consuming synthetic vitamins.
These supplements often contain very high amounts of nutrients to make up for the body's inability to absorb them; these high dosages could lead to health issues due to overdosing.
Science
We specialise in creating natural remedies, using premium grade food-sourced ingredients that are scientifically proven to work. Each of our ingredients is thoroughly researched and tested to ensure our supplements contain the correct strength and quantity of bioactives proven to have a health benefit.
We use data from published human clinical trials to ensure safety and efficacy whilst adhering to pharmaceutical standards. Each batch of our supplements is quality tested by our team of pharmacists to ensure you receive high quality, evidence based and pure supplements.
What is the Nutritional Reference Value?
The Nutrient Reference Value (NRV) is the recommended daily intake of vitamins and minerals that the average adult needs to prevent deficiency. The NRV is set for 13 vitamins and 14 minerals. Supplement usually display the NRV as a percentage so we can quickly determine how much of the nutrient we are getting per dose.
Most vitamin C in supplements on the market are synthetic, and as such are listed as ascorbic acid on the label. Vitamin C in a natural supplement will be listed in the supplement ingredient list purely as vitamin C and often the source will be identified. For example, our Immune Hero supplement contains vitamin C sourced from the amla berry.
The dose of vitamin C in synthetic supplements is also exceptionally high, often 1000% of the NRV. This excessive dose also helps identify it as synthetic as it’s almost difficult to get much more than 100 mg of vitamin C from food into a tablet or capsule. The NRV for vitamin C is 80mg for adults – this is what our body’s daily need. So, ask yourself, why would you need to take a supplement containing 1000mg as is often found in synthetic supplements?
Choose Naked
We endeavour to bring to you the purest natural supplements with strength, purity and science are at the heart of our business.
Our ethos is to use only the highest quality ingredients sourced ethically and sustainably to bring you our naturally intelligent supplements. Our range of supplements is much more than just a list of vitamins and minerals. They contain an orchestra of compounds found in nature to bring you supplements that will enhance your health in a way intended by nature – through food.
Speak to our expert pharmacists today
A key element of our vision is accessibility to our expert advice service; allowing customers to make a personalised and considered decision when it comes to their health.
Our pharmacists are on hand Monday – Friday 9 am – 5 pm. Book your free consultation today!
Dimple Varu
Dimple is a pharmacist with 12 years of experience working in retail and general practice and now specialises in providing education and advice on natural supplements.
She believes in the power of nature and using natural existing compounds to enhance our health, whether that’s treating pain or helping to prevent long-term conditions. Mum of 1, living a busy life, loves reading and baking when she has the time.
Hay fever? No problem! Enjoy spring to the fullest with Natruflex Turmeric
What is hay fever?
Spring is here, and along with blooming flowers and the much-anticipated warmer weather comes the seasonal antagonist for many: hay fever.
Hay fever, also called allergic rhinitis, causes cold-like symptoms. These may include a runny nose, sneezing and itchy eyes. But unlike a cold, hay fever isn't caused by a virus, it is caused by an allergic response to a harmless outdoor or indoor substance the body identifies as harmful (allergen).
Allergens can be inhaled, ingested, or enter through the skin and trigger an immune response causing symptoms of hay fever.
Common allergens that can trigger hay fever symptoms include pollen and dust mites. Tiny flecks of skin shed by cats, dogs, and other animals with fur or feathers (pet dander) also can be allergens.
Pollen is a fine particle released by plants as part of their reproductive cycle. It contains proteins that can cause the nose, eyes, throat and sinuses to become swollen, irritated and inflamed.
You can have an allergy to:
- Tree pollen, released during spring.
- Grass pollen, released during the end of spring and beginning of summer.
- Weed pollen, released in late autumn.
Symptoms of hay fever
- Sneezing and coughing
- A runny or blocked nose
- Itchy, red or watery eyes
- Itchy throat, mouth, nose and ears
- Loss of smell
- Pain around the sides of your head and your forehead
- Rash
- Headache
- Feeling tired
When does hay fever season start and end?
Symptoms are usually worse between late March and September, especially when it's warm, humid and windy. This is when the pollen count is at its highest.
You can check the latest pollen count here
How do you know if it's hay fever or a cold?
As allergies and colds share many of the same symptoms, it can often be difficult to determine which you are suffering from.
Hay fever can last for weeks or months, unlike a cold, which usually goes away after 1 to 2 weeks. Symptoms of a cold may include a sore throat or fever whereas these are uncommon if you are suffering from hay fever.
Hay fever and the immune system
Symptoms of hay fever occur because the immune system perceives the allergens as harmful invaders and goes into defence mode.
- Immune system trigger: When someone with hay fever comes into contact with an allergen (like pollen), their immune system responds by recognising these particles as potential threats. In individuals sensitive to these allergens, the body's immune system treats them as if they were harmful pathogens, such as viruses or bacteria.
- Production of antibodies: The immune system produces immunoglobulin E (IgE) antibodies specific to the allergen. These antibodies are part of the body's adaptive immune response, designed to recognise and bind to the allergen upon future exposure. Each IgE antibody can be very specific, reacting against certain pollens and allergens. This means that a person can be allergic to one type of pollen, but not another.
- Activation of mast cells: The IgE antibodies attach to mast cells, which are a type of white blood cell found in great numbers in surfaces exposed to the external environment, such as the skin and mucous membranes in the nose. Mast cells are loaded with granules containing histamine and other chemicals.
- Release of histamine: When the allergen enters the body again and binds to the IgE antibodies on mast cells, it triggers the cells to release their contents, including histamine, into the surrounding tissues and bloodstream.
- Symptoms of hay fever: Histamine binds to receptors on nearby blood vessels and other cells. This binding causes the blood vessels to become more permeable, leading to leakage of fluid into the tissues, which causes swelling and contributes to typical hay fever symptoms like a runny nose, watery eyes, and sneezing. Histamine can also irritate nerve endings, leading to itchiness.
Who is most at risk of hay fever?
Research has found that 49% of the UK has had hay fever symptoms, affecting millions of individuals and making it one of the most common allergies.
Certain factors can make some individuals more susceptible to hay fever than others. Understanding who is at higher risk can help in prevention and management strategies. Here are key groups and factors that influence susceptibility to hay fever:
- Having asthma
- Having other allergies
- Having atopic dermatitis or eczema.
- Having a genetic predisposition to asthma or eczema.
- Younger children and adults are more likely to suffer from asthma and often symptoms improve with age.
- Living or working in an environment that constantly exposes you to allergens — such as pollen, animal dander or dust mites.
- Being exposed to smoke and strong odours that irritate the lining of the nose.
- Some alcoholic drinks, particularly beer and wine, contain histamine which can exacerbate allergy symptoms.
How to manage hay fever?
There is an increasing number of adults and children suffering from hay fever and its symptoms. Symptoms can sometimes be mild however some individuals can find it has a substantial impact on their day-to-day life – interfering with how well you perform at work or school.
Here’s what you can do to help make the most of spring and summer and minimise your symptoms.
Limit exposure to allergens
Stay indoors on high pollen days: Check daily pollen forecasts and try to stay indoors when pollen counts are high, typically on dry, windy days.
Close windows: To prevent pollen from entering your home or car, keep windows closed during pollen season and use air conditioning, if possible, which helps filter out pollen.
Use air purifiers: Consider using air purifiers with HEPA filters in your home, especially in bedrooms, to remove pollen, dust, and other allergens from the air.
Personal hygiene and clothing
Pollen can accumulate on your clothing and hair, so it’s advisable to change clothes and take a shower after returning indoors to remove any allergens.
Wear sunglasses and a hat to help keep pollen out of your eyes and off your hair.
Wash bedding regularly using hot water weekly to remove allergens.
Manage indoor air quality
Regularly vacuum with a HEPA-filter vacuum cleaner and dust with a damp cloth to reduce indoor allergens like dust mites and pet dander, which can exacerbate hay fever symptoms.
Control humidity using dehumidifiers to keep indoor humidity below 50% to help prevent the growth of mould, which can trigger symptoms.
Diet and medications
Stay hydrated: Drinking plenty of fluids can help thin nasal secretions, making it easier to breathe, and relieve a stuffy nose and irritated throat.
Regular use of a saline nasal spray can help rinse allergens out of your nasal passages and relieve congestion.
Antihistamines: These can help relieve sneezing, itching, a runny nose, and watery eyes by blocking histamine, the substance your body makes during an allergic reaction.
Decongestants: These can provide temporary relief from nasal stuffiness but should not be used for more than a few days without consulting a doctor.
Nasal corticosteroids: These sprays help reduce nasal inflammation and are most effective when used before symptoms start and regularly during the allergy season.
Over the counter or prescribed medications like antihistamines, decongestants, and corticosteroid nasal sprays can help alleviate hay fever symptoms. Some possible side effects of antihistamines include drowsiness, dizziness, dry mouth, blurred vision, and constipation.
While there are numerous over-the-counter options to help manage symptoms of hay fever, an increasing number of people are turning to natural remedies to avoid side effects and potential medication interactions.
Natruflex Turmeric
Natruflex Turmeric contains high-strength turmeric. It is the presence of the bioactive compounds known as curcuminoids which have been proven to have powerful anti-inflammatory properties.
Symptoms of hay fever such as sneezing, nasal congestions and sinus pressure are largely driven by inflammation caused by the immune system's response to allergens. Turmeric will help to mitigate this response by inhibiting certain pathways and enzymes in the body that lead to inflammation.
Natruflex Turmeric can be taken as a preventative therapy to stop the onset of symptoms as well as taken when symptoms are present to reduce their severity.
Adults and children (12+) can take ONE to TWO capsules daily depending on their symptoms.
For optimal results, our pharmacists recommend taking 1 capsule of Natruflex Turmeric daily before hay fever season starts (March) and continue throughout spring/summer to keep symptoms well controlled.
Gut Love
The gut microbiome, which is the ecosystem of bacteria and other microorganisms living in the digestive tract, plays a critical role in the development and function of the immune system.
As we now know, 70% of our immune system is located in the gut. It is therefore no surprise that a healthy gut microbiome will promote a balanced immune response, which can prevent overly aggressive reactions to non-harmful substances like pollen, thereby potentially reducing allergic responses.
Many factors can damage the balance of healthy bacteria in the gut such as stress, medications and illness. Gut Love contains 19 strains of healthy bacteria and will help to restore the balance of the gut microbiome.
Gut Love is our award-winning symbiotic supplement (containing pre and probiotics) that will help to support the gut microbiome and modulate our body’s immune responses by promoting tolerance to allergens and reducing the inflammatory response associated with hay fever.
Some studies have suggested that certain probiotics can reduce the symptoms of hay fever. For example, strains such as Lactobacillus paracasei, Lactobacillus fermentum, and others have shown potential in clinical trials to reduce eye and nasal symptoms of hay fever. Both of these strains can be found in Gut Love.
Our pharmacists recommend taking TWO capsules of Gut Love each morning with breakfast.
Rhinodoron
Rhinodoron is a natural nasal spray by Weleda designed to help provide relief from symptoms such as sneezing and nasal congestion.
The organic aloe vera and natural saline solution perfectly match the body's balance of sodium and potassium salts. So being 100% natural means Rhinodoron can be used safely over protracted periods for daily nasal hygiene and symptom relief.
It is suitable to use from the age of 3 months +.
Be prepared this spring/summer and be proactive to help significantly reduce the impact of hay fever on your daily life, helping you to enjoy the outdoors more comfortably during allergy season.
Call our pharmacist if you have concerns
Our expert pharmacists are always on hand to answer any questions you might have and to make tailored recommendations based on your individual needs. Please contact us for free health advice on:
@: pharmacist@thenakedpharmacy.com
T: 01483 685 630
Dimple Varu
Dimple is a pharmacist with 12 years of experience working in retail and general practice and now specialises in providing education and advice on natural supplements.
She believes in the power of nature and using natural existing compounds to enhance our health, whether that’s treating pain or helping to prevent long-term conditions. Mum of 1, living a busy life, loves reading and baking when she has the time.
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