Actimel - the little bottle with a lot
Last week we launched our Actimel clinic were you posted your questions so that Dr Sarah Jarvis could answer them specifically for you.
The week is up, so here are her answers.
Lydia
I'm a huge fan of chocolate and don't think I can cut it out of my diet, but I need to lose weight. What low calorie alternatives would you suggest I try?
Hi Lydia, as a fellow chocaholic I sympathise! A few squares of the darkest chocolate (at least 72% cocoa solids) may help to sooth chocolate cravings, are an excellent source of antioxidants and, if you can stick to one or two squares will fit into the diet. In fact, very dark chocolate (90% cocoa solids or higher) is so concentrated I can only manage a square at a time anyway! Low calorie hot chocolate drink sachets can provide an acceptable chocolate alternative for around 40 kilocals. Activia Vanilla Fat Free is another option providing flavour and digestive benefits for around 65kcals per pot.
Kimberly
Hello, it's been so cold out the last few days and I'm already starting to feel under the weather. Dr. Sarah - Have you got any tips for keeping well this winter?
Hi Kimberly, Where do I start? There’s so much to say! Diet and lifestyle always come first, so plenty of fresh fruit and veg (antioxidants such as vitamin C interfere with viral replication), wholegrains (for energy), low fat meat, fish, nuts (for protein), plus sources of healthy fats for immune function (fish, olive, rapeseed and nuts oils). If you know your diet is not as good as it should be, a multivitamin and mineral supplement provides an important nutritional safety net. Research involving 130 volunteers shows that taking a daily multivitamin and mineral for one year almost halves the risk of ‘catching’ a cold. Only 43% of those taking the multivitamin and mineral supplements reported infectious illness over the year, compared with 73% of those taking inactive placebo. I suspect a lot of that protection came from vitamin D – we can’t make it during winter and it is vital for immune protection. Avoid stress, as stress hormones damp down the activity of immune cells. Get enough sleep as this is when your body fights infections most effectively. People who sleep for less than 7 hours at night are more likely to develop a cold than those who regularly sleep for 8 hours or more! Having a hot drink (home-made soups, herbal teas) warm you through while also moistening and warming the upper airways, which has been shown to provide immediate and sustained relief of runny noise, coughing, sneezing and sore throat. Probiotics are also important for priming the immune system against infections, and the probiotic culture found in Actimel (L. casei imunitas®) has been shown to help support the body’s defences. It now also provides additional vitamins D and B6. That’s probably enough information to keep you going!
Srah
Hey.. I keep getting bad spots/acne when I am on my period. It is a nightmare because nothing is working and I am starting to lose my confidence. Can you recommend any treatments? I need help!
Hi Sarah, This is a common and annoying problem linked with hormone changes at this time of the month. Several different treatments are available from pharmacies to help mild to moderate symptoms. Your pharmacist can advise on which would suit you best. If symptoms are more troublesome, however, don’t be afraid to consult your doctor - stronger treatments are only available on prescription such as antibiotic solutions to apply to the skin. If you are prescribed antibiotics then it’s important to take a daily probiotic drink to replenish the ‘good’ bacteria in your bowel. Researchers are finding increasing evidence that the food you eat can influence skin inflammation associated with spots. Follow a healthy, wholefood diet full of antioxidant-rich fruit and vegetables, including nuts, seeds, oily fish and whole-grain cereals; these contain essential fatty acids (EFAs) that have an anti-inflammatory action. Some research suggests that following a low glycaemic diet (with reduced consumption of sugar) for 12 weeks can reduce the number of acne lesions compared with following a high GI diet. Dairy peptides have immune boosting properties can quickly help to reduce skin inflammation when taken as a supplement (eg help:clear skin). Devices that shine light on the face to kill skin bacteria are also becoming popular and are available in larger pharmacies (eg LumieClear).
Victoria
I get really bad heartburn after eating and especially when sleeping. Are there any foods I should avoid? And are there any neutralising foods I can eat to help combat it?
Hi Victoria, One of the most common causes of heartburn after eating and lying down is acid reflux, in which stomach contents reflux up into the oesophagus - the tube connecting the mouth and stomach. This usually comes on within 30 minutes of eating a meal and may be triggered by eating too much, taking exercise, bending or lying down. Meals containing fat, pastry, chocolate, acidic fruit juices, coffee or alcohol are the commonest culprits. Several self-help measures can help to control your symptoms:
- Eating little and often throughout the day, rather than having three large meals
- Drinking fluids little and often, rather than large quantities at a time
- Avoiding hot, acid, spicy, fatty foods
- Avoiding tea, coffee and acidic fruit juices
- Cutting back on alcohol intake
- Avoid aspirin and related drugs (eg ibuprofen)
- Avoiding stooping, bending or lying down after eating
- Avoiding late-night eating
It can also help to elevate the head of the bed about 15-20 cm (eg put books under the top two legs) and to avoid tight clothing around your waist. Probiotics such as Actimel or Activia can help to improve some digestive symptoms, as can milk which contains calcium to help neutralise stomach acid and to soothe symptoms. Antacids are available from pharmacies, but if you suffer from recurrent indigestion or heartburn, it is important to see your doctor.
Katie
Wow.. this is like going to the GP but from the comfort of my bedroom! Dr Sarah - i get really bad tension headaches. My eyes feel really tight in my head and sometimes I have the tendency to roll them back ( I know that sounds weird.. but it is true!) I have tried tension headache tablets and even have massages but it doesn't work.
Hi Katie, Although it is easy to think a headache is just a headache, the International Headache Society recognise almost a hundred different sub-types, of which the most common are tension headaches and migraine. Tension headaches typically produce a steady ache that feels like a severe, continuous pressure, or a tight, constricting band over the top of the skull, the back of the head, or above both eyes. In contrast, migraine is generally much worse on one side, pain often centres around one eye and may be accompanied by abdominal symptoms such as loss of appetite, nausea or vomiting. Tension in the neck and scalp muscles affects blood flow within the skull, so this type of headache is linked with stress, poor posture, overwork and depression. They are also triggered by dehydration - try sipping water regularly throughout the day. To treat tension headache, my favourite remedy is a menthol stick that you swipe across your forehead (4head from pharmacies). The rapid cooling sensation relieves most tension headaches within 15 minutes. If the headaches are recurrent or severe it is important to see your doctor. In general, seek medical advice if someone has:
- three or more headaches a week
- a headache that keeps getting worse and won't go away
- other symptoms such as a stiff neck, fever, vomiting, confusion, drowsiness or unexpected symptoms affecting their eyes, ears, nose or throat
- headache plus dizziness, slurred speech, weakness, or changes in sensation (numbness and/or tingling)
- a persistent headache following a head injury
- a headache triggered by exertion, coughing or bending.
For more information and advice, visit www.migraine.org.uk
Michael
Hi, I sit at a desk all day long and when I get home I feel a lot of tension in my shoulders. What can I do to help relieve it and how should I be sitting at my desk?
Hi Michael, As someone who’s also chained to my desk most days, I know it’s important to take regular screen breaks, though this is easier said than done. Aim to get up and stretch at least every 20 to 30 minutes – go and make yourself a cup of tea or get some water for a double benefit of exercise and maintaining hydration.
To avoid muscle tension:
- try not to stoop when standing or sitting, concentrate on keeping your back straight, your shoulders square and your abdomen lightly pulled in.
- don’t hunch your shoulders - hold shoulders straight yet relaxed – circle your shoulders from time to time
- don’t fold your arms tightly – let them hang loosely from your shoulders, and shake your arms and hands regularly
- don’t clench your fists - hold hands loosely with your palms open and your fingers curled lightly and naturally
- don’t clench or grind your teeth - keep your mouth slightly open and try to relax your upper and lower jaws.
When sitting at your desk, adjust your chair so your wrist, elbow, back and feet are all in comfortable positions. Your ears, shoulder, elbows and hip should form a more or less vertical line. See if your work place can provide ergonomic advice and products such as a phone headset, document stand, foot rest, wrist rest, too.