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Life & Style

How Flaxseeds Support a Healthy Gut Microbiome

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Supporting a Healthy Gut Microbiome with Flaxseeds: Key Benefits and Insights from Award Winning Nutritionist, Rob Hobson.

Flaxseeds are rich in vital nutrients

Flaxseeds are rich in vital nutrients, including lignans, omega-3 fatty acids, fibre, vitamins, and minerals. While the term “superfood” is often over-used, milled flaxseed genuinely deserves this title and should be a daily addition to your diet to enhance its nutrient density. These tiny seeds offer a wide range of health benefits, particularly in promoting gut health. A healthy gut is crucial for digestion, immune function, and overall well-being, and by choosing milled flaxseed, you maximise the potential benefits.

The Nutritional Power of Flaxseeds

Flaxseeds are one of the best plant sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that we need to obtain from our diet. ALA has anti-inflammatory properties and ALA is known to lower levels of LDL (bad) cholesterol which is great for heart health1

Flaxseeds are also high in dietary fibre, making up about 40% of the seed. Of this fibre, 25% is soluble, which helps lower blood sugar levels and absorb cholesterol, both of which are important for preventing heart disease2. A study found that consuming flaxseed mucilage, which is the gel-like substance that forms when flaxseeds are mixed with water, can reduce levels of insulin and improve blood glucose control3.  This can help to promote better metabolic health such as reducing the risk of type 2 diabetes and other risk factors for heart disease like high cholesterol and blood pressure. The remaining 75% of the fibre in flaxseeds is insoluble, which helps add bulk to stool and prevent constipation4.

Flaxseeds are also rich in several other key nutrients, including protein, vitamin E, and magnesium. Flaxseed protein is a high-quality plant-based protein that contains all the essential amino acids, making it a valuable addition to a balanced diet for muscle repair and overall health.

Flaxseeds and The Gut Microbiome

One of the key benefits of flaxseeds is helping to maintain a healthy gut microbiome. The gut is home to trillions of bacteria and other microorganisms that play a crucial role in digestion and overall health. A diet rich in healthy and plant-based foods is linked with the presence and abundance of certain gut microbes that are also associated with a lower risk of developing conditions such as obesity, Type 2 diabetes, and cardiovascular disease5.

Soluble fibre in milled flaxseed also supports a healthy gut acting as a prebiotic, feeding the beneficial bacteria in your digestive system, which can be converted into short-chain fatty acids that help nourish the cells lining the colon, promoting a healthy gut barrier and reducing inflammation6,7. A study published in American Journal of Physiology – Endocrinology and Metabolism found that the fibres in flaxseed help increase the number of beneficial bacteria in the gut, specifically Bifidobacterium and Akkermansia8.

Flaxseeds are also known for helping prevent constipation, a common digestive issue that can negatively affect gut health. In a study where participants ate 10 grams of flaxseed twice a day for 12 weeks, their constipation symptoms, especially stool consistency, improved significantly9.

Flaxseeds have also been shown to reduce intestinal permeability, often referred to as “leaky gut,” where harmful substances pass from the gut into the bloodstream. This phenomenon is associated with inflammation and gastrointestinal disorders such as IBS. A study found that consuming 40 grams of brown or golden flaxseeds daily for 12 weeks significantly reduced intestinal permeability in overweight women10. Research shows that ground flaxseed is particularly beneficial for people with IBS because it is easier to digest and better absorbed by the body. Regular consumption can help relieve constipation, reduce bloating, and improve overall gut health, which is often compromised in people with IBS11.

Conclusion

Flaxseeds are a versatile and nutritious addition to your diet, offering numerous health benefits, particularly for supporting a healthy gut microbiome. Milled flaxseed is an easy and effective way to boost your nutrient intake. Simply add 2 tablespoons of Linwoods Organic cold Milled Flaxseed to smoothies, sprinkle it over porridge, yoghurt, or salads, and mix it into homemade muffins, breads, and pancakes. This is a simple yet powerful approach to enhancing your digestive health everyday.

References

  1. Pan, A., Chen, M., Chowdhury, R., Wu, J. H., Sun, Q., Camargo, C. A., … & Hu, F. B. (2012). α-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 96(6), 1262-1273. https://doi:10.3945/ajcn.112.044040
  2. Soliman G. A. (2019). Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients, 11(5), 1155. https://doi.org/10.3390/nu11051155
  3. Nowak, W., & Jeziorek, M. (2023). The Role of Flaxseed in Improving Human Health. Healthcare (Basel, Switzerland), 11(3), 395. https://doi.org/10.3390/healthcare11030395
  4. Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x
  5. Asnicar, F., Berry, S. E., Valdes, A. M., Nguyen, L. H., Piccinno, G., Drew, D. A., Leeming, E., Gibson, R., Le Roy, C., Khatib, H. A., Francis, L., Mazidi, M., Mompeo, O., Valles-Colomer, M., Tett, A., Beghini, F., Dubois, L., Bazzani, D., Thomas, A. M., Mirzayi, C., … Segata, N. (2021). Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals. Nature medicine, 27(2), 321–332. https://doi.org/10.1038/s41591-020-01183-8
  6. Ding, H. H., Cui, S. W., Goff, H. D., & Gong, J. (2015). Short-chain fatty acid profiles from flaxseed dietary fibres after in vitro fermentation of pig colonic digesta: Structure–function relationship. Bioactive Carbohydrates and Dietary Fibre, 6(2), 62-68. https://doi.org/10.1016/j.bcdf.2015.09.006
  7. Martin-Gallausiaux, C., Marinelli, L., Blottière, H. M., Larraufie, P., & Lapaque, N. (2021). SCFA: mechanisms and functional importance in the gut. The Proceedings of the Nutrition Society, 80(1), 37–49. https://doi.org/10.1017/S0029665120006916
  8. Arora T., Rudenko O., Egerod K.L., Husted A.S., Kovatcheva-Datchary P., Akrami R., Kristensen M., Schwartz T.W., Bäckhed F. Microbial fermentation of flaxseed fibers modulates the transcriptome of GPR41-expressing enteroendocrine cells and protects mice against diet-induced obesity. Am. J. Physiol. Endocrinol. Metabol. 2019;316:E453–E463. https://doi.org/10.1152/ajpendo.00391.2018
  9. Soltanian, N., & Janghorbani, M. (2018). A randomized trial of the effects of flaxseed to manage constipation, weight, glycemia, and lipids in constipated patients with type 2 diabetes. Nutrition & metabolism, 15, 36. https://doi.org/10.1186/s12986-018-0273-z
  10. Sant’Ana, C. T., Amorim, A. D., Gava, A. P., Aguilar, C. M., Silva, N. G., Machado, L. D., Viana, M. L., Oliveira, D. D. S., Silva, P. I., Costa, N. M. B., & Costa, A. G. V. (2022). Brown and golden flaxseed reduce intestinal permeability and endotoxemia, and improve the lipid profile in perimenopausal overweight women. International journal of food sciences and nutrition, 73(6), 829–840. https://doi.org/10.1080/09637486.2022.2052820 – 11
  11. Tarpila S, Tarpila A, Grohn P et al. (2004) Efficacy of ground flaxseed on constipation in patients with irritable bowel syndrome. Curr Topics Nutraceutical Res 2, 119–125. 12

Men Bounce Back from Breakups 4 Weeks Faster Than Women

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  • Men typically take 11 weeks to recover from a break up.
  • Women take longer, 15 weeks on average.  
  • Almost 1-in-10 subscribed to dating apps the very day of the breakup.

Breaking up is so hard to do. For some, a relationship’s end means days (or even weeks) of isolation, reflection, and tears. Others dive straight back into their social circles, relying on friends, family, or even alcohol to ease the pain. But not everyone fits into these categories. 
 
There’s a different group: those who seem to carry no emotional baggage, effortlessly moving on and reentering the dating scene almost immediately, as if the breakup had never happened
 
DatingNews.com carried out a survey of 3,000 people to uncover how long it really takes people to get over a breakup and whether the healing process varies by gender. Who can pick themselves up and put themselves back together in the shortest period of time, and who mourns and grieves for the relationship that could have been for the longest? The results make for a fascinating read.
 
Firstly, let’s take the average by gender. Nationally, men take, on average, 11 weeks to recover from a breakup. This seems like a reasonable time frame, as they may rely on their social circles to stay active and distracted, which helps them move forward.
 
Women, on the other hand, took an average of 15 weeks, or almost four months. This could be because women often process emotions deeply and take more time to reflect on the relationship. They may revisit memories and experiences more thoughtfully, seeking closure in different ways as they navigate their healing process.
 
DatingNews also wanted to find out some other aspects about breakup recovery and asked those who took part in the survey a range of other questions. These included: 

Which activities helped you the most to move on after a breakup?

The top answer was spending time with friends and family, said nearly half of the survey respondents (49%). After all, family members are the ones who know you the best and can be very supportive. 
 
The second most frequent answer was focusing on work or hobbies (26%), which can be a fantastic distraction that stops you brooding too much on what happened; followed by working out (12%), which boosts endorphins; seeking therapy or counseling (4%) and finally traveling or taking a break (2%).
 
Some people went to extremes to get over a breakup, however, with 8% throwing themselves into a rebound or revenge relationship; nearly a quarter (23%) getting a drastic image makeover, such as a new haircut or tattoo. For those looking to accelerate the process of getting over someone, 50% said that deleting all traces of their ex (e.g. photos, social media, even furniture) helped make it quicker, while 32% voted for hooking up with someone new straightaway. A further eight percent subscribed to dating apps the very day of the breakup. 
 
All that said, almost one-third said they regretted how quickly they’d moved on from a breakup, perhaps realizing down the line that they hadn’t given themselves enough time to heal.
 
“It’s clear from the survey results that men and women experience breakups differently, both in emotional intensity and the time it takes to heal,” said Amber Brooks, Chief Editor of DatingNews. “While men might lean on distractions and social activities to recover, women often take a deeper, more introspective approach. Both methods have their merits, but the important takeaway is to allow yourself the time and space you need to heal properly, regardless of how long it takes.”

NEW BEAUTY LAUNCH | Mylee’s Blooming Gel

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Who doesn’t love a good nail? Whether you prefer a marble mani, flirty florals or gorgeous gradients, Mylee have you covered. Set to be THE nail trend for AW24, Watercolour nails are made blooming easy with Mylee’s BRAND NEW Blooming Gel collection.

Simply apply the gel over your chosen colour, paint your design on top, and watch your canvas bloom. Magic at your very fingertips, quite literally.

Marble Quad, £26.99, www.mylee.co.uk

Marvel with a marble mani that’s no longer impossible to DIY. Create the cult classic trend with this do-it-all kit, including Mylee’s innovative Blooming Gel (that allows gel polish colours to spread magically), moon-white Luna, peony-pink Californian Love, and man-made metal Steel My Heart. Ready, set, marble.

Marble Quad, £26.99, www.mylee.co.uk

Marvel with a marble mani that’s no longer impossible to DIY. Create the cult classic trend with this do-it-all kit, including Mylee’s innovative Blooming Gel (that allows gel polish colours to spread magically), moon-white Luna, peony-pink Californian Love, and man-made metal Steel My Heart. Ready, set, marble.

I lost my sunglasses and became a victim to ‘creepy’ smartphone surveillance

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SHADE-Y PRACTICES: I LOST MY SUNGLASSES AND BECAME A VICTIM OF ‘CREEPY’ SMARTPHONE SURVEILLANCE 

A real-life story shared with the cybersecurity company NordVPN highlights the growing concern around eavesdropping devices and how much our phones might be listening to us. 

It comes following a leak involving one of Facebook’s marketing partners, which revealed how the social media giant allegedly listens in on conversations to tailor ads.

  • A Norfolk woman has told how she was bombarded with ‘creepy’ targeted ads online after she misplaced her favourite pair of sunglasses
  • Adverts promoting the same brand of shades appeared after speaking to friends and family in person and in private messages asking if they had seen them
  • As consumers become increasingly aware of these privacy concerns, NordVPN reminds consumers of the importance of understanding and managing smartphone permissions and settings

A Norfolk woman has told how she received ‘creepy’ targeted advertisements for the sunglasses she had just misplaced – despite only telling friends and family she had lost them.

Emily Thomson, 27, misplaced her Messy Weekend sunglasses at a family barbeque this summer but didn’t realise her search would reveal a disturbing truth about smartphone privacy.

Photo: Emily Thomson in her Messy Weekend sunglasses on holiday in Barcelona

Emily 1.jpg

She said: “I know they are just sunglasses, but they were my favourite pair. So I was feeling really annoyed at myself for not being more careful with them.” 

Miss Thomson reached out to friends and family who had joined her at the beach. She talked to them in person, sent Whatsapp and Facebook messages, and made phone calls to see if anyone had spotted her lost shades. 

Most importantly, she never searched online for new sunglasses.

But within days, she noticed sunglasses advertisements for the exact brand appearing on her social media feeds.

Miss Thomson, of Norwich, said: “At first, I thought it was just a coincidence but then I realised I had never searched for these sunglasses online. I had only talked about them in person and in private messages.”

The experience led Miss Thomson to suspect that her smartphone was listening to her conversations and using that information to target her with ads. 

This practice, often referred to as “eavesdropping”, has been a subject of debate and concern among privacy advocates for years.

While tech companies have repeatedly denied using smartphone microphones to gather data for advertising purposes, many users remain sceptical. 

Miss Thomson’s experience highlights concerns about digital privacy and the extent to which our devices may be monitoring our daily lives.

She added: “It’s creepy and slightly annoying. It felt like my phone was mocking me, as if to say ‘we’ve heard you lost your sunglasses, why don’t you just buy another pair’.

“It’s like you can’t have a private conversation anymore without it being used to sell me something.”

Photo: Emily Thomson, centre, in her Messy Weekend sunglasses with friends

Emily 2.jpg

As consumers become increasingly aware of these privacy concerns, the incident serves as a reminder of the importance of understanding and managing smartphone permissions and settings. 

Marijus Briedis, Chief Technology Officer at NordVPN, comments: “In today’s digital age, protecting your online privacy is more important than ever. 

“Emily’s experience highlights the need for vigilance in managing our digital footprint.

“To safeguard your privacy, make sure to review and limit app permissions on your devices. Be particularly cautious with microphone and location access. Remember, convenience often comes at the cost of privacy.

“Regularly audit your social media privacy settings and be mindful of the information you share online. Even seemingly innocent details can be used for targeted advertising or more nefarious purposes.

“You can also encrypt your online communications and sensitive data by using a VPN service, such as NordVPN, when connecting to public Wi-Fi networks to prevent eavesdropping.

“Be wary of phishing attempts and suspicious links. Always verify the sender’s identity before clicking on links or downloading attachments, even if they appear to come from known sources.

“Use strong, unique passwords for each of your online accounts and consider employing a password manager to keep track of them securely. Never use the same password for multiple accounts.

“By implementing these strategies, you can significantly increase your online privacy and security, ensuring that your digital life remains under your control — not in the hands of advertisers or potential cybercriminals”

Is It Time To Try Magnesium Water?

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I hear about magnesium all the time. From muscle aches to better sleep, it is having it’s moment. I decided to try Magnesium Water from BetterYou. I’m now a firm fan. Not only are they refreshing and taste great, but they also make me feel healthier. From hydration, focus and energy, there is a drink for that. I will definitely be drinking these again.

Award-winning British wellbeing brand BetterYou has long been recognised as the market leader in magnesium innovation. Their latest launch BetterYou® MagnesiumWater™, is designed to refresh, hydrate, and optimise mental and physical performance and wellbeing needs through the power of magnesium. 

BetterYou magnesium drinks provide the optimal level of essential magnesium (180mg per serving) in a great-tasting recipe. The range includes:

Hydrate – A low-calorie citrus and botanical-flavoured Magnesium Water with added electrolytes to maximise magnesium absorption and rehydration. This drink can be enjoyed any time of the day.

Energy – Energising Magnesium Water with a B vitamin blend to support natural energy levels, flavoured with an uplifting blend of pomegranate and rhubarb. This drink is best enjoyed during the day to boost energy and help to optimise energy before or after a workout.

Focus – A functional magnesium drink with blueberry and mint extract, vitamin B blend and caffeine to support concentration. This drink works well for those looking to boost mental clarity and concentration throughout the day. It can also be helpful for those working long hours needing something to help refresh and support focus.

Added benefits:  Electrolyte-rich • Low calorie • Naturally low sugar • No artificial sweeteners • Zero additives

BetterYou Magnesium Water RRP:4-pack (mixed flavours) £5.9712-pack £19.99 24-pack £34.99

BetterYou Magnesium Water is available online at betteryou.com, in Holland & Barrett stores/online, on Amazon and in independent health foods store retailers nationwide. According to the NHS, the amount of magnesium you need per day is:300 mg a day for men (19 – 64 years) 270 mg a day for women (19 – 64 years)

Expert opinion “Magnesium is a naturally occurring mineral essential for various biochemical reactions, from nerve function and muscle contraction to bone development,” says Dr Naomi Newman-Beinart, PhD. “It plays a vital role in converting food into energy, repairing DNA, and ensuring the regular function of the heart and lungs. It can also help to promote sleep, boost mood, support healthy bones,  boost exercise performance, and relieve muscle tension.”

Clean Living Homeware Cashmere and Black Amber Home Fragance Collection

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Who doesn’t love a good candle? Clean Living have a stylish new range of Autumn Home Fragrances. Their Cashmere and Black Amber Home Fragrance collection both smells and looks gorgeous.

The range includes candles, room spray, incense and a reed diffuser, with prices starting at £11.99, available from www.cleanlivingint.com

Brilliant Face Masks For Self Care

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I love a face masks. People always notice when you have used one. It’s also great to take a few minutes out of the day. Nothing says self-care like a face mask. You feel the moisture locking in, you’re rewarded with instant hydration and can target specific skincare needs – dryness, acne, brightening etc, and you can just leave it on whilst getting on with other things! The post-summer, autumn/winter skin has been (if you’re lucky) exposed to UV rays, get togethers where you’ve had drinks or long nights, and really, for want of a better term our skin has taken a battering.  There’s a face mask out there for all, whether you prefer a sheet, cream or LED – we’ve rounded up some of our keepers…

RETINOL FACE MASK

Retinol Anti-Ageing Facial Sheet Mask, £6, BeautyPro.com / FacetheFuture, Boots, BeautyBay

This plant based formula uses Seaweed Kelp Complex, Organic Pine Oil and Wild Yam to help you to achieve skin that’s clear and youthful. A 15 minute Retinol treatment is a great choice for those looking to target acne or the signs of ageing due to it stimulating collagen production to help aid repair. This renewing formula will help to diminish fine lines, minimise inflammation, reduce pore size, even the skin tone and protect from free radicals.

KOMBUCHA

Kombucha Infusion Sheet Mask, £9, elementalherbology.com

Instantly brighten your complexion with this natural, plastic-free sheet mask infused with nourishing botanicals, probiotics, vitamins and enzymes to promote healthy skin and lift overall complexion for a radiant, luminous appearance. Rich in probiotics and antioxidants to plump the skin and fortify the skin barrier. 

What Causes Droopy Eyelids and How to Address Them?

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‘What causes droopy eyelids?’ is at breakout on Google Trends (up by a staggering 5,000%) and so we tapped Britain Todd, Founder of Contours Rx for her expert insights on the subject.

“Droopy eyelids, or ptosis, is a condition that affects many of us as we age, but there can also be other underlying factors that lead to this. By understanding factors that contribute to droopy eyelids we can help in managing and preventing the condition effectively” says Britain.
Causes of Droopy Eyelids
“Droopy eyelids, or ptosis, is primarily result from the natural ageing process which weakens the skin and muscles around the eyes. This weakening is largely due to a decline in collagen and elastin, essential proteins that maintain skin firmness, coupled with the deterioration of the levator palpebrae superioris muscle, responsible for lifting the eyelid. Additionally, genetic factors can predispose individuals to ptosis if it is prevalent in their family. Various medical conditions, including Horner’s syndrome, myasthenia gravis, and nerve damage, can also contribute to this condition. Furthermore, lifestyle factors such as excessive sun exposure, smoking, and inadequate sleep can accelerate the ageing of skin and muscle around the eyes, exacerbating the droopiness.”

Preventing and Addressing Droopy Eyelids
While some causes are unavoidable, there are preventive measures and exercises that can help manage and potentially delay the onset of droopy eyelids, says Britain:
“Eating a balanced diet rich in vitamins and antioxidants helps to support skin health. Always avoid smoking, excessive sun exposure, and ensure you’re getting sufficient sleep. In addition to this, regular eye exercises can help strengthen the muscles around your eyes. Here are a few exercises to consider”: Eyebrow Lift: Place your fingers just above your eyebrows and gently push down while lifting your eyebrows. Hold for a few seconds and then relax. Repeat 10 times. This exercise helps strengthen the muscles that support the eyelids. Eye Squeeze: Close your eyes tightly and then open them wide. Repeat this 10-15 times. This exercise can help improve muscle tone and reduce sagging. Blinking Exercise: Blink rapidly for 30 seconds, then close your eyes and relax for 30 seconds. This exercise can help keep the eyelid muscles active and engaged. Eye Rolling: Look up and roll your eyes in a circular motion. Repeat this in both clockwise and counterclockwise directions. This exercise can help with muscle flexibility and strength.”For those seeking a non-surgical approach to address drooping eyelids like myself, I developed Lids by Design as an innovative solution to offer both aesthetic and practical benefits without the need for surgery.”

Contours Rx Lids by Design: A Quick-Fix Solution“I designed Contours Rx Lids by Design to offer a quick and effective non-surgical alternative to blepharoplasty, delivering an immediate lift and definition for a youthful look that lasts all day. With 24-hour wear, these eyelid strips are ideal for both daily use and special occasions.Crafted from high-quality organic and medical-grade materials, dermatologist-tested, hypoallergenic, and latex-free, I wanted to ensure Lids by Design is suitable for even the most sensitive skin. Their ease of application makes them a straightforward solution for enhancing appearance without the complexities of surgery” says Britain.