The health benefits
of Vitamin D
When you travel, whether for business or pleasure, the trip can all too often be dampened by jet lag for the first few days. It can leave you feeling run down and lacking energy, and might make you unable to make the most out of your time away. We want to share our tips for how to combat jet lag before, during and after your flight, so that you can concentrate on enjoying your trip.
What is jet lag and what causes it?
Jet lag is a temporary condition that occurs when your sleep pattern is disrupted, usually by flying across multiple time zones.
Our bodies have an internal clock called the circadian rhythm, which tells us when to go to sleep based on the hours of light and darkness where we live. When you go on holiday somewhere far away, your body is not used to the new routine and can struggle to function at its best.
It usually takes around a day to recover for each time zone crossed, and is usually worse when travelling West to East, when you ‘lose’ hours. The good news is that jet lag is only temporary, and the symptoms can be lessened by taking precautions.
Jet lag symptoms
The main symptom of jet lag is fatigue due to your sleep schedule being changed. This can lead to a loss in concentration, a dip in mood and mild insomnia.
Another symptom of jet lag is gastrointestinal problems such as bloating, indigestion and diarrhoea, as your body won’t be used to your new meal times.
How to avoid jet lag
Unfortunately, at the moment jet lag can’t be prevented completely, but you can make it easier to handle by doing the following.
Before your flight
✅ Get plenty of rest in the days before.
✅ Try to gradually alter your waking hours to match those of your destination. For example, if you’re flying to somewhere five hours behind, go to bed a bit earlier each night and wake up a bit earlier each morning.
✅ If it’s a really long flight, consider splitting the trip up when booking, Could you spend a couple of nights somewhere halfway to your destination?
❌ Try to limit the amount of alcohol and caffeine you consume, and avoid eating huge meals and spending a lot of time looking at screens.
During your flight
✅ Drink plenty of water – we recommend a litre every few hours.
✅ Try to get some sleep if it’s night time where you’re headed.
✅ Make sure to stretch and move around at regular intervals.
❓ Some people like taking melatonin supplements to help regulate their circadian rhythms, but there’s not sufficient scientific evidence to say they work. Ask your doctor before taking them.
❌ However tempting, try to avoid overindulging on the in-flight beverages – a hangover will only make jet lag worse.
At your destination
✅ Adjust to the new time zone as soon as possible.
✅ Set your alarm to avoid oversleeping in the morning.
✅ Take a hot bath before you go to bed to relax your body and mind and encourage sleepiness.
❌ Don’t sleep during the day – go for a walk instead. The natural light will help your body to adapt more quickly.
For those who need a little extra help with their symptoms take a look at our Jet Lag Reset IV drip.
Biotin is an essential vitamin that’s sometimes referred to as Vitamin H. A water-soluble B vitamin (vitamin B7) biotin is found naturally in various foods. It is an essential component of enzymes involved in metabolizing fats and carbohydrates, influencing cell growth, and affecting amino acids involved in protein synthesis. For this reason, Vitamin H is used as a supplement for brittle nails and hair loss.
Biotin and other antioxidants can also help you detox and renew for better immunity and glowing skin.
We also need biotin for:
- Processing nutrients from our food
- Energy release
- Healthy hair, skin and mucous membranes
- Normal nervous system and mental health
- It helps regulate signals sent between the cells in our body
Biotin is a vital vitamin that we can get through a varied, balanced diet and healthy lifestyle, but it can be produced naturally in your bowel.
Your body only needs small amounts to support normal function, so most people get the biotin they need from eating a healthy diet. There is some evidence that getting more biotin can help regulate your blood sugar, promote healthy hair, skin, and nails, and help pregnant people have healthier babies.
How much biotin should we be getting daily?
It’s recommended that adolescents and adults should be getting between 30 and 100 micrograms (mcg) per day.
Because it’s water-soluble, extra biotin will pass through your body when you urinate. Biotin supplements can, in some cases, cause side effects like nausea and digestive issues, but there are no known toxicity symptoms associated with too much biotin.
Although biotin deficiency is rare, the following symptoms can indicate low levels of the vitamin:
- Thinning hair
- Red, scaly rash around eyes, nose and mouth
- Conjunctivitis
- Brittle nails
- Skin infections and rashes
- Dry skin and eyes
- Depression
If you’re experiencing these symptoms, always speak to your GP to rule out biotin deficiency as well as other health conditions.
Who is at higher risk of biotin deficiency?
The National Institute of Health states the following groups may be at higher risk of developing a biotin deficiency:
- Individuals living with alcoholism – long term daily consumption of alcohol reduces the absorption of biotin, leaving people vulnerable to low levels.
- Smokers – who often have low biotin levels.
- Pregnant and breastfeeding women – despite normal biotin consumption, pregnant and breastfeeding women tend to have lower biotin levels.
- Those living with chronic health conditions – chronic (long term) health conditions can often limit a person’s ability to absorb vitamins and minerals properly, meaning that they’re not always getting enough of what they need despite their diet.
What are the natural sources of biotin?
- Egg yolk
- Organ meats (liver, kidney)
- Nuts, like almonds, peanuts, pecans, and walnuts
- Nut and seeds
- Soybeans and other legumes
- Whole grains and cereals
- Cauliflower
- Bananas
- Mushrooms
- Spinach
It’s always advisable to be seen by a doctor who can determine the risk of deficiency and diagnosis and suggest treatment or course of action that’s best for you.
Sources:
https://lloydspharmacy.com/blogs/vitamins-and-supplement-advice/benefits-of-biotin
https://www.verywellhealth.com/biotin-for-hair-growth-89236
https://www.healthline.com/health/the-benefits-of-biotin
4. Reschedule your coffee and tea times
Tannins, found in tea and coffee, interfere with iron absorption, so if you’re trying to build your body’s iron stores, drink tea and coffee at least a few hours before [or after] your meal.
If you have trouble getting enough iron from food sources, you may need an iron supplement. If you suspect you suffer from low iron levels, we can perform any of several tests to determine your iron levels.
The combination of ingredients included in this drip is only a suggestion of what you could have. We have a vast library of over 100 amino acids, vitamins, electrolytes, analgesic drugs, painkilling drugs and anti-sickness drugs to protect, promote and restore your health. Every drip we do is bespoke and prescribed by a doctor after a full medical consultation in which your medical history, allergies and requirements are reviewed.
Take a look at our full range of bespoke IV Drips HERE.
About us
As one of London’s leading IV Drip clinics, Effect Doctors offer a unique range of intravenous drips, all of which are administered by our trained doctors and nurses. We were founded by NHS doctors, and we are CQC registered. You can find out more about our staff on our Meet the Team page.
Our state of the art clinic is in Chelsea, but if you are located in London and would prefer to have your treatment in the comfort of your own home or office, a member of our team will come to you for a private session for an additional fee.
If you’d like to know more about booking an IV drip at home, don’t hesitate to contact our team.
Reduce the risk of some cancers
“A dose of sunshine exposure could cut the risk of cancer by a fifth,” reports The Daily Telegraph. Vitamin D helps control cell growth, immune function, and inflammation. It performs these functions by regulating genes for cell differentiation, division, and death. Though more research needs to take place. some evidence that vitamin D may have cancer fighting powers. The cancers for which the most human data are available are colorectal, breast, prostate, and pancreatic cancer.
Increase fertility and support a healthy pregnancy
According to a recent study, consuming a vitamin filled diet is beneficial, but a regular intake of vitamin D is extremely important. Although the data for vitamin D and fertility is not conclusive, several studies have found that vitamin D blood levels of 30 ng/mL or higher are associated with higher pregnancy rates.
A 2019 review suggests that pregnant women who are deficient in vitamin D may have a greater risk of developing preeclampsia and giving birth preterm.
Support the immune system
Vitamin C is often credited with supporting the immune system, but vitamin D also plays an important role. Your immune system is there to help you combat infectious bacteria and it is important to maintain your immune system to avoid viral infections.
One of the main functions of vitamin D is to help activate T cells, aka the “killer cells” in the body. T cells actually detect and destroy foreign pathogens — like viruses.
Vitamin D deficiency has also been associated with a higher susceptibility to infections like flu.
Improves muscle function
A new study suggests that vitamin D may also improve muscle strength. A study led by the University of Birmingham in the United Kingdom has found that increased levels of vitamin D may be vital for the performance of muscle tissues. This vitamin is essential for the bones to properly absorb calcium and to reduce the formation of body fat.
We’ve seen some of the benefits of vitamin D, but it’s also important to be aware that too much vitamin D can affect your health. Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). This can weaken the bones and damage the kidneys and the heart.
As we enter autumn and the days start to get shorter and the weather turns now is a good time to have your vitamin D levels checked by a simple blood test.
