One may passionately agree that supplements are a backup plan, if the 3 main meals consumed are not prepared with the most nutritional ingredients. Such as the usual culprits; fresh fruit, vegetables, meat and fish (or just fish if you are pescatarian). Some of us may even accept that elevating certain minerals, vitamins may aid in treating signs of deficiency, which they may be responsible for.

However, supplementation is not always the quick cure to unwanted symptoms.

In terms of vitamin D3 (calciferol), the short answer is: YES. That is if the body’s own production of vitamin D3 (in the skin) and thus body stores are lacking (not enough). We make our own vitamin D3, mainly in the skin via presence of UVB rays given to us by the sun. In the UK, 40% are deficient in D3. Especially in winter, where the UVB rays are lacking and the body relies on its stores. It is known that there is 57% (~ 3/5) greater risk of death from all causes for individuals with a lack of D3. So yes, D3 is crucial to one’s health.

Who Is Likely To Be  Deficient In Vitamin D3?

It is more beneficial to supplement D3 if you are:

• Experiencing bacterial and/or viral infections (COVID-19, Common Cold, E.coli/Staphlococcus aureus related infections): Weakening immune system
• Pregnant (lactating).
• Elderly
• Display D3 Deficiency related symptoms.
• Those lacking consumption of oily fish: Vegetarians, Vegans and those that don’t enjoy eating fish.

What Are The Signs Of D3 Deficiency?

Fatigue:

Vitamin D3 is produced to give energy, thus lack of D3 results in fatigue.

Optimal skeletal muscle functioning is significantly reduced, due to the low levels of vitamin D and its receptors.

Aching Bones:

Lacking in D3 may soften one’s bones, and soft tissue are not replaced; leading to Osteomalacia.

Osteomalacia:

Soft bone tissue is not replaced and this condition occurs after epiphysis closure.

Painful muscles

This is due to fatigue and reduced muscle function.

Mood:

Feeling depressed is a usual sign of D3 deficiency in which there are reduced levels of mono-amines produced. Such as the happy chemical serotonin and feel good dopamine. Vitamin D3 aids in production of these chemicals.

What Are The Daily Supplement Requirements?

Vitamin D3 supplements: Beneficial as a whole, but if your symptoms persist after consumption then hospital / GP advice is recommended for your safety. 4000 IU/day of D3 is highly advised for the average person!

IT IS HIGHLY ADVISED TO CONSUME 4000 IU/day of D3 SUPPLEMENTS FOR ADULTS, 1-2000IU FOR CHILDREN

The reasons why the better supplements include a slight elevated quantity of vitamin D3, is that a portion quantity of D3 is removed from your body via urination.

10 µg is enough for most of us. However for some with a slightly worse sign(s) of D3 deficiency, it may be better to take 4000 IU amount per day of supplements.

Consuming More Than 4000 IU/day of D3 Is Safe For Who?

If you weigh more than average, and/or take pre-consumption of medications (nicotine, Anti-epilepsy). Ergo, greater Vitamin D3 consumption (+5000IU) is much more advised for these individuals only.

As for general reasoning: it is highly safe to consume more than 5000IU of Vitamin D3.

UPDATE: Latest journal on vitamin D3 and COVID-19. In summary, Lewis states that D3 is beneficial! Recommended dose of 4-5,000 IU for adults, 1-2,000 IU for children!

Key Sources For Vitamin D3 Toxicity: It is highly safe to consume greater amounts of D3 (+5000IU)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798924/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5980613/

Medical Caution:

Too much of a good thing can be detrimental to one’s health status. So consume the daily requirements via supplementation and if symptoms persist, then seek medical advice from your local GP. If other treatments are required for you if your D3 levels are healthy, only GP/ local hospital will treat this for you.

The information provided within this post is accurate with credible and reputable sources. However, if the signs of deficiency are highly severe, then take further expert advice from your local hospital, GP. Stay Safe!

Other Functions Of Beneficial D3 To Combat Risks Of D3 Deficiency:

Calcium and phosphate ions are highly absorbed by the intestines. Additionally, bone mineralisation mediated by Osteoblasts within the bone structure require vitamin D3. This identifies the importance of bone health given to us by vitamin D3.

If there are issues in the process which occurs after epiphsis closure, this adult condition is known as Osteomalacia. If the disrupted process occurs before epiphysis closure, thus in children, the condition is what we know as Rickets. Thus, vitamin D3 is highly regarded as a vitamin to promote one’s health, especially in terms of Osteopathy.

Other risks to Those With Vitamin D3 Deficiency include:

Greater risk of autoimmune diseases, renal osteodystrophy (bone disease affects kidneys Ca2+ and PO4- maintenance) and elevated susceptibility to viral infections.

Such as the common cold, flu and COVID-19

Too much of a good thing can be detrimental to one’s health status.

Too much vitamin D can lead to over build up of calcium, leading to vomiting and problems with the kidneys. Why?

Kidney Issues Reasoning: Inactive cholecalciferol (D3) is absorbed in the skin and travels to the liver as calcifediol (also known as calcidiol). This calcifediol is converted to active calcitriol within the kidneys. This process aids in calcium absorption. Disrupted process, thus patients with greater D3 show signs leading to kidney and liver failure.

The Metabolic Pathway Of Vitamin D (Calciferol)

Via UVB rays presence, 7–dehyrocholesterol (skin producing vitamin D) is stored as vitamin D3. D3 is hydroxylated in the liver by the aid of 25a-hydroxylase to calcidiol (25-hydroxycholecalceferol). 1a-hydroxylase transports calcidiol to the kidneys to produce 1,25-Dihydroxycholecalciferol.

2021 Update: FAQ’s On Vitamin D- via Forums and Direct Messages

Conclusion:

Vitamin D3 is beneficial to supplement. It is more effective for children, pregnant, elderly and adults with signs of deficiency. With the latter, as soon as the signs are improving, then it is highly advised to stop popping the vitamin D supplements (links below). However, too much of a good thing can in fact do more harm than good. So stay within the requirements, if the issue persists (which in most cases it does not) then visit your local GP or hospital. Also, it is safe to take +5000IU of D3 supplements. So Not to worry!

Don’t forget to comment below and share this blog (below icons if on mobile or on the side if on the laptop) to friends and family, it will be greatly appreciated by me and your loved ones. Stay D3 Balanced!

ADDITIONAL SOURCES and Recommended Products:

VITAMIN D3 SUPPLEMENTS:

Vitamin D3 4000IU 1 whole year supply: For only £7

My choice: Premium and vegetarian UK manufactured and over a year of supply: £7

COVID-19 and Vitamin D3:

BMJ 2020; 371 doi: https://doi.org/10.1136/bmj.m3872 (Published 05 October 2020)

Vitamin D3 Metabolic Pathway:

Bikle D. D. (2014). Vitamin D metabolism, mechanism of action, and clinical applications. Chemistry & biology, 21(3), 319–329. https://doi.org/10.1016/j.chembiol.2013.12.016

40% UK are deficient:

https://www.bjfm.co.uk/prevention-of-vitamin-d-deficiency

Latest 2021 data reveals IBS symptoms and diagnosis is much more common during and post Covid-19 lockdown , mainly due to stress. What is IBS and why does latest data reveal such rise? In this short digestible post, you will understand:

What is IBS?

Irritable Bowel Syndrome is a complication that gives a lot of discomfort to a patient’s abdomen. Ergo, it is defined as a common disorder characterised by chronic abdominal pain specifically associated with a change in frequency or form of bowel habit [2].

A healthy, thus normal body’s waste components after digestion (mouth to small intestine) are deposited as stool in the large intestine region.

However, the stools in the large intestine of IBS patients’ cause pain, discomfort and irritation of the surrounding large intestinal tissues (mucosa, submucosa, musular layer, serosa), refer to Fig.1. This can cause a repeating cycle of diarrhea (severe IBSD), constipation (severe IBSC), both (IBSCD/ IBSMixed/IBSUnclassified) over a time period.

 Thus, the Rome criteria divides IBS into these 4 subtypes in terms of the patient’s most prominent bowel habit.

In clinical practice, IBS is one of the most common functional gastrointestinal disorders (FGIDs) [1]. Although IBS in general is more common among women, IBS-D is more common among men [2]. This counts to ~40% of all IBS patients [2].

What causes IBS?

Though there is no answer yet to why this chronic discomfort occurs, but what is known is this:

There is a communication error between the brain and large Intestine via nerve signals that allow for the regulation of peristalsis. IBS patients have a defect in signalling from the brain to the large intestine (brain-gut axis [2]), resulting in abnormal peristalsis.

Peristalsis: movement of muscle contraction that is always present from the stomach to the large intestine, to regulate digestion.

If there is a slow communication to the large intestine via delayed brain nerves signals: constipation as peristalsis is halted.

If there is a hyperactive communication to the large intestine via hyperactive brain nerves signals: diarrhea as peristalsis has increased much more than required.

Other Factors That Lead To IBS?

One’s personality– stress is a prominent trait that is associated in terms of the disrupted brain-gut axis communiciation.

Genetic traits– family history of colorectal carcinoma [2]

Dehydration and lack of fibre rich, gut pleasing foods in your diet: Simply drinking more water than usual and consumption of high fibre is required for gut pain relief.

Symptoms?

Irritation: The stools causing irritation in the large intestine commonly cause discomfort, abdomen pain, cramps.

Diarrhea and constipation: Patients describe pain and discomfort either due to diarrhea, constipation or both. Additionally, patients are more likely to experience a cycle of diarrhea and constipation. This occurs over a period of time, usually 6 days.

IBS is a syndrome that prioritises symptomology based on diagnosis using the Rome criteria [1]. This is mainly to biomarker absence. Ergo, this heterogeneity is much more complicated to treat.

Diagnosis:

Controlled Tests are normal yet the patient is experiencig symptoms of IBS:

A patient is classed as IBS if all other contolled tests via The Exclusion Principle are conducted and conclude as normal, yet still experience discomfort and irritation. This is done to exclude any other possible underlying issues relating to the colon and gastrial intestine.

Tests that show normal healthy results in IBS and normal patients: 

USG profile, normal stool profile, normal colonoscopy, normal blood tests.#

What to know: IBS differential diagnosis is not specific. Other medical conditions such as  inflammatory bowel disease (IBD), bile acid diarrhea, celiac disease and lactose intolerance are interlinked.

No blood is seen in the stool samples:

If there is blood, then IBD (structurally defective small intestine , gastrintestinal tract) may be the diagnosis. For those patients; ferritin, total blood count, vitamin B testing, C-reactive protein inflammatory marker testing is taken into account to confidently distinguish between IBD and iron deficiency anaemia [2].

To Summarise: So, if tests done are normal and the patient consumes a lot of water and has tried taking foods that are great for digestion and constipation (senna and fibre rich foods): IBS classified.

Medical Caution:

The information provided within this post is accurate with credible and reputable sources. However, if the signs of IBS are highly severe, then take further expert advice from your local hospital, GP. Make sure to take all tests mentioned above. Stay Safe!

Treatment

Currently, there is no cure. Treatments are only to manage the irritation. However, first in-line treatment [1] is to adapt a lifestyle change and to tweak your diet:

Changing your lifestyle and consuming the special natural foods that boost your immune system and gut microbiome (click here to know what Dr Michael Mosley recommends) can reset your gut health , leaving you feeling relieved and less stressed.

You will be surprised by how many patients diagnosed with many medical complications have reduced their symptoms and their effects. How? By resetting their natural microflora.

Consuming probiotics (yakult) and resetting your gut microbiome should treat bowel irritation and pain in the gut. Thus, relieving refractory IBS symptoms.

Alternative treatments:

Hypnotherapy, psychotherapy, phytomedicines and acupuncture are also alternative treatments. However, not enough tests and biomedical research are carried out to determine the alternative treatments as effective [1].

Resetting the gut microbiome is key to this incurable disease, in my biomedical view.

Pharmaceutical

There are many pharmaceutical options to treat IBS symptoms, such as: bulk forming (ispaghula) and laxatives for constipation, opioid receptor agonists (loperamide) for diarrhea, anti-spasmodics to treat abdominal pain.

However, pills are expensive and come with unwanted side effects [2]. Ergo, through the lenses of many experienced health professionals (eg. Dr Michael Mosley, David Perlmutter), resetting the gut microbiome via natural remedies and changing lifestyle will treat unwanted IBS symptoms.

What if Changing lifestyle does not improve my bowel irritation, abdomen and stomach pain?

Understand the most prominent symptom and bowel habit [1], then focus to treat that symptom only.  

Bacterial infection: There may be a bacterial infection in the gut, so visiting the GP to receive antibiotics will ensure that staphylococcus A., Campylobacter, E.coli imbalance and many more pesky unwanted microbes are not the main source of the symptoms experienced.

Main treatment?

Stress Free: A calm body and mind, a calm gut health as it is your brain that controls digestion! Busting stress from your life is crucial.

In fact, reducing stress should be everyone’s primary priority.

Meditate, read, pray to God, yoga. Anything that can destress your body is crucial to reducing IBS associated pain. I pray 5 times a day, read and reflect on the Quran teachings.

To Treat Diarrhea and Constipation: Laxatives, prokinetics and antidiarrheals. Green tea , ginger and senna are natural remedies to treat the symptoms of constipation. Chamomile tea is best to treat diarrhea.

Regular exercise:

A 5 minute walk is more than sufficient. If you an active person, go for a jog at your park instead. If Dumbbells is more to your taste, then HIIT 15 is the way to go!

Wear looser clothing: reduces body stress

Avoiding certain foods: coffee, fruit juices and reduce the spices in your food.

Avoid gluten foods: Bread is the best tasting food to stay away from and generally follow the gluten-free low-FODMAP diet, which significantly reduces bloating, pain and irritation to your bowels [1]. No croissants, baguettes, sourdough, pastry…

Eat certain foods: gut microbiome and micrflux containing probiotics

Management By Healthcare Providers

It has been predicted via data analysis from a population based study [9]:

“Health care seeking was independently associated with severity and duration of the pain rather than psychological factors.”

source: click here

Patients that seek aid of their local GP’s resulting in hospital referrals, predominantly do not want to focus on psychological factors. Such as stress and such mental disorders. Treatment is to reduce symptoms and their severity.

Since 2016, this system of IBS management 6 months prior diagnosis has been optimised to utilise a team–effective algorithm for clinical practice [12]. Focussing not only on symptomology, but also the psychological factors associated with IBS [12].

Image below elegantly displays this new European System [13]:

Case studies on current situation and IBS

An important research study [3] was conducted to identify if stress was directly related to worsening symptoms of IBS. The late 2020 study did approve this hypothesis statistically for the specific geographical location. Read on.

Data was collected electronically as a questionnaire from the Saudi Arabian participants of 1255 IBS patients [3] and gathered via descriptive cross-sectional approach.

 What is interesting, is that the stress caused by the pandemic specifically elevated chronic morbidities and associated symptoms of the IBS patients’ that stated worsening IBS. This accounts to 63.4% of 1255. That is nearly 2/3rds of the total patients that are stressed, COVID-19 pandemic as the culprit.

Additionally, 56.6% of those stressed explicitly stated that they experienced severe elevation of the symptoms. In other words; diarrhea, constipation, pain levels increased more than they can normally cope. Furthermore, with P = .039 and .001 respectively, more than 3/4 (75.5%) of all 1255 patients statistically approve impaired completion of their daily tasks.

Ergo, reducing stress most certainly will reduce chronic abdomen pain and all associated IBS symptoms [3].

Though this is evident, external factors such as geographical climate, diet and lifestyle specific to Saudi Arabia, must be taken into consideration. So I researched the scientific database even further!

Thus, an anonymised study collected data from 2704 individuals from 33 countries [4]. Published in the journal of gastroenterology and hepatology, this study looked not only on the IBS symptoms, but also the impact that the pandemic showcased to all individuals (IBS and non-IBS participants).

The researchers concluded that “self-reported IBS respondents had worse well-being and compliance to social distancing measures than non-IBS respondents.”

Understanding and maintaining personal hygiene, psychological impact of COVID-19 and attitude towards social distancing were evaluated statistically for all individuals.

We should all praise the researchers, as not only did they focus on IBS symptoms and association with the pandemic, but also shifted the focal lense to well-being and compliance differences between the 33 countries involved. This will give a better understanding of IBS patients overall.

305 (11.3%) of 2704 participants [4] were self-reported IBS and were analysed as being significantly worse in terms of emotional, social, and psychological well-being compared with non-IBS respondents.  28.2% IBS vs 35.3% non-IBS, with P = 0.029. 11.8% of the 305 self-reported IBS individuals experienced worsening IBS symptoms. 61.6% of 305 reported no change in symptoms. It is this group that were willing to practise social distancing indefinitely. 74.9% vs 51.4%, P = 0.016.

Thus, through multivariate analysis, this data indicates that if social distancing is followed in 3 weeks> chunks, there is an association of greater odds of improving IBS symptoms .

As Quek et al [4] stated: the follow up and future research should also focus on other factors such as occupational stress (not only pandemic stress) and dietary changes that were adapted during the COVID-19 pandemic.

Yes, but what about the vaccine? So I summarised the UK vaccine strategy below!

Now, vaccines are available in the UK. Not everyone is vaccinated mainly due to stock availability [5]. With this in mind, equitable access to COVID-19 vaccination programmes should be endorsed for patients with IBS symptoms and IBD patients.

In other words, there should be a greater emphasis on vaccinating IBD patients within the NHS preventative scheme.

This article [5] implies that NHS policy makers need to design and develop future COVID-19 vaccination programmes which includes high risk IBD patients.

Ergo, design with the knowledge of gastrointestinal health in mind.

Dietary Changes?

It is known that upper and lower respiratory diseases , such as [6] severe acute respiratory syndrome coronavirus 2 (SARS‐CoV‐2) virus for the latter, can affect the digestive system and present with gastrointestinal (GI) symptoms. Patients with COVID–19,  SARS‐CoV‐2 virus can disrupt the mucosa of the normal intestine.

This can potentially and has resulted in many patients with GI symptoms and a compromise in nutrient absorption [6]. Specifically designed Oral diet is the recommended treatment for these patients. However, many patients lose their appetite. Therefore, this diet alone is not enough. Enteral nutrition is the preferred route to promote gut integrity and immune function [6].

This explicit evidence is sufficient enough for those in the upper part of the NHS hierarchy to acknowledge patients with gastrointestinal symptoms. Symptoms in relation to associated syndromes and diseases. IBS is one of them!

Yes, many countermeasures are used to relieve side effects of ICU COVID-19 patients that display a significant barrier in GI intolerance. However, the threshold for the allowed use of parenteral nutritional should be lower [6] than the current level.

To recap on the virus understanding:

 SARS‐CoV‐2, is an enveloped RNA betacoronavirus that attaches to the angiotensin‐converting enzyme 2 (ACE2) receptor. Thus, the virus is allowed to enter the target cell and as a result, facilitate replication and cause death amongst the lower respiratory lining.

However, ACE2 receptors are abundantly available throughout the digestive system. The significant number of these receptors are located within the enterocytes, lining of the ileum and colon. That is the same locus in which IBS symptoms, pain and large intestine discomfort of the tissues are experienced. SARS-CoV-2 uses ACE2 and the serine protease TMPRSS2 for S protein priming. ACE2 and the protease are expressed in the lungs and small intestinal epithelia.

Yet, no study on IBS [7]!

Yet, D’Amico and his researchers [8] have focussed on diarrhea and COVID-19. They found that management of viral infections, healthcare systems are utilising the knowledge of biomedical science, in relation to patients’ gut microbiome. [8] Probiotics have been proposed for patients with COVID‐19, according to these researchers.

Though the focus is to treat diarrhea, it is a great sign for the medical sector and opens doors to new therapeutic opportunities.

Such targets in which medications (antibiotics and antivirals) and certain treatments (probiotics, dietry, yakult, fermented food items) are prescribed to improve the gut microbiota of patients with diarrhea and COVID-19. This will aid our future understanding of IBS in relation to its treatment. Regardless of any virus pandemic!

IBS Shopping List:

£11.99 Low Formal Diet For Beginners 7-day plan

£4.99 Cheapest on Kindle/ebook: The Low-FODMAP Recipe Book: Relieve Symptoms of IBS, Crohn’s Disease & Other Gut Disorders in 4–6 Weeks

£11.70 Paperback format of: The Low-FODMAP Recipe Book: Relieve Symptoms of IBS, Crohn’s Disease & Other Gut Disorders in 4–6 Weeks

£6.27 The Clever Guts Diet by Dr Michael Mosley

£11.60 Yakult 15 x 65ml

£2.69 Clipper Fair Trade Green Tea

£20 for 6 pack, 480 Clipper fairtrade Green Tea

Be sure to check out below for my other posts and all the links to the products I use recommended within this post.

Don’t forget to comment below and share this blog (below icons if on mobile or on the side if on the laptop) to friends and family, it will be greatly appreciated by me and your loved ones. Stay Safe!

ADDITIONAL SOURCES and Recommened Products:

[1] Masuy, I., Pannemans, J., & Tack, J. (2020). Irritable bowel syndrome: diagnosis and management. Minerva gastroenterologica e dietologica, 66(2), 136–150. https://doi.org/10.23736/S1121-421X.19.02640-0

[2] CMAJ. 2020 Mar 16; 192(11): E275–E282. doi: 10.1503/cmaj.190716  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7083544/ 

[3] Medicine (Baltimore). 2020 Dec 18; 99(51): e23711. Published online 2020 Dec 18. doi: 10.1097/MD.0000000000023711  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7748344/ 

[4] Quek, Sabrina Xin Zi et al. “Impact of the coronavirus disease 2019 pandemic on irritable bowel syndrome.” Journal of gastroenterology and hepatology, 10.1111/jgh.15466. 21 Feb. 2021, doi:10.1111/jgh.15466  https://pubmed.ncbi.nlm.nih.gov/33615534/ 

[5] Lancet Gastroenterol Hepatol. 2020 Nov; 5(11): 965–966. Published online 2020 Sep 21. doi: 10.1016/S2468-1253(20)30295-8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7505629/ 

[6] Nutr Clin Pract. 2020 Jul 15 : 10.1002/ncp.10554. doi: 10.1002/ncp.10554 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7405319/ 

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7405319/#ncp10554-bib-0004 

[8] D’Amico F, Baumgart DC, Danese S, Peyrin‐Biroulet L. Diarrhea during COVID‐19 infection: pathogenesis, epidemiology, prevention and management. Clin Gastroenterol Hepatol. 2020;18(8):1663‐1672. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7141637/?report=reader 

[9] Talley NJ, Boyce PM, Jones M. Predictors of health care seeking for irritable bowel syndrome: a population based study. Gut 1997;41:394–8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1891476/?report=reader 

[10] De Palma G, Collins SM, Bercik P. The microbiota-gut-brain axis in functional gastrointestinal disorders. Gut Microbes 2014;5:419–29. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153782/?report=reader 

[11] Marshall JK, Thabane M, Garg AX, et al. Walkerton Health Study Investigators. Incidence and epidemiology of irritable bowel syndrome after a large waterborne outbreak of bacterial dysentery. Gastroenterology 2006;131:445–50, quiz 660 https://www.ncbi.nlm.nih.gov/pubmed/16890598 

[12]  IBS Management figure with symptoms 6 months prior diagnosis: Moayyedi P, Mearin F, Azpiroz F, et al. Irritable bowel syndrome diagnosis and management: a simplified algorithm for clinical practice. United European Gastroenterol J 2017;5:773–88. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5625880/?report=reader 

[13] Figure for Management: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7083544/figure/f3-192e275/?report=objectonly 

There is always a sense of achievement, satisfaction when I read the last page of a book. Even a stimulating article. To read is to gain as much knowledge, insight from those that have achieved greatness or have learnt from their life changing mistakes.
However, it can sometimes feel as though you have wasted your time, effort and brain power to process a chunky length book that is somewhat waste of brain space.

This is not the case for 12 Rules For Life by Jordan Peterson. It is a must read. From this short post: I will share with you what I got out of this book and where I apply the 12 rules in my life. As you may know, Jordan Peterson is releasing his new sequel “Beyond Order” [coming March 2^nd 2021-click for more] giving us readers 12 more rules that are easily applied to our living. As we are eagerly patient, here is my short recap of his first major selling book “12 Rules For Life” interpreted though my scientific lens. Enjoy!

The 12 rules interpreted my way:

1. Good Posture

This rule is not only psychologically positive to give a boost of confidence, but also healthy for your spine. We are in a world currently where we spend most of our time typing away at the computer, on our phones refreshing our social media feeds. I understand. We have worsening posture. Standing up straight, rolling back your shoulders is defined as good posture. From experience, good posture feels uncomfortable, unnatural to sit up so straight as though as I am imitating Beethoven playing his next symphony piece. Digging the tinternet, I found this posture corrector (click here) and I personally wear it for 1 hour every day. Most certainly, it works.

 Not only that, I see the benefit of correct postural alignment, I am slowly perceiving life in a new angle. Slowly is emphasised here as the corrector has to be worn every day in order for the joints, muscles, ligaments to properly align in the correct manner. I feel much more energised and can power through 2 pomodoros (how I complete work) at once without the 5 minute break in between.

If your spine needs pain relief as well as improving posture, I recommend this product (click here) or image below.

2. Be a Carer To Yourself

Peterson explains that your body, your health should be your main priority to maintain. The way you look after your elderly relatives, your friends and even your pets is fantastic as it should be. But, do not forget to take care of yourself! Go for a short walk around your neighbourhood, consume high protein and less carbohydrate rich foods. Pamper yourself, enjoy a relaxing massage!

Check out my post (snippet below) on 16/8 intermittent fasting and diet for a natural, healthy way for weight loss without losing energy and to avoid calling the gym your second home!

Does 16/8 intermittent fasting help fight viruses (COVID-19) or the common cold?

3. Surround Yourself With Those That Want The Best For You

This is crucial. Never be in close proximity with those that give you a bad vibe. Family members, friends, the neighbour possibly, should all be positive towards you. Well at least not those trying to drag you down. Not name calling, but there was someone that was in my close proximity. No negativity at the start. However, I felt and saw glimpses of negativity towards me. So, I removed that person from my life. How? Told the individual what I saw and felt, and to never come closer within my proximity. Jealousy is a bad trait, don’t you think!

BONUS:

Not in this book, but one which I read during my later teen years was: An Astronaut’s Guide to Life on Earth by Chris Hadfield.

“Aim to be a zero...” My favourite quote from this book below has influenced my life. Never up one towards anyone, never bring anyone down or give off a negative vibe. Be neutral, respectful and honest..

4. Improve Yourself Today A Little Better Than Yesterday

In my view, we should learn lessons from those that have accomplished certain barriers in their life. Learn from their mistakes, not read them. This was not mentioned in Peterson’s book however.

 He simply explains that one should compare themselves with themselves , not with others today. So, do not compare yourself in terms of attitude and achievements with others. Be the best person you can be today. I somewhat agree. Yes, achieve the best you can. Fully commit to your targeted goals, but do it to be a better you. Not what your business mentor states, or your role models in life.

Personally, learn from others and how they achieved such parameters, but link it to your lifestyle and your aims in life. This is done by reading books about them. Do not dwell on achieving a goal a certain way.

Life is a journey, it will take you there but in different routes. You may not need to reach your destination, it may be more suited for you to stay at a different location.

But that is what you prefer, not what someone else wants. Let it be that way!

https://www.instagram.com/p/BYHV6QTnlYD/

5. Allow Your Children To Do Things That Won’t Make You Dislike Them

Personally, this is one for the future. However, reflecting on Peterson’s rule; my parents most certainly followed this. I will surely follow my parents footsteps in the way to bring up my child. They allowed me to do anything I want as long it meets their criteria that will not make them hate me. Prayer, Taekwondo classes, football (well father is pretty crazy about football), playing stratocaster blues and studying within the medical sector.

I remember wanting a sink in my bedroom so I could complete science experiments. Sadly that did not happen, but I did burn a small section of my carpet with salts and magnesium. Be loving and strict (not too much) at the same time to your children, so they do not go astray. They are naive after all. They want to attend an extracurriculum activity, let them as long it benefits them and yourself in the future. They will find their talent and passion! If they do not follow your criteria (not asking prior attendance), then a quick slap won’t do any harm. It will teach them a lesson.

Peterson explains this situation as though the child is playing with a wall socket. For protection of the child, a slap is most certainly required, not just to raise your voice. But they are your children, or will be, so it is up to you. Each to their own, I guess.

6. “Set Your House In Perfect Order Before You Criticise The World”

This one is simple, yet effective. Do not tell others any criticism about them if you yourself do not follow. To become a hypocrite is surely one of the wrongdoers. For example, telling someone that they drink too much, yet when you go home you drown yourself in prosecco. Back-biting about someone, yet that person can do the same about you. Criticising how one speaks with vulgarity, yet you come home and do the same.

This rule should not be a rule. As this rule is not meant to be broken.

7. Pursue What Is Meaningful, Not Expedient

Straightforward. Don’t take the easy route, the immoral route. Be ambitious enough so you can achieve such goals, life should be meaningful.

 As I have always said to myself: Live life as though you are writing a story!

8. Honesty, Do Not Lie

In the medical sector, it is part of a clinical understanding to tell patients the situation with full honesty and directness, yet softening tone at the same time.

For example, a patient asks to join, the health professional has to say no because you (patient) are of residence within the mental asylum infirmary. Or patient asks to leave for fresh air. Response: No, because it is unsafe for you to do so as you are contracted with a deadly virus that is putting you in critical danger.

9. Listen Well To Gain Something

Listening is a great trait to have. Always listen well, in order for you to gain some knowledge out of it. Even if it is your Aunt talking to you, always listen as though they are trying to tell you something. Otherwise, it would be a waste to listen if nothing is gained out of it.

10. Speech

When talking, always be precise. Never too much, to reveal the climax after 5 minutes of small talk or stretched conversation. Personally, this is comparable to scientific writing. Precision, accuracy in gathering statistical analysis and in terms of structuring a hypothesis.

Obviously you need some small talk, otherwise you will sound robotic. This way of confident talking will happen. You will find that when you do talk, others around you will listen much more attentively. Speak less, but well. 

In conversation, listen well to gain something out of it. Then reply with your interpretation of relatable knowledge.  

11. Do Not Stop The Youth From Being Youthful

We all make mistakes. We all learn from our mistakes, our way. So if you see a few young youths trying to stunt ride their BMX bikes. Let them. They may fall, let them. Do not stop them from becoming Tom Cruise. It is unhealthy for them. Additionally, it may trigger your old memories when you were younger or are doing right now.

12. Acts Of Kindness

Perform random acts of kindness. This is taught through my religion and teachings of my beloved prophet. We all need to give more to those in need. Be a great human being, share your love and give compassion (sympathy and concerns for others). An old lady needs help reaching for a small loaf of bread. Help her take it off the shelf, maybe even buy it for her. Volunteer at your local charity or attend fund–raising events. Visit the sick. Whatever it is, try (myself included) to do one act of kindness a day.

Conclusion:

So there you have it. 12 rules that are quite simple but with my added touch relating them to my life, I am sure my post has elevated your interest in this must read book. All the rules talked about are equally as important in living a fulfilling life. I personally started off by the following rules 1. Good Posture and 12. Acts of Kindness.

Be sure to check out below for my other posts and all the links to the products I use recommended within this post.

Don’t forget to comment below and share this blog (below icons if on mobile or on the side if on the laptop) to friends and family, it will be greatly appreciated by me and your loved ones. Stay Safe! 

ADDITIONAL SOURCES and Recommended Products:

12 Rules For Life: Great price right now!

Beyond Order: More info and the ability to pre-order

Back posture corrector £8.99

Neoprene Belt strap for back pain relief and Posture corrector: £15.99 (Now £14.99)

Chris Hadfield (the astronaut) Book!

16/8 Intermittent Fasting and Diet Post. Check it out!

In order to answer the question: What is the treatment or treatments to COVID-19? We must first need to understand the virus and its severity.

What Are Coronaviruses?

• Collection of many viruses predominantly located within animals.
• 7 Coronaviruses infect humans, with 3/7 causing serious health complications. Mainly being unable to breathe.
• From the 3 highly deadly virus types, one of them is what we know as COVID–19. The medical term for this virus is named as SARS–CoV–2.
• Less serious coronaviruses or rhinoviruses cause the common cold. This is highly common and not severe. The symptoms are mainly runny nose, congestion, slight fever, feeling lethargic.
• For COVID-19, symptoms are comparable to common cold symptoms.
• COVID-19 symptoms are much more severe for hospitalised patients. These hospitalised patients that are correctly diagnosed by the SARS-CoV-2 virus display difficulty in breathing, or no breathing.

The Good News:

For the majority of people with these COVID-19 symptoms, they can recover and thus be treated as though they have a bad cold.

Such as:

• Keeping hydrated with plenty of water, fluids.
• Cold and flu tablets (any will work, so supermarket branded tablets are identical to known brands)
• rest to combat lethargic sensation

Treatments For Hospitalised Patients Of COVID-19:

Patients with severe symptoms of COVID-19 need to be hospitalised.

The treatment given is to support patients to reduce their symptoms. Furthermore, it is directly focused to aid the patients’ own immune systems for their own bodies to fight off infection.

What is given to help with patients that show difficulty in breathing?

External oxygen supply. This can be done via either supplemental oxygen, mechanical ventilation (BiPAP) and if highly severe then it is advised to use conventional ventilators to “intubate and oxygenate” the patients.

However, these treatment guidelines by World Health Organisation( WHO) and National Institute of Health (NIH), are constantly updating and evolving to find the best solution to this global pandemic.

What Additional Factors Does A Patient’s Treatment Depend On?

1. Underlying health conditions (such as diabetes and lung conditions such as TB,tuberculosis)
2. NHS resources available at local hospitals

Are There Any Medications To Destroy SARS-CoV-2?

REMDESIVIR:

This is an anti–viral medication that interrupts the virus and its replication ability to prevent replication in a person’s body. Thus the virus can not spread throughout the body.

Recommended: for hospitalised patients (require oxygen) that are not being treated with mechanical ventilators.

Issue: Limited supply being produced by health institutions. The world is lacking in this supply.

DEXAMETHASONE, BECLOMETHASOME….

These are types of gluco–corticosteroid that modify an individual’s immune system in regards to how the immune system regulates itself.

Recommended: Can be used on all hospitalised patients (require oxygen).

Issue: Not given to patients that do not require oxygen as these drugs display side effects, unfortunately may worsen one’s condition.

Other Possible Treatments That Need Further Testing For Safety:

Blood plasma transfusion (Convalescent Plasma):

Process simplified: Blood plasma taken from a patient that has recovered from COVID-19 and injecting it to a hospitalised patient with SARS-CoV-2.

Recommended: To all hospitalised when more trials conducted, so not yet (dated October 2020)

Issue stated by NIH: More trials and evidence are required to identify that convalescent plasma therapy does in fact combat the disease or in fact might worsen seriously infected patients with SARS-CoV-2.

NIH= National Institute Of Health

CHLOROQUINE, HYDROXYCHLOROQUINE:

AVOID THESE DRUGS!

Issue stated by NIH: Initial trials for these drugs displayed no benefit, outcomes of patients worsened their condition of this disease, SARS-CoV-2. Main reasoning, is the very harmful side effects that are life threatening.

If You Have Symptoms:

Visit the NHS official website for symptom enquiry and MEDICAL ADVICE

GET A CORONAVIRUS TEST: It is only for quantitative measure and for your safety. Personally, these tests detect within the upper respiratory, the nasopharyngeal airway. However the disease is lower respiratory, effecting the lungs. However, for identifying if there are any viral detection then it is a must.  

The information provided within this post is accurate with credible and reputable sources. However, it is not advice. Only take advice from your local hospital, GP, NHS website.

Wear face masks and wash your hands and face. Keep 1m distance between others around you. 

 Don’t forget to comment below and share this blog (below icons if on mobile or on the side if on the laptop) to friends and family, it will be greatly appreciated by me and your loved ones. Stay Safe!

ADDITIONAL SOURCES and Recommended Products:

For the latest symptom information on NHS: https://www.nhs.uk/conditions/coronavirus-covid-19/symptoms/

NHS COVID-19:

https://www.nhs.uk/conditions/coronavirus-covid-19/

NHS 111 online coronavirus service:

https://111.nhs.uk/covid-19/

Chloroquine:

https://cen.acs.org/pharmaceuticals/drug-development/Coronavirus-puts-spotlight-chloroquine-questions/98/i12

DEXAMETHASONE:

https://www.bbc.com/news/health-53077879

REMDESIVIR:

Beigel, J. H., Tomashek, K. M., Dodd, L. E., Mehta, A. K., Zingman, B. S., Kalil, A. C., Hohmann, E., Chu, H. Y., Luetkemeyer, A., Kline, S., Lopez de Castilla, D., Finberg, R. W., Dierberg, K., Tapson, V., Hsieh, L., Patterson, T. F., Paredes, R., Sweeney, D. A., Short, W. R., Touloumi, G., … ACTT-1 Study Group Members (2020). Remdesivir for the Treatment of Covid-19 – Final Report. The New England journal of medicine, NEJMoa2007764. Advance online publication. https://doi.org/10.1056/NEJMoa2007764

Blood Plasma Transfusion:

BMJ 2020;370:m3516

BMJ 2020; 370 doi: https://doi.org/10.1136/bmj.m3516 (Published 15 September 2020)

Blood Plasma Transfusion Ineffective:

BMJ 2020;371:m4072

BMJ 2020; 371 doi: https://doi.org/10.1136/bmj.m4072 (Published 22 October 2020)

Mechanical ventilation (BiPAP):

Carter, C., Aedy, H., & Notter, J. (2020). COVID-19 disease: Non-Invasive Ventilation and high frequency nasal oxygenation. Clinics in Integrated Care, 1, 100006. https://doi.org/10.1016/j.intcar.2020.100006

Conventional ventilators to “intubate and oxygenate” the patients:

BMJ 2020;369:m1828

BMJ 2020; 369 doi: https://doi.org/10.1136/bmj.m1828 (Published 12 May 2020)

 World Health Organisation( WHO):

https://www.who.int/emergencies/diseases/novel-coronavirus-2019/events-as-they-happen

National Institute of Health (NIH):

https://www.covid19treatmentguidelines.nih.gov/

COLD FLU TABLETS: £3

FACE MASKS On Offer

You may be looking at this fasting trend and thinking why it is so popular within the medical community or those into fitness. Is this for everyone and why you local GP or TV presenters recommend this diet during winter season, I mean eating pattern? Firstly, it is not a diet. It is an easy to follow eating pattern and you can even feast on delicious, wholesome foods without any guilt as long as you have fasted whilst sleeping. Yes, you heard me right. Continue reading and you will find out.

But first, let’s understand why it is recommended to 16/8 intermittent fast during winter season.
You may be asking: Does this lifestyle of fasting for short periods a day help boost the immune system? Is this good when you are sick, or protect your health against other sick individuals around you, such as when you are quarantining?

The short answer is yes, it most certainly aids in fighting bacterial infections such as the common cold and this lifestyle boosts your immune system, however more research is required to ensure that there is an ability to fight off those pesky viruses lingering around your local town centre.

Whilst researching, I understood that restricting the feasting period can lessen sickness in regards to stimulated response of bacterial factors TLR4 (Toll-like receptor 4). However, there is an interesting study on C57BL/6N male mice (Cheng et al,2014) that the test group were injected with viral mimicking Poly(I:C) to characterise sickness response. This study displayed immune and behavioural response to TLR3 agonist and modifying virus-associated molecular patterns after fasting. There is a likely boost in peripheral cytokine levels though. Statistically via 2 way ANOVA, p≤0.05, food intake was significantly reduced within the first 3 hours of Poly(I:C).
Restriction of calorie intake and glucose deprivation was shown to be beneficial during bacterial associations such as infections and common cold, however there are deleterious consequences during viral.

If you have underlying health conditions such as diabetes and high blood pressure or even if you are much older, it is best suited to take every precaution and ask your local GP for advice if you should follow an intermittent fasting schedule. For those individuals, there is a potential for a temporary decreased immune response. This fasting schedule is a lifestyle, thus it is beneficial long-term. Thus, those high risk individuals should try this 16/8 intermittent fasting for 2 days a week only. This type of intermittent fasting is known as the 5/2, made famous by Dr Michael Mosley.

What are some other benefits?

So now you know that intermittent fasting does indeed aid in boosting the immune system, but also weight loss, as told by my favourite TV star Dr Michael Mosley in the BBC documentary. Thus creating a control system to your body’s insulin levels, by increasing sensitivity when consuming food for energy. As a result, increasing muscle growth and assists to prolong and even prevent ageing diseases, such as Alzheimer’s disease.

How do you 16/8 intermittent fast?

Well, it is actually quite simple than compared to all those ridiculous diets that work short term. Fasting for 16 hours (spent mostly sleeping) and eating for 8 hours. If you are like me, then all those diets start to feel lethargic and now you can not be bothered to follow them, as though you are disobeying that hitler-like plan of yours. The whole point in existence is to enjoy your lifestyle. Why say no to KFC, or even a cheeky Friday fish and chips, or Nandos. So here are the must-follow three steps, yes, 3 steps of intermittent fasting:1.Eat 12pm to 8pm (eat anything you like, but don’t be ridiculous and pie down a dozen original Krispy Kremes)

The 3 Steps

1. Eat 12pm to 8pm (eat anything you like, but don’t be ridiculous and pie down a dozen original Krispy Kremes)
2. Fast 8pm-12pm (spent mostly in a warm bed, sleeping hopefully)
3. Exercise 11am (walking 5 mins, 15mins HIIT weight workout at home if you already do so)

Extra tips

Whilst fasting: You can drink as much water and tea as you like.

After exercising: Eat a large healthy meal that should contain either chicken breast and/or 2 eggs or some tasty beef.  Vegans should consume chickpeas, lentils, corns, baked beans. The reason behind these choices, is that these foods contain the greatest amount of BCAA,”Branched Chain Amino Acids.” There are 20 different amino acids that make up all of your body’s protein.  9 out of 20 amino acids are essential (made and obtained by diet only). 3 of the diet amino acids, leucine, valine and isoleucine, are known as BCAA and are found abundantly in those foods mentioned. Why consume a lot of BCAA after exercising? So we can lose weight and gain muscle. There is significant scientific and statistical evidence that back this up (Blomstrang et al, 2006). Even I was hearing the lecturer in my sleep after the long Wednesday afternoon sessions attending biochemical/ biochemistry lectures.

If you already exercise, then it is ideal to do a 15 minute weight HIIT workout. If you have just started exercising, then a short walk / less intensive home workouts are suited.

Bonus Tip

What you can also do if you are planning to gain a lot of muscle, is consume 10g of BCAA of whey protein or supplements before you start exercising. Lets say 11:30. But still only do a weight HIIT workout. Here is one product on Amazon I recommend below!

Conclusion:

As you can see, the 16/8 intermittent fasting is not a diet.  It is more of an eating pattern that not only aids in gaining muscle and losing weight, but you can enjoy feasting. One key reason why I have started to follow this eating pattern, is to boost my immune system and aid in fighting off any infections such as the common cold.

 Don’t forget to comment below and share this blog (below icons if on mobile or on the side if on the laptop) to friends and family, it will be greatly appreciated by me and you loved ones. Enjoy feasting!

ADDITIONAL SOURCES and Recommended Products:

Zenz, G., Jačan, A., Reichmann, F., Farzi, A. and Holzer, P., 2019. Intermittent Fasting Exacerbates the Acute Immune and Behavioral Sickness Response to the Viral Mimic Poly(I:C) in Mice. Frontiers in Neuroscience, 13.

Cheng CW, Adams GB, Perin L, Wei M, Zhou X, Lam BS, Da Sacco S, Mirisola M, Quinn DI, Dorff TB, Kopchick JJ, Longo VD. Prolonged fasting reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration and reverse immunosuppression. Cell Stem Cell. 2014 Jun 5;14(6):810-23. doi: 10.1016/j.stem.2014.04.014. Erratum in: Cell Stem Cell. 2016 Feb 4;18(2):291-2. PMID: 24905167; PMCID: PMC4102383.

Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S. doi: 10.1093/jn/136.1.269S. PMID: 16365096.

Clipper fair trade tea: £2.69

Pack of 6= of 480 teabags of clipper pure fair trade green Tea: £20

Twinings Green Tea: only 20 bags at £1.60

BCAA: 200 servings if you prefer capsules

BCAA Powder form and watermelon flavoured!