Yuka: Your Ultimate Guide To Shopping And Eating

In today’s fast-paced world, it can be challenging to make informed choices about the food and products we consume. With an increasing focus on health and wellness, it’s essential to have the right tools to help us navigate the sea of options available. This is where the app ‘Yuka’ comes to the rescue. Yuka is a powerful and user-friendly mobile application that empowers users to make healthier choices when it comes to food, cosmetics, and personal care products. In this blog, we’ll explore the features and benefits of Yuka, helping you understand why it’s become a must-have app for anyone who prioritises their well-being.

Features of Yuka:

  1. Scan and Check: Yuka’s core feature is its ability to scan barcodes or search for products in its extensive database. With just a quick scan or search, you can access detailed information about a product’s nutritional value and ingredients. This makes it incredibly easy to compare different options while shopping
  2. Health Ratings: Yuka rates products on a scale of 0 to 100, helping you quickly understand if a product is good for you or not. This rating takes into account various factors, such as additives, preservatives, and nutritional content. The higher the score, the healthier the product.
  3. Detailed Product Information: Yuka provides detailed information about the ingredients in a product. It highlights any controversial or potentially harmful ingredients, allowing you to make an informed choice. This feature is especially useful for people with allergies or dietary restrictions.
  4. Alternative Suggestions: Yuka doesn’t just stop at telling you what’s bad in a product; it also suggests healthier alternatives. If a product you scanned has a low rating, Yuka will recommend similar items with higher scores, helping you make healthier choices without sacrificing taste or quality.
  5. Personalized Recommendations: The more you use Yuka, the better it gets at understanding your preferences and dietary requirements. Over time, it tailors its recommendations to suit your specific needs and goals, whether you’re looking to lose weight, avoid allergens, or simply eat more healthily.

Benefits of Yuka:

  1. Promotes Informed Choices: Yuka empowers users to make more informed decisions about the products they purchase. By providing detailed information about ingredients and their potential health impacts, it helps you avoid harmful substances and choose healthier alternatives.
  2. Aids Dietary Goals: Whether you’re following a specific diet or looking to maintain a balanced, healthy lifestyle, Yuka assists you in finding products that align with your goals. It can help you identify low-sugar options, high-fiber choices, and more.
  3. Allergen Awareness: For individuals with allergies or intolerances, Yuka is a lifesaver. It can quickly flag potential allergens in products, ensuring that you stay safe and avoid any unwanted health complications.
  4. Transparency: Yuka’s health ratings and product analysis foster greater transparency in the food and cosmetics industries. As consumers become more conscious of what they consume, companies are compelled to offer healthier, cleaner products to maintain a competitive edge.
  5. Improves Health and Well-being: By consistently choosing healthier options with the assistance of Yuka, you can improve your overall health and well-being. This includes better nutrition, fewer harmful chemicals, and more energy to live your best life.

In a world where health and wellness are top priorities, Yuka is a game-changer. This app offers a powerful combination of convenience, information, and personalized recommendations that make it easier than ever to choose healthier products. With Yuka in your pocket, you can confidently shop for groceries, cosmetics, and personal care items, knowing that you’re making choices that are in line with your health and well-being goals. So, why wait? Download Yuka today and start your journey to a healthier, happier you. Your body will thank you for it!

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The Benefits Of Nose Breathing – The Cheapest Way To Improve Your Health

What if I told you you could improve your health for less than £1?

The Thing is, you have to do it every day. But, if you can stick to it and add it as a non-negotiable habit to your daily routine, you can improve your health enormously.

The thing with health is that there is no magic bullet. We know that health can evolve over overtime and there is not an end goal. Here at VITAL Health, we are always working on ways that we can improve health and well-being.

The reason I want to share this simple, easy hack to improve your health with you, is because you’ve also probably been doing this wrong for a long time.

Breath. Breathing.

Something that we have been led to believe that our body simply just does every single day. We breathe in, then we breathe out, and we don’t really have to think about it.

But actually, if you do stop to think about it, there’s a lot of research that points in the direction that most of us are breathing in a dysfunctional way that is not serving our health.

Studies have shown that breathing through our mouths can be the root cause of many health concerns. This can include long term chronic illness, problems with oral health, and autoimmune issues.

I want you to take a moment to notice how you’re breathing. Where is your tongue? Are you breathing in through your nose and out through your nose, or are using your mouth to simply breathe in and out.

In my birth coaching, we really focus on using breath work as an ally to enable women to harness their inner power and the ability to use only their breath to manage labour. I know it can be done, as this is how I birthed my 3 boys!

Our ancestors were expert breathers. They utilised the correct tongue posture as well as breathing in through the nose and out through the nose. This meant that they expanded their pallets, enjoyed the benefits of beautiful teeth, and also enjoyed the health benefits that came and can be realised when we take notice of our breath and breathe in and out of our nose.

In modern life, how have we gone from becoming expert breathers to people with underdeveloped jaws, airway blockages and poor breathing habits?

Well modern conveniences and life now are not aligned with the optimal evolution of our bodies! We are more sedentary than ever. We sit at desks all day, have bad posture, do little chewing, and these all lead to a reduction in the ideal tongue positioning in our mouths which supports great breathing.

My easy, non-negotiable habit for encouraging nose breathing is by taping my mouth at night.

I was a bit of a chronic mouth breather!

However, I have been doing this for several years now and the differences I have anecdotally seen have been amazing.

The quality of my sleep is better, I recover easier, and I get access to deep sleep so my body can rest, detox and restore. My jawline has become more defined, my teeth look better than they have in years, and my hormonal spots along my jaw have disappeared.

So I challenge you to tape your mouth for 30 days and see if you feel any difference in your health and well-being.

There is also a link below to a fascinating podcast that dives deeper into the power of breath below.

Happy nose breathing! – Holly, Co-Founder

Podcast – https://open.spotify.com/episode/1RQ6FEUuwwJnmXdenYxLVP?si=OC4fD8P8Qx6LPMviljxyuA

Holly’s tape recommendation – https://www.amazon.com/3M-1530-1-Micropore-Tape-Pack/dp/B0082A9FEM/ref=mp_s_a_1_5?crid=SNAEWNX1ORFL&keywords=micropore+tape&qid=1694681317&sprefix=micro%2Caps%2C446&sr=8-5

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The Benefits of NormaTec Compression Therapy

We are now offering NormaTec as brand new treatment in clinic! In today’s rapidly advancing world of healthcare and wellness, innovative solutions are continuously emerging to improve the lives of people of all ages. One such innovation gaining traction is NormaTec compression therapy. In this blog post, we’ll explore the wonders of NormaTec compression, understanding its mechanisms and the numerous benefits it offers to individuals seeking enhanced recovery, improved circulation, and overall well-being, including seniors and those in various stages of life.

Understanding NormaTec Compression

NormaTec compression is a patented form of sequential compression therapy that uses specialised equipment to aid in recovery and alleviate muscle soreness. Developed by Dr. Laura F. Jacobs, a physician and bioengineer, NormaTec has revolutionised the way people approach post-workout recovery and rehabilitation.

How Does NormaTec Compression Work?

NormaTec compression utilises a dynamic compression system that focuses on the limbs (arms, legs, or hips) to stimulate blood flow and lymphatic drainage. Here’s how it works:

  • Sequential Pneumatic Compression: The NormaTec device consists of inflatable sleeves that cover the targeted area (legs, arms, or hips). These sleeves are divided into multiple chambers that sequentially inflate and deflate in a pulsing pattern, simulating the natural muscle pump action.
  • Graduated Pressure: The chambers inflate from the distal (farthest from the body) to the proximal (closest to the body) end, creating a “milking” effect. This sequential compression encourages the movement of blood and lymphatic fluid towards the heart.
  • Enhanced Circulation: By enhancing circulation, NormaTec helps reduce swelling and inflammation in the treated area. It also assists in the removal of metabolic waste products, such as lactic acid.

The Benefits of Compression Therapy

  • Improved Circulation: Ageing often brings a decrease in circulation, which can lead to issues like swollen ankles and aching legs. NormaTec compression therapy helps enhance blood flow, reducing the risk of these common problems and providing relief to seniors.
  • Alleviation of Edema: Many elderly individuals suffer from edema, a condition characterised by fluid retention and swelling in the limbs. NormaTec’s lymphatic drainage capabilities can aid in reducing edema, improving comfort, and mobility.
  • Enhanced Mobility: By reducing muscle soreness and stiffness, NormaTec can help seniors maintain or regain their mobility. Improved mobility can contribute to a higher quality of life and increased independence.
  • Pain Management: NormaTec’s ability to reduce muscle soreness and discomfort can be particularly valuable for seniors dealing with chronic pain conditions such as arthritis. It offers a non-invasive and drug-free option for pain management.
  • Promotes a Healthy Lifestyle: Encouraging seniors to stay active is essential for their overall well-being. NormaTec compression therapy can be a motivating factor, as it helps reduce recovery time after exercise, making physical activity more enjoyable and sustainable.
  • Accelerated Recovery: One of the primary benefits of NormaTec compression is its ability to speed up the recovery process. By increasing blood flow and reducing inflammation, it helps muscles recover more quickly after intense workouts or competitions. This means less downtime and the ability to train harder and more frequently.
  • Reduced Muscle Soreness: Many users report a significant reduction in muscle soreness and stiffness after using NormaTec. This can be especially beneficial for athletes who engage in repetitive and high-impact activities.
  • Enhanced Performance: Improved circulation can lead to better oxygen delivery to the muscles, resulting in enhanced performance. Athletes often use NormaTec before competitions to “freshen up” their legs and arms, giving them a competitive edge.
  • Injury Prevention: NormaTec compression therapy may also aid in injury prevention by promoting better circulation and flexibility. This can reduce the risk of strains, sprains, and other common sports injuries.

NormaTec compression therapy has emerged as a versatile tool that benefits not only athletes and fitness enthusiasts but also the elderly population. Its ability to improve circulation, reduce muscle soreness, alleviate edema, and enhance mobility makes it a valuable asset for seniors seeking to maintain an active and healthy lifestyle. Whether you’re an athlete looking to recover faster or a senior looking to improve your overall well-being, NormaTec compression therapy offers a wide range of benefits that can positively impact your life. Consider incorporating NormaTec into your routine to experience these remarkable advantages firsthand.

If this treatment is something you would be interested in, we now offer compression therapy using NormaTec. Our team has had great results from testing our newest therapy over the past few months. If you want to see the same results, give us a call on 01621 927645

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Why Choose Full-Time Employment As An Osteopathy Graduate

Congratulations, university graduates! As you step into the world of work, many of you might be considering the path of private practice as osteopaths. It’s a time of excitement, anxiety, and nerves, and the ever-present imposter syndrome may start creeping in. Feeling overwhelmed or comparing yourself to experienced practitioners is entirely normal, but remember, you’ve worked hard to get here, and your skills are valuable.

In the world of osteopathy, many clinic owners offer part-time, self-employed positions to new graduates, where you receive a percentage of the treatment fees. While this may seem tempting, there are compelling reasons to consider full-time employment in a clinic, where mentorship and development are prioritised.

Let’s delve into three reasons why choosing full-time employment might be the ideal launchpad for your osteopathy career:

A Focus on Learning: When a principal osteopath hires you on a full-time, employed basis, they are committed to your growth and development as a practitioner. Nothing accelerates your clinical skills like regular interactions with experienced mentors who have once been in your shoes. In such an environment, you’ll have dedicated time for learning through observation, online Continuing Professional Development (CPD), or team clinical development sessions.

Being paid to learn on the job allows you to gain real-world insights and practical experience, which is invaluable for building confidence in your practice. Your mentors will provide guidance, share their knowledge, and help you navigate challenges that arise, giving you a stronger foundation for your career.

Timely Patient Follow-Up: In a full-time position, you’ll have the opportunity to provide timely and consistent follow-up care to your patients. Patients in acute pain often need more frequent appointments initially, and having the flexibility to see them multiple times in the critical early days of recovery can greatly impact their healing process. This level of care fosters trust and loyalty, making them more likely to refer friends and family to your services.

On the other hand, part-time positions can limit your availability, making it challenging to follow up with patients as effectively. By opting for full-time employment, you gain invaluable experience in managing acute cases and witnessing firsthand how patients progress in their recovery.

Financial Security: Having spent several years as a student, your income may have been limited, and stepping into full-time employment offers the financial security you need to start your career with peace of mind. A steady monthly salary ensures you know exactly how much you’ll earn each month, enabling better financial planning and allocation of funds for both personal and professional development.

This financial stability allows you to focus on what you’ve studied and trained for – helping people get back to doing what they love through your expert treatment skills and knowledge.

At our clinic, we are recruiting osteopaths for full-time positions because we believe in fostering a team committed to providing exceptional patient care. If you are interested in joining us and embarking on a fulfilling osteopathy journey, we encourage you to reach out and share more about yourself and your passion for making a difference in patients’ lives.

Remember, your career as an osteopath is a journey, and your choices today can set the stage for a rewarding and successful future. Embrace the learning opportunities, focus on delivering exceptional care, and take pride in the valuable work you do to improve the lives of others.

Osteopath treating osteoarthritis

5 myths about Osteoarthritis

Did you know that Osteoarthritis is the most common joint condition, affecting 520 million people around the world. The odds of having osteoarthritis increases with age, but it isn’t true that we are guaranteed to suffer from it as we get older.

Myth 1 – Exercise will make osteoarthritis worse.

Research has stated that exercise is one of three core treatments for osteoarthritis. This should involve strengthening around the affected joint and general cardiovascular exercise. Strengthening muscles around the joint can improve symptoms by protecting it and improving your general fitness can also reduce general inflammation.

Myth 2 – Osteoarthritis always requires a scan.

X-Rays aren’t usually helpful in diagnosing osteoarthritis as there is not a strong relationship between osteoarthritis symptoms and structural changes seen on scans.

Myth 3 – Pain equals damage.

Evidence has shown there is no correlation between the changes that naturally occur in osteoarthritis and the symptoms that are experienced. If you do experience pain, there’s still a huge chance you can control your symptoms. Pain is a complicated sensation that is not directly related to the structural changes in your joint; it is influenced by a number of factors including our emotions, level of stress, poor sleep and general inflammation.

Myth 4 – Osteoarthritis will always need surgery.

This myth stems from the belief that no matter what you do, osteoarthritis will get worse. Only about a third of people get worse over time but some see improvement in their symptoms. There are many positive things that you can do to help yourself, and the first thing is to get booked in with us at VITAL Health; we can assess the joint and recommend things you can be doing to improve pain and movement.

Myth 5 – Arthritis is purely due to wear and tear on the joints.

There are many risk factors that may make it more likely that you will have problems with arthritis. Being overweight increases the level of inflammation in your system, this in turn contributes to joint changes as well as putting more strain on any affected weight-bearing joints. Losing as little as 6% of your body weight has been shown to result in a reduction in pain and improved function.

Turning stress into wellness

Turn your stress into wellness

So much of stress management is about understanding what it does to your body. Knowing how to build physical and mental resilience when dealing with the inevitable daily stressors that will crop up in daily life will help you feel better connected to a sense of peace and wellness.

When we are stressed, our body floods with adrenaline and prepares us for the Fight or Flight response we have all heard of. What often is missed is that our body is unable to perceive the intensity level of stress and will have the above response regardless. So, whether you are being chased by a sabre-toothed tiger or you are having an argument with your spouse, the stress response is PHYSICALLY the same!

Having the ability to soothe our own nervous systems is imperative in building our stress resilience. Our top 3 tips for this:

1. Focus on your breath. Begin to notice what is causing you stress in your life and how it physically affects your body. You might freeze, feel numb, breathless, feel heat or constriction in your body; simply notice then BREATHE. Breathe in through your nose for the count of 4 and out through your nose for the count of 8. Repeat for 3 minutes and let this bring you back into your parasympathetic nervous system.

2. Practice Gratitude. Make an effort each day, either first thing in the morning or before bed to write down what you are feeling grateful for. These things can be big or small, but once you introduce this awareness to what you already have and are receiving, you notice the good more and more.

3. Get on top of your diet and hydration. Nourish to flourish. When our diet is filled with whole foods and is balanced, we tend to feel the same. Drink filtered water. This is a long term strategy for the every day. If, for the most part, you are on top of the foundations of your health, stress is easier to manage by default. Eat well, sleep well, drink enough water and move your body.

If you feel like stress is contributing to your long term pain or ill health, you can give our team a call on 01621 927645 to see how we can help you.

Marathon runner tying their trainer

5 Tips for avoiding injury when marathon training

As we approach marathon season, we’ve put together a guide of top tips to help with your training regime.

  • 1. Gradual Progression

One of the most important tips to avoid injury when training for a marathon is to gradually increase your training. This includes the length or your run and the intensity at which you run. Increasing your distance and pace simultaneously can be the perfect storm for a potential injury. To prevent an injury from happening, try to have a clear plan of how you will increase your mileage. Some marathon providers will offer training plans, so it’s always good to check in with them.

  • 2. Strength Training

Strength training is a super important component of marathon training to support hips, knees and ankles. Keeping the legs strong helps them cope with the demand of training, but also to prevent common running injuries. Try to incorporate strength training into your training regime; this can be in all different shapes and forms such as Pilates, gym work outs and home work outs.

  • 3. Proper Footwear

Having the correct footwear is crucial to preventing injuries during marathon training. Everyone will be different in what footwear works best for them, and keep in mind that wearing worn out shoes can provide additional stresses to the lower leg. It’s recommended to replace your running trainers every 300-500 miles; this may sound like a lot but if you are also walking in them it soon adds up!

  • 4. Rest and Recovery

Rest and recovery is vital when training for a marathon. Overtraining can lead to injuries not only because you’ll be overloading your joints but due to fatigue. Mixing up your cardiovascular exercise by including swimming or biking will also reduce the load on your joints. Make sure you include rest days in your training plan and allow your body to recover.

  • 5. Listen to your Body!

If you are experiencing pain and discomfort whilst training it is vital that you address it. Ignoring it could make it worse and lead to a more serious injury. Make sure to seek professional advice if you are suffering with aches and pains.

If you need advice with your training or are suffering with aches and pains, please get in contact with us on 01621 927645.

Dog photos showing health transformation

Health transformation

Look at the remarkable turnaround in the health of this adorable dog, Beauden, in just 28 days.

His new owners Jeff and Amy are great friends of ours, and they share similar principles to us when it comes to human (and canine) health. This same turnaround is completely possible for humans too! I’ve witnessed it happen many times for our clients here at VITAL Health.

One thing that holds some people back from such turnarounds is focusing too much on their symptoms. For example, just because the pain you’ve been experiencing in the past 6 months is in your shoulder blade region, doesn’t mean the solution is deep tissue massage of that area. Similarly for recurrent migraines – the solution isn’t a scalp massage or even ‘Migraine-Relief’ tablets.
The solution for both of these situations is a full assessment of what it is preventing the cells
of the body from functioning as they were designed.

You see, we are essentially a collection of cells. We are made up of roughly 70 trillion cells
and each of those cells requires the same things to do their job properly. If your hormones are out of whack, it is because there are cells that aren’t working correctly. If you’re having too many “senior moments”, it is because there are cells that aren’t working correctly. You get the point.

If our cells are healthy, our tissues will be healthy, our organs will be healthy, our systems will be healthy, and WE will be healthy.

The question then becomes, “What do I need to do to make my cells healthy?!
It turns out that cells only need three things to be healthy;

  1. First, they need to be able to make energy. A cell that cannot make energy is NOT a healthy cell. To make energy, cells need things like vitamins, minerals, oxygen, and the right amount of fuel.
  2. The second thing cells need to be healthy is protection from things that can damage them. If infections, toxins, or too much oxidative stress is present, cells are damaged and don’t work well.
  3. Lastly, cells need the proper environment to work properly. Even if they have energy and are being protected; if the environment isn’t optimal, cells won’t work properly. Under or over-hydration, pH, and their ability to communicate land in this category.

If you’d like to learn more about this ‘cellular’ approach to human health, get in touch by calling 01621 927645 or email team@myvitalhealth.co.uk to receive a short questionnaire that will help you learn what YOUR cells need more or less of in order to be healthy.

Picture of collagen

What are Collagen Peptides?

Collagen Peptides are a supplement that helps your body replace its lost collagen. They are a small and easily digestible form of collagen. Collagen is a protein that occurs naturally in your body.  

Why is Collagen important for the body? 

Collagen is vital for the health of skin, bones and connective tissues. It keeps your joints strong and makes skin elastic, helping to protect our vital organs. Basically collagen holds our body together. Starting in your 20’s your body begins to lose collagen, and by the age of 40 you can lose up to 1% of your bodily collagen every year. This loss of collagen can contribute to wrinkles, stiff joints, worn down cartilage and decreased muscle mass.  

What benefits do you get from taking Collagen Peptides? 

1.     Maintains Skin Elasticity  

Collagen peptides can help give aging skin a little bit of an assistance. Studies have shown that taking collagen peptides may slow the signs of aging by keeping skin hydrated, which then prevents wrinkles.  

2.     Eases Joint Pain  

Your bodies natural collagen keeps your joints stretchy, which means that as your collagen production decreases, the likelihood of developing joint issues like osteoarthritis increases. Collagen Peptides can help protect your ligaments and tendons, so they are worth a try for anybody who has arthritic pain.  

3.     Strengthens Bones and Muscles.  

Osteoporosis can occur if there is a lack of collagen in the body. Your bones are made mainly of collagen, so when your bodies collagen production decreases, your bones weaken and make them more susceptible to fracture. Studies have shown that taking collagen can be helpful in treating and preventing osteoporosis.  

Types of Collagen Peptides  

Collagen Peptides can come in both pill and powdered forms and are typically made from bovine (beef) of porcine (pork). You can also get Marine collagen made from fish skin or scales.  

Side Effects 

Unless you are allergic to their ingredients, there are no known side effects of taking collagen peptides.  

New Research for Collagen Peptides.  

A review-based article found that taking Collagen Peptides can significantly decrease fat mass, can reduce systolic blood pressure and decrease serum lower- density lipoprotein levels.  

A study found that taking 20g of daily collagen peptides can reduce bloating and improve mild digestive symptoms in healthy females who didn’t have any other dietary or lifestyle interventions.  

Collagen Peptide Supplementation has been shown to promote recovery, decrease pain and improve strength and body composition when paired with resistance training.  

All of the above statements have come from research done since 2022, which shows that with research, more and more benefits are being found from taking Collagen Peptides.  


Jalili, Z., Jalili, F., Moradi, S., Bagheri, R., Moosavian, S.P., Naeini, F., Mohammadi, H., Ghoreishy, S.M., Wong, A., Travica, N. and Jalili, C., Effects of Collagen Peptide Supplementation on Cardiovascular Markers: A Systematic Review and Meta-analysis of Randomized, Placebo-Controlled Trials. British Journal of Nutrition, pp.1-43. 

Abrahams, M., O’Grady, R. and Prawitt, J., 2022. Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Formative Research6(5), p.e36339. 

Kviatkovsky, S.A., Hickner, R.C. and Ormsbee, M.J., 2022. Collagen peptide supplementation for pain and function: is it effective?. Current Opinion in Clinical Nutrition and Metabolic Care25(6), pp.401-406.