Written by
Primary Health Awareness Trust
Modules 7 & 8: Herbs, Supplements & The Power of Physical Activity
Watch the Zoom replays, download the slides, and follow NHS‑aligned, practical steps for safe herbal/supplement use and movement for longevity.
Module 7 — Herbs & Supplements (Nature’s Medicine)
Overview: The session explores how everyday herbs and selected supplements can support digestion, immunity, inflammation, and cellular health when used appropriately alongside a healthy diet and lifestyle. Content adapted from our live session slides. (Download below)
- Role of herbs (e.g., turmeric, ginger, oregano, sage) in digestion, immune support, and inflammation.
- Key micronutrients: Vitamin C, Vitamin D, B‑complex, magnesium, zinc, omega‑3.
- Adaptogens (e.g., ashwagandha, holy basil) and selected mushrooms for stress support.
Source: PHAT Module 7 slides and recording. See “Downloads & Replays”.
Download the slides (PDF)
Module 8 — The Power of Physical Activity
Overview: This session reframes “exercise” as sustainable daily movement for strength, balance, heart‑brain health, independence and joy. Small actions, repeated, create big changes in healthspan. (Download below)
- Functional movement for real‑life tasks; mobility and balance to reduce falls.
- Low‑impact options: walking, swimming, cycling, resistance bands, chair‑based strength and yoga.
- Simple blueprint: 20–30 min walking most days, 2–3× weekly resistance, daily mobility, sunlight exposure, breathwork.
Source: PHAT Module 8 slides and recording. See “Downloads & Replays”.
Download the slides (PDF)
PHAT Commentary — Practical Guides You Can Start Today
1) Herbs & Supplements: a safer, food‑first playbook
Food first: Prioritise a varied, Mediterranean‑style pattern and use herbs daily in cooking. Supplements “fill gaps” when diet, sunlight, or health status make that difficult. For most UK adults, a daily 10 microgram (400 IU) vitamin D supplement is commonly recommended, especially in autumn/winter or for those at risk of deficiency; do not exceed 100 micrograms (4,000 IU) daily unless clinically directed. NHS guidance.
Herbal safety: “Natural” does not always mean risk‑free—several herbal products can interact with prescription medicines or anaesthesia. Always tell your GP/pharmacist what you’re taking and stop herbal products before planned procedures as advised. NHS herbal medicines | NHS Specialist Pharmacy Service.
Omega‑3s: Aim for fish twice weekly with one oily fish portion; whole foods beat capsules for most people. British Nutrition Foundation; BDA on omega‑3 supplements; British Heart Foundation.
- Everyday “longevity pantry” herbs: ginger, turmeric, garlic, oregano, sage, cinnamon, black pepper (with meals and teas).
- Useful nutrients (speak to clinician if on medicines): vitamin D, magnesium, zinc, B‑complex (especially B12 if low), and omega‑3 from food.
- When to seek personalised advice: multiple medicines, planned surgery, kidney/liver disease, pregnancy/breastfeeding, or if you’re 70+ and starting new supplements.
2) Movement for longevity: the “little‑and‑often” blueprint
What to aim for: Older adults should be active daily, working towards 150 minutes/week of moderate activity, plus strength and balance work, and breaking up long sitting. Check with your GP before you start or progress if you have conditions. NHS guidance (England) | NHS Inform (Scotland).
- Daily: 20–30 minutes of purposeful walking (can be split into 10‑minute bouts), simple balance drills at the kitchen counter, and a short mobility routine.
- 2–3×/week: Strength for legs, hips, back, and arms (chair‑stands, wall push‑ups, resistance band rows). Add light tempo and control.
- Joyful options: chair‑assisted yoga, dancing, gardening, water aerobics, tai chi.
- Recover well: gentle breathwork, morning light exposure, hydration, and protein‑rich meals to support muscles.
Build cognitive resilience while you move: Try “dual‑task” walks (step patterns while counting backwards) and learn safe tech use in our Cognitive Resilience Hub — healthy mind, healthy body.
NHS‑Aligned Guidance & Safety
- Check medicines interactions: Herbal remedies can change how medicines work. Share all products with your GP/pharmacist, especially before surgery. NHS herbal medicines.
- Vitamin D: Many UK adults opt for 10 µg (400 IU) daily; do not exceed 100 µg (4,000 IU) daily unless advised. NHS vitamin D.
- Activity targets (65+): Work towards 150 minutes/week moderate activity + strength/balance work; break up sitting. NHS guidance | NHS Inform.
Downloads & Replays
- Module 7 — Zoom: Open recording | Passcode: gc#qti&4
- Module 7 — Slides: Download PDF
- Module 8 — Zoom: Open recording | Passcode: 0@T^7%YF
- Module 8 — Slides: Download PDF
Quick FAQ
How much should I move each week?
Work towards 150 minutes/week of moderate activity, with strength and balance on at least 2 days, plus breaking up long sitting. Seek GP advice if you have medical conditions.
Do I need vitamin D?
Many UK adults choose 10 µg (400 IU) daily, especially in autumn/winter or if indoors or with darker skin. Do not exceed 100 µg (4,000 IU) daily unless advised.
Are herbs safe with my medicines?
Some herbs interact with prescription medicines or anaesthesia. Share all herbal products with your GP/pharmacist and follow their advice on when to stop before procedures.
Educational Disclaimer
This page is educational and not a substitute for personalised medical advice. Always seek guidance from your GP, pharmacist or specialist before starting new supplements, herbal products or an activity programme—especially if you are 70+, take prescription medicines, or have long‑term conditions.