Boost sex drive: These are the five supplements EVERY man should be taking

Boost sex drive: These are the five supplements EVERY man should be taking

May 24, 2017

Dietary supplements: There are some that could help men in particular

Low sex drive and declining testosterone levels are increasing problems for many men, but both can be alleviated by taking certain supplements.

Dietary supplements are key for providing nutrients that may otherwise not be consumed in high enough quantities through food.

With our increasingly busy lifestyles, it can be difficult to get all the right daily quantities of vitamins, minerals and other supplements we need.

Indeed, it’s little surprise that the global dietary supplements market is expected to grow by 7.4 percent between 2015 and 2025.

However, with hundreds of supplements now available – from echinacea to gingko – it can be confusing to know which ones you should take.

“Testosterone levels can start to decline slowly after around age 40. Men can start to notice symptoms such as fatigue, low sex drive, weight gain, difficulty gaining or maintaining muscle mass, depression, poor sleep, and lack of drive and motivation.”
Cassandra Barns

There are supplements that should be taken alongside a very active lifestyle, and others recommended for pregnant women.

But nutritionist Cassandra Barns reveals the five that are ideal for boosting male health.

Boost sex drive

“Testosterone levels can start to decline slowly after around age 40. Men can start to notice symptoms such as fatigue, low sex drive, weight gain, difficulty gaining or maintaining muscle mass, depression, poor sleep, and lack of drive and motivation. This is sometimes known as the andropause or male menopause.”

“If several of these symptoms occur together then it’s an indication that a man’s testosterone levels could do with a boost. A multivitamin and mineral for men can help, but a more specific testosterone-supporting supplement could be beneficial – Nature’s Plus T-Male is a good example.”

“Addressing stress, eating a healthy diet with plenty of vegetables and healthy fats, moderating alcohol intake and including some weight training or resistance exercise can also help.”

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pills

Low sex drive: There’s a supplement for that

Help your focus

“Getting plenty of omega-3s fats – especially EPA and DHA found in oily fish and fish oil supplements – is good for all of us at any age. Amongst other benefits, they’re important for heart health and keeping blood pressure down, which are common concerns for men as they get older.

“Omega-3s could also improve sex drive and sexual performance, by helping to keep the blood thin and the arteries flexible to support blood circulation to the genitals. They’re vital for brain health too, and some research suggests they can help with learning, focus and concentration.”

Increase your energy

“Adaptogens are a group of herbs said to help us adapt to and resist stress, including supporting energy and stamina. Ginsengs are classed as adaptogenic herbs, and rhodiola rosea and ashwagandha are also popular choices. For men who are feeling stressed or run-down, taking one of these in combination with a multivitamin and mineral can be helpful. Try Quest Siberian Ginseng tablets.”

Inspection

Maximise your health

“A good multivitamin and mineral supplement is always a good place to start. You’ll get a top-up of nutrients to support energy and stamina as well as testosterone levels, heart health and prostate health. Zinc is a particularly important nutrient for men, as it’s vital for testosterone balance.

“Choose a men’s-specific multi with 20–30mg of zinc per daily dose, such as Nature’s Plus Source of Life Garden Men’s Multi.”

Up sperm power

“For men looking to conceive, a fertility-specific multivitamin and mineral supplement is a top priority. The focus of these products is on supporting sperm health to maximise chances of conceiving and achieving a successful pregnancy. I recommend Natural Health Practice Fertility Support for Men.”

Quest Comments Off on Boost sex drive: These are the five supplements EVERY man should be taking
Health
Hectic lifestyle

Hectic lifestyle

May 18, 2017

Whether you travel for much of the year, work odd hours or have a busy social life, the lack of routine can make it more difficult to stay in good health. As well as day-to-day problems such as fatigue, research suggests that shift workers for example are at higher risk of conditions such as obesity, high blood pressure, heart disease and strokes.

There could be several reasons for this, including the disruption to the body’s circadian rhythm (the 24-hour cycle), as well as poor food choices and unhealthy habits – such as increased alcohol consumption – that may help workers cope with a disrupted daily rhythm.

So if you’re a shift worker, or have a busy, chaotic schedule what can you do to stay healthy? Here are some of our favourite food and lifestyle tips.

Eat regular meals
Working irregular hours can make it more difficult to eat normal meals at regular times. It can be tempting to just pick up a sandwich on the way to work, or eat breakfast cereal twice a day, or skip meals altogether and just grab snacks when you get hungry.

But these habits aren’t doing any favours for your long-term health. Lack of regular meals may ‘throw off’ your circadian rhythm even more. You can end up craving more snacks and sugary or carbohydrate-rich foods, because your blood sugar balance is off-kilter – which can then contribute to weight gain. And you can miss out on essential vitamins, minerals and antioxidants found in fresh, whole foods that support your energy levels, your heart, and your overall wellbeing. To stay on the safe side try Immune System Biotix, which contains nutrients to support immune function and increase resistance to disease and infections.

In general, make an effort to stick to normal meal times – even if your breakfast and dinner are reversed. Try to cook homemade meals with fresh ingredients, including plenty of vegetables. This can mean preparing meals in batches on your days off, so you have something healthy to come home to, and something easy to give your family. Some people find a slow cooker very helpful, as they can just throw all the ingredients in the pot before they go to work (or sleep) and have a healthy meal ready when it’s needed.

Eat a protein-rich breakfast
Eating more protein at the beginning of your day, whenever that may be, could help you feel more awake and alert. Remember you don’t need to go for typical breakfast foods; in fact, it can be more helpful to eat a healthy ‘dinner’ meal when you first get up than at any other time of the day, because this type of meal tends to be higher in protein and in other nutrients. For other easy breakfast options, eggs are fantastic – eat them boiled, poached or scrambled, with wholemeal toast and some cherry tomatoes or grilled mushrooms. Stay away from refined carbohydrates and sugars such as sugary breakfast cereals, pastries, or toast with jam, which can spell disaster for your energy levels.

Take healthy snacks to work
It can be tempting for shift workers to snack on sugary foods or ‘whatever they can get their hands on’ to keep their energy up. So it’s vital to pre-empt the snack cravings with some healthy options. See our ‘Health tips’ section below for some ideas for healthy snacks.

Emphasize heart-friendly foods
As shift work may pose a risk to heart health, aim to include plenty of heart-healthy foods. At the top of the list are vegetables and fruit. They provide potassium to keep your blood pressure in check, magnesium to support muscle function (the heart is your most important muscle!), and plenty of antioxidants, which have a protective effect on the heart and blood vessels. Getting your ‘five a day’ is vital – in fact, some experts say we should be getting seven servings a day (five veg and two fruit).

Also important are the omega-3 fats found in oily fish such as salmon, sardines, mackerel and trout. They support healthy heart function and help maintain a healthy blood pressure. Eat two to three servings a week of oily fish for the best protection. If you are a vegetarian or don’t regularly eat fish you could try Cod Liver Oil which contributes to the normal function of the heart as well as supports joint health, reduces pain, stiffness and improves mobility.

Also beneficial are nuts and seeds, which provide a range of essential minerals and can help to maintain healthy cholesterol levels; as well as olive oil.

Optimize your sleep
If you have to sleep during daylight hours, then you need to do everything you can to maximise the quality of that sleep.

Darkness is essential – so investing in a blackout blind for your bedroom can be worth every penny. Earplugs can be useful too, especially if other members of your household are at home when you’re trying to sleep.

Make sure that your habits aren’t affecting your sleep. Coffee, tea and other sources of caffeine can be tempting when you need to stay awake, but overdoing them can lead to a vicious cycle where you can’t sleep when you do go to bed, then need to consume even more of them to stay awake the next day. And although eating regular meals is important, eating a huge meal just before bed will only disrupt your sleep – if you can, eat more lightly before bed and eat a larger meal when you wake up.

Manage your stress
Stress is directly linked to risk of heart disease and stroke. It can also encourage you to do other things that are bad for your heart – such as smoking and drinking more alcohol, as above. Stress also contributes to sleeping problems, of course.

Try Once A Day Immune C, which contributes to the protection of cells from oxidative stress and to the normal functioning of the immune system. Vitamin C supplies in the body are used up quicker under stress leading to a lowering of immune function and increased chances of infections.

Get some bright light early in your ‘day’
Exposure to bright light triggers production of serotonin – the ‘happy hormone’ – and helps to reduce levels of melatonin – the ‘sleep hormone.’ If you’re starting your day before the sun goes down, or trying to readjust to normal daytimes, try to get out for a 20-minute walk soon after you wake to get as much daylight as you can. If it’s already dark when you’re starting your day, then try Forte D 4000 to make sure you support the body’s normal function of the immune system and muscles.[:eu]Whether you travel for much of the year, work odd hours or have a busy social life, the lack of routine can make it more difficult to stay in good health. As well as day-to-day problems such as fatigue, research suggests that shift workers for example are at higher risk of conditions such as obesity, high blood pressure, heart disease and strokes.

There could be several reasons for this, including the disruption to the body’s circadian rhythm (the 24-hour cycle), as well as poor food choices and unhealthy habits – such as increased alcohol consumption – that may help workers cope with a disrupted daily rhythm.

So if you’re a shift worker, or have a busy, chaotic schedule what can you do to stay healthy? Here are some of our favourite food and lifestyle tips.

Eat regular meals
Working irregular hours can make it more difficult to eat normal meals at regular times. It can be tempting to just pick up a sandwich on the way to work, or eat breakfast cereal twice a day, or skip meals altogether and just grab snacks when you get hungry.

But these habits aren’t doing any favours for your long-term health. Lack of regular meals may ‘throw off’ your circadian rhythm even more. You can end up craving more snacks and sugary or carbohydrate-rich foods, because your blood sugar balance is off-kilter – which can then contribute to weight gain. And you can miss out on essential vitamins, minerals and antioxidants found in fresh, whole foods that support your energy levels, your heart, and your overall wellbeing. To stay on the safe side try Immune System Biotix, which contains nutrients to support immune function and increase resistance to disease and infections.

In general, make an effort to stick to normal meal times – even if your breakfast and dinner are reversed. Try to cook homemade meals with fresh ingredients, including plenty of vegetables. This can mean preparing meals in batches on your days off, so you have something healthy to come home to, and something easy to give your family. Some people find a slow cooker very helpful, as they can just throw all the ingredients in the pot before they go to work (or sleep) and have a healthy meal ready when it’s needed.

Eat a protein-rich breakfast
Eating more protein at the beginning of your day, whenever that may be, could help you feel more awake and alert. Remember you don’t need to go for typical breakfast foods; in fact, it can be more helpful to eat a healthy ‘dinner’ meal when you first get up than at any other time of the day, because this type of meal tends to be higher in protein and in other nutrients. For other easy breakfast options, eggs are fantastic – eat them boiled, poached or scrambled, with wholemeal toast and some cherry tomatoes or grilled mushrooms. Stay away from refined carbohydrates and sugars such as sugary breakfast cereals, pastries, or toast with jam, which can spell disaster for your energy levels.

Take healthy snacks to work
It can be tempting for shift workers to snack on sugary foods or ‘whatever they can get their hands on’ to keep their energy up. So it’s vital to pre-empt the snack cravings with some healthy options. See our ‘Health tips’ section below for some ideas for healthy snacks.

Emphasize heart-friendly foods
As shift work may pose a risk to heart health, aim to include plenty of heart-healthy foods. At the top of the list are vegetables and fruit. They provide potassium to keep your blood pressure in check, magnesium to support muscle function (the heart is your most important muscle!), and plenty of antioxidants, which have a protective effect on the heart and blood vessels. Getting your ‘five a day’ is vital – in fact, some experts say we should be getting seven servings a day (five veg and two fruit).

Also important are the omega-3 fats found in oily fish such as salmon, sardines, mackerel and trout. They support healthy heart function and help maintain a healthy blood pressure. Eat two to three servings a week of oily fish for the best protection. If you are a vegetarian or don’t regularly eat fish you could try Cod Liver Oil which contributes to the normal function of the heart as well as supports joint health, reduces pain, stiffness and improves mobility.

Also beneficial are nuts and seeds, which provide a range of essential minerals and can help to maintain healthy cholesterol levels; as well as olive oil.

Optimize your sleep
If you have to sleep during daylight hours, then you need to do everything you can to maximise the quality of that sleep.

>Darkness is essential – so investing in a blackout blind for your bedroom can be worth every penny. Earplugs can be useful too, especially if other members of your household are at home when you’re trying to sleep.

Make sure that your habits aren’t affecting your sleep. Coffee, tea and other sources of caffeine can be tempting when you need to stay awake, but overdoing them can lead to a vicious cycle where you can’t sleep when you do go to bed, then need to consume even more of them to stay awake the next day. And although eating regular meals is important, eating a huge meal just before bed will only disrupt your sleep – if you can, eat more lightly before bed and eat a larger meal when you wake up.

Manage your stress
Stress is directly linked to risk of heart disease and stroke. It can also encourage you to do other things that are bad for your heart – such as smoking and drinking more alcohol, as above. Stress also contributes to sleeping problems, of course.

Try Once A Day Immune C, which contributes to the protection of cells from oxidative stress and to the normal functioning of the immune system. Vitamin C supplies in the body are used up quicker under stress leading to a lowering of immune function and increased chances of infections.

Get some bright light early in your ‘day’
Exposure to bright light triggers production of serotonin – the ‘happy hormone’ – and helps to reduce levels of melatonin – the ‘sleep hormone.’ If you’re starting your day before the sun goes down, or trying to readjust to normal daytimes, try to get out for a 20-minute walk soon after you wake to get as much daylight as you can. If it’s already dark when you’re starting your day, then try Forte D 4000 to make sure you support the body’s normal function of the immune system and muscles.

_____________________________

 

Health tips section – healthy snacks

Here are some ideas for healthy snacks for work – or for any time. All of these provide slow-releasing energy, as well as valuable vitamins and minerals.

If you can, keep some of these at work for when the hunger monster strikes! Oatcakes or crackers, nuts and seeds, nut butters (e.g. almond butter) and fruit can be particularly good options to keep at work, as they don’t require a fridge.

  • A single-serving pot of natural (unsweetened) yogurt with a handful of blueberries or raspberries, or a tablespoon of chopped nuts.
  • Half an avocado sliced onto two or three oatcakes or crackers.
  • A wedge of leftover homemade omelette or frittata.
  • A small pot/handful of olives.
  • A couple of tablespoons of cottage cheese, hummus or guacamole on two or three oatcakes or crackers.
  • One hard-boiled egg, halved and sprinkled with sea salt and pepper. Add to a couple of oatcakes or crackers if you need a more substantial snack.
  • Carrot sticks with a quarter-pot of hummus.
  • Half an apple, sliced, with a couple of teaspoons of almond butter smeared onto the slices.
  • A small banana with a tablespoon of walnuts.
  • A couple of squares of dark chocolate (ideally 85%+ cocoa, and at least 70%) with a few walnut halves.
  • Coconut chips (you can find these in health food stores and some supermarkets).
The ultimate guide to beating sugar cravings: Hour-by-hour plan explains how to stave off your sweet tooth

The ultimate guide to beating sugar cravings: Hour-by-hour plan explains how to stave off your sweet tooth

May 11, 2017

For those looking for a way to curb a sweet tooth, an infographic has devised a step-by-step way to keep the craving away all day

  • An infographic reveals how to curb a sweet tooth throughout the day
  • Always drink water to let a meal settle and see if you are truly still hungry after
  • Fuel up in the morning by eating oatmeal, avocados, eggs or smoked salmon
  • Distract the craving by listening to music or going for a run in the evening

For those with an unrelenting sweet tooth, an infographic has devised a plan to keep the craving at bay all day long.

Broken down by the hour, the ultimate guide advises what to snack on between meals and even has some tricks to stave off a hankering for some chocolate.

So those looking to ditch the sweets in time for beach season or just want to eat healthier, these tips are the perfect way to start.

GET GOING: 7am – 10am
In the morning, choose foods with high fiber, protein or fat. This will keep you fueled up for the day ahead.

These breakfast choices include avocados, oatmeal, eggs and smoked salmon.
Still hungry? Before reaching for that extra piece of toast, try drinking a glass of water and examine if the hunger is still there.

For snacks before lunch and throughout the day, try fresh and dried fruits and peanut butter.

Infographics 1

SNACKING: 10am – 12.30pm

Nutritionist Cassandra Barns adds: ‘When choosing your between-meal nibbles, remember that they should be based on the same principles and contain protein, healthy fats and/or unrefined carbohydrates.

‘Stick to a maximum of two pieces of fruit a day and avoid bananas and grapes, which are the highest in sugar; but berries can be eaten more freely as they are low in sugar.

‘It is helpful to keep some of these healthy snacks at work to stop you reaching for sugary foods when you feel hungry or low in energy.’

Right before lunch, around 12:30pm, taking a pill may help cut back on sugar cravings later in the day.

Barns said: ‘We know that despite following a healthy diet, some of us still crave sugary foods and find it extremely hard to avoid temptation – this is understandable.

‘The good news is that supplements can provide extra support. One of the first ones to try is the mineral chromium.

‘Although we only need it in tiny amounts, this trace mineral has a vital role in supporting normal blood glucose levels, and therefore helping to prevent the dips that cause us to crave sugary foods.’

Infographics 2

LUNCH: 1pm – 3pm
Mid-day meals are larger than breakfast and should be loaded with protein and vitamins such as oily fish, mushrooms and tofu, all which point to lowering cravings.

Barns also encourages people to drink loads of water, which is essential for health.

She said: ‘We should be aiming for two liters of water per day. Herbal teas count towards this however caffeinated drinks, fruit juice and fizzy drinks do not.

‘Keeping hydrated is important for many processes in the body, including brain function. When we are dehydrated we often get headaches and feel tired.’

Although not everyone can sneak in a 20-minute power nap, those who can may want to think about it.

When the body seems like it is longing for sugar, it may be due to stress or lack of sleep.

Infographics 3

LATE AFTERNOON: 3pm – 7pm
As the day winds down, instead of turning to sugary treats, experts behind the chart say to pump up the tunes to distract your mind’s hunger pangs.

John Foreyt, PhD, of Baylor College of Medicine, said that cravings typically last for only 10 minutes.

Distracting yourself for a small amount of time will beat the impulse.

Right before dinner try working out. Going for a run or a trip to the gym will distract a stomach’s rumbles for junk food.

Exercising gives off endorphins that triggers a positive, happy feeling through the body, similar to that of morphine.

Barns said: ‘Moderate exercise helps us to feel energized, less sluggish, and healthier. It can help to control stress levels and also support blood sugar control to avoid dips that will induce cravings.’

Workouts don’t have to be an intensive training session at the gym, just a light walk will do the trick, Barns said.

Infographics 4

DINNER: 7pm – 9pm
Around 7pm is the perfect time to sit down to the last meal of the day. Meals should be rich in protein, healthy fats and complex carbohydrates. Lean meat – chicken and turkey – are top contenders for the main entree.

Be wary of too much salt as it will create an imbalance in your stomach and crave something sweet to round it out.

Barns said to try to work in magnesium, like leafy greens, into dinner because it is known as ‘nature’s tranquilizer’ and has a calming relaxing effect on the body.

She added: ‘It is particularly helpful if your sleep is being disturbed by cramps, as it is a muscle relaxant.’

Soon after eating, brush your teeth. The mint will brush away all desires for a late-night snack due to the clean flavor.

Infographics 5

LATE EVENING: 9pm – 11pm

As the day winds down, take a relaxing bath with essential oils to unwind. Boredom leads to snacking which may mean reaching for a box of cookies in the late hours of the night.

The creators behind the chart suggest taking a photo – it doesn’t clarify whether of the meal or yourself – to curb an appetite.

It claims seeing a photo will make people reconsider their candied decision.

In order to get a full eight hours of sleep, be in bed by 11pm. Sleep is a huge factor in undesired cravings.

Infographics 6

Quest Comments Off on The ultimate guide to beating sugar cravings: Hour-by-hour plan explains how to stave off your sweet tooth
Health
Hair despair: how to avoid it and have great looking locks the natural way

Hair despair: how to avoid it and have great looking locks the natural way

May 7, 2017

Most of us would love to have a full head of thick, shiny Rapunzel worthy hair. Our genes are partly responsible for hair growth and loss, as well as condition and quality. But there are other factors in our lives that can also have a negative effect on hair quality and growth, causing our hair to become weak, dry, lacklustre, or triggering hair loss. These factors can include nutrient deficiencies, stress, hormonal changes, poor circulation, thyroid problems and even over-brushing.

Here are our top tips to encourage optimal hair growth and condition, taking you from hair despair to magnificent mane in 10 easy steps:

Protein Power
Keratin, a substance that provides the strength and structure of hair, is a protein, and our body makes it from the proteins that we eat. So to ensure you have strong hair, eat a variety of protein-containing foods every day: meat, fish, eggs, beans and lentils, nuts and seeds, and dairy products are all good examples. Swap your morning cereal for scrambled eggs on whole grain toast and add a handful of nuts or seeds to your porridge.

Harmonise your hormones
Most women experience some hair loss as they get older. Balancing your hormones can help to minimise these changes. Diet, lifestyle and exercise can make a big difference here. Herbs such as black cohosh and red clover can also help balance hormone levels naturally. Try vegan friendly, Flavanon 4. Taking a little helping hand from Mother Nature, Quest has harnessed the natural healing powers of the red clover, which is used in both traditional Chinese and Western Folk medicine, to help balance oestrogen levels safely and simply.

Keep grey at bay with Biotin
Biotin is one of the B vitamins and its deficiency has been linked to greying and hair loss, and it is thought to be so vital primarily because of its role in the manufacturing of proteins, including as keratin. Specific biotin-rich foods include brown rice, soya beans, lentils, barley and oats, as well as nuts and seeds such as walnuts, pecans, almonds and sunflower seeds. So a breakfast of wholegrain oat porridge with plenty of nuts and seeds added is not only a good way to get protein, but also a fantastic biotin-booster.

Healthy fats for healthy hair
If you have dry, brittle hair, or a dry or scaly scalp, you could be deficient in essential fatty acids. As most of us know, fat is not all bad, and the essential fats have many vital roles in the body including maintenance of healthy skin, scalp and glossy hair. Oily fish, raw seeds and nuts, cold-pressed flaxseed oil and avocadoes all supply good levels of healthy fats. Try a mashed avocado with lemon juice and black pepper on a slice of toast for a healthy hair-loving snack. Not a fan of fish? Try taking regularly Quest Vitamins’ Super Omega 3-6-9 to boost your Omega levels.

Ditch the sugar
Sugar is an ‘anti-nutrient’, meaning it provides no nutritional benefits of its own, and actually uses up nutrients in the body to process it, including those that you need for healthy hair. Refined carbohydrates such as white bread, pasta, white rice and anything else made with white flour have a similar effect, as they have had all the vital nutrients stripped away from them, and are quickly absorbed and turned into sugar in the blood. So replace your afternoon biscuit with a piece of fruit and a few nuts.

Iron for strong locks
One of the primary causes of hair loss in women before menopause is low levels of iron. This results in loss and thinning of the hair all over the scalp, although it can be worse on the top. If this matches your symptoms, ask your doctor to test your ferritin levels (ferritin is the ‘storage’ form of iron in the body): anything below 40 ng/ml can trigger hair loss, even if this is not considered to be below the ‘normal’ range. The best sources of iron are meats, beans and lentils, green leafy vegetables and seeds such as sunflower and pumpkin seeds. You may also need an iron supplement if you are found to be deficient. Go for Once A Day Iron Plus.

Circulation, circulation, circulation
One of the reasons for hair loss and poor hair quality can simply be reduced circulation to the scalp, meaning fewer nutrients are available to the hair follicles. Vitamin C and bioflavonoids in fruits and vegetables can support healthy blood vessels, so make sure you get at least your five-a- day, if not seven or ten! Spices such as ginger, cinnamon and cayenne can also stimulate the circulation and are great winter warmers to boot. Regular exercise is important to boost the circulation too, as well as for its many other health benefits.

Keep it natural
Some chemicals in hair treatment products can cause a reaction on the scalp, which affects hair growth and quality. Some chemicals can also be drying for the hair. Look for more natural alternatives at your health food store.

Avoid drastic weight loss diets
Very low-calorie diets are a common trigger of hair loss. Low-calorie diets often do not provide enough essential fats and protein, vitamins and minerals to nourish the hair. If you need to lose weight, it can be far better to choose a healthy eating plan such as a low-GL (low glycaemic load) diet, and make sure you are including protein with every meal and a source of essential fats every day. Taking a multivitamin and mineral can also support your nutrient levels while you are losing weight.

100 brushes a day?
It may go against the old wives tale, but too much brushing can actually break the hair and cause more to fall out. Never brush your hair when it’s wet – use a wide-tooth comb instead, or ideally leave it to dry naturally before brushing. Tight ponytails or other hairstyles that pull on the hair can also affect its condition and increase hair loss, so avoid these if you can. Ensuring you have regular trims – especially if you have long hair – also reduces breakage and hair loss.[:eu]Most of us would love to have a full head of thick, shiny Rapunzel worthy hair. Our genes are partly responsible for hair growth and loss, as well as condition and quality. But there are other factors in our lives that can also have a negative effect on hair quality and growth, causing our hair to become weak, dry, lacklustre, or triggering hair loss. These factors can include nutrient deficiencies, stress, hormonal changes, poor circulation, thyroid problems and even over-brushing.

Here are our top tips to encourage optimal hair growth and condition, taking you from hair despair to magnificent mane in 10 easy steps:

Protein Power
Keratin, a substance that provides the strength and structure of hair, is a protein, and our body makes it from the proteins that we eat. So to ensure you have strong hair, eat a variety of protein-containing foods every day: meat, fish, eggs, beans and lentils, nuts and seeds, and dairy products are all good examples. Swap your morning cereal for scrambled eggs on whole grain toast and add a handful of nuts or seeds to your porridge.

Harmonise your hormones
Most women experience some hair loss as they get older. Balancing your hormones can help to minimise these changes. Diet, lifestyle and exercise can make a big difference here. Herbs such as black cohosh and red clover can also help balance hormone levels naturally. Try vegan friendly, Flavanon 4. Taking a little helping hand from Mother Nature, Quest has harnessed the natural healing powers of the red clover, which is used in both traditional Chinese and Western Folk medicine, to help balance oestrogen levels safely and simply.

Keep grey at bay with Biotin
Biotin is one of the B vitamins and its deficiency has been linked to greying and hair loss, and it is thought to be so vital primarily because of its role in the manufacturing of proteins, including as keratin. Specific biotin-rich foods include brown rice, soya beans, lentils, barley and oats, as well as nuts and seeds such as walnuts, pecans, almonds and sunflower seeds. So a breakfast of wholegrain oat porridge with plenty of nuts and seeds added is not only a good way to get protein, but also a fantastic biotin-booster.

Healthy fats for healthy hair
If you have dry, brittle hair, or a dry or scaly scalp, you could be deficient in essential fatty acids. As most of us know, fat is not all bad, and the essential fats have many vital roles in the body including maintenance of healthy skin, scalp and glossy hair. Oily fish, raw seeds and nuts, cold-pressed flaxseed oil and avocadoes all supply good levels of healthy fats. Try a mashed avocado with lemon juice and black pepper on a slice of toast for a healthy hair-loving snack. Not a fan of fish? Try taking regularly Quest Vitamins’ Super Omega 3-6-9 to boost your Omega levels.

Ditch the sugar
Sugar is an ‘anti-nutrient’, meaning it provides no nutritional benefits of its own, and actually uses up nutrients in the body to process it, including those that you need for healthy hair. Refined carbohydrates such as white bread, pasta, white rice and anything else made with white flour have a similar effect, as they have had all the vital nutrients stripped away from them, and are quickly absorbed and turned into sugar in the blood. So replace your afternoon biscuit with a piece of fruit and a few nuts.

Iron for strong locks
One of the primary causes of hair loss in women before menopause is low levels of iron. This results in loss and thinning of the hair all over the scalp, although it can be worse on the top. If this matches your symptoms, ask your doctor to test your ferritin levels (ferritin is the ‘storage’ form of iron in the body): anything below 40 ng/ml can trigger hair loss, even if this is not considered to be below the ‘normal’ range. The best sources of iron are meats, beans and lentils, green leafy vegetables and seeds such as sunflower and pumpkin seeds. You may also need an iron supplement if you are found to be deficient. Go for Once A Day Iron Plus.

Circulation, circulation, circulation
One of the reasons for hair loss and poor hair quality can simply be reduced circulation to the scalp, meaning fewer nutrients are available to the hair follicles. Vitamin C and bioflavonoids in fruits and vegetables can support healthy blood vessels, so make sure you get at least your five-a- day, if not seven or ten! Spices such as ginger, cinnamon and cayenne can also stimulate the circulation and are great winter warmers to boot. Regular exercise is important to boost the circulation too, as well as for its many other health benefits.

Keep it natural
Some chemicals in hair treatment products can cause a reaction on the scalp, which affects hair growth and quality. Some chemicals can also be drying for the hair. Look for more natural alternatives at your health food store.

Avoid drastic weight loss diets
Very low-calorie diets are a common trigger of hair loss. Low-calorie diets often do not provide enough essential fats and protein, vitamins and minerals to nourish the hair. If you need to lose weight, it can be far better to choose a healthy eating plan such as a low-GL (low glycaemic load) diet, and make sure you are including protein with every meal and a source of essential fats every day. Taking a multivitamin and mineral can also support your nutrient levels while you are losing weight.

100 brushes a day?
It may go against the old wives tale, but too much brushing can actually break the hair and cause more to fall out. Never brush your hair when it’s wet – use a wide-tooth comb instead, or ideally leave it to dry naturally before brushing. Tight ponytails or other hairstyles that pull on the hair can also affect its condition and increase hair loss, so avoid these if you can. Ensuring you have regular trims – especially if you have long hair – also reduces breakage and hair loss.

TUMMY TROUBLES Don’t talk with your mouth full and keep a diary… experts reveal top 10 tips to beat IBS

TUMMY TROUBLES Don’t talk with your mouth full and keep a diary… experts reveal top 10 tips to beat IBS

March 13, 2017

Dealing with the excess wind or constipation from IBS? These tips could help ease your suffering

LET’S face it, tummy troubles are a more than just a little bit awkward.

From constipation to diarrhoea and gas, no one likes talking about the uncomfortable feeling that can have you running to the bathroom every time you eat.

Tummy

IBS affects twice as many women as men and can last for months at a time

Thankfully, there are some easy steps you can can to manage irritable bowel syndrome (IBS).

The condition affects as many as one in five people in the UK and can last for months at a time.

It usually first develops when a person is between 20 and 30 years of age and it affects twice as many women compared to men.

The exact cause of IBS is unknown, but most experts think that it’s related to increased sensitivity of the gut and problems digesting food.

Those experiencing IBS may have stomach pain, diarrhoea, constipation, bloating, excess wind and a feeling they have not properly emptied their bowel.

As April marks IBS awareness month, some experts have pooled together their best tips and tricks to managing the condition.

1. Write it down

Dr. Marilyn Glenville, author of Natural Alternatives to Sugar and a leading nutritionist, said: “You may discover that there are certain foods that trigger the symptoms or it could be the time of day which makes them worse, for instance when you are tired or you may find your symptoms are linked to regularly stressful aspects of your week.”

IBS

IBS can cause excess gas and bloating, diarrhoea and constipation

2. Make time in the morning

Nutritionist Cassandra Barns says making sure you have enough time in the morning to have a proper breakfast can help.

She said: “Rather than having to rush around in the morning, make sure you have plenty of time to have a proper breakfast and go to the toilet before you head off to work.

“By starting your day in a calmer fashion, it can help you feel more relaxed too.”

3. Watch out for wheat and dairy

If you want to experiment by cutting out certain groups of foods make sure you stick with it for two weeks to really be sure of the effects of the foods.

Dr Glenville added: “Try excluding wheat and dairy foods for two weeks as these have been shown to be the biggest culprits in triggering IBS symptoms.”

Wheat

Wheat can exacerbate the problem as it is more difficult to digest

4. Resistant starch could also cause a problem

Dr Glenville continued: “Certain foods contain something called resistant starch which means that they resist digestion.

“This in turn, can cause bloating, abdominal discomfort, flatulence, trapped wind and diarrhea.

“These foods include beans such as lentils, soya and chickpeas.”

5. Put down your coffee

Bad news for those who simply cannot function without a hot cup of coffee in the morning – coffee can make IBS worse.

Shona Wilkinson, a nutritionist for SuperfoodUK.com, said: “Instead of having a coffee, try a ginger tea as this has a number of benefits for IBS in that it can help to prevent indigestion, gas and bloating.

“Ginger also acts as an anti-spasmodic and it relaxes and soothes the intestinal tract.

“It is also known to reduce anxiety, which for some people can worsen gastrointestinal symptoms.”

Coffee

Coffee can also worsen the symptoms, so experts recommend ginger tea instead

6. Don’t talk with your mouth full

Seems strange, but talking with your mouth full can lead to excess burping.

Dr Gelnville said: “Don’t talk with your mouth full, as in doing so you can gulp mouthfuls of air and this can cause excess belching.

“Chew well, chewing is the first part of digestion and can reduce foods fermenting lower down in the digestive tract.”

7. Don’t eat when you’re stressed

Shona Wilkinson explained: “Never eat when you are stressed, feeling emotional or in a rush.

“Take time to sit down at the table and eat slowly and calmly.

“Try to avoid eating with others and being over-talkative.

“By focusing on the conversation rather than the eating, this may interfere with the digestive process.

“It’s also important to chew properly, at least 30 times each mouthful.”

8. Take Vitamin B6

Cassandra Barns recommends a vitamin B6 supplement to ease symptoms.

She said: “A multivitamin and mineral supplement should be the foundation of a supplement programme and should contain good levels of the B vitamins including vitamin B6.

“This is an important vitamin for IBS as low levels of this nutrient have been associated with the condition.”

She recommends Quest Vitamins Equigluco from qnutrapharma.com.

Pills

Vitamin supplements such as magnesium and vitamin B6 can ease digestion problems

9. Take Magnesium

She also recommended a magnesium supplement, adding: “Magnesium is an important mineral for helping with IBS because it helps to relax the muscles in the bowel and help prevent cramping and spasms. It is particularly helpful for IBS if the main symptom is constipation rather than diarrhoea.”

KalmAssure Magnesium Powder by Nature’s Plus could help.

10. Probiotics will help

“Probiotics are a hot topic of the digestive health world, including IBS.

“Research has been mounting over the years to suggest that probiotics can be extremely beneficial in helping with IBS, and helps to promote general gut health,” Barns said.

You could try Pro-Ven Adult Probiotic 25 Billion, available in Boots.

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Health
How to banish a sweet tooth

How to banish a sweet tooth

March 1, 2017

Top ways to banish your sweet tooth

Everyone knows that having a sweet tooth isn’t the healthiest preference!

Fat used to be labelled as the enemy but now we know that sugar is more to blame for ill health. Having a high sugar diet can often result in poor skin, erratic energy levels, diabetes, premature ageing and many other chronic health conditions.

In order to feel and look healthier, many people choose to cut out or drastically reduce the amount of sugar in our diets but overcoming your sweet tooth is sometimes next to impossible with willpower alone, so what can you do to help curb your cravings?

Watch your portions

Look for foods that have a low glycaemic load, as their impact on blood sugar level is minimal and you’ll be less likely to experience blood glucose highs and lows that will have you reaching for treats. Each meal should contain protein, non-starchy vegetables and unrefined carbohydrates and try to limit sweet tasting veg and opt for green veg like broccoli and spinach, ideally making up half your plate. Sources of protein like lean turkey, eggs and fish are digested slowly and make you feel fuller for longer.

Always have brekkie!

If you skip breakfast you are more likely to crave sugar around the late morning or lunchtime. To keep your blood sugar levels steady try two poached eggs on a slice of wholemeal bread for breakfast, maybe with some rocket leaves or a pot of sugar-free yoghurt with nuts and berries.
Stock up on healthy alternatives
A healthy snack between meals can help while you’re trying to give up sugar, as it stops your sugar levels dropping too low, which can cause sweet cravings. Two oatcakes topped with a tablespoon of humus or guacamole is a healthy alternative to a sugary snack. If you’re reaching for the fruit bowl, avoid always choosing bananas and opt for berries as they are naturally low in sugar.

Put down the kettle

Caffeine is a stimulant that releases stress hormones in the body, which can uneven energy levels and heighten sugar cravings later in the day. Even decaffeinated coffee and tea may contain other stimulants, so instead try naturally caffeine free rooibos tea or grain based coffee alternatives.

Our Top 3 Supplements To Stop That Sweet Tooth

Fish Oil is not only an essential supplement for heart, joints and the brain, but it will also keep you fuller for longer as it enhances insulin sensitivity. Try our Cod Liver Oil.

CoEnzyme Q10 is needed for energy production and enhances your metabolism. It also maximizes the burning of foods for fuel, helping to normalise fats in our blood. Try our Ubiquinol Qu10.

Chromium has a vital role in supporting normal blood glucose levels, and therefore helps to prevent the dips that cause us to crave sugary foods. Try our Chromium Picolinate.

Give your heart some TLC

Give your heart some TLC

March 1, 2017

10 ways to give your heart some TLC this Valentines

Your heart is the centre of your cardiovascular system and one of the most precious organs due to its many roles – from transporting oxygen around your body, to the support of your immune system. The foods you eat and the amount of activity you do can dramatically affect your heart health, so how can we show this organ some love?

1. Treat yourself to some chocolate

Yes, you read that right…. a little bit of dark chocolate (one to two squares a day) may help lower blood pressure, and therefore contribute to a healthy heart. Go for quality (dark) chocolate (60-70 per cent cocoa solid).

2. Read the labels

Scanning the shelves for your weekly shop? Make sure you check the labels. Try to avoid products with powdered, refined fructose. It was first thought that fructose could be a useful substitute for sucrose (table sugar) and might be helpful for those with diabetes, as it does not cause the release of insulin. However, because fructose does not use insulin to remove it from your bloodstream, your liver has to metabolise it on its own. Fructose triggers lipogenesis (the production of fats, e.g. cholesterol) in your liver, which can in turn lead to an increased risk of heart disease.

3. Sidestep the salt

Try to limit the amount of salt you consume. Reducing the salt in your food is a big part of having a healthy heart, as eating lots of it can contribute to high blood pressure. Try using spices for flavour instead and be aware of ‘hidden’ salt in processed foods.

4. Get moving

Lack of exercise is a key risk for heart disease in both men and women. Aim for 30 minutes of exercise a day – every effort is a step in the right direction; use the stairs, play with your children in the park, take up dancing – whatever it takes to increase your heart rate.

5. Up your fruit and veg

One of the contributing factors to heart disease is damage over time and inflammation. When the lining of the arteries becomes damaged, this is when cholesterol is deposited and a plaque starts to form. And when cholesterol itself is damaged (oxidised) and deposited, this can trigger inflammation and a build-up of immune cells too – all of which adds to the risk of the plaque rupturing and causing a clot or heart attack.
Eating plenty of antioxidant-rich foods may help protect against damage. Go for lots of bright and dark-coloured fruit vegetables, aiming for around seven servings a day, rather than just five.

6. Limit electrical devices

Stress can have a negative effect on your ticker, so make sure you take the time to relax… without staring at the TV screen. Even though you may use electrical devises as a way of relaxing, they can actually cause your body to go into a state of stress. We have all done it – come home from work and switched on the TV after a stressful day, or browsed the internet on our smart phones before sleeping. Our nerves are not able to relax when we have the constant light in our vision. Switch off all electrical devises when trying to relax, especially 30 minutes before bed, to help you get a good sleep.

7. Laugh out loud

Don’t just LOL in your Facebook posts and texts. Have a real chuckle as laughing can be good for your heart. This is because it can lower stress hormones, decrease inflammation in your arteries, and raise your levels of high-density lipoprotein (HLD), known as “good cholesterol.”

8. Sleep your way to better heart health

Tempted to have a late night or a mammoth of a lie in? Think of how comfortable you’ll be curled up in your duvet for a decent amount of snoozing time, which can help limit the amount of calcium in your arteries (an early sign of heart disease).
Magnesium is known as ‘nature’s tranquilliser’ and has a calming relaxing effect on the body. It is particularly helpful if your sleep is being disturbed by cramps, as it is a muscle relaxant. Try to include magnesium rich foods into your diet, such as leafy greens. To make sure you’re getting your daily dose of magnesium try our Synergistic Magnesium.

9. Start your day with a bowl of porridge

If you have high cholesterol, it’s important to include soluble fibre in your diet. This special fibre, binds to harmful LDL cholesterol and bile acids in the digestive tract. This means that cholesterol is eliminated from the body, rather than absorbed into the blood stream. Top sources of soluble fibre include oats, oat bran, beans, lentils, sweet potato, almonds, apples and flax seeds.

10. Add in Co Q10

Coenzyme Q10 (or Co Q10) is a vitamin-like substance that has two main crucial roles in our cells it helps to release energy and acts as a powerful antioxidant. We need lots of Co Q10 for the heart muscle, just to allow it to keep beating! We make Co Q10 in our body, but its production may decline as we age, and may also be lower in the case of some chronic illnesses such as heart disease. This is why taking a Coenzyme Q10 supplement may be beneficial for heart health. Try our Ubiquinol Qu10. Ubiquinol is a specific form of coenzyme Q10 that is said to be more effective than the standard ubiquinone form.

Get back to flat

Get back to flat

March 1, 2017

Get back to flat: 12 do’s and dont’s to deflate your tummy

Belly sticking out? Don’t worry – we put together our top tips on how to de-bloat your tummy:

Limit cruciferous vegetables on your plate. Broccoli, cauliflower and cabbage may cause bloating and excess wind. For some people these vegetables are not digested completely in the small intestines, sometimes due to a lack of enzymes. It means, that when they reach the large intestines, bacteria in that part of the gut can cause gas and bloating when breaking down those foods.

Stone fruits like plums are packed with sugar alcohols, which can ferment causing bloating and gas.

Cut down on diary. Some people don’t produce the enzyme lactase, which helps them break down lactose, a sugar found in milk. You need this enzyme in your body otherwise lactose ferments in the gut causing pain, gas and bloating. Try taking our Enzyme Digest to promote digestive ease and comfort.

Say no to croissants, cookies and pasta. Refined carbohydrates will have a higher glycemic index (GI) than unrefined carbs so they are broken down into glucose (sugar) more quickly which can cause bloating and gas. They can also often contain wheat, which can be a problem for people with IBS symptoms.

Limit spices. Some spicy foods can stimulate the release of stomach acid, which can cause irritation and others can ferment in the digestive system causing bloating.

Limit pulses. Certain foods such as beans, pulses and root vegetables are notorious for causing bloating and wind. Although these foods are good for you and are low in fat, try choosing salad vegetables such as salad leaves and tomatoes, which will not make you bloat.

Always chew food thoroughly. Try to chew each mouthful until the food is liquid – not only will this help to ensure that the food is properly digested, but it will also help you to eat slower.

Avoid large meals – eat less more often. Eating a large meal increases your feeling of fullness but means you will be more likely to eat more calories over the course of a day. Instead of eating three large meals a day, try four to six smaller meals spread out throughout the day.

Don’t reach for a diet coke. It might be low in calories, but the fizzy bubbles in carbonated diet drinks can cause gas to get trapped in your stomach and will cause bloating. Instead, drink water flavoured with lemon, lime, or cucumber or even a peppermint tea for a soothing beverage that may help reduce bloating. Not only are these great bloat-free alternatives but they will also help you to cleanse your the body.

Don’t chew chewing gum. It might keep your mouth busy and stop you reaching for the biscuit tin but chewing gum can also lead to swallowing air, which can cause bloating. It can also stimulate your digest enzymes causing them to ‘expect’ food, which can then stimulate hunger. If you do have to snack, it’s better to graze on a healthy, high-fiber snack like oatcakes, carrot batons or low fat popcorn.

Watch your salt intake. Never add extra salt to your food – not only is this bad for your heart and your blood pressure but especially for dieters, salt actually increases the amount of water that the body retains and can therefore make you bloated and feel heavier.

Avoid sweetener. Many people suffer from bloating because they consume too much sugar alcohol found in artificially sweetened foods and drinks, so it is important to avoid these sweeteners as much as possible.

Take probiotics. Re-balance ‘good bacteria’ in your gut, support digestion and reduce symptoms of lactose intolerance with prbiotics. Try our Mega 8 Biotix which contains 8 different strains of bacteria.[:eu]

Get back to flat: 12 do’s and dont’s to deflate your tummy

Belly sticking out? Don’t worry – we put together our top tips on how to de-bloat your tummy:

Limit cruciferous vegetables on your plate. Broccoli, cauliflower and cabbage may cause bloating and excess wind. For some people these vegetables are not digested completely in the small intestines, sometimes due to a lack of enzymes. It means, that when they reach the large intestines, bacteria in that part of the gut can cause gas and bloating when breaking down those foods.

Stone fruits like plums are packed with sugar alcohols, which can ferment causing bloating and gas.

Cut down on diary. Some people don’t produce the enzyme lactase, which helps them break down lactose, a sugar found in milk. You need this enzyme in your body otherwise lactose ferments in the gut causing pain, gas and bloating. Try taking our Enzyme Digest to promote digestive ease and comfort.

Say no to croissants, cookies and pasta. Refined carbohydrates will have a higher glycemic index (GI) than unrefined carbs so they are broken down into glucose (sugar) more quickly which can cause bloating and gas. They can also often contain wheat, which can be a problem for people with IBS symptoms.

Limit spices. Some spicy foods can stimulate the release of stomach acid, which can cause irritation and others can ferment in the digestive system causing bloating.

Limit pulses. Certain foods such as beans, pulses and root vegetables are notorious for causing bloating and wind. Although these foods are good for you and are low in fat, try choosing salad vegetables such as salad leaves and tomatoes, which will not make you bloat.

Always chew food thoroughly. Try to chew each mouthful until the food is liquid – not only will this help to ensure that the food is properly digested, but it will also help you to eat slower.

Avoid large meals – eat less more often. Eating a large meal increases your feeling of fullness but means you will be more likely to eat more calories over the course of a day. Instead of eating three large meals a day, try four to six smaller meals spread out throughout the day.

Don’t reach for a diet coke. It might be low in calories, but the fizzy bubbles in carbonated diet drinks can cause gas to get trapped in your stomach and will cause bloating. Instead, drink water flavoured with lemon, lime, or cucumber or even a peppermint tea for a soothing beverage that may help reduce bloating. Not only are these great bloat-free alternatives but they will also help you to cleanse your the body.

Don’t chew chewing gum. It might keep your mouth busy and stop you reaching for the biscuit tin but chewing gum can also lead to swallowing air, which can cause bloating. It can also stimulate your digest enzymes causing them to ‘expect’ food, which can then stimulate hunger. If you do have to snack, it’s better to graze on a healthy, high-fiber snack like oatcakes, carrot batons or low fat popcorn.

Watch your salt intake. Never add extra salt to your food – not only is this bad for your heart and your blood pressure but especially for dieters, salt actually increases the amount of water that the body retains and can therefore make you bloated and feel heavier.

Avoid sweetener. Many people suffer from bloating because they consume too much sugar alcohol found in artificially sweetened foods and drinks, so it is important to avoid these sweeteners as much as possible.

Take probiotics. Re-balance ‘good bacteria’ in your gut, support digestion and reduce symptoms of lactose intolerance with prbiotics. Try our Mega 8 Biotix which contains 8 different strains of bacteria.

Eat Yourself to Sleep

Eat Yourself to Sleep

March 1, 2017

7 ways to eat yourself to sleep

Whether you’re an early bird or a night owl none of us want to be tossing and turning during the night, attempting to ‘count sheep’ in the hope of finally drifting off. To help you get enough shut-eye try eating your way to a peaceful sleep.

1. Help float away your worries with fish

Try to eat oily fish twice a week or snack on chia seeds, as fatty acids are great ‘brain’ food and can help to fight mood swings, so your feeling more rested by bedtime. 18% of our brain is made up of Omega-3s, however, we don’t produce this fatty acid in the body, so we have to find sources from the food we eat. To help make sure you’re getting your daily dose try our Super Omega 3-6-9.

2. Prepare yourself for bed with protein

Make sure you have enough protein during the day. High-protein foods are meats, fish, beans and lentils, seeds and nuts (choose unsalted and raw rather than roasted). Protein foods provide the amino acid tryptophan, which convert to the hormones serotonin and melatonin, which are needed for a good sleep. Too much high-protein food in the last few hours before bed however, can be hard to digest – especially red meat and nuts.

3. Move over lack of sleep with magnesium

Include plenty of magnesium-rich foods in your diet such as; buckwheat, pumpkin and sunflower seeds, fish and leafy green vegetables. Magnesium is known as ‘nature’s tranquiliser’ and is needed to relax our muscles. It is also vital for the function of GABA, a calming neurotransmitter that helps your brain “switch off” and relax. You can also try taking a supplement, such as our Synergistic Magnesium.

4. Cheese off…

Avoid large meals and too much hard-to-digest food, such as cheese, red meat and fried food for three to four hours before going to bed. This can help deter the likes of heartburn flaring up as soon as your head hits the pillow.

5. Skip the caffeine

Caffeine can stay in the body for up to 12 hours so if you do have sleep problems, avoid tea or coffee from about 12 noon onwards. If you still want a hot beverage try the calming chamomile tea instead.

6. Avoid a large evening tipple

Too much alcohol can disrupt sleep: although it may make us fall asleep quickly, sleep is usually poor quality and we can wake up after a few hours and find it hard getting back to sleep again. Every person will have different tolerance levels, but try sticking to no more than one glass of wine or a beer to encourage optimal sleep. Your head may also thank you for this in the morning!

7. Good carbs for good night’s sleep

Slow-releasing carbohydrates help to keep the levels of sugar (glucose) in your blood stable, providing your body with sustained energy. You may not think you need much energy while you’re asleep, but your brain and body still need glucose to keep working. If your glucose levels fall too low this can cause the release of the hormones adrenaline and cortisol, which can wake you up. To avoid this, try having some slow-releasing carbohydrates in the evening, opt for a serving of brown rice or a slice of rye bread with your evening meal.

5 Steps to Smooth Skin

5 Steps to Smooth Skin

February 28, 2017

Are you struggling with uneven complexion, breakouts, dry patches and irritation? In 5 simple steps you can tweak your lifestyle and skincare habits this winter to help smooth your skin and give you a healthy complexion.

No sugar, please!

You could be spending hundreds of pounds on expensive creams but if your diet is packed with sugar, you might as well forget about smooth skin.

Sugar not only affects general health but it can also ruin our skin. How? Firstly, sugary and processed foods contain little in the way of vitamins and minerals that nourish and protect the skin.

Secondly, sugar and refined carbohydrates (which are quickly absorbed, just like sugar) cause a surge of the hormone insulin, which can then increase your levels of testosterone, which in turn can contribute to breakouts and acne.

And finally, high levels of sugar in the blood can increase the rate of a process called glycation. This occurs when sugar molecules bind to proteins or fats, making them stiff and inflexible. One of the proteins affected is collagen and this can result in loss of elasticity of the skin, encouraging the formation of wrinkles.

Curb your sugar cravings with our Equigluco that contains chromium and green coffee extract to boost your metabolism.

Smoked salmon, anyone?

As well as being necessary for our heart, brain and eye health, omega-3 and omega-6 fatty acids play an essential role in the structure and appearance of the skin. They are incorporated into cell membranes in the epidermis (the top layer of skin) and form a matrix around the cells, helping to maintain the skin’s barrier function and prevent moisture loss.

They are also thought to have a role in the dermis – the lower layer of skin – by controlling inflammation and minimising collagen damage from UV rays. So if you can, be sure to eat a good serving of oily fish such as salmon, mackerel and sardines three times a week. It’s also beneficial to take a good quality supplement. Go for our Super Omega 3-6-9.

Stress: Guilty as charged

Not only frowning all the time make you less approachable, but stress can actually affect the quality of your skin too. Anxiety can be causing wrinkles, blotchy patches and spots. One reason for this is that high levels of cortisol (the stress hormone) in the blood can contribute to other hormone imbalances – for example in oestrogen and testosterone – which can then lead to pimples and outbreaks.

Apart from triggering a number of other changes in your body, cortisol boosts sebum production, which can lead to blocked up hair follicle and acne. That’s why after an exam we often end up with a few new spots.

Apart from breakouts, stress can also lead to dryness or even eczema. According to a study in the Journal of Investigative Dermatology, women, who are experiencing high stress situations suffer with dehydrated and irritated skin.
Less is more
Every day the average woman exposes her skin to a multitude of chemicals and unnatural substances in the cosmetics and skincare products she uses. As well as having a potential impact on overall health and wellness, many of these chemicals can irritate the skin, even causing issues like eczema or dermatitis.

Thankfully, there are now plenty of natural products on the market. Look for those made with the highest percentage of natural, organic, plant-based ingredients and that are free from some of the most damaging chemicals including synthetic fragrances, parabens, sodium lauryl sulphate and harsh detergents.

Look no further than in your kitchen cupboard for extra help. For sensitive and even acne-prone skins, natural pure oils such as extra virgin coconut oil or jojoba oil can be the gentlest option for cleansing and moisturising.

Essential oils

If you have irritated, dry or damaged skin, it has to be soothed first. Essential oils are your best friends – packed with vitamins, amino acids and anti oxidants they not only smooth fine lines but also heal blemishes and irritations at the same time.

Which oils to chose? Aloe Vera, often called a ‘miracle plant’, has been used in herbal medicine for over 2,000 years. It’s mainly known from its healing properties, as it kills certain bacteria and reduces inflammation. It is also a great anit-oxidant, which means it protects skin from free radical damage. Tea Tree oil destroys bacteria like nothing else does – it penetrates blockages between your skin and glands, it clears clogged pores and dries out stubborn blackheads. Lemon essential oil can help to rejuvenate tired-looking skin and brighten complexion.