Fight back to stress

Fight back to stress

August 18, 2017

It’s no secret that stress is an ever-increasing element in British adults’ lives. Balancing busy work, social and home lives is making us Brits more stressed than ever. Sometimes when you are going through a particularly stressful time in your life, you forget about your health. So, we have rounded up our top tips and natural supplements to help put your health and wellbeing first in times of stress

Have a LOL

When it comes to relieving stress, having a laugh is one of the best remedies as it triggers healthy changes in our body. Whether you’re giggling with the girls or laughing out loud at your favourite TV show, your laughter can help boost your energy, stimulate circulation and aid muscle relaxation. Studies suggest that laughing releases the feel-good chemicals, endorphins, which make us happier and more relaxed.

Eat smart

You may already know that a poor diet can have a negative effect on your body, but did you know that it also has an impact on your brain health? When we experience stressful situations in our lives whether it be at work or at home, it is common for many of us to skip meals or reach for sugary, comfort food. However, banishing the naughty office snack draw and focussing on a balanced diet, will ensure you keep your health in check no matter what the situation. If you’re a self-confessed sweet tooth and are finding it hard to give up the sweet snacks, try our Equigluco. It is a specialist formula designed to support blood glucose regulation. It contains chromium and green coffee extract, which helps to balance insulin levels to help keep those afternoon sugar pangs at bay.

Sweat it out

If you feel like you can’t escape from your mounting worries, it might be worth lacing up and leaving the house for a 20-minute run? Going for a run releases endorphins and is a great way to switch off and clear your mind from stress. If you’re going through a particularly stressful time, just make sure you take care with the types and duration of exercise you choose.  Intense exercise can sometimes raise your levels of stress hormones, making you more anxious, stressed and tired, so try to avoid endurance exercise or very high intensity exercise such as spinning classes. Good types of exercise to go for can include weight training, interval training with periods of rest, moderate intensity aerobic-type exercise such as short-distance jogging, and relaxing exercise such as yoga or Pilates. You can also take part in a team sport, such as netball or football, to enjoy working out while releasing endorphins as well as the social element.

Hello sunshine

A lack of sunlight can have a larger impact on your health than you may think! Little exposure to sunlight can cause deficiencies in vitamin D, which can play an important role in your mental health as the deficiency has been linked to low moods. Since the winter months are fast approaching, don’t let the lack of sunshine bring down your mood. Reach for our Once a Day Sunshine D to keep your vitamin D levels healthy when the sun isn’t shining!

B happy!

B vitamins play an important role in supporting our bodies during stressful times. They can help support your stress levels by regulating your mood and supporting your brain health. B vitamins also contain nutrients to reduce tiredness and fatigue, supporting your energy and concentration levels throughout the day. Foods that are high in B vitamins include the likes of leafy green vegetables, oily fish, bananas, fresh fruits and eggs. Some of the B vitamins are a little harder to absorb from your food, so it is advisable to include a supplement in your diet. Our Mega B Complex is a high potency formula designed to support a hectic lifestyle, providing a full spectrum of the B vitamins.

Get some Zzz’s

It’s no secret that a good night’s sleep is important for your health, as well as being a great stress reliever. With this being said, a good night’s sleep can be easier said than done and sometimes you have so much running through your mind that it can be hard to switch off in times of stress. Do what you can to go to bed early enough to get 7 or 8 hours sleep! Try to develop a wind-down routine before you hit the sheets to relax your mind, such as having a warm bath or meditating. Known as ‘nature’s tranquiliser’, magnesium is associated with calming and relaxing properties. Try taking our Synergistic Magnesium in the evening before bed to help relax your muscles, aid your sleep and help you cope better with stress!

5 Ways To Feed Your Brain

5 Ways To Feed Your Brain

July 14, 2017

We all want to grow old gracefully and keep our wits about us as the years roll by and one of the ways we can do this is to look after our brain function. So, it is important to consider how nutrition can affect our brain health.

 Fruit and Vegetables

One of the most important things we can do to look after our brain health is to eat sufficient amounts of fruit and vegetables. However, while this may seem like obvious advice, according to a survey published by the International Business Times, only 17% of British adults managed to get their five portions of vegetables and fruit a day.[1]

Recent studies have found that the risk of cognitive decline and developing dementia in old age is lower in people who consume at least their five a day.[2] So, eat fresh to stay sharp!

Blueberries are particularly packed with goodness and can boost learning and memory due to the high levels of flavonoids, in particular anthyocyanins, which are thought to protect against oxidative stress , which can damage parts of cells in the brain. Try adding some to a smoothie sprinkle them on your porridge, or even buy a punnet to snack on during the day.

Omega 3 oils

Omega 3 oils are another crucial nutritional element that supports the brain’s normal function. DHA is one of the major Omega 3 fatty acids in the brain and is believed to have the most positive effect on both our memory and mood. Omega 3 is most commonly found in oily fish such as salmon and mackerel, as well as walnuts, chia seeds, and eggs. If you still feel you aren’t getting enough, try one of our Omega 3 Fish Oil 1000mg supplement.

Eggs

As well as being packed with omega-3 fatty acids, eggs also contain choline, which helps to repair and maintain healthy brain cell membranes. Additionally, eggs are also a great source of nutrition, packed full of protein, vitamin B2, B6, B12 as well as vitamin D, zinc and calcium, all of which can contribute to the production of energy in the body, aid blood circulation and help build strong bones.

B Vitamins

Recent studies have shown that those with high levels of B vitamins in their diet are more protected from brain shrinkage and cognitive decline and have improved communication between the brain and the nervous system.

It is therefore especially important that older people eat a diet rich in B vitamins. One of the most common foods rich in B vitamins are wholegrains. It can be incorporated into your diet easily by swapping white pasta and bread to wholegrain versions instead. If you’re still struggling to get enough vitamin B into your diet try our Vitamin B12 supplement, which can also support the formation of blood cells, boost immunity and combat tiredness and fatigue.

Spinach

Spinach is a good source of folic acid and vitamin C, both of which are needed for the production of neurotransmitters in the brain (substances that transmit nerve signals). Like other green vegetables, it is also a source of chlorophyll, which may favour the absorption of iron and promote red blood cell growth, which improves oxygen transport around the body and to the brain. Use spinach raw as a basis for any salad, steam it as a base for fish or add it to smoothies or vegetable juices.

[1] International Business Times UK. (2016). Only 17% of Brits eat their five portions of fruit and veg a day.

[2] Physical activity, cognitive decline, and risk of dementia: 28 year follow-up of Whitehall II cohort study.