Keep your family healthy this winter

Keep your family healthy this winter

November 13, 2017

Keep your family healthy this winter

As the days grow darker, we begin to embrace the chilly winter months and look forward to a festive break with our families. However, during the seasonal period, an influx of family reunions and stressful present shopping (what do you buy a Grandma who has everything?) can cause havoc on your emotional and physical health. Not to worry, below are our top tips for keeping your family happy and healthy this winter.

Immune System

During the winter months your immune system is supressed due to a mix of the cold temperature, the lack of sunshine and a habit of eating more junk food, and as such you can become vulnerable to those pesky cold and flu bugs. Although your immune system is your body’s natural defence, during this period it may need a helping hand in keeping cold and flu viruses at bay. Exercise is a great means of improving immunity with studies showing that people who exercise have a stronger immune system than those who don’t, so why not wrap up the family and go for a brisk walk in your local park this weekend. As well as exercising, increasing your vitamin C intake can promote a healthy immune system. Try our Once A Day Immune C, and for the little ones, our Chewable Vitamin C to help give their immune system a boost.

Eat Right

We’re sure you know the old saying ‘you are what you eat’! As the weather gets colder, our bodies burn more energy to keep warm so having a nutritious and balanced diet will help your health and immunity. Try filling your Christmas roast with seasonal root vegetables such as sweet potatoes, beetroot and turnips, which are a source of fibre and are high in antioxidants. As well as incorporating fresh vegetables into your meals, try to avoid comfort food as much as possible. We all find ourselves reaching for that slice of fruit cake, but rather than storing up on junk food try to satisfy your sweet cravings with complex carbohydrates such as bananas and nuts that will release energy slowly throughout your body.  To help improve your energy levels further, try our Mega B 50 to help reduce fatigue and give you a natural boost this winter.

De-stress and rest

With the festive period being so hectic it can be easy to forget to take care of yourself.  Although many of us may be on holiday leave, it can be easy to feel like you’re still hard at work! With the kids off school, family dinners to organise and present shopping to complete, our stress levels can rise while energy levels droop.  Take time to enjoy the winter break with family and catch up on some much-needed sleep and relaxation. To make sure you don’t have a stress-mas, try our Siberian Ginseng, which contributes to physical and mental performance, helping to reduce the body’s stress levels and improve stamina.

Kid’s Health

As the kids take a break from school and embrace the freedom of the Christmas holidays it can be easy for them to get into an unhealthy routine of TV binging, junk food gorging and late nights.  Ensure your children sustain a healthy lifestyle whilst enjoying the festivities by encouraging them to exercise outdoors, having a set bedtime and maintaining a healthy diet. Plan fun activities such as ice-skating, exploring a Christmas market and baking healthy treats to keep them entertained and active. To help boost your children’s health further this winter, try our KidzBiotix to support every day digestive, gut and immune health.

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!

Mood boosters in your fridge

Mood boosters in your fridge

June 1, 2017

Feeling blue? Medicate yourself with these nutritional mood boosters:

If you are leading a busy lifestyle and often feeling tired this can also affect your mood. Magnesium is an excellent mineral to take to help you sleep and increase your energy levels. Include in your diet magnesium rich spinach, pumpkin seeds and almonds or take our Synergistic Magnesium.

B6, B12 and folate are crucial nutrients for a natural daily chemical process called methylation. The outcome of this process is the balancing of the neurotransmitters that are involved in mood regulation. This is why these three nutrients are required for normal psychological function and good mood. Taking our Multi B Complex can help you top up vitamin B levels.

Say no to sweets and G&T. By cutting down on sugar and alcohol you can help to balance out yo-yoing moods as they increase dopamine levels. These neurotransmitters make you feel rewarded and pleasurable but this doesn’t last forever and – once levels fall – you might even feel lower than you did before. When preparing your meals, opt for oily fish at least twice a week. It’s packed with fatty acids that play a vital role in the structure and functioning of the brain.

Looking for a mood boosting breakfast? Go for eggs. They are full of protein that will not only keep you fuller for longer but will also support your mood. Proteins are broken down in the body to make amino acids, which are then used to make neurotransmitters responsible for keeping our mind and mood balanced.

No many people know that zinc is an essential mineral that we all need to stay healthy. Zinc is found everywhere throughout our bodies, in our cells, tissues, and organs and is required for normal cognitive function and body’s response to stress. If you want to top up your zinc levels include in your diet foods such as oysters, spinach, pumpkin seeds and chickpeas.

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).
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.

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.

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.