Ingredients

60 ml (1/4 cup) chia seeds 
120 ml (1/2 cup) coconut milk 
1 serving mangOmega 
1 mango, peeled and chopped 
1 tbsp. honey or maple syrup (optional) 

Method

Add all ingredients to a bowl or jar 
Mix thoroughly until well combined 
Cover bowl or jar and refrigerate for at least two hours, but preferably overnight 
Once the pudding has set, enjoy! 

Hints & Tips

Garnish with your favorite toppings such as fresh mango, coconut flakes, or anything you prefer! 
Adjust the sweetness and consistency to your preference. 

Ingredients

1 frozen banana 
80g (1/2 cup) frozen strawberries 
240 to 360 ml (8-12 oz) non-dairy milk 
1 scoop (20 cc) Daily BioBasics 
Dash of honey 

Method

Add all ingredients to blender 
Blend until smooth 
Enjoy! 

Hints & Tips

Try adding Be Refueled Vanilla, Triple Protein Shake Vanilla, or Lifeplus Vegan Protein Shake: Vanilla for an added protein boost. 
Solis Purple Flash could easily be added to this recipe. 
Feel free to include your favorite smoothie additions such as seeds, nuts, and yogurt. 
 

Ingredients

240 ml (1 cup) non-dairy milk 
1 oz (2 tbsp) lavender syrup 
1 scoop (15 cc) Solis Purple Flash 

Method

Heat non-dairy milk to desired temperature 
Add lavender syrup 
Add Solis Purple Flash and mix thoroughly 
Enjoy! 

Hints & Tips

You can make your own lavender syrup by boiling lavender buds in water, then separating the buds from the water and adding sugar. 
If you want a caffeine boost, add one or two shots of espresso. 
We prefer coconut milk, but almond or soy milk are great alternatives! 

Ingredients

1 scoop (15 cc) Solis Golden Milk 
245 g (1 cup) non-dairy milk of choice 
1 cup ice 
1-2 shots espresso 
*optional* 1 tbsp. honey (or other sweetener) 

Method

Add Solis Golden Milk, sweetener of choice, and non-dairy milk to glass 
Mix thoroughly 
Add ice 
Pour espresso over the golden milk mixture 
Enjoy! 

Hints & Tips

Solis Golden Milk already has some natural sweetness, but if you prefer more, try adding a tablespoon of raw honey or your favorite sweetener. 
This recipe is iced and made as a cold beverage, but it could be made warm if you prefer. 

Ingredients

250 g (1 ¾ cup) gluten-free oat flour 
35 g (¼ cup) coconut flour 
3 scoops (45 cc) Solis Golden Milk 
125 g (½ cup) unsweetened apple sauce 
1 tsp. vanilla extract 
60 g (¼ cup) cashew butter 
85 g (¼ cup) pure maple syrup or raw honey 
1 tbsp. non-dairy milk of choice 
2 scoops (86 cc) Be Refueled Vanilla 

Method

Combine all dry ingredients in a large mixing bowl and mix well 
Heat nut butter and mix with maple syrup or honey 
Mix all wet ingredients in large mixing bowl 
Depending on consistency, add non-dairy milk of choice or extra flower until a firm texture is formed 
Using your hands, form into bite-sized balls 
Refrigerate for at least 15 minutes until firm 
Enjoy! 

Hints & Tips

If you want the recipe to be vegan, try using Lifeplus Vegan Protein Shake: Vanilla instead of Be Refueled Vanilla. 
You can substitute rolled oats for the oat flour if needed. 
Almond flour can be used in replacement of coconut flour. 
Any of your favorite nut butter can be used instead of cashew butter. 

Ingredients

1 small banana (preferably frozen) 
80g (1/2 cup) frozen cherries 
1 serving (60 cc) Be Refueled Chocolate 
1 scoop (20 cc) Daily BioBasics 
240-360ml (8-12 oz) non-dairy milk 

Method

Add all ingredients to blender 
Blend until smooth 
Enjoy! 

Hints & Tips

To make this recipe vegan, try using Lifeplus Vegan Protein Shake: Chocolate. 
Feel free to use your favorite smoothie additions such as nut butter, seeds, or yogurt. 
Solis Cacao Boost would be a great addition to this recipe. 
 

Ingredients

280g (1 cup) plain Greek yogurt 
1/2 serving (30 cc) Triple Protein Shake: Chocolate 
Toppings of choice 

Method

Add Triple Protein Shake: Chocolate to Greek yogurt 
Mix thoroughly 
Add toppings 
Enjoy! 

Hints & Tips

Try adding whatever toppings you prefer. Nuts, berries, granola, and seeds are some great options. 
To make this recipe vegan-friendly, try using coconut milk yogurt. 

Ingredients

240-360 ml (8-12 oz) coconut milk 
1 serving (60 cc) Be Refueled Chocolate 
1 scoop (20 cc) Daily BioBasics 

Method

Add all ingredients to shaker cup 
Shake until thoroughly mixed 
Enjoy! 

Hints & Tips

Solis Cacao Boost can easily be added to this recipe. 
If you would like this recipe to be vegan, try using Lifeplus Vegan Protein: Chocolate instead of Be Refueled Chocolate. 

Ingredients

240-360 ml (8-12 oz) non-dairy milk 
½ serving (30 cc) Be Refueled Chocolate 
½ serving (30 cc) Be Refueled Vanilla 
1 scoop (20 cc) Daily BioBasics 

Method

Add all ingredients to shaker cup 
Shake until thoroughly mixed 
Enjoy! 

Hints & Tips

If you would like this recipe to be vegan, try using Lifeplus Vegan Protein Shake: Chocolate and Lifeplus Vegan Protein Shake: Vanilla rather than Be Refueled Chocolate and Be Refueled Vanilla. 
Solis Cacao Boost would be a great addition to this recipe. 

Ingredients:

240-360 ml (8-12 oz) non-dairy milk 
1 serving (60 cc) Be Refueled Vanilla 
- 1 scoop (20 cc) Daily BioBasics 

Method:

Add all ingredients to shaker cup 
Shake until thoroughly mixed 
Enjoy! 

Hints & Tips:

Try adding Solis Cacao Boost or Solis Purple Flash for added benefits.

If you would like this recipe to be vegan, try using Lifeplus Vegan Protein Shake: Vanilla.
 

Wellbeing is something we all aspire to, but it’s also something that we need to work at.

Fortunately, by simply being mindful and becoming attuned to our five senses, we can learn to improve our wellbeing in all manner of ways.

The link between wellbeing and our five senses

Our brains are responsible for processing the information fed to them by our five senses, and interpreting what we see, feel, hear, taste and smell can have a direct impact on our wellbeing:

Wellbeing and sight

Sight can be linked directly to one of the four main pillars of health – eating well. It’s often said that we eat with our eyes, which is why a plate of different colored foods will be more appealing to most people than a plate containing just one colored food.¹ A study even found that by using brightly colored plates, older people were around 30% more likely to consume a little bit more food!²                     

Wellbeing and taste

Taste and smell are very much linked, with around 80% of what our brain interprets as a taste sensation actually coming from our sense of smell. We are capable of recognizing millions of different odors, but when it comes to taste, without the added clues given to us by sight, smell and texture, we are only capable of distinguishing whether something is salty, sweet, bitter, sour or savory. So how can taste by itself lead to better wellbeing? One way is that people who are sensitive to bitterness are likely to be more selective about what they eat and avoid things higher in sugars and fats, which often have a greater degree of bitterness. Another is that studies have shown that sweet tastes can distract against physical discomfort—think about giving a child something sweet to suck on before an injection, for example.³

Wellbeing and sound

Our ability to interpret sounds alerts us to danger—the beep of a car horn, the shrill of a fire alarm or the siren of an ambulance, for example. Sounds can also be used to assist in healing though, largely because music reduces stress and anxiety. Research has also shown that physical therapy patients recover better when certain sounds are played during various points of their therapy.⁴

Wellbeing and touch

Touch is one of the most powerful tools we have available to us in terms of our own wellbeing. Whether it’s the embrace of a loved one, or the stroke of a pet, the simple act of touch has been shown in studies to lead to a reduction in anxiety and to improve sleeping patterns.⁵

Wellbeing and smell

Smell is not just something that is associated with pleasure or displeasure but can be an early indication of the manifestation of certain health problems. For example, studies have shown that a decline in your ability to smell could be a predictor of Alzheimer’s.⁶ More recently, a loss of smell has been cited as an indication that you may have been infected with the Covid-19 virus.

The link between our senses, and the four pillars of health

We view health and wellbeing as something that can be broadly split into four pillars, with each of them needing to be balanced in order to keep us healthy—our senses are strongly influential in each of them:

Eating well

Sight, taste and smell are all important in ensuring we eat well. From being visually drawn towards colorful foods, to avoiding foods that have gone off and are smelling bad, our sense helps us to get the balanced diets our bodies need.

State of mind

Pleasure can be felt by experiencing human touch, but our state of mind is also influenced by our other senses. Smells can evoke happy memories; sounds can bring us joy and there is nothing better than the taste of a hot drink on a cold day to make us feel comforted.

Staying active

Staying active is important for all aspects of our wellbeing and relying on our senses can make it easier and more enjoyable. Rather than viewing a walk as a chore, you might instead stroll along a seafront or through a forest, allowing your eyes to take in the sights, your nose to take in the new smells and your ears to enjoy the sounds of the birds in the trees.

Nutritional supplementation

With good nutritional supplementation, you can make sure you are consuming everything you need for good health, taking an empowered approach to your nutritional needs.

By remembering the four pillars of good health and being mindful about how your senses can help us experience them to their fullest, you are putting yourself on the pathway to a balanced state of wellbeing.

1. https://journals.sagepub.com/doi/abs/10.1068/p7040 [↩]
2. https://elemental.medium.com/want-to-get-healthier-hack-your-five-senses-ddc9e749c41b [↩]
3. https://books.google.co.uk/books?hl=en&lr=&id=M1kNCgAAQBAJ&oi=fnd&pg=PP1&dq=taste+wellbeing&ots=QMOL9-QtnT&sig=ADjZWhgz6Pl0LfFC_g3CcCy2oQQ&redir_esc=y#v=onepage&q=taste%20wellbeing&f=false [↩]
4. https://journals.lww.com/hnpjournal/Abstract/2004/05000/Vibroacoustic_Sound_Therapy_Improves_Pain.2.aspx [↩]
5. https://search.informit.org/doi/10.3316/INFORMIT.421000020411926 [↩]
6. https://search.proquest.com/openview/9bb25f8aec2ed382fcdff8a9db42a32d/1?pq-origsite=gscholar&cbl=31252 [↩]

You have probably heard of electrolytes before. They’re often found in sports drinks, or in recovery sachets to be added to water if you’ve been unwell, but do you know what they actually are and how they work?

An electrolyte is a mineral that carries an electrical charge when it is dissolved in water. They spark cell function and are essential for many bodily processes – from the regulation of muscles and nerve function to keeping the body hydrated, balancing blood pressure and acidity levels, and helping damaged tissues to rebuild and repair.

What are the different electrolytes within the human body?

We naturally have electrolytes within our body but it’s important to ensure we have enough of them and not to let them become unbalanced. The main electrolytes that can be found in human bodies include:

• Bicarbonate
• Calcium
• Chloride
• Magnesium
• Sodium
• Phosphate
• Potassium

Electrolytes move through our bodies via transportation through the fluid in and around our cells, and all of these electrolytes are needed to function properly. A muscle, for example, relies upon calcium, sodium and potassium in order to contract. If it doesn’t get enough of these it can lead to feelings of weakness or, conversely, may contract or spasm involuntarily.

The role of electrolytes

Electrolytes keep your heart beating by electrically stimulating muscle contractions and are essential for balancing fluids within the body. They have other important functions in addition to that. Studies have shown that electrolytes help to build new tissue and can support blood clotting. They also maintain the pH level of your blood and regulate the fluid level in your blood plasma.¹

What happens when electrolytes are imbalanced?

If the range of electrolytes in your body is either too high or too low, this can result in an electrolyte imbalance. There are a few different things that can cause this to happen. Dehydration is one of the most common and can result any time there is a rapid loss of bodily fluids via an illness, excessive sweating or burns. Studies have shown that certain conditions, such as kidney disease or Addison’s disease, as well as those with type 1 diabetes, may also be at risk of electrolyte imbalances.²

When you are experiencing an imbalance, you may notice that your muscles feel weak or suffer from cramps, spams or twitching. You may feel thirsty or have a headache, feel tired or lacking in energy or even might feel confused or disoriented.

How many electrolytes do you need and where can you find them?

Several factors will influence the levels of electrolytes your body needs, including your age, activity level, water consumption and climate. Those living in warm environments or taking part in regular exercise, will need more than someone in a cold climate with a sedentary lifestyle, as electrolytes leave the body through sweat, evaporation and excretion.

Electrolytes can be found in a well-balanced diet. Fruits and vegetables are great sources of electrolytes, with some stand outs being bananas, which contain high levels of potassium, and almonds which contain high levels of magnesium.

Supplementation

Many people will get the electrolytes they need though their daily diet, but you can also supplement your electrolyte intake if you are at risk of an imbalance after an illness, following exercise or if visiting a hot country and sweating more, for example. You should remember though, that you can have too high, as well as too low, levels of electrolytes and your body is usually pretty good at regulating these levels itself. If you are in any doubt, it’s always best to consult your doctor.

1. https://www.ncbi.nlm.nih.gov/books/NBK541123/ [↩]
2. https://www.researchgate.net/profile/Syed-Shahid-6/publication/7342529_Electrolytes_and_sodium_transport_mechanism_in_diabetes_mellitus/links/54c709460cf238bb7d0a3b28/Electrolytes-and-sodium-transport-mechanism-in-diabetes-mellitus.pdf [↩]

Working from home benefits – are you making the most of them?

While it may have seemed a year ago that everyone was working from home, that wasn’t the case.¹ Even prior to the COVID-19 pandemic, with its required social distancing and stay-at-home mandates, remote working was increasing in popularity but it certainly wasn’t the ‘new normal’ it is accepted to be now. Certain job sectors, such as start-ups and technology firms, allowed working from home and listed it as a perk. Some companies have entirely remote teams, with work-from-home intentionally built into their culture.

Change is often challenging to begin with. If working from home is new for you, you may find it challenging but quite rewarding. It’s important to emphasise that whether you live alone or suddenly have your children home from school, there will be an adjustment period as you transition to working efficiently from home.

Working from home and productivity

It’s important to separate your work life from your home life, as working from home and productivity do not easily go hand-in-hand if you are not set up for it. Create specific zones or spaces for work. If you do not have to worry about childcare or if your children are more independent, find a spot in your home that is separate from your living or sleeping space.

If you do have to participate in childcare (or do it all alone!), try to set up a workspace slightly removed from play or relaxation areas, such as a small desk in a corner of the dining room, rather than the living room.

Have specific working hours and turn off notifications for work-related communication after those hours. During your work hours, work efficiently and intensely (no lurking on social media or news pages!), and respect your time off. Talk with your team about how you will prioritise work, but not overwork.

Struggling? Try to focus on the working from home benefits

Working from home is not for everyone but as we’ve seen in recent times, we may not necessarily have the choice. Without a commute, you are going to have a lot more time with your spouse, children or roommate (or yourself, if you live alone).

Embrace this time — it is a treasure and there really are a number of working from home benefits! Without a commute in the morning, you can linger longer over breakfast, or perhaps take time out to meditate or read a chapter of a book before you start your day.

Hopefully you’ll be able to use your lunch break to also detach from work and spend time with your loved ones. And not having a commute home in the afternoon means you can spend that time having dinner with your family and going on an evening walk. Take time for special things you wouldn’t normally do, like eating lunch outside with your family.

Get dressed, brush your teeth, make your bed. The point is, get up and get ready in the morning to start your day. This helps you transition into a work mindset. It prepares your mind for a workday. It also helps you respect your non-working time.

The importance of breaks

A study found that working from home can make it difficult to relax outside of working hours if you don’t allow yourself adequate personal time and space.² Take hourly breaks. Just like you should be doing at the office, stand up from your desk, walk around, stretch and disconnect from work for just a few moments. This provides a short mental break but also gets your blood flowing and your body better oxygenated.

If you have children you have to take care of while working at home, experiment with a schedule that coincides with their learning or play time.

If you haven’t already, now is the time to really encourage independent play in younger children.

If more intensive childcare is necessary, talk with your work team about flexible hours. Build a quiet time or nap into your children’s days and really focus on work then. Perhaps a few hours before your children are awake in the morning could be a time to do work that takes your full attention.

It’s ok to ask for help

We never know what life is going to throw at us so it’s important to be kind to ourselves and get support if we need it. Challenging times can cause extra stress. Although you may be physically apart from people, just remember, you’re not alone and technology has made it even easier to stay connected – whether it’s for work or social purposes!

1. https://iaap-journals.onlinelibrary.wiley.com/doi/full/10.1111/apps.12290 [↩]
2. http://www.nomads.usp.br/documentos/textos/modos_vida/02_bladerunner_working_from_home.pdf [↩]

Why endurance fitness should feature in your movement workouts

Endurance is one of the four pillars of fitness and relates to your physical ability to sustain a movement workout for a prolonged period. The biggest threat to good endurance is fatigue, but by keeping at it and continuing to exercise, you will find things are getting more bearable – probably a lot quicker than you were expecting.

Endurance is comprised of two main components: cardiovascular endurance and muscular endurance:

Cardiovascular endurance

Cardiovascular endurance refers to the ability of our heart, lungs and circulatory system to fuel our body with enough oxygen to allow us to keep moving during exercise. Endurance training helps us improve the efficiency of all three parts of the cardiovascular system, which needs to be functioning well to achieve a good level of cardiovascular fitness:

• The heart needs to be able to pump large amounts of blood to the working muscles
• The lungs must inhale large volumes of air and absorb oxygen efficiently
• The circulatory system is responsible for transporting oxygenated blood to the working muscles

Muscular endurance

Muscular endurance is the ability of a muscle to exert a force over a prolonged period without fatiguing – the higher your level of muscular endurance is, the greater the force your muscles will be able to exert.

Your muscular endurance can be improved through specific training that improves the fatigue resistance of twitch muscle fibers in different ways:

• Adaptations to the aerobic and anaerobic energy systems
• Improvements in the delivery of oxygen to your working muscles (greater cardiovascular fitness)
• Increased recruitment of muscle fiber to reduce the force placed on individual muscle fibers

Why is endurance fitness important?      

Both cardiovascular endurance and muscular endurance are key components of overall endurance, which is one of the four pillars of physical fitness. Research has highlighted many health benefits of physical exercise specific to endurance fitness:

Improved cardiovascular health

Endurance exercise has been shown in studies to strengthen your heart, which enables blood to be pumped more effectively around your body.¹

Lower blood pressure

Endurance exercise has also been shown to help lower blood pressure, which helps to keep your arteries clear of ‘bad’ cholesterol by raising  ‘good’ cholesterol.

Blood sugar regulation

Research has revealed that endurance movement workouts helps regulate insulin levels and lower blood sugar,² which also helps with weight management.

Promotes better sleep

Endurance, or aerobic exercise, has been shown to improve the quality of sleep on those suffering from insomnia.³ Exercise should not be done too close to your bedtime though as this can then have the reverse effect and make it more difficult to sleep.

Aids the immune system

Endurance exercise may increase immunoglobins, which are antibodies in the blood that help strengthens the immune system.⁴

Different types of endurance fitness

Endurance fitness can also be thought of as aerobic, or cardio fitness. It’s the type of workout that will quickly raise your heart rate and require you to keep it there for an extended period of time. Performing these types of exercise on a regular basis will strengthen your heart and lungs and improves your circulation, which leads to greater endurance and stamina. They might include:

• Running/hiking/brisk walking
• Dancing
• Swimming
• Tennis/squash
• Football
• Hockey

While it would be nice to feel yourself getting fitter quickly, it’s generally accepted that it will take around 2-3 months of consistent exercising to see a significant improvement in your endurance. While it may seem that things are taking time though, this is also your body’s way of protecting you from doing too much too soon and risking an injury. Start slow, find an activity you enjoy and before you know it, you will start feeling fitter, actually be enjoying your movement workouts and will be reaping the many health benefits of physical exercise.

1. https://search.informit.org/doi/abs/10.3316/INFORMIT.954052061700850 [↩]
2. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00123.2005?view=long&pmid=16036907 [↩]
3. https://www.sciencedirect.com/science/article/abs/pii/S1389945710002868 [↩]
4. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.567.3215&rep=rep1&type=pdf [↩]

Flexibility is fundamental for everyday life.

In fact, it’s so important that we often don’t think about it until something goes wrong and we start to miss it. Without flexibility we wouldn’t be able to perform everyday tasks, like bending over to pick something up, or sitting down in a chair. Flexibility also enables us to release built up tension or soreness in our muscles and helps us to relax – with too much tension or soreness, it’s going to be hard to get any rest!

What is flexibility fitness?

Flexibility can broadly be defined as the ability of your muscles and the connective tissues surrounding them to temporarily stretch. Flexibility is one of the four pillars of physical fitness and it works alongside the others to help us maximize the overall health benefits of physical exercise. Greater flexibility allows us to work on strength and endurance fitness too, by enabling our muscles to complete their full range of motion.

Why is flexibility fitness important?         

There are many health benefits associated with being more flexible. Flexibility leads to a greater range of movement and improved balance, which reduces your chances of getting injured during a movement workout.¹ Other benefits of increased flexibility include:

Pain reduction

Lengthening and opening your muscles makes your body feel less tense and generally feels easier to move. When your muscles feel looser and are not as tight, you won’t feel as many aches or pains and will be less likely to experience muscle cramps.

Better posture and balance

Good posture and balance make it easier to sit, stand and move. Improving your flexibility fitness, which you can do through activities like yoga, has been shown in studies to increase your muscular flexibility and improve posture and balance.²

Greater sense of wellbeing

Movement workouts that focus on flexibility are generally quite slow and gentle on the body and studies have shown that regularly practicing poses that open up and stretch your body can bring about a greater sense of relaxation and wellbeing.³

Better physical performance

Strong and effective muscles are important for strength and endurance training too. Improving your flexibility will help these other aspects of your fitness as your muscles will be able to work more effectively.

Different types of flexibility fitness

The best way to improve your overall flexibility is to combine three types of flexibility exercises – breath work, static stretching and dynamic stretching:

Breath work

Being able to breathe properly is an important element of all types of fitness, particularly stretching and flexibility fitness. By breathing properly, you will be better able to fill your lungs and won’t have to expend as much energy to continue exercising.

Diaphragmatic breathing helps you to engage and strengthen your diaphragm and core muscles and can be practiced in a few simple steps:

1. Stand in a comfortable position or sit in a chair, placing your hands on your ribcage
2. Fill your lungs with air by inhaling through your nose – you should feel your rib cage expanding
3. Slowly exhale through your mouth, at the same time, engaging your core as you do so

Static stretches

Static stretching involves entering a stretch that you then hold without moving for a set period of time. This helps your muscles warm up slowly, reducing the risk of injury. You should push yourself to the point of tension when you will feel a light stretch, but no pain or tension.

Dynamic stretches

Dynamic stretching is a different kind of stretch that involves movement. Unlike static stretching, a dynamic stretch involves putting your muscles through a full range of motion. An example of this would be ‘high knees’ where you lift one foot off the ground, then the other, in a swift movement that gets blood flowing throughout your muscles and helps to stretch your glutes, hips, and knee joints.

Taking steps to become more flexible can be a great way to connect to yourself and your body. You’re likely to feel more balanced and better overall once your body is more open, strong, and flexible.

1. https://www.researchgate.net/profile/Duane-Knudson/publication/240184136_Warm-up_and_flexibility/links/0046353b54ce3432ef000000/Warm-up-and-flexibility.pdf [↩]
2. https://www.ijoy.org.in/article.asp?issn=0973-6131;year=2016;volume=9;issue=1;spage=27;epage=34;aulast=Polsgrove [↩]
3. https://www.acefitness.org/education-and-resources/lifestyle/blog/6646/benefits-of-flexibility/ [↩]

Tips for eating ‘heart healthy’

It’s important to know which are good and bad foods for the heart, so that you can make informed decisions when choosing food based around a heart-healthy diet. Poor quality diets ((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4597475/)) should be avoided. They can be recognized broadly by fitting into one of the following descriptions:

• High in refined grains and added sugars, salt, unhealthy fats and animal-source foods
• Low in whole grains, fruits, vegetables, legumes, fish, and nuts
• High in processed food products – typically packaged and often ready to consume
• Light on whole foods and freshly prepared dishes

A heart-healthy diet should be the opposite of this, such as the Mediterranean diet which is high in vegetables, fruits, whole grains, beans, nuts, seeds and olive oil. Research has shown that following a Mediterranean Diet is associated with reduced cardiovascular disease (CVD), blood pressure and serum lipid risk factors for CVD ((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4597475/))

Best foods for heart health

Variety in a healthy diet is key. The following foods and food groups are particularly good for the heart: ((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4597475/))

Fruits and vegetables:

For a heart-healthy diet, it’s recommended that you eat a variety of fruits and vegetables. Ensure your plate is as colorful as possible with healthy fruits and vegetables like broccoli, tomato, peppers and avocado.

Whole grains:

Whole grain foods are rich in lots of fiber and nutrients. Oats, whole wheat bread and brown rice are all great sources of whole grains. Oat beta-glucan has been shown to lower blood cholesterol (high cholesterol is a risk factor in the development of coronary heart disease) while consumption of beta-glucans from oats or barley as part of a meal contributes to the reduction of the blood glucose rise after that meal. Beta-glucans are important as they contribute to the maintenance of normal blood cholesterol levels.

Legumes:

Beans, peas and lentils are all healthy legumes that are beneficial when combined in a heart-healthy diet. Several studies have demonstrated that the consumption of lentils is immensely connected to the reduction in the incidence of cardiovascular diseases due to its bioactive compounds. ((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/))

Fish:

Fish is rich in the long-chain omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – fatty acids which contribute to the normal function of the heart.

Healthy fats:

Monounsaturated and polyunsaturated fatty acids are the best choices for a heart healthy diet. Replacing saturated fats with unsaturated fats has been shown to reduce blood cholesterol, which is important as high cholesterol is a risk factor in the development of coronary heart disease. Vegetable oils such as olive, canola, corn and sunflower oil are good sources of healthy fats.

Dark chocolate as a treat in a cardiac diet

While milk chocolate is not the healthiest of options, people who treat themselves to a piece of chocolate every now and then should learn that moderate dark chocolate consumption has been associated with a modest benefit in blood pressure and cardiovascular disease.((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713921/))

Foods to limit in a heart-healthy diet

Alongside knowing which foods aren’t good choices for a heart-healthy diet, it’s also important to be aware of the foods and food groups which are bad for the heart: ((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4597475/))

Saturated fats, trans fats and cholesterol:
The American Heart Association ((https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations)) suggests limiting your intake of saturated fat and trans fats. For people who need to lower their blood cholesterol, they recommend reducing saturated fat to no more than 5 to 6 % of your total calories.

Salt (sodium):
Reducing the consumption of sodium contributes to the maintenance of normal blood pressure.

Alcohol:
Alcohol has no benefits for the heart, and should be consumed only in moderation.

Added sugars:
It’s always best to avoid foods and drinks with added sugar in favor of heart health. The consumption of foods or drinks containing a sugar substitute results in a lower blood glucose rise after their consumption compared to sugar-containing foods and drinks.

Overview of foods that are good or bad for your heart

The following table shows foods to eat and those to avoid in maintaining a healthy heart diet.

Find your own way into a heart-healthy future

Along with the other two pillars of a healthy heart – staying active and mindfulness, following a heart-healthy diet plan is one of the best ways to keep your heart in top condition.

A heart-healthy diet is very doable and can be enjoyable, with lots of fresh, natural flavors to fill your plate. There are many heart-healthy recipes and meal plans to help you with making healthy diet choices and the U.S. Department of Health and Human Services offers a shopping list for a heart- healthy diet on their website. You might also like to take a look at the recipes section on the website of the American Heart Association.

It’s incredibly important to keep a close eye on your heart health and always consult a doctor if you have any concerns, or if anything seems out of the ordinary, especially if you are at risk of a cardiac disease or are suffering from one.

In the modern world, we have the luxury of living in similar ways season to season, regardless of the time of year. 

We can pick up a pint of strawberries in winter just as we can in summer. Sleep patterns can stay the same all year. And exercise in the gym can continue at a pleasant 70 degrees whether it’s cold out or warm. 

In fact, an entire year can be quite homogenous.

However, for thousands of years, humans have acknowledged and respected the seasons, living accordingly. Humankind is still here today much in thanks to the connection our ancestors had to the earth and its cycles.

We are genetically programmed to ebb and flow with the energy of each season, so conscious living in this day and age may benefit our bodies and minds – even if it’s not a necessity like it once was.

If you’re ready to reconnect to the organic patterns of Mother Earth, look to nature for its cues.

Whether dramatic or faint, distinct seasonal changes happen throughout the entire world. Temperatures rise and fall, daylight increases and then diminishes, plants bloom and die off and animals are active then hibernate.

These signs can help us humans adapt in our own way to each season.

Spring

Coming out of hibernation, spring is a time of outward energy leading to rebirth.  Trees and plants come to life, animals stir and wake, daylight slowly increases, and temperatures begin to warm.

During this time of year:

• make goals for the next six months
• plant seeds in your garden
• take your movement outside
• consume fresh, colorful vegetables like greens, radishes, asparagus, and leeks
• clean and declutter your environment

Springtime can motivate the renewal of body and mind, so use this inspiration mindfully.

Summer

Filled with sunshine, long days, and a bounty of color, the earth is in full swing come summer. 

Connect with this season by:

• living in nature as much as possible (such as eating outdoors)
• consuming a wide variety of cool and crisp harvested fruits and vegetables
• engaging in outdoor activities and hobbies
• taking a break (or an afternoon nap) to beat the heat

Let summer’s energy fill you with the vitality to explore and enjoy.

Fall

This slowing time of year brings energy inward. The busyness of summer begins to dwindle and preparation for colder months becomes apparent with shorter days, cooler temperatures, and harvests from deep within the soil.

To adapt to fall:

• take measures to slow a hectic schedule
• eat a diet of warm, cooked foods such as roasted root vegetables and cozy soups and stews
• up your vitamin D intake with foods (and supplements, if needed)
• adjust your bedtime to allow for more sleep
• reconnect with others
• reflect on accomplishments and goals from the last six months, reassess what is working and what is not in your life, and make changes if necessary

Transition to fall with determination to nourish, comfort, and soothe the body and mind.

Winter

Cold temperatures and long nights make hibernation seem quite appealing. Energy is stored in the earth, and rest and recovery are needed for the renewal process coming in the spring.

In winter:

• move gently (such as with yoga and stretching)
• increase your vitamin C for immunity intake with citrus fruits
• keep your entire body warm with hats, gloves, scarves, boots, and jackets
• drink warm beverages
• calm your mind and body with reading, meditation, journaling, etc.

Take this time of year to restore yourself for busy seasons ahead.

Living seasonally is about more than just donning sweaters in autumn and swimsuits in summer. Energy from Mother Earth throughout the year can guide your internal needs if you listen closely. 

Try to make purposeful adaptations – whether big or small – to reconnect yourself to this beautiful organic cycle.

REFERENCES:

https://www.almanac.com/living-seasonally
https://earthyvibes.org/how-to-live-with-the-seasons/

Anyone who has ever owned a dog will know the companionship and comfort they can bring to their human owners.

Dogs are very special creatures, which is why they are used more and more to help treat people with mental health issues, including depression.

Simply stroking a dog can help improve your mood and calm you down, one boy told Mind.org

“Just the simple touch of his fur was enough to leave me feeling much calmer than I was before.”

Hounds of love: how dogs helped me and my anxiety

However, it’s not just psychosomatic; there’s a real chemical reaction involved. According to in-depth research collated by the US National Library of Medicine, human-animal interactions release a chemical called oxytocin (often referred to as the love hormone). Hugging and stroking stimulate its release, helping us to feel better.

We propose that the activation of the oxytocin system plays a key role in the majority of these reported psychological and psychophysiological effects of HAI. (Human-Animal Interactions).

As a result, many organizations focused on supporting those with mental health problems have started to offer specially trained therapy dogs to help individuals cope with their depression using this calm, healing approach.

Psychosocial and Psychophysiological Effects of Human-Animal Interactions: The Possible Role of Oxytocin

How do therapy dogs help with depression?

A therapy dog is specially trained to help people who suffer from depression in various ways. They provide relief, support and companionship, vital for those who find it challenging to cope with day-to-day life and the emotional roller coaster of depression.

New research from MORE TH>N Pet Insurance reveals that overall, three in five (60%) pet owners claim their animals have helped to improve their mental health.

In the survey of 2,000 pet owners, three quarters (77%) say their pets improved their overall quality of life. Additionally, 37% said the presence of an animal makes them feel calm, and one third (33%) feel noticeably less stressed.

New figures reveal that pets help with owners mental health

Let’s look at some of the benefits of having a therapy dog

• Companionship
First and foremost, a dog can help combat loneliness, both a symptom and a trigger for depression. Having a dog by your side means you don’t have to do things by yourself. Panic can set in at the thought of going out, travelling or simply opening the door to a visitor. A trained therapy dog will know when you need more support and behave accordingly to remain calm and responsive to your needs.

• A sense of purpose
Caring for an animal is a full-time commitment, and while this may appear daunting at first, a sense of purpose is proven to be an effective treatment in helping with depression.
For example, if you know you must get out of bed because the dog needs to be fed or walked, your purpose becomes greater than your immediate need (especially if that need is to hide away or isolate yourself). Ideally, over time, your sense of purpose grows, and you begin to have more good days than bad ones with the help and support of your therapy dog.

• A positive daily routine
Building your day around your dog is a great start to help put a routine in place so that you are comfortable with the tasks you know you have to do. Symptoms of depression include lack of interest, putting things off, and not wanting to do anything. Even the smallest of routines can help lift your mood and boost your desire to participate in everyday activities.

For example,
In the morning: Get up, eat breakfast, then walk the dog.
In the evening: Walk the dog, eat dinner, then go to bed.

It’s a simple but manageable pattern that you can focus on achieving every day.

• Boost your mood and inspire positive thoughts
Your dog will always be happy to see you; even when you wake in the morning, your therapy dog will be ready to greet you with a wonderful cuddle, stroke and wagging tail.

Touch is an incredible boost to your mood and mindset, which is why therapy dogs are trained especially for DPS (deep pressure stimulation), a powerful sensory therapy.

What is Deep Pressure Stimulation?

‘Deep Pressure Stimulation (DPS) is a tactile stimulation provided as gentle pressure to the body via tugging, stroking, cuddling or wrapping, relaxing the nervous system. It can be applied through different devices: massage tools, hands, swaddles, or Psychiatric Service Dogs, specially trained to provide deep pressure therapy. If the therapy has been provided properly, it has an organizing and calming effect on the nervous system and makes the recipient feel calm and peaceful.’

Deep Pressure Therapy (DPT)

• They are responsive to our moods and distract us from negative behaviors.
Trained therapy dogs are highly tuned to low mood levels and will even respond with snuggles and snuffles, physically putting themselves between their human and their negative behavior. For example, highly trained therapy dogs will know that if you are crying, screaming, rocking or banging your head, they will need to distract you and help prevent that behavior. Gently and calmly, the dog will begin to push his face and nose close into you and help you focus on them, rather than your pain.

‘My little fluff ball is one of the most sensitive beings I know. As soon as my mind starts to race and I can feel that ball of anxiety rising, he is right there and ready to face it with me. He can spend hours just spread out next to me while I hug him, and stroking his fur is incredibly helpful. Most of all, he gave my daily life routine and purpose.’

Feedback from a therapy dog recipient on Mind.org.

• Someone you can trust to share your feelings
Dogs are ’a man’s best friend’, and their loyalty is legendary, which is why they are ideal for confiding in and sharing your darkest feelings at times of worry or stress. Simply, sharing your thoughts with another living creature can often feel like a weight has been lifted, and your therapy dog is the ideal listener as they are trained to remain calm and respond if you become overwhelmed or upset.

A testimonial from a child on the Mind.org website demonstrates the difference his therapy dog made to his everyday life.

“Over the next decade and a half, I confided in him more than I did anyone else. He knew my secrets, my fears, everything. In fact, there are things I told him that I will never tell anyone else, because he was my best friend. It wasn’t just because of the oxytocin (sometimes called the love hormone) that was released when I hugged him, or when he came to me when I cried, it’s also because he never judged me for feeling the way I did, or acting out because of it.”

Hounds of love: how dogs helped me and my anxiety

• Increases mental stimulation
Having someone else around, including animals, helps keep your mind active and alert. It can go a long way to preventing a negative cycle of unbroken thoughts which swim around our heads without interruption. Therapy dogs will provide distraction without disruption and help you to meet and chat with other people while you’re out and about walking.

• Exercise
Walking or even running with your dog will benefit both of you with positive energy.
Exercise helps release endorphins, the feel-good chemical that boosts your mood and helps you feel better physically and emotionally. Dogs can help you get moving and get motivated in all aspects of your life.

“As a high energy dog, I knew I had to take him out for a few hours a day, and the difference in how I felt was amazing. I had more energy, was happier, and life didn’t seem as dark and crushing as it had before.”

Hounds of love: how dogs helped me and my anxiety

Who can benefit from a therapy dog?

People of all ages will benefit from having a therapy dog. Mind.org has many cases of individuals from young children to more senior recipients living with depression or mental health issues. They are beginning to live their lives again with the aid of their furry friend, whereas before, they would have been too anxious or overwhelmed.
While many people are lucky enough to have a therapy dog living with them, you can benefit from regular visits if you cannot take care of a dog full-time.
Regular visitors to care homes, hospitals, young people’s residences and even prisons, therapy dogs are fast becoming an essential part of short and long-term treatment to help support people with depression and other mental health issues.

Where can I get a therapy dog from?

There are many brilliant organizations in the UK and across Europe that match people with their amazing therapy dogs. For example, Pets as Therapy, or PAT as they are affectionately known, are a UK based charity focused on helping people manage their mental health and live more enriched and fulfilling lives.
And if you’ve already got a dog, you can enroll them in therapy training school to help support and care for you to manage your mental health positively.

The health benefits of physical exercise are well reported, and we all know that we should be doing more physical exercise but doing the same old workout routing day-in and day-out can become a bit boring. Perhaps it’s time you tried something different?

Have you considered kickboxing?

If not, then why not? The fun exercise might once have had a reputation of being only for the boys, and only for the super fit, or the lovers of martial arts films, but this couldn’t be further from the truth. The fact of the matter is that almost anyone can enjoy kickboxing, whatever their age, gender and current level of fitness.

What exactly is kickboxing?

As the name suggests, kickboxing is based on a combination of kicking and boxing moves, using both your hands and feet. It originated in the last 1950s in Japan, with American kickboxing following in the 1970s. The rules for each vary slightly, with American kickboxing being limited to kicks and punches only above the belt and essentially being a mix or western boxing and traditional karate.

Physical benefits of kickboxing:

Improved physical fitness

Perhaps the most obvious physical benefit of kickboxing is that it is sure to increase your physical fitness. As kickboxing is a combat sport you will need to be in good condition to beat your opponent. This doesn’t mean that you can’t start if you are not as fit as you would like to be currently though, as you will be matched with opponents who have a similar skillset and ability. As you progress though, you will become fitter, and you will be able to take on more skilled opponents. Studies have shown that just five weeks of kickboxing training can lead to a significant improvement in upper-body muscle power, aerobic power, anaerobic fitness, flexibility, speed and agility.¹

Weight loss

Exercise has been shown to increase energy expenditure and assist with weight loss and maintenance. As kickboxing is an intense exercise you will burn a lot of calories, which will lead to a better metabolism and a greater ability to lose fat and build lean muscle. Alongside losing body fat, kickboxing will help tone your muscles and get you in great physical shape.²

Balance, coordination and posture

Kickboxing is a fast-paced activity that requires you to read what your opponent is doing and react with the perfect coordination of movements, while keeping balanced in defence to remain on your feet. As kickboxing will also strengthen your core muscles, it’s great for improving posture. Bad posture can lead to back pain, lordosis, scoliosis and hyperextended knees, but exercise has been shown in studies to help with many posture-related problems ranging from relieving pain and muscular tension to restoring range of movement and muscular balance and retaining control of normal alignment.³

Mental benefits of kickboxing:

Self-discipline and stress relief

While kickboxing is a great form of physical exercise for your body, it’s also great for your mind. Kicking and punching in a controlled manner teaches you self-discipline and can provide a safe channel to funnel stress. If you are feeling anxious or frustrated, taking it out on a punchbag is an excellent way to unwind.

Socialisation and confidence boosting

While you can practice your skills with a punchbag, kickboxing isn’t something you can do alone. It requires socialisation and working loosely with others. Learning and improving your skills with other is an excellent way to boost your confidence levels. As you progress, you may find yourself competing in a kickboxing match. Even friendly matches require courage to put yourself out there.

Self-defence

Finally, it can’t be forgotten that kickboxing, like other martial arts, is a great form of self-defence. Kickboxing teaches you to read your opponent, or potential attacker, and respond quickly and precisely with the proper strike technique that will fend off an attacker while keeping your limbs protected. It also teaches you how to receive a shot, which is vital for defending yourself.

Fancy giving kickboxing a try?

We’ve got a fun kickboxing class available for you to try. Everyone is welcome, whether you are a complete beginner or have tried kickboxing in the past. Simply put on your workout gear, grab a large glass of water to keep you hydrated, click the link below and enjoy! Watch the video here

1. The effects of five weeks of kickboxing training on physical fitness [↩]
2. The role of exercise for weight loss and maintenance [↩]
3. The effects of exercise on body posture [↩]

While it is not recognised as a medical condition, the term adrenal fatigue was coined in 1998 by the chiropractor and naturopath James Wilson and is thought to occur when one or more essential hormones, including cortisol, are not being produced in high enough amounts by your adrenal glands.

When we are experiencing stress, our bodies release short burst of cortisol into our bloodstream to cope with it. The theory surrounding adrenal fatigue is that prolonged exposure to stress can drain the adrenal glands of their hormones and lead to a low cortisol state, which brings with it a host of symptoms.¹

Have you ever found yourself low of energy and feeling tired all the time? There could be many explanations for these common symptoms ranging from stress, simply overdoing things, leading a busy lifestyle, or a number of illnesses or infections, so it is always recommended to have a consultation with a doctor, but these common symptoms might also suggest you are experiencing adrenal fatigue.

Just because adrenal fatigue is not a recognised medical condition though, doesn’t mean that the symptoms it causes are any less real and unpleasant, and it doesn’t mean that you should accept and have to put up with them.   

What causes adrenal fatigue?

Your adrenal glands are found above your kidneys and are responsible for producing the hormones that help you regulate blood sugar and blood pressure, responding to stress and burning fat and protein. Adrenal fatigue is thought to be caused by these glands not functioning properly. There are no specific tests to diagnose adrenal fatigue, so often it is a case of ruling out any other health conditions and then treating the symptoms directly.²

What are the symptoms of adrenal fatigue?

Adrenal fatigue brings with it a whole range of symptoms – some more common than others. Common symptoms include:

• Tiredness or fatigue
• Weakness
• Brain fog
• Lack of motivation
• Lack of appetite
• Unexplained weight loss

Other symptoms might include:

• Aching muscles and joints
• Low blood pressure
• Dizziness when standing up
• Darkened skin of the face, neck and/or back of hands
• Craving salt
• Loss of body hair³

What can you do to alleviate adrenal fatigue?

As there can be many symptoms associated with adrenal fatigue and adrenal fatigue in itself is not a recognised medical condition, we would always recommended speaking to your doctor to rule out any other health conditions. Managing adrenal fatigue will often come down to ruling out other causes for the way you are feeling and then treating the specific symptoms you are experiencing. There are a number of steps you can take independently to manage your symptoms and live a healthier lifestyle, including giving up drinking, smoking and taking any drugs and taking regular exercise. Other ways to alleviate your symptoms include:

Adopting a regular sleep/wake routine

Studies have shown that sleep is important for helping your body and mind recharge and for keeping us healthy and staving off certain illnesses or diseases.⁴

t can be difficult to switch off and fall asleep though so if you are someone who struggles to switch off in the evening, follow these tip tips:

• Go to bed and set your morning alarm for the same time – even on the weekend. A regular routine will help your body recognise when it’s time to be awake and time to be asleep
• Make your bedroom a positive sleeping environment. Ensure it’s not too hot or cold and remove bright lights
• Ensure your bed, pillow, mattress and sheets are clean and comfortable to encourage you to relax
• Avoid watching the television and using your mobile phone in the bedroom
• Don’t have caffeine, alcohol or big meals in the hours leading up to your bedtime, as these all have a stimulating effect
• Exercise during the day to help your body relax in the evening and get ready for sleep

Treating adrenal fatigue by diet

As there is a lack of evidence surrounding adrenal fatigue as a condition, there is also limited evidence of how it might be treated by diet, but the health benefits of a nutritious diet are well known to include giving you energy and providing your body with the nutrients it needs to grow and repair.⁵

By following a healthy, balanced diet, you might be able to reduce the stress on your adrenal glands. Try to base your meals around lean protein, vegetables and whole grains so that your energy levels increase naturally. Studies have shown that Vitamins C, B1, B5 and E, magnesium, zinc, adrenal glandular, ashwagandha, panax ginseng, and liquorice may be beneficial in managing adrenal fatigue.⁶

Always remember that, whether the condition is recognised medically or not, your symptoms are very real and deserve consideration. Seeking medical advice should always be the first step, but it’s never too soon to start eating a healthier diet and making better lifestyle choice to help not only with adrenal fatigue, but with many other conditions too.

1. Is adrenal fatigue “real”? [↩]
2. Adrenal Fatigue [↩]
3. What is adrenal fatigue? [↩]
4. Why Do We Need Sleep? [↩]
5. Health benefits of eating well [↩]
6. Understanding Adrenal Fatigue: Nutritional and lifestyle strategies to effectively restore proper adrenal function [↩]

Gut health has taken center stage in the world of natural health for many years and it is finally breaking into the mainstream - but do you know why gut health matters so much? Our gut houses a tremendous collection of micro-organisms that affect much of our body’s internal activities, from how we digest nutrients to our immune function and even our brain function! Gut health is at the very center of all of these bodily processes so ensuring we have good gut health is very important.

Boosting gut health with probiotics

Probiotics are supplements or food-based products that contain healthy bacterial strains in order to colonize (live in, exist in and interact with) our gut.

The benefits of probiotics are being highlighted in much evidence-based research. They occur naturally in our bodies and are part of the flora of our colons but they often need an extra boost. While the mechanism is not fully understood, probiotics have also been shown to be useful in reducing allergic tendencies ((Yang, Gui, et al. “Treatment of Allergic Rhinitis with Probiotics: An Alternative Approach.” North American Journal of Medical Sciences, Medknow Publications & Media Pvt. Ltd., Aug. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3784923/)) and some evidence suggests that enhancing an individual’s gut flora has positive effects on skin conditions such as acne, as well as on too much sun exposure and accelerated skin aging. ((Kober, Mary-Margaret, and Whitney Bowe. “The Effect of Probiotics on Immune Regulation, Acne, and Photoaging.” International Journal of Women’s Dermatology, Elsevier, 20 May 2015, www.sciencedirect.com/science/article/pii/S2352647515000155))

Did you know your gut is connected to your brain?

It might sound strange but there is a strong link and there is much research being conducted on the benefit of the gut-brain connection. The gut-brain connection is a concept that connects the microflora in our digestive tract help with our neurological health, including memory, focus and learning, anxiety and depression and stress.

Now that you know why gut health matters, should you take a probiotic?

Certain people should definitely be taking a probiotic supplement at certain times in their lives. If you are on antibiotic medication, probiotics help restore the natural bacteria that the medication might wipe out. Be sure to begin the course of probiotics immediately after the course of antibiotics though as the antibiotics might immediately kill off the good bacteria you’re introducing through supplementation.

If you’re traveling abroad, take probiotics right before and during your trip to help ward off food-borne illnesses or if you think you might have a case of food poisoning when you’re at home, take probiotics to help the good bacteria ward off the bad ones making you sick. Exotic travels aside, people who suffer from a variety of gastrointestinal disorders can benefit from probiotics. Probiotics can help with everything from minor issues with gas or diarrhea, to debilitating conditions like inflammatory bowel disease and Crohn’s disease, to temporary infections from E. coli and H. pylori.

Which probiotic should you take?

Not all probiotics are created equal. In fact, many strains of probiotics are not even capable of surviving the acid and bile of our stomach (the first stop in the digestive tract after the mouth)! Obviously if the healthy bacteria can’t make it beyond the first stop, it really isn’t doing any good, so how do you know if you are taking the right probiotic?

Although there are many species with probiotic activity, most probiotics belong to one of two groups—Lactobacillus or Bifidobacterium. Then there are different species types, such as Lactobacillus acidophilus and Bifidobacterium bifidum. Beyond that, nomenclature is the strain type, such as Lactobacillus acidophilus DDS-1. Many supplements won’t include the strain type, but it is important to know, since different strains serve different purposes.

As a general guide, choose a supplement that has at least seven distinct strains and at least 5 billion colony-forming units, or CFUs. Additionally, live probiotics are the only form that are truly beneficial, since they can colonize and grow in the intestine only if they are alive. It’s common to find supplements that contain living microbes at the time of manufacture. But often there isn’t a guarantee they’re alive by the time you consume them. Check to see if the supplement needs to be refrigerated or if it’s okay at room temperature. Most important, be sure you are buying from a manufacturer that is impeccable with quality.

While we’ll be joining him on his journey from today, we wanted to know all about how he got here…from where he started, the wins, the falls, and the motivation!

About James Ellington

• Sport: Men’s Athletics – British sprinter
• Event: 100 m and 200 m
• Club: Newham and Essex Beagles

The Wins:

• Two-time Olympian (2012, 2016)
• Two-time Gold medalist at the European Athletics Championships (2014, 2016)
• Silver medalist at the 2014 Commonwealth Games
• Two-time champion at British Athletics Championships (2012, 2013)
• National titles winner from a young age – under 15, under 17 and under 20
• Finalist of 100 m at World Junior Championships in 2004
• Gold medalist in Junior European Championships

Turning the dream into reality…

James’ aspiration to become an athlete began at the very young age of three years. He describes himself as hard-headed and it’s this personality trait that meant he always knew what he wanted. At the age of 13, he watched athletics on the TV and knew then that he wanted to take his love of sport to a professional level. Despite everyone around him telling him that being a professional athlete wasn’t a safe career choice, he continued to dream by pushing for his goals and promising himself to never lose the child within.

This mentality has been proven through the heroic journey James has been through to get to where he is today. A journey always has its ups and downs but what James has experienced is unique and it makes his path to success an inspiration to many.

Read his interview below to discover all about the journey he’s been on to turn his dream into a reality.

Get to know James Ellington…

• What is the biggest challenge you’ve overcome?

My biggest challenge has got to be the horrific motorcycle crash I experienced in 2017 which left me with a fractured tibia, fibula and pelvis, placing my career in athletics in complete jeopardy. It’s been a long journey of recovery but I’m proud to be back to where I wanted to be. I’ve had many setbacks in my career but now looking back, I felt I had to overcome those barriers to prepare me for the biggest setback of all, which was the crash. They’ve all contributed to developing my mental strength and resilience for any obstacles that come my way.

It’s been an incredibly tough journey but my mindset played a big part in getting me through. Throughout I kept believing in my childhood dream and persevered by keeping things simple and not overcomplicating things, putting too much pressure on myself and getting thrown off track. I took one step at a time and I’ve always said, if I can walk, I can run, and if I can run, I can sprint—and here I am today, back in training for my next big milestone.

• How has it shaped you?

Fundamentally I still have the same drive and motivation that I’ve always had. The only thing that has changed is that I try to enjoy more of the here and now. As an athlete, you can often get caught up going from one competition to another and forget to take everything in. I try to focus more on living in the moment and celebrating achievements. This doesn’t have to be anything big, simply taking some time to mentally pause in the present and praise myself can be enough.

• Who is your real-life hero?

This is a tough one. I’ve always admired people for their achievements and I like to see everyone as human. If someone else can achieve something, so can I. Anything can be possible. As a child, Linford Christie was the person I saw winning on TV so I always looked up to him. It’s crazy how things turn out as I ended up being coached by him. Tyson Fury is someone else I admire for everything he went through.

• What is your mantra?

Be yourself and have integrity in everything you do. I like to think that, with me, what you see is what you get. I’m exactly the same behind the camera as I am in front and I think it’s important to show who you are.

• What are you most proud of?

Sticking to my word throughout my career and achieving everything I said I was going to achieve— even when everyone thought I was crazy and my career was over. If I put my mind to something, it will happen. Manifestation is key.

• What are your goals for 2021?

Before, my main goals were to get back running and compete again—and I’ve now achieved that! Now my goals are to make the Olympics team for 2021, and if I perform to the best of my ability, I believe I can win too. It will be tough but I believe in myself.

• How has your training changed in preparation for selection?

My training has changed to focus more on quality rather than quantity. Instead of training more for the sake of it and risking injury, I’m training more efficiently and making sure every session has a purpose. Nutrition is also a big part of my training. Focusing on the right nutrition is something I always knew was important and continues to support me in both my recovery and training.

• What does your training schedule look like?

I’ve gone from training six days a week to four days a week. Mondays and Wednesdays are the intense days with a track session, followed by a gym session. Thursdays revolve around easy recovery circuits and stretching. Then Saturday is another track session. It’s more intense as it was less compact doing six days a week but now, I factor in more time for recovery time as it’s key to support my performance.

• What do you do when you’re not training or competing?

Music, exploring the outdoors (when not in lockdown) and cars are some of my favorite things. It may come as a surprise to you that I actually love music from Hans Zimmer. I always listen to music while I’m training. I tend to listen to more up-tempo music, like Deep Tech House and Old School Garage, to motivate me while I’m training. And if I’m gearing up for a competition, I start off with some of Hans Zimmer’s music and then build it up to some drum and bass. Music is powerful!

• How do you give back?

I’m always looking for opportunities to give back—whether it’s getting into schools to speak to kids or giving out any boxes of kit. In the past, I worked with Met-Track Athletics to coach troubled kids from my local area. Although the main aim was to coach them in athletics, I took the opportunity to also offer some mental support.

• What are your goals beyond Tokyo?

Next year will either be the European or World Championships. Whatever happens with the Olympics, as long as I’m physically able to, I won’t stop competing. I will go as far as my body will take me.

• What makes you, as a high performing athlete, tick?

I focus all my energy on things I’m passionate about and make sure I don’t get distracted too far from that. A way to distinguish a high-level performer is easier to be seen when things get tough. You do see a lot of people crumble at the first hurdle. For me, when things get hard, there’s something in my brain that switches and drives me to carry on. And that’s why my mental attitude has helped me overcome my biggest challenges over the years.

• What does high performance culture mean for you?

I’m tough on myself but I’m also realistic with my goals. A lot of people think I’m crazy when I say my goals out loud but they’re starting to believe me now. If I ever stop running, I know I will direct the same amount of energy into something else, whatever that may be.

• How do you keep the team spirit going in athletics?

At the moment I have four or five training partners and throughout our sessions, we support each other by pushing each other through. Team work even in a single sport is so important.

• And lastly, what is your advice for those starting out?

Forget things fast—it’s important to have a short-term memory when it comes to athletics. You can’t win all the time. I’ve taken many losses throughout my career and if I held on to them, I wouldn’t be where I am today. Don’t let them define you!

Join us in following his journey!

We’ll be following James’ next steps as he prepares for his next big challenge of qualifying at the national level on his way to reach the Olympics 2021. If you want to find out how important nutritional supplements are in his regime and how he’s worked on his mental strength to get him where he wanted to be throughout his career, keep an eye out on our Wellness Center for new articles. You can also keep updated on our social media channels to see how he’s getting on and what else may come from this new partnership with Lifeplus. The opportunities are endless!

What is stress?

All of us experience stress throughout our lives. There are common stressors we all recognise, such as major life changes, uncertainty about the future, illness, conflict, and financial problems. Although these can cause real challenges to our mental health, stress isn’t always a bad thing. In fact, in certain circumstances, short-term positive stress can actually motivate us to succeed and overcome obstacles. However, throughout the Covid pandemic, stress levels have risen for nearly everyone, and especially for young people. 

A 2021 report by UK charity Student Minds highlighted that “Young adults have been especially badly hit during the pandemic with a triple whammy of curtailed education, diminished job prospects and reduced social contact with peers.” ¹  

So, are students particularly susceptible to stress?

Yes, we know that stress is really common in students. The NHS says, “University can be a stressful experience, as well as being fun and exciting.  You may feel stressed about starting university, exams, coursework deadlines, living with people you do not get on with, or thinking about the future.” ²

Even before the pandemic, numerous studies in Europe and America consistently reported a high percentage of students suffering from stress and anxiety caused by a multitude of factors. Many of these students were worried about disclosing their mental health concerns and felt they might be stigmatised for seeking support. ^{3 4 5}

Why do students experience such high levels of stress?

Going to university or college is a significant life transition that brings with it a variety of challenges. As well as adjusting to academic demands and deadline pressures, many young people will simultaneously be coping with their first experience of independent life. It’s a time of rapid adaptation from familiar childhood routines to the realities of adulthood: learning to get along with housemates in a new town, making friends, managing a limited budget, and perhaps having the responsibility of a part-time job along with studying. All of these changes can bring anxiety as well as excitement.

Some of the factors students most commonly cited as contributing to stress are:

• Study pressure and deadlines
• Exams
• Time management difficulties
• Unhealthy habits like drinking too much alcohol
• Feeling lonely or homesick
• Poor eating habits due to budget/circumstances
• Financial pressure and debt
• Poor quality accommodation
• Friendship or relationship difficulties
• Adjusting to a new environment
• Fear of failure
• Worries about future job prospects

What are some of the signs that I might be experiencing stress?

The UK charity MIND explains that some of the common signs of stress are frequently feeling:

• Irritable
• Anxious
• Overburdened
• Unable to enjoy yourself or look forward to life
• Unable to calm your mind, concentrate or switch off

Over time, these feelings can make student stress worse by leading to a vicious cycle of being unable to make decisions, avoiding situations instead of facing them, eating or drinking too much, and alienating friends and family. They can also lead to increasingly debilitating physical symptoms like panic attacks, insomnia, muscle pain, stomach aches and headaches. Stress can badly affect our emotional and physical health, so it’s important to recognise the signs and take action to address and manage them. ⁶

What can I do to address the causes of stress and help me cope?

If you’re a student who’s feeling stressed, your worries probably fall into one or more of these areas:

• Study stress
• Accommodation stress
• Social stress
• Financial stress

No matter what challenges you face, there are some key strategies and skills that anyone can learn to help them alleviate and manage their stress. 

Take control and stay positive 
Feeling that your problems are out of control is one of the main causes of stress. By taking active control and facing up to your fears you’ll feel empowered to find a solution. Having a positive outlook and looking for things to be grateful for is also a great way to counter stress – there is a broad range of mindfulness apps available that can help with this.

Manage your time 
It can feel really stressful when a deadline is looming and you’re running out of time. When you know time management is a problem for you, try using apps to help you get organised by breaking tasks down into manageable chunks that you can tackle without feeling daunted. Make sure you schedule breaks for rest and food, prioritise urgent and non-urgent tasks and create a written schedule so you feel more in control.

Learn to budget 
Create a simple spreadsheet to make sure you’re balancing your incoming and outgoing funds. Look out for student deals and discounts in-store and online, and be smart about how to make the most of your budget.

Look after yourself 
Try to get into a regular sleep pattern – going to bed and getting up at regular times helps combat stress hormones and keep you feeling positive. Exercise and healthy foods are important for your wellbeing, too. Try not to rely on alcohol, as this is just a short-term fix that could ultimately make you feel worse. Consider taking a break from social media when you’re feeling low – remember, other people’s lives aren’t usually as glossy as they appear online. Take time to do the activities you love, whether that’s reading, listening to music or baking cakes.

Express yourself and ask for help 
Talk to friends, talk to family, or ask for help from your college or university’s Student Wellbeing service. Sometimes just sharing your worries can be the first step to feeling more able to cope, getting a different perspective, or finding resources to help you.

Find your tribe 
Finding a like-minded community helps you feel connected, boosts your mood and gives you important social support. Look out for activities like clubs and societies, because whatever you’re into there’s sure to be a group to join, whether it’s sports, music, computing, gaming or amateur dramatics.

How will learning these stress management skills help me in future?

The good news is, if you can learn to manage study stress now, you can turn it into a positive for the future. When you see a stressful situation as an opportunity rather than a threat, you can harness the power of that stress to boost your energy, sharpen your focus, and give you the motivation to respond to adversity. Every time you react positively to a challenge, such as delivering an essay under time pressure or making a presentation to your peers, you’re proving and enhancing your own ability to achieve your goals.

Once we’ve learned to overcome and master stressful situations, our ability to deal with stress in the future increases. By managing stress well, we’re rewiring our brains to cope more effectively the next time and developing our resilience. We can even begin to actively welcome positive stress by pushing ourselves out of our comfort zone with new experiences, whether they’re physical, mental, or emotional. The more we succeed, the more confident and determined we become, and the more easily we’ll weather any setbacks or disappointments.

Health psychologist Kelly McGonigal, PhD, who gave one of the most popular TED talks of all time in 2013 about the upsides of stress says that when you learn to reframe the way you think about stress, you become less anxious and more capable. McGonigal says,

“If you think stress is to help you run away from a tiger, of course, that’s not a helpful way to respond to life. But if you understand that what you experience as stress is the biological mechanism by which you are going to learn and grow and develop your strength, now that’s a totally different way to understand.” ⁷

Students who learn stress management skills will be able to face problems and overcome obstacles without fear. This personal growth reinforces their self-belief and generates a positive cycle of progress and benefit. By learning to stay calm – even in demanding situations – they will be successful, fulfilled, and healthy. Perhaps most importantly, these crucial life skills will be an invaluable asset in job interviews, internships and ultimately when students enter the world of work.

Where can I begin to reduce my stress?

In 2020, the WHO (World Health Organisation) produced a free workbook full of practical information, tips and techniques for anyone, anywhere, who experiences stress.

Doing What Matters in Times of Stress recommends:

1. Grounding: learning to focus, engage and pay attention
2. Unhooking: managing difficult thoughts and feelings
3. Acting on your values: finding ways to act on what matters to you, and positively influence the people and situations around you
4. Being kind: to ourselves and to others
5. Making room: for challenging thoughts and situations rather than trying to avoid them⁸

Remember:

• Reach out for help
• Don’t skip classes or avoid deadlines
• Practice self-care
• Get involved in extra-curricular activities
• Exercise and eat well – stay healthy in mind and body
• Make sure you’re getting enough sleep
• Stay connected with friends and family
• Laugh, dance and have fun to create balance

1. University Mental Health: Life in a Pandemic Listening to higher education communities throughout 2020/2021 [↩]
2. Student stress [↩]
3. Mental health statistics: stress [↩]
4. University students’ strategies of coping with stress during the coronavirus pandemic: Data from Poland [↩]
5. Undergraduate Student Reference Group [↩]
6. How to manage stress [↩]
7. A Stanford psychologist has a simple mental exercise for tackling student stress [↩]
8. Doing What Matters in Times of Stress [↩]

Every time you eat, you have a choice. 

Do you choose to eat something that is nutritious and healthy for you?

Or do you opt for what tastes good and is convenient?

We all have moments where we indulge in less-than-ideal meals, but on an average daily basis, what are the choices you make when it comes to food?

This is an important question to consider as what we consume plays a vital role in our health, particularly with our immune system, which is a top priority now more than ever.

Protecting and healing us from illness and disease, our immune system is an essential component of our health. As diet-related illness spikes throughout the world, it’s imperative we take care of it as much as it takes care of us.

How can we do that?

Making good decisions about what we choose to consume and how we flavor it makes all the difference in supporting a strong immune system and defending ourselves against harmful bacteria and viruses.

To boost and maintain healthy immune function:

Enjoy vegetables. If you haven’t already, add nutrient-dense produce to your daily diet, such as spinach, broccoli, peppers, and kale. Or consider using a superfood powder to boost your daily intake of these powerhouse foods. 

Eat berries. Berries are loaded with vitamin C. For the greatest impact, choose darkly pigmented ones such as blackberries, blueberries, cherries, and strawberries.

Consume pungent foods. Onions, garlic, and leeks are all highly beneficial immune-boosting foods. Use them as a flavor base for meals and recipes.

Eat citrus. Oranges, grapefruit, lemons, and limes all provide an abundance of the immune system booster vitamin C. 

Add spice and herbs. Spices in general have anti-microbial properties. They add flavor, provide a lot of versatility when added to dishes as well as teas (try adding spices or herbs to tea with a touch of Manuka honey), and provide the potential for great protection. In particular, reach for such spices and herbs as turmeric, horseradish, thyme, oregano, basil, and cinnamon.

Sip soups and broths. Chock full of nutrients, a warm bowl of broth-based soup, or plain bone broth itself, can be beneficial to the gut and in turn supports immunity.

Drink plenty of water. Hydration keeps our oral microbiome defenses up, so try to drink at least ½ your weight in ounces of clean water each day.

Avoid empty calories. Say no to refined sugars and carbohydrates like biscuits, cakes, sugary drinks, and processed foods that don’t provide nutritional value and can suppress your immune system.

When eating out, order something cooked. If eating out, opt for cooked foods versus non-cooked cold foods. Heat rather than cold is more likely to kill unwanted bacteria harmful to the immune system.

Keep these tips in mind when it comes to what you shop for, how you cook or order, and what you consume. 

And remember, whether consciously or unconsciously, you make a variety of choices every day when it comes to taking care of your immune system. You can choose to support it, or you can select options that hinder it. 

What will you choose today to keep yourself healthy?

REFERENCES

https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
https://www.pcrm.org/news/blog/foods-boost-immune-system

Doesn’t it feel good when you’ve completed a big project, learned something new, or achieved a set goal?

That sense of accomplishment and fulfilment is a reward that’s attributed to our state of happiness.

Quite often, that’s due to the neurotransmitter dopamine.

Dopamine is one of four neurotransmitters known as happiness chemicals. Along with serotonin, oxytocin, and endorphins, it sends messages throughout the body to the brain, particularly when it comes to feeling happy.

This particular neurotransmitter is associated with reward. It boosts mood and contributes to the excitement of anticipating events (such as looking forward to a date, time with the family, or a vacation).

Think about the things you love to do, the food you crave, and the information you like to learn. The motivation to enjoy these things is pleasure-seeking and dopamine boosts this feeling.

On the contrary, low levels of dopamine have been associated with Alzheimer’s disease, Parkinson’s disease, and addiction (such as gambling, drugs, and shopping). It’s even a main ingredient in medications that support people with ADHD because it can help with focus and attention. Increasing levels of dopamine naturally may help ward off future disease.

To increase dopamine levels in your body:

1. Consume food with tyrosine

Tyrosine is an amino acid that serves as a building block for dopamine. Foods such as seeds, meat, dairy, soy, and beans contain tyrosine and can help boost amounts of the neurotransmitter.

Supplements such as L-tyrosine and L-theanine provide can additional support.

2. Pat yourself on the back

Did you cook a great homemade dinner? Have you reached your goal of running a 5k? Did you receive a compliment on your hard work?

If so, celebrate – get a massage, spend a night watching a favorite movie, or break out the bubbly for a toast and experience higher levels of dopamine as you reward yourself for a job well done.

3. Avoid certain foods

Processed foods, as well as those with high sugar and caffeine content, can deplete dopamine. 

Reduce or eliminate these as much as possible.

4. Get good sleep

Dopamine is an important part of the sleep-wake cycle and is associated with feelings of alertness.

Lack of proper sleep may decrease dopamine receptors and can result in fatigue and an overall sense of feeling tired. Practice healthy sleep habits to support your happiness.

5. Take care of yourself

Self-care is an easy and effective way to raise levels of dopamine. 

Consider what works for you – a warm bath at night? Some quiet time to read and reflect? A hike on your favorite trail?

Among innumerable others, these are all options that can help you manage stress and increase dopamine levels.

An increase in happiness may be more available that you ever imagined. With good eating habits, proper sleep, and the implementation of healthy stress-management tools, you can start increasing your chances of feeling good – starting today.

REFERENCES:

https://www.longdom.org/open-access/happiness-role-of-dopamine-and-serotonin-on-mood-and-negative-emotions-2165-7548-1000350.pdf
https://www.cedars-sinai.org/blog/science-of-kindness.html