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 [↩]

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 [↩]

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.

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 [↩]

Our immune systems need our support. 

Our immune system is designed to be our first line of defense for fighting off what can make us sick. It’s a protector, a supporter, and a balancer. What more could we ask of it?

However, when our immune systems become compromised due to a variety of lifestyle and environmental factors, it can wreak havoc on our health and our overall lives.

Let’s take a look at what our immune system does for us, how it gets compromised, and what we can do to keep it in shape.

What the immune system does

A robust and strong immune system is intended to protect us from illness and disease including but not limited to:

• bacterial infections
• viruses
• toxins
• parasites
• chronic inflammation
• cancer

It also supports the body in its recovery from any sickness or injury. 

The immune system is complex, taking coordinated action to provide protection from and resilience to a wide array of outside entities, many of which we come in contact with on a daily basis.

Our immune systems also help keep our body balanced in the face of things like inflammation. 

When we need to fight an infection or virus, our immune systems create inflammation to bring attention to the healing process. However, when inflammation becomes chronic (from stress, poor diet, etc.), it knows to work on reducing the continuous inflammation. It’s an intelligent and adaptive part of our bodies, knowing exactly what to do and when.

How it can become compromised

Stress is a significant factor when it comes to the strength of our immunity, and while stress in small amounts is normal and to be expected, too much of it can be detrimental.

Our nervous system assists us in responding to stress through our sympathetic and parasympathetic systems. Our sympathetic system puts us on high alert and keeps us fighting through the stress. On the opposite side is the parasympathetic system, responsible for calming us through rest and repair. 

When we live in a chronic state of stress, our sympathetic system doesn’t get a break, which can lead to a suppressed immune system.

In addition to how we react to stress, other factors can play a role. These include:

• poor diet, lack of nutrition
• large amounts of sugar
• smoking
• lack of exercise
• emotional trauma or grief
• anxiety and depression
• environmental chemicals and toxins such as molds, pesticides, and heavy metals
• medications
• radiation from machines and planes

When our immune system is out of balance, or focused on one thing too long, it can lead to serious issues such as:

• allergies
• chronic inflammation
• autoimmune disease
• heart disease
• cancer
• an overall low quality of life
• an increase in regular illnesses

How to keep it healthy

Now more than ever, it’s crucial to have a healthy immune system. Supporting it keeps it in balance, ready to fight whatever comes your way.

The more we understand the health implications of our daily choices, the more in control we can feel about our ability to protect ourselves.

While it’s not good to be ill all the time, putting your immune system to work every once in a while, can be beneficial.

Getting ill every now and then doesn’t mean you are weak; it gives your immune system the opportunity to stay robust. Keep in mind that sickness should always be monitored by a doctor, and they should generally run their course within one to seven days.

This sophisticated system in our bodies is one to be celebrated. It does more than just help us get over the common cold. The immune system is a flexible, dynamic, responsive, and intelligent system that balances our personal responses to all our daily exposures. From foods to environmental exposures, from infections to injury, the immune system handles it all. That’s worth a little support, don’t you think?

REFERENCES:

https://www.houstonmethodist.org/blog/articles/2020/mar/5-ways-to-boost-your-immune-system/
https://uthealthaustin.org/blog/strengthening-your-immune-system

Many of us may not even think about our joints until something has gone wrong—particularly if they become swollen or painful.

This is often the case in particular when it comes to exercise. It’s probably safe to assume that many of us exercise in order to keep our muscles strong and our cardiovascular system in good shape, but it’s important to remember to protect our joints at the same time. A study by Harvard Medical School concluded that becoming more active can protect your joints and help you to maintain independence further into old age.  ¹ .

As the connecting points between our bones, our joints—such as our elbows, knees, ankles, hips, wrists and neck—are held together by intricate groupings of ligaments, cartilage and muscles that serve as shock absorbers.

Protecting joints during exercise

We all know how different it feels when our muscles ache due to getting back into a fitness routine compared to when we have done some damage to a joint. Muscle pain (not a strain) will ache, whereas joint pain can feel relentless.

Think of all the work our joints do to help us reach, twist, bend, turn, stretch, climb, walk and even sit! It is imperative to protect our joints when moving our bodies—joint pain is a major reason why normally active people stop exercising.

In terms of exercise, there are some common causes of joint injury. A big one is doing too much too soon. Perhaps it is the first warm day in a while and you go for a long bike ride. While cycling is fairly easy on the joints, a long bike ride after weeks or months of not riding could mean some overuse damage to your joints.

The importance of going slow

As tempting as it is to jump back into an exercise or excitedly try a new one, take it easy!

Repetition may get a bad rap for being boring, but for many of us, doing the same exercise feels comforting and familiar. But that repetition could put some strain on the joints. As with all aspects of healthy living, variety is the key.

There is no one exercise or activity you can do to strengthen and protect your joints—a varied fitness and movement routine is what’s most helpful to avoid overusing or abusing a given joint.

Strengthening muscles with weights, keeping joints moving with cardiovascular activity, stretching after exercise—these are all part of any health and fitness program, and even more important for your joints.

Going slow does not mean avoiding movement

Beyond exercise, joint health is necessary for functional movement. At one point or another, we have all had a very deep sleep during which we may not have tossed or turned as much, leading to waking up in the morning with a stiff shoulder or neck. Or perhaps we stayed in front of the computer too long at work without getting up to take a walk and stretch. While those aren’t necessarily examples of joint damage, they do highlight the importance of keeping our joints moving all day (and all night) long. The arthritis foundation suggests taking a standing break every 30 minutes where possible and making time for simple stretches throughout the day. ²

Protect yourself with these joint health tips

Make sure you are wearing the right footwear and using the proper equipment. If you are cycling, go to a reputable bicycle shop to get measured for the right sized bike. If you are running, a shop that focuses on running shoes can be a great resource for analyzing your gait and foot movements to determine what is the best shoe for you. This is when social exercise or consulting a personal trainer is very helpful. Body alignment is essential to protecting joints.

Other joint health exercises that are joint-protective are leg squats and push-/pull-ups. Squats help strengthen the muscles that protect the ankles, knees and hips.

Take away some gravity and impact by getting into a pool. Swimming is a challenging workout that minimizes joint injury since there is much less impact on the joints. But beyond swimming, water walking and aqua aerobics help get our heart rate up while being good to our joints.

Push-ups and pull-ups are great joint health exercises to help strengthen the muscles in the arms, including the wrists and elbows, as well as the shoulders and neck. As mentioned above, make sure you are doing the exercise with proper form so as not to cause excessive joint strain or injury.

The most important joint health tip of all

Above all else, remember to give yourself a break. When considering what helps joint health, this is so important. As well as moving, you also need to rest and recuperate in order to achieve your fitness goals. Our whole body benefits from stretching and resting. It is a way to slow down and give your body time to absorb the benefits of an activity and heal from any strain.

1. https://www.health.harvard.edu/healthbeat/the-secret-to-joint-pain-relief-exercise [↩]
2. https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/16-joint-protection-tips [↩]

If you love chocolate but know that processed foods and sugars are not the best thing for you, then raw cacao could be just the answer! Note the spelling though, as while they are similar and look almost identical, cacao and cocoa are not the same thing.

So, what exactly is raw cacao?

Cacao could be considered a healthier version of cocoa. It’s a raw, unprocessed chocolatey superfood that is packed full of nutrients and is made by cold-pressing cocoa beans to preserve their goodness. This process ensures that the living enzymes in the cacao are kept alive, while separating the fat (cacao butter) and producing the nibs. The nibs are the small, chipped pieces of the bean that are left over once it has been fermented, dried and pressed. Cocoa, by comparison, is roasted at high temperatures and heavily processed, which rids it of many of its nutrients. It’s also packed full of sugar.

Where does it originate from?

The cocoa tree, Theobroma cacao, originated from Central and South America, where it was cultivated, and the seeds of its fruit were consumed by the Pre-classic Mayan civilization as early as 600 BC.¹ The cacao bean was even once used as a currency in trade and was served at royal feasts and presented to warriors as a post-battle reward!

When the new world began to colonize these ancient civilizations, they brought their own innovations to cacao, adding sugars and spices to reduce the bitterness. For many years, cacao, and chocolate, were an exclusive commodity, but with the Industrial revolution came the onset of steam-powered machines that made its production easier and brought it to the masses.

Health benefits

Cacao beans are naturally packed with many essential minerals including magnesium, calcium, iron, zinc, copper, potassium and manganese. These nutrients are available in high amounts in raw cacao, and come with a host of health benefits:

Cacao is good for your heart

Research has shown that raw cacao may help to lower the risk of cardiovascular disease because of the bioactivity of certain flavonoids² – a plant compound associated with antioxidant activity. These are thought to improve circulation to the heart to lower blood pressure, reduce inflammation and reduce blood stickiness.

Cacao can improve your mood

Cacao is not only good for your physical health, but your mental health too. Cacao contains phenylethylamine (PEA), a natural compound that’s made in our brain, which is associated with positive mood, as well as tryptophan – an amino acid that the body uses to make serotonin. Eating cacao raises the level of serotonin in the brain, acting as a natural anti-depressant and promoting a sense of wellbeing.³

Cacao is good for your skin!

Flavanol-rich foods, like cacao, have been shown in studies to improve circulation to the skin, increase skin hydration and help protect the skin against sun damage.⁴ Many skincare products contain cocoa butter – the butter derived from cocoa seeds contains large quantities of essential fatty acids and phytosterols, which studies have also shown may help restore the elasticity of the skin and benefit some skin conditions.

How to eat raw cacao

How you choose to consume raw cacao will depend largely on your dietary preferences and tastebuds. While related to chocolate, it’s more bitter and not as sweet, but there’s still no mistaking the taste similarity. It’s fantastic when added to smoothies or desserts when you’re missing a chocolate fix, and if you miss the sweetness, you can always add a little honey or fruit as a natural sweetener. Using it to make a warm beverage is also a popular choice!

Popular combinations for delicious and healthy snacks

One of the easiest ways to eat raw cacao is to combine it in a smoothie. Try blending up a few teaspoons with a banana and some almond milk for a delicious morning breakfast! You can also combine cacao with plain yoghurt, or simply stir it with hot water, milk (or milk alternative) and some honey for a hot chocolate alternative.

1. https://www.sciencedirect.com/science/article/pii/B9780983079125500050 [↩]
2. https://www.liebertpub.com/doi/abs/10.1089/109662000416276?journalCode=jmf [↩]
3. https://pubmed.ncbi.nlm.nih.gov/24915358/ [↩]
4. https://link.springer.com/chapter/10.1007/978-981-15-1761-7_21 [↩]

This is how laughter affects our body

“A day without laughter is a day wasted,” Charlie Chaplin once said. And he isn’t the only one to think this. Dr Lee S. Berk of the Loma Linda University School of Allied Health Professions, and one of the pioneers of laughter research, also encourages people to laugh every day. Why does a researcher agree with a comedian? Because laughter is healthy.¹ If you want to know how laughter can contribute to a healthy lifestyle, check out our article.

Gelotology — the study of humor or laughter

We have all heard the phase “laughter is the best medicine,” but what many people don’t know is there actually is science behind it. “Gelotology” (from gélos, meaning laughter) is the study of laughter or humor. Although researchers like William F. Fry and Lee S. Berk were initially ridiculed for their extraordinary field of interest, it has since become established as a recognized discipline.

Stanford professor William F. Fry was one of the first people to look at the psychological and physiological effects of laughter in the 1960s. Today his studies are regarded as the foundation of gelotology as Fry found that laughter increases the activity of certain cells in the immune system responsible for killing infectious pathogens.²

Is laughter really healthy?

When we laugh, happiness hormones (endorphins) are released.³ But laughing isn’t just about being happy — it is also healthy. Laughter researchers attribute several positive effects on our bodies to laughter. For instance, laughter can have a positive impact on the immune system.⁴ Experts also found that the stress hormone cortisol can be lowered by laughing. (https://news.llu.edu/research/laughter-fool-proof-prescription)) Have you ever tried to use laughter to combat stress? Laughter therapies have not only been found to help reduce stress but also to reduce pain.⁵ Humor research is giving the phrase “laughter is the best medicine” a whole new meaning.

Laughter can support the cardiovascular system

Michael Miller, from the Department of Cardiology at the University of Maryland Medical Center, together with William F. Fry, who is carrying out research at the Department of Psychiatry at Stanford University’s Medical School in Palo Alto, found that “mirthful laughter” can keep the blood vessels healthy.³ Their results are based on a study in which randomly selected subjects were first shown a comedy, or humorous TV program, followed by a film that would trigger mental stress. The subjects’ blood pressure was measured during the experiment.

The study showed that blood pressure measurements, taken after watching a film that causes stress, differ from those taken after watching a comedy that stimulates laughter.³ The results can be explained by the fact that we take in more oxygen than usual when we laugh, due to increased breathing. As a result, our pulse increases and blood pressure rises. After laughing the blood pressure drops again. As we are exposed to mild stress when watching serious, non-humorous films and series, this has the opposite effect on blood pressure.³

Whether it’s the latest comedy that’s showing in the cinema or a funny situation in our everyday lives, laughter can stimulate blood circulation and support the entire cardiovascular system.

Laughter can have a positive effect on the immune system

Negative thoughts can trigger chemical reactions and therefore induce stress – which in turn can weaken our immunity. Positive thoughts and genuine laughter, by contrast, can help to reduce stress, strengthen the immune system and protect the body from disease.⁴ Happiness helps our mental wellness. Lee S. Berk is convinced that happiness can also be an effective immune response.⁶

In a study with other laughter researchers, Berk wanted to find out whether humor therapy and the mirthful laughter it brings can actually serve a preventive function and have a positive effect on our immune system.⁷ For this purpose, 52 healthy male volunteers were shown a humorous video and had their blood taken before, during and after. The laughter researchers concluded that laughter associated with humor can have a positive effect on our immune system.⁷

Laughter against pain — the most natural pain reliever

We all know that laughter makes us happy. But have you ever considered endorphins as our body’s natural pain relievers? Laughter is not just able to support your immune system – it can also be used as a therapy.

British researchers found that laughter is associated with an increased pain threshold.⁵ Similarly, to their colleagues in the field of laughter research, they initially played funny comedies and sober documentaries to the subjects taking part in their study. They then expanded their investigations to test the effects of laughter on the pain threshold, even under natural conditions, during a humorous theatre performance. Before and after viewing the video clips, or the play, the test subjects underwent a pain threshold test.

In both cases the results of the British research group confirmed that our pain threshold is significantly increased when we laugh.⁵ If we are serious, or do not laugh genuinely, the pain threshold remains unchanged – or may even drop. According to the laughter researchers, the best explanation for the results is the effect that happiness hormones released by laughter have on pain.

Laughter to combat stress — a simple form of relaxation

When we laugh, we get a boost of energy and the opportunity to switch off properly. Therefore, laughter can be a great form of stress reduction.⁴ In his numerous gelotology studies, Lee S. Berk found that laughter can cause positive stress (eustress) and therefore reduce negative stress (distress).⁶ This kind of stress reduction brought about by laughter is due to the fact that laughter reduces the stress hormone cortisol in our body.

A study at Indiana State University’s Sycamore Nursing Center also found that laughter can reduce stress.⁸ The research group investigated the reaction of 33 healthy female subjects to humorous videos and tourism videos. While the group watching comedy videos that made them laugh saw a drop in stress markers the stress levels of the subjects in the other group remained the same.

The physical symptoms of stress can also be reduced by laughter as laughter can stimulate blood circulation and lead to muscle relaxation — both reactions of our body that can help reduce stress.⁴

Laughing as a workout? 

Do you ever wake up with sore muscles even though you didn’t exercise the day before? If so, you must have had a good laugh. When we laugh up to 300 muscles contract, mainly in the face, chest and stomach.⁹ As well as our muscles, our respiratory system is involved when we have a good laugh.³ Our lungs expand, and our abdominal muscles and chest stretch, working out almost our entire body.

When we exercise our body is very active for a short time. The heart pumps oxygen-rich blood through the body and the metabolism is stimulated. When we have a good laugh, the body reacts in a similar way.⁹

However even people who laugh a lot should still stay active and ensure healthy nutrition.

Have you ever heard of laughter yoga? No joke, this type of yoga really exists. Laughter yoga is based on the idea that you can make yourself laugh and benefit from this.¹⁰ Laughter yoga is now widespread and you can be sure to find a laughter yoga group near you. Try it out and keep yourself healthy with laughter. 

Strengthen relationships with humor

Laughter not only affects our health but also our relationships. As Victor Borge put so well, laughter is the shortest distance between two people. Laughing together can strengthen our interpersonal relationships and understanding of each other.¹¹ Besides, it’s a great feeling to infect other people with your laughter, don’t you agree?

Whether in private or at work, laughter contributes to good will and harmony. Sharing a laugh can therefore also facilitate communication and collaboration.¹¹ In situations of stress or conflict, laughter can defuse the situation and promote teamwork.

Take life with a pinch of humor. Doing so can help you support your health and your social environment.

1. https://news.llu.edu/research/laughter-fool-proof-prescription [↩]
2. “Live Better: A Healthy Laugh” in SA Mind 16, 3, 90–91 (October 2005) doi:10.1038/scientificamericanmind1005-90 [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814549/ [↩] [↩] [↩] [↩] [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456 [↩] [↩] [↩] [↩]
5. https://royalsocietypublishing.org/doi/10.1098/rspb.2011.1373 [↩] [↩] [↩]
6. https://news.llu.edu/research/laughter-fool-proof-prescription [↩] [↩]
7. https://pubmed.ncbi.nlm.nih.gov/11253418/ [↩] [↩]
8. https://pubmed.ncbi.nlm.nih.gov/12652882/ [↩]
9. https://www.planet-wissen.de/gesellschaft/psychologie/lachen/pwieistlachenwirklichgesund100.html [↩] [↩]
10. https://www.researchgate.net/publication/262535370_The_impact_of_laughter_yoga_on_subjective_well-being_A_pilot_study [↩]
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814549/ [↩] [↩]

Healthy living as a vegetarian

More and more people are opting for a vegetarian diet. Vegetarians don’t eat meat and fish — and in some cases, they avoid other animal products as well. Many vegetarians want to make their diet healthy and balanced. The issue of animal welfare also often plays a role in the move from eating meat to becoming vegetarian. Vegetarians mainly eat plant-based foods such as fruits, vegetables and grains, giving them an excellent basis for supporting their own health.¹ A healthy vegetarian diet can also support the supply of nutrients such as vitamin B12, iron, zinc and protein, which we otherwise absorb via meat.

What types of vegetarian diets are there?

A diet without meat can be interpreted in many different ways. In addition to the classic vegetarian, there are lacto- and ovo-lacto-vegetarians, pescetarians, vegans and flexitarians. They all, more or less avoid meat, and instead fill their cupboards with a variety of other foods. Eating vegetarian food does not necessarily mean going without, but rather embracing flexibility and diversity. The right choice for healthy food is ultimately up to you. Try different adjustments to your diet until you find the diet that makes you feel good.

Lacto and ovo-lacto vegetarianism

These two types of vegetarian diet are closely related. While lacto-vegetarians supplement plant-based food with honey, milk and other dairy products including cheese, ovo-lacto vegetarians can eat all of the above plus eggs. Lacto and ovo-lacto-vegetarianism are intermediate stages of vegan and vegetarian nutrition. As neither fish nor meat are on the menu, these two forms of nutrition should likewise be rounded off with a balanced diet.

Pescetarian

For pescatarians, going without meat does not mean going without fish. Like flexitarians, pescetarians appreciate the flexibility in their diet, which may consist of fish and seafood as well as plant-based nutrition. By eating vegetarian food that is supplemented by fish, pescatarians can also ensure they give their bodies enough protein.² If you want to be vegetarian and have a balanced diet, pescatarianism can therefore be a good choice.

Veganism

The vegan diet is characterized by a complete avoidance of all animal products. Alongside stopping all consumption of meat, this also means no more dairy products, eggs or fish. Other food ingredients, such as animal fats, are also removed from the vegan diet.
The strictest form of veganism is called fruitarianism. A fruitarian lives off berries, nuts, seeds and fruits which can be harvested without killing the mother plant.

If you eat a vegan diet, you should consider that a nutrient deficiency may occur, as certain meat sources are omitted — for example, protein sources. In order to supply the body with proteins, vegans can use nuts, pulses, cereals and other nutritious foods.² Supplements can also enhance a vegan diet.

Flexitarianism

Flexitarians—also known as flexible vegetarians or semi-vegetarians—eat more vegetarian food, but do not completely dispense with animal products such as meat, fish or dairy products. Being flexible in the choice of food is the focus of this diet. From reduced meat consumption to the abandonment of certain animal products such as milk or cheese, every flexitarian can find an individual solution for their own healthy diet.

The benefits of vegetarian nutrition

People who eat vegetarian food can benefit from their diet and support their body and their own health. Studies have shown that a vegetarian diet³ can have an effect on blood pressure and minimize the risk of becoming overweight or developing diabetes.⁴ Vegetarians also suffer from heart disease less often than people who do not eat vegetarian food.⁴
Due to their predominantly plant-based diet, vegetarians also increasingly absorb secondary plant metabolites which are involved in a variety of metabolic processes in the body.⁵
Secondary plant metabolites are also said to have neurological, anti-inflammatory and antibacterial effects.⁵

Which foods belong to a healthy vegetarian diet?

We know how to adequately meet our nutrient needs with a meat-free diet. Those who want to eat healthy vegetarian food and benefit from their diet should listen to their own body. In this way, a possible nutrient deficiency and associated deficiency symptoms can be quickly counteracted. In view of important nutrients such as vitamin B12, iron, zinc and protein, vegetarian food should always be balanced.⁶

Intake of vitamin B12

Vitamin B12 is present in a form available to humans almost exclusively in animal food sources. However, vegetarians should also take vitamin B12, which contributes to a normal energy metabolism, normal functioning of the nervous system and normal functioning of the immune system, found amongst other things:
• Eggs and dairy products are suppliers of vitamin B12 and perfectly compliment a vegetarian diet.⁷
• Pescetarians can also eat fish and seafood.⁷

Iron intake

Iron contributes to normal cognitive function, normal energy metabolism and normal oxygen transport in the body. Accordingly, iron should be an integral part of a balanced vegetarian diet.

There are plenty of vegetarian foods that contain iron, for example⁸ :
• Whole wheat bread, cereals, pasta, quinoa and oatmeal
• Avocados
• Cooked spinach and boiled mushrooms
• Potatoes
• Legumes, such as soybeans and lentils
• Tofu

Foods containing zinc

Zinc contributes to a normal fatty acid metabolism, a normal macronutrient metabolism, and to the maintenance of normal bones, hair, nails and skin. In order to be able to benefit from the health-promoting effects of zinc as a vegetarian, various vegetarian foods are suitable⁹ :
• Plant-based zinc sources: nuts such as cashews and pecan nuts, wheat or rye sprouts
• Animal-based zinc sources: cheese, milk and eggs

Compensating for a lack of protein

Proteins help increase and maintain muscle mass and normal bones. As animal protein sources are eliminated, it is all the more important to obtain proteins specifically from vegetarian foods.

The following are considered to be particularly high vegetarian protein sources:
• Dairy products and eggs
• Legumes: soya, lentils and peas
• Cereal products: bread

Things we would like to share as you embark upon a vegetarian diet

Vegetarian, flexitarian or pescetarian? — If you decide to live a vegetarian life, you should make sure that your diet is always healthy and balanced and that you consume all the nutrients your body needs. Why not try out different recipes with nutritious vegetarian foods and discover the best approach for you and your family.

1. https://www.rki.de/DE/Content/Gesundheitsmonitoring/Gesundheitsberichterstattung/GBEDownloadsJ/Focus/JoHM_2016_02_ernaehrung1a.pdf [↩]
2. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/protein/ [↩] [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466938/ [↩]
4. https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/longterm-health-of-vegetarians-and-vegans/263822873377096A7BAC4F887D42A4CA [↩] [↩]
5. https://www.dge.de/wissenschaft/weitere-publikationen/fachinformationen/sekundaere-pflanzenstoffe-und-ihre-wirkung/ [↩] [↩]
6. https://www.assmann-stiftung.de/vegetarische-ernaehrung/ [↩]
7. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/vitaminb12/ [↩] [↩]
8. https://scopeblog.stanford.edu/2017/10/06/ways-to-boost-blood-iron-levels-while-eating-a-vegan-or-vegetarian-diet/ [↩]
9. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/zink/ [↩]

In life, there is little within our control but for one thing: our breath. 

Enveloping the very definition of life, the breath sustains, nurtures, cleanses, and heals both the body and mind, making mindful awareness of it a valuable technique for optimal wellness.

But what’s the difference between everyday breathing and actual breathwork?

More than you may think.

There is a strong connection between the breath and the brain in which breathwork can actually reset the nervous system and promote wellbeing.

Intentional and controlled breathing may improve health in such ways as reducing and/or managing:

• stress
• anxiety
• depression
• insomnia
• high blood pressure
• increased heart rate
• pain
• poor concentration
• low immunity
• trauma
• grief
• strong emotions

Its popularity is fast growing thanks to both the health benefits it provides as well as the simplicity and accessibility of the practice (and the fact that it’s free!).

To lay the foundation of breathwork and promote homeostasis in daily life, discover what breathing methods work best for you.

Box breathing

This easy-to-remember technique consists of breathing in counts that form a box, such as:

• breathing in for the count of four
• holding for the count of four
• breathing out for the count of four
• holding for the count of four

Note that the count of four can be changed to whatever number you choose.

Belly breathing

To calm quick and shallow breathing, place one or both hands on your stomach and focus on the rise and fall of the belly through slow, deep breaths.

Repeat 3-10 times or more.

4-7-8 Breathing

Utilizing the practice of belly breathing, this technique adds counting for more control and consists of:

• inhaling for the count of 4
• holding for the count of 7
• exhaling for the count of 8

Alternate nostril breathing

While sitting, close your right nostril with your right thumb. Breathe in slowly through the left nostril and then close it with the right ring finger while removing your thumb from the right nostril to slowly release the breath. Repeat 5-10 times on each side.

Modified lion’s breath

As the name suggests, this practice is inspired by the lion. 

Simply fill your belly with as much breath as possible, then open your mouth wide and let out a “ha” sound for complete exhalation.  Repeat as desired.

Mindful word breathing

Attach semantics to the breath by:

• inhaling to I am
• exhaling to words such as at peace, relaxed, thankful

            or

• inhaling to I choose
• exhaling to calm, stillness, kindness, love

To hone your technique and discover even more options, seek out resources such as books, guided online exercises, and in-person classes.

Breathing may seem a simple concept and one that can easily be taken for granted, but mindful use of it can provide a plethora of health perks. And the fact that it can be done anywhere at any time? Well, that’s one health resource to breathe in.

We’ve all got our own ideas of what a superfood is – many would argue that chocolate, for example, is a ‘super’ food, thanks to its delicious, morish flavor.

But superfoods did not get their name because of the way they taste (although they do taste delicious!) but because of their very high nutritional density that enables them to deliver substantial amounts of vitamins, minerals and antioxidants, while containing very few calories.¹

Why do we need superfoods?

Thanks to their high concentrations of vitamins and minerals, eating a diet rich in superfoods can help us to fight off illnesses and keep us healthier. Superfoods have been shown to promote heart health and weight loss as well as increase energy levels and reduce the effects of aging.²

A healthy diet relies upon variety – no single food can give you all the nutrients your body needs, so while superfoods are fantastic for your health, it’s important to add them to a balanced diet containing plenty of fruits, vegetables, lean protein, whole grains, legumes and nuts, while avoiding refined sugar and processed foods.

What are the different types of superfoods?

There are so many different types of superfoods, which can easily be eaten as part of your diet to enhance a healthy eating regime. From the everyday foods you see on your supermarket shelves, to the more exotic and unusual sounding, there are many ways that you can enhance your diet with the following superfoods.

Raw cacao. Good news! While chocolate itself is not a superfood, the dried seeds it is made from are! Raw cacao seeds contain one of the highest natural sources of magnesium and are also packed full of calcium, zinc, copper and selenium. In fact, raw cacao contains more antioxidants per gram than blueberries and goji berries! Raw cacao is high in flavanols – plant compounds associated with antioxidant activity. The flavanols in cacao are thought to help improve circulation to the heart² which may help to lower blood pressure and reduce inflammation. As cacao contains a small amount of caffeine, as well as theobromine – a compound known to have a mild energizing effect – it may also be good for improving your energy levels.

Berries. Berries are a fantastic addition to your diet thanks to their high concentration of vitamins, minerals, fiber and antioxidants. Strawberries, raspberries, blackberries, blueberries, cranberries and Goji berries are all associated in studies³ with a reduced risk of inflammatory conditions such as heart disease. The best part? They taste delicious! Berries are an easy addition to your diet and can be added to yogurt, smoothies or cereals, or simply eaten with a snack. If they’re not in season, it’s just as healthy to buy them frozen.

Yoghurt. An excellent source of calcium and protein, yoghurt is also packed with live cultures known as probiotics. Probiotics are ‘good’ or ‘friendly bacteria that work to protect you against the other, more harmful bacteria that also live inside your body. Yoghurt can be eaten on its own – or with some berries to combine another superfood! You can also use it in place of sour cream or in dips or sauces. Be sure to choose yoghurts that contain live active cultures.

Reishi Mushrooms. These rare mushrooms grow at the base of deciduous trees and have been gaining a lot of attention recently thanks to their range of purported health benefits. Studies have shown that these mushrooms contain high levels of the Polysaccharides and Triterpenes, the active components proven to strengthen our immune system.⁴ Studies have also highlighted anti-inflammatory benefits that have helped with allergic reactions linked to asthma and contact dermatitis.⁵

Leafy greens. Packed full of fiber, dark, leafy greens are also a fantastic source of vitamins A and C, as well as calcium and other nutrients including iron, magnesium, zinc and folate. Kale, collard greens, swiss chard, spinach and turnip green have all been shown in studies⁶ as having the potential to reduce the risk of some chronic illnesses like diabetes and heart disease. You may love these vegetables on their own, but you could also try adding them to soups and salads, curries, stir fries and even smoothies!

Quinoa. This super grain is easier to source now thanks to its increase in popularity, which has seen it hit supermarket and health food store shelves. There are more than 120 different varieties of quinoa, but the most popular by far is simple white quinoa, which has a mild flavour. It’s high in antioxidants, copper, fiber, iron, magnesium and zinc and can be used in place of rice. You can also add it to salads, make burger patties with it or use it to bulk out soups and stews.

Preserving nutrients to keep superfoods super!

The superfoods listed are all fresh, which means they will spoil if not eaten relatively quickly. Some superfoods may not be local to us, so how can we still benefit from them? Thanks to the process of freeze drying, we can still enjoy these superfoods and benefit from all the goodness they offer! Freeze drying preserves food by removing around 98% of its natural water content, which stops it spoiling, but preserves most of its colour, flavor and most importantly, its nutritional value. Studies have shown that this type of dehydration method is the best to preserve nutritional qualities when compared to other dehydration methods, especially when operated under vacuum.⁷

Versatile and easy to consume

Perhaps the best thing about superfoods is just how easy they are for us to consume. Many people enjoy their natural flavors and are happy to just eat them on their own, by snacking on a handful of berries, for example. If you prefer to be a bit more adventurous, you can add them to your meals in the form of soups and salads, or in smoothies.

Remember that the key is to get a good balance of superfoods so that you are putting a wide range of nutrients in your body. Get creative with your flavors and enjoy bringing a new and healthy dimension to your meals.

1. https://www.medicalnewstoday.com/articles/303079#what_are_superfoods [↩]
2. Shiina Y et al. Acute effect of oral flavonoid-rich dark chocolate intake on coronary circulation, as compared with non-flavonoid white chocolate, by transthoracic Doppler echocardiography in healthy adults. Int J Cardiol. 2009 Jan 24;131(3):424-9. [↩] [↩]
3. https://pubmed.ncbi.nlm.nih.gov/26501271/ [↩]
4. https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.508.8752&rep=rep1&type=pdf [↩]
5. Stavinoha, W.B., 1990. Study of the anti-exploration of Ganoderma lucidum. Presented at the Third Academic Joint Conference, pp: 201-208. times. [↩]
6. https://pubmed.ncbi.nlm.nih.gov/29751617/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7022747/ [↩]

How can developing mindfulness support positive mental health?

Positive mental health is determined by a variety of factors and while it’s impossible to control everything that happens around us, developing mindfulness can be a strong step in the right direction when it comes to experiencing greater happiness and a positive state of mind. 

Why should you eat healthy, high-frequency energy foods?

“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” – Nikola Tesla

We’re not just a physical body – scientifically speaking, we’re a source of energy that is bound together by an energy field. Everything with energy vibrates, and the higher the energy, the higher the frequency of this vibration.¹ High-frequency foods help us to increase our natural energy vibration and in doing so, we’re better-able to connect with ourselves and rid our minds of unhealthy thoughts.  Foods with a high vibrational energy include organic fruits, herbs, vegetables and nuts.² By contrast, low -frequency foods, such as meat, poultry and sugar, as well as foods that are highly processed, chemically or genetically altered or contain chemical additives, can result in ill health when eaten in high amounts.

Why is it important to keep hydrated?

Dehydration makes you feel physically unwell and can also affect your mental health.³ The human brain is composed of around 75% water and as soon as this level starts to drop, circulation slows and blood and oxygen move around the body more slowly.⁴ Even mild dehydration affects how you think and feel. If you can’t think clearly, it’s difficult to be fully mindful and to experience happiness.

Why is movement vital for mental health?

Evidence suggests that physical activity and exercise probably alleviate some of the symptoms associated with a negative state of mind. In addition, scientific studies have concluded that exercise might help with improving self-image, social skills and cognitive functioning, as well as reducing the symptoms of anxiety.⁴ Try taking a stroll in the fresh air or going for a gentle swim. You’ll soon see that it’s difficult not to feel in a more positive state of mind after this.

Why is sleep so important?

Anyone who has ever suffered a bad night’s sleep will tell you that their brain probably wasn’t firing on all cylinders the following day. Lack of sleep can leave you feeling mentally exhausted, emotional and unsettled in your surroundings. Try to get eight hours of quality sleep each night.⁵ Set a routine and go to bed at the same time each evening.

Try to wake up at the same time each morning (even on weekends!) and don’t stare at your phone or other electronic devices before you sleep as they can keep your brain alert and prevent you from relaxing fully.

Why is elevating your thoughts the key?

The law of attraction states that what we put out into the universe; we will receive.⁶ If you want to attract joy and happiness, you need to make an active effort to put those messages out there. Don’t focus on what you don’t want from life but concentrate on what you do want. Set meaningful goals and strive to make the very most of every single day.

Why is altruism beneficial to mental health?

Doing something kind for someone else doesn’t just benefit them – it can benefit you too. Connecting with people, and taking time to help them, can create positive vibes and help enhance your sense of purpose and wellbeing. Helping others has been scientifically shown to reduce stress and improve both your physical and mental health, leading to a sense of calm and ease and enabling you to increase your confidence, happiness and optimism.⁷ Ultimately, by helping others, you too could lead a happier, more fulfilled life.

Your state of mind isn’t something you can focus on in isolation. Different aspects of our lifestyle, including your physical health, can all contribute to achieving a positive state of mind.

1. Full on happiness: Vibrational Frequency 101 + Foods to increase it [↩]
2. Mindbodygreen: How to make sure you’re eating high-vibrational food [↩]
3. https://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition/35037.html [↩]
4. AIFC: How important is water and hydration to mental health? [↩] [↩]
5. NCBI: The relation of physical activity and exercise to mental health [↩]
6. The Law of Attraction: What is the law of attraction? Open your eyes to a world of endless possibilities. [↩]
7. Mental Health Foundation: Doing good does you good [↩]

From better nutrition to improved mental and physical health, the benefits of growing your own food are plentiful.

Whether you are growing a small pot of kitchen herbs or an allotment full of fresh fruits and vegetables, you’re doing good for both your own health, and the environment.

Here are our top five reasons to grown your own food:

Better nutritional benefits

Growing your own food is an excellent way to ensure that your diet is nutritious, healthy and full of variety. Growing a diversity of fresh foods gives you access to plenty of vitamins, minerals and antioxidants. Raw foods are not just arguably one of the tastiest, but studies have also shown that they contain the most nutrients.¹ That’s not to say that cooking is bad though, as there are still plenty of health benefits to come from your food once you cook it—especially as it will be fresher as the time taken to get it from the ground to your plate will have been less than if you had bought it from a store.

Better for the environment

As well as having less time for its nutritional value to start decreasing, foods that are home grown and haven’t had to undergo transportation are better for the environment and will not be impacting your carbon footprint.² Not only will you be reducing the reliance on fossil fuels for long distance transportation (it’s been estimated that an average of 1,500 miles is travelled before food is consumed)³ but you won’t be using chemicals or pesticides that can be bad for the environment.

Good for your physical health

You might not consider it to be the same as going for a long run, but growing your own food is actually a great way to stay fit and active! From digging to pulling up roots, to planting, weeding, watering and caring for your growing foods—gardening offers you a great physical workout that can help improve your cardiac strength, decrease stress and improve your strength and flexibility. Being outside will also expose you to Vitamin D, which has been proven to be crucial for maintaining healthy bones and teeth, as well as increasing your immunity against certain diseases.⁴

Great for mental wellbeing too

It’s not just your physical body that will thank you for growing your own food and gardening, but your mental health can benefit too. The simple act of getting exercise has been shown to relieve stress, depression and anxiety, as well as boost your energy.⁵

You can save money

The outlay might seem a bit more expensive than simply picking some salad up from the supermarket shelves, but once you are in an established routine, all you really need to grow your own food is time, patience and water. When you consider the higher costs of organic food, you can see that by growing your own, you will soon make back any money you spend on pots, soil etc. at the outset.

When growing your own foods, remember that variety is key. Don’t be afraid to try things you’ve not had before – particularly as you won’t be contributing to any increased pesticide usage or transportation costs to do so. Try to expose yourself to as many new and interesting fresh foods as you can, to contribute to a healthier you, and a healthier planet.

1. https://pubs.acs.org/doi/pdf/10.1021/jf60202a021 [↩]
2. https://www.sciencedirect.com/science/article/abs/pii/S0921344914002626 [↩]
3. https://cuesa.org/learn/how-far-does-your-food-travel-get-your-plate [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/ [↩]
5. https://journals.lww.com/acsm-essr/Citation/1990/01000/Effect_of_Exercise_on_Depression.16.aspx [↩]

From snuggling up after a long day to enjoying a nature walk on a beautiful afternoon, pets can be cherished companions in accompanying one through life. Anyone who has experienced the unconditional love a pet can give knows how invaluable this support can be.

But did you know that the benefits of pets may go beyond emotional support and can result in positive physical effects as well?

While research into human and pet relationships is ongoing, some recent results have been promising.

Stress management

Stress is a normal and natural part of life. But today, it can easily become chronic.  Everything from an overextended schedule to worldwide health issues can create excess stress which makes having healthy ways to process it even more essential. And engaging with pets may be one of the best ways to decompress.

Snuggling, petting, and interacting with a pet can lower cortisol levels and calm the fight or flight response to stress. Considering stress may be related to up to 80% of all primary care visits, taking time to play fetch after work may be just as beneficial for you as for the dog.

In addition, oxytocin (known as the “feel-good” hormone) can be released while engaging with a pet. Oxytocin has significant links to overall happiness and has been known to benefit cognitive function and heart health, social interaction and relationships, and overall wellbeing. It may even help curb addictive behaviors.

Weight control

Owning a pet that needs exercise can increase your own movement throughout the day, a useful tool for weight management.

Research has shown that dog owners not only walk more per week on average than those without dogs, but that the intensity of the movement was more vigorous than those who did not own a dog.

Cardiovascular health

Bonding with pets may have positive effects on cardiovascular health, particularly by helping to regulate blood pressure.

Because long-term stress can have detrimental effects on the heart, both cats and dogs have been shown to be beneficial for reducing stress that may ultimately lead to heart disease.

In addition to blood pressure, lower rates of high cholesterol and diabetes have also been observed in pet owners.

Diversified microbiome

The body’s microbiome (which supports neurotransmitter creation, digestion, and immunity) is vital to overall health and pets can play a vital role in this aggregate of microbes.

Those with household pets may have more beneficial bacteria, viruses, and fungi in their systems much in thanks to the germs and dander pets track in from the outdoors.

While this can impact adults and children alike, this may have even greater importance on infants who are developing their microbiomes – especially in their first three months. Those who develop a strong microbiome in younger years may have a decreased risk of asthma and allergies if exposed to helpful allergens early on.

While there are many benefits to pet ownership, these researched physical advantages are becoming more widely recognized as some of the most valuable.

So next time your dog begs for a walk, take them on one as a way of saying thank you for all you do.

Everything you thought you knew but didn’t

Most of us know what protein is. Along with carbohydrates and fats, it makes up the three most important macronutrients of our diet.  Research has shown why it’s so beneficial as part of a balanced and healthy diet, as it plays a key role in the creation and maintenance of every single cell in our bodies.¹ So what happens if we don’t get enough protein and what are the best food sources to ensure we get the right amount?

Why our bodies need protein

Did you know that there are over 10,000 types of protein in everything from our internal organs to our tissues, muscles, skin, hair and bones? Every single cell in our body contains protein, and protein is needed in our diets to help those cells repair and regenerate.² Protein is critical in aiding the processes that give us energy and help move oxygen around in our blood. It is absolute essential for keeping us healthy and ensuring our bodies continue to work as they should do:

Building cells

Bones, muscles, cartilage and skin can only be built with the help of protein.  

Repairing tissue

Protein is needed to build and repair damaged tissue.

Oxygenating blood

The protein compound in red blood cells delivers oxygen throughout the body and supplies it with the nutrients we need.

Aiding digestion

Dietary protein makes enzymes, which help us to digest food properly, and make new cells and body chemicals.

Regulating hormones

Protein helps to keep our hormones regulated, which is particularly important when cells are developing and transforming during puberty.

…and there are even more benefits to eating protein!

Protein is often at the forefront of those trying to either lose weight or build muscle and that’s because it’s great for doing both! Studies have shown that not only does protein reduce cravings and desires for late night snacking,³ but protein is the most satiating of the macronutrients and will curb your appetite longer than carbohydrates and fats.⁴ Numerous studies have also shown that you can increase strength and muscle mass, as well as decrease muscle loss,⁵ by eating plenty of protein.

Essential amino acids

During digestion, the protein we consume is broken down into amino acids – it’s these amino acids that are the building blocks of protein. The British Nutrition Foundation recognises around 20 different amino acids, of which 9 are needed in an adult diet to maintain good health.⁶ These are known as Essential amino acids and can only be made through eating protein-rich foods.

How much protein do we need and what foods are the highest in protein?

Whilst it will depend on your age and weight, research has shown that adults need on average around 0.6g of protein per kilogram of bodyweight each day. Infants, children, pregnant and breastfeeding women have different requirements.⁷

Protein can be found in high amounts in meats, milk, fish, and eggs. If you are vegetarian or vegan you don’t need to worry though as you don’t need to eat animal products to get the protein you need. You can also find it in soy, beans, legumes, nut butters, and some grains (wheat germ and quinoa, for example).

What are the different types of protein?

Protein falls into different types, which is another bonus for people who have to, or choose, to avoid certain food groups.

Casein protein is found in milk, but is absorbed and digested much more slowly, so it may be a suitable option if you are lactose intolerant.

Egg protein is a great option for those who need to avoid dairy but are still looking for an animal-based protein source. Of all whole foods, eggs have been shown in studies to contain the greatest protein digestibility-corrected amino acids.⁸

Pea protein is great for people with allergies or sensitivities to eggs or dairy, and for those following a vegetarian or vegan lifestyle.

Hemp protein is an easily-digested source of plant-based protein that is rich in several amino acids – although it only has low levels of the amino acids lysine and leucine.

Brown rice protein contains all the essential amino acids but is not considered a complete protein as it is too low in lysine. 

Mixed plant proteins can be a great option for those looking to avoid meat-based products but wanting to get high amounts of all the amino acids. Protein powders commonly blend plant sources so there are different options to suit your tastes and needs.

Whey protein and exercise

Whey protein is one of the most popular types of protein, especially when it comes to being used for sporting or fitness performance. Whey protein comes from milk and is the liquid that separates from the curds during the cheesemaking process. It’s a high source of protein that studies have shown can lead to the largest decrease in appetite for those trying to manage their weight.⁹

Whey protein has been shown in studies to improve exercise performance, as well as help to improve body composition through increasing muscle weight. In addition, it has shown to increase physical endurance and also slightly increase physical strength.¹⁰

Not all protein is created equal

When it comes to protein supplements, such as protein powders, the quality can vary. Not all whey proteins are the same, and not all of them will provide the same benefits. The key thing to look for is whether the protein has been denatured. When this happens, it’s the biochemical process in which proteins lose their structure, and it no longer performs its functions as well. When it comes to denatured protein powder, it means that the structure of the amino acids has been broken down by the exposure of whey protein to acids, oxidation of the amino acids or high heat during the pasteurisation process.

Due to this, it’s always better to look for non-denatured, or undernatured protein, as that will provide the most benefits by avoiding the breakdown of the vital immune-boosting proteins that make whey so beneficial. The best non denatured whey proteins are made with minimal processing and a cold filtration process.

Protein and your diet

While protein is extremely important, it’s not something you need to be overwhelmed by. You don’t need to consume your full daily recommended amount of protein in one sitting, as it’s more important to balance it over the course of the day.

Whatever your dietary preferences or health goals, there are plenty of protein-rich foods to keep you in top health while letting you enjoy and delight in what you eat.

1. Why Is Protein Important In Your Diet [↩]
2. Protein in diet: MedlinePlus Medical Encyclopedia [↩]
3. The effects of consuming frequent, higher protein meals on appetite [↩]
4. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [↩]
5. Increased protein intake reduces lean body mass loss during weight loss in athletes [↩]
6. Protein – British Nutrition Foundation [↩]
7. Protein – British Nutrition Foundation [↩]
8. The protein digestibility-corrected amino acid score – PubMed [↩]
9. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men [↩]
10. Whey Protein Improves Exercise Performance and Biochemical Profiles in Trained Mice [↩]

The health benefits of eggs

Are eggs good for you? This question has long been a subject of debate, the reason being that many people associate eggs with harmful cholesterol and its negative effects on the body. However, studies have shown that eggs contain many valuable nutrients important for our body’s health.¹ This makes chicken eggs a valuable addition to our diet.

What nutrients can an egg provide?

Eggs are a true powerhouse of essential nutrients: Along with large amounts of high-quality protein, they also contain numerous vitamins, minerals and trace elements.((https://www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information)) Eggs are also one of several foods with a high biological value. Biological value is an index that specifies how effectively the proteins in food can be converted into the body’s own proteins. Eggs score top marks in this area with a peak biological value of almost 100%,² meaning that nearly all the protein in an egg can be converted into the body’s own proteins.

The biological value of raw eggs is slightly lower,³ meaning that cooked eggs are even healthier, as they allow the highest proportion of protein to be converted into the body’s own proteins.

Vitamins

Beneath the eggshell lie all the essential vitamins for the human diet: Just a single egg packs a whole bunch of vitamins and minerals including vitamin A, B2 and B12. ⁴ The nutrients in an egg vary between the white and yolk. The egg yolk contains considerably more nutrients than the white of the egg. The egg white is rich in sodium, potassium and of course, protein,⁴ and while the yolk contains fat and cholesterol, it is also rich in valuable vitamins such as vitamin D.⁴ So those who choose to ignore the yolk in order to avoid the fat and cholesterol are also missing out on many beneficial nutrients.

Purely in terms of quantity, vitamin A is the main vitamin in chicken eggs.⁴ Vitamin A contributes to the maintenance of normal vision and normal mucous membranes. In addition to vitamin A, eggs also contain many B vitamins, including the essential vitamin B12, which is important for many processes in the body. Vitamin B12 contributes to the normal functioning of the nervous system and the immune system.

And it’s not just the vitamin A and B12 content that makes eating eggs healthy. They also support the body by providing many other vitamins:⁴

• Vitamin B2 (riboflavin) helps to maintain normal vision and a normal energy metabolism and protects the cells from oxidative stress.
• Vitamin B6 contributes, among other things, to normal functioning of the nervous system and the immune system. Vitamin B6 also contributes to a normal protein and glycogen metabolism.
• Vitamin D plays a role in the normal utilization of calcium and phosphorus, supports the maintenance of normal bones and normal muscle function.

Compared to other vegetarian foodstuffs, a chicken egg contains a large amount of vitamin D, with one egg yolk containing 5.4 micrograms.⁴

• Vitamin E helps protect cells from oxidative stress.
• Vitamin K contributes to normal blood clotting and bone maintenance.

Minerals & trace elements

Eggs not only supply the body with almost a full complement of vitamins, but also provide many essential minerals. Minerals don’t directly provide the body with energy from food, but are vital for the development of tissues, cells, bones, and teeth.⁵ Calcium and phosphorus, for example, are important building blocks of teeth and bones. Including eggs in our diet therefore ensures a sufficient supply of minerals such as calcium, phosphorus and sodium. Phosphorus contributes to the normal function of cell membranes and the maintenance of normal bones and teeth.

Trace elements also fall under the definition of minerals, but are substances that only occur in very tiny quantities in the body and are only absorbed in very small amounts. Major trace elements include iron, zinc, copper and iodine.⁵ Eggs therefore also offer health benefits as they contain many important trace elements, primarily iron and zinc.⁴ Zinc is an important trace element for the body as it supports the maintenance of normal skin, hair and nails, and the normal functioning of the immune system.

In addition to zinc, copper and iodine, eggs also contain iron as a valuable trace element. Iron is particularly important for our blood as it contributes to the normal formation of red blood cells and hemoglobin, in addition, iron contributes to the normal transport of oxygen in the body.

Protein & amino acids

Egg whites and yolks contain the same amount of protein.⁶ Proteins help increase and maintain muscle mass. A protein-rich diet is therefore favored among athletes due to its role in supporting the building of muscle. But protein is more than just a nutrient for fitness fans. Protein, together with fats and carbohydrates, is classified as a macronutrient, which means the body needs it in large quantities, while micronutrients such as vitamins and minerals, though still important, are only needed in smaller amounts.⁷

The balanced profile of proteins in an egg makes it particularly beneficial to health: Eggs contain all nine essential amino acids⁴ that the body can only absorb through food. When food is consumed, the whole protein is broken down into its individual components, the amino acids. It can only be used by the body in this form. The action of amino acids is essential, particularly in the process of muscle building, which is why they play such a major role in the diet of athletes.

It is important to consume healthy sources of protein every day, and chicken eggs are ideal for this. In addition to a superior macronutrient profile—low carbohydrates, healthy fat and a high protein content—their ideal combination of important nutrients means that eggs also offer numerous additional health benefits.

Micronutrients choline & biotin

The important nutrients in eggs also include the micronutrients choline and biotin,⁴ which are involved in many major processes in the body. Choline can be found in large quantities in chicken eggs. Although the body is able to produce choline itself, it can’t do this in large quantities. Choline must therefore be primarily absorbed through food. Choline contributes to normal homocysteine and lipid metabolism and helps maintain normal liver function.

Besides choline, eggs are also rich in biotin. Eggs are therefore also good for the skin and hair, as biotin contributes to the maintenance of normal hair and skin. It also supports the normal metabolism of macronutrients and normal functioning of the nervous system.

Fact or myth? Eggs & cholesterol

Are eggs good for you? As mentioned above, the cholesterol content of eggs is always discussed in this context. Because chicken eggs contain a large amount of cholesterol, eggs have long been considered an unhealthy option. Elevated cholesterol levels are suspected of having a negative effect on the cardiovascular system and contributing to diseases in this area.⁸ As a result, people were long recommended to minimize their egg consumption in order to prevent an increase in cholesterol levels. However, because cholesterol performs many valuable functions in the body, such as in the production of hormones and vitamin D, the body is able to make its own cholesterol. For this reason, it’s not essential to consume cholesterol in our diet.³

Meanwhile, studies have shown that eating eggs has very little effect on the cholesterol level.⁹ In a healthy person, the blood cholesterol level is regulated by a mechanism that maintains it at a relatively constant level. This mechanism functions independently of whether additional cholesterol is consumed via the diet.³ In healthy people, however, there is no risk associated with eating eggs, in fact they are recommended for a healthy diet. After all, eggs not only contain numerous vitamins and valuable nutrients, but also lecithin. Lecithin is a substance that binds cholesterol, thereby inhibiting its uptake by the body. Eggs can therefore be healthy despite their cholesterol content and can be integrated in a balanced diet with a clear conscience.³

How many eggs is a healthy amount?

Another question often asked is how many eggs is a healthy amount. Current research demonstrating the modest effect of eggs on cholesterol levels would suggest that even daily consumption of eggs would not be considered problematic. However, the German Nutrition Society (DGE) recommends eating up to three eggs per week.¹⁰ In general, it can be summarized that eggs are healthy, as long as they are eaten in moderation.³

Healthy recipes with eggs

It’s easy to include eggs in your diet in combination with healthy foods of your choice. When it comes to eggs, as with all foods: healthy eating means variety. And eggs are truly versatile in the kitchen, offering endless possibilities for breakfast, lunch, dinner, and snacks. So many healthy egg-based recipes not only taste great but are also very quick to prepare. They also have the advantage that the levels of many nutrients in eggs are only slightly reduced by cooking. It can nonetheless be practical to use as little heat as possible when cooking eggs.

The classic boiled egg

Boiled eggs are an old favorite, particularly at breakfast. Depending on personal preference, they can be either hard-boiled or soft-boiled. Boiled eggs are not only healthy, but also highly versatile. Hard-boiled eggs are not only an ideal ingredient in a wide range of salads, but also go well with whole meal bread for a healthy and delicious sandwich filling. Eggs are also a healthy alternative as a perfect snack for on the go, keeping you fuller for longer while also being low in calories.

Scrambled eggs and fried eggs

No mention of classic egg dishes would be complete without scrambled eggs and fried eggs. Whether you prefer to whisk your eggs first and eat them scrambled or add them to the pan whole, both these types of egg are healthy options. Both recipes can also be adapted to suit your personal preferences, and the options are endless. Fried eggs can be cooked as a classic “sunny side up” (i.e., with the healthy yolk facing upwards) or cooked on both sides. There are also several different variants for cooking scrambled eggs. You may choose to add milk or add other ingredients such as onions to taste.

Omelets and frittatas

To make omelets and frittatas, the eggs are whisked in a bowl and then fried gently over a low heat until cooked. The difference between these and scrambled eggs is that the mixture is not stirred during cooking. Vegetables are often added to frittatas. Combined with the egg, this then results in a healthy meal that keeps you full for longer. The recipe can be easily adapted, making omelets and frittatas ideal for using up leftover vegetables.

Eggs are healthy and important for a balanced diet

Whether strengthening the immune system, supporting muscle growth or in terms of our personal performance, eggs contain many nutrients that benefit our whole body. Once we know how to use eggs as part of a balanced diet, eating them can support our health in many ways.

1. https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/ [↩]
3. https://www.bzfe.de/inhalt/eier-gesund-essen-4168.html [↩] [↩] [↩] [↩] [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/ [↩] [↩] [↩] [↩] [↩] [↩] [↩] [↩] [↩]
5. https://www.tk.de/techniker/magazin/ernaehrung/essen-und-wissen/mineralstoffe-spurenelemente-2004778 [↩] [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/ [↩]
7. https://mynutrition.wsu.edu/nutrition-basics [↩]
8. https://www.dge.de/presse/pm/cholesterinwerte-im-griff/ [↩]
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946211/ [↩]
10. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/ernaehrungskreis/ [↩]

What are omega 3 fatty acids?

Omega 3 fatty acids are single or polyunsaturated fatty acids. You may be more familiar with them as “good fats”. They are also called essential fatty acids because they are essential for human life. The three most important omega 3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). As our body does not produce the fats itself, these unsaturated fatty acids must be consumed through food.

What is the difference between saturated and unsaturated fatty acids?

Fatty acids differ, among other things, in their degree of saturation. People frequently use the expressions of “bad” saturated fatty acids and “good” unsaturated fatty acids. But where does this distinction between “good” and “bad” come from?

Saturated fatty acids are not essential for humans since the body also manufactures them from other food ingredients such as glucose or protein.¹ We consume saturated fats mainly through food: through animal foods such as meat and sausage, but also through vegetable foods such as coconut, coconut oil and palm oil.²

Unsaturated fatty acids are called “good fats” because they have a more favorable effect on cholesterol levels. Reducing the consumption of saturated fatty acids helps maintain normal blood cholesterol levels. Marine and plant-based sources of good unsaturated fatty acids include high-fat fish, vegetable oils and nuts.²

What types of omega 3 fatty acids are there?

The three essential fatty acids of alpha-linolenic acid (ALA), eicosapentaenic acid (EPA) and docosahexaenic acid (DHA) are again divided into plant and marine-based omega 3 fatty acids. Alpha-linolenic acid (ALA) is a plant-based omega 3 fatty acid, and eicosapentaenic acid (EPA) and docosahexaenic acid (DHA) belong to marine-based unsaturated fatty acids.

Where is plant-based omega 3 found?

The most important sources of ALA omega 3 include:³

• Vegetable oils such as linseed oil, rapeseed oil and soya oil
• Nuts and seeds such as walnuts, linseed and chia seeds

Where is marine-based omega 3 found?

Marine-based omega 3 sources (EPA and DHA) include:³

• Fish and seafood, especially high-fat cold water fish such as salmon, mackerel, tuna, herring and sardines

Another essential: omega-6 fatty acids

In addition to omega 3 fatty acids, omega-6 fatty acids are among the unsaturated fatty acids. They are also essential for our body. The polyunsaturated fatty acid linoleic acid (LA) belongs to the family of omega 6 fatty acids.

Where is omega 6 found?

The most important sources of omega 6 include:[6]

• Vegetable oils such as sunflower oil, safflower oil, corn oil and soya oil
• Cereals and seeds such as walnuts, sunflower seeds and pumpkin seeds

Consumption of omega 3 fatty acids and omega-6 fatty acids via food

The German Society for Nutrition (DGE) recommends that young people and adults consume omega-6 fatty acids and omega 3 fatty acids at a ratio of 5:1. More precisely, it is recommended that 2.5 percent of the daily energy supply comes from the omega-6 fatty acid linoleic acid (LA) and 0.5 percent comes from the omega 3 fatty acid alpha-linolenic acid (ALA).⁴

How can we maintain a healthy diet, while keeping a balance between omega 3 and omega-6 fatty acids? Healthy nutrition means diversity: To keep the essential fatty acids in balance, small changes in diet can help:

• According to the recommendation of the German Society for Nutrition (DGE), people who eat fish are advised to serve fish on their plates once or twice a week.⁵ High-fat fish are great sources of omega 3.
• As an alternative to or as well as eating fish, fish oil can also be used more frequently during cooking.
• Vegetarians who do not eat fish can add linseed oil to their meals.
• Try to replace fatty foods with vegetables, fruit and fiber as much as possible. Reducing the consumption of saturated fatty acids helps maintain normal blood cholesterol levels.
• Fats of animal origin (butter, meat, eggs) can often also be replaced by vegetable fats found in nuts, seeds and vegetable spreads.

What effect do omega 3 fatty acids have on the body?

Omega 3 fatty acids can affect the cardiovascular system, our eyes and our vision. During pregnancy and up to the 12th month of life, omega 3 fatty acids can be important for the development of the child. Learn how omega 3 helps our body.

Effect on the cardiovascular system

Some omega 3 fatty acids support the function of our cardiovascular system as well as having other benefits. The essential fatty acid alpha-linolenic acid (ALA) helps maintain normal blood cholesterol levels. Consuming the marine-based omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) also contributes to the normal function of the heart and helps maintain normal blood pressure. Omega 3 fatty acids also have a positive effect on blood fat levels: EPA and DHA help maintain normal blood triglycerides.

Effect on the eyes & vision

Some omega 3 fatty acids also have a positive effect on the eyes and vision. Docosahexaenic acid (DHA) helps to maintain normal vision.

The consumption of some sources of omega 3 not only has a positive effect on the eyes and vision, but also helps their normal development in infants and fetuses. Docosahexaenoic acid (DHA) is a valuable source of omega 3 for fetuses and growing children. When the mother consumes docosahexaenoic acid (DHA), this contributes to the normal development of the brain and eyes in the fetus or breast-fed infant.

Development of the brain

An adequate supply of some omega 3 fatty acids can also be important for the development of the child during pregnancy. When the mother consumes the essential fatty acid docosahexaenoic acid (DHA), this contributes to the normal brain development of the fetus or breast-fed infant.

Effect on infants after birth

Consuming the unsaturated fatty acid docosahexaenoic acid (DHA) contributes to normal eye development in infants up to 12 months of age. Essential fatty acids, such as alpha-linolenic acid (ALA) and linoleic acid (LA), are needed for the normal growth and development of children.

Essential fatty acids as a staple of a healthy diet

Even small changes in diet can help the body to absorb essential fatty acids naturally and to maintain the balance of omega 3 and omega 6 fatty acids. Try to make healthy sources of omega 3 and omega 6 part of your diet.

1. https://www.gesundheit.gv.at/leben/ernaehrung/info/fette [↩]
2. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [↩] [↩]
3. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ [↩] [↩]
4. https://www.dge.de/wissenschaft/referenzwerte/fett/ [↩]
5. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/10-regeln-der-dge/ [↩]

Stimulating the vagus nerve plays an important role in regulating many different bodily functions and promoting overall well-being. Being a key component of the autonomic nervous system, the vagus nerve controls many involuntary processes in the body, such as heart rate, digestion, respiratory rate, and much more.

There are several ways to stimulate your vagus nerve and reap the health benefits.

Cold Exposure

Subjecting the body to cold temperatures can activate the body’s stress response, leading to many physiological changes, including increased heart rate variability and vagal tone.

If you’re just starting, try splashing cold water on your face. For more intense cold exposure, try taking a cold shower or immersing your body in a cold bath or ice bath. This can trigger a survival mechanism that slows the heart rate, constricts blood vessels, and redirects blood flow to essential organs. 

If you would prefer not to be in cold water, try just taking a walk while it is cold outside or holding a piece of ice in your hand.

Massage

Gently applying pressure to specific areas of the body can activate the vagus nerve’s sensory fibers. The vagus nerve has branches that extend from the brainstem through the neck, chest, and even to the abdomen.

Try gently rubbing the sides and back of your neck, underneath and behind the ears, in a circular motion using your fingertips. Rubbing back and forth along your jawline to your ears, and down to your throat can also influence the vagus nerve.

A gentle abdominal massage can aid with the relaxation of the gut and stimulate the vagus nerve’s influence on digestion.

Breathing Exercises

Breathing exercises are a widely recognized and effective method for stimulating the vagus nerve and promoting relaxation. Specific breathing techniques can activate the parasympathetic nervous system, increasing vagal town.

Diaphragmatic breathing, or belly breathing, is a technique that involves breathing deeply into the diaphragm instead of into your chest. Sit comfortably and inhale slowly through your nose, allowing your abdomen to expand as your lung fill with air. Try to exhale through your mouth slower than you inhaled. Long exhales are associated with vagal stimulation.

Try the 4-7-8 breathing technique. This involves inhaling for a count of four, holding your breath for a count of seven, then exhaling for a count of eight.

Resonant breathing is a breathing pattern believed to synchronize the body’s natural rhythms and enhance vagal activity. Inhale for a count of five and exhale for a count of six. Repeat this cycle several times.

Laughter

Engaging in genuine laughter and humor triggers the vagus nerve’s activity and promotes various physiological and psychological benefits. The positive effects on mood, stress reduction, and overall well-being can indirectly stimulate the vagus nerve.

While laughing, your heart rate and blood pressure may temporarily increase, followed by a period of relaxation. This response is thought to involve the activation of the vagus nerve and parasympathetic nervous system. Laughing also involves rhythmic and controlled breathing patterns, which are similar to breathing exercises that can stimulate the vagus nerve.

The key here is genuine and spontaneous laughter. Forced or fake laughter may not have the same physiological benefits.

Oral Stimulation

The vagus nerve branches out into various muscles in the throat, tongue, and mouth, making oral stimulation a way to influence its activity.

Gargling water can stimulate the muscles in the back of the throat that are connected to the vagus nerve. Also, singing and humming involve the muscles that are known to stimulate the vagus nerve and contribute to its activation. Humming practices such as those found in meditation or yoga are known to be particularly effective.

One of the most vital aspects of basic bodily functions and deeper mental and physiological wellness lies in a cranial nerve that connects the brain to the major organs and body systems. While often we think about health and well-being in terms of our heart health, cognitive function, or mental wellness, we rarely think about the importance of our nervous system. In particular, one vastly reaching nerve, the vagus nerve, has much to do with our potential to function optimally.

What is the vagus nerve?

There are 12 cranial nerves. The vagus nerve is the tenth of the twelve cranial nerves and is the longest of these nerves. Originating in the part of the brainstem called the medulla, which is at the back of the brain, the vagus nerve travels from the base of the head, down the neck, through the torso all the way to the colon in the lower abdomen. In fact, its name comes from the Latin word for “wander.” The idea is that it wanders throughout the body, connecting organ systems to the brainstem.

The nervous system communicates from the brain to the body and back again. As one of the most important, the vagus nerve communicates with major organs and body systems, creating a communication link to the brain. It also directs or plays a major role in a broad range of functions and diverse activities in the body –sensory, physical, and hormonal.

What makes the vagus nerve unique?

The vagus nerve is the only cranial nerve that reaches the thoracic and digestive organs. It is an essential player in the parasympathetic nervous system, which is part of the autonomic nervous system. The parasympathetic nervous system involves the physiology of resting and digesting.

The vagus nerve has three functional pathways that include:

• Visceral efferent pathway
• Motor efferent pathway
• Afferent pathway

Efferent is motor output, meaning neurons that carry information from the central nervous system to the body’s organs, muscles, and tissues. An afferent nerve does the opposite, bringing signals from the periphery to the central nervous system. In other words, afferent refers to the sensory input coming back to the nervous system.

How does the vagus nerve influence wellness?

The vagus nerve is a major anatomical and physiological player for body functions crucial to basic life and higher-level wellness activities. The vagus nerve is crucial to homeostasis in our body systems—cardiovascular, gastrointestinal, and respiratory.

It controls involuntary body activities like heart rate, breathing, and interorgan sensory communication. It also serves functions of higher-level physiology like gut-brain communication and relaxation. This means that the vagus nerve helps with the most basic needs of living, but also aids in our health on a deeper level.

Crucial physiological functions related to the vagus nerve:

• Helps with breathing.
• Controls heart rate
• Speaking
• Hearing
• Digestive tract movement
• Swallowing and gag reflex
• Blood pressure
• Bladder function
• Sensory processes – pain, touch, temperature

Respiratory function

The vagus nerve draws out a neurotransmitter acetylcholine, which tells your respiratory system to breathe. One of the ways that you can stimulate your vagus nerve is by doing slow, long, deep breathing exercises. This is also related to the ways the vagus nerve works to relax our body during times of stress.

Controls your heart rate

Acetylcholine also plays a role in slowing your heart rate. The vagus nerve carries sensory communication from the aorta via baroreceptors and chemoreceptors. The baroreceptors send information regarding blood pressure in the circulation system. Chemoreceptors provide information via the vagus nerve about oxygen levels in the blood. Because the vagus nerve is the primary nerve involved in the parasympathetic nervous system, it helps slow heart rate during or after times of stress exposure. Without a healthy vagus nerve, being able to relax after a stressful event could take much longer and therefore could expose your body to even more damaging stress hormones.

Speaking and swallowing

The vagus nerve supplies nerves to muscles in the pharynx and larynx that aid in speech and swallowing. It also plays a role in the gag reflex, which is crucial to protecting our airways from food, liquid, or foreign objects. Relaxed muscles in the throat can also help make breathing easier, which in turn helps keep the vagus nerve system healthy.

Vagal nerve contribution to deeper wellness:

• Calms the nervous system
• Plays a role in sense of taste
• Aids in communication about satiation
• Anti-inflammation
• Gut-brain connection
• Reduces stress and increases relaxation
• Contributes to memory formation
• Fertility and sexual health

Anti-inflammation

Inflammation is a normal part of the immune system’s response to injury or illness. The vagus nerve, with its vast sensory network, will notice when the body is producing substances like cytokines or other inflammatory markers, and in turn signal to the brain the need to produce anti-inflammatory neurotransmitters. This helps regulate the immune system response and helps protect against the harmful effects of chronic inflammation.

Stress reduction and relaxation

The sympathetic nervous system sends the body into the overstressed state of fight or flight, which is crucial for human survival. This system tells us when things are just not right – be it as traumatic as a truly dangerous situation or a less problematic one like a negative interaction with a coworker that makes you feel uneasy. How our bodies respond to that initially can be contributed to the calming effects of the vagus nerve.

The sympathetic nervous system releases adrenaline and cortisol, two hormones necessary for human survival. The vagus nerve, as part of the parasympathetic nervous system, in turn releases the neurotransmitter acetylcholine. It also signals other body parts to release neurotransmitters such as oxytocin and vasopressin, which also aid in calming our bodies after stressful interactions.

Gut-brain connections

The vagus nerve is the only cranial nerve with far-reaching access to the gut. This back-and-forth communication from the gut to the brain helps with satiation (the body telling the brain that it is no longer hungry).

But beyond issues of eating, it also contributes significantly to mental health associated with stress, trauma, and the body’s response. Much of the body’s neurotransmitters such as serotonin are made in the gut. Pain, healthy weight management and glucose/insulin mediation are all related to stress and mental well-being.

Summary:

• The vagus nerve is the longest and most far-reaching cranial nerve.
• It connects the brain to most of the body’s organs and functioning systems.
• It slows heart rate and regulates blood pressure.
• The vagus nerve stimulates breathing.
• It processes sensations such as touch, temperature and pain.
• The vagus nerve plays a key role in rest and digest, and even more expansively contributes to relaxation and stress reduction.

While an indoor targeted workout or organized class can be a wonderful way to manage your health, the great outdoors has just as much (if not more) to offer.

Green exercise (movement practised in nature) can have positive effects on the mind and body that extend beyond the benefits of exercise inside. 

In addition to regulating weight, strengthening the cardiovascular system, managing stress, and preventing disease, outdoor workouts can also:

• strengthen the immune system
• reduce stress and inflammation
• enhance mood and provide clarity
• provide a restorative experience
• increase longevity

This form of nature therapy is available right out your door, so if your typical workout has become monotonous, consider changing it up by letting the outdoors be your guide.

One way to do this is to use the seasons to inspire your movement.

1. Daylight versus darkness

Longer days and shorter nights in spring and summer provide more time for outdoor activities, making early morning and late day exercise easy for a busy schedule. Seek out sports or movement that can be difficult to fit in at other times of the year.

Conversely, diminished daylight in fall and winter may encourage time outside during lunches, breaks, or weekends.

2. Weather

Gyms can offer a comfortable set temperature 365 days a year, but nature cannot. Rather than worrying if you will get too cold, too hot, too wet, etc., let the weather influence your choice of movement.

With the right gear, snow can be perfect for a serene snowshoe, warm sunshine can make way for a day on the lake, and drizzle can inspire a refreshing hike.

Embrace the weather and see where it takes you. You may be surprised at how easily you adapt.

3. Changes in surroundings

Revelling in the beauty of the planet adds extra enjoyment to movement. From blooming flowers to falling leaves, the environment has plenty of organic entertainment to enjoy.

Kayaking a snow-melt stream in spring, hiking through wildflowers in summer, biking around neighbourhoods with turning leaves in autumn, and cross-country skiing next to a frozen lake in winter can put us in touch with what is happening in the natural world and encourage us to live seasonally.

Take a moment to recognize how nature is changing and use it to your advantage when exercising outdoors. An intentional transition from season to season can help with this.

Explore your environment and get healthy at the same time – you may be pleasantly surprised at what the world has to offer right outside your door.

REFERENCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710158/
https://www.ahealthiermichigan.org/2017/10/11/how-to-maintain-your-workout-regimen-through-the-seasons/

Winter is a time of hibernation in nature. For humans, this can make shopping for fresh produce feel stark and desolate.

If you find yourself missing the sweet strawberries and ripe tomatoes of summer, don’t fret. Winter offers an abundance of nutrient-dense foods that can take your season from drab and boring to delicious and nutritious.

Here are ten ways to liven up your diet with vitamins, antioxidants, flavonoids, minerals, fiber, and more.

1. Cacao hot chocolate. Swap traditional high-sugar hot chocolate to one made from cacao nibs or dark chocolate with at least 75% cacao. Enjoy the methylxanthine benefits of this superfood such as balanced mood and healthy lung function.

2. Bone broth with mushrooms, onion, and garlic. Keep the bones from the chicken you roasted or the steak you broiled and simmer them for 4-6 hours in water with a variety of mushrooms, sliced onions, and chopped garlic along with any other desired vegetables and/or herbs. Use the broth as a foundation for soups and stews or enjoy as a warm beverage. Your immune system will thank you.

3. Matcha morning waffles. Add a little excitement to your weekend brunch by including matcha powder in your waffle or pancake mix. These powerful antioxidants are great for everything from your skin to your heart.

4. Stew with lentils or beans. A good winter stew is welcoming after a cool day outside. Add lentils or beans to increase fiber intake and receive valuable vitamins such as zinc, iron, and magnesium.

5. Winter greens smoothie. Support the liver and calm inflammation by adding dandelion greens, kale, collard greens, Swiss chard, or mustard greens to smoothies, soups, sauces, or stews.

6. Pomegranates. These juicy fruit seeds are chock full of polyphenols and antioxidants that are known to promote healthy fertility, immunity, the heart, and even oral health. Add them to salads or snack on them for a tart and energizing way to excite the palate.

7. Adaptogen tea. A piping cup of tea is an excellent way to warm up during cooler months, and one made from adaptogen herbs can help manage stress at the same time. Try holy basil (also known as tulsi), moringa, nettles, or a combination of adaptogens.

8. Freshly squeezed juice. Forgo juice from concentrate and opt for squeezing your own.  Grapefruit, oranges, tangerines, and lemons are all ripest in winter and can make for a refreshing and powerful cup of vitamin C, potassium, and fiber. For the greatest effect, make sure the pulp is included.

9. Roasted root vegetables. Squash, parsnips, beets, carrots, and rutabagas are all fiber- and antioxidant-filled winter vegetables that can be roasted and enjoyed on their own or added to everything from soups and stews to sauces and smoothies. 

10. Fermented foods. Promote good gut health throughout the season with fermented foods such as sauerkraut, kimchi, miso, kefir, and kombucha. These foods store easily in the winter months and can balance the gut’s microflora to support immunity when colds and flu are on the rise.

Are you ready to invigorate your winter diet with flavor and nutrients? Take these ideas as inspiration to explore what the season has to offer and try new foods as you reap the health benefits.

REFERENCES:

https://slowfoodusa.org/winter-eating-in-your-region/

https://extension.psu.edu/eating-seasonally-and-locally-in-the-winter

If you think fresh and nutrient-dense foods are only available in warmer months, think again. Winter is a wonderful time of year to take advantage of the abundance of delicious and nutritious foods. 

Whether it’s roasting root vegetables for fiber and antioxidants, simmering broths for bone health and weight loss, or slicing citrus for immunity and hydration, winter has plenty of foods to keep you warm and healthy.

So, cozy up by the fireplace and enjoy what the season has to offer with some of the following flavorful, comforting, and nutrient-packed fare.

Root vegetables

Winter squashes, beets, turnips, kohlrabi, radishes, and parsnips are all excellent seasonal produce in cooler months. 

These starches are good sources of fiber, beta carotene, vitamin C, iron, potassium, and other nutrients which can help support:

• detoxification
• immunity
• heart health
• weight management
• proper digestion

Try including root vegetables in your winter diet by:

• roasting them with herbs
• adding them to smoothies (especially beets)
• including them in winter stews and soups
• combining them into risotto, rice, or pasta dishes

Enjoy the natural sweetness root vegetables have to offer and simultaneously reap the benefits for your health.

Bone broths

Winter can, at times, be filled with heavy meals that don’t necessarily support goals of weight management and healthy eating. Broths can help offset those rich feasts while still satisfying and comforting your body.

Bone broths, made from animal proteins and bones, can boast high vitamin and mineral content inclusive of collagen (which transforms into amino acids), iron, vitamin A, vitamin K, selenium, zinc, and manganese.

These flavorful broths can help:

• strengthen bones
• reduce inflammation in joints and the gut
• encourage proper sleep
• support hair, nails, and skin

They can be enjoyed as a light meal, as a foundation for soup or stew, or even just sipped as a warm beverage.

To make one quart of broth, add 2-3 large chunks of beef or buffalo bone (or animal bone of your choice) to a slow cooker with 1/4 cup vinegar (white or apple cider), and a hefty pinch of salt. If desired, add herbs, onions, garlic, and/or vegetables. Fill the remainder of the slow cooker with water and simmer for 4-6 hours.

For a non-animal protein broth, check out Rebecca Katz’s Magic Mineral Broth™ recipe.

Citrus

Winter can bring with it its fair share of colds and flu, which is why citrus is such a treasure this time of year.

These fruits ripen to their sweetest during cooler months in North America, making them both an excellent source of nutrients and antioxidants and a bright way to liven up your diet.

Grapefruits, oranges, lemons, tangerines, and kumquats offer high levels of vitamin C, fiber, and antioxidants that can:

• enhance immunity
• reduce inflammation
• help balance mood (particularly helpful in winter months)
• protect the brain
• support heart health

Add them to your diet:

• as a snack
• on top of salads
• in smoothies or juices
• as a fresh-squeezed juice
• as dessert

Just remember that moderation is key as these fruits do contain natural sugars and elevated acid levels.

As you can see, winter doesn’t have to be filled with heavy meals that help put on weight rather than manage it. By including root vegetables, broths, and citrus, you can increase your nutrient content while still enjoying full flavor and comfort.

REFERENCES:

https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/
https://www.onegreenplanet.org/natural-health/citrus-winter-fruits-benefits/

A crisp fall morning may call for a pumpkin spice coffee and a snowy winter afternoon can mean hot chocolate all around, but mindful hydration in cooler months should go beyond the occasional seasonal beverage.

Hydration is important all year long. Not only does it help your overall sense of wellbeing, but specific benefits include:

• washing out of waste
• transportation of more nutrients throughout the body
• flushing of kidneys and lymph
• movement of blood through the cardiovascular system
• regulated elimination process with prevention of constipation
• supple skin for resistance to infection
• moist mucus membranes in the nose and mouth for less risk of sickness

Keep in mind that even though sweat may not be as apparent this time of year, hydration is just as important in cooler months as it is in hotter ones.

Ideally, daily hydration intake should be at least half of your body weight in ounces plus an additional 8 ounces for every 30 minutes of activity (such as a workout, walk, yoga session, etc.). 

This can include a variety of liquids, although filtered water and herbal tea are most optimal.

Here are five ways to properly hydrate in fall and winter, helping you to feel your best.

1. Hydrate first thing in the morning. As soon as the alarm clock goes off, enjoy a full glass of fresh water. This can help replenish the loss of liquids from sweating and detoxification that may have occurred during sleep.

2. Drink warm beverages. Opposite of the temperatures outside, cooler months beg for consumption of warmer liquids. Opt for herbal teas and coffee that bring cozy comfort to the body for an easy warm up.

3. Cook more broths and soups. Packed with nutrients as well as fluids, a cup of homemade bone broth or a bowl of your favorite soup can offer the body sustaining nourishment and hydration at the same time.

4. Keep popsicles on hand. Autumn and winter are cold and flu seasons, which makes hydration even more important. For when sickness hits, have herbal or electrolyte popsicles available in the freezer (particularly helpful for kids).

5. Eat water-based foods. Greens and apples in fall followed by citrus in winter are all examples of foods that provide hydration.

Although liquids can be enjoyed any time of the day, a few tips to keep in mind are:

• Drink most fluids outside of a meal; a small amount of liquid can be consumed with food, but not too much as it can dilute digestive acids and enzymes
• Reduce liquid intake 3 to 4 hours before bedtime if urination is disruptive during sleep
• Eliminate caffeinated beverages at least 6 to 11 hours prior to bedtime for less interrupted sleep

Hydration may seem like a simple concept – and in some ways it is – however, it is one that has a variety of positive effects on the body so conscious choices can make a big difference.

Are you thirsty yet?

REFERENCES:

https://www.sleep.org/how-much-caffeine-should-i-have/

https://frontlineerdallas.com/10-tips-for-staying-hydrated-during-fall

When COVID-19 was first discovered, its main symptoms were quickly learned – a persistent cough, a temperature and a loss of taste or smell being the main ones.

What isn’t as well-known though, are the symptoms associated with long term COVID.  

What is long COVID?

Long COVID is the term given for the series of symptoms you may continue suffering from once you have recovered from the initial COVID infection. Studies to date have shown that long COVID symptoms may be wide ranging and varied, often reappearing and then disappearing again in a series of waves. While symptoms can be new, many long COVID symptoms are similar to those you might experience during the initial infection and can include:

• Extreme tiredness (fatigue)
• Shortness of breath
• Chest pain or tightness
• Problems with memory and concentration (“brain fog”)
• Difficulty sleeping (insomnia)
• Heart palpitations
• Dizziness
• Headaches
• Pins and needles
• Joint pain
• Depression and anxiety
• Tinnitus, earaches
• Feeling sick, diarrhea, stomach aches, loss of appetite
• A high temperature, cough, headaches, sore throat, changes to sense of smell or taste
• Rashes

How common is long COVID?

If you have had COVID-19, it doesn’t necessarily mean you are going to get long COVID too. Statistically, you are more likely to suffer if you are female and younger than 70, with symptoms five weeks after testing positive being the highest in the 35-49 age bracket. This still doesn’t mean that you will necessarily suffer from it though.¹

Just how ‘long’ is long COVID?

With a relatively new virus, it’s understandable that the answer to this is not always clear. We are still learning how long it can take to recover from COVID-19, but if you have been experiencing symptoms for more than 4-weeks, or have started experiencing new symptoms, it’s possible that you have long term COVID.²

From statistics currently available, it seems that people may suffer from long COVID for as long as, and in some cases longer than, 6-months.³

In the UK, the Office for National Statistics (ONS) estimated that almost 700,000 people experienced long COVID for at least 12 weeks and of those, almost 475,000 experienced it for over 6 months. In fact, around 70,000 were still experiencing symptoms one year after the initial infection.¹

What to do if you think you have long COVID

As there are multiple symptoms, it’s always wise to speak to a medical professional to rule out any other conditions before diagnosing yourself with long COVID. Depending on your symptoms you might be given blood tests, blood pressure and heart checks or x-rays.

There is no specific treatment for long COVID, but there are positive steps you can take to manage your symptoms. The NHS has launched a long COVID service which offers advice on where to find support.⁴ This recovery service recognizes the importance of looking after your physical and mental wellbeing and helps with managing your symptoms, getting back into physical activity and focusing on your diet. It’s important to be kind to yourself and pace yourself physically, without feeling pressure to get back into things too quickly. Tell your friends and family how you are feeling and if you find some days harder than others, tell them that too. Recovery from COVID can be unpredictable but try to stay strong and positive. You beat the initial infection and given time; you will start to feel yourself again.

1. https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/conditionsanddiseases/bulletins/prevalenceofongoingsymptomsfollowingcoronaviruscovid19infectionintheuk/1april2021 [↩] [↩]
2. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/coronavirus-and-your-health/long-covid [↩]
3. https://evidence.nihr.ac.uk/themedreview/living-with-COVID19-second-review/ [↩]
4. https://www.yourcovidrecovery.nhs.uk/ [↩]

New styles of movement workout seem to be popping up everywhere, promising incredible results and claiming to be the next big thing. With High Intensity Interval Training (HIIT), there appears to be some truth to that claim.

HIIT is essentially a style of movement workout that alternates between high intensity movements and periods of rest. The full workout takes significantly less time than a traditional cardio workout. Whereas a traditional fitness class might take 45-minutes to an hour, a full HIIT workout can be completed in as little as 10 minutes. It’s the opposite to endurance exercise where you would train your body to go for longer – like running – as with HIIT, it’s all about what you can do in short bursts.

What are the benefits of HIIT?

Studies have shown that HIIT can lead to greater fat loss thanks to the excess post-exercise oxygen consumption (EPOC) effect.¹ This is where your body burns more calories as it returns to its normal resting state after a movement workout. Essentially, you will still be burning calories after you stop exercising! HIIT has also been shown to increase your VO2 max,² which is the measure of oxygen your body can use. It’s an indicator of your cardiovascular fitness – the higher your VO2 max, the fitter you are.

While you can incorporate equipment and apparatus, one of the benefits of HIIT is that it generally relies on just your own bodyweight and a bit of space to move around freely. This makes it accessible to everyone and easy to do from your own home. If you’re not confident, there are many online videos and live and pre-recorded workouts available. Or, if you fancy giving it a go, try this simple, yet challenging routine.

A straightforward 10-minute HIIT routine

Complete each of the exercises below at the maximum intensity you can possibly hold for 30 seconds. The key is to go flat out at an effort of 80-95% of your maximum heart rate. At the end of each exercise take a 30 second break and feel your heartrate start to return to normal, before bursting into the next movement for another 30 second period. If this is too much for you, start slower with 20 seconds of exercise each time. It might not sound a lot, but at full effort you will certainly feel it! Get as far through the circuit as you can in ten minutes, taking longer breaks in between each exercise if you need to. Feel free to mix up the order of these exercises too:

High Knees

While running on the spot, raise each alternating knee as high as possible and as quickly as possible.

Jump squat

Bend into a squat position and explode upwards in a jump, landing softly and with bent knees. Repeat for the duration of this exercise set.

Jump/walking lunge

Like a traditional lunge, but with a more explosive movement off the ground and moving forward with each alternate step.

Star jumps

Stand straight with your hands by your side then simultaneously jump up and land softly with your feet to the sides and with a clap of your hands above your head.

Push-ups

Get onto all fours with your hands slightly wider than your shoulders. With straight arms and legs and your body in a plank position, lower down until your chest nearly touches the floor and then use your arms to push back up.

A final word on HIIT

Like the name implies, HIIT is intense! As with all exercise, you can (and should) go at your own pace. It’s also important not to neglect your recovery time. HIIT is tough! Don’t underestimate it because it’s a shorter style of movement workout. Don’t be tempted to try and squeeze in more workouts for quicker results, as you still need rest days to allow your body to fully recover. Limit your HIIT movement workouts to a few a week and balance them with easier workouts, with at least one full recovery day each where you do no exercise and allow yourself to relax.

1. https://www.scielo.br/j/rbme/a/C8tt9VhdMmkqLxwQzT9BqhL/?lang=en [↩]
2. https://www.researchgate.net/profile/Todd-Astorino/publication/308600869_High-Intensity_Interval_Training_Increases_Cardiac_Output_and_VO2max/links/57ec46f608ae92a5dbd069be/High-Intensity-Interval-Training-Increases-Cardiac-Output-and-VO2max.pdf [↩]

The importance of warming up and cooling down to improve your athletic performance

Since our school days we have been told that it’s important to warm up and cool down whenever we perform any type of movement workout. We probably haven’t questioned it. After all, we know and accept that warming up and cooling down is important. But why exactly is it so important if we are to fully reap the health benefits of physical exercise?

How to warm up before your movement workout

One of the easiest ways to warm up is simply to spend 5-10 minutes doing the activity you are planning, but at a slower pace and a reduced intensity. This will get the muscles you are going to be using used to bending and flexing and will rev up your cardiovascular system by increasing your body temperature and helping the blood flow more freely to your muscles, which may also help to reduce sore muscles after you exercise and decrease your risk of injury. after you exercise and decrease your risk of injury.¹ If you are going to run, spend five minutes walking. If you are going to cycle, spend five minutes doing it slowly to ease into it.

How exactly can warming up improve athletic performance?

Improves blood flow — Starting your movement workout with a warm-up helps to improve the blood flowing to your skeletal muscles, which in turn opens up your blood capillaries. As blood transports the oxygen to your muscles to function, increasing your blood flow is an excellent way to get your muscles ready for physical activity.
Improved oxygen efficiency — Oxygen is needed in higher amounts when exercising and warm-ups help to release oxygen from your blood. Warming up is therefore a great way to make oxygen more available.

Faster contraction and relaxation of muscles —Your muscles will perform faster and more efficiently when they increase in temperature and warming up will increase your body temperature.

Helps with injury prevention — Loosening your joints and improving blood flow to your muscles could make them less likely to twist or tear, or undergo too much strain during your movement workout.

Not forgetting mental focus — Mental focus is important for all types of exercise and warming up is a great way to achieve this, by focusing your brain on what you are about to do, thereby helping to improve your technique, coordination, and skill.

The best way to cool down

Cooling down is important to help bring your heart rate back to normal and to encourage your blood pressure to return to normal. There is a greater risk of blood pooling in your lower extremities which can result in your blood pressure crashing if you don’t cool down.² You might choose to continue your chosen activity at a slower and less intense pace, as with your warm-up, or you could simply spend 5-10 minutes walking while your body recovers. Once your heart rate has slowed back to a more regular pace it’s advisable to do some static stretching to help reduce the accumulation of lactic acid which can contribute to sore, aching muscles in the following days. following days.³

So, if warming up and cooling down is so important, why do we so often have to be reminded to do it? As with many things, it probably comes down to a combination of time and effort. While warming up and cooling down may add a few minutes to your movement workout, reports by the Mayo Clinic have revealed that this might be one of the best ways to reduce stress on your heart and other muscles,⁴ so it’s well worth dedicating the time to.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267/ [↩]
2. https://chhs.source.colostate.edu/the-importance-of-warming-up-and-cooling-down/ [↩]
3. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004577.pub3/full [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517 [↩]

What to know about midlife exercise needs

Turning 40 is a big milestone in life. On the one hand you may feel as youthful as you did when you were 20, but all you have to do is walk into a greeting card shop and you’ll be faced with rows of cards telling you that you are now officially ‘over the hill.’ The truth is, that your physical abilities, and your physical needs will both start to change around this age and while there’s certainly nothing wrong with remaining young at heart, it’s still worth addressing your usual movement workout routine and considering whether there is anything you might benefit from adapting.

Aerobic exercise becomes even more important

Inactivity in itself doesn’t put you at risk of heart disease but being inactive means that you are more likely to have high blood pressure, high cholesterol and be overweight, and all of these factors do put you at risk. Whether you love or hate cardio, now is the time to ramp up your aerobic exercise to help reverse the increased risk of heart disease. Statistically, you are not yet likely to start suffering from it – heart disease becomes more common in people over the age of 50¹ – but now is a great time to strengthen your heart in preparation, as exercise is only going to get more difficult as you get older.

Build your bones with strength training

It might seem counterintuitive to start strength training as you age, as the older you get, the more likely you are to start suffering from osteoporosis, but research has shown that strength training can actually help improve strength and balance. As with any movement workout, it’s important to take it easy at first if it’s something new to you. You could start with light weights or dumbbells, or speak to a personal trainer at your local gym for advice on the best strengthening exercises for your age. You don’t want to do too much too soon, so you need to build recovery time into your workouts too.

Move more for mental health and mood benefits

There’s no doubt that the health benefits of physical exercise extend beyond the physical. Physical exercise is increasingly being advocated as a means to maintain and enhance good mental health. In general, findings from research indicate that exercise is associated with improvements in mental health including mood state and self-esteem, with just 20 to 40 minutes of aerobic activity resulting in improvements in state anxiety and mood that persist for several hours.²

Incorporate interval training into workouts to help ease menopausal symptoms

Exercise may be able to help regulate your mood, manage your weight and relieve hot flashes, which are all symptoms of menopause.³ High intensity interval training (HIIT) in particular is a great option as it has you working at full capacity for a short period before resting, which can increase your cardiovascular health, but prevent your cortisol levels (the body’s stress hormone) from raising too high.

You can get fit at any age, so even if you’ve reached your 40s and have yet to discover physical exercise, it’s not too late. The best part is that there are so many options to suit all lifestyles too. If you are a bit more shy or nervous about exercising in front of others then you could take a look at the many online workouts available or could simply go for a walk. If you have a pet dog, this becomes even easier and a lot of the time you won’t even notice that you’re exercising! Or you could grab a friend and ask them to try out a new activity with you. It could be a dance class perhaps? Whatever it is, try to find something you enjoy as this will make you more likely to stick with it. Set small goals, be kind to yourself, recognize your achievements and above all else, try to enjoy what you are doing, knowing that you are also enjoying the many health benefits of physical exercise at the same time.

1. https://www.nhs.uk/conditions/cardiovascular-disease/ [↩]
2. https://link.springer.com/article/10.2165/00007256-199009060-00001 [↩]
3. https://www.thelunahive.com/why-exercise-is-vital-during-menopause/ [↩]

What role does regular exercise play in your mental wellbeing?

The health benefits of physical exercise are many and varied and, given the obvious affects it has on our fitness, shape and health, it’s understandable that this is where attention is often focused. Exercise is not just about increasing fitness and gaining bigger muscles though – it’s also a major gamechanger in understating mental health. Findings from research indicate that exercise is associated with improvements in mental health and research on acute exercise indicates that 20 to 40 minutes of aerobic activity results in improvements in anxiety and mood that persist for several hours¹.

Can exercise help us to feel more energetic?

If you run a marathon you are going to feel exhausted, but the cumulative effect of exercise actually has the opposite effect and makes you feel more energetic. This is because regular physical activity increases the blood flow within your body and improves your cardiovascular health and fitness. In turn, this makes it easier for blood and oxygen – and therefore energy – to get to the parts of your body where they are needed.

Can exercise improve our quality of sleep?

Physical activity can contribute to more restful sleep. It increases the time spent in deep sleep which is the most restorative sleep phase which helps to boost immune function, support cardiac health and control stress². In addition to improving the quality of sleep, exercise can also help you increase the duration of your sleep. The energy you expend when being active helps you to feel more tired.

Can exercise be used as a relaxation technique?

Exercise doesn’t have to be about sweating through a heavy cardio session – Yoga, Pilates and Tai-Chi are all forms of exercise that are good for your body and also help you to relax. Exercises like these focus on breathing. Breathing slower, more deeply and more focused is known to reduce stress and increase relaxation.

Can exercise increase our self-esteem?

Exercise helps to change the condition of our bodies, making us feel stronger and look the way we want to – it’s not all about weight loss though. Exercise also strengthens and tightens your body to increase your self-confidence. Certain types of exercise create a challenge and accomplishing those results is an inevitable sense of achievement. Your challenge is unique to you, but whether it’s going for a short walk or running up a mountain, achieving it is an accomplishment that is sure to boost your self-esteem.

Can exercise improve our memory?

A research article published demonstrated that exercise can reduce the harmful effects of other stressors. The potential effects of exercise on the aging process and on mental health were discussed and the overwhelming evidence present in the literature today suggests that exercise ensures successful brain functioning³. Furthermore, it was concluded that regular exercise releases brain chemicals key for memory, concentration and mental sharpness, as it stimulates the region of the brain that is involved in memory function⁴.

Can exercise release feel-good hormones?

Exercise produces endorphins, the ‘feel-good’ chemical that acts as a natural painkiller and stress-inhibitor. Studies show that exercise is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function⁵.

With more and more people wanting to understand mental health, and how it can be improved, exercise is a clear winner in delivering results.

1. Springer Link: Exercise and Mental Health [↩]
2. The Sleep Doctor: The benefits of exercise for sleep [↩]
3. Karger: Exercise and mental health – many reasons to move [↩]
4. Harvard Health Publishing: Regular exercise releases brain chemicals key for memory, concentration and mental sharpness [↩]
5. Anxiety and Depression Association of America: Physical activity reduces stress [↩]

Why should I do exercises for the vagus nerve?       

The vagus nerve is integral to your health as it connects your brain to the other organs in your body and helps regulate all major bodily functions. The nerve wanders through your entire body and can therefore influence not only your physical health and wellbeing but also the emotional state of your mind.  

The vagus nerve influences your breathing, heart rate and mental health so practicing vagus nerve exercises can have benefits to your whole body, including relaxation and stress reduction.

Vagus nerve and exercises – support your body

Stretching from the brain to the torso, the vagus nerve is one of the longest nerves in the body and is the major component in the parasympathetic nervous system, also known as the “rest and digest” system. The parasympathetic nervous system conserves energy by decreasing the pulse and calming the body in different situations. Various areas of the body communicate with the brain via the vagus nerve and studies have shown that exercises for the vagus nerve can help to support your body by easing headaches¹ and bowel conditions² as well as reducing the symptoms of depression,³ and also helping you to sleep better.⁴

The variety of vagus nerve stimulation exercises

As the vagus nerve is the largest component supporting the resting phases of the body, vagus nerve stimulation exercises can help to counteract stress and anxiety and mind-body exercises, like yoga and breathing techniques, can support the nerve according to a study conducted by the Institute of Psychology, Cognitive Psychology, Faculty of Social and Behavioral Sciences, Leiden University, Leiden, Netherlands.⁵

Additional studies have revealed that stimulation of the vagus nerve is involved in managing inflammation, pain regulation and mood.⁶ The vagus nerve can be stimulated physically and tonically, and in certain cases the vagus nerve can also be artificially supported and promoted with electrical impulses.⁷ Although daily use of your own exercises, such as breathing exercises, is usually more than enough.

Vagus nerve calming exercises

The vagus nerve controls a large part of the nervous system and should be protected from stress and anxiety. Calming exercises for the vagus nerve can stimulate the parasympathetic nervous system, protecting against weaknesses and keep your immune system strong. Best of all, they are quite simple to do! Try the following vagus nerve exercises for a quick boost:

• Walking
• Laughing
• Yoga
• Cold water face wash

Vagus nerve breathing exercises

Studies have shown that deep and slow breathing can stimulate the vagus nerve and reduce anxiety.⁸ Try to breathe in and out slowly to calm the nervous system, relaxing your belly to allow the air to flow freely. Relax the muscles in your neck and shoulders and inhale slowly through your nose for two counts, feeling your belly expand as you breathe in, then exhale slowly through your lips and repeat the process as you feel yourself calming. 

Vagus nerve toning exercises

The vagal nerve tone can describe the state of health of the nerve and is able to activate the whole parasympathetic nervous system.⁸ As the vagus nerve is connected to the vocal cords, exercises like singing, humming, or gargling can stimulate it. OM-Chanting is well-known in yoga and can be used to stimulate the vagus nerve too.⁹ To try OM-chanting, find a comfortable position but one where you are unlikely to fall asleep, such as sitting with your legs crossed. Close your eyes and place your hands on your knees with your palms facing upwards and your thumbs and index fingers touching. Take a deep breath as you relax your body and then begin chanting ‘OM’. You don’t need to do this loudly; you simply need to achieve a subtle inner vibration.

Calm your nervous system – with exercises for the vagus nerve stimulation

Eating foods that calm the body can also stimulate the vagus nerve; for example, various minerals can support the nerve and probiotics are a good way to support gut bacteria, which studies have shown can improve the function of the nervous system.⁸ Vagus nerve exercises can be easily integrated into everyday life and  are a great way to become more attuned at looking after your wellbeing.

1. https://pubmed.ncbi.nlm.nih.gov/29424758/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6517481/ [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4970666/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2576315/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/ [↩]
6. https://pubmed.ncbi.nlm.nih.gov/26364692/ [↩]
7. https://www.mayoclinic.org/tests-procedures/vagus-nerve-stimulation/about/pac-20384565 [↩]
8. https://sass.uottawa.ca/sites/sass.uottawa.ca/files/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf [↩] [↩] [↩]
9. https://www.arcvic.org.au/34-resources/402-vagus-nerve-exercises [↩]