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 [↩]

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

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

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

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

What causes adrenal fatigue?

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

What are the symptoms of adrenal fatigue?

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

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

Other symptoms might include:

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

What can you do to alleviate adrenal fatigue?

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

Adopting a regular sleep/wake routine

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

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

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

Treating adrenal fatigue by diet

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

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

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

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

What is stress?

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

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

So, are students particularly susceptible to stress?

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

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

Why do students experience such high levels of stress?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Where can I begin to reduce my stress?

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

Doing What Matters in Times of Stress recommends:

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

Remember:

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

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

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/ [↩]

It’s so easy to run out of energy. We lead busy lives, full of responsibility and we have to find time to work, relax, sleep and of course, enjoy ourselves though the things we love, like socialising and keeping fit. All of these things require energy, which can be difficult to come by, but with the help of certain superfoods, we can tap into it naturally.

Superfoods are known for their wide variety of health benefits, with one of these benefits being the ability to give you a natural energy boost. Here are four of some popular superfoods that do just that!

Almonds

Easily found on most supermarket shelves, the humble almond is actually a powerful superfood that can do wonders for your energy levels!

Converts sugar into energy. Studies have shown that almonds are one of the most nutrient-rich form of food available¹ and they are a rich source of magnesium, which plays a key role in converting sugar into natural energy.

Sleep regulation. Almonds are beneficial in helping you sleep well due to their high levels of magnesium.

Goji berries

These little berries are fantastic for adding a pop of colour to your plate and what’s even better is that they are delicious and so good for you! Tiny red goji berries are packed full of antioxidants with scientific evidence to support the following claims:²

Immune system support. The antioxidants in goji berries are known for their immune-boosting qualities and their ability to reduce inflammation and protect against harmful free radicals, keeping you in great health and full of energy.²

Stabilises blood sugar. Goji berries may be helpful in controlling how sugar is released into the bloodstream, with research showing that they can help to balance insulin and glucose levels in the blood.³ As energy slumps can be caused by dips in your blood sugar levels, keeping them balanced is a great way to avoid those slumps.

Improves sleep. Lack of sleep is a key trigger for tiredness during the day, so one of the best ways to feel full of energy is to make sure you get enough. That can be easier said than done, but a study has shown that goji berries can improve your quality of sleep, leading to increased energy levels, a better ability to focus and greater mental acuity.⁴

Guarana

Native to the Amazon basin, this Brazilian plant is a black seed with a white covering, about the size of a coffee berry and encased in a red shell. When the seed is processed into a powder and consumed, it delivers a range of science-backed health benefits proving it to be a great superfood in terms of delivering a natural energy boost:

Reduced fatigue. Guarana is an excellent source of natural caffeine, which helps you maintain your mental energy and focus. This is because caffeine has been shown to block the effects of adenosine, a compound that helps your brain relax.⁵

Rich in antioxidants. Like goji berries, guarana is particularly rich in antioxidants, which are great for giving your immune system a boost and helping to keep you feeling well.

May boost memory. Studies have been conducted into the effects of guarana on your memory and have concluded that it can help you maintain focus, pay more attention to tasks and complete them more quickly.⁶

Chlorella

A form of single-celled, freshwater algae, chlorella is a powerful nutritional supplement that studies have shown to have many natural energy boosting health benefits:

Acts as an antioxidant. A number of the compounds contained within chlorella, including chlorophyll, vitamin C, beta-carotene, lycopene and lutein are antioxidants. Antioxidants keep us in good health with optimal energy levels.

May enhance aerobic endurance. Positive effects were demonstrated in a study that looked at the effect of chlorella on aerobic endurance, with it showing a significant improvement in the ability to saturate oxygen into the lungs.⁷ This might be due to chlorella’s branched-chain amino acid content, as there have been further studies showing that this collection of three amino acids can also improve aerobic performance.⁸

Superfoods are super for a reason. As well as helping to boost our energy, they boast health benefits ranging from anti-aging effects to glucose regulation and immune function support. As they taste great too, adding them to your diet is a fantastic way to deliver some immediate health benefits.

1. https://www.researchgate.net/profile/Peter-Ellis/publication/250058086_The_nutritional_and_health_benefits_of_almonds_a_healthy_food_choice/links/5850497108ae8f37381940b7/The-nutritional-and-health-benefits-of-almonds-a-healthy-food-choice.pdf [↩]
2. https://www.medicalnewstoday.com/articles/322693#seven-scientifically-proven-benefits [↩] [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475782/ [↩]
4. https://pubmed.ncbi.nlm.nih.gov/18447631/ [↩]
5. https://journals.physiology.org/doi/full/10.1152/ajpregu.00386.2002 [↩]
6. https://www.sciencedirect.com/science/article/abs/pii/S0091305704002710 [↩]
7. https://pubmed.ncbi.nlm.nih.gov/25320462/ [↩]
8. https://pubmed.ncbi.nlm.nih.gov/21297567/ [↩]

The macros: carbohydrate, protein and fat

Macronutrients, or macros for short, include carbohydrates, proteins and fats. Almost everything we eat contains a certain amount of macronutrients. Our body needs the nutrients for various important functions such as growth, development and energy supply.¹

Learn more about what macronutrients can do in our body.

Carbohydrates

Carbohydrates are our body’s primary source of energy. They consist of chains composed of starch and sugar which the body breaks down into glucose. A distinction is made between simple (short-chain) and complex (long-chain) carbohydrates. Simple carbohydrates can be processed more quickly by the body and cause blood sugar levels to rise rapidly, but only briefly, while complex carbohydrates provide us with energy for longer.²

In order to function, our brain needs energy – as macronutrients, carbohydrates are the main source as they help maintain normal brain function. Our body can also efficiently store the energy from carbohydrates in the liver and muscles.³ The store in the liver ensures that our blood sugar levels remain as constant as possible. So that we move without a constant supply of carbohydrates, the body relies on the carbohydrate store in the muscles. This is particularly helpful when we are playing sport. Highly intense and/or prolonged physical exertion leads to muscle fatigue and depletion of the glycogen stores of the skeletal muscles. Carbohydrates can help restore normal muscle function (contraction).

Proteins

Proteins are chains of amino acids that are present throughout the body – including in muscles and bones. Protein contributes to the growth and maintenance of muscle mass as well as the maintenance of normal bones. Proteins are also of central importance in the development of adolescents. It’s needed for normal growth and development of bones in children.

There are 20 amino acids, eight of which are known as essential amino acids. The body cannot produce these itself, which means that we need to absorb them through food.

Learn more about amino acids

Fats and fatty acids

We can meet our energy needs with carbohydrates and proteins but also with fats. By consuming fats, our body can be provided with essential fatty acids that it cannot produce itself. Omega 3 fatty acids, for example, are among the essential fats. A basic distinction is made between saturated and unsaturated fatty acids. Saturated fatty acids are often referred to as “bad fats” while unsaturated fatty acids are known as “good fats”.

It has been shown that replacing saturated fats with unsaturated fats in food lowers or reduces the level of cholesterol in the blood. High cholesterol is a risk factor for developing coronary heart disease. Reducing the consumption of saturated fatty acids can therefore help maintain normal blood cholesterol levels.

Which foods contain macronutrients? 

To help you create an optimal nutrition plan, we have put together some natural macronutrient sources for you. According to the D-A-CH reference values for nutrient intake, over 50% of the nutritional energy consumed daily should come from carbohydrates, preferably via starch and high-fiber foods such as whole grain products, potatoes, legumes, vegetables and fruit.⁴ You will see that some foods even contain two or three macronutrients.

Sources of carbohydrates

Carbohydrates are found in many healthy foods but also in some unhealthy foods. Because there are these two sources of carbohydrates, some people find making healthy diet choices difficult. Basically, what you should remember: the type of carbohydrates is more important than the amount of carbohydrates you consume as macronutrients through your diet.⁵

Healthy sources of carbohydrates include:⁵

• Unprocessed or minimally processed whole grain products
• Vegetables according to the rainbow principle, e.g., carrots, peas, cauliflower and peppers
• Fruit such as grapes, bananas, pomegranates and pineapple

Less healthy sources of carbohydrates include many highly processed or refined foods, such as white bread, pastries or soft drinks.⁵

High-protein foods

Proteins are found in both animal and plant-based products – so we can rely on variety here too. Protein sources include:⁶

• Meat such as chicken breast and beef
• Fish such as trout and salmon
• Dairy products such as quark and yoghurt
• Eggs or egg whites
• Legumes such as soya, lentils and peas
• Cereal and whole grain cereal products such as bread

Fatty acid sources

While we should largely avoid bad, saturated fats, we can have a positive effect on our body by consuming good, unsaturated fats.

Foods rich in good, unsaturated fatty acids include:⁷

• Avocados
• Fish
• Vegetable oils such as olive oil, sunflower oil, linseed oil, rapeseed oil and soya oil
• Nuts such as walnuts, almonds, hazelnuts and pecans
• Seeds such as pumpkin seeds, linseeds and sesame seeds

Saturated fatty acids are mainly found in foods high in animal fat such as sausages and high-fat meat but also in butter and cheese.

What does optimal macronutrient distribution look like?

We need each of the three macronutrients to stay healthy but just as important is the quality of the carbohydrates, proteins and fats that we absorb through food. A slice of pizza may offer the same macronutrient ratios as a slice of whole grain toast with avocado and tomato slices but not the same nutritional values. So, it is not only the number of calories that is important but also their composition.

As part of a study by the Department of Cardiovascular Medicine at Brigham and Women’s Hospital and Harvard Medical School⁸, researchers have observed the effects of dietary and lifestyle changes on health, especially body weight. Every day for four years, the subjects consumed increased portions of individual food components that provide micronutrients and macronutrients. It was noticed that people who mainly ate potatoes and crisps, sweetened drinks, unprocessed red meat, but also processed meat gained a significant amount of weight. In contrast, subjects who consumed more fruit, vegetables, whole grain products, nuts and dairy products such as yoghurt experienced weight loss. The results of the study support the findings from research into macronutrients that the type of food is just as important as its calorie content.

The German Nutrition Society (DGE)⁹ has also been looking into how we can achieve an optimal distribution of macronutrients in food – namely with a diet that includes:

• a high intake of fiber, especially from cereals
• a high intake of secondary plant metabolites as well as
• a moderate fat intake.

A prerequisite for this is that foods rich in fiber, especially whole grain products, make up the largest proportion of the carbohydrate-supplying foods. It is also advisable to include a high proportion of plant-based products with minimal processing in the diet. You can find out how to whip up delicious dishes with raw or largely unprocessed foods in our article on raw food nutrition. 

Calculating macronutrients – what is my macronutrient requirement?

As with many nutritional concepts, there is no “one size fits all” for the proportions of macronutrients. There is no ideal ratio that is right for everyone. If your lifestyle changes, for example, so do your macronutrient requirements. People who want to lose weight have different needs than people who want to maintain their body weight. The same applies, for example, to building muscle – should the macronutrients be used to build muscle or maintain muscle mass?

Those who know their macronutrient requirements and how much energy their own body needs can create an ideal nutrition plan and eat a balanced and healthy diet. Online there are many useful macronutrient calculators that will do all the math for you. After entering some key data, such as body weight, age, gender and height, the calculator shows you the amount of macronutrients your body needs per day. Try it out and calculate your personal macronutrient requirements.

1. https://www.sciencelearn.org.nz/resources/534-macronutrients [↩]
2. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/ [↩]
3. https://www.gesundheit.gv.at/leben/bewegung/koerpergewicht/energiestoffwechsel [↩]
4. https://www.dge.de/presse/pm/kohlenhydrate-und-ballaststoffe-in-der-ernaehrung/ [↩]
5. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/ [↩] [↩] [↩]
6. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/protein/ [↩]
7. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [↩]
8. https://www.ncbi.nlm.nih.gov/pubmed/21696306 [↩]
9. https://www.dge.de/fileadmin/public/doc/ws/position/DGE-Positionspapier-Richtwerte-Energiezufuhr-KH-und-Fett.pdf [↩]

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 [↩]

How much exercise is too much?

Anyone actively training to increase their performance can be at risk of overtraining – especially when using high training loads to achieve your fitness goals and improve performance. As studies have shown these can only be tolerated by your body through periods of rest and recovery.¹
When considering how much exercise is too much, it’s advisable to match your individual fitness level with your fitness goals. Form realistic plans to reach those goals one-by-one, instead of trying to achieve everything at once and risking potential damage.
 

What is overtraining syndrome (OTS)?

Too much training can be classified into two types: overreaching and overtraining.² Unusual muscle soreness can be indicative of overreaching. This occurs when an athlete does not allow enough recovery time between hard workouts – it often presents after several consecutive days of excessive exercise. Overtraining goes a step beyond this and is the result of extreme overreaching.¹

The body cannot handle an imbalance between stress and recovery. This is true for – not only professional athletes but athletes of all fitness levels. In fact, some of the worst offenders are those who are new to any form of exercise!

There are various triggers/stressors of overtraining syndrome¹ :

• Increased training load without adequate recovery
• Monotony of training – not varying between muscle groups
• Participating in an excessive number of competitions (depending on the sport)
• Having trouble sleeping
• Stressors including personal life

Am I working out too much? Six signs of overtraining

Wondering if you are training too hard? The following are training-related and lifestyle-related signs of overtraining that, if observed, should be taken seriously:

Physical pain in muscles and joints

Heavy, sore, and stiff muscles are all signs of excessive exercise. But there is a difference between normal soreness from exercise and being overly sore from too much exercise.³ Soreness after exercise usually lasts up to 24-48 hours. So, if you are feeling discomfort that lasts for more than 72 hours it’s a sign that you have done too much. Soreness causing pain which prevents you from carrying out daily activities, associated with living or working, is also not normal.
There are certain injuries, known as overuse injuries, which are also clear indicators that you have done too much. Strained joints that come from training injuries⁴ are a type of muscle or joint injury caused by repetitive trauma and are often a result of overexercising.

Decline in performance

Overexercising can actually have the reverse effect of the one you had been hoping for, where your performance slowly becomes worse the longer you train. This is a direct effect of your body reaching its limits.¹
 

Decline in concentration

Athletes can experience symptoms of overtraining in areas of life other than just the physical. Studies have shown that a lack of mental concentration and restlessness are some of the possible symptoms of overexercising.¹
 

Constant fatigue⁵

Persistent fatigue and feeling washed-out are warning signs that you may be overexercising. Being tired or even exhausted after an intense workout is normal. But you need to give your body enough rest afterwards to avoid a fatigue that continues long after you have recovered.

Experiencing insomnia

Sleep disturbances can occur as a result of exercising too much. A study by BMC Sports Science, Medicine and Rehabilitation found that poor sleep quality was evident in 100% of those analyzed who had overtrained.⁶

Loss of appetite and weight loss

Are you usually hungry after working out? You will have used your stored calories – so you should be! This is why losing appetite and weight are further possible symptoms of exercising too much, as demonstrated in a study by Sports Health into Overtraining Syndrome.¹

Listen to your body – how to prevent overtraining syndrome

There are a number of preventative measures you can take to limit your risk of overtraining syndrome:¹

• Take time to rest in between any exercises you perform in a day – whether you work out at the gym, outside or at home
• Schedule full rest days and give your body the time it needs to recover
• Adjust your training volume and intensity based on your individual performance and mood
• Ensure that your food contains enough calories for your individual training load
• Drink enough and stay hydrated
• Try to get enough sleep
• Vary between workouts and muscle groups

Nutrition can help you recover from training

Ensuring you have a healthy diet is as much an act of self-care as allowing your body to rest is. Reaching your fitness goals in a healthy way can be supported by the appropriate sports nutrition and by following the key principles of staying hydrated, focusing on a diet with a balanced ratio of complex carbohydrates, proteins, minerals, vitamins and essential nutrients after training – and refilling your energy balance with carbohydrates. Studies have shown that amino acids⁷ and proteins are also needed for muscle recovery, with protein contributing to the growth and maintenance of muscle mass. The amount of protein required varies and depends very much on the individual athlete and also the amount of exercise performed.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/ [↩] [↩] [↩] [↩] [↩] [↩] [↩]
2. https://www.hss.edu/conditions_overtraining.asp [↩]
3. https://www.kidney.org/content/understanding-muscle-soreness-%E2%80%93-how-much-too-much [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875 [↩]
5. https://journals.lww.com/acsm-healthfitness/fulltext/2015/03000/overreaching_overtraining__more_is_not_always.4.aspx [↩]
6. https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-019-0132-x [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/ [↩]

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 [↩]

How can you achieve a more restful and restorative sleep?

Sleep is vital. We know that, because we all, at one point or another, will have failed to have enough and suffered as a result. Lack of sleep causes physical effects like grey eyes, dull skin and headaches, but the importance of sleep is also key to understanding mental health. Put simply, too little sleep will negatively impact our mental wellbeing. Deficits in daytime performance due to sleep loss are experienced universally and associated with a significant social, financial, and human cost. Sleep deprivation studies repeatedly show a variable (negative) impact on mood, cognitive performance, and motor function.¹

What are the different stages of sleep?

Sleep is not a constant, linear process, even if it feels like it. You might be one of the lucky ones whose head hits the pillow and then you wake up 8 hours later in the same position having ‘slept straight through’ but there are actually a number of different sleep stages that you have to go through in order to truly achieve restful sleep.

Sleepers pass through five stages: 1, 2, 3, 4 and REM (rapid eye movement) sleep. These stages progress cyclically from 1 through REM then begin again with stage 1. A complete sleep cycle takes an average of 90 to 110 minutes, with each stage lasting between 5 to 15 minutes.²

While REM sleep is generally the most talked about, as this is the stage where we dream, it’s actually stages 3 and 4, known as deep NREM sleep, which are the most restorative sleep. These are the stages when it’s the most difficult to wake up and the stages where our body and mind are recovering and preparing for the next period of wakefulness.

Is it really important to get 8 hours sleep each night?

It is, and it isn’t. If you get a solid 8 hours that’s great, because you will have passed through the sleep cycle a number of times and experienced multiple periods of stage 3 and 4, restorative sleep. If, on the other hand, you achieve 8 hours but there are multiple periods of waking up in between, you may fail to reach the third sleep stage, or might not spend long enough in it. In which case you would technically have been asleep for the desired time, but would likely still be groggy and tired. The real key is getting to sleep, and staying asleep, so that you pass through all of the required stages.

How can you improve your sleep quality?

We all have an inbuilt body clock and if it gets out of sync, it will be harder to fall asleep, stay asleep, and wake up feeling refreshed. By sticking to a regular routine, our body gets used to ‘asleep’ and ‘awake’ times, making it easier to enter these when we need to. Bedtime should be a pleasant routine, so make your room as comfortable as possible and ensure there is fresh air and a steady temperature.

Your eating habits play a role in how well you sleep, especially in the hours before bedtime. Avoiding stimulants such as coffee and chocolate will help you achieve a better quality of sleep, as caffeine keeps your mind active and makes it harder to switch off. It’s also wise to avoid heavy meals before bedtime, which can sit on your stomach, causing discomfort, prevent you from falling asleep and make it more likely that you will wake up whilst trying to get comfortable.

Regular exercise also improves the symptoms of insomnia and increases the amount of time you spend in the deep, restorative stages of sleep. The more vigorously you exercise, the stronger the sleep benefits. But don’t let this put you off, even light exercise such as walking every day can improve sleep quality.

Finally, try to stay away from your phone! The blue light emitted by screens on mobile phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle, making it harder to fall and stay asleep.³

1. https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important [↩]
2. http://healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem [↩]
3. https://www.sleephealthfoundation.org.au/technology-sleep.html# [↩]

How to achieve your sporting goals

Reducing fat or building muscles – the targeting of sports nutrition is versatile and can have different effects on the body. Sports nutrition that includes a balanced combination of minerals, vitamins, and essential nutrients offers the most benefits. The individual composition of the diet in sport not only depends on the athlete themselves, but is also determined by stresses on the body and the body’s needs.¹

If you tailor your diet to your profile, the correct healthy diet can support rapid progress towards results for the amateur and elite sports person alike.² Whatever sporting ambitions you pursue, balanced meals with sufficient carbohydrates, proteins etc. can help you achieve your personal goals.

Complex carbohydrates

Complex carbohydrates are a key component in the relationship between sports and nutrition. They contribute to the restoration of normal muscle function (contraction) after highly intense or long-lasting physical stress, which can lead to muscle fatigue and exhaustion of glycogen stores in the muscular system. In principle, these nutrients should supply the largest proportion of the body’s energy supply and should take up 50% to 60% of meals.

During a workout, carbohydrates supply the muscles and the central nervous system. If the supply is not sufficient, mental and physical impairments can occur.³ Carbohydrates provide a better energy flow than fats and can even be stored by the body for a certain period of time so that they can be used when exposed to stress.¹

Proteins

Do proteins guarantee muscle building? Proteins are used for nutrition in strength-based sports and contribute to the growth and maintenance of the muscles. In addition to muscle mass, high-quality proteins can also increase muscle strength and provide a reliable source of healthy, essential amino acids. However the muscles cannot be strengthened by the absorption of proteins alone – only the combination of diet and exercise can lead to success.

The necessary intake of proteins is usually determined by the intensity of the training. Grass roots athletes often have a lower demand for proteins than performance athletes, while the body of a well-trained athlete is often able to manage their protein supply more efficiently.³

Fats

In comparison to carbohydrates and proteins, fats are of secondary importance in nutrition for athletes. In order to promote one’s own health, attention should nevertheless be paid to the presence and quality of fats in food. In particular, essential fatty acids and fat-soluble vitamins can have a positive effect. Between meals, these nutrients provide a longer-lasting feeling of satiety¹ and help carbohydrates to enhance the body’s energy as well as immune function.⁴ To ensure a healthy diet for sports nutrition, the fat content should be balanced against the subsequent exercise.³

Minerals and vitamins

Minerals and vitamins complete a comprehensive sports diet and can elevate your body to the next level.¹ While micronutrients should always be integrated into the diet, athletes have an increased requirement. Micronutrient deficits can lead to a loss of performance which often affects athletes who eat insufficient calories or who do not tolerate certain foods. Athletes who eat a vegan diet should also take care to include a sufficient supply of nutrients.³

A correctly balanced diet often covers the necessary minerals and vitamins. Vitamin D can be an exception in individual cases. The demand for iron can also increase depending on output and should be compensated where necessary.⁵ For athletes, it’s also important to keep an eye on the supply of key minerals such as magnesium.²

Sport and nutrition – at what level do they come together?

In order to correctly combine the level of activity and the type of diet, we need to consider what the body needs most. If you do a lot of strength training, you build up muscles. In endurance sports, you burn a lot of fat within hours. Regardless of the activity, all athletes require sufficient energy, proteins and above all, a large fluid supply in order to provide the body with all that it needs during training.¹

As is so often the case when it comes to nutritional issues, it is also true in sports nutrition: There is no universal diet, as individual factors of the athlete such as age and gender, play a significant role.

Nutrition in strength sports and bodybuilding

If you want to practice strength sports or bodybuilding, alongside discipline, the correct sports nutrition can also be beneficial. The right diet can help you build up and define muscles during exercise. The focus is also on increasing the strength of your own body.

Proteins play a central role in this process. They provide energy and can promote muscle building in a range of different areas.⁶ Current findings report that the amount of protein, the type of protein and the time of intake are important for strength athletes:³

Protein quantity: The American College of Sports Medicine recommends that weight-lifting athletes ingest 1.2 to 1.7 g of protein per kg body weight daily – a protein requirement that is covered with a balanced mixed diet. 

Type of protein: athletes who integrate animal products into their diet can rely on animal proteins because they have a higher content of essential amino acids than plant proteins. In addition, liquid protein sources can be more effective to support sporting goals compared to solid protein-rich foods as the body can absorb amino acids from liquid sports drinks more quickly.

Time of administration: proteins are more effective when eaten after sport than during sport. You should not start your workout on a completely empty stomach but the feeling of a full belly might limit your performance during your sporting activity.

Nutrition in endurance sports

Running, cycling or swimming — endurance sports can cost our body a few hours full of energy. Many different types of endurance sports ensure rapid burning of fat and can contribute to a healthy lifestyle.⁷ The success of the sport can depend on whether the body is sufficiently fuelled with carbohydrates – and thus with energy.

Endurance athletes should therefore ensure that their diet contains a high proportion of carbohydrates. In addition to carbohydrate-rich foods such as wholegrain cereals, vegetables, fruit or beans, there are also carbohydrate-electrolyte solutions that help maintain endurance performance during long endurance training.

Nutrition for athletes

The diet for a performance athlete is often subject to a strict nutrition plan and varies according to the current training phase of the athlete. For example, a competitive athlete can adjust hydration, vitamins and minerals a few hours before a competition depending on requirements. Intake of sufficient water is especially important in competitive sports, in order to maintain the required level of energy and to provide the body with sufficient fluid despite the perspiration.³

These foods are essential for any sports nutrition plan

When choosing the right sports nutrition, you should always first consider what your body needs. Do you want to build up muscles and need proteins? Or do you burn energy on a regular basis while running and therefore carbohydrates would be a better option? An individual sports nutrition plan can help not only in achieving your goals, but also in planning weekly grocery shopping and finding recipes.

The nutrients you need as an athlete can be obtained from the following foods:

1. https://www.dge.de/ernaehrungspraxis/bevoelkerungsgruppen/sportler/ [↩] 
2. https://www.lebensmittelverband.de/de/aktuell/20180406-internationaler-tag-des-sports-mikronaehrstoffe-nahrungsergaenzung-sportler-innen [↩] 
3. https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2014/07_14/EU07_2014_M370_M379.pdf [↩] 
4. https://www.ocl-journal.org/articles/ocl/full_html/2020/01/ocl200009s/ocl200009s.html [↩]
5. https://www.dge.de/presse/pm/sporternaehrung-praxisnah-top-trainiert-und-ernaehrt/ [↩]
6. https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2020/07_20/EU07_2020_M406_M413_1.pdf [↩]
7. https://www.germanjournalsportsmedicine.com/fileadmin/content/archiv2005/heft09/Standarts1.pdf [↩]

Regular, prolonged exercise is one of the best ways that we can strengthen our bodies and boost our overall health – and the best part is that the benefits don’t stop working when we do!

Post-exercise is the time when your body is working its hardest. You’ve done the hard bit and you’re allowed to relax, but your body keeps working to continually strengthen and repair itself.

The importance of nutritional timing post-workout

What we eat, or don’t eat, immediately after exercise, can give us an added boost or an unfortunate set back. Exercise is great for our health but during exercise, we need to acquire energy to keep us going. In order to keep pushing through, our body looks to our muscles and taps into the glycogen that is stored within them. By doing this, it turns the glycogen into energy. This is a good thing, but when the glycogen stores run out our muscles will be left depleted of minerals and nutrients. It’s important to top these levels up again as soon as possible.

‘The magic window of recovery’ is a period that begins around 30 minutes after you finish exercising, during which you will get the most benefits from refueling your body.¹ Nutrient timing has been the subject of many research studies and reviews, and it’s thought that consuming the proper ratio of nutrients during this window not only helps recovery but enhances body composition and increases future exercise performance.²

Carbohydrates – when, what and how much?

Carbohydrates help the body to synthesize muscle glycogen (energy) that will have been depleted during your workout. Glycogen replenishment happens in two phases – the first happens rapidly around 30-60 minutes after exercising and then reduces by as much as 60% afterwards.³

Sweet potato, oatmeal, pasta, bananas and even chocolate milk are all great options to replace glycogen. In terms of how much you should consume, the American Council on Exercise (ACE) says that as a guideline, around 1.2 grams per kilogram of bodyweight, per hour is ideal.⁴

Protein – when, what and how much?

Protein helps to rebuild and repair muscle that will have been broken down during exercise. While the amount of muscle breakdown varies between people, even the fittest, most adept athlete will experience it and it’s only by consuming protein that your body receives the amino acids it needs to repair and build new muscle tissue.

Protein powders, eggs, meat or fish including salmon, chicken and tuna are all excellent options to top up your protein levels. You should be aiming to consume 0.3 – 0.5 grams of protein per kilogram of bodyweight, as soon as possible after exercising.⁵

The longer you wait to replenish your body’s nutrients after exercise, the slower your recovery will be – waiting as long as two hours can actually slow down your recovery by 50%! Consuming a proper meal consisting of the all-important macronutrients is essential to improve your recovery and help your performance during your next workout.  

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/ [↩]
2. https://www.medicalnewstoday.com/articles/190813.php [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/ [↩]
4. https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf [↩]
5. https://www.ncbi.nlm.nih.gov/pubmed/18834505 [↩]

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 [↩]

Don’t we all wish there was a magic button that made our day-to-day tasks go twice as fast, so that we had more time to do the things we actually want to do? Until we discover some magic technique or device, doing the laundry is always going to take time. Perhaps we can take comfort in the fact that our bodies do have little helpers that keep all our internal chores ticking along…

They’re called enzymes – pretty amazing proteins that act as catalysts, enabling and accelerating many chemical processes. Take the laundry we mentioned: Enzymes allow washing powder to clean clothes at low temperatures by breaking up the proteins in tough food stains.

Despite their importance, enzymes seldom share the same spotlight as other nutrients such as vitamins or minerals. While everyone has heard of Vitamin C and Magnesium, hardly anyone knows what trypsin does.

The Discovery and Function of Enzymes

The modern understanding of enzymes came through ground breaking chemistry research. Eduard Buchner, ¹ a German scientist discovered that yeast ferments even if all living yeast cells had been removed. He concluded that enzymes were the active ingredient in fermentation. Since then, enzyme research has been essential in understanding the human body.

Enzymes act as catalysts, transforming energy that is not yet available to an organism into a useful form. Some do this with the help of other substances, called coenzymes, which specifically bind to ‘their’ enzyme and act as an enabler. And just as coenzymes only work with a specific enzyme, each enzyme is responsible for one precise task. While enzymes are involved in many metabolic processes, we’ll focus on the role of digestive enzymes in this article.

Digestive enzymes² are produced in various organs: in the salivary glands (amylase, lipase), in the stomach (pepsin), or in the pancreas (trypsin). For example, pepsin and trypsin break down proteins, amylase works on carbohydrates, and lipase targets fats. By breaking down these macronutrients, they allow micronutrients such as vitamins and minerals to diffuse through the intestinal walls into our blood. Without enzymes, these micronutrients would simply pass through our system, without being absorbed. Enzymes are therefore essential for our nutritional balance.

Essential Enzymes

Today, less nutritious, often processed, food, stress, a sedentary lifestyle, and also chronic worrying have been linked to a potential increase of inflammatory stress in our bodies. Enzymes can help to lessen this inflammatory stress and, for example, have been credited to reduce Osteoarthritis-related pain. ³ Furthermore, enzymes are powerful antioxidants, reducing the level of tissue damage caused by free radicals.

A growing body of research suggests that as we age, enzymes can begin to malfunction, especially if we suffer from a chronic disease. ⁴ A well-balanced diet that includes all necessary vitamins and nutrients helps enzymes to work efficiently.

While digestive-related symptoms such as gas or bloating are sometimes related to an enzyme deficiency, the research on this correlation is as of yet inconclusive. Such symptoms can be associated with a pancreatic insufficiency, but they may also be caused by food intolerances or an unbalanced diet. It may be worth considering to change one’s diet, and if that doesn’t seem to bring any relief you can increase your enzymes with a few simple steps.

Increasing your Enzymes

If you want to get more of these hidden heroes into your system, there are a variety of enzyme-rich foods to choose from. It’s best to select raw or fermented foods – enzymes are very heat sensitive and destroyed in cooked foods.

Fruits are always good. Papaya and pineapple contain the enzymes papain and bromelain respectively, which can act as anti-inflammatory agents in the body. Fermented foods feature lots of active enzymes: pickles, traditional Asian Kimchi salad, drinks such as Kombucha and Kefir, as well as yoghurts are great sources. Try combining fermented beverages with fruits in a smoothie – it’s a refreshing drink that provides you with many vitamins on top of valuable enzymes.

It’s important to balance this with a healthy vitamin intake — many coenzymes are actually derived from vitamins. A diet based on organic whole-foods, including all essential macro- and micronutrients and as little processed components as possible, will help boost your enzyme levels and eventually your overall wellbeing.

1. https://www.nobelprize.org/prizes/chemistry/1907/buchner/facts/ [↩]
2. https://en.wikipedia.org/wiki/Digestive_enzyme [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4089899/ [↩]
4. https://www.sciencedirect.com/science/article/pii/S2210833515000672 [↩]

Many of the terms we come across in articles or advice on healthy eating or developing a balanced diet seem deliberately designed to baffle and bamboozle us. “Glycemic Index” ¹ is a case in point.

You’ll often hear it mentioned in the context of blood sugar, but it is not immediately obvious what it relates to, or more importantly, how we can effectively use the information to help us on a day-to-day basis.

“Glycemic” is a word derived from two Greek words for “sweet” and “blood”: the Glycemic Index – or GI as most people refer to it as – is a system of rating and ranking different foods to indicate how quickly the carbohydrates they contain are broken down into blood sugar.

The carbohydrates in foods which have low GI ratings² will be absorbed more slowly into our blood sugar. Those with high GI ratings, not surprisingly, are absorbed much more quickly.

Why is this rating system useful? Well, the primary purpose of eating food is to provide our bodies with energy. The longer-lasting that supply of energy, the less likely we are to get cravings between meals, to graze or binge. So, foods with lower GIs trickle glucose or sugar into our system, while those with higher GIs tend to give a quick hit of sugar which can lead to a series of peaks and troughs, dips and swings.

You’ve probably met someone who says that their blood sugar level is dropping and they need some sugar intake. That’s an indication that they are probably having rather too many high GI foods. Ideally, we should be aiming to balance the mix of high and low GI foods to flatten out those peaks and troughs. Anyone who suffers with diabetes will be all too familiar with the importance of balancing out blood sugar levels. ³

In general, high GI foods include – perhaps obviously – sugar and sugary soft drinks, as well as rice, white bread and potatoes. The lower end of the scale includes wholegrain foods (wholegrain not wholemeal), pulses like lentils, porridge and muesli. GI levels are also affected by methods of cooking: baking potatoes with their skins on leads to a lower GI rating than boiled potatoes.

It is tempting to assume that foods with high GI ratings are unhealthy and vice versa. That is not necessarily the case. Good examples are that chocolate cake has a lower GI index than watermelon, and chips cooked in fat are lower than potatoes not cooked in fat. So, the fact that those chips have a lower GI index does not mean you should start basing your diet around them!

Also, the rating is based on comparing the impact on the blood sugar levels of 50 g of carbohydrate in whichever food is being tested, compared to 50 g of glucose. It is highly unlikely you will ever be eating precisely 50 g of carbohydrate in one serving of a particular food, so these GI ratings can only ever be a guideline.

To help you understand how the foods you are eating might impact your blood glucose level, here is an abbreviated chart of the Glycemic Index for more than 60 common foods.

GI is just one factor to take into account when you are thinking about your overall diet; eating nothing but low GI foods would tend to lead to an increase in weight gain. Gradually try changing to a few lower GI foods (rye or granary bread, or whole wheat pasta or noodles) and see if you notice an overall improvement in your energy levels – and a little less snacking…

1. http://www.whfoods.com/genpage.php?tname=faq&dbid=32 [↩]
2. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods [↩]
3. https://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs#1 [↩]

You could try chocolate – a tried and tested go-to for most of us. And we know, scientifically, it can help.  Chocolate contains a small amount of tryptophan, an amino acid used by our brains to make serotonin (the neurotransmitter linked to feelings of happiness).¹ But we also know it’s likely to have an effect on our weight and this may not make us feel quite so good.

Luckily there are many other ways we can look to stimulate our brains and improve our moods without any potential negative effects.

Ways to boost your mood

This is going to sound incredibly obvious but, seriously, do something you enjoy! This could be anything from watching the sunrise or the sunset, cooking, exercising, walking in the countryside or the city, to spending time with your family and friends. If you can’t do it immediately, make a date and keep to it. Have something to look forward to.

Can exercise boost your mood?

The simple answer is yes. Exercise is probably the best and most immediate way for us to get out of that slump. An early morning walk or jog is a great way to lift our spirits. It’s a natural antidepressant as, not only will it increase your endorphins (our feel-good hormones), it will help our vitamin D intake through the sunlight and, as with chocolate, increase our serotonin levels.

Should the weather not be so accommodating, working out indoors or at a gym will be equally as mood boosting. We have lots of information on how and why exercise is beneficial in Lifeplus formula so please do take a look around.

And don’t forget mindfulness is a great way to focus on the present and take time out to reflect. A quick 15-minute session will help – you can even weave it in during a regular daily activity such as brushing your teeth, eating your breakfast, or ironing your clothes. Meditation is another good way to boost your mood. Not only is it a calming way to reduce stress and anxiety, it may also help your memory and your ability to process information.²

Things to boost your mood

Another way is to stimulate your mind. Do something to boost your mental energy. There are many studies which scientifically evidence the impact lifestyle habits can have on our brains and the importance of keeping our minds stimulated – if looking to reduce age-related cognitive decline.  Despite headlines we may have read, there is controversy around the longer-term impact on our likelihood to develop dementia-causing diseases such as Alzheimer’s disease. However, the good news is that doctors think it may help build up a “cognitive reserve” which could mean we retain our abilities for longer even if we do get such a disease.³ But what about the here and now? What can we do to stimulate our minds today? Here are some ideas:

Jigsaw puzzles: according to Dr Patrick Fissler et al, “jigsaw puzzling taps multiple cognitive abilities and is a potential protective factor for cognitive aging.”⁴

Card games: researchers from the Wisconsin Alzheimer’s Disease Research Center, University of Wisconsin School of Medicine and Public Health, in Madison found card games can lead to greater brain activity and could improve memory and thinking skills.⁵

Use your senses: In the report, “A multisensory perspective of working memory,” researchers found using all our senses can actually help strengthen our brains.⁶ So, try focusing on your senses more when you’re out and about, or even cooking your evening meal. It can help stimulate your mind.

Another example is the Chinese martial art of Tai Chi, renowned for its health benefits and now linked positively with our brain functions; dancing and learning a new skill (which could be Tai Chi!).⁷ 

Foods to boost your moods

Curcumin, found in turmeric, has already been shown to have anti-inflammatory and antioxidant properties. It can now be linked to improved memory and our moods according to Dr. Gary Small, Director of Geriatric Psychiatry at the Semel Institute of Neuroscience and Human Behavior at UCLA. Small et al’s research found that those taking curcumin “experienced significant improvements in their memory and attention abilities,” while the subjects who received placebo did not. Small found that those taking curcumin also had “mild improvements” in their mood.⁸ So, it seems, perhaps, a curry might be a good a replacement for chocolate?

So, there you have it. There are many ways to kick that slump. All you have to do is be bothered to do one – and as we know sometimes that’s the hardest thing of all!

1. https://www.sciencefocus.com/the-human-body/why-does-chocolate-make-us-happy/ [↩]
2. https://www.nccih.nih.gov/health/meditation-in-depth [↩]
3. https://www.nhs.uk/news/neurology/can-doing-daily-crossword-or-sudoku-puzzle-keep-your-brain-young/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6174231/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417099/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404829/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3621760/ [↩]
8. https://newsroom.ucla.edu/releases/curcumin-improves-memory-and-mood-new-ucla-study-says [↩]

What is guarana and how does it work?

Guarana, also known by its scientific name of Paullinia cupana, is popular as a natural energy booster and can be added to drinks as an alternative to drinking tea or coffee. Guarana extract naturally contains caffeine, but studies have shown that it can also have a positive effect on health.¹ Centuries before these studies were conducted though, the Amazonian people were already using guarana as a stimulant.

A relative of the maple plant, guarana has a more vine-like structure, with bright red seeds displaying a central black and white large dot, making them look a little like an eye. Imagine combining a redcurrant with a black-eyed pea, that’s what guarana looks like.

Guarana was traditionally prepared by roasting the seeds and grinding them into a powdery paste to be used by Brazilian tribes who relied upon its healing and energy-boosting properties.  

Guarana and caffeine

Guarana contains even more caffeine than coffee, and guarana seeds contain at least four times more caffeine than coffee beans.² The natural stimulating effect comes from a substance called guaranine, which has a similar chemical structure as caffeine and gives guarana its energizing effect.

Available forms of guarana

In Brazil guarana is still commonly used today in food and beverages, with over 70% of the guarana produced going to the beverage industry and the remaining 30 percent turned into guarana powder.³ Its natural energy effects have become better known worldwide too, with the United States and Europe also being big consumers. Guarana is most commonly found in syrup or powder form and has a fruity taste with woody, or earthy, undertones.⁴

Guarana as natural energy booster instead of coffee

The natural caffeine that is derived from herbal guarana extract complements its other chemical components to slow down the absorption of the caffeine, leveling the energy boost and helping you to benefit from it for longer. While coffee and caffeinated soft drinks provide a quick hit of energy, this tends to plummet as soon as the caffeine has been metabolized. Guarana has a more extended effect though, and the energy-increasing impact of a guarana drink is much stronger than that of caffeine on its own.

Guarana health benefits

Guarana is said to have a number of health benefits and there are several studies which suggest that this is because of the antioxidants contained within the guarana seed extract, which also help to give it its energizing effects.²

The antioxidant properties of guarana are certainly impressive; guarana seed extract contains compounds boasting valuable antioxidants like caffeine, theobromine, tannins, saponins and catechins,⁵ which studies have suggested may have anti-inflammatory and antioxidant properties. Antioxidants are beneficial to health as studies have shown that they can neutralize the free radicals associated with skin aging or heart disease.⁶

Guarana can reduce fatigue and improve concentration

Guarana is associated with improved mood, greater memory and better mental alertness, and studies have been conducted which indicate that guarana can be beneficial for cognitive health⁷ by improving the ability to learn and remember. This is much like ginseng, which is also said to be good for the brain; both guarana and ginseng improved memory and test performances in a cognitive study.⁸

Does Guarana have side effects?

Guarana is generally safe to take, but it can have a few mild side effects similar to those you would experience from drinking too much coffee, particularly when it is consumed in high doses.⁹ These side effects can include an increase in heart rate, or heart palpitations, sleeplessness, anxiety and restlessness, headaches and shakiness.

Guarana as an alternative source of caffeine

If you would like to try an alternative beverage to coffee or tea, you can drink guarana and see for yourself why the Amazonians have been using it for generations. Health benefits have not yet been fully researched, but guarana has an obvious invigorating effect due to the caffeine it contains. On the basis of the available studies, people should decide themselves whether they would like to give this natural Brazilian stimulant a try.

1. https://pubmed.ncbi.nlm.nih.gov/23981847/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4399916/ [↩] [↩]
3. https://pubmed.ncbi.nlm.nih.gov/18955289/ [↩]
4. https://www.sciencedirect.com/science/article/abs/pii/S0378874113005771 [↩]
5. https://www.sciencedirect.com/science/article/pii/S0278691512008484 [↩]
6. https://pubmed.ncbi.nlm.nih.gov/19149749/ [↩]
7. https://pubmed.ncbi.nlm.nih.gov/16533867/ [↩]
8. https://www.sciencedirect.com/science/article/pii/S0091305704002710 [↩]
9. https://pubmed.ncbi.nlm.nih.gov/22675703/ [↩]