Wellness Blog
How sleep affects your fitness and what you can do to improve it
Sleep is the best meditation. Sleep is an essential part of our mental and physical health. It keeps both body and mind functioning well, aids in processes such as the repair and strengthening of muscles, stress recovery, and boosting immunity. The lament over lost sleep time and a good night's rest, is an everyday issue for many. With sufficient quality sleep every night, you can give your best at work, at school, and during your workout routines. Sleep deprivation is rampant today with the many distractions and stresses we encounter daily. Here are tips on how to improve sleep quality and keep sleep disorder at bay.Getting enough sleepIt's recommended that adults ages 26 and above get around seven to nine hours of sleep, nightly (1). However, research reveals that as much as four in 10 Australian adults don't meet this sleep quota (2). Another survey found that 12% of its respondents reported sleeping for just five and a half hours, and that 76% of them have sleep-related issues (4). An estimated $14.4 billion is spent each year in Australia to address sleep-related problems (5).There are many things that factor into why Australians don't get enough sleep, one of which is seasonal changes. One study highlights the relationship between seasons and sleep with the observations that during the year's sunnier months in the spring summer, people experience earlier wake times, longer daytimes, and higher temperature, all of which can contribute to disrupted or insufficient sleep (3). This is in contrast to colder months in the fall and winter when the sun sets earlier, giving our bodies the illusion of earlier nighttimes. This induces sleepiness earlier in the day, making you want to sleep for longer.Collectively, sleep issues such as these can affect your level of fitness all throughout the year. Sleep and exercise go hand in hand. While too little or too much sleep can make you sluggish and groggy, a lack of sleep can compromise your body's recovery and stress out your immune system, affecting your mental health. You also may not be able to sustain your workouts the same way you would if you were well-rested the night before.If you've ever experienced seasonal change-related sleep issues that have affected your fitness or wish to prevent this, a healthy diet containing all the essential nutrients can be helpful. If you feel you are not getting sufficient nutrients through diet alone, a vitamins subscription can be an option worth exploring. Personalised vitamins can help support sleep, thus helping you maintain a level of physical activity regardless of environmental changes.The link between sleep and fitnessFitness or the lack of it can affect sleep. It can be understood in more than one way. For some, fitness is the body's overall well-being while for others, it's being able to achieve and maintain their weight and size or simply staying physically active. Regardless of the differences in these definitions of fitness, quality sleep plays a role in each of them.Here are some of the ways sleep is essential to fitness:Fends off inflammationSufficient sleep strengthens your immune system as cytokines that fight off inflammation in the body are stimulated during sleep (6). When we engage in vigorous exercise, our muscles endure small tears and our joints are placed under stress. While inflammation from these occurrences is normal and expected, your body still needs to heal from it in order to grow stronger and build endurance for your next round of exercise.Keeps hunger pangs at bayOne way sleep can maintain your weight is by regulating your appetite (7). Good quality sleep prevents issues related to your metabolism by lessening the instances of you wanting to grab something unhealthily sugary or salty, or wanting to get out of bed for a midnight snack (8).Aids memorySleep refreshes your mind and helps you retain more information through memory consolidation (9). When we don't get enough sleep, we might find it harder to learn from the day's events and use that information to make better decisions. Building memories and being able to learn from them is critical in maintaining and advancing our exercise routines to become more physically fit. Without sleep helping out these functions, we would never remember how to best perform actions during an exercise regimen.Ashwagandha as part of a vitamin subscription for sleep and fitnessImprove your sleep with Ashwagandha is a medicinal plant that grows in India and other regions of Asia and Africa. For centuries, it's been used for its rejuvenating properties, including its potential to increase sleep quality and reduce the time to fall asleep. It can be taken as herbal tea, but as part of a personalised vitamins pack, it comes in more convenient forms ideal for you to take daily (12).Below are some of the ways that ashwagandha as part of a vitamins subscription can help you.Promotes and maintains refreshing sleepA study assessing the use of ashwagandha in promoting and maintaining refreshing sleep demonstrated that subjects who took the herb experienced an increase in longer sleep hours and falling asleep faster (3). Post-sleep, the same subjects were observed to have higher levels of mental alertness that helped them perform the day's tasks more efficiently (13). For physically active individuals, this can mean being more alert during exercise. More so, after taking ashwagandha throughout the duration of this study, results showed that subjects' sleep quality consistently increased (14) - suggesting that the herb could have long-term benefits for sleep.Reduces sleeplessnessTriethylene glycol is the active component of ashwagandha, and what can make your vitamin subscription effective in reducing sleeplessness. It reacts to neurotransmitter gamma-aminobutyric acid (GABA) receptors which affect your sleep-wake reaction of the body and encourages the body to fall asleep (16).This has a significant influence on lessening the instances of you possibly twisting and turning in bed for hours when you're unable to fall asleep. This common form of sleeplessness can be reduced to help you feel more energised for exercise and other activities the next day with the help of ashwagandha.Relieves disturbed sleepSleeping disorders are one of the reasons why people are unable to find the sleep continuity their body needs to stay physically fit. In one research study that examined individuals with sleep disorders, it was found that ashwagandha intake improved the duration and onset of nighttime sleep (17). You can achieve the quality sleep you're missing out on by building the vitamins subscription that's right for you. Including ashwagandha as part of your personalised vitamins can help to address your sleep concerns and improve your level of fitness.Vitable Australia offers customised vitamin packs to support your body's needs, including achieving and maintaining quality sleep with ashwagandha. Through personalised vitamin packs, you get to choose only the vitamins that your body needs. Our vitamin subscription in Australia also offers vitamin delivery which makes it a completely hassle-free experience.References: “Sleep Needs Across The Lifespan”. Sleep Health Foundation. Published Feb. 2015 on https://www.sleephealthfoundation.org.au/files/pdfs/Sleep-Needs-Across-Lifespan.pdf. Accessed Sep. 12, 2021 “Asleep on the Job: Costs of Inadequate sleep in Australia”. Sleep Health Foundation. Published Aug. 2017 on https://www.sleephealthfoundation.org.au/files/Asleep_on_the_job/Asleep_on_the_Job_SHF_report-WEB_small.pdf. Accessed Sep. 12, 2021 Mattingly, S., Grover, T., Martinez, G., Aledavood, T., Robles-Granda, P., Nies, K., Striegel, A., and Mark, G. “The effects of seasons and weather on sleep patterns measured through longitudinal multimodal sensing”. NPJ digital medicine. Published Apr. 28, 2021 on https://www.nature.com/articles/s41746-021-00435-2. Accessed Sep.12, 2021 Adams, R., Appleton, S., Taylor, A., McEvoy, D., and Antic, N., “Report to the Sleep Foundation: 2016 Sleep Health Survey of Australian Adults”. The Adelaide Institute for Sleep Health. Published Jan. 24, 2017 on https://www.sleephealthfoundation.org.au/pdfs/surveys/SleepHealthFoundation-Survey.pdf. Accessed Sep. 12, 2021 “Poor sleep costs $14.4 billion each year: New Report”. Sleep Health Foundation. Published Apr. 27, 2021 on https://www.sleephealthfoundation.org.au/news/media-releases/poor-sleep-costs-14-4-billion-each-year-new-report.html. Accessed Sep. 12, 2021 Lange, T., Dimitrov, S., and Born, J. “Effects of sleep and circadian rhythm on the human immune system”. Annals of the New York Academy of Science. Published Apr. 13, 2010 on https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/j.1749-6632.2009.05300.x. Accessed Sep. 12, 2021 Spiegel, K., Tasali, E., Penev, P., and Van Cauter, E. “Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite”. Annals of Internal Medicine. Published Dec. 7, 2007 on https://pubmed.ncbi.nlm.nih.gov/15583226/. Accessed Sep. 12, 2021 Depner, CM., Stothard, ER., and Wright, KP. Jr. “Metabolic consequences of sleep and circadian disorders”.Current Diabetes Reports. Published Jul. 2014 on https://link.springer.com/article/10.1007%2Fs11892-014-0507-z. Accessed Sep. 12, 2021 Rasch, B, and Born, J. “About sleep's role in memory”. Physiological Reviews. Published Apr. 1, 2013 on https://journals.physiology.org/doi/full/10.1152/physrev.00032.2012. Accessed Sep. 12, 2021 Reid, K. J., Baron, K. G., Lu, B., Naylor, E., Wolfe, L., and Zee, P. C. “Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia”. Sleep Medicine. Published Oct. 1, 2011 on https://doi.org/10.1016/j.sleep.2010.04.014. Accessed Sep. 12, 2021 Brand, S., Kalak, N., Gerber, M., Kirov, R., Pühse, U., and Holsboer-Trachsler, E. “High self-perceived exercise exertion before bedtime is associated with greater objectively assessed sleep efficiency”. Sleep medicine. Published Sep. 2014 on https://www.sciencedirect.com/science/article/abs/pii/S1389945714002482. Accessed Sep. 12, 2021 “Ashwagandha Withania Somnifera Uses, Dose, Side Effects, Research”. Easy Ayurveda. Published on https://www.easyayurveda.com/2014/06/22/ashwagandha-withania-somnifera-benefits-dose-side-effects/. Accessed Sep. 12, 2021 Langade, D., Kanchi, S., Salve, J., Debnath, K., and Ambegaokar, D. (2019). “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study”. Cureus. Published Sep. 28, 2019 on https://www.cureus.com/articles/22928-efficacy-and-safety-of-ashwagandha-withania-somnifera-root-extract-in-insomnia-and-anxiety-a-double-blind-randomized-placebo-controlled-study. Accessed Sep. 12, 2021 Deshpande, A., Irani, N., Balkrishnan, R., and Benny, I. R. “A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults.” Sleep medicine. Published Aug. 2020 on https://www.sciencedirect.com/science/article/abs/pii/S1389945720301246. Accessed Sep. 12, 2021 Kaushik, M. K., Kaul, S. C., Wadhwa, R., Yanagisawa, M., and Urade, Y. “Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction.” PloS One. Published Feb 2017 on https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0172508. Accessed Sep. 12, 2021 Candelario, M., Cuellar, E., Reyes-Ruiz, J. M., Darabedian, N., Feimeng, Z., Miledi, R., Russo-Neustadt, A., and Limon, A. “Direct evidence for GABAergic activity of Withania somnifera on mammalian ionotropic GABAA and GABAρ receptors”. Journal of Ethnopharmacology. Published Aug. 2, 2015 on https://www.sciencedirect.com/science/article/abs/pii/S0378874115003980. Accessed Sep. 12, 2021 Langade, D., Thakare, V., Kanchi, S., & Kelgane, S. “Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study”. Journal of ethnopharmacology. Published Jan. 10, 2021 on https://www.sciencedirect.com/science/article/abs/pii/S0378874120331585. Accessd Sep. 12, 2021
Learn more5 tips to avoid injury during exercise
Working out is an important element of a healthy lifestyle. It's possible to build simple home gyms or find creative ways to stay active without any expensive equipment. Anything that keeps our bodies moving, speeding up our breathing and heart rates is considered a form of exercise or workout (1).Constant physical activity is an important part of keeping healthy. It only makes sense, then, that staying safe while working out is one of our top priorities when exercising. If you are looking to find some tips on exercise injury prevention, this may just be for you.The basics of working outGetting to know the basics of exercise can help you design the right workout plan for you. Here are certain types of exercises you can look into, and which workouts can help you achieve these: Aerobic exercises include walking, cycling, or running, and sports such as tennis and jumping rope (2). Resistance exercises involve the use of free weights and weight machines, or merely just exercising with your own body weight (3). Stretching exercises can be static or dynamic, engaging your body's full length and are necessary before and after workouts (4). Your workout routine should be a combination of these three, to target different areas of your body. Making sure your workout techniques are safe can help ensure your exercises engage your body in an effective way (5). Read on to learn tips on how to prevent injury during exercise.Staying safe while working outThe many health benefits of exercise far outweigh the risk of injury. This is why it's important to avoid injury and exercise safely, starting with the following tips:Wear protective equipmentUse and wear the right workout gear, especially if your chosen workout requires protective equipment like mouthguards, shin pads and helmets (6). It's important to keep in mind that the equipment you use may also cause injury if not used correctly, or with proper form. For instance, if you are using handheld sporting equipment, such as a tennis racquet, it is important to hold the racquet the right way to reduce the possibility of injuring your tendons.Warm upWarm up before exercise to prepare your muscles for the activity and cool down after to help bring your heart rate and body temperature back to normal (7). To warm up, try exercising slowly within the first few minutes, before increasing the intensity of your exercise. Similarly, you can cool down by slowing down your routine for the final five to ten minutes.Know when to stopPay attention to your form and listen to your body (6). Being aware of how your body moves and feels, can help prevent injury (7).While you can expect sore muscles out of any workout, it is also important to stop exercising if you feel pain while working out. Feeling constantly tired long after exercise sessions may also suggest that you are working your body too hard.HydrateHydrate with a lot of water and fuel the body with a well-balanced diet to make sure it has the energy it needs to stay moving (6).SupplementationIf you are looking to boost your protection against exercise injuries, you may want to consider supporting your diet with vitamin and mineral supplements tailored to your needs.Vitamins and minerals for workout safetyHere are some vitamins and minerals you can consider when it comes to exercise injury prevention:Vitamin CVitamin C is an antioxidant that is involved in many metabolic functions of the body (8). Vitamin C supplements can help in the synthesis of collagen which promotes healing in injuries and deficiency, and is associated with poor joint health (9).Fish oilFish oil is mainly derived from food such as salmon and mackerel, where the body obtains omega-3 fatty acids (10). Fish oil supplements are known to have analgesic effects that can help deal with joint pain (11).CranberryCranberries have anti-inflammatory and antioxidant effects that can help support and promote joint and cartilage health (12). CurcuminCurcumin is found in turmeric, has anti-inflammatory properties that can help maintain joint health and alleviate joint pain (13, 14).These vitamins and minerals are just some of the supplements you can explore when it comes to preventing exercise injury. If you are in the middle of upgrading your workout routine, you might want to check out Vitable Australia for a vitamin subscription box tailored to you and your needs. Vitable offers daily vitamin packs that are delivered straight to your doorstep–curated right at your fingertips!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Australian Government Department of Health Content Team. “About physical activity and exercise”. Australian Government Department of Health: Health.Gov.Au. Published May 6, 2021 on https://www.health.gov.au/health-topics/physical-activity-and-exercise/about-physical-activity-and-exercise. Accessed December 19, 2021. Cleveland Clinic Content Team. “Aerobic Exercise”. Cleveland Clinic: My.ClevelandClinic.Org. Published July 16, 2019 on https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise. Accessed December 19, 2021. Better Health Channel Content Team. “Resistance Training - Health Benefits”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published August 26, 2018 on https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits /. Accessed December 19, 2021. Karungi, Z. “Stretch your way to fitness”. Fitness Australia: Fitness.Org.Au. Published August 21, 2018 on https://fitness.org.au/articles/most-recent/stretch-your-way-to-fitness/50/1552/184. Accessed December 19, 2021. Mayo Health Clinic Content Team. “Fitness Training: Elements of a well-rounded routine”. Mayo Health Clinic: MayoClinic.Org. Published September 22, 2020 on https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792. Accessed December 19, 2021. Better Health Channel Content Team. “Exercise safety”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-safety. Accessed December 19, 2021. Medline Plus Content Team. “How to avoid exercise injuries”. National Library of Medicine Medline Plus: Medlineplus.Gov. Published August 13, 2020 on https://medlineplus.gov/ency/patientinstructions/000859.htm. Accessed December 19, 2021. Nutrient Reference Values for Australia and New Zealand Content Team. “Vitamin C”. Nutrient Reference Values for Australia and New Zealand: Nrv.Gov.Au. Published January 3, 2017 on https://www.nrv.gov.au/nutrients/vitamin-c. December 19, 2021. Linus Pauling Institute Content Team. “Vitamin C”. Linus Pauling Institute Orgeon State University: Lpi.Oregonstate.Edu. Published August 13, 2020 on https://lpi.oregonstate.edu/mic/vitamins/vitamin-C. Accessed December 19, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Clinic: Mayoclinic.Org. Published December 8, 2020 on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed December 19, 2021 Goldberg, R. J., & Katz, J. “A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published March 1, 2007 on https://pubmed.ncbi.nlm.nih.gov/17335973/. Accessed December 19, 2021. Thimóteo, N. S. B., Iryioda, T. M. V., Alfieri, D. F., Rego, B. E. F., Scavuzzi, B. M., Fatel, E., Lozovoy, M. A. B., Simão, A. N. C., & Dichi, I. “Cranberry juice decreases disease activity in women with rheumatoid arthritis”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published October 10, 2018 on https://pubmed.ncbi.nlm.nih.gov/30553231/. Accessed December 19, 2021. Hewlings, S., & Kalman, D. “Curcumin: A Review of Its Effects on Human Health”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published October 22, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/. Accessed December 19, 2021 Daily, J. W., Yang, M., & Park, S. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 1, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/. Accessed December 19, 2021.
Learn moreNatural Pre-Workout Tips for a Productive Workout
Headed to the gym and thinking of optimising your natural pre-workout routine? Wondering what supplements you should be taking for working out? Here's everything you need to know.
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Pre-workout tips to boost energy
A big part of prepping for a workout is ensuring that our bodies have enough energy for it. The goal is to have workouts energise us for the rest of the day, rather than tire us out, making us unable to accomplish anything else post-exercise.Here are some pre-workout tips that you can put into practice to prepare your body for the best results from your session.Pre-workout tips for energyFuel up!Giving our body the nutritional fuel it needs before performing an exercise routine can help create optimum energy levels. Even if our goal is to lose weight, energy booster foods that are dense in nutrients and vitamins may be required for us to perform at the highest level (1). Look for an equal balance of carbohydrates, proteins, and fats in your diet. These nutrients can contribute to maintaining and improving your energy levels. Your body expends a lot of energy when it works out. It can be beneficial to plan what you eat after a grueling workout session. This can help to replenish your body with adequate nutrition so that you don't waste the gains that you've made (1).HydrateWater is just as important as food when it comes to fueling your workouts. Dehydration can lead to fatigue and loss of energy (2). This is especially true since you sweat more during workouts due to the increase in physical activity. Be sure to properly hydrate before, during, and after workouts.Get sufficient sleepWe use up a lot of energy when we're awake. Sleeping restores the energy that we use up during the day (3). Getting good quality sleep can help ensure that we go into our workouts at our best.When it comes to quality sleep, consistency is key (4). Having a set time for sleeping makes it easy for our bodies to fall asleep. This helps the body repeat the process to ensure we get quality sleep throughout.SupplementationEating, drinking enough water, and sleeping well are all important for our bodies to maintain the optimal energy levels for a good workout. However, they might not be enough to prepare us for more vigorous physical activity. This is especially true if what we eat and drink does not provide us with the essential nutrients our bodies need to sustain a heavy workout, then go on to accomplish all other responsibilities for the rest of the day.Energy supplementsThese are some energy boosting supplements that you can consider as part of your pre-workout routine:IronIron helps maintain energy levels by transporting oxygen to different parts of the body. Without enough iron in your system before a workout, you could become tired or fatigued during exercise. In some severe cases, an iron deficiency can even lead to anemia (1). The body has several iron-containing enzymes responsible for energy production and maintaining energy levels as well (6). These enzymes need to be powered with enough iron to function. Consider taking an iron supplement if you find yourself feeling more fatigued when you're engaged in a workout. Vitable's chelated Iron energy supplements closely resemble the iron found in the food that we eat. They are highly active and come in an easily digestible form. *Iron should only be taken if prescribed by your doctor.MagnesiumMagnesium is an important mineral that plays an integral role in many bodily processes, including maintaining energy levels by supporting energy production (9). Vitable's Magnesium supplements come in the form of magnesium citrate, one of the most easily absorbed forms of magnesium. It's also vegan and free of any gluten, lactose, and genetically modified organisms (GMOs).B-ComplexWhile B vitamins do not provide energy themselves, they are necessary for the body to be able to process the energy-rich nutrients from the food we eat (16).Vitable's Vitamin B-complexes are carefully produced to ensure they are easy for the body to absorb.BCAAThe branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, meaning they can't be produced by your body and must be obtained from food or supplements. BCAA supplements can boost an athlete's performance and have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.Acetyl L-carnitineAcetyl L-Carnitine supports energy levels by shuffling fatty acids into the mitochondria, the powerhouse of cells (11). Vitable's Acetyl L-carnitine supplement is high in quality and is similarly vegan and gluten-free, and does not use GMOs.Vitamin CVitamin C plays an important role in energy production by giving our cells' mitochondria what they need to power our bodies (12). Vitable's Vitamin C+ is a great energy booster, as it is paired with rosehip extract, which is also a good source of the vitamin.Vitamin B12Vitamin B12 supports energy levels and energy production due its role in the citric acid cycle (9). This cycle helps in converting stored calories from the food that we eat into usable energy. In addition, vitamin B12 is also essential in cellular energy production as well as the metabolism of energy (14). Vitable's Vitamin B-12 comes in an easily digestible and active form, helping this energy conversion process run smoothly. With proper sleep, nutrition, and exercise, the battle to produce and maintain energy in our bodies is only half-won. If you want to ensure that you perform your best each day, consider taking Vitable's vitamins subscription for that added boost. We offer vitamin delivery service in Australia which is delivered right to your doorstep. With daily vitamin packs and custom supplements, you can take your energy levels up a notch.Find out more about other areas that the above supplements can help you with:Iron | Ashwagandha | Magnesium | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Nutrition Rules That Will Fuel Your Workout (2021), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/nutrition-rules-that-will-fuel-your-workout/art-20390073 Water: How Much Should You Drink Everday? (2020), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 Sleep Satisfaction and Energy Levels (2021), Accessed on September 13, 2021 from https://www.sleepfoundation.org/sleep-hygiene/sleep-satisfaction-and-energy-levels Sleep Tips: 6 Steps to Better Sleep (2020), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379 Iron (n.d.), Accessed on September 2, 2021 from https://www.hsph.harvard.edu/nutritionsource/iron/ Iron (n.d.), Accessed on September 2, 2021 from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron A Guide to Ashwagandha Beneftis, the Adaptogen Relax Factor (2020) Accessed on September 2, 2021 from https://get.vitable.com.au/a-guide-to-ashwagandha-benefits/ Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study (2019), Accessed on September 2, 2021 from https://www.cureus.com/articles/22928-efficacy-and-safety-of-ashwagandha-withania-somnifera-root-extract-in-insomnia-and-anxiety-a-double-blind-randomized-placebo-controlled-study Magnesium (n.d.), Accessed on September 2, 2021 from https://www.nrv.gov.au/nutrients/magnesium B Vitamins and the Brain: Mechanisms, Dose, and Efficacy -- A Review (2016), Accessed on September 2, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ 10 - Nutritional Supplements and Metabolic Syndrome (2008), Accessed on September 2, 2021 from https://www.sciencedirect.com/science/article/pii/B9780123742407500127?via%3Dihub Vitamin C and Immune Function (2017), Accessed on September 2, 2021 from https://www.mdpi.com/2072-6643/9/11/1211 Vitamin B12 in Health and Disease (2010), Accessed on September 2, 2021 from https://www.mdpi.com/2072-6643/2/3/299 Vitamin B12 (2020), Accessed on September 2, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12 An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda (2011), Accessed on September 5, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b What is Branch-Chain Amino Acids? Accessed on February 4,2022 from https://www.webmd.com/vitamins-and-supplements/branched-chain-amino-acids-uses-risks
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All you need to know about post-exercise inflammation & recovery
It is common to experience muscle soreness after physical activity or an intense workout. Athletes and coaches have long known that strenuous exercise induces inflammation. The sensation of heavy, tender, or sore muscles (1) is most often felt the morning after a workout. It can be intense enough to persist for one or two days. This post-exercise discomfort is caused by muscle inflammation (2). While the feeling of exercise-related muscle inflammation is unpleasant, it is your body's natural response to vigorous physical activity. It indicates that the body and your muscle fibres are repairing itself after experiencing some degree of wear and tear during exercise. However, too much inflammation over a long period of time can cause damage to your body (3).The following are frequently asked questions about inflammation, and how omega-3, or fish oil, with its anti-inflammatory properties can help in reducing its occurrences.What is inflammation?Inflammation occurs when your body experiences injuries or infections. When this happens, hormones cause your small blood vessels to dilate or widen - resulting in swelling and redness. This allows more blood and immune system cells to reach the affected area and fight off bacteria or repair muscles (4). Working out puts your body under strain, which can trigger an inflammatory response.When is inflammation bad?Acute inflammation occurs when your body needs to recover after undergoing strain such as after a workout. It is not necessarily harmful (3), but can persist for prolonged periods of time. This is called chronic inflammation. Long-term inflammation causes the body to think that it has to fight off infection or heal injuries consistently even without the need. This causes plaque to build up in the blood vessels, creating the risk of serious health conditions (5). It can also cause fatigue, muscle damage, and increased muscle loss (1). Some research has found that intense and long exercise can increase the risk of both injury and chronic inflammation (6).How do I avoid chronic inflammation?Here's what you can do to avoid chronic inflammation:Quit smokingIn addition to a host of other health reasons, laying off the cigarettes can help you avoid inflammation (3).Avoid foods that cause inflammationThis includes white bread and pasta, and processed meat (3). Fried foods and margarine, shortening, and lard may also trigger inflammation (7).Avoid excessive sugarThis means cutting down on sugary foods and drinks, such as sodas (5, 7).Eat foods with polyphenolsPolyphenols are antioxidants that can help lower inflammation. They can be found in food like berries, red grapes, cherries, onions, leafy vegetables, and green tea (3).Exercise mindfullyModerate exercise, or exercise with resting periods, can help you reduce post workout inflammation and safely reap the benefits of working out without causing too much inflammation (16). According to a report (16), a moderate, 20-minute exercise session may even help tone down inflammation.Omega-3 benefitsOmega-3 benefits include anti-inflammatory effects. Omega-3 fatty acids come from eating oily, cold-water fish like mackerel, salmon, and herring. It is also found in flaxseeds, flax oil, and walnuts (8). However, if you can't get enough omega-3 from your food, you can consider taking fish oil supplements.What are omega-3 anti-inflammatory effects?Fish oils contain omega-3 fatty acids, which influence chemical changes in the body that promote anti-inflammatory action. They reduce the amount of substances that promote inflammation in the body (9). Due to this, omega-3 plays a key role against inflammatory diseases and in relieving inflammation.What are other omega-3 benefits from fish oil?Omega-3 maintains and promotes nervous system function and immune cell development. It has been found to protect against neurodegenerative conditions (10). It also helps damaged nerves recover from injury (11). This is essential for promoting the health of your central nervous system. The central nervous system manages your thoughts, memories, emotions, as well as how you move (12). A healthy nervous system means better movement, coordination, and balance (13).How can I speed up recovery after a workout?Reducing chronic inflammation is important to enhance active recovery after exercise, and to reduce feeling sore(1). Fortunately, there are things we can do to support quick recovery after exercise (14):Drink waterHydrating after exercise is important for normalising your blood pressure and stabilising your heartbeat (14).Fish oil for inflammationApart from anti-inflammatory effects, fish oil promotes the recovery of muscles, and reduces soreness after exercising. Those who perform vigorous exercise, or are not used to exercise, are recommended to take a higher dose of fish oil to reduce muscle soreness (15).Get some shut-eyeRest and sleep lets your body repair muscles that came under strain during your workout (14).Eat the right kinds of foodThe right kinds of food contain nutrients and energy that support muscle building (14). These include whole milk, chicken, and black beans.Get a massageMassages don't just help with muscle soreness. They also help increase blood flow, which encourages faster recovery (14).Keeping inflammation at healthy levels can help you stick to your daily exercise routine without worry. Watching what you eat, and making sure that you get enough hydration and rest is a good start. Consuming fish oil can help your body get the boost that omega-3 can provide in dealing with inflammation. If you're interested in personalised vitamin packs, look no further. Nothing beats leading a healthy lifestyle and having the option of creating your own subscription vitamins to provide that extra boost you need. You can count on Vitable for the best personalised vitamins in Australia which includes quick vitamin delivery to your doorstep. Learn more about other areas that fish oil can help you with, plus other supplements that can benefit in different ways:Fish oil | Zinc | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12 | Ginkgo and Brahmi | Vegan Omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Wentz, L., "Balancing Exercise-Induced Inflammation". Collegiate and Professional Sports Dietitians Association. Published (n.d.)., on http://www.sportsrd.org/wp-content/uploads/2016/08/Balancing-Exercise-Induced-Inflammation.pdf. Accessed August 15, 20212. Krum, L. N., "Understanding Muscle Soreness – How Much is Too Much?". National Kidney Foundation. Published July 2, 2015 at https://www.kidney.org/content/understanding-muscle-soreness-%E2%80%93-how-much-too-much. Accessed August 15, 20213. Harvard Health Publishing, " Understanding acute and chronic inflammation". Harvard Medical School: Harvard Health Publishing. Published April 1, 2020 on https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation. Accessed August 15, 20214. InformedHealth.org. "What is an inflammation". Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG). Last updated February 22, 2018 on https://www.ncbi.nlm.nih.gov/books/NBK279298/. Accessed August 15, 20215. Mayo Clinic. "How to use food to help your body fight inflammation". May Clinic. Published August 13, 2019 on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-use-food-to-help-your-body-fight-inflammation/art-20457586. Accessed August 15, 20216. Cerqueira, E., Marinho, D., et. al., "Inflammatory Effects of High and Moderate Intensity Exercise—A Systematic Review". Frontiers in Physiology: Exercise Physiology. Published January 9, 2020, on https://www.frontiersin.org/articles/10.3389/fphys.2019.01550/full. Accessed August 15, 20217. Harvard Health Publishing. " Foods that fight inflammation". Harvard Medical School: Harvard Health Publishing. Published August 29, 2020 on https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation. Accessed August 15, 20218. The Department of Health: "Topic 1: Nutrition basics". Australian Government: Department of Health. Last updated October 22, 2013 on https://www1.health.gov.au/internet/publications/publishing.nsf/Content/nhsc-trainers-manual~topic-1. Accessed August 15, 20219. Vitable. "Fish Oil". Vitable. Published (n.d.) on https://research.get.vitable.com.au/fish-oil. Accessed August 15, 202110. Wysoczański, T., Sokoła-Wysoczańska, E., et. al. "Omega-3 Fatty Acids and their Role in Central Nervous System - A Review". National Library of Medicine: National Center for Biotechnology Information. Published August 2016 on https://pubmed.ncbi.nlm.nih.gov/26795198/. Accessed August 15, 202111. Silva, R., Oliveira, J., "Long-Chain Omega-3 Fatty Acids Supplementation Accelerates Nerve Regeneration and Prevents Neuropathic Pain Behavior in Mice". National Institutes of Health: US National Library of Medicine. Published October 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651013/. Accessed August 15, 202112. Cleveland Clinic. "Nervous System". Cleveland Clinic. Last reviewed May 12, 2020 on https://my.clevelandclinic.org/health/articles/21202-nervous-system. Accessed August 15, 202113. Healthwise Staff. "Nervous System Problems". University of Michigan Health: Michigan Medicine. Current as of February 26, 2020 on https://www.uofmhealth.org/health-library/nersp. Accessed August 15, 202114. SelectHealth Staff. "How to Speed Up Your Recovery After a Tough Workout". SelectHealth. Published (n.d.) on https://selecthealth.org/blog/2019/07/how-to-speed-up-your-recovery-after-a-tough-workout. Accessed August 15, 202115. VanDusseldorp, T., Escobar, K., “Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise". National Institutes of Health: US National Library of Medicine. Published online July 27, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468920/. Accessed August 15, 202116. Brubaker, M., "Exercise … it Does a Body Good: 20 Minutes Can Act as Anti-Inflammatory". UC San Diego Health. Published January 12, 2017 on https://health.ucsd.edu/news/releases/pages/2017-01-12-exercise-can-act-as-anti-inflammatory.aspx. Accessed August 15, 2021
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Exercise tips to reduce muscle cramps & tension
Being physically active bears many benefits, but an active lifestyle can come with occasional setbacks. Among these is the risk of muscle cramps.Muscle cramps usually occur in six out of 10 adults (1). Muscle cramps could potentially cause discomfort during sleep and can even induce severe pain. Some cramps, especially when they occur in leg muscles, can become severe enough to warrant medical intervention.To avoid muscle cramps, it can help to increase your intake of foods that are rich in magnesium. These include green vegetables, nuts, seeds, wheat and whole grains. Magnesium is essential for neuromuscular transmission and the efficient contraction of muscles (2), both of which protect us from muscle cramps. Magnesium deficiency is also associated with muscle cramps.What causes muscle cramps?Muscle cramps can affect any muscle in the body, with the leg, calves, and feet being particularly susceptible. A single cramp lasts for different periods of time and generally resolves itself.There is no single cause of cramps that has been identified (3). However, poor physical health can contribute to the occurrence of cramps (4). A sedentary lifestyle often causes muscles to become tight and inflexible, thus increasing the risk of muscle cramps (5). Cramps can also be caused by mineral and electrolyte imbalances (6). A magnesium deficiency induces the same effect on the muscles. Some women can feel the effects of this during their menstrual cycles when muscle cramps are more focused on the abdominal area.Taking care during exercise, avoiding overexertion, and practicing dynamic stretching before and after workouts can act as a buffer against cramps (12).Exercise tips to reduce muscle crampsGood exercise involves planning of pre and post-workouts. Here are some tips that you can put into practice to reduce muscle cramps:StretchesStretching is the process of placing particular parts of the body into a position that elongates or lengthens the muscles. Light and intense exercise routines both can be preceded and followed by ample stretches (7). Hold each stretch for a few minutes. If you experience cramps, massage your muscles lightly to relieve them.Leg cramps in particular can be relieved by reaching down and forward for the toes. Avoid doing this abruptly, as it can do more damage than good. Tiptoeing momentarily for a few seconds can also help if you're unable to stretch downwards.If you get leg cramps while sleeping, stretching before bedtime will reduce these sensations. If you are unable to stretch, walking around the house for a few minutes before sleeping can have the same effect. Stretches can be done gently at any time of the day, and as frequently as desired.Warm-upsGetting in light exercises before any workout gets the body prepared for the intensity to come. Warm-ups also boost your flexibility, balance, and reduce the likeliness of cramps (8).Warm-ups are especially important during the wintertime. Muscle contractions often happen during extreme weather conditions, most especially during winter's coldest days (8). As the name suggests, a warm-up helps your body decrease the chances of muscle contractions.Recovery stretchesWhile warm-ups can prepare the body for a workout, recovery stretches can help the body cool down to a calmer state after it. These are most effective during post-workout routines, especially after vigorous exercising.Recovery stretches can help to reduce cramping since the body is eased into resting. Sudden exhaustion to abrupt rest can damage the muscles, rather than heal and strengthen them (9).Epsom saltsAn epsom salt bath, otherwise known as a magnesium sulfate soak, is considered one of the most relaxing methods for relieving muscle cramping. It is also recommended for painful period cramps (10).While soaking in an epsom salt bath, our skin absorbs magnesium. Aching muscles are quickly relieved this way and our whole body goes into a state of relaxation (10). Rest and relaxationCramps are usually caused by strain in the muscles, sometimes even dehydration. It does not completely go away unless you get the proper amount of rest.The RICE method works well with cramping. This stands for Rest, Ice, Compression, and Elevation (11). Rest your leg or the specific area with the cramps. Apply some ice to the area if it lasts more than a few minutes. Compress the area, especially if there's any swelling. Finally, elevate the affected area.Any type of cramp can be remedied with the right amount of rest. Also, ensure that you're drinking plenty of water.Magnesium for leg cramps The body produces magnesium on its own. Improving magnesium intake through diet is ideal, but if you find that you are not getting enough from what you eat, you may want to consider taking magnesium supplements. This mineral helps to prevent blood vessels from constricting, which can increase blood flow and help relieve muscle cramps and decrease the likelihood of them occurring (12). This is due to the role magnesium plays in muscle relaxation and contraction (12). Magnesium may also reduce spasms within the muscle fibres, and helps reduce the occurrence of muscle tension and stiffness.An exercise routine involves lots of planning beyond the physical activity itself. Simply keep the above tips in mind and you can live a healthier life without having to worry about muscle cramps.Deciding on your very own vitamin packs for daily consumption is the first step in healthy living. Paired with an effective workout routine and healthy diet, you're on your way to feeling your best! Vitable gives you the luxury of personalised vitamins that can provide an assortment of health benefits. Putting together your very own vitamin subscription in Australia has never been easier. And you don't have to worry about vitamin delivery as that's covered too. Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Calcium Plus | Vitamin C | Vitamin D | Cranberry*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Geelong Medical & Health Group. Here's Why Your Legs Always Cramp At Night—And How To Make The Pain Go Away. Geelong Medical & Health Group. Published 2018 on https://www.geelongmedicalgroup.com.au/2018/02/heres-why-your-legs-always-cramp-at-night-and-how-to-make-the-pain-go-away. Accessed August 15, 2021.2. Nutrients, 10(6), 730. The Role of Magnesium in Neurological Disorders. Kirkland, A. E., Sarlo, G. L., & Holton, K. F. Published 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/. Accessed August 15, 2021.3. BetterHealth. Muscle cramp. BetterHealth. Published 2020 on https://www.betterhealth.vic.gov.au/ . Accessed on 13 August 2021.4. Electronic physician vol. 8,3 2107-14. Comparison of lifestyles of young women with and without primary dysmenorrhea. Bavil, Dina Abadi et al. Published 25 Mar. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4844476/. Accessed August 15, 2021.5. Scientific reports vol. 10,1 2638. Association between physical activity and Nocturnal Leg Cramps in patients over 60 years old: a case-control study. Delacour, Chloé et al. Published 14 Feb. 2020, https://pubmed.ncbi.nlm.nih.gov/32060316/. Accessed August 15, 2021.6. Canadian family physician Medecin de famille canadien vol. 42. Muscle cramps and magnesium deficiency: case reports. Bilbey, D L, and V M Prabhakaran. Published 1996 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2146789/. Accessed August 15, 2021.7. Journal of athletic training vol. 52,10. Acute Passive Static Stretching and Cramp Threshold Frequency. Panza, Gino et al. Published 2017: 918-924. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5687236/. Accessed August 15, 2021.8. BetterHealth. Physical activity - how to get started. BetterHealth. Published 2014 on https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-how-to-get-started. Accessed August 15, 2021.9. Sports medicine (Auckland, N.Z.) vol. 48,7. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Van Hooren, Bas, and Jonathan M Peake. Published 2018: 1575-1595. https://pubmed.ncbi.nlm.nih.gov/29663142/. Accessed August 15, 2021.10. The Cochrane database of systematic reviews vol. 2012,9 CD009402. Magnesium for skeletal muscle cramps. Garrison, Scott R et al. Published 12 Sep. 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025716/. Accessed August 15, 2021.11. Healthwise staff. “Rest, Ice, Compression, and Elevation (RICE)”. University of Michigan Health: Michigan Medicine. Published November 2020 on https://www.uofmhealth.org/health-library/tw4354spec. Accessed August 23, 2021.12. Vitable. “Magnesium”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed August 23, 2021.
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Exercise and the brain: How working out is good for both your mind and body
Fun fact: the brain works just like muscles! You can do a bunch of things like memory exercises to ensure you stay sharp upstairs. But did you know that plain ol' physical activity or just moving around helps improve brain function too? That's not all, physical activity can help develop muscles, maintain skin health, and promote weight loss. Here's a list of things on how exercise can help improve cognitive areas of your brain to staybrain healthy.Exercise benefits your cognitive skillsCognitive skills are brain-based skills that cover things like learning, reasoning, and memory formation. In different situations that people encounter on a daily basis, cognitive skills help a person process information correctly and carry out tasks of varying levels of novelty and difficulty with ease. However, cognitive skills are known to decline with age or can be compromised by other factors such as stress. The benefits of exercise are manifold and can add years to your life (10).Exercise is your best bet to keep these skills sharp, showing the link between exercise and the brain. In one study, doctors learned that physical exercise or activity improves memory and thinking in activities that require more use of these skills, especially among older adults (1). To be more specific, cardio exercises that get your heart pumping and increase heart rate, like brisk walking, cycling, and running, are particularly helpful in slowing down cognitive decline, especially when it is age-related (2).Regular movement reduces stressRegular physical activity can reduce the effects of stress by increasing the production of endorphins or what you might know as one of “the happy hormones (3).” The hormone earned its nickname thanks to two of its main functions: the alleviation of discomfort and its ability to provide a general sense of well-being. If you've ever heard of marathoners talking about experiencing a runner's high, or how any individual who gets regular exercise say they feel better after a workout, those sensations are caused by aerobic activity that stimulates the production of endorphins. Endorphins at their most powerful have even been described as the body's naturally produced painkillers, making them one of the body's first lines of defence against stress (9).Perhaps the biggest benefit of having endorphins regularly flowing through your body is that you become more resilient to negativity. While stress is an unavoidable part of life, what matters is how well we're able to handle it. With endorphin-stimulating exercise, we can remain motivated, focused, and energised regardless of the stressful situations that come our way.Another way we see positive effects of exercise on the brain is when physical activities, especially those involving slow, deliberate, repetitive motions, become meditative and calming. The body is exercised and the mind unwinds in another show of the relationship between exercise and the brain.Physical activity can regulate moodRegular physical activity is an excellent way to lift your mood, highlighting another connection between exercise and the brain. Research has found that exercise can be effective in alleviating mild to moderate cases of mental health issues and other experiences of low mood. Both aerobic exercise and strength training are useful in reducing these mood-related symptoms. While the exact mechanism by which exercise does this has yet to be fully understood, doctors believe that exercise is linked to increased production of serotonin. Similar to endorphins, serotonin regulates our feelings of well-being and happiness (4). Exercise also encourages a brain-derived neurotrophic factor that aids the process of neurogenesis or the process in which fresh brain cells are born. This allows the brain to recover more quickly from stressful events; meaning you could feel down for shorter periods, be able to bounce back faster from emotional stress more quickly, or not be as adversely affected by negative emotions. Additionally, this neurotrophic factor can reduce immune system chemicals that may aggravate the symptoms of mood disorders (4).Being active can reduce inflammationIt's true! Exercising is important in protecting the inner workings of our physical health. While inflammation is an essential part of the body's response to a threat, excessive inflammation can take a toll on the body and the brain. When the body is inflamed, several mechanisms are activated and this may result in neurodegeneration or loss of function of nerve cells (5). It is believed that regular exercise has anti-inflammatory effects. Studies have shown that regular exercise can reduce fat mass and adipose tissue inflammation (6). Done properly and regularly, cardiovascular exercise can reduce markers of systemic inflammation.Regular workouts can change the physical structure of the brainOne of the effects of exercise on the brain is being able to create structural changes in the organ itself. Specifically, exercise can increase the thickness of the cerebral cortex, the outermost layer of the brain, and improve the structure of white matter, the nerve fibres that connect the brain to grey matter (1). This is important because brain tissue is essentially made up of grey matter and white matter; its physical existence would be greatly compromised if either white or gray matter was lacking, or damaged. The volume of grey matter is also believed to be linked to various cognitive abilities. In one study, increases in oxygen uptake that occurs during cardio exercise was linked to increased volume of grey matter (2). Increasing gray matter should matter to you because it's what allows us to control movement, form memories, and regulate our emotions. If these are brain functions you'd like to be able to maintain over time, exercise and the brain is a topic worth exploring.Social interaction and forging bonds with other adults, partaking in hobbies and meaningful activities, managing stress through relaxation techniques are some ways of brain training important for the maintenance of healthy cognition and brain health, and to prevent serious cognitive impairment (11).Combining exercise with supplementation for the brainScience has repeatedly shown the relationship between exercise and the brain. Exercise has many positive effects on the brain, but for those that would like to do more for brain health, you may also want to consider eating a healthy diet that consists of all the important brain-supportive nutrients. Alongside a well-rounded diet, mineral and vitamin supplements can help support the relationship between exercise and the brain. Here are specific supplements you can consider for brain health:Zinc plus copperZinc is an essential mineral that plays an important role in the normal development of the central nervous system (7). The highest concentrations of zinc in the body are found in cells located in the hippocampus, a region of the brain responsible for learning and memory, highlighting the link between zinc and maintaining brain function.IronWith iron playing an important role in oxygen transport, it is no surprise that it is also an essential mineral needed for brain function. It is closely involved in cellular metabolism and neurotransmitter synthesis. Inversely, an iron deficiency is linked with impaired cognitive faculties. *Iron should only be taken if prescribed by your doctor.AstaxanthinStudies suggest that astaxanthin, a lesser-known natural antioxidant and anti-inflammatory agent, has the potential to support cognitive function among ageing individuals. Astaxanthin in supplement form is uniquely designed to support cognitive function.AshwagandhaAshwagandha is an adaptogenic herb that helps the body adapt better to stress and reduces symptoms of stress. Vitable's Ashwagandha also helps reduce symptoms of mild anxiety.MagnesiumMagnesium is involved in several processes at the cellular level that keeps the nervous system performing at its best. It supports nerve conduction, a process where nerves send information to parts of the body and vice versa, and contributes to supporting brain function.B complexThe B group of vitamins are essential in the optimal functioning of the body, including maintaining brain health. Studies suggest a link between cognitive ability and vitamin B levels. Vitables's B complex harnesses the power of each B vitamin to help you manage stress and support brain development and function.Acetyl L-carnitineStudies show that the acetylated and bioavailable form of L-carnitine can improve the cognitive function of individuals facing age-related cognitive issues. Supplementation of ALC has been shown to support the health of the nervous system by maintaining brain health. If you're looking for an ALC supplement, Vitable's ALC helps maintain and support cognitive functions and assist the synthesis of neurotransmitters.Vitamin CBeyond boosting your immunity, vitamin C is being studied for its potential therapeutic roles against neurodegenerative disorders involving high levels of oxidative stress (8). Vitable's Vitamin C Plus is enriched with rosehip to help protect immune cells from toxic compounds which plays a role in boosting the immune system and supporting brain health.Vitamin B12Vitamin B12 maintains brain health. Specifically, this B vitamin has been studied for its contribution to fighting memory loss.Ginkgo and BrahmiGinkgo and Brahmi are two medicinal herbs known for their brain-boosting abilities. They've been part of traditional Chinese and Indian medicinal systems for centuries and have been touted for their abilities to nourish the brain. Vitable harnesses the powerful abilities of these two herbs considered as brain tonics to support overall brain function.Fish oilFish oil contains omega-3 fatty acids that play an important role in the development of the central nervous system as it maintains cell membrane fluidity and enzyme function, among other functions. Vitable's Fish Oil supplement is a concentrated blend of naturally-derived omega-3 fatty acids.While exercise is a powerful way to improve brain health and ward off disease, you may also want to consider a vitamin and mineral supplement to accompany a well-rounded diet.If you're typing personalised vitamin packs in Australia in your search browser, then there's no need to look any further. With Vitable Australia, you can make your own vitamin subscription box containing a wide range of brain-boosting supplements. Vitable offers the best vitamin packs complete with vitamin delivery straight to your doorstep. Find out more about other areas that the above supplements can help you with:Zinc plus copper | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12 | Ginkgo Brahmi | Fish Oil*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Cleveland Clinic. (2019). Why Exercise Protects Your Brain's Health (and What Kind Is Best). https://health.clevelandclinic.org/why-exercise-protects-your-brains-health-and-what-kind-is-best/ Accessed September 18, 2021 Mayo Clinic. (2020). Expert Alert: Keep exercising: New study finds it's good for your brain's gray matter. https://newsnetwork.mayoclinic.org/discussion/keep-exercising-new-study-finds-its-good-for-your-brains-gray-matter/ Accessed September 18, 2021 Mayo Clinic. Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 Accessed September 18, 2021 BetterHealth. Exercise and mood. https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mood Accessed September 18, 2021 National Institutes of Health. (2015). Systemic Inflammation and the Brain: Novel Roles of Genetic, Molecular, and Environmental Cues as Drivers of Neurodegeneration. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4313590/ Accessed September 18, 2021 National Institutes of Health. (2011). Exercise, Inflammation and Aging. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3320801/ Accessed September 18, 2021 National Institutes of Health. (2013). Zinc in the central nervous system: From molecules to behavior. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3757551/ Accessed September 18, 2021 National Institutes of Health. (2009). Vitamin C Function in the Brain: Vital Role of the Ascorbate Transporter (SVCT2). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2649700/ Accessed September 18, 2021 McGill Office for Science and Security. (2017). What are endorphins? https://www.mcgill.ca/oss/article/you-asked/what-are-endorphins Accessed September 23, 2021. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 Oct 2021 https://www.nia.nih.gov/health/cognitive-health-and-older-adults Oct 2020
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The fascinating link between sleep and fitness
Sleep and fitness are undeniably key aspects of overall health. However, it's a lesser-known fact that they also have a mutually beneficial relationship. Maintaining a disciplined exercise routine can contribute to a better night's sleep while getting enough shuteye can keep your energy levels up throughout the day (1).Doctors have long studied the fascinating link between sleep and fitness, and how they reinforce one another. Let's understand in more detail how the two are related, and what you can do to enhance your sleep and fitness goals.How are sleep and fitness connected?Several studies point out that exercise can help you fall asleep more quickly; what's more, it can also enhance sleep quality (1). You might have noticed how it's so much easier to fall asleep when you've had a long day at work or after you've done an intense physical activity. Studies show that doing moderate to vigorous exercise during the day reduces sleep onset time or the time it takes to fall asleep (2). Your body temperature rises during exercise and drops afterwards. The shift in temperature is similar to a body change that happens before you fall asleep (3). Additionally, exercise tends to reduce stress in the body and decompress the mind, setting the conditions for sleep. More importantly, moderate-intensity aerobic exercise increases the duration of slow-wave sleep (1). This type of deep sleep allows the body to repair itself.Doctors also suggest that exercise may help restore your internal body clock (3). Normally, a person feels alert during the day and sleepy at night. However, some people have disrupted internal body clocks. The disruption usually happens in individuals who work night shifts. This group of people may find that exercise can help reset their circadian rhythms and aid them in falling asleep during their intended time.How does sleep affect fitness?Conversely, getting enough sleep can also contribute to better fitness. Sleep is a foundation for good physical and mental health. When you're properly rested, you are in a better position to take on the day's challenges. Sleep is linked to higher energy levels, better overall mood, and sharper cognitive functions (1). If you pulled an all-nighter, you might find it harder to concentrate or become more irritable. The daytime sleepiness and overall fatigue might dampen your motivation to work out, launching a vicious cycle of physical inactivity and sleep deprivation.Since sleep and fitness are inextricably linked, it's best to pay close attention to how you are optimising them. If you're having trouble with either sleep or fitness, a healthy and well-rounded diet containing all the nutrients you need can help. If you want to ensure that you achieve your daily recommended amount of these vitamins, you can consider supplementation. Here are the top supplements for energy that you can include as part of your vitamin pack:IronBy transporting oxygen to the cells, iron supports energy production at the cellular level. At Vitable, our iron supplement is paired with vitamin C to enhance absorption by the body. *Iron should only be taken if prescribed by your doctor.AshwagandhaAshwagandha is a plant used in traditional Indian medicine. Because of its well-known restorative properties, ashwagandha is a nutrient which may support sleep, fitness, and energy levels. Vitable's premium ashwagandha formula is specially formulated to relieve symptoms of stress and improve sleep quality.MagnesiumMagnesium is an essential mineral that plays an important role in physical fitness. Vitable's magnesium benefits include reducing muscle cramps, enabling muscle relaxation, and supporting energy production.B complexB complex is a group of B vitamins that play an important role in optimal body function. Vitable harnesses the ability of each B vitamin to support energy production as well as a healthy stress management response that may help your body to sleep better.Acetyl L-carnitineIf you're looking for ways on how to improve fitness, consider having acetyl L carnitine. The acetylated and bioavailable form of L-carnitine transports long-chain fatty acids into the cell, supporting energy production. Vitable's ALC supplement can improve energy status and decrease oxidative stress, helping you power through your workout.Vitamin CBeyond strengthening the immune system, vitamin C can also be considered an energy booster. It acts as a cofactor for the process that generates metabolic energy.Vitamin B12Also known as cobalamin, vitamin B12 metabolises carbohydrates, fats, and proteins into a form of energy that the cells can use. Vitable's single-dose vitamin B12 formula assists red blood cell production and converts food into energy.If you're looking for custom vitamin packs for sleep and fitness, look no further than Vitable vitamins. We offer a custom vitamin subscription in Australia where you can mix and match vitamin packs depending on your needs and health goals. What's more, we also offer vitamin delivery services! Find out more about other areas that the above supplements can help you with:Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Sleep.org (2021). How Exercise Affects Sleep. https://www.sleep.org/exercise-affects-sleep/ Accessed November 07 2021 Sleep Foundation. (2021). Exercise and Sleep. https://www.sleepfoundation.org/physical-activity/exercise-and-sleep Accessed November 07 2021 Sleep Foundation. (2020). Exercise and Insomnia. https://www.sleepfoundation.org/insomnia/exercise-and-insomnia Accessed November 07 2021
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How to mix and match customised vitamins for your fitness routine
Regardless of your age, regular exercise continues to be an important aspect of your physical and mental fitness. Every week, adults should strive to have 2.5-5 hours of moderate physical activity and 1.5-2.5 hours of vigorous physical activity (1). Coupled with healthy habits, like eating a balanced diet and getting enough sleep, these choices set the foundation for a healthier body.But in cases of dietary and physical activity limitations, you may want to consider vitamin and mineral supplements to support your fitness. Supplementation can provide targeted support, optimise the effects of your healthy choices, and set you on a path to good health. Here are some vitamins to consider for your customised vitamin plan.AstaxanthinAstaxanthin is a naturally-occurring carotenoid usually eaten by sea-based organisms, like salmon and shrimp. Being a carotenoid, it's not surprising that astaxanthin has a distinct red-orange colour.Studies suggest that astaxanthin can support general health and well-being. It is a crucial element in maintaining healthy blood lipids or blood fats, and supporting healthy immune system function. Vitable harnesses astaxanthin's powerful antioxidant and anti-inflammatory capabilities to support muscle performance, and endurance during exercise. Our supplement is made from a pure marine algae extract, ensuring maximum potency and absorption by the body.AshwagandhaAshwagandha is a medicinal plant commonly used in Ayurvedic and Chinese medicine for its restorative properties. It is known as an adaptogen or a substance that enhances the body's ability to cope with stress. Moreover, the main chemical components of ashwagandha have been shown to help with sleep disorders and induce healthy sleep, a critical component of fitness and repair. If you want to put together your own pack of customised vitamins, consider adding Vitable's ashwagandha supplements. Our Ashwagandha formula is specially formulated to help the body adapt to stressful situations. It can reduce the harmful effects of stress, relieve sleeplessness, promote quality sleep, and enhance physical endurance.MagnesiumAs one of the body's most abundant minerals, magnesium contributes to more than 300 biochemical processes critical to body functioning, including energy production, muscle contraction, and cardiovascular function. By serving as a cofactor for enzymes and breaking down glucose, magnesium produces energy which may help you through your workouts. Magnesium has also been shown to safely relieve muscle cramps and spasms (2).Vitable's bioavailable magnesium supplement, as part of your vitamin subscription, can promote muscle relaxation, reduce the occurrence of muscle cramps, and support energy levels.Acetyl L-carnitineAcetyl L carnitine is an amino acid or a building block for protein. The acetylated and bioavailable form of L-carnitine plays an important role in energy production. It transports long-chain fatty acids into the powerhouse of your cells where they are oxidised and converted into energy. Your muscles also contain a high concentration of carnitine (3). If you're looking for customised vitamins for fitness, ALC is a great addition. Vitable's ALC single-dose formula supports energy production, enhances muscle fuel-burning efficiency, and supports healthy cardiovascular system function during and after your workout. Taking vitamins can enhance the effects of your healthy lifestyle choices, giving you energy to power through workouts and helping the body recover from physical exertion. Vitable Australia offers multivitamin packs for fitness, including astaxanthin, ashwagandha, magnesium, and acetyl L-carnitine. Through our vitamin subscription pack, you can have a personalised supplements based on your needs. We even have vitamin delivery covered!Find out more about other areas that the above supplements can help you with:Astaxanthin | Ashwagandha | Magnesium | Acetyl L-carnitine*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Australian Health Department. Physical activity and exercise. https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years Accessed November 07 2021 National Institutes of Health. (2017). The importance of magnesium in clinical healthcare. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/ Accessed November 07 2021 National Institutes of Health. The role of carnitine in enhancing physical performance. https://www.ncbi.nlm.nih.gov/books/NBK209052/ Accessed November 07 2021 Astaxanthin Prevents Atrophy in Slow Muscle Fibers by Inhibiting Mitochondrial Reactive Oxygen Species via a Mitochondria-Mediated Apoptosis Pathway, https://pubmed.ncbi.nlm.nih.gov/33530505/, Accessed November 11, 2021
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