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The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.

The connection between exercise and stress and how you can benefit from it

The connection between exercise and stress and how you can benefit from it

Morning stretches for stress-free days

Morning stretches for stress-free days

It's no secret that the modern world presents a set of challenges as we try to balance work, family life, health and keep up with the often ambitious expectations of what we can achieve. With all of these pressures we can experience persistent stress. But did you know that your daily stress can also be chronic? Chronic stress is defined as prolonged and unaddressed stress, and may potentially pose serious risks to our health (1).The experience of stress is unavoidable, but how we respond to stressful situations can be under our control. An easy yet effective way to address the harmful effects of stress through a practical, manageable, and sustainable approach is by kickstarting your mornings with exercise. Yes, gentle exercise to reduce stress, such as stretching, can help curb the progression of chronic stress. You don't have to be on the level of a competitive athlete or engage in vigorous physical activity to combat stress. Rather, the keys are discipline and consistency.The link between exercise and stressWhen it comes to exercise and stress, arguably the most challenging part is getting up in the morning and taking the first steps to get moving. But once those muscles are warmed up and joints are lubricated, you'll find that beginning with exercise to reduce stress is the best way to start your day. Many studies have been able to establish the positive connection between exercise and stress. Exercise boosts the production of endorphins, otherwise known as one of the body's feel-good hormones. You also strengthen your body to make it more resilient to the effects of stress. Exercise to reduce stress also strengthens the cardiovascular and immune systems, both of which play crucial roles in the body's healthy stress response. Exercise often involves a series of motions that helps you focus on your movements, breathing, and muscles, the deliberate repetition of which can have therapeutic benefits (3). Exercise also helps improve sleep and could very well help you to wake up feeling refreshed and energised the next morning. Gentle stretches and exercise to reduce stress Below are options of stretches and gentle exercises to reduce stress. These exercises can be performed by anyone regardless of level of physical fitness:Breathing exercisesAlthough breathing exercises are not strictly an exercise, starting your physical routine with a simple breathing technique will prepare your body and mind for what's to come. One breathing exercise to try is the 4-4-8 breathing technique. Breathe in through the nose for four counts, then hold your breath for another four counts. Afterwards, release your breath through the mouth over eight seconds. Repeat this for three to four cycles, then breathe normally. Focus on your breath, feeling your inhale and exhale in your abdomen, and releasing tension in your body (4).Knee-to-chest stretchStart by lying flat on your back with your legs stretched out in front of you on the floor. Then, slowly bend your knees and pull them towards your chest, holding them in position with your hands. Hold for a few seconds then return to the starting position.Repeat this for two to four times, with each hold lasting for 10 to 30 seconds each. You should feel a mild stretch while remaining still during the entire routine.Floor hip flexor stretchThe hip flexor stretch is a variation of the knee-to-chest stretch. Instead of pulling both legs towards your chest, you only pull one leg at a time. At the same time, your other foot (which remains on the floor) should be flexed (toes pointing forwards) as you stretch the other leg.CobraStart this stretch by lying on your stomach on the floor or exercise mat with your hands placed just below your shoulders. Your palms should face down with fingers pressed together. Your legs should be outstretched, with your toes pointed and flexed. With your palms pressed on the floor, slowly lift your head, shoulders, and chest. Your legs will remain on the floor as you lift your upper body. Keep your elbows back as you gently push upwards. Hold this position for 10 to 30 seconds. Afterwards, slowly return to the starting position. Do this for two to four times.Seated shoulder and triceps stretchInstead of lying on the floor, these stretches require sitting on a chair. Start by sitting up straight for the shoulder stretch. Extend one arm in front of you and stretch it out towards the opposite side, holding your elbow with your other arm. Hold this position for 10 to 30 seconds. Do the same for the other side and repeat this cycle for two to four times. For the triceps stretch, place one hand on the shoulder of the same side. Keeping your shoulders down, hold your elbow with the hand on the opposite side. Slowly, lift this bent arm towards the ceiling. It should feel tight, but not painful. Hold this position for 10 to 30 seconds. Repeat this for two to four times.Mineral and vitamin supplements to accompany exercise to reduce stressApart from morning stretches and other forms of exercise to reduce stress, you may also want to consider incorporating mineral and vitamin supplements in your healthy lifestyle. While they should be consumed from a well-rounded diet, supplementation can help you achieve your recommended daily amount. Vitamins and minerals can strengthen your body in various ways, leading to overall better health and more effective stress response. Here are some examples of such mineral and vitamin supplements that can accompany your morning exercises to combat stress:MagnesiumMagnesium is an essential part of energy production. It assists with breaking down glucose which the body needs to create energy (5). Fueling the body with more energy means getting to do more exercise, the ultimate benefit of which is reduced stress. It also helps support muscle relaxation and helps reduce the occurrence of muscle cramps.Vitamin B complexThe eight B vitamins that make up vitamin B complex are key cofactors important in production of energy and play a role in energy storage and release (6). The biggest benefit vitamin B complex provides us is maintaining a healthy stress response—something that you need every day (7). Some studies have also found that the B group of vitamins may reduce symptoms of stress and mild anxiety (15).Vitamin B12Vitamin B12 in particular, is an immunomodulator (or a substance that has an effect on the immune system) for cellular immunity (6). It supports healthy immune system function and supports energy production, which can be helpful for exercise to reduce stress.Calcium PlusCalcium is a major mineral that makes up strong, healthy bones. But apart from this, calcium is also essential in maintaining general health and well-being (6). Sufficient daily intake of this mineral can also support muscle function to help with exercise (8).AshwagandhaAshwagandha is a herb that has been used for centuries in Ayurvedic medicine. Its potential to enhance body adaptation to stress, support healthy stress response in the body, and relieve symptoms of mild anxiety is well-regarded by its traditional users and has gained traction in the West in recent years. Ashwagandha also helps maintain physical endurance and support muscle strength.Gingko & BrahmiGinkgo, which is combined with Brahmi in some cases, have both stress and mild anxiety-reducing effects (13) by enhancing the body's adaptation to stress and relieving symptoms of stress (14) . When taken to accompany exercise to reduce stress, this herbal remedy's effects are magnified.Taking mineral and vitamin supplements while doing regular gentle exercise to reduce stress can be an effective way to combat stress. Combined with a healthy and well-balanced diet, you can be one step closer to overcoming the daily challenges of the modern world. Vitable Australia offers custom vitamin packs that are suited for your specific needs - including stress. Getting your vitamin packs with us is made easy as it comes with vitamin delivery services that get your personalised vitamin packs sent right to your doorstep. Find out more about other areas that the above supplements can help you with:Magnesium | B complex | Vitamin B12 | Calcium Plus | Ashwagandha | Ginkgo Brahmi*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: July 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. Accessed on 7 October 2021. Better Health. “Hormones–cortisol and corticosteroids.” Published on n.d. on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/Hormones-cortisol-and-corticosteroids. Accessed on 7 October 2021. Harvard Health Publishing. “Exercise can boost your memory and thinking skills.” Published on 15 February 2021 on https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills. Accessed on 7 October 2021. University of California, Berkeley University Health Services. “Mindful Stretching Guide.” Published on n.d. on https://uhs.berkeley.edu/sites/default/files/wellness-mindfulstretchingguide.pdf. Accessed on 7 October 2021. William Jahnen-Dechent, et.al. “Magnesium Basics.” Published on February 2012 on https://academic.oup.com/ckj/article/5/Suppl_1/i3/447534. Accessed on 7 October 2021. Braun, L., et.al. “Herbs & Natural Supplements: An evidence-based guide Volume 2. 4th ed.” Published on 2015 on n.a. Accessed on 7 October 2021. Whitney, E., et.al. “Understanding Nutrition Australia and New Zealand Edition 2nd. Ed.” Published on 2014 on n.a. Accessed on 7 October 2021. Finsterer, J. “Biomarkers of peripheral muscle fatigue during exercise.” Published on 08 November 2012 on https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/1471-2474-13-218. Accessed on 7 October 2021. S.K. Battacharya, et.al. “Adaptogenic activity of Withania somnifera: an experimental study using a rat model of chronic stress.” Published on June 2003 on https://www.sciencedirect.com/science/article/abs/pii/S0091305703001102?via%3Dihub. Accessed on 7 October 2021. K. Chandrasekhar, et.al. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Published on 1 July 2012 on https://journals.sagepub.com/doi/10.4103/0253-7176.106022. Accessed on 7 October 2021. Anil Kumar, et.al. “Protective effect of Withania somnifera Dunal on the behavioral and biochemical alterations in sleep-disturbed mice (Grid over water suspended method.” Published on June 2007 on https://pubmed.ncbi.nlm.nih.gov/17585686/. Accessed on 7 October 2021. Deepak Langade, et.al. “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled study.” Published on 28 September 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 on 7 October 2021. Thalita Thais Faustino, et.al. “Medicinal plants in the treatment of generalized anxiety disorder: a review of controlled clinical trials.” Published on December 2010 on https://www.scielo.br/j/rbp/a/3ySL59xfdNRSk6JPNrHBPhN/?lang=pt. Accessed on 7 October 2021. Naila Sheikh, et.al. “Effect of bacopa monniera on stress induced changes in plasma corticosterone and brain monoamines in rats.” Published on 22 May 2007 on https://www.sciencedirect.com/science/article/abs/pii/S0378874107000438?via%3Dihub. Accessed on 7 October 2021. Stough, et. al. “Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol”. Published December 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/. Accessed on 13 October 2021. Almeida, O. et. al., “B vitamins to enhance treatment response to antidepressants in middle-aged and older adults: results from the B-VITAGE randomised, double-blind, placebo-controlled trial”. Published September 2014 on https://pubmed.ncbi.nlm.nih.gov/25257064/. Accessed on 13 October 2021.

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Burnout: Why it happens, signs and symptoms, and what you can do to recover

Burnout: Why it happens, signs and symptoms, and what you can do to recover

Too much pressure and stress over a period of time can make us vulnerable to burning out. While it shouldn't be a normal part of life it's becoming more and more common in the world we're living in. What's important is to understand the impact it may have on our mental health and physical health, and take the right steps to address it. Currently, the condition is not considered as a standalone clinical diagnosis—however, the World Health Organisation (WHO), in its eleventh edition of its International Classification of Diseases (ICD-11), recognised it as an “occupational syndrome” (1). Feeling exhausted? It's crucial to watch out for the red flags that might signal you're experiencing burnout. Having a lot to weigh, ponder, and deal with in both our personal and professional lives daily can take a toll on our bodies. Recovering from burnout takes time and consistency, but on the positive side, there are lots of options to successfully manage stress relief.What exactly is burnout?Excessive and prolonged stress leads to emotional, physical, and mental exhaustion. When you experience this overwhelming feeling of being drained and losing interest over different aspects of your life, it's called burnout (1). Eventually, this lack of spirit and energy will begin affecting your mind and body, making you more susceptible to a number of illnesses like colds and flu.Why do burnouts happen?Several factors contribute to a burnout, which can encompass problems in your work, lifestyle, and even your personality.The feeling of losing control over your career, the lack of recognition, overly demanding and piled up workload, and/or a high-pressure environment are some of the work-related causes of a burnout.Meanwhile, having the “work is life” mentality, without setting aside time for downtime and relaxation, can prevent you from recovering from burnout. Other lifestyle factors include lack of close relationships, support from family and peers, as well as nutrition and much-needed sleep.Studies have also shown that people with perfectionist tendencies tend to develop burnout more. Usually, those with a Type A personality (competitive and work-obsessed) are highly affected by this condition, as well as people with pessimistic views of themselves and the world, those with control issues, and those who are high-achievers.Signs of burnoutIn a study conducted by the University of New South Wales (UNSW) (1), it was found that these nine factors are prevalent in people experiencing burnout: Stress Physical exhaustion Low mood Irritability and anger Sleep disturbances Lack of motivation or passion Lack of concentration, memory loss or brain fog Withdrawal from others Physical symptoms such as aches, headaches, nausea and low libido Emotional fragility Stress relief and recovering from burnoutNow that you have a grasp on what burnout is, it's time to take active measures to overcome burnout—especially if you suspect yourself or a loved one is suffering from its effects.Here are some tips you can put into practice today to help overcome burnout:Make time to build meaningful relationshipsLeaning on someone's shoulder and taking the load off your chest is an effective way of releasing that excess baggage. It's not shameful to ask people around you for support; sometimes, you just need to take the initiative to approach someone and start opening up. This support system can be in the form of your family or close friends, or building a new relationship with co-workers and others who you want to make a connection with (2).Joining an online community is also a great option to meet like-minded peers. Finally, cutting off ties with negative people may help maintain your focus.Shift to an optimistic mindsetWhether it's at work or in personal life, looking at the brighter side of things contributes to stress relief and can help prevent burnout. Instead of submerging yourself in ‘what ifs' and ‘I can'ts', eyeing practical solutions and changing your attitude can offer a regained sense of purpose and control. Give yourself time to recover by finding joy in daily life on other things instead of dwelling on the bad things may significantly improve your mood.Set your priorities straightRecovering from burnout requires you to sit down and reflect on things that matter to you the most. It helps to write down and try to live out your priorities. Setting boundaries, logging off from the toxicity of social media, working on your personal projects or engaging in a hobby, and practicing self-care are some options to include in the list. Looking inwards—instead of what's just spread out in front of you—is key to rediscovering that equilibrium you crave. After all, stressors shouldn't be on top of your priority list—the most important things in your life are.Include exercise in your daily habitsStudies have shown that constant movement has positive effects in alleviating stress2. Whether you choose a meditative workout like yoga or a simple cardio routine of brisk walking or a morning jog, finding an exercise that will get your body sweating and your heart pumping increases your energy and boosts your mood.Maintain a healthy dietEating well supports not only weight management, but also your mental and emotional condition.Consider lessening your sugar and refined carbs intake, and instead have a healthy serving of omega-3 fatty acids. It also helps to avoid nicotine, and drink alcohol in moderation (2).Recovering from burnout is aided by the nutrients from a well-balanced plate. Taking vitamin supplements alongside a healthy diet can help you achieve your daily nutrient targets. Here are some supplements to consider to help with burnout:AshwagandhaClinical trials support the use of ashwagandha to relieve stress and sleeplessness. This supplement facilitates your body to cope with stress, with its key biochemical components—the withanolides—that exert therapeutic effects in the body (3). Ashwagandha helps the body adapt to stress by moderating the hypothalamus-pituitary-adrenal axis (4). It also helps relieve symptoms of mild anxiety and improves sleep quality.MagnesiumA healthy dose of magnesium supports energy production, cardiovascular function, and nervous system health. Reduced levels of magnesium are also associated with higher levels of stress (5).B complexThe B group vitamins help release energy from nutrients like carbohydrates, fats, and protein. These also assist with brain function, stress support, and immune system function, making it ideal in nourishing the nervous system and acting as an antioxidant. Some B vitamins are also useful in improving the body's stress response (6).Calcium plusCalcium isn't just for the bones—having this supplement is also required to aid in muscle contraction, energy production, immune function, and more. Calcium also helps neutralise the pH balance of cortisol (7). Cortisol is released by the body during periods of stress.Vitamin B12This vitamin is key in metabolising fats and amino acids, as well as the formation of myelin, which creates a protective sheath around your nerve cells.A lack of vitamin B12 can result in fatigue, cognitive difficulties, and weakness (8), which may exacerbate burnout.Ginkgo and BrahmiTraditionally used in Chinese medicine to help improve memory function, ginkgo is your key to help focus and prevent memory loss. Brahmi, on the other hand, enhances the quality of memory and brain function. Ginkgo has been found to reduce stress and anxiety, while brahmi supports adaptogenic effects when one is under stress (9).In addition to a well-balanced plate, taking custom multivitamin packs may also support you in recovering from burnout. Try a supplement subscription with Vitable, and make use of our nationwide vitamin delivery services which brings your custom packs right to your doorstep. Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium plus | Vitamin B12 | Ginkgo Brahmi*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: UNSW's School of Psychiatry & Black Dog Institute. “Burnout diagnosis one step closer with new clinical checklist and predictor of which personalities are most at risk.” Black Dog Institute: blackdoginstitute.org.au. Published on https://www.blackdoginstitute.org.au/news/burnout-diagnosis-one-step-closer-with-new-clinical-checklist-and-predictor-of-which-personalities-are-most-at-risk/. Accessed on October 2, 2021. Melinda Smith, M.A., Jeanne Segal, Ph.D., & Lawrence Robinson. “Burnout Prevention and Treatment.” HelpGuide: helpguide.org. Published on https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm#. Accessed on October 2, 2021. Farooqui, A., "Chapter 9 - Strategies for the potential treatment of neurological disorders with Chinese and Indian medicinal plants". ScienceDirect: Molecular Aspects of Neurodegeneration, Neuroprotection, and Regeneration in Neurological Disorders. Published 2021 on https://www.sciencedirect.com/science/article/pii/B9780128217115000097. Accessed October 4, 2021. Vitable. “Ashwagandha Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ashwagandha-plus. Accessed October 4, 2021. https://www.sciencedirect.com/science/article/pii/S0028390811003054?via%3Dihub Vitable. “B Complex”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed October 4, 2021. Orthopaedic Associates of Michigan. “Stress and Osteoporosis”. Orthopaedic Associates of Michigan. Published November 2017 on https://www.oamichigan.com/stress-and-osteoporosis/. Accessed October 4, 2021. Harvard Health Publishing Staff. "Vitamin B12 deficiency can be sneaky, harmful". Harvard Medical School: Harvard Health Publishing. Published August 2020 on https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780. Accessed October 4, 2021. Vitable. “Ginkgo & Brahmi”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed October 4, 2021.

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What happens to the body while sleeping: REM and non-REM sleep explained

What happens to the body while sleeping: REM and non-REM sleep explained

A busy daily life may result in difficulty getting enough sleep. Sleeping problems are very common in Australian adults, with 4 out of 10 not getting enough good sleep at night (1). Not all people require the same number of hours of sleep. However, the average amount needed for adults is around 7 to 9 hours of sleep each day (2).Inadequate sleep might be caused by lifestyle factors that include work patterns, usage of applications and gadgets, or even environmental reasons such as noisy surroundings. Sometimes, it's also caused by sleep disorders.Read on to learn what happens to your body when you sleep, and how healthy practices, including taking ashwagandha for sleep, can help you.What happens to your body when you sleep?When we fall asleep, the body has the opportunity to rest and relax. The muscles are not in action, and consciousness is suspended. However, brain waves remain active while asleep.The body's circadian rhythm, also referred to as the internal body clock, controls when you begin to feel awake or sleepy. Whenever the body's circadian rhythm becomes disrupted or shifted, this can induce sleep problems and inability to get into deep sleep.REM and non-REM sleepWhat happens to your body when you sleep includes two phases: rapid eye movement sleep (REM) and non-rapid eye movement (non-REM) sleep (3). During the non-REM sleep cycles, the body goes through 4 stages. In the first stage, the body begins to shift between wakingness and sleep, where even the slightest movement can easily wake you up. As it moves forward to the next three stages, eye movement begins to drop, and stop. The body temperature lowers and you begin to fall into a deeper sleep.During the REM stage, the eyes move rapidly. The heart rate may go up, along with your blood pressure, which is where the brain becomes very active even while asleep. REM sleep is the kind where dreaming happens. During this period, the body learns and creates new memories.The body switches between the two phases throughout a whole night's worth of sleep. Adults tend to spend a fifth of their night sleeping in the REM phase, with the remaining hours spent in non-REM sleep.What happens to your body when you do not get enough sleep?When you restrict yourself from getting enough sleep or resting, it can have many negative impacts on your health, particularly to your immune system (4). These problems can be either short-term or long-term. A person's ability to function properly depends on how much sleep they are getting (5). If you aren't able to get enough sleep, or if you have frequent light sleep, or sleep at the wrong times, there's a higher chance that you'll feel more tired when awake. This means you might feel less alert, less awake, and more groggy or absent.Sleep deficiency interferes with your daily routine. It can affect your quality of work and how you interact socially. A lack of sleep may affect cognitive functions such as learning, reacting, and focusing. It also affects your emotions, making you irritable and cranky, or anxious when exposed to social situations.Even a few hours of lost sleep can significantly impact a person. Sleep deficiency can have the following major impacts: Short-term memory loss Poor judgement Reduced awareness and judgement Difficulty concentrating Lack of motivation Microsleeping, which is falling asleep involuntarily between minutes or hours Heightened emotions Moodiness, irritability, or shortened temper Reduced efficiency and productivity How to improve sleep deficiencyNow that you know what happens to your body when you sleep, there are a few things you can do when trying to “fix your body clock,” even with a busy lifestyle. These strategies can help step-by-step in solving sleep deficiency:Remembering the importance of sleepThink of sleep on a level of importance as taking medicine or drinking water. Finding time to sleep can be hard, but it can help if you think of time to sleep as a complete necessity.Working, learning and memory based activities, and trying to have a proper lifestyle are a few main causes why we lose sleep. Sleep drops far down our list of priorities because of responsibilities and wants, but it would be worth noting that without proper rest, we may not be able to achieve much at maximum capacity.Waking up consistentlyWaking up at the same time every single day can train your body to think of that specific time as the start of your day. As it continues, your body will naturally feel sleepy at a certain time at night.Avoid using your phone before going to sleepNights are for resting and sleeping, which is why you should try to maximise the time you have on hand for doing things that help you relax. Social media, gadgets, and the like can keep you awake more than it can help you feel sleepy. Try to read a book, take a hot shower or bath, or perform a relaxing exercise before going to bed.Developing relaxing practices and habits before going to sleep makes the body think that you're tired and need to rest. Associating these relaxing activities with sleep makes it easier to achieve a proper circadian rhythm.Try supplementationCertain supplements may help you in relaxing and getting more sleep. Among these is ashwagandha, a herb that can be taken as tea, or as a supplement. Taking ashwagandha for sleep supports quality sleep at night. Ashwagandha has been found to promote the body's response to stress (6). In doing so, it is capable of relieving symptoms of mild anxiety. Ashwagandha has also been found to reduce the time it takes to fall asleep.A lack of sleep can lead to stress and irritability. Finding ways to relax can be difficult, which is where a vitamin subscription may help. Alongside a healthy diet, include ashwagandha in your daily vitamin packs, which are made up only of the custom vitamins that are right for your needs. Try Vitable vitamins, and make use of our vitamin delivery anywhere in Australia todayReferences:1. Deloitte. Exhibit 2b: Asleep on the Job: Costs of Inadequate Sleep in Australia. Published 2017 on https://www.sleephealthfoundation.org.au/news/special-reports/asleep-on-the-job-costs-of-inadequate-sleep-in-australia.html. Accessed on September 25, 2021.2. Healthdirect. Sleep. Healthdirect. Published August 2020 on https://www.healthdirect.gov.au/sleep. Accessed on September 25, 2021.3. South Australia Health. Getting enough sleep. South Australia Health. Published September 2021 on https://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/healthy+sleep/getting+enough+sleep. Accessed September 25, 2021.4. Australian Parliament House. 2. Insufficient Sleep. Australian Parliament House. Published 2019 on https://www.aph.gov.au/Parliamentary_Business/Committees/House/Health_Aged_Care_and_Sport/SleepHealthAwareness/Report/section?id=committees%2Freportrep%2F024220%2F26953#footnote2target. Accessed September 25, 2021.5. National Institutes for Health. Sleep Deprivation and Deficiency. National Institutes for Health. Published 2021 on https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency. Accessed September 25, 2021.6. Vitable. Ashwagandha Plus. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ashwagandha-plus. Accessed October 2, 2021.

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Dealing with stress? Understand how it affects your body and what you can do to overcome it

Dealing with stress? Understand how it affects your body and what you can do to overcome it

Part of the human experience is dealing with stress during periods of life that involve difficult or demanding situations. Feeling under pressure or fearing failure are among the main causes of stress. We've all been through it, so don't sweat it!When in a stressful event, a ‘fight or flight' response is triggered. This prepares the body to take action against whatever threat is being faced, where hormones such as adrenaline and cortisol are released. This effect of stress on the body leads to a sped-up heart rate and heavier or quicker breathing (1).During these times, the level of a person's stress depends on how they perceive, react or deal with the particular situation at hand. If the amount of stress being experienced is greater than what we are capable of dealing with, some bodily functions are impacted more than usual.The effects of stress on the nervous systemThe effect of stress on the body includes structural changes in certain parts of the brain (2). Chronic stress may lead to the atrophy of brain mass, which can decrease its overall weight (3). These changes affect how a person deals with stress, especially in connection to their cognitive functions and memory.Both long-term memory and short-term memory depend strongly on the hippocampus, a part of the brain with a high density of glucocorticosteroid receptors, which are affected by stress (4). When stress becomes overwhelming and affects this part, memory loss and disorders can occur.The effects of stress on the immune systemPeople who experience stress frequently are more likely to suffer health conditions. Overwhelming amounts of stress can weaken the immune system's resistance, making the body susceptible to various conditions, including affecting cardiovascular systems (5)This happens due to stress affecting the functions of the central nervous system and the neuroendocrine system. Neural and neuroendocrine responses release stress mediators, but too much stress may decrease the capabilities of these mediators (6).The effect of stress on the body may lead to malignancy, as the immune system becomes suppressed and compromised. This means that growth hormones may be held back, and certain hormones being suppressed can disrupt how the immune system's balance functions (7).The effects of stress on the cardiovascular systemWhether or not the stress a person is experiencing is chronic or acute, it has the ability to significantly impact the cardiovascular system and how it functions (8). Stress can affect heart rate, contraction strength, and makes the veins narrow further (9).At times, a large amount of stress can activate the parasympathetic nervous system, which leads to stimulating the limbic system. This negatively affects heart rhythm and blood pressure, thus increasing the risk of heart attack (10). The demand for oxygen and increased heart rate also makes it difficult for the cardiovascular system to function properly.How supplementation can help with stress managementCertain nutrients can help you deal with the effect of stress on the body. While most of these can be taken in through a healthy diet, supplements can be consumed alongside it to ensure that you are receiving sufficient amounts. Couple that with a healthy workout routine, and you're halfway there.Natural, herbal-based vitamins like Ashwagandha and Ginkgo Brahmi can help enhance your body's adaptation to stress as well as help minimize the effects of mental health problems.Ashwagandha works as a stress relief agent hrough its moderating effect on the hypothalmus-pituitary-adrenal axis. It has been shown to reduce the effects of chronic stress (11). Ginkgo Brahmi have also been shown to reduce stress and mild anxiety (12).B-group vitamins, calcium, and magnesium can also help support a healthy stress response in the body.The B group of vitamins or B-complex supports a healthy stress response in the body by supporting the nervous system and restoring nutrient levels during times of stress (13).Calcium has a role in regulating muscle contraction, heartbeat, nerve conduction, and immune function, which may all be affected by stress (14). Calcium also helps neutralise the pH balance of cortisol, the hormone released during stressful periods (16).Studies have also shown that magnesium can help with alleviating stress (15).Stress can cause the high-functioning systems in the body to malfunction. A good way to support the body during stressful periods is through a monthly vitamin subscription which can accompany a healthy diet. Get the supplements you need from the best vitamin packs by Vitable today. Our personalised vitamins in Australia even comes with vitamin delivery service which brings your custom pack right to your doorstep.Find out more about other areas that the above supplements can help you with:Ashwagandha | Ginkgo Brahmi | B complex | Calcium | Magnesium*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: HealthDirect. Stress. HealthDirect. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed September 25, 2021. Lupien SJ, McEwen BS, Gunnar MR, Heim C. Effects of stress throughout the lifespan on the brain, behaviour and cognition. National Institutes of Health. Published June 2009 on https://pubmed.ncbi.nlm.nih.gov/19401723/. Accessed September 25, 2021. Sarahian N, Sahraei H, Zardooz H, Alibeik H, Sadeghi B. Effect of memantine administration within the nucleus accumbens on changes in weight and volume of the brain and adrenal gland during chronic stress in female mice. National Institutes of Health. Published 2014 on https://biot.modares.ac.ir/article-30-7153-fa.pdf. Accessed September 25, 2021. de Kloet ER, Oitzl MS, Joëls M. Stress and cognition: are corticosteroids good or bad guys? National Institutes for Health. Published October 1999 on https://pubmed.ncbi.nlm.nih.gov/10481183/. Accessed September 25, 2021. Khansari DN, Murgo AJ, Faith RE. Effects of stress on the immune system. Published May 1990 on https://pubmed.ncbi.nlm.nih.gov/2186751/. Accessed September 25, 2021. Kiecolt-Glaser JK, Glaser R. Stress and immune function in humans. Published 1991 on https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-006X.70.3.537. Accessed September 25, 2021. Rivier C, Vale W. Effect of the long-term administration of corticotropin-releasing factor on the pituitary-adrenal and pituitary-gonadal axis in the male rat. Published February 1985 on https://pubmed.ncbi.nlm.nih.gov/2982917/. Accessed September 25, 2021. Engler MB, Engler MM. Assessment of the cardiovascular effects of stress. Published October 1995 on https://pubmed.ncbi.nlm.nih.gov/8537831/. Accessed September 25, 2021. Herd JA. Cardiovascular response to stress. Published January 1991 on https://pubmed.ncbi.nlm.nih.gov/1986391/. Accessed September 25, 2021. Cohen H, Benjamin J, Geva AB, Matar MA, Kaplan Z, Kotler M. Autonomic dysregulation in panic disorder and in post-traumatic stress disorder: application of power spectrum analysis of heart rate variability at rest and in response to recollection of trauma or panic attacks. Published September 25, 2000 on https://pubmed.ncbi.nlm.nih.gov/10980322/. Accessed September 25, 2021. Vitable. Ashwagandha Plus. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ashwagandha-plus. Accessed October 2, 2021. Vitable. Ginkgo & Brahmi. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed October 2, 2021. Vitable. B Complex. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed October 2, 2021. Vitable. Calcium Plus. Vitable. Published (n.d.) on https://research.get.vitable.com.au/calcium-plus. Accessed October 2, 2021. Kabir-Ahmadi, M., et. al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLOS Global Public Health. Published December 18, 2018 on https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0208454. Accessed October 2, 2021. Orthopaedic Associates of Michigan. Stress and Osteoporosis. Orthopaedic Associates of Michigan. Published November 2017 on https://www.oamichigan.com/stress-and-osteoporosis/. Accessed October 2, 2021.

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Dealing with stress? Here are simple ways to take control of its symptoms

Dealing with stress? Here are simple ways to take control of its symptoms

In our fast-paced world, we encounter stress triggers at almost every turn. Since stress is an inescapable part of life, it helps to form healthy responses to stress-inducing situations so that you can move through them relatively unscathed. Instead of letting stressors overwhelm you and put your health at risk (1), here are some tips for actively avoiding or managing stress.Know your triggersPart of learning how to deal with stress is understanding how you respond to it. This involves being observant of your body's physical reactions to challenges, the emotions that surface when you're having a tough time, and the kinds of thoughts that enter your mind when you're faced with a particularly stressful day. After you've learned to recognise your unique responses to stress, step two is to identify when these sensations, feelings, and thoughts arise. Seeking medical advice to determine what kinds of situations bring about your stress responses makes it easier to avoid them, or in cases when that's not possible, to anticipate your reactions in order to better manage them. By becoming more mindful of your stressors, stress reactions are no longer unwanted surprises, but things you can spot from a mile away and adequately prepare for.Stress triggersCertain situations may trigger stress9. These include:Major life eventsThese may include life-altering events such as a divorce, or death in the family. Even more positive events such as having a wedding, or giving birth may also be causes of stress (9).Everyday stressThese include situations that occur on an everyday basis, or as part of one's regular responsibilities (9) like work and family life. Finances are also a cause of everyday stress. It was found that 1 in 4 of Australians in the lowest economic bracket experience psychological distress (11).Traumatic eventsThese refer to life-threatening situations that can trigger acute stress (9) like being caught up in accidents, natural disasters, or experiencing abuse (10).Make healthy choicesStress in itself is more often than not something we cannot fully control. However, how much we allow stress to affect us, the positive or negative attributions we assign to stressful situations, and how quickly we bounce back from stress can somewhat be controlled.Some of these healthy, stress-busting choices include turning to exercise (as exercise can reduce negative feelings and increase our feelings of overall well-being) (7), eating properly (as whole foods, in contrast to processed foods, have the power to feed parts of our brain that make us more resilient to stress) (6), avoiding alcohol as stress relief (as alcohol can mimic the effects of depressants (5)), or even making adjustments in your social circle (as the people we spend time with can influence the kinds of decisions we make about our health).Consider custom supplementsCustom supplements, such as daily vitamin packs, can be considered as part of your healthy diet. They can be used as an accompanying factor to complement any lifestyle changes you've made to increase your body's resilience to stress. If you're looking for personalised vitamins in Australia to pair with healthy living, here's what you can consider for stress relief:AshwagandhaAshwagandha is a medical herb classified as an adaptogen, a substance that helps the body adapt to stressful conditions. Vitable's ashwagandha supplement supports the body's healthy stress response and relieves symptoms of stress. Once a stressful situation has passed, having ashwagandha as part of your custom supplements plan can be a great comfort as the herb can reduce symptoms of mild anxiety. The herb can promote quality sleep and reduce the time needed to fall asleep too.MagnesiumWhen you're stressed, your muscles tense up as part of the body's natural stress response. While tense muscles should relax as stress passes, some people remain in a constant state of muscular tension. If you are looking for custom supplements for stress that manifests in this way, magnesium may be able to help. Magnesium can support muscle relaxation and reduce the occurrence of muscle stiffness and cramps. More importantly, magnesium can restore energy levels to help you power through stressful situations. Studies (2) have also shown that magnesium, coupled with zinc, has positive effects on academic performance by improving learning and memory.B complexThe B-vitamin group plays an important role in several bodily processes, including stress management. Vitable's B Complex supplement harnesses the powerful abilities of each B vitamin to support healthy stress response.For example, vitamin B1 (3) or thiamine contributes to the structure and function of nerve cells, while vitamin B6 contributes to the synthesis of serotonin, a neurotransmitter that regulates happiness and well-being, and dopamine, one of the “feel-good” hormones. Vitamin B Complex is a collection of all eight essential B vitamins, so by taking it as one of your customised vitamins, you're allowing your body to reap all of their stress-fighting benefits.Calcium PlusCalcium is mostly associated with maintaining healthy bones and teeth. It also supports nerve conduction. This is an important process where neurons convey information from the brain to different parts of the body. Without the brain and the body's smooth communication, healthy stress responses would be impossible to execute.Vitamin B12The nutrient, Vitamin B12, plays an essential role in several brain functions, such as maintaining the protective casing around the neurons and sharpening cognitive abilities (4). If our cognitive abilities—our thinking abilities that allow us to make good decisions, think rationally, and respond to environmental stimuli in a timely manner—are compromised, we could become more susceptible to the effects of stress. Vitamin B12 supports these cognitive abilities, allowing brain functions like learning and information processing to roll out smoothly, especially in high-stress situations when they are more needed.Ginkgo and BrahmiGingko is a medicinal leaf traditionally used in Chinese medicine primarily for memory loss, while brahmi is an Ayurvedic herb known for its connection to cognitive health. When combined together in customised vitamins, you can experience how they reduce the symptoms of stress and enhance the body's adaptation to stress by reducing symptoms of mild anxiety and promoting adaptogenic effects (8). Vitable combines the potencies of Ginkgo and Brahmi to give you the best of both in the most convenient form. Vitamins and supplements contain essential nutrients. Without them, we are unable to make new cells, repair damaged tissue, or convert food to energy. Vitable Australia offers a top-notch daily vitamin subscription package that allows you to mix and match to create your own customised vitamins. We make sure to tailor-fit our vitamins based on your unique needs and goals. If you're looking for custom supplements complete with vitamin delivery in Australia, look through our selection and get your nutrition fix today.Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium Plus | Vitamin B12 | Ginkgo Brahmi *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: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 Accessed September 18, 2021 National Institutes of Health. (2011). The role of magnesium therapy in learning and memory. https://www.ncbi.nlm.nih.gov/books/NBK507270/ Accessed September 18, 2021 National Institutes of Health. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy - A Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ Accessed September 18, 2021 Mayo Clinic. Vitamin B-12 Overview. https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663 Accessed September 18, 2021 Addiction Center (2021). Is Alcohol a Depressant? https://www.addictioncenter.com/alcohol/is-alcohol-a-depressant/ Accessed September 23, 2021. Cleveland Clinic. (2021). Eat These Foods to Reduce Stress and Anxiety. https://health.clevelandclinic.org/eat-these-foods-to-reduce-stress-and-anxiety/ Accessed September 23, 2021. Mayo Clinic. n.d. Stress Management. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 Accessed September 23, 2021. Vitable. Ginkgo & Brahmi. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed September 26, 2021. HealthDirect. Causes of Stress. HealthDirect. Last reviewed September 2019 on https://www.healthdirect.gov.au/causes-of-stress. Accessed September 26, 2021. Office on Women's Health. "Stress and your health". Office on Women's Health. Last updated March 2019 on https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health. Accessed September 26, 2021. Isaacs, A., et. al., Lower Income Levels in Australia Are Strongly Associated With Elevated Psychological Distress: Implications for Healthcare and Other Policy Areas. National Institues of Health: US National Library of Medicine. Published October 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213368/. Accessed September 26, 2021.

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Calcium and stress: What's the connection and can calcium supplements help to relieve symptoms of stress?

Calcium and stress: What's the connection and can calcium supplements help to relieve symptoms of stress?

Stress is a common occurrence in today's faced-paced society. In fact, to be stressed is often considered to be part of “the new normal.” Stress is an expected human response to challenging or dangerous situations (1). A small amount of stress can lead to increased alertness, energy and productivity. For example, an athlete who is pressured to win a race gets a rush of adrenaline while playing; allowing him/her to perform to a higher standard.However, repeated or prolonged exposure to a stressor leading to stress can have detrimental physical and mental effects on the body. This long term or constant exposure to stress may prevent the person's body or mind from functioning normally (2).How stress can affect a person or cause illness is not straightforward. Stress can be more detrimental to one person than it is to another, depending on the individual's ability to adapt to the stressor (3).Sources of stress in our daily livesIncreasing demands and pressures from both home and the workplace are common causes of stress. Personal finances, family, and trying to maintain a healthy lifestyle are among the top reasons Australian adults say they are stressed (4).Stress relief can be practiced through deep breathing techniques, meditation, or other relaxation techniques. Regular exercise and a balanced diet can also aid in a healthy stress-relieving routine.Among the nutrients that can support our bodies as they deal with daily stressors is calcium. Yes, calcium and stress do in fact share a link. Calcium can be consumed through calcium-rich foods like milk, cheese, and yoghurt. It can also be found in less commonly known sources such as firm tofu, fish, vegetables, and nuts (6). In circumstances where you are not able to get enough calcium from food alone, it can be helpful to consider supplementation alongside a healthy diet.The connection between calcium and stressCalcium plays a vital role in muscle contraction, especially the regulation of heart muscle contractions (5). Keeping your heart healthy is essential, especially as stress may increase the chance of heart conditions (7).Calcium also helps in neutralising the stress hormone cortisol, in the same way an antacid can help neutralise stomach acid (8). Calcium helps neutralise the pH balance of cortisol, bringing our bodies back to a more neutral state. However, when the body does not get enough calcium from food, it takes calcium from the deposits in our teeth and bones to neutralise cortisol. This may lead to weaker bones down the line.Calcium also plays a role in supporting one's immune system response (9). This is important because persistent stress may contribute to higher-than-average levels of cortisol, which may hinder our anti-inflammatory response, resulting in more infections. Stress also reduces the body's lymphocytes, or immunity cells (10).You can beat stress with simple, straightforward lifestyle changes and a healthy diet. You may even opt for calcium supplements to support your goal of overcoming stress.Try out a monthly vitamin subscription with Vitable today and put together your own pack of personalised supplements. We offer premium vitamin packs in Australia, which even comes with a vitamin delivery service that sends your personal packs right to your doorstep.Find out more about other supplements that can help you with energy:Magnesium | B complex | Vitamin B12 | Calcium Plus | Ashwagandha | Ginkgo Brahmi*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: https://www.healthdirect.gov.au/stress. Accessed on October 23, 2021. National Institute of Mental Health. 5 Things You Should Know About Stress. National Institute of Health. Published on https://www.nimh.nih.gov/health/publications/stress. Accessed on October 23, 2021. Mohd. Razali Salleh. Life Event, Stress and Illness. Malays J Med Sci. Pulished October 15, 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/. Accessed on October 23, 2021 Australian Psychological Society. Stress and Wellbeing in Australia Survey. Australian Psychological Society. Published 2014 on http://www.psychology.org.au/. Accessed on October 23, 2021. Braun, L., and Cohen,Marc. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Published 2015. Accessed on October 23, 2021. HealthDirect. Calcium. HealthDirect. Last reviewed December 2019 https://www.healthdirect.gov.au/calcium. Accessed on October 25, 2021. University of Rochester Medical Center. Stress Can Increase Your Risk of Heart Disease. University of Rochester Medical Center. Published n.d. on https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2171. Accessed on October 25, 2021. Orthopaedic Associates of Michigan. Stress and Osteoporosis. https://www.oamichigan.com/stress-and-osteoporosis/. Accessed October 25, 2021. S. Grinstein. Calcium homeostasis and the activation of calcium channels in cells of the immune system. Published on Jan 1989 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1807782/. Accessed on October 25 2021. University of Maryland Medical System. How Does Stress Affect the Immune System? University of Maryland Medical System. Published n.d. On https://health.umms.org/2020/11/10/stress-immune-system/. Accessed on October 25 2021.

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Cortisol: The stress hormone and how to manage it

Cortisol: The stress hormone and how to manage it

Cortisol and stress: The connectionStress is experienced by everyone and is a completely normal part of life. It's our body's reaction to a challenge or demand (1). But to better understand stress, we first have to get to know cortisol, a steroid hormone. Cortisol and stress are closely related. When stressed, a hormonal reaction that tells your brain to adapt to a situation through a fight or flight mechanism takes place. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located at the top of your kidneys, to release a surge of hormones, including adrenaline and cortisol (2). Also known as the primary stress hormone, cortisol helps control the body's use of fats, proteins and carbohydrates; suppresses inflammation; regulates blood pressure; increases blood sugar; and can also decrease bone formation. It also controls the sleep/wake cycle, giving you a boost of energy to better handle an emergency (3).But what happens when this system of releasing cortisol during stressful times goes out of hand?Stress and health problemsA small amount of stress can lead to increased alertness, energy and productivity. For example, an athlete playing in a game gets a rush of adrenaline, allowing him or her to perform with higher levels of energy.However, repeated or prolonged exposure to a stressor leads to chronic stress and can have detrimental effects physically and mentally. This long-term or constant exposure to stress prevents the person's body or mind from returning to normal activity (4). Too much cortisol may lead to weight gain (particularly around the abdomen and neck), fatigue, muscle weakness, easily bruised skin, among other health issues (5).Managing the effects of excessive cortisol and stressIf you feel that you are experiencing any of these symptoms, it is best to contact your healthcare professional for an overall treatment plan. A professional can provide recommendations on how to reduce cortisol. You can also curb the effects of excessive cortisol and stress by supplementing your daily routine with the right vitamins and minerals. These can be obtained through a healthy and well-balanced daily diet. You may also opt for supplementation to be paired alongside a healthy diet plan.Below are the vitamins and minerals you may want to consider to help manage stress and cortisol levels:Vitamin B complex and B12Each B vitamin plays a unique role in the body, making B group vitamins essential for your body to function optimally. B group vitamins help release energy from nutrients like carbohydrates, fats and protein. They also assist with brain function, healthy stress response, and the immune system function. One study found that B vitamin supplementation resulted in significant reduction in reports of personal strain due to work stress (11).Vitamin B12 is essential for cellular energy production and metabolism, both areas that need a boost during periods of stress (6). It also aids the nervous system through the synthesis of protein structures in the myelin sheath around nerves. On the other hand, vitamin B12 deficiency might result in demyelination of nerves, causing neurological problems (7). Vitable's Vitamin B12 supplement comes in an easily digested, highly active form that is easy for your body to absorb. It uses methylcobalamin which is a bioavailable form of B12.MagnesiumMagnesium is required by the body to metabolise dietary carbohydrates and fats for energy (8). Increased stress can make the body expend more energy. And since we're using magnesium to metabolise carbs and fats, increased or prolonged stress can lead to a potential magnesium deficiency. Deficiency is a significant concern because magnesium is also involved in the control of several central nervous system processes, and depletion can lead to neurological symptoms or disease (9).Increase your magnesium intake to ensure your body gets the energy it needs. Vitable's Magnesium supplement is in the form of magnesium citrate, one of the most easily absorbed and utilised forms by the body. It also comes in a vegetarian capsule form and is vegan, free from added gluten and lactose, and non-GMO.CalciumCalcium plays a vital role in muscle health. Good muscle health properly regulates several muscle contractions like that of the heart's (10). This aids energy production and immune function that may help us manage stress better.Vitable's Calcium Plus supplement is enriched with vegan Vitamin D3. This helps increase calcium metabolism and absorption in the body. The pair works together to support bone health and muscle function.AshwagandhaFurther reduce stress symptoms and improve sleep quality by consuming Ashwagandha. The traditional Ayurvedic herb has been used around the world for centuries for its calming effects. Vitable's Ashwagandha supplement uses a potent and full spectrum, scientifically-backed Ashwagandha extract available in the market. With expansive clinical backing, this herbal extract uses only the roots and not the leaves, providing an undiluted full spectrum of benefits. This adaptogen not only aids in stress relief but helps reduce time to fall asleep.Ginkgo and BrahmiThe Ginkgo leaf has been used medicinally for thousands of years and is one of the world's oldest living tree species. Also known as the brain herb, Ginkgo is a powerful adaptogen that has the ability to improve brain function, concentration and memory along with supporting the body's stress response.Brahmi is a common herb used as another traditional Ayurvedic medicine. It is renowned as a powerful brain tonic. The nerve tonic exerts nootropic activity to enhance cognition.Using high quality plant extracts and made using gentle solvents, the extraction ensures that the supplement resembles the composition of the natural plant. The high dosage combination of both herbs makes it a powerful formula to support brain function. By incorporating specific vitamins and minerals into your diet, you can support your body in beating stress. If you are struggling to meet your daily requirements, then you can consider supplementation. Try out a monthly vitamin subscription with Vitable Australia where you can put together custom vitamin packs that suit your needs, which can be taken alongside a well-rounded diet. You can also make use of our vitamin delivery service to have your daily vitamin packs brought right to your doorstep.Find out more about other areas that the above supplements can help you with:Vitamin B complex | Vitamin B12 | Magnesium | Calcium | Ashwagandha | Ginkgo Brahmi *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: Medline Plus. Stress and your health. NIH US National Library of Medicine. Published on https://medlineplus.gov/ency/article/003211.htm. Accessed Oct 26, 2021. Mayo Clinic Staff. Chronic stress puts your health at risk. Mayo Clinic. Published July 8, 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. Accessed Oct 26, 2021. John Hopkins Medicine. Adrenal Glands. Published on https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands. Accessed Oct 26, 2021. National Institute of Mental Health. 5 Things You Should Know About Stress. National Institute of Health. Published on https://www.nimh.nih.gov/health/publications/stress. Accessed on October 23, 2021. Health Direct. The role of cortisol in the body. Published May 2020 on https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body. Accessed Oct 26, 2021. O'Leary, F., & Samman, S. Vitamin B12 in health and disease. Published 2010 on https://doi.org/10.3390/nu2030299. Accessed Oct 26, 2021. Braun, L., and Cohen,Marc. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Published 2015. Accessed on October 26, 2021. Linus Pauling Institute - Micronutrient Information. Magnesium. Published 2019 on https://lpi.oregonstate.edu/mic/minerals/magnesium. Accessed Oct 26, 2021 Grober, U., Schmidt, J., Kisters, K. Magnesium in Prevention and Therapy. Published 2015 on https://www.mdpi.com/2072-6643/7/9/5388. Accessed Oct 26, 2021. Braun, L., and Cohen,Marc. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Published 2015. Accessed on October 26, 2021. Stough, C., et. al., Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol. Published December 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/. Accessed on November 1, 2021.

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Stress and weight: How are they related?

Stress and weight: How are they related?

A certain level of stress is unavoidable nowadays. Whether it be from work or family-related concerns, lifestyle or a specific event - there are various factors that can contribute to stress levels. It can have many impacts on your physical health, but is there a connection between stress and weight loss or weight management?What is stress?First, let's take a look at what stress actually is. It is our body's natural response to challenge or demand (1, 2).The impact of stress can be physical, psychological or emotional. In some cases, stress has the potential to affect how we behave in our daily lives. This can result in sleeping disorders, excessive drinking or smoking as an outlet, and even weight management problems (1,2,3). Whilst the link between stress and weight gain is relatively common knowledge, the relationship between stress and weight loss is far lesser known.Stress and weight lossTrouble absorbing nutrientsStress plays a role in weight loss problems (5). When coupled with an unhealthy diet, stress can inflame the vagus nerve (5). This nerve plays a part in how our body processes and metabolises food (5). Stress prevents it from activating properly, affecting the digestion and absorption of nutrients (5).Gastro-intestinal factorsStress can also lead to gastrointestinal system issues which often results in changing eating habits and appetite (supressed appetite), even higher stress levels and even weight loss. Stress may cause bloating, as well as gut pain and discomfort (9), which may affect your appetite.Stress and weight gainOvereatingJust like weight loss, stress and weight gain also go hand-in-hand (8). Being under stress may result in unhealthy eating habits, commonly referred to as “stress eating.” Higher levels of stress may compel you to keep eating even when you aren't actually hungry, resulting in an excess calorie intake (8).Cortisol productionThe hypothalamic-pituitary-adrenal (HPA) axis is responsible for responding to stress. This, in turn, affects cortisol levels. More cortisol is produced when we are stressed. Cortisol can stimulate cravings for unhealthy foods that are high in fat and sugar. These cravings for calorie-laden foods are because your body thinks it may need to fuel up to face your stressors (10).Stress management tipsNow that we understand the negative health impacts that stress can have on your health and weight management, here are some tips to manage stress levels (4):Exercise regularlyAmong many other health benefits, exercise has also been shown to be a great stress reliever. When choosing an activity, opt for yoga, tai-chi or other relaxing activities that can help you stay fit.Practice relaxation techniquesHabitually taking the time to relax yourself can help manage your stress. Look into activities such as breathing or meditation to help you wind down before starting or ending a busy day. A great time to practice breathing activities or meditation is at the beginning of the day to help put you in a positive mindset, or at the end of the day to help you wind down.Follow a healthy dietMake a habit out of eating nutritious whole foods to help your body combat stress. If your lifestyle, such as time restraints, makes it difficult for you to get all the nutrients that you need, consider how supplements could benefit your diet.Supplements to support stress and weight managementHere are some supplements you can consider taking alongside a healthy diet to help support your body's stress response and weight management.AshwagandhaThis wonder herb is traditionally used in Western herbal medicine to help the body reduce symptoms of stress and enhance the body's adaptation to stress. It has been found to have moderating effects on the HPA axis, and reduces the effects of mild stress (11).B ComplexThe B group of vitamins supports healthy stress response in the body. B5, in particular, helps improve the body's response to stress (12).Ginkgo & BrahmiGinkgo and Brahmi have been known to enhance the body's adaptation to stress. Studies have found that Ginkgo may aid in relieving mild anxiety, while Brahmi helps the body adapt to stress (14).Whilst there are many stress factors that are out of our control, knowing which vitamins can support your body shouldn't be one of them. Vitable's vitamin subscription and vitamin delivery services can help create a personalised vitamin plan to suit your health goals, including stress. Find out more about other areas that the above supplements can help you with:Ashwagandha | B complex | Ginkgo Brahmi *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: Stress (2019), Accessed October 27, 2021 from https://www.healthdirect.gov.au/stress-symptoms Stress (n.d.), Accessed October 27, 2021 from https://www.betterhealth.vic.gov.au/health/healthyliving/stress Stress Management (2021), Accessed October 27, 2021 from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987 Stress: 10 Ways to Ease Stress (2020), Accessed October 27, 2021 from https://my.clevelandclinic.org/health/articles/8133-stress-10-ways-to-ease-stress Stress, Food, and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge (2010), Accessed October 31, 2021 from https://journals.lww.com/psychosomaticmedicine/Abstract/2010/05000/Stress,_Food,_and_Inflammation_.6.aspx Magnesium Status and Stress: The Vicious Circle Concept Revisited (2020), Accessed October 27, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/ Stress and Osteoporosis (2017), Accessed October 31, 2021 from https://www.oamichigan.com/stress-and-osteoporosis/ How do I control stress-induced weight gain? (2020), Accessed October 31, 2021 from https://www.mayoclinic.org/healthy-lifestyle/stress-management/expert-answers/stress/faq-20058497 Stress effects on the body (2018), Accessed October 31, 2021 from https://www.apa.org/topics/stress/body How Stress Can Make You Eat More — Or Not At All (2020), Accessed October 31, 2021 from https://health.clevelandclinic.org/how-stress-can-make-you-eat-more-or-not-at-all/ Ashwagandha Plus (n.d.), Accessed October 31, 2021 from https://research.get.vitable.com.au/ashwagandha-plus B-Complex (n.d.), Accessed October 31, 2021 from https://research.get.vitable.com.au/b-complex Vitamin B12 deficiency can be sneaky, harmful (2020), Accessed October 31, 2021 from https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780 Ginkgo & Brahmi (n.d.), Accessed October 31, 2021 from https://research.get.vitable.com.au/ginkgo-brahmi

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Tips and tricks for stress management and relief

Tips and tricks for stress management and relief

Working towards an approaching deadline, waiting for the bus when you're running late, preparing for a daunting interview - these are some experiences that may result in stress. Whilst in the midst of these situations stress may seem overwhelming, people are resilient in their capacity to experience stressors and effectively recover from them.Stress is the expected human reaction to a challenging or dangerous situation (1). It is a process that occurs when a situation demands more from us, physically or mentally, and the available resources to cope with these demands are not enough. Stress may vary from person to person: what may feel extremely stressful for one person can be manageable for another (2).Effects of stressStress is not always a bad thing: some people thrive under stress, leveraging it as motivation to get things done. However, too much stress can have negative effects on your health. This can include affecting learning and memory processes. The body's immune system may also suffer from excessive stress (3). It can affect your everyday life by adding strain on both your mental and physical performance.Repeated exposure to stress can also lead to a tendency to self-soothe or look for comfort during periods of high stress. They can lead to negative habits such as stress-eating, whereby the hunger cues are ignored and consumption of food is used to fill an emotional void caused by feelings of stress (4).Poor habits under stressStress can reinforce and promote the forming of unhealthy and potentially harmful habits (4). For instance, the stressor may act as a trigger for certain actions or behaviours, such as overeating or shopping. These actions or behaviors may feel like rewards after undergoing stress.When left unaddressed, or if other factors such as the timing of the stressor prove too much to handle, stress can lead us to lean on these habits. The heavier dependence on these actions or behaviours, as in the case of compulsive eating or shopping, may have negative effects on our physical and mental wellbeing.Any adverse effects of stress and the persistence of bad habits such as stress-eating and other similar activities can be avoided with proper stress management.How to manage stressStress management is a combination of good habits that comes from being able to identify what your stressors are. When your stressors are greater than your ability to cope, you need to restore, reboot and recalibrate. This can be done by reducing or removing the stressor, or increasing your ability to cope, or both (5). Leading an active lifestyle can help deal with stress. Exercise prompts your body to release hormones that make you feel good, such as endorphins, which can help reduce stress. Exercise can also release tension in your body, which can build up over time due to stress (6).A nutritious diet is also important for stress management. Eating plenty of healthy food such as fruits and vegetables, and avoiding highly processed foods, sugar, refined carbohydrates and saturated fats can help your body cope with stress (2). Preparing your body and giving it the right tools to reduce and manage stress through adequate nutrition can go a long way in stress management.Supplements to help mitigate the effects of stressA healthy and well-rounded diet can provide you with all the nutrients needed to help manage stress. If you want to ensure that you receive these nutrients sufficiently, supplementation can be considered. These are some of the vitamins and minerals you can choose to help support stress management:AshwagandhaAshwagandha is one of the most widely known herbs of the traditional medicine system of India, Ayurveda. It is traditionally used in Ayurvedic medicine to help relieve symptoms of stress (7). Ashwagandha supplements can help enhance the body's adaptation to stress through restoring stress-induced alterations in the body's cortisol and glucose levels, among others (8).MagnesiumMagnesium is a mineral naturally produced in our bodies and can be found in many leafy green vegetables and animal foods. It is essential in many enzyme systems in our body that are responsible for growth and the production of energy (9). Magnesium is a common factor in many stress-related pathologies.Boosting the amount of magnesium your body has can lead to benefits that include added support to the body's moderation of stress (10). The level of magnesium in our bodies is closely linked to stress levels (10).Vitamin B complexVitamin B complex is a group of eight water-soluble vitamins essential for various processes in the body involving metabolism. Most of these vitamins can't be stored in the body and must be consumed regularly via our diet (11). Taking vitamin B complex supplements can help promote healthy stress responses in our bodies by aiding the reduction of stress and fatigue (2). It achieves this by maintaining the body's homocysteine levels, which is an indication of stress levels (12).Calcium plusCalcium is an essential element that is part of various bodily functions, such as the growth of our bones (13). Calcium deficiency in the body can lead to rise of stressors in the body (14), so if your diet is lacking in calcium-rich foods, you may want to consider supplementation to help address potential shortfalls.Vitamin B12Vitamin B12 is involved in helping the body produce red blood cells, the processing of food to energy, and keeping the nervous system healthy (15). Vitamin B deficiency is linked to the body's homocysteine levels (16). Adding a vitamin B12 supplement to your diet can be a beneficial way to support healthy stress responses in your body.Ginkgo and BrahmiGinkgo is one of the world's oldest living plant species and has been used in traditional Chinese medicine for thousands of years, while Brahmi is a common herb used in traditional Ayurvedic medicine (17).Together, Ginkgo and Brahmi are known to contain agents that can help enhance the body's reaction to stress and promote stress relief (18). Ginkgo and Brahmi supplements may be a good choice for your stress management journey. These are just some of the vitamins and minerals that can be used to tailor-fit your stress management needs. It is important to be aware of the unique needs of your body, to help prepare it for whatever daily challenges and stressors your day can bring.Vitable offers vitamin delivery in Australia right to your doorstep. Our monthly vitamin subscription can contain vitamins and minerals personalised for your everyday health needs. Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium plus | Vitamin B12 | Ginkgo Brahmi*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: Health Direct Content Team. “Stress”. Health Direct: Healthdirect.Gov.Au. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed November 7, 2021. Better Health Channel Content Team. “Stress”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/stress#about-stress. Accessed November 7, 2021. Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T., Sahebkar, A. “The impact of stress on body function: A review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 21, 2017 onhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/. Accessed November 7, 2021. Schwabe, L., & Wolf, O. T. “Stress Prompts Habit Behavior in Humans. Journal of Neuroscience”. US National Library of Medicine National Institutes of Health: Nih.Gov. PublishedJune 3, 2009 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6666491/. Accessed November 7, 2021. Mayo Health Clinic Content Team. “Need stress relief? Try the 4 A's”. Mayo Health Clinic: MayoClinic.Org. Published July 31, 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044476. Accessed November 7, 2021. Queensland Health Content Team. “5 ways to reduce stress right now”. Queensland Health: Health.Qld.Gov.Au. Published March 12, 2018 on https://www.health.qld.gov.au/news-events/news/how-to-reduce-stress-right-now . Accessed November 7, 2021. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 3, 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 2, 2021. Salve, J., Pate, S., Debnath, K., & Langade, D. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. National Library of Medicine: Pubmed.Ncbi.Nlm.Nih.Gov. Published September 1999 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/. Accessed November 7, 2021. Nutrients Reference Values for Australia and New Zealand Content Team. “Magnesium”. Ministry of Health, Nutrients Reference Values: Nrv.Gov.Au. Nih.Gov. Published April 9, 2014 on https://www.nrv.gov.au/nutrients/magnesium. Accessed November 7, 2021. Vink, R., & Nechifor, M. “Magnesium in the Central Nervous System”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed November 7, 2021. Better Health Content Team. “Vitamin B - Better Health Channel”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published May 14, 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-supplements. Accessed November 7, 2021. Stough, C., Simpson, T., Lomas, J., McPhee, G., Billings, C., Myers, S., Oliver, C., & Downey, L. A. “Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published December 22, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/. Accessed November 7, 2021. Vannucci, L., Fossi, C., Quattrini, S., Guasti, L., Pampaloni, B., Gronchi, G., Giusti, F., Romagnoli, C., Cianferotti, L., Marcucci, G., & Brandi, M. L. “Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters”. S National Library of Medicine National Institutes of Health: Nih.Gov. Published December 10, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/. Accessed November 7, 2021. Health Direct Content Team. “Vitamin C”. Health Direct: HealthDirect.Gov.Au. Published March 2020 on https://www.healthdirect.gov.au/vitamin-c. Accessed November 6, 2021. National Health Service Content Team. “B vitamins and folic acid”. National Health Service: Nhs.Uk. Published August 3, 2020 on https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/. Accessed November 7, 2021 Higdon, J. “Vitamin B12”. Oregon State University, Linus Pauling Institute: Lpi.OregonState.Edu. Published 2000 on https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12. Accessed November 7, 2021. Kaschel, R. “Ginkgo biloba: Specificity of neuropsychological improvement-a selective review in search of differential effects”. Human Psychopharmacology: Clinical and Experimental. Published June 23, 2009 on https://onlinelibrary.wiley.com/doi/10.1002/hup.1037. Accessed November 7, 2021. Walesiuk, A., Trofimiuk, E., & Braszko, J. “Ginkgo biloba normalizes stress- and corticosterone-induced impairment of recall in rats”. Pharmacological Research, 53(2), 123–128. https://doi.org/10.1016/j.phrs.2005.09.007 Tamura, J., Kubota, K., Murakami, H., Sawamura, M., Matsushima, T., Tamura, T., Saitoh, T., Kurabayshi, H., & Naruse, T. “Immunomodulation by vitamin B12: augmentation of CD8+ T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficient patients by methyl-B12 treatment”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 1999 on https://pubmed.ncbi.nlm.nih.gov/10209501/. Accessed November 6, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Clinic: MayoClinic.Org. Published on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. 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