Wellness Blog
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
Belonging to today's fast-paced world comes with its own unique challenges, namely, Stress, which has now become an inevitable part of our daily lives. Studies have underlined the importance and benefits of exercise especially for stress relief through physical activity and a healthy diet. In managing stress, we should first understand what it is, its causes and ways to overcome it.What is stress?Certain events, whether real or perceived, cause stress (2), which can lead to severe physiological conditions like cognitive deficiencies and many other effects (14). Stress is especially relevant today because of the prevalence of COVID-19 (18). More people have started to experience stress as the pandemic has brought about job losses; an increased sense of fear of the virus and fear for the health of oneself and their families; and loneliness, as many are forced to stay indoors.In order to cope, many people have turned to hobbies, particularly regular exercise to reduce stress. As will be discussed later on in this article, exercise and stress have a special relationship in which the former regulates the latter.What are the different types of stress?Here are the common types of stress that we can be at risk of experiencing daily and that tends to affect the quality of life.Acute stressThis type of stress is caused by short events such as an argument or getting stuck in bad traffic (14).Acute episodic stressThis is caused by frequent acute events, such as work deadlines (14).Chronic stressWhile the first two types are caused by surface events, chronic stress stems from persistent events, such as unemployment or family conflict (14).Is stress bad?Despite the negative connotation of the term “stress”, research on animal models has shown that it does serve a beneficial purpose, but only up to a certain extent. In general, researchers believe that stress allows animals to adapt to their environment (19). Lack of stress could lead to boredom and even depression, while just the right amount of stress could make you optimally alert, and elevate your behavioral and cognitive performance. In simpler terms, acute stress paves the way for improved brain performance (19).What are the symptoms of stress?Here are some of the physiological and behavioral symptoms of stress (15): Rapid heart rate Increased mental alertness Change in libido Digestive problems Chest pain Headache Irritability Depression Anxiety Restlessness, lack of focus Social withdrawal Substance misuse Over or undereating Sleep problems How can you manage stress?The link between exercise and stress is a widely studied one. Evidence has shown that physical activity reduces stress. Exercise produces endorphins, which are the body's natural painkillers and mood elevators. It improves cholesterol, lowers blood sugar levels, blood pressure, and slashes the risk of various health conditions and complications (16). Exercise also lowers hormone levels, namely adrenaline and cortisol (14) and has various health benefits to improve the quality of life.What exercises are best to reduce stress?Choosing an exercise programme that is wholesome and engages all the major muscle groups is an ideal way to combat stress.Aerobic exerciseThe mechanism between this form of exercise and stress is that the former can fend off depression, stimulate and calm, and has even been tested in clinical trials as treatment for anxiety disorders and clinical depression (17).Meditation and deep breathingIntentional and deep breathing controls your respiration in such a way that it mimics and eventually adopts a relaxed state (16).On a biochemical level, inhaling and exhaling slowly allows your parasympathetic nervous system to calm down. Yoga is one such exercise that makes use of deep breathing as its main mind-focusing techniques. According to research on the subject, meditation stops the shortening of telomeres, which are protein structures that get shorter as you age. Telomere shortening can result in cell death and inflammation and is related to a number of health conditions (14).On the cellular level, a telomere is the end of a chromosome (genetic material). With each division of a cell, telomeres shorten to the point that they are so short they can not divide anymore. In cancer cells (which have higher capacity for division), the telomeres are long such that they continue dividing and go past their normal lifespan, thus increasing the number of cancer cells in the body (20).Yoga, in particular, has gained immense popularity, as it has been touted as a form of stress-busting exercise that targets not only the body but the mind (14).Mental exercise and stress interact just as physical exercise and stress do.Strength trainingThis form of exercise builds body strength, promotes bone growth, helps in weight control, improves balance and posture and lessens pain in joints (17).Balance exercisesThis type of exercise helps prevent falls in older age especially as vision, inner ear and leg muscles and joints tend to wear down.Other ways to help relieve stressWork-life balanceFinding a balance between personal life and work is indeed a juggling act and admittedly a struggle for many. Vacations by yourself or with your family or friends, as well as “me-time” can go a long way to relieve the pressure of daily life.Better sleeping habitsNurturing better sleep habits is highly helpful in reducing stress. A deep sleep stage, also known as rapid eye movement (REM) sleep, helps to regulate your mood and enhance your memory.Balanced dietUnder stress, the body expends more energy. But, more than ever, it needs a strengthened immune system. Time and time again, a large body of research has proven that consuming the proper amounts of macro- and micro-nutrients is the key to overall health. Pair a balanced diet with exercise, and stress can be effectively managed (14).However, sometimes getting the right nutrition is harder than it sounds. We are surrounded by fast-food chains that suit our get-up-and-go lifestyles; more often than not, the food we consume on a daily basis lack the nutrients essential for optimal health. On top of a healthy and well-balanced diet, supplementation can help ensure that you meet your nutrient needs.Supplements to help with stressHere are some supplements you can consider as part of healthy living to manage stress effectively.AshwagandhaAlso known as Indian ginseng (scientific name: Withania somnifera), this is a herb used in the Indian Ayurvedic system of medicine, typically as a tonic to calm the nerves. It is classified as an adaptogenic herb and was studied for its stress-fighting properties.An adaptogen is a substance that helps the body adapt to stressors. It helps stabilise physiological processes when you are stressed. Adaptogens regulate homeostasis (the state of equilibrium within the body) through actions related to the hypothalamic pituitary adrenal axis, known in shorthand as the HPA axis. This axis controls the mediators of stress response, like heat shock proteins (Hsp70), stress-activated c-Jun N-terminal protein kinase (JNK-1) and nitric oxide (NO) (1). In other words, the HPA axis is central to homeostasis, stress response, energy metabolism and neuropsychiatric function (4). For this reason, ashwagandha supports a healthy stress response in the body and promotes the body's adaptation to stress.Ayurvedic medicine maintains that ashwagandha supplements relieves stress and enhances the immune system, thus contributing to longevity. Other benefits include slowing of premature ageing, stabilisation, and increased resistance to external stressors. Collectively, this is known as the “antistress-adaptogenic effect (2).” Similar studies show the same results at high concentrations of the herb (3).It also decreases symptoms of stress: a study done on rats displayed higher stamina during swimming endurance tests. The study found that the herb prevented changes of ascorbic acid and cortisol content in the adrenal gland. Further study showed that pre-treatment with ashwagandha resulted in protection against stress-induced gastric ulcers.Exercise and stress-reducing supplements like ashwagandha may improve overall health.MagnesiumThis micronutrient may support general health and wellbeing. The level of magnesium in the body is suggested to have an inverse relationship with anxiety. Studies indicate that a deficiency in this nutrient has been seen to contribute to affective disorders. Among its other properties, it has also been found to control HPA axis activity.In light of this, exercise and stress relievers such as magnesium could be a beneficial pairing.As a vitamin essential to the brain's biochemistry, a lack of magnesium could cause different adverse neuromuscular and psychiatric symptoms (6). Research showed that there was a marked relationship between low magnesium intake and certain disorders, specifically in young adults (7).B complex vitaminsVitamins are nutrients found in food and are needed for the body to perform certain functions and maintain health. Water-soluble vitamins, to which B vitamins belong, are not found in the body and are eliminated via urine. These need to be consumed daily. There are eight in total:B1: ThiaminThis vitamin contributes to normal appetite, muscle contract and conduction.B2: RiboflavinThis vitamin promotes growth and cell development.B3: NiacinThis vitamin helps in energy production and important cellular functions.B6: PyridoxineThis vitamin contributes to red blood cell formation and production of neurotransmitters and hemoglobin. It also behaves like an antioxidant molecule.Folate or folic acidLike B6, folate also helps in blood cell formation. It regulates homocysteine levels which in turn reduces the risk of heart diseases.B12: cobalaminThis vitamin takes care of the nervous system. Pantothenic acidThis vitamin too helps in energy production, hormone formation and metabolism of fats, proteins and carbohydrates.BiotinThis vitamin releases the energy from carbohydrates and aids in the metabolism of fats, proteins and carbohydrates (8).B vitamins support a healthy stress response in the body. A study that looked at the association between B vitamins and stress found that those given B complex treatment experienced reduced confusion three months later, compared to those given just the placebo (9). Exercise and stress-busting B vitamins may be great for managing daily pressures.Vitamin B12This particular member of the B complex maintains and supports general health and wellbeing as it ensures the health of blood cells and nerve cells. It also helps form DNA. B12 also prevents a condition called “megaloblastic anemia”, which weakens and tires out the afflicted person. Different amounts of the vitamin are needed in every developmental stage; for adults, 2.4 micrograms are recommended daily. It is found in animal-derived foods and fortified plant-based foods. These can also be consumed in multivitamin supplements.A lack of the B12 vitamin could manifest in heart palpitations, loss of appetite and weight, infertility, balance problems, confusion, poor memory and a sore tongue or mouth (11).Calcium plusThis particular nutrient supports general health and wellbeing. Apart from being responsible for healthy bones, calcium enables nerves to deliver messages from different parts of the body to the brain. It also helps blood vessels transport blood, and release hormones and enzymes in the body. A lack of calcium could lead to a condition wherein the bones become porous and fragile. Although calcium absorption lessens as you get older, it can be aided by consuming the amounts recommended for one's age, coupled with an active lifestyle (10).Ginkgo and BrahmiBrahmi (scientific name: Bacopa monnieri) and Ginkgo biloba are both adaptogenic herbs. Ginkgo and Brahmi have the capability to decrease symptoms of stress and relieve symptoms of mild anxiety. Brahmi, like ashwagandha, has been used in the Ayurvedic medicinal system as a tonic for mental health. It reduces stress by lifting your mood and reducing cortisol levels. A study treated animal models with different doses of Brahmi, and found that it had anxiolytic activity similar to that of some western anxiety treatments.In fact, researchers found that clinical use of Brahmi was preferable to benzodiazepines as it promoted cognition whereas the latter had an amnesic effect (12).Meanwhile, Ginkgo biloba was previously seen to be clinically effective in promoting nervous system health, brain function and cognitivie performance in ageing individuals. Studies also suggested that it could improve the body's adaptation to stress (13).What is the bottomline on exercise and stress?Stress is a part of everyday life especially in the new normal. Stress is good to some extent but there are ways to deal with it successfully. Exercise and stress relief methods, plus techniques such as meditation, work-life balance and strength training can help. Exercise and stress-reducing supplements may also be beneficial for overall health.If you're ready to beat stress and improve your health, consider adding Vitable vitamins to your healthy lifestyle regimen. With this supplement subscription, you can get personalised vitamin packs delivered right to your doorstep. Our vitamin delivery provides customisable vitamin packs in Australia. Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium Plus | Vitamin B12 | Ginkgo and 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:1. Singh, N., Balla, M., de Jager, P., & Gilca M. "An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda." National Center for Biotechnology Information. Published 3 Jul 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ . Accessed on 11 Sept 2021.2. Biswajit A., PhD, Hazra, J., PhD, Mitra, A., MD, Abedon, B., PhD, & Ghosal S., PhD. "A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study." JANA, Vol. 11, No. 1. Published 2008 on https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf Accessed 13 Sept 2021.3. Chandrasekhar K., Kapoor J., Anishetty S. "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." Indian Journal of Psychological Medicine. Published Jul 2012;34(3):255-62. doi: 10.4103/0253-7176.106022. Accessed 13 Sept 2021.4. Miller, WL. "The Hypothalamic-Pituitary-Adrenal Axis: A Brief History." Hormone Research in Paediatrics. Published 2018;89(4):212-223. doi: 10.1159/000487755. Accessed 13 Sept 2021.5. Sartori, SB., Whittle, N., Hetzenauer, A. & Singewald, N. "Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment." Published Jan 2012; Neuropharmacology 62(1):304-312. https://www.sciencedirect.com/science/article/pii/S0028390811003054?via%3Dihub . Accessed 13 Sept 2021.6. Serefko, A., et. al. "Magnesium in depression." Published 2013; Pharmacology Reports 65(3):547-54. doi: 10.1016/s1734-1140(13)71032-6. Accessed 13 Sept 2021..7. Tarleton, EK, Littenburg, B. "Magnesium intake and depression in adults." Published Mar-Apr 2015; Journal of the American Board of Family Medicine 28(2)249-56. doi: 10.3122/jabfm.2015.02.140176. Accessed 13 Sept 2021.8. Clifford, J., Curely, J. "Water-Soluble Vitamins: B-Complex and Vitamin C Fact Sheet." Published Dec 2019 on https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/water-soluble-vitamins-b-complex-and-vitamin-c-9-312/ . Accessed 13 Sept 2021.9. Stough, C., et. al. "The effect of 90 day administration of a high dose vitamin B-complex on work stress." National Center for Biotechnology Information. Published on 8 Sept 2011 on https://pubmed.ncbi.nlm.nih.gov/21905094/ . Accessed 13 Sept 2021.10. "Calcium Fact Sheet for Consumers." National Institutes of Health. Published 22 Mar 2021 on https://ods.od.nih.gov/factsheets/calcium-Consumer/ . Accessed 13 Sept 2021.11. "Vitamin B12 Fact Sheet for Consumers." Published 7 Jul 2021 on https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ . Accessed 13 Sept 2021.12. Bhattacharya, SK, Ghosal S. "Anxiolytic activity of a standardized extract of Bacopa monniera: an experimental study." Published Apr 1998. Phytomedicine: International Journal of Phytotherapy and Phytopharmacology5(2):77-82. doi: 10.1016/S0944-7113(98)80001-9. Accessed 13 Sept 2021.13. Markus, CR, Lammers, JH. "Effects of Ginkgo biloba on corticosterone stress responses after inescapable shock exposure in the rat." Published Dec 2003. Pharmacology, Biochemistry, and Behavior 76(3-4):487-92. doi: 10.1016/j.pbb.2003.09.002. Accessed 13 Sept 2021.14. "Stress and Health." Harvard T.H. Chan School of Public Health. Published 2020 on https://www.hsph.harvard.edu/nutritionsource/stress-and-health/ . Accessed 13 Sept 2021. 15. "Stress symptoms: Effects on your body and behavior. Mayo Clinic. Published 24 Mar 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987#:~:text=Common%20effects%20of%20stress%20%20%20%20On,%20Tobacco%20use%20%203%20more%20rows%20 . Accessed 13 Sept 2021.16. "Exercising to relax: How does exercise reduce stress? Surprising answers to this question and more." Harvard Health Publishing. Published 7 Jul 2020 on https://www.health.harvard.edu/staying-healthy/exercising-to-relax . Accessed 13 Sept 2021.17. "The 4 most important types of exercise." Harvard Health Publishing. Published 20 Aug 2019 on https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise . Accessed 13 Sept 2021.18. "Stress relief is within reach." American Psychological Association. Published Oct 2019 on https://www.apa.org/topics/stress/ . Accessed 14 Sept 2021.19. "Researchers find out why some stress is good for you." Berkeley News. Published 16 Apr 2013 on https://news.berkeley.edu/2013/04/16/researchers-find-out-why-some-stress-is-good-for-you/ . Accessed 14 Sept 2021.20. Sagre, JA, PhD. "Telomere." National Human Genome Research Institute. Published on https://www.genome.gov/genetics-glossary/Telomere . Accessed 14 Sept 2021.
Learn more
Lifestyle factors that affect your energy levels
Energy serves as vital fuel for our body. We use it to go about our daily activities, facilitate all our bodily functions such as breathing, digesting food and keeping warm, and to support growth and repair of muscles.How does our body create energy?The energy in our body is composed of carbohydrates, proteins and fats that are broken down by our digestive system (1). Carbohydrates turn into glucose, proteins turn into amino acids, and fats turn into fatty acids. These are absorbed by our blood cells where they become adenosine triphosphate or ATP, which is what our body needs to work.However, there are a lot of factors that can affect how much energy and endurance we generate to go about our daily activities.Factors that affect body energyThe following are some factors that affect the energy we have:DietA balanced and healthy diet includes being able to eat from the five food groups every day. These groups include: Vegetables and legumes Fruits Grains and cereals Animal products such as lean meats, poultry, fish, chicken, eggs, and tofu Dairy products such as milk, cheese, and yoghurt (2). Eating the right kind and amount of food will give the body the energy it needs. This is because many important nutrients that support and maintain energy production can be found in what we eat.These include iron, which can be found in red meats, fish, eggs, and wholemeal pasta (16), and magnesium which can be found in spinach, legumes, and nuts (17).Iron helps maintain energy levels by assisting in many physiological processes such as metabolism, oxygen transport, and DNA synthesis, among others (3). Bear in mind that iron should only be taken if prescribed by your doctor.Magnesium, on the other hand, is vital in energy production as it stabilises the enzymes our body needs for the generation of ATP. Magnesium can maintain and support energy levels.ExerciseExercise helps build more energy and endurance. Besides boosting your stamina, how much you exercise may affect how much energy you have (13). A bit of exercise pushes your body to produce more mitochondria inside the cells of your muscles. Mitochondria turn glucose into energy. Having a greater number of them in your cells boosts your energy. In addition, being physically active also improves the circulation of oxygen, which allows your body to make better use of the energy.However, it can be useful to balance the energy we produce and the energy we use up as the body burns more energy when it is active (5). If the body uses more energy than it can produce, whether through exercise, or in going about our other daily activities, we may end up fatigued or tired.Taking in vitamins that support energy production such as vitamin C, vitamin B-complex and vitamin B12 can help boost energy levels to avoid this from happening.Vitamin C helps maintain energy levels by breaking down fatty acids and turning them into energy (6). Vitamin B-complex releases energy from the fat and carbohydrates in our body (7). Vitamin B12 maintains energy levels by converting carbohydrates into glucose (8).Alongside a balanced diet, a vitamin subscription personalised to your needs can help increase your energy needed for daily activities.Good quality sleepSleep is as important as having a healthy diet and leading an active lifestyle.When you sleep at night you go through non-REM (rapid eye movement) sleep, and REM sleep (15). During the final phase of non-REM sleep, also called deep sleep, or slow-wave sleep, the body repairs itself. During this period your body creates more ATP, boosting your energy levels (14).On the other hand, poor quality of sleep can have an impact on our body's energy levels (10). Sleep loss affects the quality of our energy and our performance during the day. When someone is sleep deprived, some tasks may require more energy than usual, and the ability of the body to overcome this can be limited (9).Incorporating energy boosting vitamins into your diet can help boost energy when you are having trouble getting sleep.Ashwagandha is an Indian herb that has a wide variety of benefits. It supports physical endurance and relieves symptoms of mild anxiety. This can help improve energy levels and normalise cortisone levels for stress management (11).Taking acetyl L-carnitine may also help replenish energy levels. This nutrient maintains energy levels by transporting long-chain fatty acids into the mitochondria, the cell's powerhouse13.Fatigue can be as a result of high or low blood pressure, heart and other chronic diseases, alcohol consumption, poor diet and other lifestyle risk factors13.Considering these factors can help you create the best vitamin subscription fit for you. Get started on improving your energy levels today with Vitable and personalise your own vitamin subscription. These are custom supplements that contain all your daily vitamin needs, brought right to your doorstep!Find out more about other areas that the above energy supplements can help you with:Adding these to your vitamin subscription can also help fight fatigue and tiredness, and boost energy when you need it.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: Australian Institute of Personal Trainers Content Team. “3 Energy Systems in the Body”. Australian Institute of Personal Trainers: Aipt.Edu.Au. Published May 9, 2019 on https://www.aipt.edu.au/articles/2019/05/3-energy-systems-body-0. Accessed September 15, 2021. Health Direct Content Team. “A balanced diet”. Health Direct: HealthDirect.Gov.Au. Published April 2020 on https://www.healthdirect.gov.au/balanced-diet. Accessed September 15, 2021. Abbaspour, N., Hurrell, R., Kelishadi, R. “Review on iron and its importance for human health”. National LIbrary of Medicine: PubMed.Org. Published February 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/. Accessed September 12, 2021. Jahnen-Dechent, W., & Ketteler, M. (2012). “Magnesium basics.” Clinical Kidney Journal. Published February 1, 2012 on https://doi.org/10.1093/ndtplus/sfr163. Accessed September 12, 2021. Better Health Content Team. “Balancing energy in and energy out”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published April 23, 2018 on https://www.betterhealth.vic.gov.au/health/healthyliving/energy-in-and-energy-out. Accessed September 15, 2021. Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. “Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.” National Institutes of Health: Nih.Gov. Published January 12, 2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/. Accessed September 12, 2021. Harvard School of Public Health Content Team. “B Vitamins”. Harvard T.H. Chan School of Public Health: Hsph.Harvard.Edu. Published September 18, 2012 on https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/. Accessed September 12, 2021. Mount Sinai Health System Content Team. “Vitamin B12 (Cobalamin)”. Mount Sinai Health System: MountSinai.Org. Published on https://www.mountsinai.org/health-library/supplement/vitamin-b12-cobalamin. Accessed September 12, 2021. Engle-Friedman, M. “The effects of sleep loss on capacity and effort”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published November 15, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608917/. Accessed September 15, 2021. Better Health Content Team. “Sleep deprivation”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published June 30, 2016 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-deprivation. Accessed September 15, 2021. Cleveland Clinic Content Team. “What is Ashwagandha?” Cleveland Clinic: ClevelandClinic.Org. Published May 2021 on https://health.clevelandclinic.org/what-is-ashwagandha/. Accessed September 12, 2021. National Institutes of Health Content Team. “Carnitine”. National Institutes of Health: Nih.Gov. Published March 29, 2021 on https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/. Accessed September 12, 2021. Golen, T., Ricciotti, H., "Does exercise really boost energy levels?". Harvard Medical School: Harvard Health Publishing. Published July 1, 2021 on https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels. Accessed September 18, 2021. Harvard Health Publishing. "How sleep boosts your energy”. Harvard Medical School: Harvard Health Publishing. Published July 21, 2021 on https://www.health.harvard.edu/healthbeat/how-sleep-boosts-your-energy. Accessed September 18, 2021. Cleveland Clinic. "Sleep Basics". Cleveland Clinic. Last reviewed July 2020 on https://my.clevelandclinic.org/health/articles/12148-sleep-basics. Accessed September 18, 2021. Health Direct. "Foods high in iron". Health Direct. Last reviewed January 2021 on https://www.healthdirect.gov.au/foods-high-in-iron. Accessed September 18, 2021. Office of Dietary Supplements. "Magnesium". National Institutes of Health: Office of Dietary Supplements. Last updated August 11, 2021 on https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed September 18, 2021.
Learn more
8 nutrients to add to your skin care routine
A good skin care routine includes proper hydration, nutrition, and making sure to protect yourself from the sun's harmful ultraviolet (UV) rays. Alongside these methods, a large part of skin care involves consuming the right nutrients. First, let's take a look at some methods that you can put into practice as part of your daily skin care routine.Skin care routine tipsProtect yourself from the sunApply sunscreen of at least SPF 15 at least half an hour before leaving the house (14), reduces the risk of recurring skin flare ups.. Once you're out and about in the sun, it helps to reapply sunscreen every two hours (15). Skin cancer is many a time a nasty fallout of prolonged exposure to the sun. Note, UV rays also affect the skin in the absence of the sun or while you're in water. So lather up, morning and night, to brave all the elements. Remember, the active ingredients in sunscreens work to absorb, block, reflect and scatter sunlight, hence working to keep signs of skin ageing at bay (19).BathingWashing your body is important to get rid of pore- clogging dirt on your skin. Love a steaming hot shower? This may not be the best option for you if you have troublesome skin! Hot water and long showers or baths remove protective oils from your skin (14). Frequently washing your face can lead to dryness and irritation, eventually causing the appearance of fine lines on the skin. Hyaluronic acid, the wonder skin molecule, added to your moisturiser helps in absorbing moisture from the environment to retain skin moisture levels whilst reducing wrinkles and fine lines (20).ExfoliateExfoliation can help to remove dead skin cells from the topmost layer of your skin. If your skin is sensitive, consider a mild chemical exfoliator and a washcloth (16). If you have thicker or oilier skin, consider using stronger chemical treatments, or mechanical exfoliation with a tool like a sponge or brush (16).MoisturiseMoisturising is the process of hydrating your skin, and a key component in keeping skin healthy (17). It can be done after a bath, or after exfoliation. You may prefer to moisturise twice a day if you have particularly dry skin. Essential nutrients to look out for in a good moisturiser would be glycerine for skin hydration, shea butter to seal in the moisture and petrolatum to avoid surface evaporation (21).Nutrients as part of your skin care routineThese are some vitamins and minerals that you can include as part of your skin care routine to promote and maintain healthy skin.Omega 3 fatty acids are essential nutrients that regulate the skin's oil production and hydration to help combat aging. Foods rich in Omega 3 should be a vital part of every diet that seeks to maintain skin integrity. Fish, seafood, nuts, seeds and plant oils have these aplenty to fill any Omega 3 deficiencies (22).A variety of skin care products especially face oils, moisturisers, eye creams are available based on one's skin types like normal, dry, sensitive, oily skin or combination skin; to retain skin suppleness as well as combat dehydration and rigidity. Dairy products tend to cause an increase in the sebum levels of the skin, possibly leading to acne prone skin. Caution is advised in the intake of these (23).ZincZinc is essential to the processes of wound-healing, enhancing skin health, and supporting collagen formation (1, 2). If you experience a zinc deficiency, you may experience slower wound healing or be more prone to wound-related infections. Sources of zinc include meat, fish, poultry, cereals and dairy food (1). Vitable's Zinc supplement comes in the form of zinc citrate, a highly absorbable form of the essential mineral.IronStudies have shown that iron improves the growth and formation of collagen3. Collagen is an important protein in your body responsible for skin quality. Giving your skin adequate amounts of iron can help avoid iron deficiency, which is frequently associated with skin complications (4). Sources of iron include eggs, tuna, spinach, and tofu. Vitable's Iron supplement is chelated, which means it closely resembles the iron that can be found when you eat food for easier absorption.*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin is a carotenoid (5) that helps reduce skin sensitivity and skin irritation. It helps to maintain the skin's integrity and structure (5). Studies show that astaxanthin can help protect those with sensitive skin by relieving skin irritation (5).Common sources of astaxanthin are yeast, salmon, trout, and prawn. Vitable's Astaxanthin supplement is a pure natural extract from marine algae, a substance that is naturally rich in astaxanthin.B ComplexAll B vitamins help maintain and support skin health (6). Vitable's Vitamin B-complex supports skin health by maintaining the state of nutrients in the body and preventing dietary mineral deficiency.Vitamin CVitamin C supports collagen health by playing a role in the synthesis and maintenance of collagen (7). When taken as a vitamin supplement to a healthy diet or used as topical ascorbic acid, vitamin C has been observed to benefit skin cells (8).Vitable's Vitamin C Plus supplement is formulated with rosehip extract for an antioxidant-rich blend. It also comes with naturally occurring carotenoids like beta-carotene or lycopene for added health benefits.CranberryAside from being a natural antioxidant, cranberries contain high levels of vitamin C. Cranberries also contain proanthocyanidins that support collagen formation (18).Vitable's high-dose Cranberry supplement formula contains cranberries without the excess sugar found in other cranberry juices or drinks.CollagenCollagen is the main structural protein that supports internal and external skin health. It has shown to improve skin hydration and elasticity in particular while also fighting off skin wrinkling (10). While collagen naturally forms in the body, research shows that the oral intake and topical use of collagen might have a positive effect on skin health and maintenance (11).Vitable's Vanilla Collagen creamer comes in the form of hydrolysed marine collagen as it is easily absorbed by the body.BiotinBiotin supports skin health through its key function in fatty acid synthesis. Our skin cells depend on these fatty acids to produce the skin's natural oil barrier that protects us from the sun's UV rays or environmental toxins (12). A study revealed that an increased intake of biotin showed skin improvement in individuals who experience skin health-related concerns (13). Vitable's Biotin supplement comes in a daily dose to ensure that you receive an adequate amount of biotin to support general health and well-being.There's a lot that goes into making sure our skin stays healthy. Consuming healthy food is one of them. With Vitable's supplement subscription and vitamin delivery plans, you'll never have to worry about meeting your skin health needs. What's even better is that Vitable's custom multivitamin approach means that you can have a set of vitamins tailored to your unique needs, and all conveniently delivered to your doorstep! Find out more about other areas that the above supplements can help you, to add to your natural skin care routine:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen | Biotin*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: Zinc (n.d.) Accessed on September 3, 2021 from https://www.healthdirect.gov.au/zinc Herbs and Natural Supplements: An Evidence Based Guide (2015), Accessed on September 3, 2021 from https://researchdirect.westernsydney.edu.au/islandora/object/uws:34980 Effect of Free Iron on Collagen Synthesis, Cell Proliferation and MMP-2 Expression in Rat Hepatic Stellate Cells (2002), Accessed on September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/12234617/ The Role of Iron in the Skin and Cutaneous Wound Healing (2014), Accessed on September 3, 2021 from https://www.frontiersin.org/articles/10.3389/fphar.2014.00156/full Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications—A Review (2014), Accessed on September 3, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917265/ B Vitamins: Your Secret to Good Skin Health (n.d.), Accessed on September 3, 2021 from https://www.tricitymed.org/2018/08/b-vitamins-secret-good-skin-health/ Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts (2001), Accessed on September 3, 2021 from https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1467-2494.1998.171747.x Vitamin C (n.d.), Accessed on September 3, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-C Photoprotective actions of topically applied vitamin E (2000), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/11139138/ Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study (2018), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/29949889/ The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials (2015), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/26362110/ Biotin (2009), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/19319844/ Biotin deficiency complicating parenteral alimentation: diagnosis, metabolic repercussions, and treatment (1985), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/3923177/ Skin care: 5 tips for healthy skin (2019), Accessed September 6, 2021 from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 Skin Care and Aging (2017), Accessed September 6, 2021 from https://www.nia.nih.gov/health/skin-care-and-aging#healthy How to safely exfoliate at home (n.d.)., Accessed September 6, 2021 from https://www.aad.org/public/everyday-care/skin-care-secrets/routine/safely-exfoliate-at-home The Importance of Moisturizing (n.d.), Accessed September 6, 2021 from https://www.utmedicalcenter.org/the-importance-of-moisturizing/ Collagen-collagen interactions mediated by plant-derived proanthocyanidins: A spectroscopic and atomic force microscopy study (2016). Accessed September 6, 2021 from https://pubmed.ncbi.nlm.nih.gov/27208639/ https://familydoctor.org/condition/skin-cancer/. 2022 https://www.healthline.com/health/beauty-skin-care/hyaluronic-acid. 2019 https://www.healthline.com/health/beauty-skin-care/hydration-moisture#hydrator-vs.-moisturizer. Feb 2019. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Aug 2021. https://www.today.com/style/5-different-skin-types-which-type-skin-do-you-have-t152786. May 2019
Learn more
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.
Learn more
The best skin care remedies made from ingredients in your home
You don't need to look far for home remedies for clear skin. Yup, it's all around you! Many ingredients typically found in your kitchen can help promote healthy and glowing skin. What's even more promising is that these natural skincare remedies are backed by science.Home remedies for clear skinHere are some easy ingredients you can use as part of your skin care routine at home:Aloe veraUse fresh aloe vera gel as a moisturiser. Research shows aloe vera improves the skin's ability to hydrate itself (1).TurmericTurmeric, a common spice that can be added to daily dishes, contains anti-inflammatory, antimicrobial, and antioxidant activities that play a crucial role in the wound healing process (2).Green teaSkincare at home can include drinking green tea as it can help improve skin health due to its antioxidant content as well as its ability to protect the skin from ageing (3).OatmealColloidal oatmeal has anti-inflammatory and antioxidant properties that can improve skin dryness, itching, roughness, and scaling (4). Following this, oatmeal can be applied topically. It may also be used as an ingredient in lotions.Apple cider vinegarApple cider vinegar (ACV) mixed with water may help reduce scarring. Reports indicated that ACV contains lactic acid, an ingredient that can help improve scar appearance (5).HoneyHoney is seen in most hacks for skin care at home as it is known for its anti-inflammatory and antibacterial components. In fact, you can mix cinnamon and honey to make face masks to exfoliate the skin.Don't forget to check if you have any allergic reaction to the ingredients of these home remedies as it might bring your skin more harm than good.Supplements as a skin care hackIn addition to using these common ingredients to help maintain your skin health, you may also consider getting the skin-enriching nutrients you need through supplements. Here are a few nutrients that might help you maintain and support skin health when paired with a healthy lifestyle and diet:ZincZinc skin benefits include wound healing and skin repair (6). It is also used as an ingredient for a number of topical treatments to help fight certain skin concerns (7, 8).IronIron is involved in collagen metabolism, a process related to skin healing and collagen formation9. The more collagen the body has, the more elastic and supple the skin is.*Iron should only be taken if prescribed by your doctor.Vitamin CVitamin C benefits skin by supporting collagen health and formation in the body (13). It supports skin health as an antioxidant to reduce damage caused by overexposure to the sun's rays (14, 15). Fruits such as cranberries are a good source of vitamin C.CollagenCollagen for skin improves its elasticity (16) and hydration (17) which may result in a decrease in wrinkles and fine lines (18). It can make your skin look youthful and healthy.BiotinBiotin maintains and supports skin health through fatty acid synthesis (19).AstaxanthinAstaxanthin helps maintain skin elasticity (21) and improves skin hydration for better appearance (22). It also helps protect skin elastin from breaking down and supports skin integrity and structure. Additionally, astaxanthin helps reduce and relieve skin sensitivity.Vitamins can also be a part of your skincare routine as it focuses more on your skincare health on the inside. Vitable vitamins have you covered. We provide vitamin subscriptions to focus on your health needs. Select your custom vitamins and create your own vitamin packs to help achieve clear skin when paired with a healthy lifestyle. We also offer vitamin delivery around Australia to make it within arms' reach.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen | Biotin*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: Kar, S. K., & Bera, T. K. (2021, September 29). Phytochemical constituents of aloe Vera and their multifunctional properties: A comprehensive review. INTERNATIONAL JOURNAL OF PHARMACEUTICAL SCIENCES AND RESEARCH | IJPSR. Retrieved October 10, 2021, from https://ijpsr.com/bft-article/phytochemical-constituents-of-aloe-vera-and-their-multifunctional-properties-a-comprehensive-review/?view=fulltext Tejada, S., Manayi, A., Daglia, M., F. Nabavi, S., Sureda, A., Hajheydari, Z., Gortzi, O., Pazoki-Toroudi, H., & M. Nabavi, S. (2016). Wound healing effects of curcumin: A short review. Current Pharmaceutical Biotechnology, 17(11), 1002-1007. https://doi.org/10.2174/1389201017666160721123109 Pazyar, N., Feily, A., & Kazerouni, A. (n.d.). Green tea in dermatology. PubMed. Retrieved October 10, 2021, from https://pubmed.ncbi.nlm.nih.gov/23346663/ Reynertson, K. A., Garay, M., Nebus, J., Chon, S., Kaur, S., Mahmood, K., Kizoulis, M., & Southall, M. D. (2019, November 21). Article. JDDonline - Journal of Drugs in Dermatology. Retrieved October 10, 2021, from https://jddonline.com/articles/dermatology/S1545961615P0043X Sachdeva, S. (2010). Research letter: Lactic acid peeling in superficial acne scarring in Indian skin. Journal of Cosmetic Dermatology, 9(3), 246-248. https://doi.org/10.1111/j.1473-2165.2010.00513.x Lin, P., Sermersheim, M., Li, H., Lee, P., Steinberg, S., and Ma, J. “Zinc in Wound Healing Modulation”. Nutrients. Published Jan. 2018 on https://www.mdpi.com/2072-6643/10/1/16. Accessed Oct. 8, 2021 Gupta, M., Mahajan, V., Mehta, K., and Chauhan, P. “Zinc therapy in dermatology: a review”. Dermatology research and practice. Published 2014 on https://www.hindawi.com/journals/drp/2014/709152/. Accessed Oct. 8, 2021 Dreno, B., Moyse, D., Alirezai, M., Amblard, P., Auffret, N., Beylot, C., Bodokh, I., Chivot, M., Daniel, F., Humbert, P., Meynadier, J., Poli, F., and Acne Research and Study Group. “Multicenter randomized comparative double-blind controlled clinical trial of the safety and efficacy of zinc gluconate versus minocycline hydrochloride in the treatment of inflammatory acne vulgaris”. Dermatology. Published 2001 on https://www.karger.com/Article/Abstract/51728. Accessed Oct. 8, 2021 Wright, J. A., Richards, T., and Srai, S. K. “The role of iron in the skin and cutaneous wound healing”. Frontiers in pharmacology. Published Jul. 10, 2014 on https://www.frontiersin.org/articles/10.3389/fphar.2014.00156/full. Accessed Oct. 8, 2021 Fischer, F., Achterberg, V., März, A., Puschmann, S., Rahn, C. D., Lutz, V., Krüger, A., Schwengler, H., Jaspers, S., Koop, U., Blatt, T., Wenck, H., and Gallinat, S. “Folic acid and creatine improve the firmness of human skin in vivo”. Journal of cosmetic dermatology. Published Mar. 2011 on https://onlinelibrary.wiley.com/doi/10.1111/j.1473-2165.2010.00543.x. Accessed Oct. 8, 2021 Navarrete-Solís, J., Castanedo-Cázares, J., Torres-Álvarez, B., Oros-Ovalle, C., Fuentes-Ahumada, C., González, F., Martínez-Ramírez, J., and Moncada, B. “A Double-Blind, Randomized Clinical Trial of Niacinamide 4% versus Hydroquinone 4% in the Treatment of Melasma”. Dermatology research and practice, Published 2011 on https://www.hindawi.com/journals/drp/2011/379173/. Accessed Oct. 8, 2021 Jerajani, H., Mizoguchi, H., Li, J., Whittenbarger, D., and Marmor, M. “The effects of a daily facial lotion containing vitamins B3 and E and provitamin B5 on the facial skin of Indian women: a randomized, double-blind trial”. Indian journal of dermatology, venereology and leprology. Published Feb. 2010 on https://ijdvl.com/the-effects-of-a-daily-facial-lotion-containing-vitamins-b3-and-e-and-provitamin-b5-on-the-facial-skin-of-indian-women-a-randomized-double-blind-trial/. Accessed Oct. 8, 2021 Boyera, N., Galey, I., and Bernard, BA. 1“Effect of vitamin c and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts.” International Journal of Cosmetic Science. Published Dec. 25, 2001 on https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1467-2494.1998.171747.x. Accessed Oct. 8, 2021 Pullar, J., Carr, A., and Vissers, M. “The Roles of Vitamin C in Skin Health”. Nutrients, Published Aug. 12, 2017 on https://www.mdpi.com/2072-6643/9/8/866. Accessed Oct 8, 2021 Michels, A., and Draelos, Z. “Vitamin C and Skin Health”. Oregon State University: Linus Pauling Institute. Published Sep. 2011 on https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C. Accessed Oct. 8, 2021 Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., and Oesser, S. “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study”. Skin pharmacology and physiology. Published 2014 on https://www.karger.com/Article/Abstract/351376. Accessed on Oct. 8, 2021 Asserin, J., Lati, E., Shioya, T., and Prawitt, J. “The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials”. Journal of cosmetic dermatology. Published Dec. 2015 on https://onlinelibrary.wiley.com/doi/10.1111/jocd.12174. Accessed on Oct. 8, 2021 Kim, D., Chung, H., Choi, J., Sakai, Y., and Lee, B. “Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study”. Nutrients. Published Jun. 26, 2018 on https://www.mdpi.com/2072-6643/10/7/826. Accessed on Oct. 8, 2021 Zempleni, J., Wijeratne, SSK., and Hassan, YI. “Biotin”. BioFactors. Published Feb. 18, 2009 on https://iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/biof.8. Accessed Oct. 8, 2021 Mock, D., Baswell, D., Baker, H., Holman, R., and Sweetman, L. “Biotin deficiency complicating parenteral alimentation: diagnosis, metabolic repercussions, and treatment”. The Journal of pediatrics. Published May 1985 on https://linkinghub.elsevier.com/retrieve/pii/S0022347685803504. Accessed Oct. 8, 2021 Tominaga, K., Hongo, N., Fujishita, M., Takahashi, Y., and Adachi, Y. 2017. “Protective effects of astaxanthin on skin deterioration”. Journal of clinical biochemistry and nutrition, Published Jul. 2017 on https://www.jstage.jst.go.jp/article/jcbn/61/1/61_17-35/_article. Accessed Oct. 8, 2021 Yamahita, E. “The Effect of a dietary supplement containing astaxanthin on skin condition”. Carotenoid Science. Published 2006 on http://www.nuvocare.us/assets/pdf/AGEOFF%20Astaxanthin_Wrinkle%20Reduction%20Study.pdf. Accessed Oct. 8, 2021
Learn more
Your guide to skin food: What to eat and how it affects the skin
When it comes to keeping your skin healthy, it starts with a simple equation - when we eat nourishing, healthy and natural foods, our skin thrives. When we eat foods that are packed with added sugars, inflammatory or artificial ingredients and trans fats, our skin can react poorly.The best food for skin is the food that keeps it clear, resilient to environmental stressors, aids in wound recovery, and shields it against common ailments caused by daily life.Considering as well that the skin is the largest organ of the body and our first line of defence against all types of illnesses, it's important to give it the TLC it needs to keep it in great shape. Studies show that dry skin conditions, sun damage, compromised blood flow and even skin cancers can be kept at bay by including wholesome, powerful antioxidant leafy greens, citrus fruits, omega 3 and avoiding processed foods, in your daily diet (25).Below, we explore the best food for skin, the nutrients they provide, and other ways you can complement a skin food-focused diet with vitamin and mineral supplements.The best types skin foodBefore going into how food affects the skin, let's take a look at some of the best food for skin health (1): Yellow and orange citrus fruits and vegetables such as carrots, oranges, capsicums (also known as bell peppers), and apricots are rich in vitamin C. Leafy green vegetables like spinach and broccoli are anti-inflammatory foods packed with iron, B vitamins, and vitamin C. Fruits such as kiwi, strawberries, cranberries, and other berries are packed with vitamin C. Lentils, beans, nuts, and seeds are known to have different nutrients such as zinc, iron and B vitamins. Tuna, salmon, and other fatty fishes also have zinc, iron, B vitamins. Salmon contains astaxanthin which gives it a pinkish-red color. It is a natural source of omega 3 fatty acids (24) that reduces inflammation (23) and also has zinc, iron, vitamin B, and biotin. Green tea detoxifies the skin, sweet potatoes keep skin glowy, olive oil packed with vitamins A, D, K and vitamin E, all are powerful antioxidants for good skin health (21). It's no surprise that skin food mirrors the components of a well-balanced diet. That's because the best food for skin also has numerous benefits for other bodily functions as well, and by taking care of your skin, you take care of your whole body, too.Skin food's nutritional valueNow that you have a better picture of the best food for skin, the next step is learning how exactly these foods contribute to skin health.Earlier, we mentioned that skin food contains generous amounts of nutrients the skin needs to function at its best. For you to better appreciate the importance of the best food for skin health, we delve deeper into what minerals and vitamins the skin needs and how they provide skin with visible benefits.Healthy food choices like fruit and vegetables, nuts and seeds, legumes, select meats and seafood, as well as dairy products are packed with vitamin C, Vitamin B Complex, biotin, zinc, iron, collagen, and astaxanthin. Though these minerals and vitamins are traditionally associated with other aspects of health, they can do wonders for your skin, too.Some of the benefits you can reap from eating more skin food include:Maintenance and support of skin healthSome of the best food for skin contains nutrients that directly support skin health. Among these is zinc. Zinc has been found to have antioxidant effects to reduce free radicals formed in the body (4).Astaxanthin also has anti-inflammatory effects and also an antioxidant function that improves the skin's elasticity, and supports its integrity and structure (5).Aside from supporting general well-being and health (6), biotin maintains skin health through fatty acid synthesis (7).Vitamin B complex, specifically vitamin B3 (niacin) and B5 (pantothenic acid) supports skin health by supporting healthy stress response in the body and helping to prevent dietary vitamin deficiency (9).Maintenance and support of skin elasticityElasticity is an indicator of skin health as it shows that skin is able to maintain its shape. One study in particular showed that skin food with healthy amounts of collagen has positive associations with elasticity, as women who took the supplement for four weeks exhibited improvement in skin elasticity (10).Another study also showed similar results but with astaxanthin supplements which maintain healthy skin conditions, and elasticity compared to subjects under placebo (11).Maintenance and support of skin hydrationGoing through different seasons can affect the skin's ability to retain moisture. Winter can be particularly tough on skin and dry it out, considering conditions of low humidity. Meanwhile, summers expose skin to harmful ultraviolet (UV) rays and constant perspiration can lead to dehydrated skin.Astaxanthin has shown to significantly increase skin moisture and improve overall skin health and appearance after six weeks of use according to research (12), whereas collagen was observed to help increase skin hydration without any side effects (13). These nutrients work best when they go hand in hand with a healthy intake of water for hydration and proper nutrition.Maintenance and support of collagen formationMore collagen in the body would mean the skin's elasticity, hydration, and overall wellness is improved. As we age, collagen production slows down, which makes it doubly important for older individuals to eat more skin foods containing collagen.There's also skin food with lots of vitamin C, including cranberry, that helps in strengthening the collagen in the body to support skin health (14). Zinc, on the other hand, is essential to collagen formation and helps to lessen the breakdown of collagen to maintain the skin's elasticity (15). Iron supports skin health through collagen metabolism which helps in wound healing as well as collagen formation (16).Decrease of fine lines and wrinklesExposure to the sun that comes with changing seasons can stress the skin in many ways, an unwelcome result of which is the appearance of fine lines and wrinkles. Skin food that is rich in collagen is your best bet to combat this, as shown by a study that reported how collagen improved patients' wrinkles when used daily for 12 weeks (17).Improvement of skin repair and healingWhen it comes to skin health, tearing and illnesses are common concerns. Zinc is a known ingredient in skincare products that supports skin health given that it is present in most phases of cellular repair and wound healing (18). With its anti-inflammation properties, zinc also aids in healing certain skin issues (19).Foods to avoid to keep skin healthyOn the other hand, there are also foods that are not healthy for the skin. Foods such as highly processed sugars and carbohydrates, unhealthy fat, and excessive portions of food can negatively affect skin health (20). They can cause skin irritation and cause skin ageing (21). It's not only unhealthy for the skin but for the body overall when these foods are eaten frequently.Again, the food we put in our bodies affects not only our skin health but our overall well-being. Also note that there are other factors that contribute to skin health besides skin food. Exercise, sleep, and proper supplementation are all part of the formula for achieving healthy skin.Increase your nutrients intake with supplementationAlthough the best way to receive essential nutrients for skin is through a healthy diet, some of us might not be able to hit our daily nutrient targets. Supplements can be an option to ensure we receive the recommended daily intake of nutrients for skin health and beyond. Vitable offers the best vitamin delivery in Australia that's convenient as well as safe and comprehensive. Sign up for a vitamin subscription, take the expert quiz to get your recommendation for custom vitamin packs you need as part of your daily vitamins regime, and we'll take care of the rest.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen | Biotin*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: Gibson, L. "What are the best foods for healthy skin?" Mayo Clinic: Healthy Lifestyle Adult Health. Published Dec. 17, 2019 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/healthy-skin/faq-20058184. Accessed on Oct. 5, 2021 "23 Foods That Are Good for Your Skin". Cleveland Clinic: Health Essentials. Published on https://health.clevelandclinic.org/23-foods-good-skin/. Accessed Oct. 5, 2021 Davinelli, S., Nielsen, M. E., and Scapagnini, G. “Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review”. Nutrients. Published Apr. 22, 2018 on https://www.mdpi.com/2072-6643/10/4/522, Accessed Oct. 5, 2021 Gupta, M., Mahajan, VK., Mehta, KS., and Chauhan, PS. “Zinc therapy in dermatology: a review”. Dermatology research and practice. Published Jul. 10, 2014 on https://www.hindawi.com/journals/drp/2014/709152/, Accessed Oct. 5, 2021 Davinelli, S., Nielsen, M. E., and Scapagnini, G. “Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review”. Nutrients. Published Apr. 22, 2018 on https://www.mdpi.com/2072-6643/10/4/522, Accessed Oct. 5, 2021 Mock, D., Baswell, D., Baker, H., Holman, R., and Sweetman, L. “Biotin deficiency complicating parenteral alimentation: diagnosis, metabolic repercussions, and treatment”. The Journal of pediatrics. Published May 1985 on https://linkinghub.elsevier.com/retrieve/pii/S0022347685803504. Accessed Oct. 5, 2021 Zempleni, J., Wijeratne, SSK., and Hassan, YI. “Biotin”. BioFactors. Published Feb. 18, 2009 on https://iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/biof.8. Accessed Oct. 5, 2021 Navarrete-Solís, J., Castanedo-Cázares, J., Torres-Álvarez, B., Oros-Ovalle, C., Fuentes-Ahumada, C., González, F., Martínez-Ramírez, J., and Moncada, B. "A Double-Blind, Randomized Clinical Trial of Niacinamide 4% versus Hydroquinone 4% in the Treatment of Melasma". Dermatology research and practice. Published Jul. 21, 2011 on https://www.hindawi.com/journals/drp/2011/379173/. Accessed Oct. 10, 2021 Yang, M., Moclair, B., Hatcher, V., Kaminetsky, J., Mekas, M., Chapas, A., and Capodice, J. "A randomized, double-blind, placebo-controlled study of a novel pantothenic Acid-based dietary supplement in subjects with mild to moderate facial acne”. Dermatology and therapy. Published May 16, 2014 on https://link.springer.com/article/10.1007%2Fs13555-014-0052-3. Accessed Oct. 10, 2021 Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., and Oesser, S. “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study”. Skin pharmacology and physiology. Published 2014 on https://www.karger.com/Article/Abstract/351376. Accessed on Oct.5, 2021 Tominaga, K., Hongo, N., Fujishita, M., Takahashi, Y., and Adachi, Y. 2017. “Protective effects of astaxanthin on skin deterioration”. Journal of clinical biochemistry and nutrition, Published Jul. 2017 on https://www.jstage.jst.go.jp/article/jcbn/61/1/61_17-35/_article. Accessed Oct. 5, 2021 Yamahita, E. “The Effect of a dietary supplement containing astaxanthin on skin condition”. Carotenoid Science. Published 2006 on http://www.nuvocare.us/assets/pdf/AGEOFF%20Astaxanthin_Wrinkle%20Reduction%20Study.pdf. Accessed Oct. 5, 2021 Asserin, J., Lati, E., Shioya, T., and Prawitt, J. “The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials”. Journal of cosmetic dermatology. Published Dec. 2015 on https://onlinelibrary.wiley.com/doi/10.1111/jocd.12174. Accessed on Oct. 5, 2021 Boyera, N., Galey, I., and Bernard, BA. 1“Effect of vitamin c and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts.” International Journal of Cosmetic Science. Published Dec. 25, 2001 on https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1467-2494.1998.171747.x. Accessed Oct. 5, 2021 Tengrup, I., Ahonen, J., and Zederfeldt, B. (1981). Influence of zinc on synthesis and the accumulation of collagen in early granulation tissue. Surgery, gynecology & obstetrics. Published Mar. 1981 on https://pubmed.ncbi.nlm.nih.gov/7466582/. Accessed Oct. 5, 2021 Wright, J. A., Richards, T., and Srai, S. K. “The role of iron in the skin and cutaneous wound healing”. Frontiers in pharmacology. Published Jul. 10, 2014 on https://www.frontiersin.org/articles/10.3389/fphar.2014.00156/full. Accessed Oct. 5, 2021 Kim, D., Chung, H., Choi, J., Sakai, Y., and Lee, B. “Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study”. Nutrients. Published Jun. 26, 2018 on https://www.mdpi.com/2072-6643/10/7/826. Accessed on Oct. 5, 2021 Lin, P., Sermersheim, M., Li, H., Lee, P., Steinberg, S., and Ma, J. “Zinc in Wound Healing Modulation”. Nutrients. Published Jan. 2018 on https://www.mdpi.com/2072-6643/10/1/16. Accessed Oct. 5, 2021 Gupta, M., Mahajan, VK., Mehta, KS., and Chauhan, PS. “Zinc therapy in dermatology: a review”. Dermatology research and practice. Published Jul. 10, 2014 on https://www.hindawi.com/journals/drp/2014/709152/, Accessed Oct. 5, 2021 "23 Foods That Are Good for Your Skin". Cleveland Clinic: Health Essentials. Published on https://health.clevelandclinic.org/23-foods-good-skin/. Accessed Oct. 5, 2021 Gibson, L. "What are the best foods for healthy skin?" Mayo Clinic: Healthy Lifestyle Adult Health. Published Dec. 17, 2019 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/healthy-skin/faq-20058184. Accessed on Oct. 5, 2021 https://styledwanderlust.com/the-best-foods-for-healthy-skin/#/ Mar 2021 https://andymillward-facialist.co.uk/anti-inflammatory-diet-for-optimum-skin-health/ Nov 2014 https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair Nov 2019 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106357/ Jul 2014
Learn more
Five foods to improve your memory fast
Did you know that eating food for memory is one of many ways to improve cognitive functions and prevent neurodegenerative diseases? Sure, Sudoku, brain games and reading can help… but improving memory through a yummy whole food diet sounds pretty good to us. Here are some ways you can keep your memory sharp with simple everyday habits and diet choices.Improving your memory Before we dive into diet hacks to get your brain firing, here's a few simple lifestyle habits that can help keep your memory sharp. ExerciseUpping your physical activity can increase the blood flow in your brain, making remembering easier (13). Brain gamesResearch suggests that engaging in mentally stimulating activities, like puzzles, or games can protect the brain by strengthening memory. Learning a musical instrument also helps keep you mentally active (13). Stay socialSocialising with others helps with managing stress, which may negatively affect cognition and memory (13). Get quality shut-eyeSleeping well is also important in making sure your brain is able to consolidate memories and learnings from the day (13).Eat a balanced and varied dietDiet plays an important role in keeping your short term and long term memory sharp. Different foods contain varying nutrients. Some of these nutrients directly impact the workings of our brain. Consuming a wide variety of different foods will ensure you're getting all the nutrients you need and reduce the risk of developing memory related issues.Food for memoryHere is a list of different types of food that can help enhance memory:BeefBeef contains zinc and iron, both of which support brain function and your immune system (3, 4). While beneficial, remember to consume red meat in moderation because an excessively high-intake of red and processed meats puts people at higher risk for a number of diseases (5).FishFatty fish (and fish oil) are abundant in Omega-3 fatty acids, healthy unsaturated fats, and plenty of other nutrients like astaxanthin. They are proven to lower blood levels of beta-amyloid—the protein that forms harmful clumps in the brain of those afflicted with memory disorders (6). Fatty acids are major components of the brain that are vital for brain development and overall function. Some studies also reveal that Omega-3 is effective in improving docosahexaenoic (DHA) and eicosapentaenoic acid (EPA) levels. These both play important roles in brain health maintenance (7).Fruits and nutsCitrus fruits and berries are powerful antioxidants high in vitamin C (8), which is an important antioxidant. Neurodegenerative disorders are related to oxidative stress. Vitamin C can potentially support you against mental degradation (9). Berries, in particular, also contain flavonoids, which are proven to improve memory (6).One study also shows that the Mediterranean Diet may help prevent memory disorders (10). This great diet is sometimes called ‘food for memory' involves eating lots of fruits, vegetables, nuts, olive oil, and seeds as these contain plenty of L-carnitine (including Acetyl L-carnitine), proteins, and healthy fats (6).Leafy green vegetablesKale, spinach, broccoli, and other leafy greens contain vitamin K, beta carotene (6), vitamin B Complex (11), magnesium (12), lutein, folate, and a bunch of other vitamins and minerals. All of these are essential food for memory as they help reduce cognitive decline. You can incorporate more of these types of food into your diet to improve memory. However, as seen in many cases, what you eat for your meals may not be enough to reach your daily required intake. Vitamins and supplements can be consumed alongside a well-rounded diet to help achieve your daily nutrient targets. Be confident that you are meeting your daily intake of vitamins and minerals with custom supplements from Vitable. We'll give you the option to put together a mix of these supplements to create a personalised vitamin subscription pack. We'll even take care of the vitamin delivery so that these are delivered straight to your doorstep anywhere in Australia. Learn more about the other health benefits of these supplements here:Zinc | 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: World Health Organization. “Dementia.” Published on 2 September 2021 on https://www.who.int/news-room/fact-sheets/detail/dementia Accessed on 26 September 2021. Fernando Gomez-Pinilla. “Brain foods: the effects of nutrients on brain function.” Published on 12 January 2010 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/. Accessed on 26 September 2021. Health Direct. “Foods high in zinc.” Published on n.d. on https://www.healthdirect.gov.au/foods-high-in-zinc. Accessed on 26 September 2021. Health Direct. “Foods high in iron.” Published on n.d. on https://www.healthdirect.gov.au/foods-high-in-iron. Accessed on 26 September 2021. Harvard Health Publishing. “What's the beef with red meat?” Published on 1 February 2020 on https://www.health.harvard.edu/staying-healthy/whats-the-beef-with-red-meat. Accessed on 26 September 2021. Harvard Health Publishing. “Foods linked to better brainpower.” Published on 6 March 2021 on https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower Accessed on 26 September 2021. Emma Derbyshire. “Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements.” Published on 15 August 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116096/ Accessed on 26 September 2021. Health Direct. “Vitamin C.” Published on n.d. on https://www.healthdirect.gov.au/vitamin-c Accessed on 26 September 2021. Harrison, F, et.al. “Vitamin C Function in the Brain: Vital Role of the Ascorbate Transporter (SVCT2).” Published on 6 January 2009 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2649700/ Accessed on 26 September 2021. Kepka, A., et.al. “Preventive Role of L-Carnitine and Balanced Diet in Alzheimer's Disase.” Published on 3 July 2020 on https://www.mdpi.com/2072-6643/12/7/1987/htm. Accessed on 26 September 2021. Health Direct. “Vitamin B.” Published on n.d. on https://www.healthdirect.gov.au/vitamin-b Accessed on 26 September 2021. Health Direct. “Foods High in Magnesium.” Published on n.d. on https://www.healthdirect.gov.au/foods-high-in-magnesium. Accessed on 26 September 2021. Mayo Clinic Staff. "Memory loss: 7 tips to improve your memory". Mayo Clinic. Published March 2021 on https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518. Accessed 3 October 2021.
Learn more
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.
Learn more
Important vitamins for men's skincare
We live in a world where male skincare is a growing industry! Men are starting to give their skin a little TLC, causing a boom in product development and even subscription vitamins. But the question is, can men just use all the female-centric products available? Not necessarily. Like all skincare products, every person is different, and for men, key hormonal differences may impact the type of product they need.The lowdown on men's skinDue to testerone, men's skin has higher sebum content and higher skin pigmentation. Men's skin is also thicker, which can lead to the appearance of deeper facial wrinkles (1). However, their skin gradually thins with advancing age.Men also have high levels of collages production hence high collagen density, or have more densely packed fibrils in the dermis. This may be due to high amounts of male sex hormones (24).Skincare for menTo promote healthy skin without free radical damage, a good skincare routine is a must, especially one that addresses your unique skin qualities— whether it is sensitive, normal, dry, oily, and combination2. When browsing through skin care products you might want to use, try to look for the ones that are best for your skin type. If you have sensitive skin, it would be good to use mild products without additional fragrances. If your skin is prone to acne, try products that are oil free.Part of a good skincare routine is washing your face with a facial cleanser and lukewarm water, instead of regular soap, as these may contain ingredients that can dry your facial skin (2). Skin hydration is important for all genders.Moisturising daily also helps reduce the fine lines and wrinkles that otherwise appear more deeply in men's skin (2).But another means to improve skin quality is to invest in subscription vitamins, which can help increase nutrients that support skin health.A visit to a dermatologist will help to procure good hair and skin care products based on individual skin texture.Subscription vitamins for better skinNo matter your skin type, vitamins can help improve your skin when paired with a well-rounded diet. Fortunately, there are great options for personalised essential vitamins in Australia. They tailor your subscription pack according to what your body needs. Among the nutrients your skin may need are:ZincZinc supports skin health by enhancing skin repair and wound healing. It has been proven to reduce skin inflammation (3). It's also been used to help manage various dermatological conditions. Studies also show that low serum zinc levels are correlated to severe breakouts4. Zinc skin benefits include maintaining collagen formation. Collagen is a major component of skin, along with the bones and muscles. Collagen fibres can be damaged by excess sun exposure, alcohol consumption, smoking, and lack of sleep and physical activity. When these fibres are damaged, their strength and thickness are reduced, leading to wrinkles (5).The mineral is found in shellfish (especially oyster and crabs), red meat (beef and lamb), and dairy products (6). Vegetarians and vegans may find it difficult to maintain their needed daily intake of zinc for skin health. When taking zinc for skin, carefully read product descriptions to ensure that they are vegan-friendly.IronThis essential mineral is required for the production of red blood cells. Iron deficiency may result in a condition where you lack red blood cells (7), which is often characterised by pale (or yellowish) skin (8). This condition also affects your wound healing abilities (22). For those with it, taking regular iron supplements helps to relieve the symptoms and improve your skin condition, as well as support better wound-healing.Iron has also been found by studies to support collagen synthesis (21). In addition, iron plays a role in reducing oxidative stress and damage caused by UV rays22.Apart from taking iron supplements, you can also adjust your daily diet. Foods high in iron include grilled lamb liver, dry red lentils, unsalted cashew nuts, fried sardines, raw spinach, and firm tofu9. *Iron should only be taken if prescribed by your doctor.AstaxanthinStudies have shown that astaxanthin, a xanthophyll carotenoid, possesses various benefits for skin health. It may support skin homeostasis since it is a superior antioxidant, anti-inflammatory, and skin damage suppressant (10). It also reduces free radicals and boosts collagen formation that leads to healthier skin.Vitamin B complexVitamin B Complex is another vitamin that helps support skin health by supporting stress response in the body. Stress can manifest in your physical and mental health in various ways, including making your skin look poor. Psychological stress can lead to breakouts and can damage the epidermal barrier (11). Some B vitamins also support better wound closure, and play a role in strengthening the connective tissues that make up the skin, as well as the cells on the epidermis (23). Vitamin B complex can be found in fish, meat, eggs, dairy products, leafy vegetables, and beans. Vitamin B12, however, is mostly found in animal-based foods. Considering this selection, vegetarians and vegans may be at risk of developing vitamin B deficiency (14). Adding vitamin B supplements to your subscription vitamin packs can add additional B vitamins to your overall nutrient intake.Vitamin CMuch like the other vitamins and minerals mentioned here, vitamin C - or ascorbic acid - is vital for collagen formation. It helps maintain collagen networks that are needed for collagen protein synthesis (15). Ascorbic acid is also a powerful antioxidant that neutralises free radicals and prevents cellular damage (13). Studies have shown that taking vitamin C supplements (or increasing intake of foods that are high in Vitamin C) are linked to improved skin elasticity and colour, and reduced facial wrinkling and roughness (16). Improved skin health and reduced signs of ageing can be achieved through consumption of fruits and vegetables (including cranberries, oranges, lemons, tomatoes, broccoli, etc.) (17), and generally maintaining enough daily vitamin C intake.BiotinBiotin supports skin health as an essential cofactor in enzymes for fatty acid synthesis (18). Our skin cells depend on these fatty acids to help produce and maintain the skin's natural oil barrier. This protects us from the sun and other environmental toxins.One study showed that people who consume more than 100mcg of biotin per day had noted significant improvements in their skin conditions (19). Maintaining your skin health by consuming the right nutrients everyday may be challenging for a man. Monthly subscription vitamins through Vitable's supplement subscription and vitamin delivery plans, can help ensure that you meet your daily nutritional requirements when paired with a healthy diet. What's even better is that Vitable's custom multivitamin approach means that you can have a set of vitamins tailored to your unique needs, and all conveniently delivered to your doorstep! Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen | Biotin*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: S. Rahrovan, et.al. “Male versus female skin: What dermatologists and cosmeticians should know.” Published on 22 June 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116811/. Accessed on 27 September 2021. American Academy of Dermatology Association. “Skin Care Tips for Men.” Published on n.d. on https://www.aad.org/public/everyday-care/skin-care-basics/care/skin-care-for-men Accessed on 27 September 2021. Gupta, M., et.al. “Zinc therapy in dermatology: a review.” Published on 10 July 2014 on https://pubmed.ncbi.nlm.nih.gov/25120566/. Accessed on 27 September 2021. Mogaddam, M., et.al. “Correlation between the Severity and Type of Acne Lesions with Serum Zinc Levels in Patients with Acne Vulgaris.” Published on 24 July 2014 on https://www.hindawi.com/journals/bmri/2014/474108/. Accessed on 27 September 2021. Harvard T.H. Chan: School of Public Health. “The Nutrition Source: Collagen.” Published on n.d. on https://www.hsph.harvard.edu/nutritionsource/collagen/. Accessed on 27 September 2021. Health Direct. “Foods high in Zinc.” Published on n.d. on https://www.healthdirect.gov.au/foods-high-in-zinc. Accessed on 27 September 2021. Abbaspour, N., et.al. “Review on iron and its importance for human health.” Published on 19 February 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/. Accessed on 27 September 2021. Mayo Clinic. “Anemia” Published on n.d. on https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360. Accessed on 27 September 2021. Health Direct. “How to meet your iron needs – infographic.” Published on n.d. on https://www.healthdirect.gov.au/how-to-meet-your-iron-needs-infographic. Accessed on 27 September 2021. Davinelli, S., et.al. “Astaxanthin in Skin Health, Repair and Disease: A Comprehensive Review.” Published on 10 April 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/. Accessed on 27 September 2021. Nathan, Neera. “Harvard Health Blog: Stress may be getting to your skin, but it's not a one-way street.” Published on 14 April 2021 on https://www.health.harvard.edu/blog/stress-may-be-getting-to-your-skin-but-its-not-a-one-way-street-2021041422334. Accessed on 27 September 2021. Long, S., et.al. “Effects of Vitamin and Mineral Supplementation on Stress, Mild Psychiatric Symptoms, and Mood in nonclinical samples: A meta-analysis.” Published on February-March 2013 on https://oce.ovid.com/article/00006842-201302000-00007/HTML. Accessed on 27 September 2021. Braun, L., et.al. “Herbs & Natural Supplements: An evidence-based guide. Volume 2. 4th Ed.” Published on 2015. Accessed on 27 September 2021. Health Direct. “Vitamin B.” Published on n.d. on https://www.healthdirect.gov.au/vitamin-b. Accessed on 27 September 2021. Boyera, N., et.al. “Effect of Vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts.” Published on 25 December 2001 on https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1467-2494.1998.171747.x. Accessed on 27 September 2021. Pullar, J., et.al. “The Roles of Vitamin C in Skin Health.” Published on 9 August 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/. Accessed on 27 September 2021. Health Direct. “Vitamin C.” Published on n.d. on https://www.healthdirect.gov.au/vitamin-c. Accessed on 27 September 2021. Zempleni, J. “Biotin.” Published on18 February 2009 on https://iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/biof.8. Accessed on 28 September 2021. Mock, D.M, et.al. “Biotin deficiency parenteral alimentation: diagnosis, metabolic repercussions and treatment.” Published on May 1985 on https://pubmed.ncbi.nlm.nih.gov/3923177/. Accessed on 28 September 2021. National Cancer Institute. “Kerin.” Published on n.d. on https://www.cancer.gov/publications/dictionaries/cancer-terms/def/keratin. Accessed on 28 September 2021. Gardi, C., et. al., "Effect of free iron on collagen synthesis, cell proliferation and MMP-2 expression in rat hepatic stellate cells". National Library of Medicine: PubMed.gov. Published October 2002 on https://pubmed.ncbi.nlm.nih.gov/12234617/. Accessed on 3 October 2021. Wright, J., et. al., "The role of iron in the skin and cutaneous wound healing". Frontiers in Pharmacology. Published July 2014 on https://www.frontiersin.org/articles/10.3389/fphar.2014.00156/full. Accessed on 3 October 2021. Rembe, J., et. al., "Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable?". National Library of Medicine: PubMed.gov. Published May 2018 on https://pubmed.ncbi.nlm.nih.gov/29672394/. Accessed on 3 October 2021. Tur, E., "Physiology of the skin—Differences between women and men". ScienceDirect. Published 1997 on https://www.sciencedirect.com/science/article/abs/pii/S0738081X96001058. Accessed on 3 October 2021.
Learn more
