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.
Why we need calcium for healthy bones
It's so important to keep our bones strong as we get older. The skeletal system plays the two important roles of allowing the human body to maintain balance during movement, and protecting our vital organs like the brain. Suffering with poor bone health can potentially lead to injuries or ailments that could prevent you from doing regular physical activities that are commonly taken for granted like walking, or even chewing.Here's how to keep your bones strong and healthy at any age.Calcium for healthy bonesCalcium supports bone health, integrity, and strength. It is one of the key minerals, alongside phosphorus, that is stored in our bones and keeps them strong (1). Because of the importance of bone health, calcium has become an essential nutrient required as part of a healthy, balanced diet.Calcium is important to the body, not just for bone health but also in promoting healthy muscle and nerve function. It also helps in blood clotting. When the body needs calcium to sustain these vital functions, it borrows the mineral from the bones (2). This underscores the importance of replenishing calcium in the body. Calcium deficiency occurs when the blood fails to deliver ample amounts of calcium to regenerate the bone's reserve, leading to poor bone health.Poor bone health: Why we need calcium for healthy bonesOur bones need to constantly receive calcium to maintain a certain level of bone density. In the infant up to pre-adolescent stages, the body primarily channels calcium to the bones, to allow for a more rapid bone growth and development. Upon reaching the adult stage, the body ceases to form new bone, as it reaches its peak bone density (3). During the more advanced ages of 50 and above, bone loss starts to occur and this is when bone complications may manifest.People with calcium deficiency may experience brittle bones (4) which are more susceptible to breaking. Brittle bones increase the risk of low impact fractures that can arise from normal physical activities (5). What would otherwise be a minor injury could become a more serious fracture.How to maintain healthy bonesWeight-bearing exercises like walking or jogging, especially at an early age, help promote stronger bones. Resistance exercises like weight lifting can also strengthen bones (6).A balanced diet, especially one with sufficient amounts of calcium, also helps support strong bones.Calcium can be found in a variety of foods (7), including: Dairy products including milk, cheese and yoghurt. Dark green leafy vegetables, including broccoli. Fish with edible soft bones, like sardines and canned salmon. Calcium-fortified foods and drinks Do I need calcium supplements?The required amount of calcium for healthy bones can differ depending on your age, sex or specific conditions.According to the National Institute of Health, women between 19 and 50 years of age are recommended to take 1,000mg a day, while men are recommended to take 1,000mg a day (8).However, not everyone can get the necessary amount of calcium from their diet. People with certain diet restrictions may find themselves calcium deficient. Common examples of these include: People who eat predominantly plant-based or vegan diets. People who are lactose intolerant and need to limit dairy product intake. People who consume large amounts of protein or sodium, which can cause your body to excrete more calcium. People receiving long-term treatment with corticosteroids. People who have certain bowel or digestive diseases that decrease the ability to absorb calcium, such as inflammatory bowel disease or celiac disease (9) Because of these lifestyle or nutritional factors, calcium supplements may be considered to support nutrient intake.The role of Vitamin DBesides taking calcium for healthy bones, you might also consider taking vitamin D. Vitamin D is a fat soluble vitamin that is essential for better absorption of calcium in the body (10).The digestive system can struggle to absorb calcium, with most people absorbing only 15% to 20% of the calcium they eat in their diet. This can be caused by a range of factors that include taking medication, dietary restrictions, and certain medical issues. Vitamin D is the nutrient that helps them absorb more calcium (11).Calcium Plus by Vitable Australia is manufactured in Australia and goes through stringent testing throughout the whole supply chain, and is tested for purity and stability. It is non-GMO, vegetarian and vegan-friendly and free from added lactose and gluten. It is also enriched with vegan vitamin D3 to increase calcium absorption in the body. The pair work together to not only support bone strength and repair, but also muscle function.Whatever age, sex or kind of diet restriction, it is important to consider bone health. Try adding calcium to your monthly vitamin subscription with Vitable. Put together your own pack of personalised supplements and make use of our vitamin delivery process to have your personal packs brought right to your doorstep.*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: NIH Osteoporosis and Related Bone Diseases National Resource Center. Bone Health for Life: Health Information Basics for You and Your Family. Published on https://www.bones.nih.gov/health-info/bone/bone-health/bone-health-life-health-information-basics-you-and-your-family. Accessed October 24, 2021. Pravina Piste, Didwagh Sayaji, and Mokashi Avinash. International Journal of Research in Pharmaceutical and Biomedical Sciences. Published June 2013 on https://www.academia.edu/5820121/Calcium_and_its_Role_in_Human_Body. Accessed October 24, 2021. OrthoInfo. Healthy Bones at Every Age. Published on https://orthoinfo.aaos.org/en/staying-healthy/healthy-bones-at-every-age/. Accessed Oct 24, 2021. Cleveland Clinic. Osteoporosis: Prevention With Calcium Treatment. Published on https://my.clevelandclinic.org/health/articles/15049-osteoporosis-prevention-with-calcium-treatment. Accessed Oct 24, 2021. Versus Arthritis. Osteoporosis. Published on https://www.versusarthritis.org/about-arthritis/conditions/osteoporosis/. Accessed Oct 24, 2021. NIH Osteoporosis and Related Bone Diseases National Resource Center. Oral Health and Bone Disease. Published on https://www.bones.nih.gov/health-info/bone/bone-health/oral-health/oral-health-and-bone-disease. Accessed October 24, 2021. Mayo Clinic. Calcium and calcium supplements: Achieving the right balance. Published on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097. Accessed Oct 24, 2021. NIH Osteoporosis and Related Bone Diseases National Resource Center. Calcium. Published on https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Accessed Oct 24, 2021. Mayo Clinic. Calcium and calcium supplements: Achieving the right balance. Published on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097. Accessed Oct 24, 2021. Stephen B. Weinmann. Vitamin D and its Effect Upon Periodontal Surgery and Periodontal Disease. Published on https://www.academia.edu/26533478/Vitamin_D_and_its_Effect?from=cover_page. Accessed Oct 24, 2021.11. Medline Plus. Calcium and bones. Published on https://medlineplus.gov/ency/article/002062.htm. Accessed Oct 24, 2021.
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Calcium and stress: What's the connection and can calcium supplements help to relieve symptoms of stress?
Stress is a common occurrence in today's faced-paced society. In fact, to be stressed is often considered to be part of “the new normal.” Stress is an expected human response to challenging or dangerous situations (1). A small amount of stress can lead to increased alertness, energy and productivity. For example, an athlete who is pressured to win a race gets a rush of adrenaline while playing; allowing him/her to perform to a higher standard.However, repeated or prolonged exposure to a stressor leading to stress can have detrimental physical and mental effects on the body. This long term or constant exposure to stress may prevent the person's body or mind from functioning normally (2).How stress can affect a person or cause illness is not straightforward. Stress can be more detrimental to one person than it is to another, depending on the individual's ability to adapt to the stressor (3).Sources of stress in our daily livesIncreasing demands and pressures from both home and the workplace are common causes of stress. Personal finances, family, and trying to maintain a healthy lifestyle are among the top reasons Australian adults say they are stressed (4).Stress relief can be practiced through deep breathing techniques, meditation, or other relaxation techniques. Regular exercise and a balanced diet can also aid in a healthy stress-relieving routine.Among the nutrients that can support our bodies as they deal with daily stressors is calcium. Yes, calcium and stress do in fact share a link. Calcium can be consumed through calcium-rich foods like milk, cheese, and yoghurt. It can also be found in less commonly known sources such as firm tofu, fish, vegetables, and nuts (6). In circumstances where you are not able to get enough calcium from food alone, it can be helpful to consider supplementation alongside a healthy diet.The connection between calcium and stressCalcium plays a vital role in muscle contraction, especially the regulation of heart muscle contractions (5). Keeping your heart healthy is essential, especially as stress may increase the chance of heart conditions (7).Calcium also helps in neutralising the stress hormone cortisol, in the same way an antacid can help neutralise stomach acid (8). Calcium helps neutralise the pH balance of cortisol, bringing our bodies back to a more neutral state. However, when the body does not get enough calcium from food, it takes calcium from the deposits in our teeth and bones to neutralise cortisol. This may lead to weaker bones down the line.Calcium also plays a role in supporting one's immune system response (9). This is important because persistent stress may contribute to higher-than-average levels of cortisol, which may hinder our anti-inflammatory response, resulting in more infections. Stress also reduces the body's lymphocytes, or immunity cells (10).You can beat stress with simple, straightforward lifestyle changes and a healthy diet. You may even opt for calcium supplements to support your goal of overcoming stress.Try out a monthly vitamin subscription with Vitable today and put together your own pack of personalised supplements. We offer premium vitamin packs in Australia, which even comes with a vitamin delivery service that sends your personal packs right to your doorstep.Find out more about other supplements that can help you with energy:Magnesium | B complex | Vitamin B12 | Calcium Plus | Ashwagandha | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: https://www.healthdirect.gov.au/stress. Accessed on October 23, 2021. National Institute of Mental Health. 5 Things You Should Know About Stress. National Institute of Health. Published on https://www.nimh.nih.gov/health/publications/stress. Accessed on October 23, 2021. Mohd. Razali Salleh. Life Event, Stress and Illness. Malays J Med Sci. Pulished October 15, 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/. Accessed on October 23, 2021 Australian Psychological Society. Stress and Wellbeing in Australia Survey. Australian Psychological Society. Published 2014 on http://www.psychology.org.au/. Accessed on October 23, 2021. Braun, L., and Cohen,Marc. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Published 2015. Accessed on October 23, 2021. HealthDirect. Calcium. HealthDirect. Last reviewed December 2019 https://www.healthdirect.gov.au/calcium. Accessed on October 25, 2021. University of Rochester Medical Center. Stress Can Increase Your Risk of Heart Disease. University of Rochester Medical Center. Published n.d. on https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2171. Accessed on October 25, 2021. Orthopaedic Associates of Michigan. Stress and Osteoporosis. https://www.oamichigan.com/stress-and-osteoporosis/. Accessed October 25, 2021. S. Grinstein. Calcium homeostasis and the activation of calcium channels in cells of the immune system. Published on Jan 1989 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1807782/. Accessed on October 25 2021. University of Maryland Medical System. How Does Stress Affect the Immune System? University of Maryland Medical System. Published n.d. On https://health.umms.org/2020/11/10/stress-immune-system/. Accessed on October 25 2021.
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Discover the many benefits of vitamin B Complex for skin
The state of our skin, as the largest organ of the body, is telling of the overall state of our health. Skin health clues us in on whether we're getting enough of the three main ingredients of good health—quality sleep, regular exercise, and a balanced diet—as well as what we lack. Skin can often take the brunt of the burden if we don't take care of ourselves from the inside out, but it can also be especially prone to the negative effects of environmental stressors.You can maintain best practices to promote skin health and make sure skin stays at its best all year round. This can be achieved by consuming sufficient nutrients for skin through a well-rounded diet. Vitamins and supplementation can be taken alongside a healthy diet to support skin health too. One such supplement you can consider taking is vitamin B complex to maintain and support skin health.Environmental stressors for skinIn Australia, many of us forget to factor in changing weather conditions when tackling skin health. We may be healthy overall, but fail to consider the extra measures that need to be put in place to safeguard skin health during the hottest and coldest months of the year.Think back to the many times when prolonged sun exposure made your skin look and feel stressed during the summer, or when winter's lack of humidity made skin excessively taut and unhealthily dry (12). It's good to note that even though you might be well-rested, eating healthily, and physically active, external conditions such as the weather may still wreak havoc on your skin, requiring you to do more to maintain your skin health.Understanding vitamin B complex for skinA vitamin B complex supplement is generally composed of the eight B vitamins that fulfil unique functions in our overall health. Though B vitamins can be taken separately, taking them together can enhance some of these vitamins' potencies, making a B complex supplement a more efficient choice. B vitamins play a myriad of roles in keeping our organs and bodily processes in shape. These roles range from aiding in carbohydrate metabolism and promoting effective energy use, maintaining brain function and immunity, and of course, maintaining and supporting skin health. Here are the benefits of each B vitamin and how they work in our bodies:Vitamin B1: ThiaminVitamin B1 helps change carbohydrates into energy by maintaining a healthy metabolism4, that is, our body can break down the food that we eat, gather the nutrients it needs in the process, turn what it absorbs into usable energy, then flush out waste in an efficient manner. More so, vitamin B1 plays a role in healthy nerve function and the mechanisms of the nervous system, both of which ensure that we're able to move, coordinate movements, and feel sensations properly (3). Without enough Thiamin in our system, our skin may not be able to properly connect with the rest of our body, compromising our ability to appropriately react to sensations (like pain, for instance) and environmental stimuli.Vitamin B2: RiboflavinVitamin B complex for skin also includes riboflavin, a vitamin that supports the body with its involvement in the breaking down of fats and medication, as well as in the growth of new cells. When it comes to skin health, this means that this B vitamin holds one very important role in helping skin regenerate when injured, damaged, or stressed (5).Vitamin B3: NiacinNiacin is a coenzyme to more than 400 other enzymes in the body. Being a coenzyme means that other enzymes need to be paired with it in order to carry out their functions. This vitamin has been found to be associated with energy production, the support of skin health by protecting skin from toxins, and is similarly involved in maintaining the health of the nervous and digestive systems (3).Vitamin B5: Pantothenic acidPantothenic acid is a component of coenzyme A which is essential to all life forms as it is necessary for chemical reactions such as the synthesis of fatty acids, amino acids, and other materials (6). It supports the skin mainly through wound healing, ensuring that injured skin is protected from infection and that a wound heals quickly, leaving behind as little visible proof of damage as possible (7). Pantothenic acid, though an unknown vitamin to most, is a crucial component of vitamin B complex for skin.Vitamin B6: PyridoxineMost commonly, vitamin B6 has been linked to protein and carbohydrate metabolism and the maintenance of amino acids in the blood as well as hemoglobin and lymphocyte formation (8). More evidence has shown that it also plays a part in skin maintenance by making the skin less likely to suffer from rashes and cracking, especially in the areas surrounding the mouth. A deficiency in this vitamin may cause the skin to become prone to these ailments and adjunct infections. Taking a vitamin B complex is a proactive way of protecting yourself from these skin health risks.Vitamin B7: BiotinBiotin is likely the most well-known component of vitamin B complex for skin. It has gained buzz in medical research and the beauty industry alike for its ability to maintain and support skin health. Biotin has other essential roles in health which include supporting nail and hair strength and thickness, maintaining healthy immune system function, and preventing dietary deficiency of vitamins (9).Vitamin B9: FolateFolate is most often discussed in the context of pregnancy as it aids in the nervous system development of the fetus (3) and is needed for red blood cell production which carries oxygen in the bodies of both mother and child (3). However, folate is also valued in the arena of skin health as it has been found to play a role in improving visible signs of skin ageing. Vitamin B complex for skin that includes folate is sought after by many as it aids the body to continue to develop healthy skin cells, a process that can slow down with ageing.Vitamin B12: CobalaminVitamin B12 supports the nervous system's health and function by producing myelin around the nerve cell (10). It's also a key component of red blood cell production in the body (10), but its value in skin health lies in its ability to support nutrient levels in the body and prevent dietary vitamin deficiency.The importance of vitamin B complex for skin as protection against environmental stressorsIt's clear that each B vitamin in a vitamin B complex supplement makes its own contribution to skin health. This is excellent information to keep in mind when devising ways to care for skin as the season's change, considering that each season, especially the extremes of summer and winter, bring specific challenges to maintaining skin health. It is during these two seasons when weather conditions are at their most extreme that vitamin B complex for skin can be considered as an accompaniment to a healthy diet. The three most potent components of a vitamin B complex supplement are Niacin, Pantothenic acid, and Riboflavin. Niacin has been seen to improve pigmentation due to prolonged sun exposure and it also helps minimise the appearance of skin ageing (13). It has anti-inflammatory effects and has a photoprotection against ultraviolet (UV) rays which defends the body from certain illnesses (14, 15).For Pantothenic acid, a study shows that there's a significant improvement in skin injury caused by illnesses and inflammatory blemishes in subjects given vitamin B5 supplements (16). It also enhances wound healing as it accelerates skin closure through cell migration and division (17, 18).Finally, what Riboflavin does to support skin health is to prevent nutrient deficiencies that make skin less resilient to environmental stressors. One of the symptoms of lacking riboflavin is skin inflammation and cracks around the lips (19).Sources of vitamin B complex for skinHere are some options that you can consider for vitamin B complex:A well-balanced dietMost of the food that we eat contains traces of B vitamins. Though B vitamins are water-soluble, meaning they are not stored by the body and are instantaneously absorbed and used in several body functions (11), they can easily be replenished through food.To give you a better idea of which foods are the best sources of B vitamins, know that meats such as pork, beef, and chicken and organ meats like kidney and liver contain all the B vitamins except for Thiamin. Seafood like salmon and tuna, as well as poultry and eggs, are excellent sources of B vitamins as well, but they can also be sourced from non-animal-based foods like nuts, beans, and legumes. The same can be said about green leafy vegetables and fortified cereals and select whole grains (11).SupplementationDietary restrictions, lifestyle choices, food allergies or plant-based diets can prevent some individuals from being able to consume some of these foods. In these cases, you may want to consider vitamin B complex supplementation to ensure you receive the nutrient adequately.Keeping your skin healthy can be achieved by eating healthily and with proper supplementation. At Vitable Australia, we give you the luxury of choosing from a selection of supplements that not only address skin health but also other areas of concern in your body. You get to create your very own custom vitamin packs specially designed for your needs. Vitable offers a hassle-free vitamins subscription as well as a convenient vitamin delivery service to take off the worry of ordering and tracking your purchases anywhere in Australia.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen Creamer | 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: Engebretsen, K. Johansen, J., Kezic, S., Linneberg, A., and Thyssen, J. “The effect of environmental humidity and temperature on skin barrier function and dermatitis”. Journal of the European Academy of Dermatology and Venereology. Published Feb. 2016 on https://onlinelibrary.wiley.com/doi/10.1111/jdv.13301. Accessed Oct. 18, 2021 Singh, B., and Maibach, H. "Climate and skin function: an overview". Skin research and technology. Published Mar. 25, 2013 on https://onlinelibrary.wiley.com/doi/10.1111/srt.12043. Accessed Oct. 18, 2021 "Vitamin B". Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed Oct. 18, 2021 “Thiamin”. Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 4, 2014 on https://www.nrv.gov.au/nutrients/thiamin. Accessed Oct. 18, 2021 “Riboflavin”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Mar. 26, 2021 on https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/. Accessed Oct. 18, 2021 “Pantothenic Acid”. Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 4, 2014 on https://www.nrv.gov.au/nutrients/pantothenic-acid. Accessed Oct. 18, 2021 Higdon, J., Drake, V., Delage, B., and Rucker, R. “Pantothenic Acid”. Oregon State University: Linus Pauling Institute. Published Jul. 2015 on https://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid. Accessed Oct. 18, 2021 “Vitamin B6”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Mar. 26, 2021 on https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/. Accessed Oct. 18, 2021 “Biotin”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Mar. 29, 2021 on https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Accessed Oct. 18, 2021 “Vitamin B12”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Apr. 6, 2021 on https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed Oct. 18, 2021 SS"Vitamin B". Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed Oct. 18, 2021 ”Nutrients”. Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 22, 2017 on https://www.nrv.gov.au/nutrients. Accessed Oct. 18, 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. 18, 2021 Snaidr, V., Damian, D., and Halliday, G. "Nicotinamide for photoprotection and skin cancer chemoprevention: A review of efficacy and safety". Experimental dermatology. Published Feb. 2019 on https://onlinelibrary.wiley.com/doi/10.1111/exd.13819. Accessed Oct. 18, 2021 Chen, A., Martin, A., Choy, B., Fernández-Peñas, P., Dalziell, R., McKenzie, C., Scolyer, R., Dhillon, H., Vardy, J., Kricker, A., St George, G., Chinniah, N., Halliday, G., & Damian, D. "A Phase 3 Randomized Trial of Nicotinamide for Skin-Cancer Chemoprevention". The New England Journal of medicine. Published Oct. 2015 on https://www.nejm.org/doi/10.1056/NEJMoa1506197. Accessed Oct. 18, 2021 VBYang, 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. 18, 2021 Weimann, B., and Hermann, D. "Studies on wound healing: effects of calcium D-pantothenate on the migration, proliferation and protein synthesis of human dermal fibroblasts in culture”. International journal for vitamin and nutrition research. Published Mar. 1999 on https://econtent.hogrefe.com/doi/10.1024/0300-9831.69.2.113. Accessed Oct. 18, 2021 Kobayashi, D., Kusama, M., Onda, M., and Nakahata, N. "The effect of pantothenic acid deficiency on keratinocyte proliferation and the synthesis of keratinocyte growth factor and collagen in fibroblasts". Journal of pharmacological sciences. Published Jan. 18, 2011 on https://www.jstage.jst.go.jp/article/jphs/115/2/115_10224SC/_article. Accessed Oct. 18, 2021 Higdon, J., Drake, V., Delage, B., McNulty, H. and McCann, A. “Riboflavin”. Oregon State University: Linus Pauling Institute. Published Dec. 2013 on https://lpi.oregonstate.edu/mic/vitamins/riboflavin. Accessed Oct. 18, 2021
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How to assemble your personalised vitamin pack for hair health
A healthy head of hair can not only make us feel good, it can also speak volumes about how healthy our bodies are. Consuming a bountiful selection of nutrients can support hair vibrancy, thickness, strength and shine and experiencing deficiencies of certain nutrients can affect hair growth (7), resulting in dry, and dull hair, or excess hair loss.To sustain hair health, our bodies need specific nutrients that support hair growth and strength. While many of these nutrients can come from the food we eat, we may not be able to get sufficient amounts from diet alone. Following this, you may consider taking supplements to support hair health.Daily vitamin subscription to support hair healthHere are some vitamins you can include as part of your vitamin packs in Australia to help keep your hair healthy:CollagenCollagen is a natural protein in the body, and is an integral part of our hair. Its fibre-like structure is used to make connective tissues that are strong and resilient, able to withstand stretching. When your body makes collagen, it combines amino acids, nutrients you get from eating protein-rich foods (1).Derived from sustainably sourced fish, Vitable's dairy-free Collagen Creamer is paired with organic coconut milk and natural vanilla with each serving. It provides the body with a dose of collagen, healthy fats, protein and fibre. Vitable's hydrolysed collagen is easily absorbed by the body and stable in hot temperatures.BiotinThe water soluble vitamin also known as vitamin B7, is an essential cofactor to enzymes in the metabolism of fatty acids, glucose and amino acids and plays a key role in gene expression and cell signaling (2). Biotin also plays a role in the production of keratin, that is part of what makes up the structure of the hair. Studies have found that biotin supplementation improves hair growth and health (6)Vitable's Biotin supports hair strength, thickness and overall health. Capsuled in Australia, and observing TGA standards on quality and safety, this dose delivers only the suitable daily amount as opposed to other megadoses. On top of that, this special tablet is vegan, non-GMO and free of added gluten and lactose.Complete your everyday hair regimen with Vitable vitamins. Our daily vitamin subscription allows you to choose only the custom supplements you need. Give our vitamin packs a shot today and make use of our vitamin delivery service to have them sent right to your doorstep. Biotin | Collagen *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: BetterHealth Channel. “Hair”. BetterHealth Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/hair#normal-hair-growth. Accessed on October 14, 2021. Harvard T.H. Chan School of Public Health. “Collagen”. Harvard T.H. Chan School of Public Health. Published on https://www.hsph.harvard.edu/nutritionsource/collagen/. Accessed on October 14, 2021. Cleveland Clinic. “The Best Way You Can Get More Collagen”. Cleveland Clinic. Published May 15, 2018 on https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/. Accessed on October 14, 2021. Deepa P. Patel, Shane M. Swink and Leslie Castelo-Soccio. “A Review of the Use of Biotin for Hair Loss”. NCBI. Published April 27, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/. Accessed on October 14, 2021. Hind M. Almohanna, Azhar A. Ahmed, John P. Tsatalis, and Antonella Tosti. “The Role of Vitamins and Minerals in Hair Loss: A Review”. Published December 13, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/. Accessed on October 14, 2021. Vitable. “Biotin”. Published (n.d.) on https://research.get.vitable.com.au/biotin. Accessed on October 17, 2021. The Trichological Society. "Nutrition and Hair Health". Published n.d. On https://www.hairscientists.org/hair-and-scalp-conditions/nutrition-and-hair-healt. Accessed on October 17, 2921.
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Is running bad for your joints? Our experts share the facts
Exercise or working out can provide a host of health benefits when a routine is set in place. One in five Australians will try running at one point in their life (1). Running is an appealing choice of exercise due to its accessibility—it requires little equipment, and is flexible enough to be done any time of the day. But is running bad for your joints?Is running bad for your joints? Let's explore…Running is a high-impact aerobic exercise that engages your entire body (2), involving repetitive contraction of large muscle groups (3). However, if not done properly, it may cause distress to the areas of our body that receive the most tension and pressure, such as our joints.Our joints are where our bones meet, connected by ligaments and muscles. Healthy joints enable us to move freely, run, jump, twist and turn (4). They are engaged whenever our body is moving, making joint care an important part of our care regimen.Read on to find out how to provide an extra boost of support and nourishment for your joints before you go on a run.What exercises can strengthen my joints?The key to a healthy exercise routine is variety. Running can be alternated or planned alongside exercises that aim to focus on core strength to further reduce pressure on the joints (4). Consider the following exercises to include in your running regimen: Bodyweight squats to protect the knees, ankles and hips Assisted or unassisted pull ups to protect the shoulders and elbows Push ups to protect the shoulders and elbows (5) Make sure to always consult a professional when attempting these exercises on your own.How do I avoid sore joints from running?Certain measures can be taken to make sure running does not put as much pressure on your joints. Start with committing to a routine: running takes practice, and needs consistency to build endurance6. Sticking to a consistent exercise schedule can help keep the body ready for the physical strain of running.Pace yourself when you run. Start out slowly and avoid big changes in running distance, speed, frequency, surfaces or even temperatures (7). This can give your bones, muscles, and joints time to adapt and become fitter for the task.Lastly, wear proper shoes that match your body type (6). Consider the kind of cushion and support your body and feet need. Being aware of your own preferences and needs when it comes to running equipment can help keep your joints protected from unnecessary wear and tear.What nutrients do I need for healthy joints?A healthy diet is the best partner to keeping your joints healthy. But if you are unable to get certain vitamins and nutrients through diet, these can be incorporated in your everyday life through supplementation.Here are some of the nutrients you can consider taking for healthier joints:Vitamin CVitamin C is a water-soluble vitamin that your body cannot store. It helps maintain joint health as it plays a role in producing collagen, the protein that makes up our skin, cartilages, tendons, and ligaments (8).Fish oilFish oil is a dietary source that contains omega-3 fatty acids, needed by the body for many functions, from muscle activity to cell growth9. Omega-3 has many benefits including anti-inflammatory and antioxidant effects that can help those who engage in physical activities. Adding omega-3 supplements to your diet can help with oxygen production, and skeletal and muscular development (10), all of which are crucial in exercise.CranberryCranberry is a rich source of bioactive compounds that have been associated with anti-inflammatory and antioxidant benefits (11). Cranberry supplements can help maintain joint and cartilage health through its phytochemicals. These elements have therapeutic effects that help release stress and inflammation (12).CurcuminTurmeric contains curcumin, which gives the spice its yellow color. But more than that, curcumin's benefits include anti-inflammatory properties that can help maintain joint health (13). Adding turmeric to your diet can bring health benefits that include alleviation of joint pain (14).Taking up running is a great first step to keeping active and living a healthier lifestyle. Improve your running experience by taking care of your joints with Vitable, which provides the best vitamin subscription personalised for your needs. These custom vitamin packs can help you reach your necessary daily vitamin intake alongside a healthy lifestyle and diet. We'll even take care of vitamin delivery and send them right to your doorstep!Find out more about other areas that the above supplements can help you with:Vitamin C | Fish oil | Cranberry | Curcumin *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: Better Health Channel Content Team. “Running and jogging - health benefits”. Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits. Accessed October 10, 2021. Cleveland Clinic Content Team. “Aerobic Exercise”. Cleveland Clinic: My.Clevelandclinic.Org. Published July 16, 2019 on https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise. Accessed October 10, 2021. Levine, B. “The ‘best' cardio workout for a healthy heart”. UT Southwestern Medical Center: Utswmed.Org. Published November 30, 2020 on https://utswmed.org/medblog/heart-cardio-workouts/. Accessed October 10, 2021. Cleveland Clinic Content Team. “The Best Exercises To Keep Your Joints Healthy”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://health.clevelandclinic.org/how-to-keep-your-joints-healthy-with-the-right-exercise/. Accessed October 10, 2021. Piedmont Healthcare Content Team. “Three exercises to strengthen your joints”. Piedmont Healthcare: Piedmont.Org. Published June 13, 2014 on https://www.piedmont.org/living-better/three-exercises-to-strengthen-your-joints. Accessed October 10, 2021. Piedmont Healthcare Content Team. “The truth about running and joint stress”. Published April 15, 2016 on https://www.piedmont.org/living-better/the-truth-about-running-and-joint-stress. Accessed October 11, 2021. Saneh, C. “Five pieces of advice all new runners need to know”. World Athletics: Worldathletics.Org. Published June 16, 2020 on https://worldathletics.org/be-active/performance/advice-runners-beginners. Accessed October 11, 2021. Mount Sinai Content Team. “Vitamin C (Ascorbic Acid)”. Icahn School of Medicine at Mount Sinai: Mountsinai.Org. Published on https://www.mountsinai.org/health-library/supplement/vitamin-c-ascorbic-acid. Accessed October 11, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Foundation for Medical Education and Research: Mayoclinic.Org. Published December 8, 2020 on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed October 11, 2021. Gammone, M., Riccioni, G., Parrinello, G., & D'Orazio, N. “Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published December 27, 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/. Accessed October 11, 2021.
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Easy exercises to relieve your joint pain
We can experience wear and tear in our joints from heavy exercise, the natural ageing process, or general every day movement. It's only natural for this to happen, so you may want to look into ways on how to keep joints healthy and strong. Doing this can help you remain mobile throughout the day and be able to recover from workouts faster.The basics of joint painJoint pain is the discomfort or pain felt in the joints of our hands, feet, knees, hips, or spine (1, 2). Joint pain can feel stiff, achy, or sore. The sensation may also be felt more intensely in the mornings due to stiffening or lack of movement from sleep. As we go about our day and our joints experience more movement, their loosening potentially provides some degree of relief. Daily workouts in the form of exercise for joints may also help with soreness. However, this is not the case for everyone. Increased movement throughout the day, even when not rigorous, may worsen joint pain for some. It helps to speak to a medical professional for what might be the best way to alleviate joint soreness for you.Common causes of joint painThere are several common factors that might cause joint pain such as (2, 3): Injury (sprains or strains) Joint overuse Infection (virus or bacterial) Other illnesses or chronic medical conditions Obesity Inactivity The best exercise for jointsExercise can be a long-lasting method to not only relieve, but also prevent joint pain (4, 5). These exercises are gentle and can be done by anyone regardless of level of physical fitness. You can consider the best exercises for joint pain relief and prevention listed below:Range-of-motion exercisesRange-of-motion exercises are one of the best forms of exercise for joints because they can be performed without that much effort or strain (5). They usually include movements such as raising your arms, rolling your head, or rotating your knees and shoulders.Strengthening exercisesStrengthening exercises work by building muscles that protect your joints. Lifting light weights, for example, can increase your muscle mass and strength (5). Be careful not to overdo strengthening exercises, especially if you have just started doing them to avoid exacerbating your muscles and joints injury.Aerobic exercisesAerobic exercises are ideal for improving your overall health, stamina, and cardiovascular strength (5). If you are experiencing joint pain, it's best to choose low-impact cardio activities like biking or swimming. Done regularly, it is one of the best forms of exercise for joints, to keep healthy and prevent joint pain.Mineral and vitamin supplements to complement exercise for jointsThe best way to ensure you receive sufficient nutrients for the body is through a well-rounded diet. You can also consider pairing supplementation with your healthy diet and lifestyle. Key minerals and vitamins play specific roles in joint health, with five of the best choices listed below:Vitamin CVitamin C has the potential to relieve joint pain in the knees as it is known to contribute to the maintenance of joint cartilage health (7).CurcuminCurcumin has been shown to relieve mild joint aches and pains (8). This element, which is found in the spice turmeric, helps relieve inflammation. Inflammation is a common culprit of joint soreness that can result in swelling.Fish oilA study has shown how fish oil has been known to improve the conditions of patients who suffer from joint pain (9). Its most potent health properties are considered effective anti-inflammatories.CranberryResearch has found that cranberries can reduce and relieve joint pain (10), while also enhancing joint and joint cartilage health. Joint pain can cause us long-lasting discomfort. With proper exercise coupled with the right vitamins and nutrients, we could easily prevent joint pain from taking away from us living active and fulfilling lives.As life gets busier in modern times, taking the time to keep track of all the vitamins and minerals needed for the body gets tougher to do. Luckily with Vitable vitamins, you don't need to worry. Our supplement subscription plan allows you to get the best vitamin packs that are tailored to you, right at your doorstep. These packs can cover other areas of health as well as keeping your joints healthy. Find out more about other areas that the above supplements can help you with:Vitamin C | Fish oil | Cranberry | Curcumin *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: Joint Pain (2021), Accessed October 9, 2021 from https://www.mayoclinic.org/symptoms/joint-pain/basics/definition/sym-20050668 Joint Pain (2018), Accessed October 9, 2021 from https://my.clevelandclinic.org/health/symptoms/17752-joint-pain Joint Pain and Swelling (2021), Accessed October 9, 2021 from https://www.healthdirect.gov.au/joint-pain-and-swelling The Secret to Joint Pain Relief -- Exercise (2014), Accessed October 9, 2021 from https://www.health.harvard.edu/healthbeat/the-secret-to-joint-pain-relief-exercise Exercise Helps Ease Arthritis Pain and Stiffness (2020), Accessed October 9, 2021 from https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971 Low Magnesium Intake is Associated with Increased Knee Pain in Subjects with Radiographic Knee Osteoarthritis: Data from the Osteoarthritis Initiative (2018), Accessed October 9, 2021 from https://pubmed.ncbi.nlm.nih.gov/29454594/ Vitamin C May Help to Reduce the Knee's Arthritic Symptoms, Outcomes Assessment of Nutraceutical Company (2019), Accessed October 9, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6643354/ Therapeutic Role of Cucumin: Lessons Learned from Clinical Trials (2012), Accessed October 9, 2021 from https://link.springer.com/article/10.1208%2Fs12248-012-9432-8 The Effect of Omega-3 Fatty Acids in Patients with Active Rheumatoid Arthritis Receiving DMARDs Therapy: Double-Blind Randomized Controlled Trial (2016), Accessed October 9, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965662/ Cranberry Juice Decreases Disease Activity in Women with Rheumatoid Arthritis (2018), Accessed October 9, 2021 from https://pubmed.ncbi.nlm.nih.gov/30553231/
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How to repair damaged hair from hair dyes and salon treatments gone wrong
When we go for regular colouring sessions or other salon treatments, we always go in hoping it will be the best experience possible for our hair. However, repeated and harsh chemical treatments and exposure to poor quality products can gradually weaken strands of hair or irritate the scalp, resulting in visibly unhealthy hair. In the long run, chemical treatments can lead to hair loss or difficult-to-treat damage, leading regular salon goers to seek professional advice for how to repair damaged hair. To help address this, special hair supplements formulated to aid unhealthy hair return to its former glory are readily available. Though often an overlooked option when finding ways for how to care for damaged hair, hair supplements can help protect as well as repair unhealthy hair when taken alongside a healthy diet.How chemical treatments can damage hairIt might be a lot of fun to change hair colour every few months or explore other salon chemical treatments like perming, straightening, and bleaching, but be cautioned about the lesser-known risks of these services. There are chemicals found in hair dyes, hair tints, and bleaches that may disrupt the body's natural hormone levels (1). Though your hair may not appear as unhealthy hair after your first few trips to the salon, damage may accumulate over time and cause bigger, more expensive problems later on. Heat damage through heat styling often makes hair prone to breakage. Serums for heat protection are helpful for the protection of both the hair and scalp. Warm olive oil and coconut oil massages, avoiding combing wet hair, the occasional hair masks, leave in conditioner are good for most hair types.Hair problems and other health risks posed by chemical treatmentsHair, regardless of texture, is sensitive to chemical treatments. To better appreciate this, it helps to learn that each hair shaft is composed of a structural protein known as keratin. In turn, the keratin is made up of an outer layer, or the cuticle, and inner layers, namely, the cortex and medulla. When you undergo chemical treatments, the cuticle layers may break (2). If the cuticle degenerates and the cortex layers are exposed, it may result in hair fibre fracture which then appears as visibly unhealthy hair (2). It is usually at this stage, when hair has already been extensively exposed to chemicals, that salon regulars realize the true extent of their hair issues and scramble for ways of how to repair damaged hair. For some individuals, unhealthy hair is the least of their worries. Take a 2019 study where researchers discovered a link between hair dye and a chronic disease (1). Participants who used permanent hair dye at least once in the year leading up to the study faced a 9% higher risk of developing the disease than women who didn't use hair dyes. While the findings are varied based on different products with different formulations, it may be worth doing greater research into the chemicals that go into your favourite hair dyes.How to repair damaged hair with nutrientsDespite the damage your hair has undergone, you can take simple steps to breathe life back into unhealthy hair. You can start by switching to healthier colouring alternatives, going to the salon less often, or even adjusting your diet to include foods packed with nutrients that can address the problem of unhealthy hair. On top of these suggestions, you may also want to consider adding vitamins and mineral supplements that provide the support that your hair needs to recover. If you've ever wondered about how to repair damaged hair, this list of supplements can help you answer that question:ZincZinc is an essential trace material that plays an important role in the formation of collagen, which is necessary for hair health. The body cannot produce zinc on its own; it can only be obtained through food (3) or supplements. While zinc is found in meat products, some individuals, like vegans, may be susceptible to zinc deficiency. Zinc deficiency has been linked not only to hair loss but also too brittle hair and slow hair growth. If you're wondering how to repair damaged hair, zinc is a good place to start.CranberryCranberry is a powerful antioxidant that contains compounds that support hair health by helping in repairing unhealthy hair. At Vitable, our cranberry formula harnesses the ability of vitamin C and silica to support and maintain hair health. Vitamin C and silica supports collagen synthesis, which is important for hair strength and health (5, 6). If you're looking for ways on how to repair damaged hair, consider adding cranberry to your daily vitamin pack. Collagen creamerCollagen is the most abundant protein in the body that strengthens the skin, blood vessels, and tissues. But as we age, our body makes less collagen, which could mean that its ability to support hair health is compromised (4).Vitable's bioactive collagen creamer stimulates the cells to produce more collagen, keeping the hair in good shape.BiotinBiotin is a water-soluble vitamin that plays a role in the production of keratin, the main structural protein making up your hair. Studies suggest that taking biotin supplements can improve hair growth in sparse areas of the scalp. Conversely, biotin deficiency has been linked to hair loss. Vitable's biotin supplement is specially crafted to support hair health and maintain hair strength and thickness. If your hair has lost life due to chemical-based treatments, biotin can be a useful addition to your vitamin regimen.Taking vitamin and mineral supplements can optimise the effects of your healthy lifestyle choices. Paired with a balanced diet and lifestyle, these hair-specific nutrients can restore your hair to its former glory. At Vitable, we offer daily vitamin subscription packs to keep your hair strong and healthy from within. Mix and match custom supplements like zinc, cranberry, collagen, and biotin depending on your needs and health goals. We even take care of vitamin delivery! Find out more about other areas that the above supplements can help you with:Zinc with copper | Biotin | Cranberry | Collagen*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: Harvard Health Publishing. (2020). Are your personal care products putting your health at risk? https://www.health.harvard.edu/womens-health/toxic-beauty Accessed October 03, 2021 National Institutes of Health. (2015). Hair Cosmetics: An Overview. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4387693/ Accessed October 03, 2021 Healthdirect. Zinc and your health. https://www.healthdirect.gov.au/zinc Accessed October 03, 2021 Harvard School of Public Health. Collagen. https://www.hsph.harvard.edu/nutritionsource/collagen/ Accessed October 03, 2021 Vitable. Vitamin C Plus. https://research.get.vitable.com.au/vitamin-c-plus Accessed October 16, 2021. de Araujo, L., et. al. Use of silicon for skin and hair care: an approach of chemical forms available and efficacy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4938278/. Accessed October 03, 2021
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Immunity-boosting foods to include in your healthy diet plan
Immunity has been an ever-present topic and point of interest since the outbreak of the global pandemic, and rightfully so. Our immune system is our body's shield against infection and illness. Without a strong immune system, our body is unable to recognise and eliminate disease-causing microbes that enter the body (1). But when this system is weak, germs and viruses and other microorganisms can more easily spread through the body and cause illness (2). Apart from living an active and healthy lifestyle, what we put into our bodies can shore up our immunity. Before we dive into the types of food to increase immunity, let's first get to know the workings of the immune system.What can weaken the immune system?Several factors can weaken the immune system, such as poor nutrition and harmful substances like nicotine, alcohol, and illegal drugs (3). Other poor habits such as not getting enough sleep can also negatively impact your immune system. Our bodies recover and produce necessary cytokines when we sleep. Cytokines are a type of protein that are crucial in fighting infections or tackling inflammation when under stress. Due to this, long-term sleeping disorders or lack of sleep also increases your chances of developing health conditions, as well as becoming obese. As these conditions compromise your physical health, your immune system will find it difficult to counter infections (4). But not all immune system weakness is due to poor, unhealthy habits. Some people are born with a weak immune system or primary immune deficiency (PI). When you have primary immunodeficiency, your immune system does not work properly. This leaves you vulnerable to severe infections, which are frequent and last longer than usual. Your body also becomes less responsive to antibiotics.Read on to find out how to boost immune function and increase intake of foods for immunity.Food to increase immunitySince the onset of the pandemic, emphasis has been given to measures that can help keep people safe. People are advised to wear masks, wash their hands, get vaccinated, and boost their immune system through proper nutrition and exercise (5). Let's take a look at some immune boosting foods that are a vital source of vitamins to increase immunity:FruitsCitrus fruits, such as orange, grapefruit, and lemon, are major sources of vitamin C (6). This vitamin stimulates the production of white blood cells in the body, which is important when we fight off infections (7). It helps to start with small steps by slowly incorporating these foods for immunity, perhaps an orange or apple a day.Leafy vegetablesSpinach and kale are also good sources of vitamin C and vitamin A (8). Vitamin A is known as an anti-inflammation micronutrient. It's important for immune system development and has a regulatory role in the responses of the immune cells (11). Apart from being a good source of essential vitamins, green, leafy vegetables are also easy to mix into almost any dish. For example, you can incorporate a salad into your morning or lunch meals. Just choose a protein (red meat, chicken, prawn/tuna, or tofu) and add leafy microgreens, romaine lettuce, or arugula. Toss in some dressing, other vegetables, nuts, and maybe some fruits and you're good to go. Beta carotene in yellow, orange and green leafy fruits and vegetables has been shown to increase immune cell numbers and activity (20).Green tea, rich in polyphenols and loaded with healthy bioactive compounds is a powerful antioxidant (18). A steaming bowl of chicken soup has a mild anti-inflammatory effect that also dilates blood vessels for increased blood flow. It is wholesome, healthy nourishment for the common cold (19).SeafoodBalance is achieved by putting together a diet which consists of nutrients from various food groups to increase immunity. But as with everything, moderation is the key. Rock oysters, for example, are excellent sources of zinc - a nutrient that helps fight off viruses and bacteria. Our body also needs zinc to create proteins and DNA, which are the cells' genetic material (9). Fish oil is also full of omega-3 fatty acids which also have an essential role in immune system regulation (10). This is the type of fat that is actually good for your body, specifically the heart (12). Salmon, trout, and prawns, in particular, contain astaxanthin which is a potent antioxidant. This carotenoid gives this seafood their reddish hue. Research suggests that it may also reduce inflammation and oxidative stress which may strengthen your immune, cardiovascular, and neurological systems (14). Salmon, a superfood for immunity, is also rich in vitamin D, just like mackerel and herring (17). Vitamin D, while typically sourced by going out into the sunlight, may be difficult to get during the winter season. Consuming sufficient fish and seafood can help you meet your daily requirement of vitamin D. Remember to consume seafood in moderation as some aquamarine life can contain high levels of mercury.Red meatAs with seafood, moderation is important with red meat and poultry. But they are an important part of your diet, especially if you're seeking food to increase immunity. Red meats such as beef, lamb, pork, and veal (specifically the liver) are rich in iron. You can also get this nutrient from fish, shellfish, poultry, and eggs.B Vitamins are a group of vitamins that can be found in red meat and can also be found in other sources, such as vegetables and leafy greens, dairy, and fish. But specifically, vitamin B12 or cobalamin is mostly found in animal foods. B12 is essential in forming red blood cells and DNA and is also an important part in the development and function of the nervous system (15). Another B complex vitamin that people may want to pay attention to is vitamin B7 or biotin. Studies have shown that not getting enough biotin may negatively impact the functions of your immune cells and enhance inflammatory response (16). This nutrient can be sourced from beef liver and pork, among other options such as cooked eggs, salmon, and sweet potato.For vegans, however, foods to increase immunity can be found in a variety of fruits and vegetables. They can still source iron from green, leafy vegetables, nuts, and tofu (13). As with other nutrients listed here, vegans and vegetarians may be at risk of nutrient deficiency because of their plant-based diet. In order to circumvent this issue, they can opt for vegan-friendly vitamins and supplements that can be taken alongside a healthy diet.With or without the pandemic, it's crucial to support your immune system to stay clear of various infections. Medical advice suggests a balance of free radicals and antioxidants is imperative for optimum immune response and healthy physiological function (21). Eating healthy is key to boosting your immunity, but you can supplement your nutrient intake with vitamins and minerals. To ensure that you consume sufficient amounts of immunity-boosting nutrients, you can consider vitamin daily packs. These are personalised multivitamins that specifically cater to your needs beyond immunity. Vitable offers supplement subscriptions which include safe vitamin delivery to anywhere in Australia. When paired with a healthy lifestyle and diet, these vitamin packs can help ensure that your immune system is functioning at an optimal state.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | 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: Health Direct. “Immune System.” Published on n.d. On https://www.healthdirect.gov.au/immune-system. Accessed on 11 October 2021. National Cancer Institute. “Infection.” Published on n.d. On https://www.cancer.gov/publications/dictionaries/cancer-terms/def/infection. Accessed on 11 October 2021. Johns Hopkins Medicine. “Disorders of the Immune System.” Published on n.d on https://www.hopkinsmedicine.org/health/conditions-and-diseases/disorders-of-the-immune-system. Accessed on 11 October 2021. Mayo Clinic. “I'm having trouble sleeping lately. Does this increase my chances of getting sick?” Published on 28 November 2018 on https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757#:~:text=Yes%2C%20lack%20of%20sleep%20can,if%20you%20do%20get%20sick. Accessed on 11 October 2021. World Health Organization. “Q&As on COVID-19 and related health topics.” Published on n.d. On https://www.who.int/emergencies/diseases/novel-coronavirus-2019/question-and-answers-hub Accessed on 11 October 2021. Cleveland Clinic. “8 Vitamins & Minerals You Need for a Healthy Immune System.” Published on 4 December 2020 on https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/. Accessed on 11 October 2021. Oregon State University: Linus Pauling Institute. “Vitamin C.” Published on n.d. On https://lpi.oregonstate.edu/mic/vitamins/vitamin-C. Accessed on 11 October 2021. Health Direct. “Vitamin A.” Published on n.d. On https://www.healthdirect.gov.au/vitamin-a Accessed on 12 October 2021. National Insitute of Health: Office of Dietary Supplements. “Zinc.” Published on n.d. On https://ods.od.nih.gov/factsheets/Zinc-Consumer/. Accessed on 12 October 2021. Saray Gutierrez, et.al. “Effects of Omega-3 Fatty Acids on Immune Cells.” Published on 11 October 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/. Accessed on 12 October 2021. Zhiyi Huang, et. al. “Role of Vitamin A in the Immune System.” Published on 6 September 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/. Accessed on 12 October 2021. Harvard T.H. Chan “Protein.” Published on n.d. On https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/. Accessed on 12 October 2021. Health Direct. “Foods high in Iron.” Published on n.d. On https://www.healthdirect.gov.au/foods-high-in-iron. Accessed on 12 October 2021. National Cancer Institute. “Astaxanthin.” Published on n.d. On https://www.cancer.gov/publications/dictionaries/cancer-drug/def/astaxanthin. Accessed on 12 October 2021. Harvard T.H. Chan. “Vitamin B12.” Published on n.d. On https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/. Accessed on 12 October 2021. Sudhanshu Agrawal, et.al. “Biotin deficiency enhances the inflammatory response of human dendritic cells.” Published on 1 September 2016 on https://pubmed.ncbi.nlm.nih.gov/27413170/. Accessed on 12 October 2021. Health Direct. “Foods high in Vitamin D.” Published on n.d. On https://www.healthdirect.gov.au/foods-high-in-vitamin-d. Accessed on 12 October 2021. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#1.-Contains-healthy-bioactive-compounds Apr 2020 https://www.spoonfulofcomfort.com/blog/why-chicken-soup-makes-us-feel-better/ Mar 2017 https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=hn-2804006 May 2015 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/ Dec 2010
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How to boost winter immunity
Winter can be a nice shift from the hotter days of summer, but it can be tough on our health. During the colder months our immune system works twice as hard to protect us from falling ill. Feeling under the weather with the onset of winter? Read on to see ways to build up your winter immunity and steer clear off cold and flu to stay healthy.How are we at risk of winter flu?There are many factors that make our immune system work overtime during the wintertime. Common colds and viruses such as the flu spread from one person to the other more frequently during colder seasons (1). The cold also usually makes people stay indoors more, increasing the risk of infection within households.A combination of less time outside and less daylight also spells trouble for our immune systems. Decreased exposure to sunlight means a decrease in the body's production of vitamin D. Vitamin D deficiency has been related with an increase of infections from the body (2). With more time spent indoors, people also tend to exercise less or are generally less active. While there is no direct correlation between getting sick in winter and physical activity, exercise has been proven to boost immunity and with less of it, we could become more prone to sickness (3).Finally, breathing in cold air is also an overlooked factor when talking about winter immunity and winter flu. One of the main ways viruses enter our bodies is through our noses. To combat this, our noses have built-in defenses to prevent viruses and microbes from doing harm to our bodies. When we breathe in cold air, these defense mechanisms are compromised, allowing harmful foreign bodies easier access (1).How do we boost winter immunity?When the colder months usher in winter flu, we need to help our immune system in any way we can. Here are some tips to help boost winter immunity and fight winter flu:Eat warm foodsAside from eating food with high nutritional value, it helps to eat warm food to warm up your body from the inside out. It may also help to add healthy spices like turmeric, ginger, and garlic, as their immune-boosting properties are just as important as the flavour they lend to meals when it comes to building winter immunity (4,5,6). Add foods rich in vitamins and minerals to your daily diet. Sources of vitamins like B complex, zinc, magnesium and Vitamins C & D are in abundance in leafy vegetables, liver, fish, legumes and citrus fruit will strengthen your immune system in vulnerable weather (17). Avoid foods like added salt and sugars, that suppress the immune system from working at its full potential.Break a sweatThe winter months can make you feel lethargic. Even so, it helps to make a habit of exercising, as physical activity can strengthen your winter immunity (3).Rest and sleepOur immune system is highly dependent on the amount of sleep we get. If we want it to function properly in order to protect us from winter flu (7), it helps to get at least six hours of undisturbed nighttime sleep.Consider supplementsSometimes, the steps mentioned above alone might not be enough to protect you from winter flu. If you feel that your winter immunity needs a little more help, consider taking supplements to help boost your winter immunity. It can help ensure that you meet your daily targets for nutrients alongside a well-balanced diet.Simply put, to fight infections of the winter flu, follow these simple tips - wash your hands regularly, eat foods high in vitamins, increase your intake of immune boosting supplements, avoid processed foods that may suppress the working of your immune system.Supplementation to boost winter immunityHere are some vitamins and nutrients to help increase your immunity during winter:ZincAn essential trace mineral, zinc maintains healthy immune system function. Studies have found that zinc can reduce the duration of cold symptoms as well as help with the overall function of the immune system (8).IronIron's main function in increasing winter immunity is by fighting off illnesses. It also plays a role in increasing white blood cell count (9).*Iron should only be taken if prescribed by your doctor.AstaxanthinWinter flu can be kept at bay with regular intake of astaxanthin supplements that support immune system health. Astaxanthin has also been found to improve our auto-immune response (10).AshwagandhaThis super herb that has an established place in traditional Indian medicine is known to support immune system health. Taken as a tea during the colder months of the year, it serves as an immune booster and an ideal wintertime beverage. Ashwagandha has also been found to help in the production and activation of white blood cells (11).Probiotics SBIncluding probiotics supplements in your diet can introduce probiotic strains to your body that support healthy immune system function (9).Vitamin B complexThe group of B vitamins included in vitamin B complex supplements work together to maintain healthy immune system function. Investing in a daily supplement with all eight B vitamins can be what your body needs to strengthen its winter immunity. Vitamin B deficiency has been said to affect the body's auto-immune response (12).Vitamin CAs the vitamin associated most closely with a strong immune system, vitamin C supplements are one of your best bets for supporting immune system function. This vitamin has also been found to stimulate white blood cell production (13).Vitamin DVitamin D supplements become incredibly important during the colder months as this vitamin is best taken in by the body from healthy sun exposure. During the colder months, sun exposure is limited, and you may become at risk for a vitamin D deficiency, which could affect healthy immune system functioning (14).Vitamin B12Cobalamin, or vitamin B12, plays a role in the maintenance of healthy immune system function, acting as an immunomodulator for our cells (9).Fish oilFish oil does wonders for the body and many people take these supplements for different reasons. Fish oil is linked to healthy immune system function. It can also help in auto-immune function and responses (15).BiotinBiotin, though frequently thought of as the beauty supplement for its role in supporting skin and hair health, also plays a part in the maintenance of healthy immune system function. Biotin deficiency has been shown to slow down immune cell functions (16). By taking biotin supplements in the colder months of the year, you can help maintain your body's nutrient levels to support healthy immune system function. While winter time is usually a time for rest and relaxation, our immune system is working overtime to make sure we don't get sick. That's why we should give it all the help it needs so that we can enjoy the season by being sick-free with our families and friends. Luckily with Vitable Australia's vitamin subscription and vitamin delivery services, you won't have to stress about getting your vitamin fix. Get your daily dose of personalised vitamin packs right at your doorstep with our vitamin delivery services.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | 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: Why do Colds and Flu Strike in Winter (n.d.), Accessed October 7, 2021 from https://www.medicalnewstoday.com/articles/320099#Common-cold-vs.-flu Can Cold Weather Make You Sick (2020), Accessed October 7, 2021 from https://www.verywellhealth.com/does-cold-weather-cause-the-cold-or-flu-770379 How to Boost Your Immune System (2021), Accessed October 7, 2021 from https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system Spicing Up the Immune System by Curcumin (2007), Accessed October 7, 2020 from https://pubmed.ncbi.nlm.nih.gov/17211725/ Anti-Oxidative and Anti-Inflammatory Effects of Ginger and Health in Physical Activity: Review of Current Evidence (2013), Accessed October 7, 2020 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/ Immunomodulation and Anti-Inflammatory Effects of Garlic Compounds (2015), Accessed October 7, 2020 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/ How Sleep Affects Immunity (2020), Accessed October 7, 2020 from https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity Zinc for the Common Cold (2013), Accessed October 9, 2021 from https://pubmed.ncbi.nlm.nih.gov/23775705/ Herbs and Natural Supplements (2015), Accessed October 9, 2021 from https://www.elsevier.com/books/herbs-and-natural-supplements-2-volume-set/braun/978-0-7295-5384-1 Astaxanthin, a Carotenoid, Stimulates Immune Response by Enhancing IFN-y and IL-2 Secretion in Primary Cultured Lymphocytes in Vitro and ex Vivo (2016), Accessed October 9, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4730289/ Clinical Research Supports Effectiveness of Ashwagandha to Boost Body's Immunity (2008), Accessed October 9, 2021 from https://nunm.edu/2008/08/clinical-research-supports-effectiveness-of-ashwagandha-to-boost-bodys-immunity/ Understanding Nutrition: Australian and New Zealand Edition (2017), Accessed October 9, 2021 from https://books.google.com.ph/books/about/Understanding_Nutrition_Australian_and_N.html?id=43lGDwAAQBAJ&redir_esc=y Vitamin C (n.d.) Accessed October 9, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-C Vitamin D (n.d.), Accessed October 9, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-D Fish Oil Supplementation Modulates Immune Function in Healthy Infants (2007), Accessed October 9, 2021 from https://pubmed.ncbi.nlm.nih.gov/17374672/ Biotin Deficiency Enhances the Inflammatory Response of Human Dendritic Cells (2016), Accessed October 9, 2021 from https://journals.physiology.org/doi/full/10.1152/ajpcell.00141.2016 https://www.hindustantimes.com/lifestyle/health/cold-flu-are-common-as-seasons-change-ensure-you-are-taking-these-vitamins-101645436830054.html#:~:text=People%20tend%20to%20feel%20lethargic,and%20whole%20grains%20among%20others. Apr 2022
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