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.
Protecting your eyes: Simple tips to improve eye health
Our eyes allow us to interact and access the world around us through sight, allowing us to see shapes and colours that form our perception of the world (1).Our eyes are made up of a complicated network of layers of cells. They consist of parts that are visible such as the iris, pupil and conjunctiva, and parts that cannot be readily seen such as the retina and the optic nerve (2).This complicated system is responsible for picking up light and converting it into neurons that are sent to the brain for visual recognition (2). Keeping your eyes healthy can help you maintain your vision and quality of sight.Simple steps to keep your eyes healthyExercise and staying physically active can help improve eye health, effectively lowering the risk of health problems that can cause vision problems (3). Avoiding activities such as excessive smoking and drinking can also lower the risk of eye damage (3).Make sure your eyes are always protected, especially in dusty and airborne debris-prone areas such as construction sites, or looking at your computer screen each day (4). Protecting your eyes from harmful sun and ultraviolet (UV) rays is also important: wear sunglasses with good UV protection (4).Lastly, eating a well-balanced diet which includes nutrients that play a critical role in protecting and maintaining our eye health is important. Make sure you incorporate foods such as fruits, vegetables, legumes, lean meats, dairy, fish and nuts into your diet, as they are a good source of these vitamins and minerals (5).You may also consider boosting your diet with a personalised vitamin pack which can help ensure that you receive sufficient nutrients to support healthy eyes.Personalised vitamins packs to support eye healthLet's take a look at the kind of supplements that can support eye health when paired alongside a well-rounded and healthy diet:ZincZinc is an element that is part of various bodily processes and cell metabolism in the body. It plays an integral role in maintaining eye health as it is present in high concentrations in our retina (6). The body cannot produce zinc and must be consumed through foods such as meat, fish, poultry, cereals and dairy foods (7).Whilst a zinc deficiency can lead to a number of ocular problems (6), zinc supplements can be a good idea to add to your daily vitamins to help support eye health.AstaxanthinAstaxanthin is a bright red carotenoid found in foods such as salmon, shrimp and crab. It is known for its antioxidant abilities, and the promotion and protection of healthy eye functions (8).Adding astaxanthin supplements can help support eye macula and retina health, plus relieve visual fatigue.Vegan omegaVegan omega is an alternate source of omega-3 fatty acids derived from plant-based sources such as algae, flaxseed, beans, chia seeds, walnuts, edamame, among other sources (10). Benefits of omega-3 fatty acids include boosted support for eye health through DHA, or Docosahexaeonic acid, which helps improve your vision. DHA is one of the most complex forms of omega-3 and is difficult to consume in sufficient amounts due to its limited sources (11).Adding vegan omega-3 supplements to your daily vitamin plan can maintain and support eye health. Vitable Australia can help you build your personalised vitamin pack with custom supplements tailored to your needs. When paired with a healthy diet, a monthly vitamin subscription can help keep you on track as you keep your eyes and your vision protected. Vitamin delivery is available as well: enjoy the best vitamin packs from the comfort of your own home! Find out more about other areas that the above supplements can help you with:Zinc | Astaxanthin | Veg omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Health Direct Content Team. “Eyes”. Health Direct: Healthdirect.Gov.Au. Published January 2020 on https://www.healthdirect.gov.au/eyes. Accessed November 8, 2021. Department of Health Content Team. “How the eye works”. Australian Government Department of Health: Health.Gov.Au. Published December 2008 on https://www1.health.gov.au/internet/publications/publishing.nsf/Content/ageing-eyehealth-risk-factors.htm~ageing-eyehealth-risk-factors-4.htm~ageing-eyehealth-risk-factors-4-2.htm. Accessed November 8, 2021. National Eye Institute Content Team. “Keep Your Eyes Healthy”. National Eye Institute: Nei.Nih.Gov. Published May 19, 2021 on https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/keep-your-eyes-healthy. Accessed November 8, 2021. Health Direct Content Team. “Eye care”. Health Direct: Healthdirect.Gov.Au. Published 2021 on https://www.healthdirect.gov.au/eye-care. Accessed November 8, 2021. Johnson, & Rasmussen, H. “Nutrients for the aging eye”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published June 19, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693724/. Accessed November 8, 2021. Grahn, B. H., Paterson, P. G., Gottschall-Pass, K. T., & Zhang, Z. “Zinc and the Eye”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 20, 2001 on https://pubmed.ncbi.nlm.nih.gov/11349933/. Accessed November 8, 2021. Health Direct Content Team. “Eye care”. Health Direct: Healthdirect.Gov.Au. Published March 2021 on https://www.healthdirect.gov.au/zinc. Accessed November 8, 2021. Abdel-Aal, E. S., Akhtar, H., Zaheer, K., & Ali, R. “Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 9, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/. Accessed November 7, 2021. Mark, TSO., Tim-Tak, LAM. “Method of retarding and ameliorating central nervous system and eye damage”. Published October 27, 1994 on https://europepmc.org/article/PAT/US5527533. Accessed November 7, 2021. Physicians Committee for Responsible Medicine Content Team. “Omega-3 Fatty Acids and Plant-Based Diets”. Physicians Committee for Reponsible Medicine: Pcrm.Org. Published September 4, 2020 on https://www.pcrm.org/good-nutrition/nutrition-information/omega-3. Accessed November 8, 2021. Harvard Health Publishing Content Team. “Omega-3 For Your Eyes”. Harvard Health Publishing: Health.Harvard.Edu. Published August 1, 2012 on https://www.health.harvard.edu/heart-health/omega-3-for-your-eyes . Accessed November 8, 2021
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Personalised daily vitamins to increase your antioxidant intake
Antioxidants and what they doAntioxidants are natural or man-made substances that either impede or prevent cell damage. Research has shown that individuals who eat healthy, balanced diets have reduced risk of certain illnesses brought about by oxidative stress triggered by free radicals (1).Free radicals are highly unstable molecules that are considered by-products of bodily processes such as metabolism and conversion of food to energy. They also come from external sources like cigarette smoke, air pollution, and sunlight. These cause oxidative stress, which results in cell damage and is believed to contribute to various debilitating health disorders and eye problems.Antioxidants combat the effects of oxidative stress. Vitamin C and E, selenium, carotenoids (e.g., beta-carotene, lycopene, lutein, zeaxanthin) are all examples of antioxidants (1).These antioxidants can be consumed through a balanced diet. However, healthy food isn't always accessible, especially those living a fast-paced lifestyle. In those cases, personalised daily vitamins or subscription vitamins can assist.Seeing as oxidative stress can be caused by different factors each day, personalised daily vitamins can help provide support for a healthy lifestyle. Here are some antioxidants that you can consider: AstaxanthinThis substance is a carotenoid that reduces free radicals that can be formed in the body. Astaxanthin is also capable of reducing free radical damage to bodily cells (2). It does this by reacting with radicals to inhibit chain reactions that can cause harm to the body.Vitamin CYour personalised daily vitamins can include this popular antioxidant, also known as ascorbic acid. It helps form blood vessels, cartilage, muscle and collagen as well as aids in the healing process. Vitamin C also reduces free radicals formed in the body (3).CranberryThis fruit is often associated with urinary tract, cardiovascular and even oral and gastrointestinal health benefits. Cranberries are abundant in polyphenols, which, including antibacterial antiviral, antimutagenic, anticarcinogenic and anti-inflammatory properties, have antioxidant effects. Many studies support that cranberry bioactives (chemical compounds or microbes) reduce free radicals in the body, in vitro and vivo laboratory experiments (4). Evidence also shows that consumption of cranberry bioactives lessens blood markers of oxidative stress in healthy people as well as those with cardiovascular risk factors.CurcuminApart from decreasing free radical damage to body cells, polyphenol curcumin aids in the management of oxidative and inflammatory issues. Curcumin is found in turmeric, a member of the ginger family and a popular ingredient in certain dishes. Turmeric is also utilised as a medical herb in Asian countries due to its antioxidant properties. Curcumin, its main polyphenol, is known to improve systemic markers of oxidative stress. It seeks out different types of free radicals and prevents harmful chain reactions from occurring in the body (5).Looking to up your antioxidant intake? Give Vitable vitamins a try. Our multivitamin subscription lets you pick which nutrients are right for you to be paired with a well-rounded diet and healthy lifestyle. Only take the daily vitamins you need as part of your custom vitamin packs. We also do vitamin delivery, making sure you get your personalised packs brought straight to your doorstep!Find out more about other areas that the above supplements can help you with:Astaxanthin | Vitamin C | 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: "Antioxidants: In Depth". National Center for Complementary and Integrative Health. Published 8 Nov 2021 on https://www.nccih.nih.gov/health/antioxidants-in-depth . Accessed 8 Nov 2021. Ambati, RR et. al. "Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications - A Review". Marine Drugs. Published 7 Jan 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917265/ . Accessed 8 Nov 2021. "Vitamin C". Mayo Clinic. Published 17 Nov 2020 on https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932 . Accessed 8 Nov 2021. Blumberg JB, et. al. "Cranberries and Their Bioactive Constituents in Human Health". Advances in Nutrition. Published 6 Nov 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/ . Accessed 8 Nov 2021. Hewlings SJ & Kalman DS. "Curcumin: A Review of Its' Effects on Human Health". Foods. Published 22 Oct 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ . Accessed 8 Nov 2021.
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How to mix and match customised vitamins for your fitness routine
Regardless of your age, regular exercise continues to be an important aspect of your physical and mental fitness. Every week, adults should strive to have 2.5-5 hours of moderate physical activity and 1.5-2.5 hours of vigorous physical activity (1). Coupled with healthy habits, like eating a balanced diet and getting enough sleep, these choices set the foundation for a healthier body.But in cases of dietary and physical activity limitations, you may want to consider vitamin and mineral supplements to support your fitness. Supplementation can provide targeted support, optimise the effects of your healthy choices, and set you on a path to good health. Here are some vitamins to consider for your customised vitamin plan.AstaxanthinAstaxanthin is a naturally-occurring carotenoid usually eaten by sea-based organisms, like salmon and shrimp. Being a carotenoid, it's not surprising that astaxanthin has a distinct red-orange colour.Studies suggest that astaxanthin can support general health and well-being. It is a crucial element in maintaining healthy blood lipids or blood fats, and supporting healthy immune system function. Vitable harnesses astaxanthin's powerful antioxidant and anti-inflammatory capabilities to support muscle performance, and endurance during exercise. Our supplement is made from a pure marine algae extract, ensuring maximum potency and absorption by the body.AshwagandhaAshwagandha is a medicinal plant commonly used in Ayurvedic and Chinese medicine for its restorative properties. It is known as an adaptogen or a substance that enhances the body's ability to cope with stress. Moreover, the main chemical components of ashwagandha have been shown to help with sleep disorders and induce healthy sleep, a critical component of fitness and repair. If you want to put together your own pack of customised vitamins, consider adding Vitable's ashwagandha supplements. Our Ashwagandha formula is specially formulated to help the body adapt to stressful situations. It can reduce the harmful effects of stress, relieve sleeplessness, promote quality sleep, and enhance physical endurance.MagnesiumAs one of the body's most abundant minerals, magnesium contributes to more than 300 biochemical processes critical to body functioning, including energy production, muscle contraction, and cardiovascular function. By serving as a cofactor for enzymes and breaking down glucose, magnesium produces energy which may help you through your workouts. Magnesium has also been shown to safely relieve muscle cramps and spasms (2).Vitable's bioavailable magnesium supplement, as part of your vitamin subscription, can promote muscle relaxation, reduce the occurrence of muscle cramps, and support energy levels.Acetyl L-carnitineAcetyl L carnitine is an amino acid or a building block for protein. The acetylated and bioavailable form of L-carnitine plays an important role in energy production. It transports long-chain fatty acids into the powerhouse of your cells where they are oxidised and converted into energy. Your muscles also contain a high concentration of carnitine (3). If you're looking for customised vitamins for fitness, ALC is a great addition. Vitable's ALC single-dose formula supports energy production, enhances muscle fuel-burning efficiency, and supports healthy cardiovascular system function during and after your workout. Taking vitamins can enhance the effects of your healthy lifestyle choices, giving you energy to power through workouts and helping the body recover from physical exertion. Vitable Australia offers multivitamin packs for fitness, including astaxanthin, ashwagandha, magnesium, and acetyl L-carnitine. Through our vitamin subscription pack, you can have a personalised supplements based on your needs. We even have vitamin delivery covered!Find out more about other areas that the above supplements can help you with:Astaxanthin | Ashwagandha | Magnesium | Acetyl L-carnitine*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Australian Health Department. Physical activity and exercise. https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years Accessed November 07 2021 National Institutes of Health. (2017). The importance of magnesium in clinical healthcare. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/ Accessed November 07 2021 National Institutes of Health. The role of carnitine in enhancing physical performance. https://www.ncbi.nlm.nih.gov/books/NBK209052/ Accessed November 07 2021 Astaxanthin Prevents Atrophy in Slow Muscle Fibers by Inhibiting Mitochondrial Reactive Oxygen Species via a Mitochondria-Mediated Apoptosis Pathway, https://pubmed.ncbi.nlm.nih.gov/33530505/, Accessed November 11, 2021
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Keeping your immune system healthy in the new normal
Frequent handwashing and social distancing are just a couple of the many safety measures the world has taken on to ensure our safety during the pandemic. Living with a pandemic has taught us many things, including improving our sense of hygiene. Studies show that handwashing practices in both male and females have increased by 8 times or more per day (24). However, good hygiene practices can only do so much in preventing illness. It is important to ensure that our immunity remains strong. This can be done through healthy lifestyle practices, and making sure your body gets the nutrients it needs to shore up its immune system.Good hygiene supports immunityFrequent handwashing is an important measure against the possible spread of infectious diseases (24). Handwashing with soap and water for at least 20 seconds is our first line of defense in stopping the spread of infection (25). Nowadays, it's important to be aware of what you're coming in contact with, and what your body is being exposed to. Aside from frequent handwashing, practicing social distancing and masking up can help support your immune system's defenses in the new normal. On top of these safety measures, keeping our immune system healthy is vital in making sure we're protected from the pandemic.How does your immune system work?The immune system is a network of cells and proteins that are tasked to defend the body against any infection1. It is a complex system among whose components are white blood cells, antibodies, and the bone marrow (1).The best way to boost your immune system is to make healthy lifestyle choices: getting enough sleep with the right balance of physical activity, a healthy diet and sticking to a vitamin and mineral-rich diet can keep your immune system in great shape (2).You can support your daily diet by taking supplements to help maintain a functioning immune system. If you need some ideas on where and how to start choosing the right vitamins and minerals to suit your body's needs, read on.Supplements to help boost immunityZincThis mineral is essential in our body's many functions, including the production of energy, and fighting infections and healing wounds (3). Benefits of including zinc supplements in your diet include additional support and maintenance of your immune system through its antioxidant properties (4). Zinc deficiency can lead to the deficiency of T and B cells, which are essential to our immune system (5).IronIron is an important mineral that helps the body transport oxygen to different parts of the body (6) and is a component of enzymes critical to immune cell functions (7). Iron contributes to maintaining the immune system functions of the body by taking part in the proliferation and maturation of immune cells, generating specific responses to any infection the body might encounter (8).*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin is a carotenoid with strong antioxidant and anti-inflammatory effects (9) that can help boost and maintain a healthy immune system. Due to its soluble state, astaxanthin's structure makes it a potent carrier of antioxidant enzymes that can help promote healthier immune system functions (10).Probiotics SBProbiotics are made up of live beneficial bacteria and yeasts that naturally live in our bodies (11). This collection of good bacteria makes up the body's microbiome, which is a diverse network of organisms that work on keeping the body healthy (11), helping boost our immune system's health.Vitamin B complexVitamin B complex is a collection of water-soluble vitamins that are essential for a lot of bodily functions, including detoxification (12). These vitamins can help maintain a healthy immune system as the combination assists in the proper activation of the body's adaptive immune responses, and boosting healthy immune functions (13). Most of these immune system booster vitamins can't be stored in the body, making regular consumption through food or supplementation is important (13).Vitamin CVitamin C or ascorbic acid is an antioxidant that is involved in keeping the body healthy. It boosts the process of generation and repair of body tissues, as well as preventing the body from getting infections (14). Vitamin C benefits include maintaining and supporting a healthy immune system by promoting various cellular functions in the body, such as wound healing and microbial killing (15).Vitamin DVitamin D is a fat-soluble vitamin that has various roles in the body, ranging from bone and muscle-building to reducing cancer cell growth (16). Vitamin D benefits include maintaining healthy immune system functions by boosting our immune cells: B cells, T cells and antigen presenting cells (17). If you feel that you are not getting ample amounts of vitamin D through your diet or exposure to sunlight, you can consider supplementation.Vitamin B12Vitamin B12, also called cobalamin, is an essential water soluble vitamin that is important in maintaining healthy cells (18). It takes part in the production of DNA and RNA, our body's genetic material. Vitamin B12 assists in healthy red blood cell production which can lead to sustaining healthy immune system functions in the body (19).Fish oilFish oil is a source of omega-3 fatty acids, which are needed by the body for many functions, including cell growth and muscle activity (20). These fatty acids cannot be manufactured in the body, and must be obtained from food (20). Omega-3 fatty acids boost immune functions in specific immune cell types (21).BiotinBiotin, or vitamin B7, is a crucial vitamin due to its role in cellular metabolism and survival (22). Biotin helps maintain the immune system by taking part in the immune system functions, boosting the maturation and responsiveness of immune cells (23). While biotin naturally occurs in the body, biotin supplements can help make sure you increase your intake of the nutrient. These are just some of the vitamins and minerals that you can incorporate into your everyday diet. It's important for our body to be able to adapt to the new normal. While the world may be practicing frequent handwashing and social distancing, our bodies still need a combination of consistent hygiene habits, exercise and a balanced diet.You can help complement your healthy diet with subscription vitamins from Vitable vitamins. You can personalise your daily vitamin packs according to your needs, including immune health. Vitable offers door-to-door vitamin delivery in Australia. Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Probiotics SB | B complex| Vitamin C | Vitamin D | 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: Better Health Content Team. “Immune system explained”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published December 17, 2017 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/immune-system. Accessed November 6, 2021. Nutrition Australia Content Team. “Supporting your immune system”. Nutrition Australia: NutritionAustralia.Org. Published on https://nutritionaustralia.org/division/qld/supporting-your-immune-system/. Accessed November 6, 2021. Health Direct Content Team. “Zinc”. Health Direct: Healthdirect.Gov.Au. Published on https://www.healthdirect.gov.au/zinc. Accessed November 6, 2021. Shakoor, H., Feehan, J., al Dhaheri, A. S., Ali, H. I., Platat, C., Ismail, L. C., Apostolopoulos, V., & Stojanovska, L. “Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?” US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 9, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415215/. Accessed November 6, 2021. Prasad, A. S. “Zinc in Human Health: Effect of Zinc on Immune Cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 3, 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/. Accessed November 6, 2021. Nutrition Australia Content Team. “Iron”. Nutrition Australia: NutritionAustralia.Org. Published October 2014 on https://nutritionaustralia.org/fact-sheets/iron/. Accessed November 6, 2021. Pronschinske, J. “Support your immune function with good nutrition”. Mayo Clinic Health System: MayoClinicHealthSystem.Org. Published June 24, 2021 on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/support-your-immune-function-with-good-nutrition. Accessed November 6, 2021. Soyano A, Gómez M. “Participación del hierro en la inmunidad y su relación con las infecciones [Role of iron in immunity and its relation with infections]”. National Library of Medicine: Pubmed.Ncbi.Nlm.Nih.Gov. Published September 1999 on https://pubmed.ncbi.nlm.nih.gov/10971835/. Accessed November 6, 2021. Davinelli, S., Nielsen, M., & Scapagnini, G. “Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 22, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/. Accessed November 6, 2021. Fakhri, S., Nouri, Z., Moradi, S. Z., & Farzaei, M. H. “Astaxanthin, COVID ‐19 and immune response: Focus on oxidative stress, apoptosis and autophagy”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 4, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7436866/. Accessed November 6, 2021. Cleveland Clinic Content Team. “Probiotics”. Cleveland Clinic: My.ClevelandClinic.Org. Published November 3, 2020 on https://my.clevelandclinic.org/health/articles/14598-probiotics. Accessed November 6, 2021. Better Health Content Team. “Vitamin B - Better Health Channel”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published May 14, 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-supplements. Accessed November 6, 2021. Shakoor, H., Feehan, J., Mikkelsen, K., al Dhaheri, A. S., Ali, H. I., Platat, C., Ismail, L. C., Stojanovska, L., & Apostolopoulos, V. “Be well: A potential role for vitamin B in COVID-19”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 15, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7428453/. Accessed November 6, 2021. Health Direct Content Team. “Vitamin C”. Health Direct: HealthDirect.Gov.Au. Published March 2020 on https://www.healthdirect.gov.au/vitamin-c. Accessed November 6, 2021. Carr, A., & Maggini, S. “Vitamin C and Immune Function”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published November 3, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/. Accessed November 6, 2021. Harvard School of Public Health Content Team. “Vitamin D”. Harvard School of Public Health: Hsph.Harvard.Edu. Published March 2020 on https://www.hsph.harvard.edu/nutritionsource/vitamin-d/. Accessed November 6, 2021. Aranow, C. “Vitamin D and the Immune System”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 1, 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/. Accessed November 6, 2021. Mount Sinai Content Team. “Vitamin B12 (Cobalamin)”. Mount Sinai: MountSinai.Org. Published on https://www.mountsinai.org/health-library/supplement/vitamin-b12-cobalamin. Accessed November 6, 2021. Tamura, J., Kubota, K., Murakami, H., Sawamura, M., Matsushima, T., Tamura, T., Saitoh, T., Kurabayshi, H., & Naruse, T. “Immunomodulation by vitamin B12: augmentation of CD8+ T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficient patients by methyl-B12 treatment”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 1999 on https://pubmed.ncbi.nlm.nih.gov/10209501/. Accessed November 6, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Clinic: MayoClinic.Org. Published on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed November 6, 2021. Gutiérrez, S., Svahn, S. L., & Johansson, M. E. “Effects of Omega-3 Fatty Acids on Immune Cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published October 11, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/. Accessed November 6, 2021. Harvard School of Public Health Content Team. “Biotin - Vitamin B7”. Harvard School of Public Health: Hsph.Harvard.Edu. Published March 2020 on https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/. Accessed November 6, 2021. Agrawal, S., Agrawal, A., & Said, H. M. “Biotin deficiency enhances the inflammatory response of human dendritic cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 13, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129763/. Accessed November 6, 2021. Dwipayanti, N. M. U., Lubis, D. S., & Harjana, N. P. A. “Public Perception and Hand Hygiene Behavior During COVID-19 Pandemic in Indonesia”. Frontiers in Public Health: Frontiersin.Org. Published May 13, 2021 on https://www.frontiersin.org/articles/10.3389/fpubh.2021.621800/full. Accessed November 7, 2021. Alzyood, M., Jackson, D., Aveyard, H., & Brooke, J. “COVID‐19 reinforces the importance of handwashing”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published May 14, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7267118/. Accessed November 7, 2021.
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Top tips to prevent the common cold
When we see people with a runny nose, sore throat, paired with coughs and sneezing, we immediately associate this with the common cold. The common cold is not typically regarded as something too serious, and we usually treat it with rest and over-the-counter medication.In medical terms, the common cold is a viral infection of your nose and throat (upper respiratory tract) which is most commonly caused by rhinoviruses (1). The virus can enter your body through the mouth or nose. It can be transmitted in droplets in the air, likely from an infected person's cough or sneeze. It can also be transmitted through objects and surfaces that come into contact with the virus (1).For adults, the suggested immediate action is adequate rest and an increase in fluids to help your body recover, but a visit to the doctor may still be necessary. Whilst children or newborns may experience a fever, or even difficulty breathing, in which case medical attention should be sough immediately.The flu vs. the common coldOften mistaken as a common cold, the flu is actually a more serious condition. The flu, caused by the influenza virus, mimics the symptoms of a common cold which can be indistinguishable (2). However, the flu is known to cause more serious complications. As such, the Australia Department of Health recommends an annual immunisation as the influenza virus is constantly changing, and vaccines change accordingly (3). It also recommends getting vaccinated during autumn as it can provide protection in time for peak influenza season, winter (3). However, you can opt for vaccination any time of the year as influenza can circulate in the community all year round (3). There is no cure for the common cold. While over-the-counter medicines can reduce the symptoms, you typically just need to let your body recover. And while antibiotics can fight off infections caused by bacteria, they don't work on the viruses that cause the common cold.How to prevent the flu and the common coldIf you already have a cold, you could simply try to relieve the symptoms with vitamin C or other natural remedies. It would typically take around 7 to 10 days to completely cure. However, there are several ways of reducing the chances of catching the common cold entirely.If there is anything we have learned and are continuing to learn from the ongoing COVID-19 pandemic, it is that good hygienic practices are a stellar defense against viruses. When we leave our homes and are exposed to the outside world, we tend to touch and interact with many surfaces and elements. This is a prime method of transmission of a virus.Avoid touching your mouth, nose, or eyes, as these are passages through which viruses can enter your body. When you get the chance, wash your hands, preferably with warm water and soap. Do this especially before eating or before interacting with people, particularly those who are more susceptible to the virus such as children, the elderly, or immuno-compormised (4).Keep your immune system robust and healthy. The immune system is our body's first line of natural defense against viruses and infections. You can start by maintaining a healthy diet and getting the right amount of sleep every night.The best remedy is prevention. Wherever possible, avoid situations where the likelihood of spreading the virus is higher. Avoid close contact with people who exhibit symptoms. Move away and cover your mouth and nose if you need to cough or sneeze, and wash your hands after. Cleaning surfaces is important to prevent further spreading. Finally, protect others by staying home if you are sick. This is as important as staying away from those who are sick.Combating the flu and common cold with supplementationWhile keeping your immunity up is best done with a healthy diet, we aren't always able to get the nutrients we need from the foods we eat. Supplements such as the following can help you achieve your daily requirement of nutrients to help manage the flu and common cold:ZincZinc supplements support healthy immune system function. A 2015 analysis of clinical trials found that zinc helps to reduce the length of colds when taken within 24 hours of symptoms starting (4). Vitable Zinc supplements are in the form of zinc citrate which is one of the most easily absorbed forms.Vitamin CAnother good support for immunity that most of us are probably familiar with is vitamin C. Commonly associated with the upkeep of a healthy immune system, it is said that this vitamin is not a sure fire way to prevent the flu or the common cold, but it can reduce the chances of catching it. Whilst vitamin C is not a cure if you already have a cold, studies evaluating its effectiveness during acute illness show, at best, an 8% speedier recovery — meaning you'll feel better 13 hours sooner during a typical seven-day illness (4). Vitamin C Plus from Vitable is paired with Rosehip extract that contains naturally occurring carotenoids as beta-carotene or lycopene. It supports and maintains healthy immune system function.ProbioticsVitable's Daily Probiotics are a premium blend of gut-friendly bacteria that can help support healthy immune function. Studies have shown that probiotics appear to support the body's immune system function (4).IronIron helps the immune system fight illness and helps maintain healthy immune system function. *Iron should only be taken if prescribed by your doctor.B complex and vitamin B12A deficiency of vitamin B in the body may affect immune system function (8). In addition, B12 helps support healthy immune system function.AshwagandhaAshwagandha from Vitable can help promote the body's response to stress. Our formulation contains ashwagandha as well as Ziziphus and Schizandra that are adaptogenic herbs helping the body's adaptation to stress.Not only are Vitable Australia's personalised vitamin packs customisable for your specific needs; they can also be delivered straight to your doorstep through our vitamin delivery services. While there is no cure yet for the common cold, this convenient, holistic vitamin supplements solution offered by Vitable is just what you need to fight it off when paired with a healthy and well-rounded diet.Find out more about other areas that the above supplements can help you with:Zinc | Vitamin C | Probiotics | Iron | B complex | Vitamin B12 | Ashwagandha*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: Mayo Clinic. Common cold. Published on https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605. Accessed Nov 8, 2021. CDC. Flu Symptoms and & Complications. Published on https://www.cdc.gov/flu/symptoms/symptoms.htm. Accessed Nov 8, 2021. Australian Department of Health. Influenza (flu) immunisation service. https://www.health.gov.au/health-topics/immunisation/immunisation-services/influenza-flu-immunisation-service. Accessed Dec 14, 2021. National Center for Complementary and Integrative Health. 5 Tip: Natural Products for the Flu and Colds: What Does the Science Say? Published on https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say. Accessed Nov 7, 2021. Health Essentials. Will Vitamin C or Zinc Help Me Get Over My Cold Faster? Published on https://health.clevelandclinic.org/can-immune-boosters-with-vitamin-c-or-zinc-help-my-cold/. Accessed Nov 8, 2021. Shawn Bishop. Probiotics May Be Effective in Preventing the Common Cold. Mayo Clinic. Published Feb 8, 2013 on https://newsnetwork.mayoclinic.org/discussion/probiotics-may-be-effective-in-preventing-the-common-cold/. Accessed Nov 7, 2021. Piedmont Healthcare. 10 Ways to Prevent the Cold and Flu. Published on https://www.piedmont.org/living-better/10-ways-to-prevent-the-cold-and-flu. Accessed Nov 8, 2021. Immunomodulation by vitamin B12: augmentation of CD8+ T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficiency patients by methyl-B12 treatment. National Center of Biotechnology Information. https://pubmed.ncbi.nlm.nih.gov/10209501/. Accessed Dec 14, 2021
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Brain fitness: How to keep your brain healthy
The brain is essential for everything we do on a daily basis. However, as we grow older, it becomes susceptible to mental decline and other changes in mental function (1). It might become easier to forget things, misplace objects, or retain new information. But like every other muscle in the body, the brain benefits from upkeep. Here are some ways to improve our brain fitness, to keep our brains healthy and our cognitive abilities sharp.How can we improve our brain fitness?Here are some brain fitness tips to keep your mind healthy:Exercise Exercise has numerous benefits for the brain, including boosting brain fitness. Walking for thirty to sixty minutes, three to five times a week may lead to measurable improvements in the brain (2). Exercise from cardio to weight-bearing, can help one regulate their stress and emotions too whilst potentially reversing the process of brain shrinking, which naturally occurs as you age. This is attributed to the release of endorphins, also known as the feel-good neurotransmitters. Regular exercise can help with memory, motor skills, and executive function even at an older age (2).Exercise has also been found to facilitate the faculty of the brain that helps with math, also known as motor-enriched learning. A study found that kids who exercised while taking math lessons had better math scores (2). Another study found that older adults with mild cognitive impairment who exercised several times a week were found to have improved cognitive function, as well as muscle tone (2).Stay connectedThe brain also gets a workout when you are with other people. One study found that old people who did not experience as much social interaction during the duration of the experiment underwent twice as much memory loss compared to those who did (3). Human interaction is extremely beneficial in keeping your brain fitness up. It is important to remain connected with friends and family. Keeping these networks alive can also help you avoid feelings of loneliness and isolation (15). Strong ties with others have also been connected to lower risks of old age mental diseases, alongside lower blood pressure and longer lifespan (3).Keep yourself engagedThe brain needs constant engagement and stimulation. One study found that subjects who had retired saw a decline in their short-term ability to remember words (3). It may help to find new challenges, learning something new every day, and to step outside of our comfort zone (3).Use your cognitive facultiesPart of giving your brain a workout is exercising your cognitive abilities (15). You can do this in the form of doing jigsaw puzzles, math problems like Sudoku, reading, playing cards, or doing crosswords. On the other hand, avoid activities that don't stimulate the brain, or encourage boredom. This includes activities such as watching too much television, a more passive activity that does very little to stimulate the brain (15).DietA healthy diet incorporating plenty of fresh fruits and vegetables, whole grains, omega-3, and high-quality proteins can help protect against cognitive impairment (1). A good diet can also help improve blood pressure and blood sugar, which helps lower the risk of cognitive decline1. A well-balanced diet that contains low levels of cholesterol is also beneficial for cognitive function, as high cholesterol has been associated with a higher risk of cognitive problems down the line (1).Supplements to support brain fitnessWhilst it is preferred to get all the nutrients you need from your diet, this may not be achievable for some. In this case, supplements paired alongside your diet can help address nutritional shortfalls:ZincZinc supports the brain by playing an important role in supporting the synapses and nucleic acid metabolism in the brain (4). Lower levels of zinc in children have been found to affect learning ability (4).IronIron is known to support brain function and assist in the synthesis of neurotransmitters.*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin supports brain health by acting as an anti-inflammatory and antioxidant agent.AshwagandhaAshwagandha is a herb that helps reduce symptoms of mild anxiety, promotes quality sleep and reduces time to fall asleep (7).MagnesiumMagnesium maintains cognitive function by helping with nervous system health and function (8).B complexB complex is important for brain development and brain function, as well as the synthesis of nerve cells (9).Acetyl L-carnitineThis vitamin supports brain function and brain health, as well as maintains cognitive and mental functions.Vitamin CVitamin C acts as an antioxidant in support of brain health. It also plays a pivotal role in assisting in the synthesis of neurotransmitters, and supporting brain function.Vitamin B12Vitamin B12 supports brain health by playing a role in the synthesis of neurotransmitters. B12 deficiency may also result in neurological problems (12).Ginkgo & BrahmiGinkgo & Brahmi support cognitive function, memory, and information processing (13).Omega-3 fatty acidsOmega-3 fatty acid is a type of DHA that is important for brain development, function, and health. It has been found that fish oil, which contains omega-3, has a direct effect on mood, behavior, and brain function (14).These minerals and vitamins can help you in maintaining your brain health and are also beneficial to your other organs when paired alongside a healthy and well-rounded diet.Get your supplements from Vitable, the leading vitamin subscription service in the country. Get tailored vitamins that are right for your specific health goals and needs. Your vitamin daily packs are brought right to your doorstep via our vitamin delivery services to anywhere in Australia and surrounding territories.Find out more about other areas that the above supplements can help you with: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: Harvard Health Publishing. " 12 ways to keep your brain young". Harvard Medical School: Harvard Health Publishing. Published January 29, 2020 on https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young. Accessed November 20, 2021. Mayo Clinic Staff. "Want a strong brain? Exercise!" Mayo Clinic. Published November 1, 2018 on https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/want-a-strong-brain-exercise/art-20390074. Accessed November 20, 2021. Evans, K. "How to Keep Your Brain Fit as You Get Older". Greater Good Science Center: Greater Good Magazine. Published August 31, 2018 on https://greatergood.berkeley.edu/article/item/how_to_keep_your_brain_fit_as_you_get_older. Accessed November 20, 2021. Pfeiffer, C., Braverman, E., " Zinc, the brain and behavior". National Library of Medicine: National Center for Biotechnology Information. Published April 1982 on https://pubmed.ncbi.nlm.nih.gov/7082716/. Accessed November 20, 2021. Vitable. “Iron”. Vitable. Published (n.d). on https://research.get.vitable.com.au/iron. Accessed November 20, 2021. Vitable. “Astaxanthin”. Vitable. Published (n.d). on https://research.get.vitable.com.au/astaxanthin. Accessed November 20, 2021. Vitable. “Ashwagandha Plus”. Vitable. Published (n.d). on https://research.get.vitable.com.au/ashwagandha-plus. Accessed November 20, 2021. Vitable. “Magnesium”. Vitable. Published (n.d). on https://research.get.vitable.com.au/magnesium. Accessed November 20, 2021. Vitable. “B Complex”.. Vitable. Published (n.d). on https://research.get.vitable.com.au/b-complex. Accessed November 20, 2021. Vitable. “Acetyl L Carnitine”. Vitable. Published (n.d). on https://research.get.vitable.com.au/acetyl-l-carnitine. Accessed November 20, 2021. Vitable. “Vitamin C Plus”. Vitable. Published (n.d). on https://research.get.vitable.com.au/vitamin-c-plus. Accessed November 20, 2021. Vitable. “Vitamin B12”. Vitable. Published (n.d). on https://research.get.vitable.com.au/vitamin-b12. Accessed November 20, 2021. Vitable. “Ginkgo & Brahmi”. Vitable. Published (n.d). on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed November 20, 2021. Vitable. “Fish Oil”. Vitable. Published (n.d). on https://research.get.vitable.com.au/fish-oil. Accessed November 20, 2021. Dexter, D., "5 tips to keep your brain healthy". Mayo Clinic Health System. Published June 12, 2020 on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy. Accessed November 20, 2021.
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Tips and tricks for stress management and relief
Working towards an approaching deadline, waiting for the bus when you're running late, preparing for a daunting interview - these are some experiences that may result in stress. Whilst in the midst of these situations stress may seem overwhelming, people are resilient in their capacity to experience stressors and effectively recover from them.Stress is the expected human reaction to a challenging or dangerous situation (1). It is a process that occurs when a situation demands more from us, physically or mentally, and the available resources to cope with these demands are not enough. Stress may vary from person to person: what may feel extremely stressful for one person can be manageable for another (2).Effects of stressStress is not always a bad thing: some people thrive under stress, leveraging it as motivation to get things done. However, too much stress can have negative effects on your health. This can include affecting learning and memory processes. The body's immune system may also suffer from excessive stress (3). It can affect your everyday life by adding strain on both your mental and physical performance.Repeated exposure to stress can also lead to a tendency to self-soothe or look for comfort during periods of high stress. They can lead to negative habits such as stress-eating, whereby the hunger cues are ignored and consumption of food is used to fill an emotional void caused by feelings of stress (4).Poor habits under stressStress can reinforce and promote the forming of unhealthy and potentially harmful habits (4). For instance, the stressor may act as a trigger for certain actions or behaviours, such as overeating or shopping. These actions or behaviors may feel like rewards after undergoing stress.When left unaddressed, or if other factors such as the timing of the stressor prove too much to handle, stress can lead us to lean on these habits. The heavier dependence on these actions or behaviours, as in the case of compulsive eating or shopping, may have negative effects on our physical and mental wellbeing.Any adverse effects of stress and the persistence of bad habits such as stress-eating and other similar activities can be avoided with proper stress management.How to manage stressStress management is a combination of good habits that comes from being able to identify what your stressors are. When your stressors are greater than your ability to cope, you need to restore, reboot and recalibrate. This can be done by reducing or removing the stressor, or increasing your ability to cope, or both (5). Leading an active lifestyle can help deal with stress. Exercise prompts your body to release hormones that make you feel good, such as endorphins, which can help reduce stress. Exercise can also release tension in your body, which can build up over time due to stress (6).A nutritious diet is also important for stress management. Eating plenty of healthy food such as fruits and vegetables, and avoiding highly processed foods, sugar, refined carbohydrates and saturated fats can help your body cope with stress (2). Preparing your body and giving it the right tools to reduce and manage stress through adequate nutrition can go a long way in stress management.Supplements to help mitigate the effects of stressA healthy and well-rounded diet can provide you with all the nutrients needed to help manage stress. If you want to ensure that you receive these nutrients sufficiently, supplementation can be considered. These are some of the vitamins and minerals you can choose to help support stress management:AshwagandhaAshwagandha is one of the most widely known herbs of the traditional medicine system of India, Ayurveda. It is traditionally used in Ayurvedic medicine to help relieve symptoms of stress (7). Ashwagandha supplements can help enhance the body's adaptation to stress through restoring stress-induced alterations in the body's cortisol and glucose levels, among others (8).MagnesiumMagnesium is a mineral naturally produced in our bodies and can be found in many leafy green vegetables and animal foods. It is essential in many enzyme systems in our body that are responsible for growth and the production of energy (9). Magnesium is a common factor in many stress-related pathologies.Boosting the amount of magnesium your body has can lead to benefits that include added support to the body's moderation of stress (10). The level of magnesium in our bodies is closely linked to stress levels (10).Vitamin B complexVitamin B complex is a group of eight water-soluble vitamins essential for various processes in the body involving metabolism. Most of these vitamins can't be stored in the body and must be consumed regularly via our diet (11). Taking vitamin B complex supplements can help promote healthy stress responses in our bodies by aiding the reduction of stress and fatigue (2). It achieves this by maintaining the body's homocysteine levels, which is an indication of stress levels (12).Calcium plusCalcium is an essential element that is part of various bodily functions, such as the growth of our bones (13). Calcium deficiency in the body can lead to rise of stressors in the body (14), so if your diet is lacking in calcium-rich foods, you may want to consider supplementation to help address potential shortfalls.Vitamin B12Vitamin B12 is involved in helping the body produce red blood cells, the processing of food to energy, and keeping the nervous system healthy (15). Vitamin B deficiency is linked to the body's homocysteine levels (16). Adding a vitamin B12 supplement to your diet can be a beneficial way to support healthy stress responses in your body.Ginkgo and BrahmiGinkgo is one of the world's oldest living plant species and has been used in traditional Chinese medicine for thousands of years, while Brahmi is a common herb used in traditional Ayurvedic medicine (17).Together, Ginkgo and Brahmi are known to contain agents that can help enhance the body's reaction to stress and promote stress relief (18). Ginkgo and Brahmi supplements may be a good choice for your stress management journey. These are just some of the vitamins and minerals that can be used to tailor-fit your stress management needs. It is important to be aware of the unique needs of your body, to help prepare it for whatever daily challenges and stressors your day can bring.Vitable offers vitamin delivery in Australia right to your doorstep. Our monthly vitamin subscription can contain vitamins and minerals personalised for your everyday health needs. Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium plus | Vitamin B12 | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Health Direct Content Team. “Stress”. Health Direct: Healthdirect.Gov.Au. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed November 7, 2021. Better Health Channel Content Team. “Stress”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/stress#about-stress. Accessed November 7, 2021. Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T., Sahebkar, A. “The impact of stress on body function: A review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 21, 2017 onhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/. Accessed November 7, 2021. Schwabe, L., & Wolf, O. T. “Stress Prompts Habit Behavior in Humans. Journal of Neuroscience”. US National Library of Medicine National Institutes of Health: Nih.Gov. PublishedJune 3, 2009 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6666491/. Accessed November 7, 2021. Mayo Health Clinic Content Team. “Need stress relief? Try the 4 A's”. Mayo Health Clinic: MayoClinic.Org. Published July 31, 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044476. Accessed November 7, 2021. Queensland Health Content Team. “5 ways to reduce stress right now”. Queensland Health: Health.Qld.Gov.Au. Published March 12, 2018 on https://www.health.qld.gov.au/news-events/news/how-to-reduce-stress-right-now . Accessed November 7, 2021. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 3, 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 2, 2021. Salve, J., Pate, S., Debnath, K., & Langade, D. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. National Library of Medicine: Pubmed.Ncbi.Nlm.Nih.Gov. Published September 1999 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/. Accessed November 7, 2021. Nutrients Reference Values for Australia and New Zealand Content Team. “Magnesium”. Ministry of Health, Nutrients Reference Values: Nrv.Gov.Au. Nih.Gov. Published April 9, 2014 on https://www.nrv.gov.au/nutrients/magnesium. Accessed November 7, 2021. Vink, R., & Nechifor, M. “Magnesium in the Central Nervous System”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed November 7, 2021. Better Health Content Team. “Vitamin B - Better Health Channel”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published May 14, 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-supplements. Accessed November 7, 2021. Stough, C., Simpson, T., Lomas, J., McPhee, G., Billings, C., Myers, S., Oliver, C., & Downey, L. A. “Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published December 22, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/. Accessed November 7, 2021. Vannucci, L., Fossi, C., Quattrini, S., Guasti, L., Pampaloni, B., Gronchi, G., Giusti, F., Romagnoli, C., Cianferotti, L., Marcucci, G., & Brandi, M. L. “Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters”. S National Library of Medicine National Institutes of Health: Nih.Gov. Published December 10, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/. Accessed November 7, 2021. Health Direct Content Team. “Vitamin C”. Health Direct: HealthDirect.Gov.Au. Published March 2020 on https://www.healthdirect.gov.au/vitamin-c. Accessed November 6, 2021. National Health Service Content Team. “B vitamins and folic acid”. National Health Service: Nhs.Uk. Published August 3, 2020 on https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/. Accessed November 7, 2021 Higdon, J. “Vitamin B12”. Oregon State University, Linus Pauling Institute: Lpi.OregonState.Edu. Published 2000 on https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12. Accessed November 7, 2021. Kaschel, R. “Ginkgo biloba: Specificity of neuropsychological improvement-a selective review in search of differential effects”. Human Psychopharmacology: Clinical and Experimental. Published June 23, 2009 on https://onlinelibrary.wiley.com/doi/10.1002/hup.1037. Accessed November 7, 2021. Walesiuk, A., Trofimiuk, E., & Braszko, J. “Ginkgo biloba normalizes stress- and corticosterone-induced impairment of recall in rats”. Pharmacological Research, 53(2), 123–128. https://doi.org/10.1016/j.phrs.2005.09.007 Tamura, J., Kubota, K., Murakami, H., Sawamura, M., Matsushima, T., Tamura, T., Saitoh, T., Kurabayshi, H., & Naruse, T. “Immunomodulation by vitamin B12: augmentation of CD8+ T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficient patients by methyl-B12 treatment”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 1999 on https://pubmed.ncbi.nlm.nih.gov/10209501/. Accessed November 6, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Clinic: MayoClinic.Org. Published on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed November 6, 2021. Gutiérrez, S., Svahn, S. L., & Johansson, M. E. “Effects of Omega-3 Fatty Acids on Immune Cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published October 11, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/. Accessed November 6, 2021. Harvard School of Public Health Content Team. “Biotin - Vitamin B7”. Harvard School of Public Health: Hsph.Harvard.Edu. Published March 2020 on https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/. Accessed November 6, 2021. Agrawal, S., Agrawal, A., & Said, H. M. “Biotin deficiency enhances the inflammatory response of human dendritic cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 13, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129763/. Accessed November 6, 2021. Dwipayanti, N. M. U., Lubis, D. S., & Harjana, N. P. A. “Public Perception and Hand Hygiene Behavior During COVID-19 Pandemic in Indonesia”. Frontiers in Public Health: Frontiersin.Org. Published May 13, 2021 on https://www.frontiersin.org/articles/10.3389/fpubh.2021.621800/full. Accessed November 7, 2021. Alzyood, M., Jackson, D., Aveyard, H., & Brooke, J. “COVID‐19 reinforces the importance of handwashing”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published May 14, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7267118/. Accessed November 7, 2021.
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Top tips to manage work stress effectively
Around 75% of Australians revealed that stress in their lives adversely affected their health (1). Stress is commonly defined as a person's reactive mechanism to a challenging or dangerous situation (2). It allows the human mind to decide whether to “fight or take flight.” Although usually associated with negative emotions, experiencing stress once in a while isn't always a bad thing.However, extended or chronic exposure to a stressor leading to prolonged stress can have detrimental effects physically and mentally. For example, in an instance of fear or trauma, a person's heart rate can increase to stimulate the body to take action. But prolonged exposure to this kind of stressor can prevent the body or mind from returning to normal activity, which can then lead to further health complications (3).Discussing how stress can affect a person or cause illness is a little tricky. Stress all comes down to the individual's perception of what they perceive as stressful. What is stress to one person is a breezy situation to another, and it all depends on that person's ability to adapt to the stressor (2).Work stressA common source of stress comes from the workplace. With the advancement of digital technology, everyday tasks have become more complex. While this can greatly enhance work, it also generates a larger scope or expectation from professionals. Of course, financial stress may also arise from work.The research on stressResearch shows that young Australian adults belonging to generation Y are more stressed than the previous generation (generation X) and the baby boomers (people born during the post-World War II baby boom, between 1946 and 1964). They are also more likely to report mental health concerns than older Australians. Personal finances, family and trying to maintain a healthy lifestyle are likely to be the top 3 reasons why people from gen Y say they are stressed (2).The pandemic has also added to the stress people might experience over working (1)0. You may feel fear and anxiety over being exposed to the virus while in the workplace. You may also feel concern over the uncertainty that the pandemic and lockdowns bring. Having to learn new technologies in order to keep working may also be stressful, as well as adapting to working from home, or seeing changes in your workload or work schedule.Recognising workplace stressWork stress can manifest through the following physical symptoms (2): Fatigue Muscular tension Headaches Palpitations Sleeping difficulties Gastrointestinal upsets, such as diarrhea or constipation Dermatological disorders Work stress can also manifest in the following psychological symptoms: Neurological conditions Discouragement Irritability Pessimism Feelings of being overwhelmed and inability to cope Indecision People may experience these symptoms in common workplace events or situations. For example, extended work hours or heavy work loads could cause fatigue and/or lack of sleep. Over-supervision or harassment could also trigger psychological symptoms in a worker.Work stress, if not controlled, can lead to employer costs as well. Studies have identified these potential costly occurrences due to reported work-related stress (2): Employee turnover Healthcare expenditure Absenteeism Treatment Insurance claims for stress-related industrial accidents (costs nearly twice as much as non-stress related industrial accidents). Due to the potential costs of work stress, it's important to know how to address it. Here are some tips on how to deal with stress at work.Identify stress triggers and tackle them appropriatelyWhile we may not be able to control all the situations we face in our workplace, there are some lifestyle changes we can make to fight against uncontrollable stressors.Target stressorsStart by identifying stressors that lead to any of the physical or psychological symptoms of work stress. Note down these places, instances or people that are present when you manifest any of the symptoms.Once identified, target them appropriately. For example, if you face a heavy workload and become frustrated with the lack of time to finish it, try creating a time management plan. Set realistic goals and expectations - continuously evaluate progress on tasks and adjust timelines accordingly. Make a priority list - rank your tasks and start your day with tasks that are on top of the list, then work your way down. Protect your time - especially when dealing with high-priority tasks, keep your focus on the task. Block your schedule and work in a place where you can give it full priority (2). Rest and relaxationRelaxation is a crucial tool in fighting work stress. There are several online resources you can find on deep breathing techniques, meditation, or other relaxation techniques. Of course, regular exercise and a balanced diet have also been well-documented to aid in stress relief.ExerciseStress management includes regular physical activity and extra-curricular activities or healthy hobbies, like listening to music or outdoor activities. Avoid unhealthy habits that can lead to more complications later on, such as too much caffeine, alcoholism or smoking.SupplementationGetting sufficient nutrients is important to help the body cope with stress. However, if you don't get enough nutrients from your diet, you may consider supplementation. Here are some options:Ginkgo and BrahmiGinkgo, the brain herb, is a powerful adaptogen that has the ability to improve brain function, concentration and memory along with supporting the body's stress response. Brahmi, a traditional Ayurvedic (Indian) nerve tonic, exerts nootropic activity to enhance cognition.The high dosage combination of 3,000mg for both herbs makes it a powerful formula to enhance the quality of memory and brain function in everyday life. Vitable's herbal combination supplement of Ginkgo and Brahmi helps relieve symptoms of stress.MagnesiumMagnesium supplements are essential for proper muscle function and overall brain health, which are necessary to support the body as it undergoes stressful situations.CalciumAlso consider supplementing the body with calcium. Calcium plays a vital role in muscle contraction, most especially in the regulation of heart muscle contractions (2).Good muscle health allows for the body to function optimally. Muscle health is crucial for healthy heart contractions, energy production, immune function and more. Vitable's Calcium Plus supplements can help maintain good muscle health.AshwagandhaAshwagandha from Vitable can also relieve symptoms of stress. Vitable's Ashwagandha formula contains ashwagandha as well as Ziziphus and Schizandra, which are adaptogenic herbs helping the body adapt to stress. Traditionally, they have been used in Ayurvedic (Indian) and Chinese medicine as a natural remedy for sleep troubles, stress and overall vitality.B vitaminsComplement healthy lifestyle practices and exercise with the energy production nutrient, vitamin B complex. Vitamin B complex helps support healthy stress response in the body. This supplement also supports the immune system and nourishes the nervous system to allow for an active lifestyle.You may also ramp up your daily nutrient absorption of B12 with Vitable's Vitamin B12 supplement. This aids in the metabolism of fats and amino acids. It also plays a role in releasing energy from food, giving you the boost you need to deal with stressful situations.You can manage workplace stress with simple life adjustments. To help you combat stress, you might also want to consider a supplement subscription from Vitable which you can pair alongside a healthy diet. We offer custom vitamins in Australia where you can mix and match your vitamin daily packs and have it delivered straight to your door through our vitamin delivery!Find out more about other areas that the above supplements can help you with:Ginkgo Brahmi | Magnesium | Calcium | Ashwagandha | 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: Way Ahead Mental Health Association NSW. https://wayahead.org.au/stress-and-australians/ Accessed Nov 9, 2021. Health Direct. Stress. Health Direct. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed Nov 7, 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 Nov 7, 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 Nov 7, 2021 Australian Psychological Society. Stress and Wellbeing in Australia Survey. Australian Psychological Society. Published 2014 on http://www.psychology.org.au/. Accessed on Nov 7, 2021. Better Heath Channel. Work-related Stress. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/work-related-stress. Accessed Nov 7, 2021 UMASS LOWELL. Financial Cost of Job Stress. Published on https://www.uml.edu/Research/CPH-NEW/Worker/stress-at-work/financial-costs.aspx. Accessed Nov 7, 2021. Mayo Clinic Staff. Coping with stress: Workplace tips. Published on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/coping-with-stress/art-20048369. Accessed Nov 7, 2021. Braun, L., and Cohen,Marc. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Published 2015. Accessed on Nov 7, 2021. Employees: How to Cope with Job Stress and Build Resilience During the COVID-19 Pandemic. CDC. Published December 2020 on https://www.cdc.gov/coronavirus/2019-ncov/community/mental-health-non-healthcare.html. Accessed on Nov 14, 2021.
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