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.
Relieve joint pain and inflammation with natural remedies
Joint inflammation is a painful immune response to injury or infection.Our bodies constantly move, from working out to simple day-to-day activities, such as going to work or preparing a meal. Even the slightest of movements are an integral part of our everyday life, but we seldom think about them. That's why it can be interesting to look into how our bodies perform these tasks, and what makes them possible.The body is shaped by our skeleton, a framework made of bones that supports our weight and protects our organs (1). Our bones are then connected by our joints, the part of our body that allows movement and provides stability. With the exception of the bones in our throat, every bone in our body is connected to at least one bone at a joint (2).The more movement done through the joint, the higher the risk of sustaining joint injury (2). When a joint performs a greater range of action, the strength of the joint can be significantly reduced (2). Read on to find out more about joint pain and its natural remedies.Getting to know your jointsBefore we talk about the natural remedies for joint pain and inflammation, it's important to get to know how they work. There are three kinds of joints in our body: Synovial joints, or freely movable joints, can be found at the hip, shoulders, elbows, knees, wrists and ankles. These joints are linked by ligaments and are filled with synovial fluid, which lubricates the joints and helps them move easily (3). Cartilaginous joints, or partially movable joints, are found between the ribs, the sternum, the spine and the pelvis. These joints can perform little movements, and are linked by cartilage–providing the body with stability (3). Fibrous joints, or immovable joints, can be found in body parts such as the skull, our jawbones and our teeth. They are held together by connective fibrous tissues, allow no movement, and are integral to the body's stability (3). These joints make up and connect our skeletal system, giving the body both movement and stability. Taking care of our joints is vital in keeping our bodies active, healthy and productive. If you want to know more about joint pain and inflammation, read on.Are your joints overworked?Our joints allow us to do all the things we want to do. We use them everyday to run, walk, and jump. We use them to go to work, be with our family and hang out with our friends. Keeping them healthy helps maintain our quality of life.It's important to listen to your body and be in tune to its needs. Below are the possible causes of joint pain and inflammation to watch out for: Repeated use and/or wear and tear of muscles and joints Previous joint injuries you may have sustained Severe anxiety or stress Aging Weight issues Poor health (4) When it comes to joint pain, prevention is still better than cure (5). It's important to pay attention to our joint health long before we experience any pain or discomfort. If you are looking to know more about natural remedies for joint pain and inflammation, keep reading.Keeping your joints healthyProper joint care can help avoid issues that might arise as we age. These issues won't just affect our mobility, but our overall health (5). There are several lifestyle choices you can incorporate in your daily life when it comes to taking preventative care of your joints: Lead an active lifestyle. Regular exercise can help you maintain your body weight and relieve your joints of extra pressure. Exercise efficiently by observing proper form, and making sure to stretch and warm up before and after any strenuous physical activity (5). Listen to your body's cues and signals. Pay attention to your body before, during, and after exercise–take note of any pain or discomfort you experience. Your body will be the first to let you know if something is wrong and you're due to see a doctor (5). Quit smoking. Quitting smoking is one of the best remedies for joint pain and inflammation. Smoking causes inflammation that can exacerbate joint pain or discomfort (5). Strengthen your diet with fruits, vegetables and enough water. A nutritious diet can help keep your joints healthy and lower risk of inflammation. Giving your immune system a needed boost is an added layer of protection to your body (5). These natural remedies for joint pain and inflammation can also be amplified with supplements (4) that can provide the body with the vitamins and minerals it needs to stay healthy. Curious what these vitamins and minerals can be? Read on! Vitamins and minerals for joint healthBoosting your diet with nutritious foods targeted to improve joint health can help maintain it as well. Here are some nutrients you can consider:Vitamin CJoint health can be supported by taking Vitamin C, a water-soluble vitamin that the body cannot store. Vitamin C is integral in producing the body's collagen, the protein that makes up our skin, cartilages, tendons and ligaments (6). Fish OilFish oil is the dietary source of omega-3 fatty acids, which are essential for many of the body's functions, including cell growth and healthy muscle activity (7). Fish oil can be a natural remedy for joint pain and inflammation as its benefits include anti-inflammatory and antioxidant effects, boosting skeletal and muscular development in the body (8).CranberryCranberries contain bioactive compounds that have anti-inflammatory and antioxidant benefits (9) that can have therapeutic effects on stress and inflammation in the body (10). The phytochemicals found in cranberry supplements can help remedy joint pain and inflammation, plus improve overall cartilage health (10).CurcuminTurmeric's vibrant yellow color comes from curcumin, which has anti-inflammatory properties (11) that can help maintain joint health and alleviate joint pain (12).These vitamins and minerals can be a part of your natural remedies for joint pain and inflammation. Through Vitable, a multivitamin subscription in Australia, you can craft a tailored vitamin plan for your diet. Choose to live comfortably with the right vitamins and minerals to naturally remedy your joint pain or inflammation. Avail your own multivitamin packs and have them delivered straight 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: Nemours Children's Health Content Team. “Bones, Muscles, and Joints”. Nemours Children's Health: Betterhealth.Vic.Gov.Au. Published February 18, 2016 on https://kidshealth.org/en/teens/bones-muscles-joints.html. Accessed January 8, 2022. Better Health Channel Content Team. “Joints”. Better Health Channel: . Published May 31, 2012 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/joints. Accessed January 8, 2022. Kids' Health Content Team. “Bones, Muscles, and Joints”. Kids' Health: KidsHealth.Org. Published February 18, 2016 on https://kidshealth.org/en/teens/bones-muscles-joints.html. Accessed January 16, 2022. Cleveland Clinic Content Team. “Joint pain”. Cleveland Clinic: My.Clevelandclinic.Org. Published March 28, 2018 on https://my.clevelandclinic.org/health/symptoms/17752-joint-pain. Accessed January 16, 2022. Cleveland Clinic Content Team. “5 Best Ways to Safeguard Your Joints as You Age”. Cleveland Clinic: Health.Clevelandclinic.Org. Published July 13, 2020 on https://health.clevelandclinic.org/5-best-ways-to-safeguard-your-joints-as-you-age/. Accessed January 16, 2022. 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 January 16, 2022. 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 January 16, 2022. 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 January 16, 2022. Thimóteo, N. S. B., Iryioda, T. M. V., Alfieri, D. F., Rego, B. E. F., Scavuzzi, B. M., Fatel, E., Lozovoy, M. A. B., Simão, A. N. C., & Dichi, I. “Cranberry juice decreases disease activity in women with rheumatoid arthritis”. National LIbrary of Medicine: PubMed.Org. Published October 10, 2018 on https://pubmed.ncbi.nlm.nih.gov/30553231/. Accessed January 16, 2022. Basu, A., Schell, J., & Scofield, R. H. “Dietary fruits and arthritis”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published January 24, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788027/. Accessed January 16, 2022. Hewlings, S., & Kalman, D. “Curcumin: A Review of Its Effects on Human Health”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published October 22, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/. Accessed January 16, 2022. Daily, J. W., Yang, M., & Park, S. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 1, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/. Accessed January 16, 2022
Learn more
Healthy hair tips: Dealing with slow hair growth
Bad hair days—we've all had them at some point in our lives. Being unable to tame unwieldy hair can be bad enough to sour our mood and make us feel self-conscious for the rest of the day.For some individuals, bad hair days are passing misfortunes. However, for others, bad hair days may be more than just a matter of missteps in hairstyling and could signal issues relating to hair and scalp health. Most commonly, adults can one day discover that the problem of thinning hair or hair loss is what is causing their hair woes. They may also be dealing with slow hair growth, a related issue that emphasizes the appearance of unhealthy hair. Both men and women are affected by this problem and have searched for ways to slow hair loss. Although this issue is mostly associated with the inevitable process of ageing, slow hair growth or hair loss can become a concern for anyone at any age. More so, there is not one singular cause for slow hair growth or hair loss; it can be attributed to genetics, environmental stressors, one's current lifestyle or a mix of these factors and more. With hair being one of the ways in which we express ourselves, project confidence, and exude an overall state of healthiness, it's natural for people dealing with slow hair growth to want to find and test ways to slow hair loss. Many individuals, perhaps yourself, may have attempted to address this issue with a myriad of home and salon-based services and a slew of products, but found that few or none have provided adequate changes. The frustration from this can be palpable, which is why we're here to help. As you read on to better understand the issue of slow hair growth, it's best to approach it as a legitimate health concern, rather than an aesthetic or beauty-related issue. This article hopes to provide the best solution among the many ways to slow hair loss that can finally work for you, offering both relief from your worries as well as lasting, health-anchored results. Understanding slow hair growth and hair lossAll of the hair in our body is made from a protein called keratin. The strands of our hair are connected to our skin or scalp through hair follicles. Our hair follicles supply oxygen and nutrients to the roots and also lubricate our hair with a natural oil called sebum. On our scalps, there are approximately 100,000 hair follicles and as time passes, scalp follicles produce hair that grows, falls out, and regrows (2). If you suffer from slow hair growth, you may have made it your goal to lose as little hair as possible. You might have done this by shampooing less frequently or skipping hair brushing and other means of styling, but in truth, our scalp naturally sheds 50 to 100 strands of hair on a daily basis regardless of what you do or don't do to your hair (7). Hair loss in itself is not a cause for panic. It is a completely normal biological process and your scalp's way of replacing old, brittle strands with fresher, healthier hair. Hair loss becomes a problem when it turns into slow hair growth; when the scalp does not replace the hair it sheds quickly enough, you may notice that your hair has become either or both fragile and sparse, and perhaps more susceptible to breakage (7). If you find that your hair has reached this point, it's important that you take more care to understand the potential causes behind it. Potential causes of slow hair growth or hair lossThere are many things that could cause slow hair growth or hair loss. To name a few things, it may be a side effect of medication or other treatments including chemical treatments such as straightening, perming, or dyeing, illness, hereditary factors, or chronic stress (7). Even wearing certain hairstyles (such as tight ponytails or braids) too often may cause physical stress to the scalp or hair follicle, speeding up the process of hair fall and making it more difficult for fresh hair to grow (8).Changes in weather may also be a culprit. Overexposure to UV rays during sunnier days in the summer can cause hair to become dry and brittle, and at the same time, the hydrogen bonds in our hair are easily broken by water, so high humidity during summers can contribute to increased hair loss. Regardless of season, slow hair growth can be a problem for those who spend a lot of time outdoors where they're constantly exposed to the sun (2). Groups affected by slow hair growth It's inaccurate to think that slow hair growth or hair loss affects only, or mostly, men. Though the problem may be more noticeable in men, it is estimated that more than 50% of women experience notable hair loss as well. The most significant cause of hair loss in women is female-pattern hair loss (FPHL), and this condition similarly causes hairless spots or noticeable thin hair in women the same way genetic male-pattern baldness can in men (1). Solutions for slow hair growthNow that we've covered the basics of slow hair growth and hair loss, we can now move on to the next step: ways to slow hair loss that you can try today. Below, we list down some of these methods. Gentle washing is keySlow hair growth can be combated in the shower. You may not realise it but incorrect hair washing practices can contribute to slow hair growth or hair loss, as hair is especially sensitive to breakage when wet (3). With this in mind, dermatologists recommend the following steps: use a gentle shampoo, apply a moisturizing conditioner after shampooing, use a leave-in conditioner after applying your moisturizing conditioner, and wrap your hair in a microfiber towel after you shower. As you're rinsing or soaking your hair, use your fingertips to massage your scalp to clean hair of excessive oils and perspiration for a gentle wash (3).Take long breaks between or completely stop chemical treatmentsIf you can help it, withhold from colouring, perming, straightening, or other chemical processes. These treatments stress hair and weaken strands, most especially if they're done by untrained individuals or at home without proper post-treatment products to follow up the process. If you find yourself needing to get any of the aforementioned done to your hair, it's best to leave it to the care of the experts at salons as they'll know what products to use for your scalp (3).Refrain from heat styling Like chemical treatments, heat styling compromises hair and is a common cause for slow hair growth and hair loss. Avoid regular use of hair dryers, curling wands, flat irons, and hot combs as one of the ways to slow hair loss. You might want to turn to heat styling only for special occasions rather than make it an everyday practise (3).Live a healthy lifestyleYes, just like most problems in life, slow hair growth and hair loss can be dealt by making improvements to your lifestyle. Eating healthy and getting nutrients can help combat hair loss while avoiding excessive alcohol intake and smoking that causes inflammation, can also protect you from the problems of slow hair growth and hair loss. Treating slow hair growth with supplementation By treating slow hair growth and hair loss as health conditions, it makes sense to explore the benefits of mineral and vitamin supplementation to address these concerns. Aside from the practical ways to slow hair loss down mentioned above, you can also try our vitamin packs to help promote hair health. Hair-focused supplements are available through Vitable Australia's vitamin subscription, the best of which we list here.CranberryVitable's cranberry supplement formula contains both Vitamin C and silica that, together, repair connective tissues in hair. Additionally, cranberry supplements also support the body's collagen production, a process essential in the growth of healthy hair (4).CollagenCollagen is the most abundant protein in the body, and it makes up much of healthy hair. Though it's mostly associated with maintaining skin's suppleness, it also contributes to solving the problem of slow hair growth and reducing hair loss (5).BiotinRemember that hair is made up of the protein keratin, so with this in mind, biotin is definitely something you'd want in your vitamin packs as it is closely linked to the production of keratin. There are studies that suggest the use of biotin supplementation to improve hair health and growth, as well as hair thickness and strength (6).In the end, one of the best ways to combat slow hair growth and hair loss is to treat it as a health issue that is best addressed by medically-backed solutions, such as proper supplementation. Vitable Australia's vitamin subscription makes sure that anyone in Australia can get their personalised vitamin packs delivered to their doorstep to make caring for your health even more convenient and achievable. Reach your hair health and other health goals with the vitamins and minerals you need from Vitable!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Cleveland Clinic. “Hair loss in women”. Cleveland Clinic.Published (n.d.) on https://my.clevelandclinic.org/health/diseases/16921-hair-loss-in-women. Accessed January 14, 2021.2. Better Health Channel. “Patterned Hair Loss”. Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/patterned-hair-loss#how-hair-grows. Accessed January 14, 2021.3. American Academy of Dermatology Association. “HAIR LOSS: TIPS FOR MANAGING”. American Academy of Dermatology Association. Published (n.d.) on https://www.aad.org/public/diseases/hair-loss/treatment/tips. Accessed January 14, 2021.4. Vitable.”Cranberry”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/cranberry. Accessed January 14, 2021.5. Vitable. “Collagen”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/collagen. Accessed January 14, 2021.6. Vitable. “Biotin”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/biotin. Accessed January 14, 2021.7. National Health Services UK. “Hair loss.” Published (n.d.) on https://www.nhs.uk/conditions/hair-loss/. Accessed January 17, 2022. 8. Family Doctor. “Hair Loss.” Published (n.d.) on https://familydoctor.org/condition/hair-loss/. Accessed January 17, 2022
Learn more
Immunity essentials: Vitamins to support immunity
How do you avoid or reduce the frequency of illness to your body? Vitamins could be the extra support you need to increase your body's immunity. There's no doubt about it, the health and wellness industry has boomed in the last few decades where people's attitudes towards their own health have drastically changed. As the population grows and the average person's lifespan increases, it's becoming increasingly important to maintain health at all ages. Some of the most common health practices include exercising more, eating better, paying more attention to physical and mental health, and even seeing doctors and naturopaths more regularly as a preventive, rather than simply a reactive, measure to health (1). One pathway to strengthened immunity is catching up with these traditional health-guarding practices: including adding supplements into your daily health regimen that include vitamins to support immunity.The focus of this article is to tackle how to make the most of vitamins to support immunity, especially if you are new to supplementation, and how it can support your current health practices. Read on to discover more about immunity-support vitamins and how to choose the best combinations for you. Understanding immunity, first and foremostBefore we get into the specifics of vitamins to support immunity, it's important to first understand what immunity is in the first place. Our immunity, otherwise known as the body's immune system, is your first line of defence against infections and illnesses. In the most basic terms, the immune system is composed of several parts including organs, tissues and cells (also known as white blood cells), that all work together to fight off threats to our health when disease-carrying substances enter the body. Our immune system protects us from bad bacteria, viruses, parasites and never stops working (2). The body is usually able to maintain a strong immunity on its own, but there are environmental and lifestyle factors that can weaken our immune system. For example, a lack of quality sleep is a common culprit of compromised immunity. It's through sleep that the body recovers and repairs itself from the day's stresses, and if we're unable to clock in enough hours of quality nighttime sleep, our body starts a new day still being tired, stressed, and less resilient. The immune system needs to refuel its resources during sleep to be able to fully protect us. Other factors such as excess body weight, chronic stress, psychological pressures, a nutrient-deficient diet, and excessively stressful work, school or social environments can also contribute to the depression of our immune system (2).Fortunately, there are ways to push back against the potential causes of a compromised immune system. There are conscious choices one can make to put immune system care at front and centre, the most recommended of which are adjusting one's diet and exploring proper supplementation that is focused on providing you with vitamins to support immunity.Getting vitamins to support your immunity from a healthy dietMost of us are familiar with citrus fruits as a staple food group when it comes to getting your daily source of immunity-strengthening Vitamin C. But apart from your oranges, lemons and grapefruit, did you know that you can also get Vitamin C from dark leafy greens like kale, spinach and Brussels sprouts (3)? Additionally, strawberries, potatoes, bell peppers and tomatoes are also excellent food sources for immunity-building (3). As you can see, food sources of Vitamin C are plentiful. Keeping your pantry well-stocked with at least one or two of these foods and regularly incorporating them in your meals can make a big impact on your immune system strength. However, despite the ubiquity of Vitamin C as the body's number one vitamin necessary in immune system health, it may be difficult for many to get their daily dose of this superhero of immunity support vitamins for two reasons.The first is that although eating a well-balanced and nutritious diet is ideal, the reality is that many people eat more unhealthy or processed foods for meals, for a variety of reasons such as time restraints and the high cost of quality produce. Secondly, Vitamin C-rich foods may exacerbate existing health conditions in some, the effects of which may be deterring them from eating a Vitamin C-rich diet. For example, citrus fruits can make acid reflux worse, or how some Vitamin C-dense veggies can cause bloating or indigestion in some (3). If you relate to these concerns, worry not as eating a healthy diet is not the only way to get enough vitamins to support immunity. Taking vitamins to support immunity There is also supplementation, a daily health practice that is easy to maintain and personalise. In order to fill in the gaps left behind by diet and to safely address concerns about adverse reactions to eating certain foods, taking supplements of immunity support vitamins is a sustainable option. We've only talked about Vitamin C so far as the go-to vitamin for supporting immunity. In truth, there are more than 10 vitamins and minerals that can all contribute to immune strength, and all of them can be taken in the form of supplements (3). Vitable Australia is a company that is trusted by Australians to fulfil their growing need for vitamin and mineral supplements. We list down the most recommended minerals and vitamins to support immunity provided by Vitable Australia below. ZincZinc is not naturally produced by the body, which means we do have to consume it in food or through immunity support vitamins. This mineral is found primarily in animal meats and shellfish, but it can also be found in vegetarian-friendly sources like beans and yogurt (3). Zinc is known to play a key role in maintaining a healthy immune system (5).IronIron is needed for the rapid increase of all cells in our body, this includes those in the immune system (6). You can find iron mostly in red meats but it's also present in poultry, sardines, mussels, beans, broccoli, and kale (3). The role of iron in our bodies extends to supporting the immune system as it protects us from illness hence ensuring that it maintains this function for the entirety of our lives (3). Vitamin DVitamin D comes from both food sources like salmon and tuna plus other Vitamin D-fortified foods, as well as healthy sun exposure. However, with Australia being a country of four seasons and with the concerns of maintaining a healthy diet as explained above, it's easy to see how an immunity-related Vitamin D deficiency can be a common concern for Australians. Vitamin D supplements comehelp maintain healthy immune system function in case of a lack of sun exposure or dietary deficiencies (3, 4).Supplementation is probably the best approach to take to ensure that you get all of the essential vitamins to support immunity. Along with vitamin C, vitamin D, zinc, and iron, here are some other supplements that support optimal immune system function: astaxanthin, ashwagandha, probiotics, vitamin B complex (including vitamin B12 and biotin), and fish oil.Vitable's vitamin subscription allows you to customise your own personalised vitamin packs to help you reach your health goals. With this, it's easy for you to get the supplements you need to support your immune system's health. Oh, and you can also have your personalised vitamin packs delivered right to your door in Australia and surrounding territories!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Houston Methodist. “6 ways to boost your immune system”. Houston Methodist. Published December 14, 2021, on https://www.houstonmethodist.org/blog/articles/2020/mar/5-ways-to-boost-your-immune-system/. Accessed February 18, 2022. 2. Harvard Health Publishing. “12 ways to keep your brain young”. Harvard Health Publishing. Published February 15, 2020, on https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/. Accessed January 12, 2021.3. Cleveland Clinic. “8 Vitamins & Minerals You Need for a Healthy Immune System”. Cleveland Clinic. Published December 4, 2020 on https://www.nia.nih.gov/health/cognitive-health-and-older-adults. Accessed January 12, 2021.4. Gisela Valencia. “Three vitamins, minerals to boost your immune system and fight COVID-19”. Florida International University. Published November 23, 2020 on https://news.fiu.edu/2020/three-vitamins,-minerals-to-boost-your-immune-system-to-fight-covid-19. Accessed January 12, 2021.5. Vitable. “Zinc”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/zinc. Accessed January 12, 2021.6. Vitable. “Iron”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/iron. Accessed January 12, 2021.
Learn more
Staying sharp as you age: Enhancing memory and mental function
If you prioritise your health and train your brain every day to enhance memory and mental function, your age is merely a number!With aging comes different things, good and bad. We gain more wisdom through a breadth of life experiences, but at the same time, our body inevitably shows signs of all the physical and physiological wear and tear it's endured over the years. Our mental sharpness in particular is one of the first bodily functions to reflect signs of ageing. You may notice little things like slips in memory or decision-making that tend to happen more often, challenges in remaining focused and alert, or difficulty learning new tasks and maintaining mental clarity throughout the day. Enhancing memory and mental function become a priority for older individuals as cognitive abilities begin to diminish as a normal part of life. Though it is expected that mental function will decline over time, it can still be a stressful experience for older individuals that depend on retaining sharpness in their mental abilities to get through their day-to-day activities. You may relate to this as well, as your job, lifestyle, interests, or family life all require you to be able to think on your feet. This article offers options for those individuals dealing with this health issue and who have made enhancing memory and mental function a top concern. Though the process of mental ageing cannot be stopped, there are things one can do to slow it down and make the transition to one's sunset years more comfortable. Below, we talk about how to enhance memory and mental function in your older years through continued strengthening of the body via exercise and diet, as well as through proper supplementation.Enhancing memory and mental function through exercise and dietEnhancing memory and mental function is not only a matter of keeping one's mind healthy; it requires you to keep all body systems up and running, as a holistically healthy body contributes to overall brain health and good mental function. You can do this in two ways: making sure that your body gets adequate exercise as well as by eating well. Exercising mind and body The first thing to know about exercise and mental function is that physical activity is integral in the development of new nerve cells and increases the connections between brain cells. When these bodily processes continue to go smoothly even in old age, mental function is more likely to stay efficient and adaptive (1) Apart from getting enough physical activity, enhancing memory and mental function also involves doing adequate mental exercises. It's a natural process for our brains to become familiar with our everyday tasks and habits, especially when we settle into a daily routine at work and with our personal lives. We're exposed to much less mental stimulation as we advance in life, and this causes our brain to stop growing and developing. To combat this, we can engage in novel activities such as learning a new skill, exploring new hobbies, reading books, taking a class or joining a workshop or staying connected with others in a variety of social contexts (3). Eating for healthy mental function Healthy diets are a concern for individuals of every age. Though nutritional needs may change as we go through different life stages, it's still imperative we eat in accordance with what our bodies need. While it's true that old age means we become less active, need fewer calories, and are much more prone to developing aches and pains, there are foods that we should be conscious about avoiding or including during mealtimes. Enhancing memory and mental function in old age requires one to incorporate fruits, vegetables, whole grains, as well as lean meats like fish and poultry into your diet. On the other hand, you must limit sugar, salt, and bad fats (2). You can always consult with a licensed nutritionist if you wish to deepen your knowledge about specific foods that are right for enhancing memory and mental function. A consultation on the best methods of food preparation should also be in order for one to reap the benefits of healthy foods you eat.Supporting exercise and diet with supplementation Enhancing memory and mental function may also be achieved by taking the right mineral and vitamin supplements for your specific health concerns. Older individuals may want to look into supplements that target maintaining mental function as they advance in age, some of which we list here.ZincZinc is a micronutrient that supports brain function. It is found in high levels throughout the brain, including the hippocampus, the brain's centre of learning and memory (13). A deficiency in this nutrient may affect working memory.IronIron is necessary for red blood cell production and maintaining oxygen levels in the blood. When iron contributes to these processes, it's better able to support brain function (4).AstaxanthinAmong older individuals, Astaxanthin has shown benefits in the maintenance of cognitive function. This substance contains neuroprotective properties that strengthen this function (5).AshwagandhaTraditionally used in India's ancient system of medicine, this centuries-old super herb is beloved for its ability to reduce cognitive fatigue.MagnesiumDespite not being produced by the body naturally, magnesium is necessary for protecting nervous system health as well as supporting overall brain function throughout life (6).Vitamin B ComplexVitamin B levels are linked with brain atrophy, hence, getting enough of it on a daily basis has been found to contribute to brain health and function (7).Acetyl L-CarnitineSupplementation of Acetyl L-Carnitine exerts neuroprotective effects and supports nervous system health. It's also able to aid in the creation of neurotransmitters, ensuring that our brain is able to communicate effectively with other organs and systems in the body (8).Vitamin CAscorbate, also known as Vitamin C, is a vital antioxidant that acts as a neuroprotective agent that is essential in supporting brain function (9).Vitamin B12The brain and nervous system as a whole benefit from Vitamin B12 supplements. This vitamin maintains brain health as we advance in life, being a critical ingredient in protecting mental function (10).Ginkgo and BrahmiThe potent combination of Ginkgo and Brahmi is well known to those who subscribe to the ancient Indian and Chinese system of healing and health. Taken together in a single supplement, one can experience deep nourishment of the brain and support of brain heath (11).Fish oilWith the brain being made up of mostly omega-3 fatty acids, healthy fats such as those found in fish oil are crucial for brain development, integrity, function and overall health. It then comes to no surprise that this supplement supports nervous system functioning and brain health (12).Remember that the brain is one of the most important parts of our body that we need to take care of and that this remains true even as we get older. Enhancing memory and mental function requires us to care for our brains and bodies overall via physical and mental exercise, eating healthily, and taking appropriate supplements such as those provided by Vitable Australia. You can create your personalised vitamin packs to help you achieve your specific health goals thanks to Vitable Australia's flexible and highly customisable vitamin supplement services. With Vitable's vitamin subscription service, you can get the essential supplements for protecting mental function such as fish oil, iron, magnesium, vitamin B complex, Acetyl L-Carnitine, Vitamin C, zinc, Gingko & Brahmi, Ashwagandha, and Astaxanthin. Your vitamin packs from Vitable can also be delivered straight to you anywhere in Australia for maximum convenience and reliability. *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Harvard Health Publishing. “12 ways to keep your brain young”. Harvard Health Publishing. Published January 29, 2020, on https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young. Accessed January 10, 2021.2. National Institute of Aging. “Cognitive Health and Older Adults”. National Institute of Aging. Published (n.d.) on https://www.nia.nih.gov/health/cognitive-health-and-older-adults. Accessed January 10, 2021.3. Help Guide. “How to Improve Your Memory”. Help Guide. Published (n.d.) on https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm. Accessed January 10, 2021.4. Vitable. “Iron”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/iron. Accessed January 10, 2021.5. Vitable. “Astaxanthin”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/astaxanthin. Accessed January 10, 2021.6. Vitable. “Magnesium”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed January 10, 2021.7. Vitable. “B Complex”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed January 10, 2021.8. Vitable. “Acetyl L-Carnitine”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/acetyl-l-carnitine. Accessed January 10, 2021.9. Vitable. “Vitamin C Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-c-plus. Accessed January 10, 2021.10. National Center for Biotechnology Information. “Vitamin B12, cognition, and brain MRI measures”. Published September 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3179651/. Accessed February 18, 2022. 11. Vitable. “Gingko & Brahmi”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed January 10, 2021.12. Vitable. “Fish Oil”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/fish-oil. Accessed January 10, 2021.13. Warthon-Medina, M., "Zinc intake, status and indices of cognitive function in adults and children: a systematic review and meta-analysis". European Journal of Clinical Nutrition. Published April 2015 on https://www.nature.com/articles/ejcn201560. Accessed January 21, 2022.
Learn more
All you need to know about sleeping patterns
Sleep is a natural state of rest that is encouraged by the body to help repair and revitalise our mind, form and senses. A healthy sleeping pattern is something we all need as part of leading a happy, balanced and productive lifestyle. What are sleeping patterns and why are they important?Sleeping patterns are basically a person's schedule of when they go to sleep and when they wake up (1). Besides the general sleeping schedule we have at night time (or whatever time you sleep), sleeping patterns also cover the naps you take during the day (if you take any). Along with daytime naps, it also covers the duration or length at which you sleep and whatever interruptions you experience during that time (1).Sleeping patterns are important because it helps us to be able to consistently fall asleep faster. More importantly, a regular sleeping pattern helps us become more productive when we are awake (1).Different types of sleeping patternsThere are three kinds of sleeping patterns that people follow (1). Monophasic: A monophasic sleep pattern is when a person sleeps only once a day, usually during nighttime. Biphasic: A biphasic sleep pattern is when a person's daily sleeping routine is divided into two chunks within the day. The most common example of this is sleeping at night but also taking a nap during the day. Polyphasic: In this sleep pattern, a person sleeps multiple times in a day. The schedule and frequency and time of sleep varies from one person to another. How to fix your sleeping patternThere's no need to fix your sleeping pattern as long as you aren't experiencing negative effects. What's good for some might not work as well for you, and vice versa. However, some sleeping patterns might be problematic for certain lifestyles: for example, a polyphasic sleep pattern will pose a problem if you have a 9-to-5 job. If that's the case, then here are some tips on how to fix our sleeping patterns (2, 3, 4).ConsistencyIt helps to pick a sleeping and waking time and stick to it. While it might be hard at first, your body will slowly get used to it. Establishing a sleeping routine or ritual might help give your body cues on when it's time to sleep, helping it become more consistent (2, 3, 4).Avoid caffeine, cigarettes and alcoholWhile it is true that alcohol can certainly get you sleepy, it can also cause you to wake up at night and disrupt your sleep. On the other hand, coffee and cigarettes are stimulants that are famous for keeping you awake (2, 3, 4).Be wary of daytime napsIf you're trying to sleep at an earlier time at night, it helps to be more careful about taking naps during the day. While they do feel great and are very restful, they can also derail your sleeping plans during the night. If you really need to take a nap, try to keep it to within 20-30 minutes (2, 3, 4).Try taking some AshwagandhaIf you're looking for extra help on how to fix your sleeping pattern, this herb, used in traditional medicine, is known to support better quality sleep. It's particularly helpful for individuals dealing with insomnia, as research has shown that it helps improve sleep quality, deep sleep and reduce the time taken to fall asleep (5, 6).Not all Ashwagandha is the same. If you're looking for a great, premium source of Ashwagandha, then Vitable's Ashwagandha Plus might be a good choice for you. Sleep is an important and critical part of a healthy lifestyle. Being more knowledgeable on how to fix your sleeping pattern can lead to a more productive and healthy you. Vitable Australia offers a premium vitamin subscription available for your specific health needs. Sign up for custom vitamin packs, made up of daily vitamins delivered to you through our vitamin delivery in Australia.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Sleep Dictionary (2021) Researched Jan. 11, 2022 from https://www.sleepfoundation.org/how-sleep-works/sleep-dictionary Sleep (2020) Researched Jan. 11, 2022 from https://www.healthdirect.gov.au/sleep How to Reset Your Sleep Routine (2021) Researched Jan. 11, 2022 from https://www.sleepfoundation.org/sleep-hygiene/how-to-reset-your-sleep-routine Ten Tips for a Good Night's Sleep (2020) Researched Jan. 11, 2022 from https://www.sleephealthfoundation.org.au/tips-for-a-good-night-s-sleep.html Protective effect of Withania somnifera Dunal on the behavioral and biochemical alterations in sleep-disturbed mice (Grid over water suspended method) (2007) Researched Jan. 11, 2022 from https://pubmed.ncbi.nlm.nih.gov/17585686/ An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study (2019) Research Jan. 11, 2022 from https://oce.ovid.com/article/00005792-201909130-00067/HTM
Learn more
Sensitive skin? Here's what you can do
Is your skin easily irritated by the use of products or just regular exposure to the elements? Sounds like you may have sensitive skin.Does it sting when you use certain soaps or cleansers? Do you break out in rashes when your skin comes in contact with clothes laundered in strong detergents? If so, it's possible that you may have sensitive skin.What is sensitive skin, and what is the best skincare for sensitive skin? Read on to find out.Risk factors for skin sensitivityWomen are more likely to have sensitive skinIn many studies, women report having more sensitive skin (1, 2). One possible reason may be that males tend to have a thicker epidermis, or outermost skin layer, compared to women. Women also tend to use more products, especially facial products, which may increase exposure to materials that create unpleasant skin reactions. Women also experience hormonal changes that may result in more sensitive skin. For instance, studies have found that a woman's menstrual cycle may affect skin sensitivity. Post-menopausal women have also reported that their skin became more sensitive after menopause (2).Environmental factorsCertain environmental factors may favour the manifestation of skin sensitivity (3). These include low temperature, humidity, strong wind, and sun exposure. Pollution may also give rise to sensitive skin reactions.Skin productsCosmetic product use has been a widely-reported triggering factor of sensitive skin (3). These include perfumes, facial cleansers, cosmetics, hair products, soaps, and deodorants (1). Potentially irritating ingredients such as alcohol, fragrances, propylene glycol, and alpha-hydroxy acids may increase the likelihood of symptoms.Household productsExposure to household items, such as cleaning products, laundry detergent, dishwashing liquid, and fabric softener, may also trigger sensitive skin (1).The best skincare for sensitive skinSensitive skin is usually treated by addressing any underlying causes or triggers. Here are some things you can do as part of skincare for sensitive skin:Avoid products that may cause irritationThe best skincare for sensitive skin is avoiding known irritants. If you find that a particular product triggers itchiness, rashes, or other unpleasant sensations, try to find alternative products you can use instead (2). Try skin products with milder ingredients.Using non-irritating moisturisersDaily use of moisturizer has been found to decrease skin sensitivity (1). Sensitive skin has also been found to be connected to skin dryness, which leads to a greater disruption of the protective function of the skin (1). Skin dryness can be avoided with the use of gentle lotions or moisturisers (4). Protect your skin from the sunPart of the best skincare for sensitive skin is avoiding the sun. Protecting yourself from UV damage is important to protect your skin, regardless of whether or not you experience skin sensitivity. Sun exposure is connected to wrinkles, age spots, and various skin conditions (4). To avoid UV damage, it helps to avoid sun exposure entirely. When you do need to go under the sun, don't forget to use sunscreen with at least 15 SPF. You may need to reapply sunscreen, especially if you have been perspiring or swimming. Wearing protective clothing like hats, long-sleeved tops, and long pants also protects your skin. Get out of the daytime sun and seek shade wherever possible.Keep your skin nourished with supplementationThe skin needs various nutrients to perform at optimal levels. While these nutrients are best taken in through a healthy, balanced diet, we are not always able to get the vitamins and minerals we need through what we eat. In this case, it may help to take supplementation.Here are some supplements you can take as part of the best skincare for sensitive skin:ZincZinc supports healthy skin by promoting wound healing. It has also been used to help treat some dermatological conditions - always reach out to a dermatologist or skin specialist to understand how zinc could help you (5).IronIron supports skin health by playing an important role in the normal development and function of the skin. It helps support collagen formation by encouraging the proliferation and differentiation of human skin cells (6).*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin promotes skin health by inhibiting age-related skin irritation, sensitivity and dehydration (7). It also improves skin integrity and elasticity, as well as reduces oxidative damage (7).B complexThe B group of vitamins is made up of eight water-soluble vitamins that are essential for a variety of bodily processes. Among these, Riboflavin (B2) and Niacin (B3) in particular, help maintain skin health (8).Vitamin CVitamin C promotes healthy skin because it is required for collagen synthesis. Collagen is an essential building block of the skin, hair, and nails. Large amounts of Vitamin C are found in the dermal and epidermal layers of the skin and have been found to benefit skin cells (9).CranberryCranberries contain polyphenols, which have been found to play a role in protecting the skin integrity, skin structure and encouraging skin repair (10, 11).CollagenCollagen is the primary structural protein in the connective tissue that makes up the skin, hair, and nails. Collagen promotes healthy skin by helping improve skin hydration and elasticity. It also prevents wrinkles and dry skin. Collagen further stimulates skin cells to create more collagen, which may help delay signs of skin ageing, and improve the firmness of skin (12).BiotinBiotin supports healthy skin by playing a key role in the synthesis of fatty acids, which the skin needs to help produce a barrier of oil that protects the skin from sun and environmental damage (13). Sign up for your Vitable vitamins today. Vitable gives you custom vitamin packs for your own specific health concerns. Make use of our vitamins subscription and get your vitamin delivery anywhere in Australia.Find out more about other supplements that can support skin health:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Farage, M., "The Prevalence of Sensitive Skin". Frontiers in Medicine. Published May 2019 on https://www.frontiersin.org/articles/10.3389/fmed.2019.00098/full. Accessed 24 Jan 2022. Dyall-Smith, D., "Sensitive skin". DermNet NZ. Published 2009 on https://dermnetnz.org/topics/sensitive-skin. Accessed 24 Jan 2022. Duarte, I., et. al., "Sensitive skin: review of an ascending concept*". Anais Brasileiros de Dermatologia. Published Aug 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5595600/. Accessed 24 Jan 2022. Mayo Clinic Staff. "Skin care: 5 tips for healthy skin". Published Jan 22, 2022 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237. Accessed 24 Jan 2022. Gupta, M., et. al., "Zinc Therapy in Dermatology: A Review". Dermatol Res Pract. Published July 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/. Accessed 24 Jan 2022. Hirobe, T. "Iron and skin health: iron stimulates skin function". Handbook of diet, nutrition and the skin. Published 2012 on https://link.springer.com/chapter/10.3920/978-90-8686-729-5_12. Accessed 24 Jan 2022. Vitable. "Astaxanthin". Vitable. Published n.d. on https://research.get.vitable.com.au/astaxanthin. Accessed 24 Jan 2022. Better Health Channel. "Vitamin B". Better Health Channel. Last reviewed March 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed 24 Jan 2022. Vitable. “Vitamin C Plus”. Vitable. Published n.d. on https://research.get.vitable.com.au/vitamin-c-plus. Accessed 24 Jan 2022. Khoo, C., Liu, H., "Chapter 8 - Effect of Cranberry Polyphenols and Metabolites on Microbial Activity and Impact on Urinary Tract Health". Polyphenols: Prevention and Treatment of Human Disease (Second Edition). Published 2018 on https://www.sciencedirect.com/science/article/pii/B9780128130087000084. Accessed 24 Jan 2022. Afaq, F., Katiyar, S., "Polyphenols: Skin Photoprotection and Inhibition of Photocarcinogenesis". Mini Rev Med Chem. Published Dec 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3288507/. Accessed 24 Jan 2022. Vitable. “Collagen”. Vitable. Published n.d. on https://research.get.vitable.com.au/collagen. Accessed 24 Jan 2022. Vitable. “Biotin”. Vitable. Published n.d. on https://research.get.vitable.com.au/biotin. Accessed 24 Jan 2022
Learn more
Looking to burn calories fast? Here's what you can do
Burning calories through working out is a great way to keep fit and to ensure overall health. While we don't subscribe to calorie counting, it can be helpful to understand and appreciate some of the best exercises to efficiently burn calories to keep your cardiovascular system functioning at a high level. Read on to learn more about how you can burn calories or kilojoules, and the best calorie-burning exercises for you. What are kilojoules or calories?Kilojoule (kJ) is the term used by Australia to measure one's energy received after consuming food or drink. Before 1988, the term Calories (Cal) was used instead (1, 2). The two terms have different measurements: 1 kJ = 0.2 Calories 1 Cal = 4.2 Kilojoules It is recommended that the average adult takes in an average of 8700 kJ of food a day to maintain a healthy and balanced lifestyle. But those values can vary amongst different people. All foods have kilojoules, be they carbohydrates, protein, fat, or alcohol (1, 2). What people are most concerned about is the intake of excess kilojoules, which results in fat which is stored in your body until it can be used again. The equation is simple, the more fat stored, the more weight you gain (3).How to burn kilojoules or calories healthily and quicklyExercise and ActivityIn general, doing activities in which you move a lot more will help burn kilojoules. This doesn't require a full intense workout. At least 30 minutes of regular exercise is good enough for you to burn a lot of kilojoules. However, it is also a matter of choosing how to lead your life; if you are a couch potato, it helps to get up and do something as small as walking around; or if you go to work, instead of driving, take public transportation instead (4, 5)The more active you are, the better you're able to work off excess calories. Here are the best calorie-burning exercises you can do:Best calorie-burning exercisesRunningRunning is one of the fastest calorie-burning exercises you can try. A person who weighs 73 kg running at 8 kilometres per hour over an hour would burn 606 calories or about 2,545 kilojoules (25).If you can't run, you can go at a more leisurely pace. Hiking can burn around 438 calories or about 1840 kilojoules. Walking about 5.6 kilometres over an hour is also a good way to lose about 314 calories or 1318 kilojoules (25).AerobicsAround 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity within a week can provide great health benefits (25). Low-impact aerobics over an hour can burn about 365 calories or 1533 kilojoules. Aqua Aerobics in the water, which offers more resistance, can help you burn 402 calories or 1688 kilojoules over an hour (25).High-Intensity Interval Training (HIIT):HIIT involves short bursts of intense exercise followed by short rest periods. This type of workout is incredibly effective for burning calories and boosting metabolism. It can help you burn more calories in less time compared to steady-state cardio.SwimmingHitting the pool and doing laps for about an hour can help you burn 424 calories or 1780 kilojoules (25).Resistance TrainingResistance exercises / training, which involves using weights or your own body weight, is a powerful tool for boosting your metabolism and transforming your body. By regularly engaging in activities like weightlifting, Pilates, or yoga, you can increase your lean muscle mass.Lean muscle is metabolically active, meaning it burns more calories at rest compared to fat. When you have more muscle, your body requires more energy to maintain it, even when you're not exercising. This increased metabolic rate can help you burn more calories throughout the day, making it easier to manage your weight and achieve your fitness goals (25).Other things you can do to burn caloriesMaintaining a balanced dietTo keep your energy levels up, it's important to make sure that the food you eat is balanced. This includes getting the appropriate amount of protein, carbohydrates, fat, and vitamins (4, 5, 6).While the best way to get nutrients, minerals, and vitamins is through a healthy diet, we sometimes need supplements to make up for the nutrients we aren't able to get through food. Here are some of the nutrients you need to help boost your energy, to make burning kilojoules more efficient:Nutrients, Vitamins, and MineralsIronIron supports energy production in the body (8) by playing a role in the synthesis of adenosine triphosphate (ATP), which is the energy used by cells. It also helps in transporting oxygen throughout your body through your bloodstream, as well as in producing myoglobin, the protein responsible for supplying and storing oxygen in your muscles (9, 12). Iron is found in lamb, fish, beef, pork and chicken. You can also get your iron from iron-fortified foods such as whole grains, and vegetables like broccoli, and beans (9, 10, 11).AshwagandhaAshwagandha is a herb native to India and Southeast Asia. It is used in traditional medicine for its rejuvenating qualities (13, 14, 15). Ashwagandha helps relieve stress and fatigue and promotes better sleep, making sure you have the energy you need for exercise.MagnesiumMagnesium is another nutrient that supports peak energy levels in the body. As an agent for producing ATP, magnesium is also used to produce energy within our bodies (16, 17). Magnesium can be found within high fibre foods like fruits, whole grains, almonds, and others (18). Acetyl L CarnitineThis amino acid is used to help produce energy for the body. It plays a role in putting together different fatty acid chains and transporting them into your mitochondria, the part of the cell that produces power. Taking this nutrient also helps support energy levels (19, 20). It can be found in poultry, milk, fish, and meat (20).B-ComplexThis includes the B group of vitamins. By themselves, B vitamins cannot produce energy, but the vitamins play a role in supporting the optimal production of energy for your body (21, 24). B-vitamins can be found in chicken, milk, and various other foods.Vitamin CVitamin C is a nutrient that aids the absorption of iron (20, 21). Vitamin C can be found in various fruits, especially citrus fruits.Vitamin B12This vitamin plays a role in fatty acid absorption for energy production (18, 19) You can get Vitamin B12 from cheese, milk, and meat.Coenzyme Q10CoQ10 plays a vital role in the mitochondria, the energy powerhouses of our cells. It helps in the electron transport chain, a series of chemical reactions that converts energy from food into a usable form called ATP. By efficiently participating in this process, CoQ10 enhances energy production within our cells, leading to increased energy levels and improved overall cellular function (27).Sign up for a vitamin subscription with Vitable. Vitable delivers vitamin packs specifically put together for your unique health needs. Make use of our vitamin delivery service to get your personalised vitamins anywhere in Australia.Find out more about areas that specific nutrients and supplements can help you:Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Better Health Channel, “Energy in food (kilojoules and calories) https://www.betterhealth.vic.gov.au/health/healthyliving/kilojoules-and-calories, January 19, 2022. Health Direct, “Kilojoules”, https://www.healthdirect.gov.au/kilojoules, January 19, 2022. eatforhealth.gov.au, “Frequently Asked Questions”. https://www.eatforhealth.gov.au/food-essentials/frequently-asked-questions#:~:text=If%20we%20consume%20more%20kilojoules,energy%20(or%20kilojoules)%20out. January 19, 2022. Better Health Channel “Balancing energy in and energy out”. https://www.betterhealth.vic.gov.au/health/healthyliving/energy-in-and-energy-out January 19, 2022. Health Direct, “Losing weight guide” https://www.healthdirect.gov.au/losing-weight-guide January 19, 2022. eatforhealth.gov.au, “The Five Food Groups”. https://www.eatforhealth.gov.au/food-essentials/five-food-groups January 19, 2022. Better Health Channel, “Weight loss - a healthy approach”. https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-a-healthy-approach, January 19, 2022. Vitable, “Iron”. https://research.get.vitable.com.au/iron, January 19, 2022. Better Health Channel, “Iron”. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron January 19, 2022. Health Direct, “Foods High In Iron”. https://www.healthdirect.gov.au/foods-high-in-iron, January 19, 2022. Nutrition Australia, “Iron”. https://nutritionaustralia.org/fact-sheets/iron/ January 19, 2022. M.T. Wilson, B.J. Reeder, “Myoglobin”. https://www.sciencedirect.com/topics/neuroscience/myoglobin, January 19, 2022. NCBI, “Ashwagandha”. https://www.ncbi.nlm.nih.gov/books/NBK548536/ January 19, 2022. Medline Plus, “Ashwagandha”. https://medlineplus.gov/druginfo/natural/953.html January 19, 2022. Vitable, “Ashwagandha”. https://research.get.vitable.com.au/ashwagandha-plus January 19, 2022. Vitable, “Magnesium”.https://research.get.vitable.com.au/magnesium January 19, 2022. Health Direct, “Magnesium and your health”. https://www.healthdirect.gov.au/magnesium#:~:text=Magnesium%20is%20a%20nutrient%20that,%2C%20stroke%2C%20diabetes%20or%20osteoporosis. January 19, 2022. Health Direct, “Foods high in magnesium”.https://www.healthdirect.gov.au/foods-high-in-magnesium January 19, 2022. Rxlist, Acetyl L Carnitine https://www.rxlist.com/acetyl-l-carnitine/supplements.htm. January 19, 2022. Carnitine, “National Institute of Health”. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/#:~:text=Animal%20products%20like%20meat%2C%20fish,1%2C3%2C5%5D. January 19, 2022. Better Health Channel, “Vitamin B”.https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b January 19, 2022. Better Health Channel, “Vitamin B”.https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#cyanocobalamin-b12 January 19, 2022. Health Direct, “Vitamin C”. https://www.healthdirect.gov.au/vitamin-c January 19, 2022. Better Health Channel, “Vitamins and minerals”.https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals January 19, 2022. Mayo Clinic, “Exercise for weight loss: Calories burned in 1 hour”. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999 January 25, 2022. Queensland Government. "How to burn kilojoules without really trying". https://www.healthier.qld.gov.au/guide/how-to-burn-kilojoules-without-really-trying/ January 25, 2022 27. Tsai, I-Chen et al. “Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Frontiers in pharmacology vol. 13 883251. 24 Aug. 2022, doi:10.3389/fphar.2022.883251
Learn more
The best exercises for heart health
The need for exercise often conjures up images of physically strong bodies; we think of muscular arms and shoulders, well-defined abs, and regularly conditioned legs. However, exercise does more than just bless us with desirable physiques. Our organs can benefit from physical activity too, especially our hearts. There's a reason why cardio, short for cardiovascular exercise otherwise known as aerobic exercise, is an integral part of a complete physical regimen. Vigorous exercise for heart health that gets our pulse up, serves several purposes aside from weight loss and flushing out toxins by getting a good sweat. Aside from keeping hearts healthy and happy, exercise for heart health has mental and emotional benefits, too; these kinds of workouts have the potential to boost mood, encourage mental clarity, serve as healthy stress busters, and improve concentration and attention (5). The importance of learning about the best exercise for heart health cannot be underestimated, and this article explains why this is so. Ultimately, it also discusses other healthy lifestyle choices one can make to complement exercise for heart health, such as taking the right supplements specifically formulated to support and maintain good cardiovascular function. The Human HeartThe human heart supplies nutrition to our cells, tissues and other organs by pumping oxygen-rich blood throughout our body (1).Oxygenated blood is blood that has been supplied with oxygen (1). After carrying nutrients all over the body, the deoxygenated blood is carried back to the lungs where the carbon dioxide in our blood is replaced with oxygen (3). This process is vital to your body, as it is responsible for making sure your body functions normally (2).The heart is composed of the following parts: Heart walls, which are layers of muscular tissues that protect the heart from damage, and walls that divide the heart into the left and right sides. These muscles contract and relax to send blood throughout the body (4). The heart's four chambers called the atria (found on the upper part of the heart) and the ventricles (found on the lower part of the heart) are responsible for the pumping of oxygenated and deoxygenated blood in and out of the heart (4). The heart valves are similar to doors that open and close to allow the blood in our heart to flow through (4). Blood vessels are a network of arteries, veins and capillaries that serve as the pathways of our blood all over our body (4). A healthy lifestyle is key to maintaining and supporting our body's cardiovascular health (5). However, as we continue to live packed and fast paced daily lives, the heart can be susceptible to a number of diseases if we are not careful. But managing your heart's health is not impossible. Read on to find out how.What Makes a Heart Healthy?Heart health needs a consistently healthy and balanced lifestyle. Here are some tips you can look into when it comes to supporting our cardiovascular system's health: Avoid or quit smoking to minimize damage as smoking damages the blood vessels close to your heart and brain (7). Get good quality sleep every night for at least seven hours each night to boost your heart's health (5). Keeping a healthy diet that is low in saturated and trans fats. Avoiding foods with high cholesterol and trans fats can help keep our hearts healthy (7). Keeping your body moving at least 30 to 60 minutes daily can significantly help lower the risk of heart disease (5). Exercise can help lower cholesterol and lessen the chances of developing conditions that can strain your heart such as high blood pressure and diabetes (5). Exercising is one of the most accessible ways to keep our heart healthy. A workout can be done at home or in designated workout places such as outdoor activity areas, without the need for fancy equipment. Read on to find out how staying active can keep your heart healthy.The best exercise for heart healthRegardless of age, level of physical fitness and whether one is addressing specific cardiovascular concerns or simply keeping healthy, making time to do exercise for heart health is important (8). There are three kinds of exercise for heart health that are easily incorporated in everyday fitness routines and are sustainable enough for consistency to be maintained: Aerobic exercises Aerobic exercise has long been considered the best exercise for heart health. Heart-pumping activities such as brisk walking, running, cycling, uphill hiking, kickboxing, swimming, using a jump rope, and doing most kinds of sports are all known to improve circulation and lower blood pressure—two benefits often associated with the basic standard of having good heart health (9). Thirty minutes of aerobic exercises at least thrice weekly is recommended for adults hoping to improve or maintain cardiovascular functioning (9).Resistance trainingWorking out with weights, weight machines and resistance bands are commonly employed forms of resistance training. Sometimes called strength training, this kind of physical activity is considered to be another exercise for heart health because it cultivates stamina; and, in order to improve stamina, the heart needs to get stronger, too. Though resistance training does not raise heart rate the same way that aerobic exercise does, it does require a person to pay attention to the pace of their breathing and to work through the muscle and joint discomfort that often comes with it. Both these things demand that the heart work harder as it works together with the lungs and different muscle groups. This is particularly in order to be able to complete repetitions of specific movements during resistance training, as well as to endure burning sensations characteristic of this kind of workout. Resistance training is often done to improve muscle definition and improve joint strength. This does have advantages for doing a host of good for the internal body such as raising good cholesterol and lowering bad cholesterol, both of which have repercussions on heart health (1), Stretching, flexibility and balance exercisesStretching and flexibility workouts as exercise for heart health are good partners to aerobic and resistance training. This is because a stable musculoskeletal foundation enables you to keep proper form throughout more demanding exercises, guarding you from injury and placing unnecessary stress on your cardiovascular system to keep you going strong (9). Accompaniments to the best exercise for heart health It's clear that different kinds of physical activities form an important part of a complete exercise for heart health regimen. However, exercise is not a one sided coin; a well-balanced and nutritious diet completes the picture (10). Wholesome foods A healthy diet to accompany exercise for heart health can help keep the heart and whole body strong. Diets consisting of wholesome foods give you the energy you need before and during a workout, and helps the body recover from the physical strain it endures afterwards (11).Healthy food is packed with nutrients such as vitamins and minerals that the body breaks down and turns into energy. Without these nutrients, it's easy to feel too tired to even begin a workout, or that you may not have the strength to see an exercise routine through to the end. And while it's ideal to always have access to healthy foods to eat during all your meals, the reality is that most individuals may only be able to eat well from time to time. Vitamin and mineral supplements With this health challenge being all too common among Australians, Vitable Australia steps in to fill in the gaps. The health brand provides high quality vitamin and mineral supplements that deliver the nutrients that we may fail to consume if our diets lack them. Though food remains to be the best source of nutrients necessary for us to make the most of beginning an exercise routine for heart health, supplements may be a good alternative for those who may find it difficult to eat healthily consistently. Recommended supplements to enhance exercise for heart health Different supplements aid our health in different ways. Vitable Australia offers several that are specifically formulated to help protect and strengthen cardiovascular health, potentially helping your body be capable of handling the best exercises for heart health. Below are Vitable Australia's supplements for heart health you might want to consider: AstaxanthinAstaxanthin is a naturally occurring red carotenoid that can be found in seafood such as salmon, trout and shrimp (12). Benefits of astaxanthin supplements include the maintenance and support of the body's performance and endurance through its antioxidant properties (13). These functions work together to improve cardiovascular health. MagnesiumThe mineral magnesium is found in many green leafy vegetables, legumes, nuts, and seeds (14). A diet boosted with magnesium supplements can provide benefits such as improvement in muscular functions when exercising (15) as well as in enhanced heart health. With muscles that can endure more strenuous activity experienced during exercise for heart health and a heart that's able to sustain them with enough oxygen and blood flow during exercise, your health will begin to show noticeable improvements. Acetyl-L-CarnitineAcetyl L-carnitine is naturally present in our body and plays an important role in the body's many metabolic functions such as energy production (16). The benefits of this supplement include maintaining healthy energy levels and boosting muscular efficiency by transporting the necessary fatty acids to the mitochondria, producing energy that is concentrated in tissues like skeletal and cardiac muscles, necessary for exercise (16). Taking this supplement can help support your body's metabolic rate and assist with post-exercise recovery.Fish oilFish oil is mainly derived from oily fish like salmon, mackerel, and trout as well as shellfish, nuts and seeds (17). Fish oil supplements, combined with regular exercise for heart health, are found to improve cardiovascular health (18).Vegan omegaVegan omega is a supplementary source of omega-3 fatty acids derived from plant-based sources such as algae, flaxseed, beans, chia seeds, walnuts, and edamame (19). Veg Omega supplements are a vegan alternative that can help maintain cardiovascular health (18).If you are looking to complete your new routine of exercise for heart health with vitamins and minerals curated for your daily needs, Vitable Australia may just be what you're looking for. Vitable Australia offers a personalised vitamin subscription where you have the freedom to choose which daily vitamin packs to complement your lifestyle. VItable Australia offers vitamin delivery services, making prioritizing your health the most convenient it's ever been.*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. “Heart”. Health Direct: Healthdirect.Gov.Au. Published March 3, 2019 on https://www.healthdirect.gov.au/heart. Accessed December 17, 2021. Government of Western Australia Department of Health Content Team. “How Your Heart Works”. Government of Western Australia Department of Health: Healthywa.Wa.Gov.Au. Published April 18, 2018 on https://www.healthywa.wa.gov.au/Articles/F_I/How-your-heart-works. Accessed December 17, 2021. Better Health Channel Content Team. “Circulatory system explained”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/circulatory-system#the-heart. Accessed December 17, 2021. Cleveland Clinic Content Team. “Heart”. Cleveland Clinic: My.Clevelandclinic.Org. Published August 26, 2021 on https://my.clevelandclinic.org/health/body/21704-heart. Accessed December 17, 2021. Better Health Channel Content Team. “Heart explained”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published August 24, 2020 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart. Accessed December 17, 2021. Mayo Clinic Content Team. “Strategies to prevent heart disease”. Mayo Clinic: Mayoclinic.Org. Published October 26, 2019 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237. Accessed December 17, 2021. Lu, Z., Jiang, H. “Healthy heart, happy life”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published September 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4248376/. Accessed December 17, 2021. The Heart Foundation Content Team. “Keeping your heart healthy”. The Heart Foundation: Heartfoundation.Org.Au. Published May 4, 2020 on https://www.heartfoundation.org.au/heart-health-education/keeping-your-heart-healthy. Accessed December 17, 2021. Australian Government Department of Health Content Team. “About physical activity and exercise”. Australian Government Department of Health: Health.Gov.Au. Published May 6, 2021 on https://www.health.gov.au/health-topics/physical-activity-and-exercise/about-physical-activity-and-exercise. Accessed December 18, 2021. John Hopkins Medicine Content Team. “3 Kinds of Exercise that Boost Heart Health”. John Hopkins Medicine: Hopkinsmedicine.Org. Published April 3, 2015 on https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health. Accessed December 18, 2021. Mayo Health Clinic Content Team. “Eating and exercise: 5 tips to maximize your workouts”. Mayo Health Clinic: MayoClinic.Org. Published October 17, 2019 on https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506. Accessed December 18, 2021. Cleveland Clinic Content Team. “Should You Eat Before or After a Workout?” Cleveland Clinic: Health.CleavelandClinic.Org. Published September 30, 2021 on https://health.clevelandclinic.org/what-to-eat-before-and-after-a-workout/. Accessed December 18, 2021. Choi, H. D., Youn, Y. K., & Shin, W. G. “Positive Effects of Astaxanthin on Lipid Profiles and Oxidative Stress in Overweight Subjects”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published October 1, 2011 on https://pubmed.ncbi.nlm.nih.gov/21964877/. Accessed December 18, 2021. Brown, D. R., Gough, L. A., Deb, S. K., Sparks, S. A., & McNaughton, L. R. “Astaxanthin in Exercise Metabolism, Performance and Recovery: A Review”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published January 18, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5778137/. Accessed December 18, 2021. Health Direct Content Team. “Magnesium and your health”. Health Direct: Healthdirect.Gov.Au. Published April 15, 2020 on https://www.healthdirect.gov.au/what-is-cholesterol. Accessed December 18, 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 December 18, 2021. National Institutes of Health: Office of Dietary Supplements Content Team. “Carnitine”. National Institutes of Health Office of Dietary Supplements: Ods.Od.Nih.Gov. Published March 29 2021 on https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/. Accessed December 18, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Clinic: Mayoclinic.Org. Published December 8, 2020 on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed December 18, 2021 Hill, A. M., Buckley, J. D., Murphy, K. J., & Howe, P. R. “Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published May 2007 on https://pubmed.ncbi.nlm.nih.gov/17490962/. Accessed December 18, 2021. Rogerson, D. “Vegan diets: practical advice for athletes and exercisers”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published September 13, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598028/. Accessed December 18, 2021.
Learn more
Vitamins and minerals for lower cholesterol
Food is one of life's greatest joys. However, living in the modern world has significantly changed the role of food in our lives; rather than being a simple source of nutrition and sustenance, food can now also be consumed for pleasure and enjoyment. Having an abundance and variety of foods available to Australians these days has come with many benefits, however, this convenience comes with its downsides, too. Specifically, it has been found that Australians have become more and more concerned about managing cholesterol because of the detrimental effects on heart health caused by too much cholesterol (1). Although the body naturally produces cholesterol via lipoproteins made by the liver, cholesterol is a necessary substance for bodily functions. We may disrupt this balance when we over-consume cholesterol-rich foods allowing for the deposit of too much cholesterol in our blood stream that our body has no use for (1).Heart health hazards are a major concern for many Australians (2). If one discovers that their cholesterol levels need to be better managed, it's imperative that they adjust their lifestyles immediately to address this problem and avoid cardiovascular complications. When it comes to cholesterol-related health issues, doctors and medical researchers are in agreement about what people should do about them. For starters, they would be able to inform them about how to incorporate a low cholesterol diet in their daily health regimen, as well as what kind of exercise is required to reduce cholesterol, that can be initiated and sustainably practiced (2). This article does a deep dive on the importance of cardiovascular health and its relationship with cholesterol, as well as several factors that influence cardiovascular health, eating healthy, exercising regularly, as well as sharing tips to lower cholesterol that Australians can benefit from, starting today. All about heart healthThe human heart is an organ that pumps blood to other organs and systems in our body, supplying cells and tissues with oxygen and nutrition (1). For a relatively small organ that measures the same size as a clenched adult fist, it plays a vital role in our survival and well-being (2, 3). If our heart is healthy and functioning the way it should, the rest of our body follows suit; in contrast, a heart that's performing inefficiently or is ridden with several issues can cause a host of negative effects that we would suffer from (2, 3). Living a healthy lifestyle is the best thing you can do to keep your heart in good shape (4). The heart, as strong as it is, is susceptible to a number of diseases if we do not give it the proper care it deserves. When heart health is neglected, you may experience symptoms such as chest pain or tightness, irregular heartbeat, lightheadedness, difficulty breathing, palpitations, fatigue or prolonged periods of tiredness (4). These signs can indicate more serious cardiovascular problems that may require a checkup by your cardiologist. There is a range of factors that contribute to heart health, many of which are under our control. One of the things we can do to keep our hearts well-cared for is to pay attention to what we eat. As so much of the food we eat on a daily basis is pumped with cholesterol, we fail to realize that our food does our body more harm than good (8). Having high cholesterol levels is one of the biggest hazards to heart and overall health, but fortunately, there are things we can do to lower cholesterol and keep it at healthy levels. To better appreciate the role of cholesterol in heart health and the tips to lower cholesterol, this article will briefly discuss what cholesterol is, where we get it from, and the role it plays in our bodies. Understanding cholesterol You may only know cholesterol as one of the bodily substances measured by a thorough blood test. General understanding of cholesterol is usually limited to the scale of low, normal or high. However, there is a lot more to this bodily substance. Cholesterol is a waxy substance produced by the liver. And because it naturally occurs in the body, it is not inherently bad. It is a misconception that tips to lower cholesterol exist in order to help us flush out all traces of cholesterol from our bloodstream. In reality, cholesterol, when kept at healthy levels, contributes to processes carried out by the digestive system, keeps cells healthy and strong, plays a role in hormone production and maintenance, and ultimately, helps the heart efficiently transport oxygen-rich blood to the rest of the body. Since the body produces cholesterol on its own, there is actually little need to consume even more cholesterol in our diet (9). However, consuming cholesterol via common foods we eat on a daily basis is unavoidable. If food options like processed meat, saturated fats, vegetable oils, trans fats, among others are often incorporated in your meals, you may be susceptible to or already have cholesterol levels that are high (9). Foods high in saturated fat also contribute to our cholesterol levels, such as cakes, breads and other sweets, as well as processed foods containing coconut or palm oil like commercial crisps and spreads (10). This brief highlights the need to explore a low cholesterol diet as well as takes us through some important tips to lower cholesterol. Good vs. bad cholesterolAs a final note on understanding cholesterol and tips to lower cholesterol, it's important to point out that there is good cholesterol as well as bad cholesterol. In the most basic sense, high-density lipoprotein (HDL) cholesterol is “good” cholesterol because it is deposited in the liver. The liver can effectively make use of this kind of cholesterol to help the body perform several functions as described above, or, flush it out from the body if there is too much of it (8).. On the other hand, Low-density lipoprotein (LDL) cholesterol is “bad” cholesterol because it is directly delivered to the heart. The heart cannot metabolize cholesterol, hence, too much cholesterol in our bloodstream can lead to the blockage of arteries, raising the risk of potentially life-threatening cardiovascular complications (8). In the end, a low cholesterol diet or low cholesterol recipes should not only decrease LDL cholesterol but also increase HDL cholesterol for your heart to reap the most benefits from improved eating habits. Exercise and cholesterol Switching to a low cholesterol diet or cooking low cholesterol recipes are not the only things you can do to manage cholesterol. Exercise to reduce cholesterol is a must to affect lifestyle changes. Regular exercise, specifically a consistent regimen that consists of 30-minute sessions of moderate exercises five times weekly, or vigorous 20-minute aerobic workouts done thrice weekly, are also ranked highly amongst the tips to lower cholesterol (5).Additional pointers for managing cholesterol Advantages reaped from a low cholesterol diet or intake of low cholesterol foods, in addition to regular exercise to reduce cholesterol, are enhanced when secondary lifestyle changes are made. Some of these changes include: Seeing your cardiologist regularlySetting regular doctor's appointments can help you monitor your cholesterol levels. Doing a lipid profile blood test measures the cholesterol and fat levels in your body and keeps your heart healthy (10). Avoiding or quitting smoking (5). The risk of cardiovascular diseases in smokers increases 1.6 times as compared to non-smokers (6). Smoking damages the blood vessels in your heart7, making them less efficient in ridding unwanted cholesterol from the bloodstream. Getting good quality sleep Sleeping well for at least seven hours each night boosts heart's health (5). Sleep deprivation can lead to higher risk of high blood pressure, cardiovascular complications and diabetes (5).The most powerful takeaway from this article is that tips to lower cholesterol include the duo of a low cholesterol diet or recipes and exercise to reduce cholesterol.If you are looking to complement your healthy lifestyle with a monthly vitamin subscription, Vitable Australia may just be the right thing for you. Now you can have your very own personalised daily vitamin packs delivered straight to your doorstep. These multivitamin packs can provide the right boost you need to make the most out of your everyday life.*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. “Heart”. Health Direct: Healthdirect.Gov.Au. Published March 3, 2019 on https://www.healthdirect.gov.au/heart. Accessed December 17, 2021. Government of Western Australia Department of Health Content Team. “How Your Heart Works”. Government of Western Australia Department of Health: Healthywa.Wa.Gov.Au. Published April 18, 2018 on https://www.healthywa.wa.gov.au/Articles/F_I/How-your-heart-works. Accessed December 17, 2021. Better Health Channel Content Team. “Circulatory system explained”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/circulatory-system#the-heart. Accessed December 17, 2021. Better Health Channel Content Team. “Heart explained”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published August 24, 2020 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart. Accessed December 17, 2021. Mayo Clinic Content Team. “Strategies to prevent heart disease”. Mayo Clinic: Mayoclinic.Org. Published October 26, 2019 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237. Accessed December 17, 2021. Lu, Z., Jiang, H. “Healthy heart, happy life”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published September 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4248376/. Accessed December 17, 2021. The Heart Foundation Content Team. “Keeping your heart healthy”. The Heart Foundation: Heartfoundation.Org.Au. Published May 4, 2020 on https://www.heartfoundation.org.au/heart-health-education/keeping-your-heart-healthy. Accessed December 17, 2021. Better Health Channel Content Team. “Cholesterol”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cholesterol. Accessed December 17, 2021. Health Direct Content Team. “How to lower your cholesterol”. Health Direct: Healthdirect.Gov.Au. Published on https://www.healthdirect.gov.au/how-to-lower-cholesterol. Accessed December 17, 2021. Health Direct Content Team. “Cholesterol”. Health Direct: Healthdirect.Gov.Au. Published April 15, 2020 on https://www.healthdirect.gov.au/what-is-cholesterol. Accessed December 17, 2021. Choi, H. D., Youn, Y. K., & Shin, W. G. “Positive Effects of Astaxanthin on Lipid Profiles and Oxidative Stress in Overweight Subjects”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published October 1, 2011 on https://pubmed.ncbi.nlm.nih.gov/21964877/. Accessed December 17, 2021. Health Direct Content Team. “Magnesium and your health”. Health Direct: Healthdirect.Gov.Au. Published April 15, 2020 on https://www.healthdirect.gov.au/what-is-cholesterol. Accessed December 17, 2021. Olatunji, L.A., Soladoye, A.O. “Effect of increased magnesium intake on plasma cholesterol, triglyceride and oxidative stress in alloxan-diabetic rats”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published June 2007 on https://pubmed.ncbi.nlm.nih.gov/19205579/. Accessed December 17, 2021. National Institutes of Health: Office of Dietary Supplements Content Team. “Carnitine”. National Institutes of Health Office of Dietary Supplements: Ods.Od.Nih.Gov. Published March 29 2021 on https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/. Accessed December 17, 2021. Malaguarnera, M., Vacante, M., Avitabile, T., Malaguarnera, M., Cammalleri, L., & Motta, M. “l-Carnitine supplementation reduces oxidized LDL cholesterol in patients with diabetes”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published December 3, 2008 on https://academic.oup.com/ajcn/article/89/1/71/4598288. Accessed December 17, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Clinic: Mayoclinic.Org. Published December 8, 2020 on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed December 17, 2021. Shen, T., Xing, G., Zhu, J., Zhang, S., Cai, Y., Li, D., Xu, G., Xing, E., Rao, J., & Shi, R. (2017). “Effects of 12-week supplementation of marine Omega-3 PUFA-based formulation Omega3Q10 in older adults with prehypertension and/or elevated blood cholesterol”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published December 27, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745982/. Accessed December 17, 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 December 17, 2021
Learn more
