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.
What is dandruff and what to do
A dry and flaky scalp can be uncomfortable and sometimes cause insecurity but there may be a deeper reason for why you're experiencing it.The occurrence of dandruff specifically can indicate if we have hormonal imbalance, low nutrient intake, too much stress or even poor hygiene practices.You may have researched how to get rid of dandruff and dandruff causes. This scalp condition can manifest in several ways, all of which can cause embarrassment and distress among those unable to successfully treat it.Despite the desire for affected individuals to get rid of dandruff, doing so can be incredibly challenging. The beauty and personal care market is saturated with products and services supposedly effective in targeting this concern, but what people may not realize is that the best way to get rid of dandruff is through improving health from within. Aside from topical solutions, there are vitamin and mineral supplements worth exploring that are specially formulated to combat dandruff causes. Given the distress dandruff can cause for many individuals, let's explore this health issue, the possible causes and how to get rid of dandruff through healthy, sustainable and achievable means. What is dandruff?You might have mistaken dandruff as the flakes of dry skin that unflatteringly stick to clothes or make it to the surface of your hair. More accurately, dandruff is the term given to the scalp condition that causes this kind of skin flaking as well as other related skin symptoms.When thinking of how to get rid of dandruff, most people will want to address things like skin flaking, greasy hairline, limp hair, scalp itchiness or redness, or even a burning sensation that accompanies all of these things. In more severe cases, dandruff may also cause the skin behind the ears and the nape to exhibit these symptoms. Whether experienced singly or collectively, these symptoms of dandruff often encourage scratching or rubbing, leading to secondary issues like wounds, sores, or scabs on affected areas of the scalp.Australians wanting to learn more about the causes of dandruff and how to treat it may be surprised to learn that it is, in fact, a common skin condition that affects 50 percent of the Australian population (1). People of all ages can experience dandruff-related issues and while dandruff is inconvenient and uncomfortable, it is not life-threatening nor contagious. Dandruff can however be a long-term health concern or a one-time occurrence.It is also important to note the difference between dandruff and the skin's normal shedding of its outermost layers from time to time. For instance, skin-flaking is not automatically indicative of dandruff; it can happen as a reaction to beauty products such as shampoos or hair dyes, or even when skin becomes excessively dry or irritated from sunburn or extreme changes in the environmental such as humid weather conditions, the heat and winters (1). The best way to know whether one needs to learn how to get rid of dandruff or is simply dealing with a passing scalp irritation is to see a dermatologist.Common causes of dandruffBefore diving into how to get rid of dandruff, it's best to know what causes the common scalp condition. Different causes require different courses of treatment, so it's crucial that those with this health concern receive an accurate diagnosis.Most often, skin conditions such as seborrheic dermatitis, contact dermatitis, and cradle cap are the causes of dandruff (2). Hence, how to get rid of dandruff actually requires one to deal with these underlying skin conditions first.Seborrheic dermatitisDandruff is a mild form of seborrheic dermatitis which occurs with the overgrowth of malassezia, a yeast naturally found on the skin's surface. Too much of this yeast triggers the body's immune response as the body can mistake the overgrowth as the presence of bacteria. Therefore, the body reacts by shedding layers of skin, the process of which makes the scalp itchy and the skin on the head and sometimes the face, flake and fall (2). Seborrheic dermatitis appears on the head most frequently, but can also affect the eyebrows, ears, and chest area (1).The causes of seborrheic dermatitis are not completely known, but enough research has shown that it can be triggered by stress or fatigue and is more commonplace in cold weather (1). It is not linked to other illnesses but it may become more difficult to treat because of the presence of other health issues (1). Additionally, seborrheic dermatitis has not been found to be caused by poor hygiene or diet, nor is it hereditary (3).Contact dermatitisContact dermatitis may also be a potential culprit behind dandruff. This a condition that causes the skin to become excessively dry, making it prone to other complications (4). Causes of dandruff related to contact dermatitis are accompanied by skin appearing red, itchy, and blistered, and these symptoms can last for just minutes or days. Often, contact dermatitis is a result of exposure to irritants that damage the top layer of the skin, or to allergens that awaken the immune response of the body (4).Cradle capCradle cap is a skin condition that occurs in newborns and is a form of seborrheic dermatitis. Telltale signs include the crusting of skin on a baby's scalp, eyebrows, and nappy area. It's not harmful to the baby and is not contagious despite appearing painful (5), and can sometimes clear up on its own. The yeast malassezia may also cause cradle cap in babies, but its exact causes are more varied than that.Understanding these potential causes are essential in the search for how to get rid of dandruff. Though this article does not provide an extensive discussion on these skin conditions, the goal is to equip concerned individuals with what they should understand about dandruff, first and foremost. It can be frustrating to find a good starting point for dandruff treatment, so learning about their causes marks a good springboard.The following sections of this article focus on how to get rid of dandruff as well as manageable steps that can be taken in order to prevent a recurrence of the condition after successful treatment.Topical dandruff treatment Once you've learned about the causes of dandruff, the next step is to of course figure out how to get rid of dandruff. The best way to do so is to use products that have specific ingredients to improve the scalp's condition. These products come in specially formulated shampoos, oils, or balms and often come with a label indicating that they are medicated hair or scalp products (6). Medicated products are prescribed by dermatologists and instructions for use are indicated by the product label or in your prescription. Remember never to self-medicate. When specifically looking for anti-dandruff products, the most common form of which is shampoo, these are some of the ingredients that you need to look out for, however it's important to be mindful that they are chemical based (6): Fluocinolone: A corticosteroid that lessens itching, flaking, and irritation. Zinc pyrithione: An anti-bacterial and anti-fungal ingredient Salicylic acid: A substance that minimizes scaling Selenium sulfide and ketoconazole: Anti-fungal ingredients Coal tar: An ingredient that slows down the scalp's shedding of skin Aside from using the right product to get rid of dandruff, there are several more tips you can follow, as suggested by the American Academy of Dermatology Association (7).For instance, they recommend different ways of using shampoos depending on hair type. For Caucasian and Asian hair types, it's best to use dandruff shampoo twice a week and a normal shampoo daily (7). Switching dandruff shampoo with different ingredients also helps if one product is not working as it should (7). African-American hair types may benefit from a milder formula, as their hair may be more sensitive to regular washing and medicated shampoos (7). Consult dermatologists during your next visit to raise these concerns. Avoiding a dandruff recurrence An equally important part of dandruff treatment is learning how to avoid a recurrence after one has successfully treated the tricky condition.One thing to do is to always have an arsenal of anti-dandruff products. Always having a stock of shampoos and similar products you were prescribed, can help as addressing any new flare-ups can be attended to immediately before they worsen.Secondly, recall the link between the common causes of dandruff and stress. It can be said that combatting stress is an indirect yet effective path to managing dandruff. Therefore, having regular stress-busting practices in your life can have unexpected yet useful benefits in one's mission of how to get rid of dandruff. Simple things such as getting into the habit of exercise, decompressing your mind via activities like meditation and finding a hobby, sleeping properly, balancing work and play might be the solutions to dealing with dandruff that many people realize they should have considered. In addition to setting appointments with dermatologists, using the right products, and keeping stress at bay, there is another alternative for how to get rid of dandruff effectively. Dandruff, as discussed above, can be an offshoot of skin issues, therefore, treating the skin to minerals and vitamins it needs to function more healthily can be yet another pathway to dealing with dandruff.Skin can get the vitamins and minerals it needs when individuals employ a well-balanced diet that includes a variety of wholesome foods. However, the reality is that well-rounded diets can be challenging to maintain, so most people turn to supplements to fill in the gaps. Mineral and vitamin supplements for skin are available to all Australians, especially those provided by Vitable Australia. The brand boasts of three supplements that are especially made to strengthen hair and skin from within, becoming an effective way for how to treat dandruff once and for all.This article takes a closer look at the roles of Biotin, Collagen, and cranberry supplements in the process of how to get rid of dandruff (6).Supplements to take as part of dandruff treatment The following nutrients support and maintain skin and hair health which is crucial in holistic dandruff treatment. These nutrients can be sourced from foods that we eat or through supplements.BiotinWhen it comes to hair health, biotin is one of the nutrients frequently mentioned. Also known as vitamin B7, it's used in breaking down amino acids, fat, and protein (8), all of which maintain hair health evidenced by healthier growth, strength, and thickness in addition to promoting overall skin health (8). There are several studies that show how biotin helps in hair health. Patients who experience thinning hair have seen improvements after taking supplements with biotin (9). In a different study, patients with poor hair growth have seen better hair health after taking biotin supplements (10). In terms of how to get rid of dandruff, a study has shown that improving the synthesis of biotin and other vitamins is linked to the lessening of fungus-caused dandruff flare-ups (11).For you to consume more Biotin in food, eat more meats like beef and pork, some organ meat like liver, fish, eggs, and milk. Fruits and veggies such spinach, avocado, broccoli, seeds, and nuts also have traces of Biotin. It's recommended to have at least 25 micrograms of Biotin per day in order to reap its benefits.CranberryCranberry is not a nutrient in itself, but this super fruit is known to contain a hefty dose of vitamin C which essentially helps in maintaining and supporting hair health and growth. Additionally, vitamin C also supports the production of collagen, a protein that naturally occurs in the body and is responsible for keeping skin supple and resistant to stress and illnesses.Here, it's noted that Vitamin C supports the body in fighting free radicals which may cause premature hair loss (12) while also minimizing iron deficiency-related hair loss (13), both of which potentially exacerbate dandruff-related concerns.The recommended daily intake for vitamin C is at least 45 mg per day (14). Whether you get your daily dose from fresh or processed cranberries, or from supplements, those looking for how to get rid of dandruff would do well by having any of these forms of cranberries at home. CollagenAnother nutrient known to be critical in maintaining skin and hair health is collagen. It's the body's most abundant protein for a good reason; it gives structure to hair and skin (15) and for women especially, it plays a role in skin integrity, elasticity, and hydration. Skin that has enough collagen is less likely to feel taut, flake, or get itchy as what commonly happens when one has dandruff (16).Normally, the body can produce its own collagen when it has the nutrients needed for collagen production. When looking for foods rich in collagen, know that it is found in most meats, fish, chicken, and eggs, as well as all forms of broth where bones and cartilage or tendon are the main ingredients. There are other foods that have smaller traces of collagen like nuts, seeds, and several varieties of beans. If dietary restrictions or lifestyle choices prevent you from consuming these foods, collagen supplements are available. The recommended daily intake for collagen is at least 37 grams per day (17).There are other nutrients and other activities which can help improve hair health but the easiest step is to work on having these nutrients included in your diet. Vitable Australia can give you the health boost you need through daily vitamin packs, may support skin and hair health, but also suggests the best ways on how to get rid of dandruff, as well as other health concerns.Learning ways to get rid of dandruff can start by improving your hair health. Rid yourself of the skin condition for good by nurturing a healthy scalp and stronger hair through biotin, cranberry, and collagen supplements. Discover the supplements that help you achieve that through Vitable vitamins. They offer subscription vitamins that take care of your body's needs.Choose from a variety of supplements to create your own daily vitamin pack. Whether you need to have more sleep, get more energy, or improve your overall wellness, they can find you the right supplements for your needs. Pay only for the ones you've selected and save money and effort.Vitable offers a vitamin delivery service to ship your purchase directly to your home. Experience convenience and premium quality to help you start your healthy habit with 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: “Dandruff and itching scalp”. Better Health Channel. Published Jan 6, 2020 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/dandruff-and-itching-scalp. Accessed on Dec. 19, 2021 “Dandruff”. National Health Service. Published Oct. 2, 2019 on https://www.nhs.uk/conditions/dandruff/. Accessed on Dec. 19, 2021 “Seborrhoeic Dermatitis”. British Association of Dermatologists. Published Apr. 2018 on https://www.bad.org.uk/for-the-public/patient-information-leaflets/seborrhoeic-dermatitis. Accessed on Dec. 19, 2021 “Contact Dermatitis”. National Health Service. Published Nov. 12, 2019 on https://www.nhs.uk/conditions/contact-dermatitis/. Accessed on Dec. 19, 2021 “Cradle Cap”. National Health Service. Published Jan. 24, 2019 on https://www.nhs.uk/conditions/cradle-cap/. Accessed on Dec. 19, 2021 “Dandruff”. Mayo Clinic. Published Sep. 21, 2021 on https://www.mayoclinic.org/diseases-conditions/dandruff/diagnosis-treatment/drc-20353854. Accessed on Dec. 19, 2021 “How to treat dandruff”. American Academy of Dermatology Association. Published on https://www.aad.org/public/everyday-care/hair-scalp-care/scalp/treat-dandruff. Accessed on Dec. 19, 2021 “Biotin”, Ministry of Health: National Health and Medical Research Council. Published on https://www.nrv.gov.au/nutrients/biotin. Accessed on Dec. 19, 2021 Glynis A., “A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair”. The Journal of Clinical and Aesthetic Dermatology. Published Nov. 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/. Accessed on Dec. 19, 2021 Patel, D., Swink, S, and Castelo-Soccio, L., “A Review of the Use of Biotin for Hair Loss”. Skin Appendage Disorders. Published Apr. 27, 2017 on https://doi.org/10.1159/000462981. Accessed on Dec. 19, 2021 Saxena, R., Mittal, P., Clavaud, C., Dhakan, D., et al. "Comparison of Healthy and Dandruff Scalp Microbiome Reveals the Role of Commensals in Scalp Health". Frontiers in cellular and infection microbiology. Published Oct. 4, 2018 on https://doi.org/10.3389/fcimb.2018.00346. Accessed on Dec. 19, 2021 Trüeb R., “Oxidative stress in ageing of hair”. International Journal of Trichology, Published Jan. 2009 on https://doi.org/10.4103/0974-7753.51923. Accessed on Dec. 19, 2021 “Vitamin C”, National Institute of Health: Office of Dietary Supplements. Published on https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Accessed on Dec. 19, 2021 “Vitamin C”, Ministry of Health: National Health and Medical Research Council. Published on https://www.nrv.gov.au/nutrients/vitamin-c. Accessed on Dec. 19, 2021 “The beauty of collagen”. Green Dispensary. Published on https://greendispensary.com.au/the-beauty-of-collagen/. Accessed on Dec. 19, 2021 Kim, B., and Kim, H. “Successful hair regrowth in a Korean patient with alopecia universalis following tofacitinib treatment”. Singapore Medical Journal. Published May 2017 on https://doi.org/10.11622/smedj.2017039. Accessed on Dec. 19, 2021 “Protein”, Ministry of Health: National Health and Medical Research Council. Published on https://www.nrv.gov.au/nutrients/protein. Accessed on Dec. 19, 2021
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Strengthening immunity: how to prevent cold and flu in winter
Winter is coming, and so do the chills and flu.Winter may be quite challenging for people who are more susceptible to colds and flu. While the two respiratory conditions share symptoms, like fever, cough, chills, sore throat, sneezing, stuffy nose, and tiredness (1), the flu is deemed more serious than the common cold. The influenza virus, which causes the flu, tends to spread during the cold season, in April to October (5). It typically peaks in August. While most cases tend to resolve within a few days, it's wise to take preventive actions. If you want to answer the question, “how to prevent cold and flu in winter?”, consider the following tips:Practice good personal hygieneThe influenza virus tends to travel through the air in droplets. When an infected person coughs, sneezes or talks, you can inhale the droplets or pick up the germs from an object contaminated by droplets.One answer to the question, how to prevent cold and flu in winter, is to practice good personal hygiene (3). Wash your hands frequently and refrain from touching your eyes, nose, and mouth. Washing your hands routine must be thorough. Follow this quick 4 step process to ensure you've cleaned up well. Wet your hands, use soap and rub the soap all over your hands. This exercise should include scrubbing the top of your hands, between your fingers and definitely, under the nails. Don't forget to completely rinse your hands with water, and dry them afterwards on a clean towel. This entire process takes twenty to thirty seconds (6) and is not to be missed.Avoid transmitting the virus to othersBecause the flu spreads easily through droplets containing the virus, it is also important to safeguard those around us (5). If you have the flu, avoid sharing cutlery, plates, towels, and other personal belongings. It also helps to regularly clean surfaces that other people may come in contact with, such as keyboards, phones, and door knobs.Part of avoiding transmission is covering your mouth and nose with a tissue whenever you cough or sneeze. On the other hand, avoid close contact with people with visible flu symptoms.Keep healthyIt also helps to practice good health habits, like eating a balanced diet, drinking enough fluids, getting adequate sleep, and staying active. These actions help build a healthier immune system.Consider supplementsIn addition to practising positive health habits, you might also want to consider supplements to strengthen your all-round health and well-being during the winter season. If you're wondering how to prevent cold and flu in winter, here are some supplements to consider: ZincZinc is an essential trace mineral that supports the immune system and helps defend against invading bacteria and viruses (4). Studies show that zinc intake is linked to a significant reduction of common cold symptoms (7).IronWhile it is commonly associated with red blood cell production, iron also supports cells in the immune system. Studies suggest a link between iron deficiency and impaired T-lymphocytes, a type of white blood cell that plays an important role in proper immune system function (8). *Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin is a naturally-occurring carotenoid eaten by marine organisms. It is a powerful antioxidant and anti-inflammatory substance that supports overall immune system function (12).AshwagandhaAshwagandha is a medicinal herb in traditional Indian medicine known for its rejuvenation properties. Since prolonged stress can impair the immune system, the herb increases a person's resistance to fatigue and supports healthy sleep, helping the body and mind recover more quickly from stressful situations, such as winter flu symptoms (13). Probiotics SBStudies suggest that some probiotic strains are capable of supporting the immune system and exerting certain properties that contribute to a healthy immune response (14). Vitable's Probiotic SB combines three strains of gut-friendly bacteria to restore good bacteria and ease digestive symptoms.B complexLike ashwagandha, vitamin B supplements play an important role in stress management. Vitamin B5 works with other B vitamins to enhance the body's stress response and restores depleted nutrient levels (15). Vitamin CVitamin C or ascorbic acid is one of the most popular vitamins to boost your immune system. It stimulates the production of white blood cells and supports the cellular function of the innate and adaptive immune systems (16). Vitamin DVitamin D is a fat-soluble vitamin that supports the immune system's response against bacterial and viral agents. Studies suggest that a vitamin D deficiency can compromise the integrity of the immune system and possibly cause unwanted immune responses (9). Daily probioticsVitable's Daily Probiotics contains Bifidobacterium lactis, Lactobacillus acidophilus, and Lactobacillus rhamnosus. All of these support the healthy functioning of the digestive system. Vitamin B12Also known as cobalamin, vitamin B12 is a water-soluble vitamin that plays an important role in energy production. At Vitable, our single-dose vitamin B12 supports energy production, nervous system health, and brain function.Fish oilFish oil contains omega-3, a powerful polyunsaturated fat, that can decrease the risk of cardiovascular disease and stroke. It lowers triglycerides, increases good cholesterol, and improves blood pressure (10). BiotinBiotin is a water-soluble vitamin known for metabolism of fatty acids but can also support the immune system. Studies show that biotin deficiency may be linked to lower functions of certain immune cells and an enhanced inflammatory response (11).If you're looking into vitamin and mineral supplements to boost your resilience against flu and cold this winter, consider Vitable Australia. We offer a monthly vitamin subscription where you can create custom vitamins for your health needs and goals. We even have vitamin delivery services covered, so you can receive your vitamin packs in Australia conveniently!*Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Mayo Clinic. Influenza (flu). https://www.mayoclinic.org/diseases-conditions/flu/symptoms-causes/syc-20351719 National Institute of Aging. Flu and Older Adults. https://www.nia.nih.gov/health/flu-and-older-adults Centers for Disease Control and Prevention. Healthy Habits to Help Prevent Flu. https://www.cdc.gov/flu/prevent/actions-prevent-flu.htm National Institutes of Health - Office of Dietary Supplements. Zinc. https://ods.od.nih.gov/factsheets/Zinc-Consumer/ HealthDirect. Flu Trends in Austrlia. https://www.healthdirect.gov.au/flu-trends-in-australia ACT Government. Winter wellbeing and flu. https://www.health.act.gov.au/about-our-health-system/population-health/winter-wellbeing-and-flu Vitable. Zinc. https://research.get.vitable.com.au/zinc Vitable. Iron. https://research.get.vitable.com.au/iron Vitable. Vitamin D. https://research.get.vitable.com.au/vitamin-d Vitable. Fish Oil. https://www.get.vitable.com.au/blog/important-benefits-of-omega-3-fish-oil-supplements Biotin. https://research.get.vitable.com.au/biotin Astaxanthin: The key to a new you. https://www.clinicaleducation.org/resources/reviews/astaxanthin-the-key-to-a-new-you/ What is Ashwagandha. Cleveland Clinic. https://health.clevelandclinic.org/what-is-ashwagandha/ Probiotics. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/14598-probiotics Vitamin B-complex. PeaceHealth. https://www.peacehealth.org/medical-topics/id/hn-2922005 Vitamin C. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
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Enhance your memory: Boosting mental recall
Memory is an important tool for humans to emotionally and physically function; we use it every day as a faculty of the brain that helps information to be stored and retrieved at will. Memory is subdivided into short-term and long-term (1). Memory is necessary to perform an action and function properly in the world. Therefore, exercising how to boost memory recall is of utmost importance.Ways to improve memoryAlthough it's perfectly normal to forget things once in a while, to ensure our recall and memory function doesn't deteriorate later in life, there are certain things we can do each day (2). Fortunately there are certain ways to sharpen memory.Incorporating physical activity into your day allows increased blood flow throughout the body as well as the brain. Exercise should be done for a minimum of 150 minutes per week. Staying mentally active through stimulating activities (e.g., solving puzzles, learning a new instrument or language) is also another way to boost memory recall (2).Restful and adequate sleep stabilizes memories, while a healthy diet benefits overall health, which includes the brain (2).Socialising with others prevents depression and stress, which both contribute to memory loss (18). Practice organisation both in your home, work, and other matters. Make to-do lists; note down appointments and events in a planner or calendar. Designate certain places to put important items like keys and wallets (2).Taking care of any health conditions you might have is also paramount to boosting memory recall. Medication for certain conditions can affect memory but with regular consultations with your doctor, it should be manageable (2).Vitamins that could protect your memoryAshwagandha, or Indian ginseng, is used in tonics that benefit a person's mental faculties. Due to its cognition-promoting effect, it is believed to promote short term memory. On a molecular level, it supports healthy stress response in the body by enhancing the synthesis of dendrites, through which impulses from neighbouring cells pass on their way to the nerve cell body (3).Magnesium is another substance that can help boost mental recall. According to a study, this mineral improved learning ability, including short- and long-term memory, in rats – indicating that it supports mental function (4).Vitamin B12, as part of the vitamin B complex family, is needed for amino acids to become neurotransmitters such as serotonin, melatonin, and dopamine (5, 6), suggesting that it maintains brain function.Zinc, a mineral necessary for general health and wellbeing, is found in high levels in the brain's hippocampus. A lack of zinc during pregnancy and lactation is associated with congenital issues related to the nervous system (7).It is suggested that iron maintains brain function as it is involved in the breakdown of molecules into energy as well as in the production of neurotransmitters and myelin (8), which wraps arounds nerves for the proper transmission of impulses (9). Iron could play a role in how to boost memory recall.A study on astaxanthin showed that it had a significant, positive impact on the memory of older adults who have memory problems, suggesting that it helps support mental function in ageing individuals (10).Meanwhile, research on acetyl L-carnitine indicated that treatment with ALC mitigated cognition deficits (11), therefore supporting cognitive function.Vitamin C too maintained good brain function by enhancing performance in cognitive tasks, according to a study on healthy adults aged 20 to 39 (12).Omega-3 polyunsaturated fatty acids from fish oil supports brain function: a study showed that it improved blood flow to the brain during mental activity (13). It also helped in brain development in adult brains (14). Veg omega promotes brain health by maintaining fluidity in the cell membranes (made up of lipids (14)), brain development, and cognitive function, among others (15).Ginkgo Brahmi enhances mental recall as a study showed it improves mental processes such as long-term memory (16). It does this by activating pathways in the brain that deal with memory and learning abilities (17).Find out more about other supplements that can support brain health:Zinc | Iron | Astaxanthin | Ashwagandha | Magnesium | Acetyl L-carnitine | Vitamin C | Vitamin B12 | Ginkgo Brahmi | Fish oil | Vegan Omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: MedlinePlus. "Memory". MedlinePlus. Published n.d. on https://medlineplus.gov/memory.html. Accessed 19 Jan 2022. Mayo Clinic Staff. "Memory loss: 7 tips to improve your memory". Mayo Clinic. Published 10 March 2021 on https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518. Accessed 19 Jan 2022. Singh, N., Balla, M., de Jager, P., & Gilca M. "An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda." National Center for Biotechnology Information. Published 3 Jul 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed on 8 Jan 2022. Slutsky, I., et. al., "Enhancement of learning and memory by elevating brain magnesium." Neuron. Published Jan 2010 on https://pubmed.ncbi.nlm.nih.gov/20152124/. Accessed 19 Jan 2022. Kennedy, David., "B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review". Nutrients. Published Feb 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/. Accessed 19 Jan 2022. PubChem. "Tyrosine". PubChem. Published n.d. On https://pubchem.ncbi.nlm.nih.gov/compound/tyrosine#section=Absorption-Distribution-and-Excretion. Accessed 19 Jan 2022. Pfeiffer, C., Braverman, E., " Zinc, the brain and behavior". Biol Psychiatry. Published Apr 1982 on https://pubmed.ncbi.nlm.nih.gov/7082716/. Accessed 19 Jan 2022. Pinero, D., Connor, J., " Iron in the Brain: An Important Contributor in Normal and Diseased States". SAGE Journals. Published Dec 2000 on https://journals.sagepub.com/doi/10.1177/107385840000600607. Accessed 19 Jan 2022. Medline Plus. "Myelin". Medline Plus. Last Updated January 2022 on https://medlineplus.gov/ency/article/002261.htm. Accessed 19 Jan 2022. Sekikawa, T., et. al., " Cognitive function improvement with astaxanthin and tocotrienol intake: a randomized, double-blind, placebo-controlled study". J Clin Biochem Nutr. Published Nov 2020 on https://pubmed.ncbi.nlm.nih.gov/33293773/. Accessed 19 Jan 2022. Malaguarnera, M., et. al., " Acetyl-L-carnitine improves cognitive functions in severe hepatic encephalopathy: a randomized and controlled clinical trial". Metab Brain Dis. Published Dec 2011 on https://pubmed.ncbi.nlm.nih.gov/21870121/. Accessed 19 Jan 2022. Sim, M., et. al., " Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo-controlled trial". Eur J Nutr. Published Sept 2021 on https://pubmed.ncbi.nlm.nih.gov/34476568/. Accessed 19 Jan 2022. Northumbria University. "Boosting mental performance with fish oil?". ScienceDaily. Published Oct 2011 on https://www.sciencedaily.com/releases/2011/10/111021074640.htm. Accessed 19 Jan 2022. Lange, K., "Omega-3 fatty acids and mental health". Globe Health Journal. Published March 2020 on https://www.sciencedirect.com/science/article/pii/S241464472030004X. Accessed 19 Jan 2022. Vitable. “Veg Omega”. Vitable. Published n.d. on https://www.get.vitable.com.au/products/veg-omega. Accessed 19 Jan 2022. Kaschel, R., " Ginkgo biloba: specificity of neuropsychological improvement--a selective review in search of differential effects". Hum Psychopharmacol. Published July 2009 on https://pubmed.ncbi.nlm.nih.gov/19551805/. Accessed 19 Jan 2022. ScienceDirect. "Bacopa monnieri". ScienceDirect. Published n.d. On https://www.sciencedirect.com/topics/medicine-and-dentistry/bacopa-monnieri. Accessed 19 Jan 2022. https://www.medicalnewstoday.com/articles/321019#Social-context-determines-healthful-habits. Feb 2018
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How to promote a healthy menstrual cycle
Menstruation is a normal part of a woman's experience related to her reproductive age, usually starting at age 10-15 years, occurring monthly until a woman is around 45-50 years old (1). This cycle, also called a ‘period,' typically refers to the changes that occur in a woman's body as it prepares for a possible pregnancy (2).A period commonly happens due to changes in the body's hormones, which are the body's chemical messengers (1). A woman's ovaries release estrogen and progesterone, which prompts the build-up of the womb's lining as it prepares for a fertilised egg to attach. If the body does not receive a fertilised egg, this lining breaks down and bleeds (1). This takes about a month, which is why women typically get their periods once a month.This is the body's natural way of reproducing and is a part of a healthy woman's day-to-day life. While this experience may vary from woman to woman, this should not disrupt their daily life and shouldn't get in the way of their normal routines (1).Maintaining your menstrual health can help both the body and the mind cope and get through your monthly cycle.Menstrual health 101A woman's menstrual health means being in a state of combined physical, mental and social well-being before, during and after their monthly cycle (3). A woman, or anyone who experiences menstruation, has achieved proper menstrual health when they are able to: Access information and hygiene practices about the menstrual cycle and the changes that take place throughout this experience, received in an accurate, timely and appropriate manner (3). Perform self-care during their period, with access to proper, effective and affordable resources necessary to stay clean and healthy (3). Experience menstruation in a positive and respectful environment, free from stigma, psychological distress and discrimination (3). Receive timely treatment and health care for any menstruation-related discomfort or illness (3). Freely decide on how to participate in all aspects of society during all phases of their menstrual cycle (3). This overall and holistic approach to menstrual health can ensure that period care is possible for everyone.Self-care during periodYour menstrual health should be built on a foundation of healthy lifestyle choices appropriate for your body's needs. Here's how you can personally take care of your body to promote menstrual health: Exercise regularly because it can help relieve menstrual pain and cope with the hormonal mood disturbance that comes with the cycle (4). Get your regular dose of vitamin D through healthy sun exposure which can help in regulating the body's hormones (5). Make sure to get regular quality sleep to avoid hormone irregularities that can lead to disturbances in your menstrual cycle (5). Keep your diet rich with omega-3 fatty acids, calcium and vitamin D by loading up on whole grains, fruits, vegetables, and plenty of water. Avoid salt, sugar, alcohol and caffeine to reduce the risk of troublesome premenstrual symptoms, to help you stay healthy during your cycle (4). Support your diet with supplements that can provide vitamins and minerals, such as magnesium, vitamin B, and zinc since they also promote menstrual health (4). It is normal and healthy for women to experience some menstrual pain at the beginning of their cycles, due to prostaglandin, a hormone produced by the uterus (6). This pain does not typically indicate specific problems in a woman's menstrual health (6), but if the pain is unbearable and home treatments for period care are not working, it is important to seek professional help immediately.Effective menstrual health is a combination of consistent self-care techniques during periods, and a strong foundation of social and mental well-being for those who experience it. Consider supporting your menstrual health with Vitable vitamins, where you get to build your own custom vitamins in Australia. Pair up your daily vitamin pack with a healthy and well-rounded diet to support menstrual health. Take advantage of the vitamin delivery service now, so you can receive your subscription vitamins on time!*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: Nemour's Children's Health Content Team. “All About Periods”. Nemour's Children's Health: Kidshealth.Org. Published October 2018 on https://kidshealth.org/en/teens/menstruation.html. Accessed January 18, 2022. Mayo Clinic Content Team. “Menstrual cycle: What's normal, what's not”. Mayo Clinic: Mayoclinic.Org. Published April 29, 2021 on https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menstrual-cycle/art-20047186. Accessed January 18, 2022. Hennegan, J., Winkler, I. T., Bobel, C., Keiser, D., Hampton, J., Larsson, G., Chandra-Mouli, V., Plesons, M., & Mahon, T. “Menstrual health: a definition for policy, practice, and research”. US National Library of Medicine National Institutes of Health: Ncbi.Nlm.Nih.Gov. Published April 29, 2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8098749/. Accessed January 18, 2022. The Royal Women's Hospital Content Team. “Exercise, diet, and periods”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://health.clevelandclinic.org/how-to-keep-your-joints-healthy-with-the-right-exercise/. Accessed January 18, 2021. The Royal Women's Hospital Content Team. “Sleep, sunshine and Vitamin D”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://www.thewomens.org.au/health-information/periods/healthy-periods/sleep-sunshine-vitamin-d. Accessed January 18, 2021. Mayo Clinic Health System Content Team. “When periods are painful”. Mayo Clinic Health System: Mayoclinichealthsystem.Org. Published May 24, 2016 on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/when-periods-are-painful. Accessed January 18, 2021. Saneh, C. “Five pieces of advice all new runners need to know”. World Athletics: Worldathletics.Org. Published June 16, 2020 on https://worldathletics.org/be-active/performance/advice-runners-beginners. Accessed October 11, 2021. Mount Sinai Content Team. “Vitamin C (Ascorbic Acid)”. Icahn School of Medicine at Mount Sinai: Mountsinai.Org. Published on https://www.mountsinai.org/health-library/supplement/vitamin-c-ascorbic-acid. Accessed October 11, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Foundation for Medical Education and Research: Mayoclinic.Org. Published December 8, 2020 on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed October 11, 2021. Gammone, M., Riccioni, G., Parrinello, G., & D'Orazio, N. “Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published December 27, 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/. Accessed October 11, 2021. 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 October 11, 2021. 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 October 11, 2021. 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 October 11, 2021. 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 October 11, 2021
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The Best Vitamins & Supplements for Male Sexual Health
The World Health Organization identifies sexual wellbeing not only as physical and social wellbeing in relation to one's sexuality, but also in the areas of emotional and mental health (1). With this in mind, it's so important to consider men's sexual health when it comes to considering their overall wellbeing.In a 2016 study, it was found that around 1 in 2 Australians experienced at least 1 sexual issue over the last year (2). Let's take a look at what men's sexual functions are and the concerns associated with them, as well as tips in improving or maintaining sexual well-being.Understanding men's sexual healthA male's sexual function is a complex process involving hormonal, neurogenic, vascular, and psychological factors coming together to transport sperm during ejaculation (3). There are different components that play a huge role in the body's sexual function and any disruptions may lead to possible health concerns.Sexual desire or libidoLibido, or sexual desire, is what drives the increase or decrease of sexual activities. However, conditions such as stress, anxiety, lack of physical activity, and incompatibility with a partner can change men's libido (4).ErectionMen's sexual response can be seen through their erection, which is a response to arousing stimuli. It's an essential part of men's sexual health as helps in achieving the delivery of sperm through penetration. Issues in having or maintaining an erection is considered a dysfunction but it can also be a symptom of other problems in the body (5).OrgasmWhen a person experiences intense sensations during sexual activities, he or she may be experiencing orgasm. While orgasm and ejaculation are two separate aspects of men's sexuality, they are related and often thought of as the same thing (6). Due to different factors, a man can have less sensation during sexual encounters that can lead to quick, delayed, or no orgasm.EjaculationThe process of ejaculation involves the secretion of seminal fluids and the ejection of the fluid through the urethra (6). Disruption in sexual function during secretion can result in less or no fluids being released in the body. Dysfunctions can be seen with premature or delayed ejaculation (7).These factors are interrelated and experiencing dysfunctions can affect one or a combination of the four. Men's sexual dysfunction can also be caused by existing conditions, medication, and substance abuse which can be either by choice or not (8).Tips for men's sexual health to improve performanceAs sexual functions are interconnected with physical, emotional, psychological, and lifestyle factors. Addressing dysfunction may require one to take multiple steps to achieve the best sexual conditions. Here are some of the ways that can help with men's sexual health:Consult the expertsIt's always good to seek advice from medical professionals on different concerns, whether it's physical or mental issues. They are able to provide you with the diagnosis through different tests and medication if needed, as well as give advice specific to your concerns (8). There might be underlying conditions that need to be resolved first and can improve sexual health.CommunicateSexual health is also a matter of a person's social wellbeing. Being able to have open communication with your partner is one way to support men's sexual health (10). Sexual concerns may be rooted in stress, pressure, and anxiety that is experienced at home, in school, or at work. It can also help to build intimacy in relationships that affect sexual activities.ExerciseSome of the pre-existing conditions which diminish men's sexual functions come from lack of physical activities. It's recommended to have at least 2 ½ hours of moderate physical activities (11). Also, consider trying to lose weight to lessen the risk of other illnesses, especially cardiovascular problems which are linked to sexual dysfunctions (9).Tweaking lifestyle choicesSmoking has been has been linked to different illnesses which can increase the risk of sexual dysfunction (8). Similarly, use of substances such as alcohol and drugs can also affect sexual health (12). Quitting or minimising its intake will help improve sexual functions and benefit the body as a whole.Eating the right foodA well-balanced diet is ideal not only for men's sexual health but for his total wellness. Eating properly not only makes one healthier but helps promote a more positive mindset and confidence. A study observed that the effect of nutrition can have a direct impact on certain sexual dysfunction in men (13). A Mediterranean diet is encouraged and is composed of mostly fruits, vegetables, whole grains, nuts, seeds, and lean meats (8, 14).Nutrients and supplementsBy choosing the right food, we can get the nutrients that the body needs. There are also other nutrients that contribute to male sexual health. An example of this is Ashwagandha.This shrub is known in Chinese and Ayurvedic medicine for promoting healthy libido and supporting healthy sexual function. Studies suggest that Ashwagandha may improve male fertility as it boosts testosterone levels (18) Zinc is an important mineral for male fertility. Zinc deficiency is associated with low testosterone levels, poor sperm quality and increased levels of male infertility. To improve sexual performance a supplement intake of both zinc and ashwagandha is recommended (19).Vitamins for sexual healthLooking for quality supplements for men's sexual health and other concerns? Vitable vitamins have a supplement subscription service to support your health goals. Create your own daily vitamin pack from a selection of vitamins curated for your needs. Vitamin delivery by Vitable ships custom vitamins in Australia and even outside the territory to support your healthy habit.*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: “Defining sexual health”. World Health Organization. Published Jan. 31, 2002 on https://www.who.int/reproductivehealth/topics/gender_rights/sexual_health/en/. Accessed on Feb. 3, 2022 “The health of Australia's males”. Australian Institute of Health and Welfare. Published Dec. 10, 2019 on https://www.aihw.gov.au/reports/men-women/male-health/contents/how-healthy/sexual-health. Accessed on Feb. 3, 2022 Rambhatla, A. and Rajfer, J. “Male Sexual Dysfunction”. Encyclopedia of Endocrine Diseases 2nd Edition. Published 2018 on https://doi.org/10.1016/B978-0-12-801238-3.65376-X. Accessed on Feb. 3, 2022 “Libido”. Better Health Channel. Published Feb. 2, 2022 on https://www.betterhealth.vic.gov.au/health/healthyliving/libido. Accessed on Feb. 3, 2022 “Erectile dysfunction”. Better Health Channel . Published Nov. 18, 2018 on https://www.betterhealth.vic.gov.au/health/healthyliving/erectile-dysfunction. Accessed on Feb. 3, 2022 Alwaal, A., Breyer, B., and Lue, T. “Normal male sexual function: emphasis on orgasm and ejaculation”. Fertility and sterility. Published Sep. 16, 2015 on https://doi.org/10.1016/j.fertnstert.2015.08.033. Accessed on Feb. 3, 2022 “Premature Ejaculation”. HealthDirect. Published Nov. 2019 on https://www.healthdirect.gov.au/premature-ejaculation. Accessed on Feb. 3, 2022 ”Sexual dysfunction in males”. Cleveland Clinic. Published Sep. 14, 2019 on https://my.clevelandclinic.org/health/diseases/9122-sexual-dysfunction-in-males. Accessed on Feb. 3, 2022 “7 Simple ways for men over 50 to improve their sex life”. Cleveland Clinic. Published Oct. 10, 2019 on https://health.clevelandclinic.org/7-simple-ways-to-improve-your-sex-life/. Accessed on Feb. 3, 2022 Solan, M. "All-natural tips to improve your sex life". Harvard Health Publishing. Published Apr. 12, 2017 on https://www.health.harvard.edu/mens-health/all-natural-tips-to-improve-your-sex-life. Accessed on Feb. 3, 2022 "Physical activity and exercise for Adults (18 to 64 years)". Australian Government: Department of Health. Published on May 10, 2021 on https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years. Accessed on Feb. 3, 2022 “Preventing Erectile Dysfunction”. National Institute of Diabetes and Digestive and Kidney Diseases. Published Jul. 2017 on https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction/prevention. Accessed on Feb. 3, 2022 Bauer, S., Breyer, B., Stampfer, M., Rimm, E., et al. "Association of Diet With Erectile Dysfunction Among Men in the Health Professionals Follow-up Study". JAMA network open. Published Nov. 13, 2020 on https://doi.org/10.1001/jamanetworkopen.2020.21701. Accessed on Feb. 3, 2022 “Mediterranean Diet”. Cleveland Clinic. Published Sep. 19, 2019 on https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet. Accessed on Feb. 3, 2022 "Ashwagandha Withania somnifera uses, dose, side effects, research”. Easy Ayurveda. Published on https://www.easyayurveda.com/2014/06/22/ashwagandha-withania-somnifera-benefits-dose-side-effects/. Accessed on Feb. 3, 2022 Ambiye, V., Langade, D., Dongre, S., Aptikar, P., et al. "Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study". Evidence-based complementary and alternative medicine : eCAM. Published Nov. 28, 2013 on https://doi.org/10.1155/2013/571420. Accessed on Feb. 3, 2022 Kandeel, F, Koussa, V. and Swerdloff, S. "Male Sexual Function and Its Disorders: Physiology, Pathophysiology, Clinical Investigation, and Treatment". Endocrine Reviews. Published Jun. 1, 2001 on https://doi.org/10.1210/edrv.22.3.0430. Accessed on Feb. 3, 2022 https://www.healthline.com/health/boost-male-fertility-sperm-count#9.-Consider-ashwagandha. May 2020. https://www.healthline.com/health/boost-male-fertility-sperm-count#8.-Get-enough-zinc. May 2020
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New to exercise? How to create a beginner workout plan
Regular workouts have physical, mental, emotional, and even social perks.But as with anything worth working for in life, starting is always the hardest part. Though you may want to start exercising as soon as possible—or perhaps have wanted to for a while now—you might have been discouraged by not knowing where to begin. Given the wealth of information on exercise routines, the best equipment, and accompanying diets, it can be overwhelming for the uninitiated to sift through options for a beginner workout plan.For everyone hoping to get the proper guidance and advice for how to get into a beginner workout plan, here's everything you need to know.First, know yourselfA beginner workout plan should start with knowing what your body is physically capable of. It's essential to know where your starting line is so you can engage in the right exercises that develop strength gradually, rather than jumping into a workout that is too strenuous for you. Take baseline measurements of your physical fitness, strength, and flexibility. Record your BMI and waist circumference. Start by performing basic exercises and making a record of your progress using these questions (1): How long does it take you to walk a kilometer or a mile? What is your pulse rate before and after walking this distance? If you're capable, make the same recordings, but this time, jog or run instead of walk. How many standard or modified pushups can you do at a time? How far forward can you reach while seated on the floor? Can you touch your toes? Once you have an idea of your baseline metrics, you can start planning your beginner workout plan, or for those hoping to exercise with a trainer, a beginner gym workout. Find the right motivation and supportFigure out your “why” behind your intention to start exercising. This makes it easier to commit to a beginning workout plan and stay motivated when things get more challenging. Having clear and defined goals also affects the kind of exercises you will focus on eventually; some people want to zero in on weight loss, others on improving muscle tone, and yet more may simply want to maintain their current level of fitness. If you want more personalized advice, consider booking an appointment with a licensed physical trainer. They have the knowledge and experience needed to craft an exercise plan based on your areas for improvement and personal goals. If you have any health conditions, they will also be able to take them into consideration when crafting a beginner workout plan that is safe for you to do. Moreover, they can supplement your exercise routine with tips on nutrition and overall well-being.Start slowFor beginners, don't pressure your body. It's ill-advised to jump into a complex routine in an attempt to make up for lost time, or to catch up with other individuals that are more capable of the demanding physical activities. By doing this, you risk injuring yourself and further delaying the start of your fitness journey. Instead, start by exploring activities you're interested in or already enjoy. Every kind of exercise will have a beginner version that's just right for you. For instance, before going into long-distance running or marathoning, you can begin with brisk walking and slowly increase the distances you cover. Or, before diving into serious weight lifting at the gym, try out a beginner gym workout that first strengthens your muscles with bodyweight circuit training. Core exercises to include in your beginner workout plan When we think about exercise, we usually think of cardiovascular activities that get the heart rate up. Cardio, sometimes called aerobic exercise, can be the most challenging part of starting a beginner workout plan for rookies, and the best way to counter that, is with variety. You're certainly not limited to running, the treadmill, or the elliptical bike. You can incorporate the following for a more dynamic cardio routine (3): Jumping jacks (20-30 reps) Lateral hops (20-30 reps) Squat reach and jumps (10-15 reps) Superman stretches (10-15 reps) Besides cardio exercise, you should also add flexibility and balance training routines to your beginner workout plan. These skills will help you progress to more complex workouts eventually. Start with these movements that are simple enough to be performed at home, and on a daily basis (4): Calf stretch Hamstring stretch Quadriceps stretch Hip flexor stretch Iliotibial band stretch Knee-to-chest stretch Shoulder stretch In addition to these activities, a well-rounded beginner workout plan or beginner gym workout should incorporate strength training as well. Also known as resistance or weight training, these exercises involve the use of resistance from your own bodyweight to build muscle strength. According to the Australian Physical Activity and Sedentary Behaviour Guidelines, it's recommended to do strength training exercises at least two days a week (5). These activities should target the major muscle groups: legs, hips, back, chest, core, shoulders, and arms.Beginners can start with eight to 10 exercises that target major muscle groups two to three times a week. Strength training includes movements like: Pushups and pullups Planks Lunges and squats Crunches If you wish to take this type of training one step further, you can invest in dumbbells, barbells, kettlebells, and resistance bands. Your trainer can advise on how heavy your starting weights should be (5). If in doubt, start as low as 2kgs and work your way up gradually. However, if you don't want to get into a structured routine just yet, which may be one way to start on your beginner workout plan; you can start by making small changes to your everyday routine to get your body moving, whether it's choosing to walk for short trips or using the stairs instead of the lift. These seemingly minor changes can add up and make a difference.It is recommended that those aged 18 to 64 years old be active for 2.5 to 5 hours of moderate-intensity activity or 1.25 to 2.5 hours of vigorous activity (2).Progressing from your beginner workout planTo maximise the full benefits of strength training, you need to gradually increase total muscular workload. Also known as the progressive overload principle, the aim is to do strength training until you reach a point where it's hard to complete another rep. That way, your body does not plateau and continues to be challenged (5).Don't forget to build in rest days in your strength training program. Muscles need time to repair after they have been strained. As a rule of thumb, you should rest the affected muscle group for up to two days before working out again.Creating a beginner workout plan or a beginner gym workout marks the first step in a lifelong journey of exercising for health. Together with good nutrition and other lifestyle modifications, you're well on the road to good health. If you want to optimise the effects of these positive choices, you may want to consider supplements. Taking vitamin and mineral supplements can support energy during physically demanding routines and help your body recover more quickly. If you're looking for supplements to complement your active lifestyle, look no further than Vitable Australia. We offer a monthly vitamin subscription where you can mix and match our daily vitamin packs depending on your needs and health goals. We even take care of vitamin delivery for your ultimate convenience. Browse through our offerings today!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Mayo Clinic. Fitness program: 5 steps to get started. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269 Australian Health Department. Physical activity guidelines for adults. https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years Queensland Health Department. A beginner's cardio workout. https://www.healthier.qld.gov.au/guide/a-beginners-cardio-workout-you-can-do-at-home-without-lacing-up-your-running-shoes/ Mayo Clinic. Guide to stretches. https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=9 BetterHealth. Resistance training - health benefits. https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
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Top tips to avoid muscle cramps
Do you struggle with the sudden and reflexive contraction of your muscles? Welcome to the world of involuntary muscle cramps.Whether you find yourself waking up to leg cramps at night or while working out, muscle cramps are something that can be painful and, for a time, debilitating. Keeping muscles healthy,and limber is important as we use them for simple daily activities like walking, lifting things, and exercising. Several factors may cause pain in muscles and joints, including weather changes (1), nutrient deficiencies and temperature changes which affect fluids in the joints (2). Certain physical conditions can also cause pain for muscles and joints (3).Read on to learn what muscle cramps are all about and find ways on how to prevent muscle cramps and minimise their occurrence.Causes of muscle crampsMuscle cramps are involuntary and sudden contractions of one or multiple muscles (4). It's often felt in the feet, thighs, hands, arms, calves, and abdomen (4). It's normal for anyone to experience them at any time. It might sometimes be interchanged with muscle twitches, spasms, and tension which are all muscle contractions. While muscle contractions can result in different intensities of pain, twitches or spasms are just involuntary muscle tightening (5), while tension or stiffness are prolonged contractions that are connected to certain illnesses (6).While muscle cramps are essentially harmless, the pain can delay physical activities or wake you up from your sleep. Experiencing muscle cramps may happen at any time but there are conditions that cause them to happen more often compared to others.Let's take a look at some of the possible causes of muscle cramps.What causes muscle crampsMost causes of cramps are unknown, but there are a few contributing factors that may lead to cramps (7): Overusing or straining muscles Dehydration Stress Muscle fatigue Holding the same posture or position for a prolonged period of time Inadequate blood supply to the muscles Nerve compression Depletion of electrolytes such as potassium and magnesium Muscle cramps begin with an involuntary twitch in the area which is about to cramp up, and it contracts and becomes more painful. Some cramps may go away after a few seconds or minutes, but some tend to stay on for longer. It may help to consult with medical professionals if you experience severe muscle cramping.The risk of muscle crampsThere are additional factors that may increase the likelihood of someone encountering muscle cramps. One of these is age, as people tend to lose muscle mass as they get older which can strain or overuse muscles (7). Another is pregnant women, who get more cramps due to weight gain, nerve compressions, and insufficient blood flow to muscles (8).How to prevent muscle crampsIt might be challenging to prevent muscle cramps from happening as the exact cause is not known and it is difficult to predict when it strikes. But, it's also good to be more proactive by helping muscles be in their tiptop shape to minimise chances of sporadic cramps.Keep stretchingTry stretching right after you wake up, or before doing workouts. Stretching improves the range of movement of joints and muscles, and lessens the risk of injuries (9). It also prevents people from holding a specific pose or position for too long (7).There are different types of stretches. For instance, one can try many different yoga poses that require stretching. What's important for muscle cramp stretches is to not overexert the muscles, and give attention to places where cramping normally happens.Hydrate and rehydrateAnother way to answer the question of how to prevent muscle cramps is by keeping hydrated. Being exposed to heat while doing physical activities for longer periods of time increases the chances of cramps. A person who is dehydrated loses more fluids which are needed to keep the muscles relaxed7 as well as electrolytes that are essential for muscle health (10).Hydration should be done even before doing any physical activities as well as after. For workouts longer than 60 minutes, electrolyte drinks can add lost electrolytes and give an energy boost with their carbohydrates content (11).Seek help from medical professionalsSome illnesses and medications may heighten the risk of cramps. Doctors or Naturopaths can help you manage these symptoms so that they won't happen frequently (8). Some might provide medication or provide quick relief options, such as putting warm or hot compress on the cramped area.Getting massagesSimilar to stretches, getting your muscles massaged helps keep them relaxed (4). It provides immediate relief especially for leg and foot cramps, where it feels like muscles are twisted or knotted together (8). A study found that massage even provided relief for women experiencing abdominal cramps during their period12.Stock up on nutrientsHaving a well-balanced diet is essential to keeping the body healthy. It also helps in preventing muscle cramps. Nutrient deficiency, in the case of magnesium, may result in muscle contraction and cramps (13). It's important to make sure that the body has the proper amount of nutrients so that it will function properly and lessen pain due to the occurrence of muscle cramps.A healthy diet is still the best source of nutrients. However, supplements can act as support in case you are unable to get all the nutrients you need from food.Finding relief from supplementsIt's important to know how to prevent muscle cramps, as cramps are often an unpleasant and painful experience. That's why it helps to maintain good muscle health, in part through the right food and supplements. Vitable is one of the best vitamin subscription companies which provide quality supplements for your health needs. Whether you need it for muscle cramps or to increase nutrient intake, Vitable vitamins have you covered.Craft your own custom vitamin packs and have them shipped with the vitamin delivery service that comes with your purchase. Feel good by starting a healthy habit with one of the curated vitamin packs in Australia with 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: Jamison, R., Anderson, K., and Slater, M. “Weather changes and pain: perceived influence of local climate on pain complaint in chronic pain patients”. Pain. Published May 1995 on https://doi.org/10.1016/0304-3959(94)00215-Z. Accessed on Feb. 4, 2022 Moghadam, M., Abdel-Sayed, P., Camine, V., and Pioletti, D. “Impact of synovial fluid flow on temperature regulation in knee cartilage”. Journal of biomechanics. Published Jan. 21, 2015 on https://doi.org/10.1016/j.jbiomech.2014.11.008. Accessed on Feb. 4, 2022 Timmermans, E., Schaap, L., Herbolsheimer, F., Dennison, E., et al. “The Influence of Weather Conditions on Joint Pain in Older People with Osteoarthritis: Results from the European Project on OsteoArthritis”. The Journal of rheumatology. Published Oct. 2015 on https://doi.org/10.3899/jrheum.141594. Accessed on Feb. 4, 2022 “Muscle cramps”. Cleveland Clinic. Published Mar. 11, 2021 on https://my.clevelandclinic.org/health/diseases/15466-muscle-spasms. Accessed on Feb. 4, 2022 “What causes muscle twitches?”. Nemours KidsHealth. Published on https://kidshealth.org/en/teens/twitches.html. Accessed on Feb. 4, 2022 “Stress effects on the body”. American Psychological Association. Published Nov. 18, 2018 on https://www.apa.org/topics/stress/body. Accessed on Feb. 4, 2022 “Muscle cramp”. Mayo Clinic. Published Mar. 3, 2021 on https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820. Accessed on Feb. 4, 2022 Bordoni, B., Sugumar, K., Varacallo, M. "Muscle Cramps". StatPearls. Published Aug. 7, 2021 on https://www.ncbi.nlm.nih.gov/books/NBK499895/. Accessed on Feb. 4, 2022 “Stretching: Focus on flexibility”. Mayo Clinic. Published Jan. 31, 2020 on https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931. Accessed on Feb. 4, 2022 Edith Cowan University. "Muscle cramp? Drink electrolytes, not water, study shows". ScienceDaily. Published Mar. 18, 2021 on www.sciencedaily.com/releases/2021/03/210318101536.htm. Accessed on Feb. 4, 2022 “Eating and exercise: 5 tips to maximize your workouts”. Mayo Clinic. Published Dec. 18, 2021 on https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506. Accessed on Feb. 4, 2022 Kim, J., Jo, Y., and Hwang, S. “The effects of abdominal meridian massage on menstrual cramps and dysmenorrhea in full-time employed women”. Journal of Korean Academy of Nursing. Published Dec. 2005 on https://doi.org/10.4040/jkan.2005.35.7.1325. Accessed on Feb. 4, 2022 “Magnesium”, National Institute of Health: Office of Dietary Supplements. Published on https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed on Feb. 4, 2022
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The best post-workout supplements and tips!
While a stringent pre-workout routine is essential for physical health, it's also super important to form healthy post-exercise recovery habits and take the right supplementation in order to maximise the benefits of your sweat session!
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Care tips for stronger gums and teeth
Brushing your teeth everyday, doing the occasional flossing, and gargling with mouthwash are some of the things that we might do in order to ensure our oral health is in check. But the question is, “Is it enough?”.Oral health and hygiene may not always come to mind when we think of taking care of our general health. But as we grow older, issues such as tooth decay and gum diseases start becoming a factor to our oral health (1).Read on to learn more teeth and gum care tips.Watch what you put in your mouthIt helps to be careful with what you eat when thinking about your teeth and gums. The food that we incorporate into our diet actually plays a vital role for the health of our teeth and gums. You'll generally always want to have foods that are rich in calcium in your diet. It's important for both adults and children to have calcium as it plays a role in maintaining the bones that the tooth roots are embedded in. It helps to have foods like milk, yogurt, and cheese in your pantry! (2) If you're looking for vegan options, you could always go for non-dairy products like soy products, almond milk, beans, and lentils. On the other hand, it's important to keep tobacco products like cigarettes away from your mouth as well. Individuals that smoke are more likely to develop gum diseases, and it's difficult to make sure that your pearly whites stay healthy as well if you smoke often (2).Improve your oral hygiene routineWe all generally have a set routine for our oral hygiene. Whether it be brushing our teeth two to three times a day or flossing after every meal, you can always improve your oral hygiene routine in the smallest ways. These small teeth and gum care tips could make a huge difference for your overall oral health: Brush your teeth twice a day for two minutes each time Replace your toothbrush after 3-6 months Get a regular checkup from your dentist Floss your teeth regularly Rinse properly when using mouthwash (3, 4) Try personalised vitamin packsWe need various nutrients to keep our teeth and gums healthy. Although the best way to get these nutrients is through a balanced diet, this isn't always possible. One of the best things that you can do is introduce vitamin packs and supplements for your teeth and gum care.Vitable Australia's vitamin subscription has just what you need to help you get the vitamins you need to take care of your teeth and gums:CalciumCalcium plays a key role in maintaining strong teeth and bones. With Vitable's Calcium Plus, you can get the required amount of calcium needed to maintain teeth and gum health (5).CranberryApart from its antioxidant properties (6), Vitable's cranberry supports dental health by helping to reduce and relieve bleeding gums. It also helps maintain gum health.Vitamin DGiven how our teeth are connected to the bones in our gums, it's important that we have Vitamin D as it plays a vital role in maintaining bone health (6). Vitamin D also assists our body in the absorption of calcium, thus, supporting our dental health. Subscribe now to Vitable Australia's vitamin subscription to get started on your personalised vitamin packs for healthier teeth and gums! *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. National Institute on Aging. “Taking Care of Your Teeth and Mouth”. National Institute on Aging. Published (n.d) on https://www.nia.nih.gov/health/taking-care-your-teeth-and-mouth. Accessed on January 27, 2022.2. University of Rochester Medical Center. “How to Keep Your Gums and Teeth Healthy”.University of Rochester Medical Center. Published (n.d) on https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=1409. Accessed January 27, 2022.3. Country Hills Dentistry. “10 Tips for Healthy Teeth & Gums”. Country Hills Dentistry. Published (n.d.) on https://www.countryhillsdentistry.ca/site/kitchener-dentist-blog/2019/11/12/10-dental-hygiene-tips-for-healthy-teeth-gums. Accessed January 27, 2022.4. Dr. Pamela Li. “10 Tips for Healthy Gums and Teeth”. Dr. Pamela Li Cosmetic and General Dentist. Published (n.d.) on https://www.drpamelali.ca/tips-healthy-gums-teeth/. Accessed January 27, 2022.5. Vitable. “Calcium Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/calcium-plus. Accessed January 27, 2022.6. Vitable. “Cranberry”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/cranberry. Accessed January 27, 2022.7. Vitable. “Vitamin D”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-d. Accessed January 27, 2022
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