Wellness Blog
Top tips for boosting immunity with exercise
The immune system contains organs, cells, and antibodies, that help our body fight illnesses. We need to balance our lifestyle, diet, and well-being to keep our immune system actively protecting us from infections. Lucky for us, exercise and immunity are connected - let's find out how.
Learn moreTips for stress management and work-life balance in the ‘‘new normal''
The pandemic has encouraged many companies to shift from reporting to the office to remote working. Today, we bring work into our homes, and the 9-5 setup seems like a distant memory. But while there are some benefits to this system, such as not having to commute and being able to work from anywhere, our work-life balance may be affected. It works for some of us, but perhaps not all!Our work and home lives blending into one another may cause stress levels to rise. Fortunately, you can take several steps to stay focused and achieve work-life balance even in “the new normal.”Set clear boundariesWhen the lines between work and home have become indistinguishable, it's time to re-draw them. One way to define boundaries is to set up a dedicated workstation. The workstation doesn't need to be a separate room; in many cases, a “defined” area will suffice (1). That way, the rest of the house remains part of your personal space. A simple habit is to change into your office clothes in the morning instead of logging in while wearing PJs. This small shift can positively impact your attitude and mindset for the day ahead. Talk to your bossA big chunk of the stress from remote work stems from the fluidity of the work hours. With no commute marking the beginning or end of the shift, the workday can stretch up to the wee hours of the night. If you can, try to talk to your manager or supervisor about keeping work-related messages to a minimum to maintain some semblance of work-life balance. It may not be possible to avoid such calls entirely, but you can ask your superior for support in maintaining a home life. You can work out a plan or carve out a time where you can schedule check-in's.Move aroundWith no commute eating up your workday, take this time to wake up a little earlier and go for a light walk or jog. Exercise is one of the best ways to release stress. It does this by increasing endorphins or “happiness hormones” that work to reduce discomfort and pain, making your body more resilient to the negative effects of stress2.Exercise can also be a part of your stress management strategies as it can lift your mood after a hard day's work. Doctors believe that exercise is associated with higher levels of serotonin, a neurotransmitter that regulates mood and well-being. If you incorporate exercise into your after-work routine, it can signal the end of your office hours, helping establish work-life balance.Make sure to embed breaks into your schedule. You can set an alarm every half an hour to remind you to walk and stretch. Whether it's a quick trip to the kitchen or walking up a flight of stairs, movement is one of the best ways to get out of work funk.Consider supplementationBeyond learning to set clear boundaries and forming healthy coping mechanisms, you can also strengthen your body's resilience to stress by committing to a holistic health plan. Eating healthy, getting enough sleep, and committing to a disciplined exercise regime set a strong foundation. You may also consider supplementing the effects of these healthy choices with select vitamins and minerals. Here are some supplement options for stress management that you may want to include in your vitamin pack:AshwagandhaAshwagandha is a medicinal herb used in traditional Indian and Chinese medicine (5). It is a known adaptogen or a substance that helps support a healthy stress response in the body through its rejuvenating properties. At Vitable, our Ashwagandha supplement can relieve symptoms of stress and enhance the body's adaptation to stress.Vitamin B complexVitamin B supplements maintain and support the nervous system, particularly in stress management (7). In particular, vitamin B5 works with other B vitamins to enhance the body's stress response and restore depleted nutrient levels. At Vitable, we channel each B vitamin to support a healthy stress response and recovery.Calcium plusCalcium is a major element in your bones and teeth. This mineral plays a key role in basic functions that support your body's overall well-being. When your body is working at its best, you are in a better place to manage and overcome stressful situations. At Vitable, our calcium formulation is enriched with vitamin D for better absorption.Vitamin B12Also known as cobalamin, vitamin B12 is a water-soluble vitamin that plays an important role in energy production. Adequate intake of vitamin B12 can also support nervous system health and function. Conversely, vitamin B12 deficiency may be linked with neurological complications (3). Vitable's single-dose vitamin B12 supplement supports energy production, nervous system health and brain function.Ginkgo BrahmiGingko is a medicinal leaf traditionally used in Eastern medicine to improve cognitive function (4), while brahmi is a herb used in Indian medicine for mental clarity. These herbs are foods for the brain that support cognitive functions like attention, focus, learning, and memory. At Vitable, we combine the powerful abilities of Ginkgo and Brahmi to increase cognitive performance.While the pandemic has made it particularly difficult to achieve work-life balance, you can take certain actions to manage stress and reduce its impact on your well-being. From maintaining a routine to embedding breaks into your schedule, you can discover healthier ways to juggle your professional and personal identities. To make your body more resilient to stress, you may also want to look into vitamin and mineral supplements. At Vitable, we offer a monthly vitamin subscription pack for stress management that can complement a healthy and well-rounded diet. You can mix and match our daily vitamin packs depending on your needs and health goals. We even have vitamin delivery services that will have your personalised vitamins pack sent right to your doorstep! Find out more about other areas that the above supplements can help you with:Magnesium | B complex | Vitamin B12 | Calcium Plus | Ashwagandha | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: ttps://www.aarp.org/work/working-at-50-plus/info-2020/working-from-home-boundaries.html Mayo Clinic. Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 Accessed October 10, 2021 National Health and Medical Research Council. Vitamin B12. https://www.nrv.gov.au/nutrients/vitamin-b12 Accessed October 10, 2021 Mayo Clinic. Ginkgo. https://www.mayoclinic.org/drugs-supplements-ginkgo/art-20362032 Accessed October 10, 2021 Vitable. Ashwagandha Plus. https://research.get.vitable.com.au/ashwagandha-plus. Accessed October 14, 2021. Cuciurneanu M., Vink, R., Magnesium and stress. https://www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed October 14, 2021. Vitable. B Complex. https://research.get.vitable.com.au/b-complex. Accessed October 14, 2021. Orthopaedic Associates of Michigan. Stress and Osteoporosis. https://www.oamichigan.com/stress-and-osteoporosis/. Accessed October 14, 2021.
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Learn moreFeeling sluggish? Overcome it with our high energy diet plan
High energy people have a high energy diet and are optimistic, enthusiastic and gregarious. All of us have the potential to have high energy based on optimum intake via a wholesome meal plan, generous mix of supplements to improve overall health and a foolproof fitness regime.Having low energy throughout your week can be frustrating and prevent you from smashing your goals. An important, yet often missed, way of improving energy is to ensure you're fueling your body with enough nutrients to help you stay vibrant throughout the day. Here's out high-energy nutrient guide with tips to help you create your own high-energy diet:A healthy and high energy dietWhen it comes to a healthy diet, there's no one-size fits all approach. It's important to find what works for you! With that in mind, there are a few basics that are beneficial for everyone.A healthy diet consists of consuming plenty of water (1), limiting saturated and trans fats, sodium, and added sugars, plus eating a variety of food from the five key food groups. There needs to be a homogeneous mix of lean proteins, complex carbohydrates, unsaturated fats, fibres, vitamins and minerals as per medical advice, to ensure our diet is complete and health-giving. These include options like fruits and vegetables, lean meats like poultry, fish, beans, eggs, and nuts (2), healthy fats, whole grains and dairy (1). Rice eaters should consider switching to brown rice, include fruit in your everyday meals, opt for wheat pita for that extra fibre in your carbs, cook in olive oil and ensure the fare is in small amounts. This will keep the system well tuned and revving. Eating a variety of food from the five food groups and drinking plenty of water (1) is the foundation for your source of energy.Portion control is also a key factor in creating a balanced approach to food. Listen to your hunger cues and avoid eating too much or too little at any given time. As a guide, The Heart Foundation describes the ideal portion size as a plate that is half made up of vegetables, 1/4 carbohydrates, and 1/4 protein14.Energy-boosting nutrientsThe nutrients you get from your meals every day are crucial in maintaining sustained energy to keep your body and mind functioning optimally. The top nutrients for high energy are:Iron & magnesiumTaking iron and magnesium can maintain your energy levels and support energy production. Iron is an essential mineral that carries oxygen in the blood throughout the body so cells can produce energy (3).*Iron should only be taken if prescribed by your doctor.B complexB complex helps maintain energy levels - releasing energy from the food that we eat (4), as it breaks glucose into adenosine triphosphate (ATP).Acetyl L-carnitineAcetyl L-carnitine helps the body turn fat into energy, and in turn supports energy production.Vitamin CVitamin C maintains energy production. It functions as an important element in acetyl L-carnitine's role in the production of energy (5).Vitamin B12Just like acetyl L-carnitine, vitamin B12 supports energy production by converting fat and protein to energy (6). Having enough of these nutrients as part of your daily meals can help ensure that you're getting a high energy diet .Your meals in a dayHere's an example of what your meals within a single day can look like - mix and match them for different days of the week to keep your high energy diet plan exciting (8) and versatile:Breakfast: Rolled oats with reduced fat milkRolled oats is a good source of iron and B vitamins (9, 10, 11). It can be accompanied with berries which contain vitamin C. Along with the rolled oats, you can choose to use reduced fat milk which, like other dairy products, contains vitamin B12 (11).Snack: Unsalted cashew nutsCashew nuts are a good source of magnesium (10).Lunch: Sandwich with salad and chicken, and an orangeChicken contains iron (9), while dark green vegetables contain magnesium (10). Fruit, especially citrus fruits, like oranges or grapefruits, contain plenty of vitamin C (10).Evening meal: Wholegrain Pasta with lean beef mince bolognese, along with a green saladGround beef is a good source of acetyl L-carnitine (12) and iron (9), both nutrients that support energy maintenance.Evening snack: Ashwagandha teaAshwagandha is an herb traditionally used in Ayurvedic medicine to promote physical endurance and stamina. It also helps increase and support muscle strength.Energy supplementsA high energy diet is essential to having the vitality needed to get through your day. But if you don't get all the essential nutrients you need to maintain energy levels, you can try supplementation. While supplements should not replace food, they can support a balanced diet.Consult a registered dietician for a meal plan customised for you.Looking for a vitamin subscription? You can do so with Vitable to ensure that you have the nutrients you need to keep your energy levels up throughout the day. Staying healthy has never been more convenient with our nationwide vitamin delivery services. These vitamin packs from Australia can help ensure that you get personalised vitamins that cater to your nutritional needs.Find out more about other areas that the above supplements can help you with: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: BetterHealth Channel. Healthy eating - what to put on your plate. BetterHealth Channel. Published July 2017 on https://www.betterhealth.vic.gov.au/health/healthyliving/Healthy-eating-what-to-put-on-your-plate Accessed on 19 September 2021 NIH. Healthy Eating Plan. NIH. Published on https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm Accessed on 19 September 2021 ConsumerReports. Should You Take Iron Supplements to Fight Fatigue? ConsumerReports. Published October 2015 on https://www.consumerreports.org/fitness-trackers/when-to-check-your-iron-levels/ Accessed on 19 September 2021 PMC. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. PMC. Published January 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ Accessed on 19 September 2021 Harvard. Vitamin C. Published on https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ Accessed on 19 September 2021 NIH. Vitamin B12. Published on https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ Accessed on 19 September 2021 Sutter Health. Eat, Drink and Thrive. Sutter Health. Published on https://www.sutterhealth.org/pdf/incentive-content/energy-boosting-diet-plan.pdf Accessed on 19 September 2021 Department of Health and Ageing. "Eat for Health". Australian Government: National Health and Medical Research Council. Published (n.d.) on https://www.eatforhealth.gov.au/sites/default/files/content/The%20Guidelines/adg_sample_meal_plan_women.pdf. Accessed September 24, 2021. Better Health Channel. "Iron". Better Health Channel. Last reviewed November 2019 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron#recommended-dietary-intakes-per-day. Accessed September 24, 2021. Better Health Channel. "Vitamins and Minerals". Better Health Channel. Last Reviewed December 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals#magnesium. Accessed September 24, 2021. Office of Dietary Supplements. "Vitamin B12". National Institutes of Health: Office of Dietary Supplements. Last Updated April 2021 on https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed September 24, 2021. Office of Dietary Supplements. "Carnitine". National Institutes of Health: Office of Dietary Supplements. Last Updated March 2021 on https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/. Accessed September 24, 2021. Singh, N., et. al., "An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda". US National Library of Medicine: National Institutes of Health. Published July 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 24, 2021. Heart Foundation. "Healthy eating to protect your heart". Heart Foundation. Published (n.d.) on https://www.heartfoundation.org.au/heart-health-education/healthy-eating. Accessed September 24, 2021.
Learn moreTips to Increase Energy Levels for Women
What are the best supplements for females to help boost energy levels? Get all the answers you need right here.
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