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.
Cozy Up With These Nourishing Meals
As you gear up for the chilly season, it's time to arm yourself with some delicious and immune-boosting recipes. We've got you covered with our ultimate guide to winter recipes for keeping those pesky colds and flu bugs at bay.
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What Vitamins Should I Take? Your Guide to Choosing the Right Supplements
In today's fast-paced world, it's easy to feel overwhelmed by the sheer number of supplements available. With so many options, how do you know which vitamins are right for you? At Vitable, we believe that good health should be accessible and affordable. That's why we teamed up with health experts to create a quick Quiz that provides personalised supplement recommendations tailored to your health goals, lifestyle, and diet. Let's explore how you can make informed choices when it comes to your health. The "Less Is More" Approach to Supplements At Vitable, we believe in a food-first approach to nutrient intake, with supplements designed to fill the gaps in your diet, not replace a balanced lifestyle. When it comes to vitamins, more isn't always better either. Instead of taking a handful of random supplements, it's important to focus on what your body truly needs. A personalised approach helps ensure you're supporting your health without overloading your system with unnecessary nutrients. Factors to Consider When Choosing Supplements Your Diet: A well-balanced diet should provide most of the essential nutrients your body needs. However, certain dietary patterns, such as vegan, vegetarian, or restrictive diets, may require additional supplementation to prevent deficiencies. Lifestyle Factors: Your daily habits, such as stress levels, sleep patterns, and physical activity, can influence your nutrient needs. For example, active individuals may benefit from magnesium for muscle recovery, while those experiencing high stress may require additional B vitamins to support energy levels. Life Stage and Health Goals: Different life stages call for different nutritional support. Whether you're pregnant, experiencing joint pain or looking to support hair, skin, and nails, choosing targeted supplements is key to meeting your unique health goals. Underlying Health Conditions: Conditions such as thyroid imbalances, digestive issues, or hormonal fluctuations can impact how your body absorbs and utilises nutrients, making it essential to choose supplements that cater to your specific health concerns. How to Identify Nutritional Gaps To determine which supplements are right for you, start by assessing your current health and lifestyle. Some key indicators that you may have a nutrient deficiency include: Frequent fatigue or low energy levels Hair thinning or brittle nails Poor sleep quality Digestive discomfort Recurring illnesses or weakened immunity If you're unsure, taking a personalised quiz, like the one offered by Vitable, can help you pinpoint which nutrients your body may need based on your unique lifestyle and health profile. Essential Nutrients to Consider Everyone's nutritional needs are unique, but some key nutrients play a vital role in overall well-being. Here's a closer look at essential vitamins and minerals, why they matter, and common reasons for deficiencies: Vitamin D: Helps support immune function, bone strength, and mood (1). Many people don't get enough due to factors like limited sun exposure, spending too much time indoors, regular sunscreen use, living in areas with low sunlight, or having darker skin, which naturally reduces vitamin D production Iron: Crucial for energy production and preventing fatigue, especially for menstruating women. Deficiency can result from inadequate intake of iron-rich foods (such as red meat, leafy greens, and legumes), poor absorption due to digestive conditions, vegetarian or vegan diets, or increased demand during menstruation or pregnancy (2). It's always best to consult your doctor before supplementing with iron. Omega-3 Fatty Acids: Supports heart health, brain function, and help reduce inflammation (3). A deficiency can occur if you don't eat enough fatty fish like salmon and sardines, rely heavily on processed foods, or follow a plant-based diet without incorporating alternatives like flaxseeds and walnuts. B Vitamins: Play a key role in energy production and stress management. High levels of stress, diets low in whole grains, lean proteins, and vegetables, or excessive alcohol consumption can deplete these essential vitamins and impact overall well-being (4). Zinc: Important for healthy skin, hair, and immune function. Deficiencies are common in individuals who don't consume enough zinc-rich foods like meat, shellfish, and seeds, or those following plant-based diets, as certain plant compounds can hinder zinc absorption (5). Where Do I Start When It Comes to Taking Supplements? Starting a supplement routine can feel overwhelming, but at Vitable, we make it simple. Our products are scientifically developed to support the key lifestyle and dietary factors that impact the health of both men and women. We use bioavailable, premium ingredients designed for better absorption and to be gentle on the stomach. With our personalised recommendations and flexible subscription options, you can confidently get exactly what your body needs—without the guesswork. Before beginning any supplement regimen, it's essential to consult with your healthcare professional, especially if you have pre-existing conditions or are taking medications. Taking this step ensures that your supplements align with your individual health needs and goals. Final Thoughts Choosing the right vitamins shouldn't be complicated. By focusing on a balanced diet first and using supplements to fill in the gaps, you can achieve optimal health in a way that feels simple and sustainable. Whether you're looking to boost energy, improve sleep, or support overall wellness, taking a thoughtful and personalised approach is the best way forward. Ready to take control of your health? Take our quick and easy expert quiz to receive personalised supplement recommendations today! References National Institutes of Health. (n.d.). Vitamin D: Fact sheet for health professionals. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ National Institutes of Health. (n.d.). Iron: Fact sheet for health professionals. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ National Institutes of Health. (n.d.). Omega-3 fatty acids: Fact sheet for health professionals. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022 Jun 29;26(2):89-97. doi: 10.7812/TPP/21.204. Epub 2022 Jun 17. PMID: 35933667; PMCID: PMC9662251. National Institutes of Health. (n.d.). Zinc: Fact sheet for health professionals. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
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How to Create Healthy Habits That Last
Move over New Year's resolutions—2025 is the year of building healthy habits. According to the research, 80% of people abandon their New Year's resolutions by February, meaning only 20% stick with them beyond the first month. Additionally, only 8% of people successfully stick to their resolutions for the entire year, highlighting how challenging it is to maintain a long-term commitment to self-improvement goals (1). This data suggests that while the majority of individuals start the year with good intentions, most struggle with consistency and sustainability over time. Instead of relying on resolutions that often feel restrictive and overwhelming, why not focus on small, sustainable habits that align with your lifestyle and well-being goals? Building healthy habits isn't about drastic changes or all-or-nothing thinking—it's about making simple, consistent choices that gradually lead to meaningful results. When we shift our mindset from perfection to progress, we create an environment where healthy habits can thrive effortlessly. Whether it's improving your diet, getting more movement into your day, or prioritising self-care, embracing a habit-based approach can set you up for long-term success, without the pressure of rigid resolutions. Let's get into it! What is a Habit? A habit is a routine or behaviour performed regularly, often subconsciously. Habits are formed through repetition and reinforcement, becoming automatic over time. According to James Clear, author of Atomic Habits, "habits are the compound interest of self-improvement"—small changes that, when repeated, yield significant results! What Are The Benefits of Building Healthy Habits? Developing healthy habits can: Boost your physical and mental well-being Improve productivity and focus Reduce stress and decision fatigue Foster self-discipline and long-term goal achievement Enhance the overall quality of life and personal satisfaction Now that we know the benefits, let's explore how to break unhealthy habits and make room for positive changes. How To Break Unhealthy Habits Breaking bad habits can be challenging, but with the right approach, it is entirely possible. Follow these steps: Identify your triggers: Recognise the cues and environments that lead to unwanted behaviours (e.g. staying up late might mean skipping your morning workout). Make it difficult: Remove temptations and create obstacles that prevent the bad habit (e.g. setting app usage limits is a simple yet effective way to take control of your screen time and create healthier digital habits). Replace with positive alternatives: Swap negative habits with healthier, more beneficial ones (e.g. replace the habit of skipping breakfast with a quick, nutrient-dense option like a smoothie, or overnight oats to grab-and-go). Seek support: Ask friends, family, or a co-worker to keep you accountable (e.g. pair up with a work colleague or friend who can remind you of your goals and encourage healthy habits throughout the day or even join you on them). Be patient and persistent: Breaking a habit takes time, so practice self-compassion and keep going (e.g. regularly reflect on why you started this journey in the first place). 5 Ways to Build Healthy and Sustainable Habits That Actually Serve You Establish what habits you want to buildIdentify specific habits that align with your long-term goals. Whether it's improving your diet, increasing physical activity, or incorporating mindfulness, focus on habits that support your ideal lifestyle. Create clear and tangible actionsInstead of setting vague goals, break them down into concrete, actionable steps. For example, rather than saying, "I want to be healthier," set a clear goal like, "I will drink a glass of water each morning after waking up." Make your habits funSustainable habits are those that bring you joy. Find ways to make your habits enjoyable—listen to music during workouts, experiment with new healthy recipes, or turn your tasks into friendly challenges. Start small and stay consistentSmall steps lead to big changes. Begin with achievable actions and gradually build momentum. Consistency is more important than intensity; doing something daily, no matter how small, leads to long-term success. One effective way to stay consistent is through habit stacking, where you attach a new habit to an existing one, such as drinking a glass of water right after brushing your teeth, to seamlessly integrate it into your routine. Habit stacking is a special form of implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit. Use a habit tracker to visually see progressTracking your habits helps to reinforce your commitment and provides motivation. Use a journal, your notes app, or diary to monitor your consistency and celebrate those milestones! Example Routine for Food, Mood, and Fitness Healthy habits for busy mornings: Wake Up & Hydrate: Drink a glass of water with lemon to rehydrate and jumpstart digestion. Stretch & Breathe: Engage in a 5-minute stretching routine and deep breathing exercises to awaken your body. Mindful Moment: Spend a few minutes journaling, meditating, or practicing gratitude. Nutritious Breakfast: Fuel your body with a balanced meal, such as overnight oats with nuts and berries or a protein-rich smoothie. Plan Your Day: Write down your most important tasks for the day with clarity and intention. Healthy habits to help wind down: Prepare for Tomorrow: Lay out clothes, prep meals, or review your schedule to set yourself up for a smooth next day. Light Stretch or Gentle Yoga: Engage in a few gentle stretches to release tension and calm your body. Unplug & Disconnect: Turn off screens and reduce exposure to blue light 1 hour before bed to signal your body it's time to relax. Relaxing Activity: Read a book, listen to soothing music, or practice deep breathing exercises. Sleep Routine: Dim the lights and settle into bed by 10pm for a restful night's sleep. Final Thoughts To build healthy habits that last, it's essential to set specific, realistic goals, remain flexible but structured in your approach, and focus on adding positive behaviours rather than restricting yourself. A kind reminder–you don't need to implement all your new habits at once—start small and gradually build upon them over time, allowing each habit to become a natural part of your routine. References: Dickson JM, Moberly NJ, Preece D, Dodd A, Huntley CD. Self-Regulatory Goal Motivational Processes in Sustained New Year Resolution Pursuit and Mental Wellbeing. Int J Environ Res Public Health. 2021 Mar 17;18(6):3084. doi: 10.3390/ijerph18063084. PMID: 33802749; PMCID: PMC8002459. Clear, James. “Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones.” James Clear, https://jamesclear.com/habit-stacking. Accessed [January 23, 2025].
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How Zinc Supports Hair Health?
Discover how zinc plays a vital role in maintaining strong, vibrant hair. Learn about zinc-rich foods, deficiency signs, and its connection to hair health and loss.
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How Your Thyroid Impacts Hair Health
Could your thyroid affect your hair? Thyroid imbalances like hypothyroidism or hyperthyroidism can disrupt hair growth. Discover signs of thyroid-related hair loss and tips to support thyroid and hair health.
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Could Stress Be Impacting Your Hair?
Learn how stress affects your hair health, from triggering hair loss to disrupting growth cycles. Discover practical tips and solutions to reverse stress-related hair thinning and regain healthy locks.
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5 Signs Your Scalp Needs a Reset
Here are five key signs that your scalp needs a reset—and what you can do to restore its health.
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Feeling Tired and Losing Hair? Here’s Why These Symptoms Might Be Connected
If you've been feeling low on energy and noticing more hair shedding than usual, you're not alone.
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