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.
How sleep affects your fitness and what you can do to improve it
Sleep is the best meditation. Sleep is an essential part of our mental and physical health. It keeps both body and mind functioning well, aids in processes such as the repair and strengthening of muscles, stress recovery, and boosting immunity. The lament over lost sleep time and a good night's rest, is an everyday issue for many. With sufficient quality sleep every night, you can give your best at work, at school, and during your workout routines. Sleep deprivation is rampant today with the many distractions and stresses we encounter daily. Here are tips on how to improve sleep quality and keep sleep disorder at bay.Getting enough sleepIt's recommended that adults ages 26 and above get around seven to nine hours of sleep, nightly (1). However, research reveals that as much as four in 10 Australian adults don't meet this sleep quota (2). Another survey found that 12% of its respondents reported sleeping for just five and a half hours, and that 76% of them have sleep-related issues (4). An estimated $14.4 billion is spent each year in Australia to address sleep-related problems (5).There are many things that factor into why Australians don't get enough sleep, one of which is seasonal changes. One study highlights the relationship between seasons and sleep with the observations that during the year's sunnier months in the spring summer, people experience earlier wake times, longer daytimes, and higher temperature, all of which can contribute to disrupted or insufficient sleep (3). This is in contrast to colder months in the fall and winter when the sun sets earlier, giving our bodies the illusion of earlier nighttimes. This induces sleepiness earlier in the day, making you want to sleep for longer.Collectively, sleep issues such as these can affect your level of fitness all throughout the year. Sleep and exercise go hand in hand. While too little or too much sleep can make you sluggish and groggy, a lack of sleep can compromise your body's recovery and stress out your immune system, affecting your mental health. You also may not be able to sustain your workouts the same way you would if you were well-rested the night before.If you've ever experienced seasonal change-related sleep issues that have affected your fitness or wish to prevent this, a healthy diet containing all the essential nutrients can be helpful. If you feel you are not getting sufficient nutrients through diet alone, a vitamins subscription can be an option worth exploring. Personalised vitamins can help support sleep, thus helping you maintain a level of physical activity regardless of environmental changes.The link between sleep and fitnessFitness or the lack of it can affect sleep. It can be understood in more than one way. For some, fitness is the body's overall well-being while for others, it's being able to achieve and maintain their weight and size or simply staying physically active. Regardless of the differences in these definitions of fitness, quality sleep plays a role in each of them.Here are some of the ways sleep is essential to fitness:Fends off inflammationSufficient sleep strengthens your immune system as cytokines that fight off inflammation in the body are stimulated during sleep (6). When we engage in vigorous exercise, our muscles endure small tears and our joints are placed under stress. While inflammation from these occurrences is normal and expected, your body still needs to heal from it in order to grow stronger and build endurance for your next round of exercise.Keeps hunger pangs at bayOne way sleep can maintain your weight is by regulating your appetite (7). Good quality sleep prevents issues related to your metabolism by lessening the instances of you wanting to grab something unhealthily sugary or salty, or wanting to get out of bed for a midnight snack (8).Aids memorySleep refreshes your mind and helps you retain more information through memory consolidation (9). When we don't get enough sleep, we might find it harder to learn from the day's events and use that information to make better decisions. Building memories and being able to learn from them is critical in maintaining and advancing our exercise routines to become more physically fit. Without sleep helping out these functions, we would never remember how to best perform actions during an exercise regimen.Ashwagandha as part of a vitamin subscription for sleep and fitnessImprove your sleep with Ashwagandha is a medicinal plant that grows in India and other regions of Asia and Africa. For centuries, it's been used for its rejuvenating properties, including its potential to increase sleep quality and reduce the time to fall asleep. It can be taken as herbal tea, but as part of a personalised vitamins pack, it comes in more convenient forms ideal for you to take daily (12).Below are some of the ways that ashwagandha as part of a vitamins subscription can help you.Promotes and maintains refreshing sleepA study assessing the use of ashwagandha in promoting and maintaining refreshing sleep demonstrated that subjects who took the herb experienced an increase in longer sleep hours and falling asleep faster (3). Post-sleep, the same subjects were observed to have higher levels of mental alertness that helped them perform the day's tasks more efficiently (13). For physically active individuals, this can mean being more alert during exercise. More so, after taking ashwagandha throughout the duration of this study, results showed that subjects' sleep quality consistently increased (14) - suggesting that the herb could have long-term benefits for sleep.Reduces sleeplessnessTriethylene glycol is the active component of ashwagandha, and what can make your vitamin subscription effective in reducing sleeplessness. It reacts to neurotransmitter gamma-aminobutyric acid (GABA) receptors which affect your sleep-wake reaction of the body and encourages the body to fall asleep (16).This has a significant influence on lessening the instances of you possibly twisting and turning in bed for hours when you're unable to fall asleep. This common form of sleeplessness can be reduced to help you feel more energised for exercise and other activities the next day with the help of ashwagandha.Relieves disturbed sleepSleeping disorders are one of the reasons why people are unable to find the sleep continuity their body needs to stay physically fit. In one research study that examined individuals with sleep disorders, it was found that ashwagandha intake improved the duration and onset of nighttime sleep (17). You can achieve the quality sleep you're missing out on by building the vitamins subscription that's right for you. Including ashwagandha as part of your personalised vitamins can help to address your sleep concerns and improve your level of fitness.Vitable Australia offers customised vitamin packs to support your body's needs, including achieving and maintaining quality sleep with ashwagandha. Through personalised vitamin packs, you get to choose only the vitamins that your body needs. Our vitamin subscription in Australia also offers vitamin delivery which makes it a completely hassle-free experience.References: “Sleep Needs Across The Lifespan”. Sleep Health Foundation. Published Feb. 2015 on https://www.sleephealthfoundation.org.au/files/pdfs/Sleep-Needs-Across-Lifespan.pdf. Accessed Sep. 12, 2021 “Asleep on the Job: Costs of Inadequate sleep in Australia”. Sleep Health Foundation. Published Aug. 2017 on https://www.sleephealthfoundation.org.au/files/Asleep_on_the_job/Asleep_on_the_Job_SHF_report-WEB_small.pdf. Accessed Sep. 12, 2021 Mattingly, S., Grover, T., Martinez, G., Aledavood, T., Robles-Granda, P., Nies, K., Striegel, A., and Mark, G. “The effects of seasons and weather on sleep patterns measured through longitudinal multimodal sensing”. NPJ digital medicine. Published Apr. 28, 2021 on https://www.nature.com/articles/s41746-021-00435-2. Accessed Sep.12, 2021 Adams, R., Appleton, S., Taylor, A., McEvoy, D., and Antic, N., “Report to the Sleep Foundation: 2016 Sleep Health Survey of Australian Adults”. The Adelaide Institute for Sleep Health. Published Jan. 24, 2017 on https://www.sleephealthfoundation.org.au/pdfs/surveys/SleepHealthFoundation-Survey.pdf. Accessed Sep. 12, 2021 “Poor sleep costs $14.4 billion each year: New Report”. Sleep Health Foundation. Published Apr. 27, 2021 on https://www.sleephealthfoundation.org.au/news/media-releases/poor-sleep-costs-14-4-billion-each-year-new-report.html. Accessed Sep. 12, 2021 Lange, T., Dimitrov, S., and Born, J. “Effects of sleep and circadian rhythm on the human immune system”. Annals of the New York Academy of Science. Published Apr. 13, 2010 on https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/j.1749-6632.2009.05300.x. Accessed Sep. 12, 2021 Spiegel, K., Tasali, E., Penev, P., and Van Cauter, E. “Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite”. Annals of Internal Medicine. Published Dec. 7, 2007 on https://pubmed.ncbi.nlm.nih.gov/15583226/. Accessed Sep. 12, 2021 Depner, CM., Stothard, ER., and Wright, KP. Jr. “Metabolic consequences of sleep and circadian disorders”.Current Diabetes Reports. Published Jul. 2014 on https://link.springer.com/article/10.1007%2Fs11892-014-0507-z. Accessed Sep. 12, 2021 Rasch, B, and Born, J. “About sleep's role in memory”. Physiological Reviews. Published Apr. 1, 2013 on https://journals.physiology.org/doi/full/10.1152/physrev.00032.2012. Accessed Sep. 12, 2021 Reid, K. J., Baron, K. G., Lu, B., Naylor, E., Wolfe, L., and Zee, P. C. “Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia”. Sleep Medicine. Published Oct. 1, 2011 on https://doi.org/10.1016/j.sleep.2010.04.014. Accessed Sep. 12, 2021 Brand, S., Kalak, N., Gerber, M., Kirov, R., Pühse, U., and Holsboer-Trachsler, E. “High self-perceived exercise exertion before bedtime is associated with greater objectively assessed sleep efficiency”. Sleep medicine. Published Sep. 2014 on https://www.sciencedirect.com/science/article/abs/pii/S1389945714002482. Accessed Sep. 12, 2021 “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 Sep. 12, 2021 Langade, D., Kanchi, S., Salve, J., Debnath, K., and Ambegaokar, D. (2019). “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study”. Cureus. Published Sep. 28, 2019 on https://www.cureus.com/articles/22928-efficacy-and-safety-of-ashwagandha-withania-somnifera-root-extract-in-insomnia-and-anxiety-a-double-blind-randomized-placebo-controlled-study. Accessed Sep. 12, 2021 Deshpande, A., Irani, N., Balkrishnan, R., and Benny, I. R. “A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults.” Sleep medicine. Published Aug. 2020 on https://www.sciencedirect.com/science/article/abs/pii/S1389945720301246. Accessed Sep. 12, 2021 Kaushik, M. K., Kaul, S. C., Wadhwa, R., Yanagisawa, M., and Urade, Y. “Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction.” PloS One. Published Feb 2017 on https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0172508. Accessed Sep. 12, 2021 Candelario, M., Cuellar, E., Reyes-Ruiz, J. M., Darabedian, N., Feimeng, Z., Miledi, R., Russo-Neustadt, A., and Limon, A. “Direct evidence for GABAergic activity of Withania somnifera on mammalian ionotropic GABAA and GABAρ receptors”. Journal of Ethnopharmacology. Published Aug. 2, 2015 on https://www.sciencedirect.com/science/article/abs/pii/S0378874115003980. Accessed Sep. 12, 2021 Langade, D., Thakare, V., Kanchi, S., & Kelgane, S. “Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study”. Journal of ethnopharmacology. Published Jan. 10, 2021 on https://www.sciencedirect.com/science/article/abs/pii/S0378874120331585. Accessd Sep. 12, 2021
Learn moreHow to Increase Energy: Vitamins, Supplements & Diet
What's the best way of boosting your energy levels? And what vitamins are good for energy? We've got all the answers you need right here.
Learn morePersonalised vitamin packs to support brain health
The human nervous system is composed of our nerves, spinal cord, and brain. Out of these organs, the brain is the most complex as it coordinates and executes all our bodily functions and processes. Scientific research on healthy brain requirement states that to keep our brains healthy, adhering to a well-balanced diet is essential (1). While vitamins should not replace a balanced diet, you could face challenges in meeting your daily vitamin and mineral requirements from food. Carefully planning your dietary supplement plan can help promote and maintain your brain health.Personalised vitamins for brain healthHere are some vitamins and minerals that you can consider to be a part of your very own Vitable vitamin subscription for brain health. Vitable customises daily vitamin packs to help you support your health goals.IronIron supports brain function as the most abundant mineral in the brain. An iron deficiency can affect our daily functioning. Without enough iron, you can experience issues with attention and memory, behavioral control, and decision-making (3). Iron also helps the synthesis of neurotransmitters. Iron deficiency negatively impacts internal brain processes like neural transmission and neurotransmitter synthesis (16). The body does not produce iron naturally, but supplementation can ensure you meet the daily requirement of the mineral. *Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin is a carotenoid with powerful antioxidant and anti-inflammatory effects (4). It can help with maintaining cognitive function in ageing individuals who, due to the natural process of getting older, may be dealing with increased cognitive impairment (17).AshwagandhaAshwagandha has long been touted as a wonder herb in India with its therapeutic uses becoming more well-known in other parts of the world (18). When it comes to maintaining healthy brain function, ashwagandha can provide relief from fatigue, support healthy stress responses, and potentially contribute to the slowing down of age-related cognitive decline (4, 18).MagnesiumMagnesium supports brain function and nerve conduction, playing a vital role in keeping brain-related issues like migraines and more serious conditions at bay (19). Getting enough magnesium also means that your brain gets the nutrition it needs for healthy nerve transition and neuromuscular coordination (5).Vitamin B complexVitamin B complex is a collection of water-soluble vitamins that are essential for brain function (7). Vitamin B complex supports brain health through the prevention of neural loss (that could have dire effects on memory), increasing the amount of oxygen that goes to the brain, stimulating healthy stress responses, and improving the pathways for the coordination between the brain and muscle movement and behavior. Vitamin B can support brain function and nervous system health (20).Acetyl L-carnitineAcetyl L-carnitine supports brain health through its involvement in nerve cell functions and regeneration (8). Its brain health benefits are mainly neuroprotective effects that support cognitive and brain function (9).Vitamin CVitamin C is a potent antioxidant that supports brain health by contributing to various functions including the metabolism, generation and repair of brain tissue, as well as the regulation of various enzymes in the brain and the synthesis of neurotransmitters.Vitamin C is also necessary in the production of several hormones and chemicals in the brain that are delivered to different body parts and organs for them to function properly. Regular intake of Vitamin C contributes to brain health and in turn, to the body's overall health (10, 21).Vitamin B12Vitamin B12 supports nervous system health (11). Adding vitamin B12 to your personalised vitamin subscription can help to support cognitive function and brain health (22).Ginkgo and BrahmiThe Ginkgo leaf is one of the world's oldest living species. It has been used in Traditional Chinese Medicine (TCM) for thousands of years, while Brahmi is a common herb used in traditional Indian medicine (12). Ginkgo and Brahmi are both known to have benefits for maintaining brain health and brain function. This includes aiding in memory and other cognitive functions, and improving mental clarity (13).Fish oilFish oil contains omega-3 fatty acids that play a key role in various brain processes. While the brain is predominantly 50% fat, it cannot produce omega-3 fatty acids naturally (14). Omega-3 supplements can help ensure that the body is receiving enough of this nutrient to maintain brain health and brain function. The benefits of omega-3 fatty acids from fish oil cover improvement in brain development, integrity and function. This also includes supporting the central nervous system development and function (14).In addition to vitamins and supplements, it is essential to engage in physical activities like exercise, regular check ups with registered dieticians, blood and DNA tests to flag off any potential health concerns (23)Looking for ways to boost your brain health and ensure healthy brain function? You can achieve this with Vitable's personalised vitamin subscription that contains vitamin supplements to match your specific brain health needs and health goals. Daily Vitamins and supplements tailored to you can also help ensure that you meet your daily recommendation for any type of vitamins and minerals. Vitable offers personalised vitamin subscriptions in Australia, plus vitamin delivery right to your doorstep!Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12 | Ginkgo and Brahmi | Fish oil*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: The Brain Foundation Editorial Content Team. “Healthy Brain - Preventing Neurological Decline”. Brain Foundation: Brainfoundation.Org.Au. Published July 29, 2021 on https://brainfoundation.org.au/healthy-brain/. Accessed September 2, 2021. Tyszka-Czochara, M., Grzywacz, A., Gdula-Argasińska, J., Librowski, T., Wiliński, B., Opoka, W. “The role of zinc in the pathogenesis and treatment of central nervous system (CNS) diseases. Implications of zinc homeostasis for proper CNS function”. National LIbrary of Medicine: PubMed.Org. Published May-June 2014 on https://pubmed.ncbi.nlm.nih.gov/25265815/. Accessed September 2, 2021. Health Direct Content Team. “Iron deficiency”. Health Direct: Healthdirect.Gov.Au. Published January 31, 2021 on https://www.healthdirect.gov.au/iron-deficiency. Accessed September 2, 2021. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 3, 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 2, 2021. Kirkland, A., Sarlo, G., & Holton, K. “The Role of Magnesium in Neurological Disorders”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published June 10, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/. Accessed September 2, 2021. Better Health Content Team. “Vitamin B - Better Health Channel”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published May 14, 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-supplements. Accessed September 3, 2021. Kennedy, D. “B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published January 28, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/. Accessed September 3, 2021. Mayo Clinic Content Team. “Diabetic neuropathy: Can dietary supplements help?” Mayo Clinic: MayoClinic.Org. Published June 27, 2020 on https://www.mayoclinic.org/diseases-conditions/diabetic-neuropathy/in-depth/diabetic-neuropathy-and-dietary-supplements/art-20095406. Accessed September 3, 2021. Ferreira, G. C., & McKenna, M. C. “L-Carnitine and acetyl-l-carnitine roles and neuroprotection in developing brain”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published May 16, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5621476/. Accessed September 3, 2021. Travica, N., Ried, K., Sali, A., Scholey, A., Hudson, I., & Pipingas, A. “Vitamin C status and cognitive function: A systematic review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 30, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622720/. Accessed September 3, 2021. National Health Service Content Team. “B vitamins and folic acid”. National Health Service: Nhs.Uk. Published August 3, 2020 on https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/. Accessed September 3, 2021. Kaschel, R. “Ginkgo biloba: Specificity of neuropsychological improvement-a selective review in search of differential effects”. Human Psychopharmacology: Clinical and Experimental. Published June 23, 2009 on https://onlinelibrary.wiley.com/doi/10.1002/hup.1037. Accessed September 3, 2021. Nathan, P. J., Tanner, S., Lloyd, J., Harrison, B., Curran, L., Oliver, C., & Stough, C. “Effects of a combined extract of Ginkgo biloba and Bacopa monniera on cognitive function in healthy humans”. National Library of Medicine: PubMed.Org. Published March 19, 2004 on https://pubmed.ncbi.nlm.nih.gov/14994318/. Accessed September 3, 2021. Chia-Yu Chang, C.Y., Ke, D.S., Chen, J.Y. “Essential fatty acids and human brain”. National Library of Medicine: PubMed.Org. Published December 18, 2009 on https://pubmed.ncbi.nlm.nih.gov/20329590/. Accessed September 3, 2021. Goldberg, J. M. “Ask a professor: Is zinc good for your memory?” Colgate Magazne. Published 2020 in https://news.colgate.edu/magazine/2020/11/06/ask-a-professor-is-zinc-good-for-your-memory/ . Accessed September 5, 2021. Ferreira, A., Neves, P. & Gozzelino, R. “Multilevel Impacts of Iron in the Brain: The Cross Talk between Neurophysiological Mechanisms, Cognition, and Social Behavior..” Published on August 2020 in Pharmaceuticals (Basel) on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6789770/. Accessed September 5, 2021. Ash, M. “Astaxanthin: The Key to a New You.” Published on August 2019 in Clinical Education on https://www.clinicaleducation.org/resources/reviews/astaxanthin-the-key-to-a-new-you/. Accessed September 5, 2021. “Ashwagandha.” Published on August 2016 in Cognitive VItality on https://www.alzdiscovery.org/cognitive-vitality/ratings/ashwagandha. Accessed September 5, 2021. Harrar, S. “Why Magnesium is Good for Brain Health.” Published on February/March 2020 in Brain&Life on https://www.brainandlife.org/articles/why-magnesium-is-good-for-brain-health/. Accessed September 5, 2021. “How Vitamin B Complex Makes Your Nervous System Healthy” Published in UniLab on https://www.unilab.com.ph/neurogen-e/articles-about-neuropathy-and-vitamin-b-and-e/articles/How-Vitamin-B-Complex-Makes-Your-Nervous-System-Healthy. Accessed September 5, 2021. “Vitamin C.” Published in the Nutrition Source on https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ . Accessed September 5, 2021. “Vitamin B12.” Published in National Institutes of Health on https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/. Accessed September 5, 2021. https://pubmed.ncbi.nlm.nih.gov/15212745/
Learn more5 tips to avoid injury during exercise
Working out is an important element of a healthy lifestyle. It's possible to build simple home gyms or find creative ways to stay active without any expensive equipment. Anything that keeps our bodies moving, speeding up our breathing and heart rates is considered a form of exercise or workout (1).Constant physical activity is an important part of keeping healthy. It only makes sense, then, that staying safe while working out is one of our top priorities when exercising. If you are looking to find some tips on exercise injury prevention, this may just be for you.The basics of working outGetting to know the basics of exercise can help you design the right workout plan for you. Here are certain types of exercises you can look into, and which workouts can help you achieve these: Aerobic exercises include walking, cycling, or running, and sports such as tennis and jumping rope (2). Resistance exercises involve the use of free weights and weight machines, or merely just exercising with your own body weight (3). Stretching exercises can be static or dynamic, engaging your body's full length and are necessary before and after workouts (4). Your workout routine should be a combination of these three, to target different areas of your body. Making sure your workout techniques are safe can help ensure your exercises engage your body in an effective way (5). Read on to learn tips on how to prevent injury during exercise.Staying safe while working outThe many health benefits of exercise far outweigh the risk of injury. This is why it's important to avoid injury and exercise safely, starting with the following tips:Wear protective equipmentUse and wear the right workout gear, especially if your chosen workout requires protective equipment like mouthguards, shin pads and helmets (6). It's important to keep in mind that the equipment you use may also cause injury if not used correctly, or with proper form. For instance, if you are using handheld sporting equipment, such as a tennis racquet, it is important to hold the racquet the right way to reduce the possibility of injuring your tendons.Warm upWarm up before exercise to prepare your muscles for the activity and cool down after to help bring your heart rate and body temperature back to normal (7). To warm up, try exercising slowly within the first few minutes, before increasing the intensity of your exercise. Similarly, you can cool down by slowing down your routine for the final five to ten minutes.Know when to stopPay attention to your form and listen to your body (6). Being aware of how your body moves and feels, can help prevent injury (7).While you can expect sore muscles out of any workout, it is also important to stop exercising if you feel pain while working out. Feeling constantly tired long after exercise sessions may also suggest that you are working your body too hard.HydrateHydrate with a lot of water and fuel the body with a well-balanced diet to make sure it has the energy it needs to stay moving (6).SupplementationIf you are looking to boost your protection against exercise injuries, you may want to consider supporting your diet with vitamin and mineral supplements tailored to your needs.Vitamins and minerals for workout safetyHere are some vitamins and minerals you can consider when it comes to exercise injury prevention:Vitamin CVitamin C is an antioxidant that is involved in many metabolic functions of the body (8). Vitamin C supplements can help in the synthesis of collagen which promotes healing in injuries and deficiency, and is associated with poor joint health (9).Fish oilFish oil is mainly derived from food such as salmon and mackerel, where the body obtains omega-3 fatty acids (10). Fish oil supplements are known to have analgesic effects that can help deal with joint pain (11).CranberryCranberries have anti-inflammatory and antioxidant effects that can help support and promote joint and cartilage health (12). CurcuminCurcumin is found in turmeric, has anti-inflammatory properties that can help maintain joint health and alleviate joint pain (13, 14).These vitamins and minerals are just some of the supplements you can explore when it comes to preventing exercise injury. If you are in the middle of upgrading your workout routine, you might want to check out Vitable Australia for a vitamin subscription box tailored to you and your needs. Vitable offers daily vitamin packs that are delivered straight to your doorstep–curated right at your fingertips!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Australian Government Department of Health Content Team. “About physical activity and exercise”. Australian Government Department of Health: Health.Gov.Au. Published May 6, 2021 on https://www.health.gov.au/health-topics/physical-activity-and-exercise/about-physical-activity-and-exercise. Accessed December 19, 2021. Cleveland Clinic Content Team. “Aerobic Exercise”. Cleveland Clinic: My.ClevelandClinic.Org. Published July 16, 2019 on https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise. Accessed December 19, 2021. Better Health Channel Content Team. “Resistance Training - Health Benefits”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published August 26, 2018 on https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits /. Accessed December 19, 2021. Karungi, Z. “Stretch your way to fitness”. Fitness Australia: Fitness.Org.Au. Published August 21, 2018 on https://fitness.org.au/articles/most-recent/stretch-your-way-to-fitness/50/1552/184. Accessed December 19, 2021. Mayo Health Clinic Content Team. “Fitness Training: Elements of a well-rounded routine”. Mayo Health Clinic: MayoClinic.Org. Published September 22, 2020 on https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792. Accessed December 19, 2021. Better Health Channel Content Team. “Exercise safety”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-safety. Accessed December 19, 2021. Medline Plus Content Team. “How to avoid exercise injuries”. National Library of Medicine Medline Plus: Medlineplus.Gov. Published August 13, 2020 on https://medlineplus.gov/ency/patientinstructions/000859.htm. Accessed December 19, 2021. Nutrient Reference Values for Australia and New Zealand Content Team. “Vitamin C”. Nutrient Reference Values for Australia and New Zealand: Nrv.Gov.Au. Published January 3, 2017 on https://www.nrv.gov.au/nutrients/vitamin-c. December 19, 2021. Linus Pauling Institute Content Team. “Vitamin C”. Linus Pauling Institute Orgeon State University: Lpi.Oregonstate.Edu. Published August 13, 2020 on https://lpi.oregonstate.edu/mic/vitamins/vitamin-C. Accessed December 19, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Clinic: Mayoclinic.Org. Published December 8, 2020 on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed December 19, 2021 Goldberg, R. J., & Katz, J. “A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published March 1, 2007 on https://pubmed.ncbi.nlm.nih.gov/17335973/. Accessed December 19, 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 Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published October 10, 2018 on https://pubmed.ncbi.nlm.nih.gov/30553231/. Accessed December 19, 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 December 19, 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 December 19, 2021.
Learn moreHow does stress affect the immune system? We explain
How does stress compromise your body and mind? Here's a piece to learn more about what stress may be doing to you.The body's stress response activates in the face of a perceived or actual threat. The hypothalamus, a small region in the brain, sets off an alarm system and activates a series of processes that end up releasing adrenaline and cortisol hormones (1).While the process is usually self-limiting, some people experience prolonged activation of the stress response (1). Over time, chronic stress can take a heavy toll on the mind and body, making you more susceptible to diseases (1).How does stress affect the immune system?How and why does stress affect the immune system? Read on.It increases inflammationWhen you're under stress, your body produces a surge of hormones, including cortisol. Also known as the stress hormone, cortisol limits certain functions that might not be essential in a fight-or-flight situation (2). Examples of these possibly “non-essential” processes during stressful situations are the digestive, reproductive, and growth functions. Cortisol also alters the immune system response (2). In short spurts, cortisol can boost your immunity by limiting inflammation (2). But over time, your body may start getting used to having too much cortisol in the bloodstream, paving the way for more inflammation. In the long run, sustained and excessive inflammation can overexert your immune system, leaving you vulnerable to health threats (2).It increases vulnerability to immune disordersLong-term stress and the immune system are also connected because stress increases the risk of various diseases. Chronic or long-term inflammation can contribute to the development of immune disorders (2), namely: Arthritis Fibromyalgia Lupus Psoriasis Inflammatory bowel disease It decreases lymphocytesStress affects the immune system as it decreases lymphocyte levels leaving your body defenceless to fight off infections.Stress tends to decrease lymphocytes, a type of white blood cell that wards off threats and fights off infections (2). When you have lower lymphocytes, you face a greater risk of developing diseases.Fortunately, you can make positive choices to improve immunity. By eating a balanced diet, working out frequently, getting enough sleep, drinking plenty of fluids, and ditching unhealthy habits, you can strengthen your immune system. Managing your stress levels may also help support immune health.Tips for stress reliefWhat can you do to decrease stress? Reducing your stress levels can support a healthier immune system response.Talk to someone about how you feel (6)Expressing feelings of stress with someone else may help lower cortisol levels. You may speak with a trusted family member or friend, or a mental health professional. Get some sleep (6)Making sure you get about eight hours of sleep, can help your body recover from the day's stresses. It also helps to go to bed around the same time every day, and to remove distractions that might prevent you from getting sleep, such as gadgets or drinking caffeine.Meditation (6)Meditation is a good way to center oneself and address symptoms of stress. Deep breathing. Taking just a few minutes to breathe deeply may help lessen the production of stress hormones, and lower one's blood pressure.SupplementationYou may also consider mineral and vitamin supplements to optimize the effects of your healthy choices, including:ZincZinc supports the immune system in several ways (3). It also plays an important role in the development and normal function of some immune system cells, like the neutrophils and natural killer cells. IronLike zinc, iron also contributes to immune function. Doctors have found that iron can have a direct effect on the growth and virulence of microbial pathogens (4). It has been reported that iron deficiency may be associated with increased susceptibility to infection in humans and animals (4). *Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin has powerful antioxidant and anti-inflammatory properties that may contribute to immune system function (7).AshwagandhaAshwagandha increases a person's endurance to fatigue and calms the mind during stressful situations (8).Probiotics SBSome strains of probiotics have been found to be able to modulate the immune system (9). B complexStudies suggest that vitamin B deficiency may affect certain immune processes, indicating the biological role of these vitamins in fighting infection (10).Vitamin CVitamin C or ascorbic acid is one of the best-known vitamins for immune function. This key vitamin improves white blood cell production and enhances the cellular function of the immune system (11). Vitamin DVitamin D has been shown to modulate innate and adaptive immune responses. Doctors are studying the beneficial effects of vitamin D supplements for deficient individuals with autoimmune disorders (5).Vitamin B12Vitamin B12 acts as an immunomodulator for cellular immunity. An immunomodulator is a substance that modifies the immune system response in a beneficial way (12). Fish oilFish oil contains omega-3, which reduces the risk of cardiovascular disease and stroke. It lowers triglyceride levels (13).BiotinBiotin is a water-soluble vitamin that can provide unique support to the immune system. Studies show that biotin deficiency may be linked to immune cell function (14).If you're looking into vitamin and mineral supplements to boost immunity during stressful situations, Vitable got you covered. Our subscription vitamins are highly customizable to cater to your health needs and goals. Mix and match to have your vitamin packs in Australia. Our vitamin delivery service also ensures you get your custom supplements 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: Mayo Clinic. Chronic stress puts your health at risk. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 Cleveland Clinic. (2017). What Happens When Your Immune System Gets Stressed Out? https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out/ National Institutes of Health. (1998). Zinc and immune function: the biological basis of altered resistance to infection. https://pubmed.ncbi.nlm.nih.gov/9701160/ National Institutes of Health. (2010). Iron and immunity: immunological consequences of iron deficiency and overload. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3173740/ National Institutes of Health. (2012). Vitamin D and the Immune System. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ UC San Diego. (2020). https://extension.ucsd.edu/news-and-events/extension-blog/March-2020/7-Ways-to-Master-Stress-and-Boost-Your-Immunity Vitable. Astaxanthin. (n.d.). https://research.get.vitable.com.au/astaxanthin Vitable. Ashwagandha Plus. (n.d.) https://research.get.vitable.com.au/ashwagandha-plus Vitable. Probiotics. (n.d.) https://research.get.vitable.com.au/probiotics Vitable. B Complex. (n.d.) https://research.get.vitable.com.au/b-complex Vitable. Vitamin C Plus. (n.d.) https://research.get.vitable.com.au/vitamin-c-plus Vitable. Vitamin B12. (n.d.) https://research.get.vitable.com.au/vitamin-b12 Vitable. Fish Oil. (n.d.) https://research.get.vitable.com.au/fish-oil Vitable. Biotin. (n.d.) https://research.get.vitable.com.au/biotin
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