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.
Hair, skin, and nails: How they are connected and supplements that support their health
Skin is the body's largest organ (1). Whilst hair and nails are often considered for their cosmetic purpose, their bodily purpose and connection to our skin are more than skin-deep. Let's take a look at the connection between hair, skin, and nails in more detail.SkinAside from protecting our muscles, bones, nerves, and blood vessels, our skin also stops harmful microorganisms and material from entering our bodies. It acts as the body's first line of defense, and prevents the loss of life-sustaining fluids like blood and water (2). Our skin is made up of three layers. The epidermis is the tough, outer layer. The various cells located here give our skin their particular colouring, help protect our body against infection, and produce keratin, a basic component of hair, skin, and nails. The dermis, or second layer, contains connective tissue, nerve endings, hair follicles, and sweat glands. Thirdly, the subcutaneous fat layer which contains a network of collagen and fat cells. This layer helps conserve the body's heat and protects the body from further injury by acting as a shock absorber (3).HairThe hair on your head isn't just there just there to embrace the latest hairstyles. Generally speaking, our hair keeps us warm by preserving heat in our bodies. The hair in our nose, ears, and around the eyes also protect these sensitive areas from dust and other small particles from getting in. Eyebrows and eyelashes, in particular, protect our eyes by decreasing the amount of light and particles that go into them. NailsIt might not seem like it, but our nails grow out from the deep folds of skin at our fingers and toes. Our fingernails and toenails support the sensitive tips of our fingers and toes (4). Nails are useful in helping us pick up objects, scratch an itch, or untie a knot.The connection among hair, skin, and nailsThe trifecta of skin, hair and nails form a comprehensive first line of defense for our body against any outside harm. In addition, keratin is a key component in our hair and nails (5). A process called keratinization forms our hairs and nails as they push out from under the skin. Following this, a lot of the same nutrients that protect our skin are also needed to protect our hair and nails.Healthy hair, skin, and nails through supplementsWhile taking in nutrients primarily happens through a healthy diet, you may not always get the vitamins and minerals you need from food alone. Taking supplements is another way to ensure that you can assist your hair, skin, and nail health by helping incorporate important nutrients. Some of the vitamins and minerals that you can consider to support hair, skin, and nail health include:CollagenA protein that is essential in giving structure to the skin, hair, nails, bones, ligaments and cartilage. Collagen supplementation may improve elasticity in the skin, support hydration, and maintain collagen formation (13).BiotinBiotin plays a role in maintaining the state of vitamins and minerals in the body. Because of this, it helps improve hair health, nail strength, and skin health (14).ZincZinc supports collagen formation and health, allowing it to support skin health, and strong nails and hair.AstaxanthinA potent, natural antioxidant that supports collagen formation and elasticity for healthy hair, skin, and nails.Vitamin CAn abundance of vitamin C is found in the epidermis and dermis (15). It plays an important role in collagen formation and health, which is necessary for healthy hair, skin, and nails.B complexB vitamins play a role in protein synthesis in the body, maintaining the state of minerals in the body which are crucial for hair, skin and nails, as well as supporting skin health.CranberryCranberry supplement supports collagen formation and supports the state of vitamins in the body. It also maintains skin health and aids in skin repair and regeneration.Vitable Australia offers a premium vitamin subscription service in Australia. Visit our website to create a customised vitamin plan that supports your skin, hair and nail health. And with our vitamin delivery service, you can easily have your daily vitamin packs delivered right to your doorstep!Find out more about other areas that the above supplements can help you with:Collagen | Biotin | Zinc | Astaxanthin | Vitamin C | B complex | Cranberry*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: National Human Genome Research Institute. "Organ".National Human Genome Research Institute. Published (n.d.) on https://www.genome.gov/genetics-glossary/Organ . Accessed 1 November 2021 Rady Children's Hospital San Diego. "Body Basics: Skin, Hair, and Nails". Rady Children's Hospital San Diego. Published (n.d.) on https://www.rchsd.org/health-articles/skin-hair-and-nails/ . Accessed 2 November 2021 Stanford Children's Health. "Anatomy of the Skin". Stanford Children's Health. Published (n.d.) on https://www.stanfordchildrens.org/en/topic/default?id=anatomy-of-the-skin-85-P01336 . Accessed 2 November 2021. Better Health. "Nails - fingernail and toenail problems". Better Health. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nails-fingernail-and-toenail-problems . Accessed 2 November 2021. Riley, Jan. "The Keratin Trilogy: Skin, Hair and Nails". Ausmed. Published 12 November 2015 on https://www.ausmed.com/cpd/articles/what-is-keratin . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. NIH News in Health. "Keep Your Skin Healthy: Protecting Your Outer Self". National Institutes of Health. Published November 2015 on https://newsinhealth.nih.gov/2015/11/keep-your-skin-healthy . Accessed 2 November 2021. American Academy of Dermatology. "10 Skin Care Secrets for Healthier-Looking Skin". American Academy of Dermatology. Published (n.d.) on https://www.aad.org/public/everyday-care/skin-care-secrets/routine/healthier-looking-skin . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Vitable. “Collagen”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/collagen. Accessed 14 November 2021. Vitable. “Biotin”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/biotin. Accessed 14 November 2021. Vitable. “Vitamin C Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-c-plus. Accessed 14 November 2021. Tri-City Medical Center. " B Vitamins: Your Secret to Good Skin Health". Tri-City Medical Center. Published (n.d.) on https://www.tricitymed.org/2018/08/b-vitamins-secret-good-skin-health/. Accessed 14 November 2021.
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Personalised daily vitamins to increase your antioxidant intake
You might often hear the common trope ‘vitamins are just expensive urine'. We're here to share the good news and debunk the myth, because in fact, good quality vitamins and supplements are not just expensive urine. There is extensive evidence to show that vitamins provide additional support in many areas of health. Read on to learn more about why your vitamins are not a waste of your hard earned money. But first, what are vitamins?Vitamins are organic compounds that the body uses to carry out everyday functions (1). In order to thrive, run, jump, exercise, be creative, sleep, work and laugh we need adequate vitamin intake. The tricky bit? Vitamins and nutrients can only be obtained from food, supplementation or sunlight as the human body is unable to produce them on its own. Vitamins, especially water-soluble ones, require regular replenishmentVitamins are classified as either water or fat-soluble. Water-soluble vitamins, like vitamin C and B complex, cannot be stored by the body since they dissolve in water. On the other hand, fat-soluble vitamins, like vitamins A, D, E, and K, that dissolve in fat tend to accumulate in the body. These vitamins can be stored in the liver and body fat for a long time unlike their water-soluble counterparts (2). Since any excess is passed through urine, water-soluble vitamins require regular replenishment. While it's possible for your diet to provide all the nutrients your body needs, there could be many instances where your food choices do not always align with your vitamin requirements. So, do we need vitamins?Most often, yes! It's quite uncommon for Australians to consistently eat a balanced diet with plenty of fruits and vegetables, while incorporating all the necessary micronutrients. According to the Australian Bureau of Statistics, only one in 13 adults eat enough fruits and vegetables, while 94% of children do not have enough vegetables in their diet (3).Since it may not be possible to get all the key vitamins and minerals from food alone, taking vitamin supplements to address any deficiencies may be worth considering. This applies even more so for water-soluble vitamins that do not get stored in the body. Vitamin C or ascorbic acid, for instance, is one of the body's most important water-soluble antioxidant substances. Given its role in strengthening the body's immune defenses and neutralising free radicals, it's crucial that we prioritise replenishing it frequently. While vitamins can help with dietary deficiencies, that doesn't mean that they are a replacement for a balanced diet. Vitamins tend to work best when they are paired with a healthy and varied diet that features items from the five food groups: vegetables and legumes; fruits; grains and cereals; lean meat, poultry, fish, eggs, beans, tofu, nuts, and seeds; and milk, cheese, and yoghurt (4).Why do vitamins make my urine yellow?People commonly use the argument that “vitamins are just expensive urine” when they notice a fluorescent yellow colour after taking their B vitamins. This is not a cause for concern, or an indication of vitamins not being absorbed. One of the eight key B vitamins is riboflavin, which is a nutrient that helps the body metabolise fats, proteins and carbohydrates into glucose for energy. However, it also has a yellow-green fluorescent pigment, which is what causes the bright yellow urine. Fortunately, this isn't a sign of wasted vitamins, it just means your body is absorbing riboflavin as it should!To truly understand how vitamins are not flushed directly through the body, it's important to identify the purpose of urine. Urine accumulates in the kidneys once the body has finished purifying the blood. Nutrients must still run through the human body and essential nutrients will be assimilated prior to excretion. Vitamin deficiencies may occurAnother counterargument to the “vitamins are just expensive urine” view is that some individuals struggle with vitamin deficiencies due to gaps in their diet or poor lifestyle choices. According to the Australian Health Survey, 73% of females and 51% of males aged two years and above did not meet calcium requirements from the food they eat (5). Calcium is an essential mineral making up our bones and teeth. Without enough calcium, the bones can weaken and become susceptible to fractures.And even if you meticulously follow a balanced diet, vitamin deficiencies may still occur at certain stages of life. Pregnant women, for one, are at risk of vitamin deficiencies since they have to support the growing nutrient requirements of their baby (6).Without these critical micronutrients, the capacity of the mother to sustain the pregnancy may be put at risk. The same can be said for the fetus who requires micronutrients for sound and healthy organ development (6) For instance, deficiencies in folate, might affect normal fertilisation and embryo development (6). Similarly, a deficiency in vitamin E, zinc, copper, and iodine may be linked with early reproductive failure and miscarriage (6). In these situations, vitamins are not just expensive urine. According to the Nutrient Reference Values (NRV) for Australia and New Zealand, the aforementioned vitamins are recommended as additional supplements (7).Pregnant women in particular may benefit from folate supplements to reduce the risk of their baby developing neural tube defects (8). Also known as folic acid, folate is a vitamin under the B family that plays an important role in the fetus development, specifically the neural tube that would later become the brain, spinal cord, and supporting bones. Taking folate before conception and during the first weeks of pregnancy has been shown to prevent seven out of ten cases of neural tube defects9. If you're planning a pregnancy, Better Health Channel by the State Government of Victoria recommends consuming more folate early on since the neural tube forms and closes in the first four to six weeks of pregnancy (9). More often than not, by the time women suspect they're pregnant, the window to consume more folate for healthy fetal development may have already passed (9).Who's at risk of vitamin deficiency?In addition to pregnant and breastfeeding women, other individuals who may be at risk of vitamin or mineral deficiency (2) include: People who smoke or drink heavily People on strict diets Vegetarians Women with heavy periods People with food allergies People with pre-existing conditions that prevent proper nutrient absorption Given the possibility that you may not always get the vitamins and minerals you need from your diet, it's now easier to see why the argument “a multivitamin is just expensive urine” is not always accurate! It's always important to consider the person's unique situation and health factors to see if they would benefit from supplementation. Always speak to your doctor if you're considering supplementation. Vitamins and supplements can provide targeted health support and optimise the effects of positive lifestyle choices. If you want to move even further on the path to good health, you may want to consider supplementation. Vitable offers custom vitamin packs in Australia. These personalised vitamins can be tailored to your unique health goals and needs. For your vitamin subscription, you can mix and match multivitamin packs depending on what you need. We even have vitamin delivery covered!Check out our vitamin selection right here.References: Harvard School of Public Health. Vitamins and minerals. https://www.hsph.harvard.edu/nutritionsource/vitamins/ Accessed November 07 2021 Better Health. Vitamins and minerals. https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals Accessed November 07 2021 Australian Department of Health. Food and nutrition. https://www.health.gov.au/health-topics/food-and-nutrition Accessed November 07 2021 Healthdirect. A balanced diet. https://www.healthdirect.gov.au/balanced-diet Accessed November 07 2021 Australian Bureau of Statistics. Australian Health Survey: Usual Nutrient Intakes. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release Accessed November 07 2021 National Institutes of Health. (2016). Micronutrient deficiencies in pregnancy worldwide: health effects and prevention. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4927329/ Accessed November 07 2021 Nutrient Reference Values for Australia and New Zealand. https://www.nrv.gov.au/nutrients Accessed December 14, 2021 Better Health. Vitamins - common misconceptions. https://www.betterhealth.vic.gov.au/health/healthyliving/vitamins-common-misconceptions Accessed November 07 2021 Better Health. Folate for pregnant women. https://www.betterhealth.vic.gov.au/health/healthyliving/folate-for-pregnant-women Accessed November 07 2021
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Vitamins for nail health: Tips on creating a vitamin plan to support healthy nails
Whilst nail aesthetics have become an element of a beauty ritual for many, their functional role in health and wellbeing is often forgotten about. Nails protect the skin on your toes and fingers, as well as helping you perform basic activities such as scratching a surface or holding an item more tightly. But did you know, nails are an indicator of health in the body? Any unusual characteristics of certain parts of the nail may mean something's going on inside the body. These unusual characteristics show up as nail discoloration, unevenness, and brittleness (1). Other factors such as extreme weather can also cause nails to be brittle and split (2).To help maintain nail health, we need to be conscious of how we can take care of them from the inside out. Aside from clipping nails properly, moisturising, and practicing proper hygiene (1), it's also good to support nail health from the inside. Nutrients provide the body with what it needs to minimise deficiencies and boost bodily functions to prevent illnesses and infections. Here are some tips on how to make a vitamin plan for your nails.Make an assessment of your bodyThe first step to maintaining nail health is to conduct your own assessment. Do you see any unusual growth, colour, or structure in your nails (3)? Do they crack or chip more often, or are they sensitive to touch in certain parts? Answering these questions may point out what your body is experiencing.If these symptoms are present, speak to your healthcare professional to help understand their causes and impacts, as well as work out next steps. This is particularly important if symptoms persist, and you require additional tests to confirm your condition.Get to know some of the nutrients for nail healthAfter the assessment, it's good to know what possible actions you can do to support healthy nails. Adding exercise and a proper diet are some of the basic steps which can kickstart your healthy lifestyle. For your vitamin plan, it's about choosing the nutrients that help support nail health.Some of the sources of vitamins and minerals that help nail health are iron, cranberry, collagen, and biotin. Let's look at the science behind these nutrients to understand why they're good for your nails:IronIron is an essential mineral for various functions like energy production, oxygen transport, and others (4). It supports nail health by playing a role in collagen formation.Iron deficiency results in spoon nails, which occur when the nails arch inwards and become brittle (5). To maintain nail health, at least 8 mg/day of iron is recommended for daily intake (6). Foods like lean meat and seafood, nuts, beans, and fortified food have high amounts of iron which you can add to your diet.*Iron should only be taken if prescribed by your doctor.CranberryCranberries contain silicic acid which supports nail health. A study showed that continuous intake improved brittle nails and strengthened them (7). Another study saw that silicic acid also helps in the maintenance of the nail's connective to keep it healthy (8).Vitamin C which is also present in cranberries enables nail health by supporting collagen formation which is essential for nail formation to keep it strong (9). Vitamin C deficiency also shows signs of nail brittleness (10).CollagenCollagen is one of the key components of nails. Patients who have taken collagen supplements have seen increased nail growth, fewer broken nails, and improved brittle nail conditions (12). Meats with connective tissue in them like brisket and chuck steak are rich in collagen, as well as bone broth (13). It can be sourced from supplements or increased intake of collagen production boosting food like meat, dairy, nuts, and seeds (13).BiotinLastly, biotin or vitamin B7 is one of the recommended nutrients for brittle nails (14). Multiple studies have proven that patients improved their brittle nails through the use of biotin supplements (15, 16). Aside from its help with nail health, it's present in fatty acid, glucose, and amino acid metabolism and cell signaling and its deficiency can cause nail brittleness (17). Foods like animal organs, eggs, seeds, and nuts are good sources of biotin and 30 micrograms/day of it is recommended (18).Put together your own vitamin planThe next step to maintain and support your nail health is to find the best way to get the vitamins that you need. It is always best to get the vitamins that you need from your diet, but in cases where you can't get all the nutrients you need from diet, supplements can help support your intake.Eating healthy and choosing the right supplements for your vitamin plan can help you improve your nail health.Vitable offers custom supplements to fit your needs and lifestyle. Choose from a selection of supplements to support not only nail health but also areas of health. Your daily vitamin packs contain only the vitamins that you need that come with vitamin delivery services to anywhere in Australia.Find out more about other areas that the above supplements can help you with:Iron | Cranberry | Collagen | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: "Nails - fingernail and toenail problems". Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nails-fingernail-and-toenail-problems. Accessed Oct. 27, 2021 Farran, L., Ennos, A., and Eichhorn, S. "The effect of humidity on the fracture properties of human fingernails". The Journal of experimental biology. Published Dec. 2008 on https://journals.biologists.com/jeb/article/211/23/3677/17955/The-effect-of-humidity-on-the-fracture-properties. Accessed Oct. 27, 2021 Singal, A., and Arora, R. "Nail as a window of systemic diseases". Indian dermatology online journal. Published Apr. 2015 on https://www.idoj.in/article.asp?issn=2229-5178;year=2015;volume=6;issue=2;spage=67;epage=74;aulast=Singal. Accessed Oct. 27, 2021 “Iron”, National Institute of Health: Office of Dietary Supplements. Published on https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed Oct. 27, 2021 Higdon, J., Drake, V., Delage, B., and Wessling-Resnick, M. “Iron”. Oregon State University: Linus Pauling Institute. Published May. 2016 on https://lpi.oregonstate.edu/mic/minerals/iron. Accessed Oct. 27, 2021 "Iron". Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 22, 2017 on https://www.nrv.gov.au/nutrients/iron. Accessed Oct. 27, 2021 Lassus A. "Colloidal silicic acid for oral and topical treatment of aged skin, fragile hair and brittle nails in females". The Journal of international medical research. Published Aug. 1993 on https://journals.sagepub.com/doi/10.1177/030006059302100406. Accessed Oct. 27, 2021 Barel, A., Calomme, M., Timchenko, A., De Paepe, K., Demeester, N., Rogiers, V., Clarys, P., and Vanden Berghe, D. "Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin". Archives of dermatological research. Published Oct. 26, 2005 on https://link.springer.com/article/10.1007%2Fs00403-005-0584-6. Accessed Oct. 27, 2021 Pullar, J., Carr, A., and Vissers, M. "The Roles of Vitamin C in Skin Health". Nutrients. Published Aug. 12, 2017 on https://www.mdpi.com/2072-6643/9/8/866. Accessed Oct. 27, 2021 Maxfield, L., Crane, J. "Vitamin C Deficiency". StatPearls. Published Jan. 2021 on https://www.ncbi.nlm.nih.gov/books/NBK493187/. Accessed Oct. 27, 2021 "Vitamin C". Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 22, 2017 on https://www.nrv.gov.au/nutrients/vitamin-c. Accessed Oct. 27, 2021 Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F., and Oesser, S. "Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails". Journal of cosmetic dermatology. Publishe Dec. 2017 on https://onlinelibrary.wiley.com/doi/10.1111/jocd.12393. Accessed Oct. 27, 2021 "Collagen". Harvard T.H Chan School of Public Health: The Nutritional Source. Published on https://www.hsph.harvard.edu/nutritionsource/collagen/. Accessed Oct. 27, 2021 "Fingernails: Do's and don'ts for healthy nails". Mayo Clinic: Adult Health. Published Oct. 16, 2021 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/nails/art-20044954. Accessed Oct. 27, 2021 Hochman, L., Scher, R., and Meyerson, M. "Brittle nails: response to daily biotin supplementation". Cutis. Published Apr. 1993 on https://pubmed.ncbi.nlm.nih.gov/8477615/. Accessed Oct. 27, 2021 Colombo, V., Gerber, F., Bronhofer, M., and Floersheim, G. "Treatment of brittle fingernails and onychoschizia with biotin: scanning electron microscopy". Journal of the American Academy of Dermatology. Published Dec. 1990 on https://linkinghub.elsevier.com/retrieve/pii/019096229070345I. Accessed Oct. 27, 2021 “Biotin”, National Institute of Health: Office of Dietary Supplements. Published on https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Accessed Oct. 27, 2021 "Biotin". Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 22, 2017 on https://www.nrv.gov.au/nutrients/biotin. Accessed Oct. 27, 2021
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What happens if you don't get enough sleep? Sleep deprivation effects and top tips for quality sleep
Until the 1950s, most people thought of sleep as a passive, dormant part of our daily lives (1). Today, we understand that our brains remain active during sleep, and that sleep is essential to forming memories, and keeping our brains healthy. Read on to learn more about sleep, sleep deprivation effects, and what you can do to get optimal rest.How sleep worksThere are four stages of sleep, divided into two categories; REM (rapid eye movement) and non-REM.Stage 1 non-REM sleep is the lightest stage as the body's muscles and breathing activity start to relax. During stage 2 non-REM sleep, you enter deeper sleep and your body's heart rate and temperature drop. Considered the deepest stage of sleep, stage 3 non-REM has the greatest arousal threshold. If someone is awoken during this stage, they will experience a phase of mental fogginess and have moderately impaired have mental performance for 30 minutes to an hour (2).Stage 4, also known as REM (rapid eye movement) is when brain activity peaks during sleep. During this time, most of the body, except the eyes and breathing muscles experience temporary paralysis. Although dreams can happen during any stage, the most intense dreaming takes place during REM sleep. The REM sleep stage is believed to be essential for the brain in enhancing learning and memory (4).How the body regulates sleepThe body has two biological mechanisms that tell the body it needs to sleep. Circadian rhythms control your timing of sleep and cause you to be sleepy at night as well as your tendency to wake in the morning without an alarm, in tune with your body clock (5). This is best described by the feeling of increased energy in the morning while under the daylight and sleepiness at night especially after we turn the lights off.Sleep-wake homeostasis is the body's internal sleep tracker. The homeostatic sleep drive reminds the body to sleep after a certain time and regulates sleep intensity. This sleep drive gets stronger every hour you are awake and causes you to sleep longer and more deeply after a period of sleep deprivation (6).Adults are recommended to get at least seven hours of sleep (7). But besides the number of hours, there are also other factors that affect our sleep quality. Poor sleep quality leads to easily interrupted sleep and fatigue while awake. Sleep deprivation effects can be caused by bad sleeping habits or even sleep disorders. For the latter, seeking medical treatment may be helpful.Sleep deprivation effectsAccording to the Sleep Health Foundation, four out of ten Australian adults experience poor sleeping quality (13). Loss of sleep may result in the following:Reduced mental performanceNot getting enough or good quality sleep can lead to experiencing problems like grogginess, tiredness, and reduced mental performance.Health concernsPoor sleeping habits can negatively impact blood pressure, cardiovascular health, and blood sugar levels. Inadequate sleep can also result in psychological conditions.Workplace problemsIn the workplace, sleep deprivation may result in loss of productivity due to fatigue. It may even lead to absenteeism, as a worker has to take time off to recover from poor sleep habits (13). Another possible result is workplace injuries due to the lack of focus that arises from less sleep (13).Tips on how to sleep betterCreate a relaxing bedtime environmentStress during bedtime can come from several sources and encourage the heart rate and blood pressure to increase (7). Try taking a warm bath an hour or two before bed. When you wake, make sure to get some natural light in your room to tell your body clock: it's time to wake. This will also tell your brain to hold off on producing melatonin until it gets darker and it's time to sleep again. Always remember that consistency is the key.Exercise regularlyThe connection between sleep and exercise has been well studied over the years. Major sleep deprivation effects can be mitigated with regular exercise that promotes better sleep quality and even increase the amount of time a person sleeps (8).Opt for supplementationYou can ensure the body receives sufficient nutrients through a well-balanced and healthy diet plan. Supplementation can help you achieve your daily requirements of these nutrients when paired with a well-rounded diet. Ashwagandha has been used in Ayurvedic (Indian) and Chinese medicine as a natural remedy for sleep, stress and overall vitality.Ashwagandha's herbal substance aids in reducing the time taken to sleep and promotes better sleep quality. It naturally contains alkaloids that act as a sedative and help in reducing sleep deprivation effects.Ashwagandha also contains the active sleep-inducing component triethylene glycol in its leaves. This component was seen to induce significant non-REM sleep, as well as slight changes to REM sleep (14).Vitable Australia's Ashwagandha only uses high quality plant extracts, made using gentle solvents. Take the expert quiz and learn how ashwagandha can support your sleep as part of your Vitable custom supplements. What's better, our services also come with vitamin delivery where you can get your vitamin packs anywhere in Australia.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: American Sleep Association. What is Sleep and Why is It Important? Published on https://www.sleepassociation.org/about-sleep/what-is-sleep/. Accessed Oct 27, 2021. Aakash K. Patel, Vamsi Reddy, John F. Araujo. Physiology, Sleep Stages. NCBI. Updated April 22, 2022 on https://www.ncbi.nlm.nih.gov/books/NBK526132/. Accessed Oct 27, 2021. Eric Suni, John DeBanto. How Sleep Works. Sleep Foundation. Updated Oct 23, 2020 on https://www.sleepfoundation.org/how-sleep-works. Accessed Oct 27, 2021. Division of Sleep Medicine at Harvard Medical School. Sleep, Learning and Memory. Published Dec 18, 2007 on http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory. Accessed Oct 27, 2021. NIH. Brain Basics: Understanding Sleep. Published on https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep. Accessed Oct 27, 2021. NIH. Brain Basics: Understanding Sleep. Published on https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep. Accessed Oct 27, 2021. Centers for Disease Control and Prevention. How Much Sleep Do I Need? Published on https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html. Accessed Oct 27, 2021. Danielle Pacheco. “Exercise and Sleep”. Sleep Foundation. Published Jan 22, 2021 on https://www.sleepfoundation.org/physical-activity/exercise-and-sleep. Accessed on Oct 27, 2021. Mayo Clinic. Sleep Disorders. Published on https://www.mayoclinic.org/diseases-conditions/sleep-disorders/symptoms-causes/syc-20354018. Accessed Oct 27, 2021. Sleep.Org. How Sleep Works. Published Mar 12, 2021 on https://www.sleep.org/how-sleep-works/. Accessed Oct13, 2021. Christopher E. Kline, Ph.D. “The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement”. National Center for Biotechnology Information. Published Nov1, 2015 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/. Accessed on Oct 27, 2021. Kumar, A., Kalonia, H.. Protective effect of Withania somnifera Dunal on the behavioral and biochemical alterations in sleep-disturbed mice. Indian Journal of experimental biology, Published 2017 on https://www.ncbi.nlm.nih.gov/pubmed/17585686. Accessed Oct 27, 2021 Sleep Health Foundation. Asleep on the job: Costs of inadequate sleep in Australia. Published August 2017 on https://www.sleephealthfoundation.org.au/files/Asleep_on_the_job/Asleep_on_the_Job_SHF_report-WEB_small.pdf. Accessed November 1, 2021 Kumar, A., Kalonia, H. Effects of Withania somnifera on Sleep-Wake cycle in Sleep-Disturbed Rats: Possible GABAergic Mechanism. Published November 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3040882/ . Accessed Nov 24, 2021
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5 Yoga Poses to Help Digestion & Gut Health
Who knew yoga could actually be good for digestion problems? We're mind blown too. Discover all the poses that can help and start improving your digestive health today.
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Protecting your eyes: Simple tips to improve eye health
Our eyes allow us to interact and access the world around us through sight, allowing us to see shapes and colours that form our perception of the world (1).Our eyes are made up of a complicated network of layers of cells. They consist of parts that are visible such as the iris, pupil and conjunctiva, and parts that cannot be readily seen such as the retina and the optic nerve (2).This complicated system is responsible for picking up light and converting it into neurons that are sent to the brain for visual recognition (2). Keeping your eyes healthy can help you maintain your vision and quality of sight.Simple steps to keep your eyes healthyExercise and staying physically active can help improve eye health, effectively lowering the risk of health problems that can cause vision problems (3). Avoiding activities such as excessive smoking and drinking can also lower the risk of eye damage (3).Make sure your eyes are always protected, especially in dusty and airborne debris-prone areas such as construction sites, or looking at your computer screen each day (4). Protecting your eyes from harmful sun and ultraviolet (UV) rays is also important: wear sunglasses with good UV protection (4).Lastly, eating a well-balanced diet which includes nutrients that play a critical role in protecting and maintaining our eye health is important. Make sure you incorporate foods such as fruits, vegetables, legumes, lean meats, dairy, fish and nuts into your diet, as they are a good source of these vitamins and minerals (5).You may also consider boosting your diet with a personalised vitamin pack which can help ensure that you receive sufficient nutrients to support healthy eyes.Personalised vitamins packs to support eye healthLet's take a look at the kind of supplements that can support eye health when paired alongside a well-rounded and healthy diet:ZincZinc is an element that is part of various bodily processes and cell metabolism in the body. It plays an integral role in maintaining eye health as it is present in high concentrations in our retina (6). The body cannot produce zinc and must be consumed through foods such as meat, fish, poultry, cereals and dairy foods (7).Whilst a zinc deficiency can lead to a number of ocular problems (6), zinc supplements can be a good idea to add to your daily vitamins to help support eye health.AstaxanthinAstaxanthin is a bright red carotenoid found in foods such as salmon, shrimp and crab. It is known for its antioxidant abilities, and the promotion and protection of healthy eye functions (8).Adding astaxanthin supplements can help support eye macula and retina health, plus relieve visual fatigue.Vegan omegaVegan omega is an alternate source of omega-3 fatty acids derived from plant-based sources such as algae, flaxseed, beans, chia seeds, walnuts, edamame, among other sources (10). Benefits of omega-3 fatty acids include boosted support for eye health through DHA, or Docosahexaeonic acid, which helps improve your vision. DHA is one of the most complex forms of omega-3 and is difficult to consume in sufficient amounts due to its limited sources (11).Adding vegan omega-3 supplements to your daily vitamin plan can maintain and support eye health. Vitable Australia can help you build your personalised vitamin pack with custom supplements tailored to your needs. When paired with a healthy diet, a monthly vitamin subscription can help keep you on track as you keep your eyes and your vision protected. Vitamin delivery is available as well: enjoy the best vitamin packs from the comfort of your own home! Find out more about other areas that the above supplements can help you with:Zinc | Astaxanthin | Veg 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: Health Direct Content Team. “Eyes”. Health Direct: Healthdirect.Gov.Au. Published January 2020 on https://www.healthdirect.gov.au/eyes. Accessed November 8, 2021. Department of Health Content Team. “How the eye works”. Australian Government Department of Health: Health.Gov.Au. Published December 2008 on https://www1.health.gov.au/internet/publications/publishing.nsf/Content/ageing-eyehealth-risk-factors.htm~ageing-eyehealth-risk-factors-4.htm~ageing-eyehealth-risk-factors-4-2.htm. Accessed November 8, 2021. National Eye Institute Content Team. “Keep Your Eyes Healthy”. National Eye Institute: Nei.Nih.Gov. Published May 19, 2021 on https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/keep-your-eyes-healthy. Accessed November 8, 2021. Health Direct Content Team. “Eye care”. Health Direct: Healthdirect.Gov.Au. Published 2021 on https://www.healthdirect.gov.au/eye-care. Accessed November 8, 2021. Johnson, & Rasmussen, H. “Nutrients for the aging eye”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published June 19, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693724/. Accessed November 8, 2021. Grahn, B. H., Paterson, P. G., Gottschall-Pass, K. T., & Zhang, Z. “Zinc and the Eye”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 20, 2001 on https://pubmed.ncbi.nlm.nih.gov/11349933/. Accessed November 8, 2021. Health Direct Content Team. “Eye care”. Health Direct: Healthdirect.Gov.Au. Published March 2021 on https://www.healthdirect.gov.au/zinc. Accessed November 8, 2021. Abdel-Aal, E. S., Akhtar, H., Zaheer, K., & Ali, R. “Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 9, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/. Accessed November 7, 2021. Mark, TSO., Tim-Tak, LAM. “Method of retarding and ameliorating central nervous system and eye damage”. Published October 27, 1994 on https://europepmc.org/article/PAT/US5527533. Accessed November 7, 2021. Physicians Committee for Responsible Medicine Content Team. “Omega-3 Fatty Acids and Plant-Based Diets”. Physicians Committee for Reponsible Medicine: Pcrm.Org. Published September 4, 2020 on https://www.pcrm.org/good-nutrition/nutrition-information/omega-3. Accessed November 8, 2021. Harvard Health Publishing Content Team. “Omega-3 For Your Eyes”. Harvard Health Publishing: Health.Harvard.Edu. Published August 1, 2012 on https://www.health.harvard.edu/heart-health/omega-3-for-your-eyes . Accessed November 8, 2021
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Personalised daily vitamins to increase your antioxidant intake
Antioxidants and what they doAntioxidants are natural or man-made substances that either impede or prevent cell damage. Research has shown that individuals who eat healthy, balanced diets have reduced risk of certain illnesses brought about by oxidative stress triggered by free radicals (1).Free radicals are highly unstable molecules that are considered by-products of bodily processes such as metabolism and conversion of food to energy. They also come from external sources like cigarette smoke, air pollution, and sunlight. These cause oxidative stress, which results in cell damage and is believed to contribute to various debilitating health disorders and eye problems.Antioxidants combat the effects of oxidative stress. Vitamin C and E, selenium, carotenoids (e.g., beta-carotene, lycopene, lutein, zeaxanthin) are all examples of antioxidants (1).These antioxidants can be consumed through a balanced diet. However, healthy food isn't always accessible, especially those living a fast-paced lifestyle. In those cases, personalised daily vitamins or subscription vitamins can assist.Seeing as oxidative stress can be caused by different factors each day, personalised daily vitamins can help provide support for a healthy lifestyle. Here are some antioxidants that you can consider: AstaxanthinThis substance is a carotenoid that reduces free radicals that can be formed in the body. Astaxanthin is also capable of reducing free radical damage to bodily cells (2). It does this by reacting with radicals to inhibit chain reactions that can cause harm to the body.Vitamin CYour personalised daily vitamins can include this popular antioxidant, also known as ascorbic acid. It helps form blood vessels, cartilage, muscle and collagen as well as aids in the healing process. Vitamin C also reduces free radicals formed in the body (3).CranberryThis fruit is often associated with urinary tract, cardiovascular and even oral and gastrointestinal health benefits. Cranberries are abundant in polyphenols, which, including antibacterial antiviral, antimutagenic, anticarcinogenic and anti-inflammatory properties, have antioxidant effects. Many studies support that cranberry bioactives (chemical compounds or microbes) reduce free radicals in the body, in vitro and vivo laboratory experiments (4). Evidence also shows that consumption of cranberry bioactives lessens blood markers of oxidative stress in healthy people as well as those with cardiovascular risk factors.CurcuminApart from decreasing free radical damage to body cells, polyphenol curcumin aids in the management of oxidative and inflammatory issues. Curcumin is found in turmeric, a member of the ginger family and a popular ingredient in certain dishes. Turmeric is also utilised as a medical herb in Asian countries due to its antioxidant properties. Curcumin, its main polyphenol, is known to improve systemic markers of oxidative stress. It seeks out different types of free radicals and prevents harmful chain reactions from occurring in the body (5).Looking to up your antioxidant intake? Give Vitable vitamins a try. Our multivitamin subscription lets you pick which nutrients are right for you to be paired with a well-rounded diet and healthy lifestyle. Only take the daily vitamins you need as part of your custom vitamin packs. We also do vitamin delivery, making sure you get your personalised packs brought straight to your doorstep!Find out more about other areas that the above supplements can help you with:Astaxanthin | Vitamin C | Cranberry | Curcumin*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: "Antioxidants: In Depth". National Center for Complementary and Integrative Health. Published 8 Nov 2021 on https://www.nccih.nih.gov/health/antioxidants-in-depth . Accessed 8 Nov 2021. Ambati, RR et. al. "Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications - A Review". Marine Drugs. Published 7 Jan 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917265/ . Accessed 8 Nov 2021. "Vitamin C". Mayo Clinic. Published 17 Nov 2020 on https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932 . Accessed 8 Nov 2021. Blumberg JB, et. al. "Cranberries and Their Bioactive Constituents in Human Health". Advances in Nutrition. Published 6 Nov 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/ . Accessed 8 Nov 2021. Hewlings SJ & Kalman DS. "Curcumin: A Review of Its' Effects on Human Health". Foods. Published 22 Oct 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ . Accessed 8 Nov 2021.
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Tips and tricks for stress management and relief
Working towards an approaching deadline, waiting for the bus when you're running late, preparing for a daunting interview - these are some experiences that may result in stress. Whilst in the midst of these situations stress may seem overwhelming, people are resilient in their capacity to experience stressors and effectively recover from them.Stress is the expected human reaction to a challenging or dangerous situation (1). It is a process that occurs when a situation demands more from us, physically or mentally, and the available resources to cope with these demands are not enough. Stress may vary from person to person: what may feel extremely stressful for one person can be manageable for another (2).Effects of stressStress is not always a bad thing: some people thrive under stress, leveraging it as motivation to get things done. However, too much stress can have negative effects on your health. This can include affecting learning and memory processes. The body's immune system may also suffer from excessive stress (3). It can affect your everyday life by adding strain on both your mental and physical performance.Repeated exposure to stress can also lead to a tendency to self-soothe or look for comfort during periods of high stress. They can lead to negative habits such as stress-eating, whereby the hunger cues are ignored and consumption of food is used to fill an emotional void caused by feelings of stress (4).Poor habits under stressStress can reinforce and promote the forming of unhealthy and potentially harmful habits (4). For instance, the stressor may act as a trigger for certain actions or behaviours, such as overeating or shopping. These actions or behaviors may feel like rewards after undergoing stress.When left unaddressed, or if other factors such as the timing of the stressor prove too much to handle, stress can lead us to lean on these habits. The heavier dependence on these actions or behaviours, as in the case of compulsive eating or shopping, may have negative effects on our physical and mental wellbeing.Any adverse effects of stress and the persistence of bad habits such as stress-eating and other similar activities can be avoided with proper stress management.How to manage stressStress management is a combination of good habits that comes from being able to identify what your stressors are. When your stressors are greater than your ability to cope, you need to restore, reboot and recalibrate. This can be done by reducing or removing the stressor, or increasing your ability to cope, or both (5). Leading an active lifestyle can help deal with stress. Exercise prompts your body to release hormones that make you feel good, such as endorphins, which can help reduce stress. Exercise can also release tension in your body, which can build up over time due to stress (6).A nutritious diet is also important for stress management. Eating plenty of healthy food such as fruits and vegetables, and avoiding highly processed foods, sugar, refined carbohydrates and saturated fats can help your body cope with stress (2). Preparing your body and giving it the right tools to reduce and manage stress through adequate nutrition can go a long way in stress management.Supplements to help mitigate the effects of stressA healthy and well-rounded diet can provide you with all the nutrients needed to help manage stress. If you want to ensure that you receive these nutrients sufficiently, supplementation can be considered. These are some of the vitamins and minerals you can choose to help support stress management:AshwagandhaAshwagandha is one of the most widely known herbs of the traditional medicine system of India, Ayurveda. It is traditionally used in Ayurvedic medicine to help relieve symptoms of stress (7). Ashwagandha supplements can help enhance the body's adaptation to stress through restoring stress-induced alterations in the body's cortisol and glucose levels, among others (8).MagnesiumMagnesium is a mineral naturally produced in our bodies and can be found in many leafy green vegetables and animal foods. It is essential in many enzyme systems in our body that are responsible for growth and the production of energy (9). Magnesium is a common factor in many stress-related pathologies.Boosting the amount of magnesium your body has can lead to benefits that include added support to the body's moderation of stress (10). The level of magnesium in our bodies is closely linked to stress levels (10).Vitamin B complexVitamin B complex is a group of eight water-soluble vitamins essential for various processes in the body involving metabolism. Most of these vitamins can't be stored in the body and must be consumed regularly via our diet (11). Taking vitamin B complex supplements can help promote healthy stress responses in our bodies by aiding the reduction of stress and fatigue (2). It achieves this by maintaining the body's homocysteine levels, which is an indication of stress levels (12).Calcium plusCalcium is an essential element that is part of various bodily functions, such as the growth of our bones (13). Calcium deficiency in the body can lead to rise of stressors in the body (14), so if your diet is lacking in calcium-rich foods, you may want to consider supplementation to help address potential shortfalls.Vitamin B12Vitamin B12 is involved in helping the body produce red blood cells, the processing of food to energy, and keeping the nervous system healthy (15). Vitamin B deficiency is linked to the body's homocysteine levels (16). Adding a vitamin B12 supplement to your diet can be a beneficial way to support healthy stress responses in your body.Ginkgo and BrahmiGinkgo is one of the world's oldest living plant species and has been used in traditional Chinese medicine for thousands of years, while Brahmi is a common herb used in traditional Ayurvedic medicine (17).Together, Ginkgo and Brahmi are known to contain agents that can help enhance the body's reaction to stress and promote stress relief (18). Ginkgo and Brahmi supplements may be a good choice for your stress management journey. These are just some of the vitamins and minerals that can be used to tailor-fit your stress management needs. It is important to be aware of the unique needs of your body, to help prepare it for whatever daily challenges and stressors your day can bring.Vitable offers vitamin delivery in Australia right to your doorstep. Our monthly vitamin subscription can contain vitamins and minerals personalised for your everyday health needs. Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium plus | Vitamin B12 | 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: Health Direct Content Team. “Stress”. Health Direct: Healthdirect.Gov.Au. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed November 7, 2021. Better Health Channel Content Team. “Stress”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/stress#about-stress. Accessed November 7, 2021. Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T., Sahebkar, A. “The impact of stress on body function: A review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 21, 2017 onhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/. Accessed November 7, 2021. Schwabe, L., & Wolf, O. T. “Stress Prompts Habit Behavior in Humans. Journal of Neuroscience”. US National Library of Medicine National Institutes of Health: Nih.Gov. PublishedJune 3, 2009 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6666491/. Accessed November 7, 2021. Mayo Health Clinic Content Team. “Need stress relief? Try the 4 A's”. Mayo Health Clinic: MayoClinic.Org. Published July 31, 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044476. Accessed November 7, 2021. Queensland Health Content Team. “5 ways to reduce stress right now”. Queensland Health: Health.Qld.Gov.Au. Published March 12, 2018 on https://www.health.qld.gov.au/news-events/news/how-to-reduce-stress-right-now . Accessed November 7, 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. Salve, J., Pate, S., Debnath, K., & Langade, D. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. National Library of Medicine: Pubmed.Ncbi.Nlm.Nih.Gov. Published September 1999 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/. Accessed November 7, 2021. Nutrients Reference Values for Australia and New Zealand Content Team. “Magnesium”. Ministry of Health, Nutrients Reference Values: Nrv.Gov.Au. Nih.Gov. Published April 9, 2014 on https://www.nrv.gov.au/nutrients/magnesium. Accessed November 7, 2021. Vink, R., & Nechifor, M. “Magnesium in the Central Nervous System”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed November 7, 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 November 7, 2021. Stough, C., Simpson, T., Lomas, J., McPhee, G., Billings, C., Myers, S., Oliver, C., & Downey, L. A. “Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published December 22, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/. Accessed November 7, 2021. Vannucci, L., Fossi, C., Quattrini, S., Guasti, L., Pampaloni, B., Gronchi, G., Giusti, F., Romagnoli, C., Cianferotti, L., Marcucci, G., & Brandi, M. L. “Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters”. S National Library of Medicine National Institutes of Health: Nih.Gov. Published December 10, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/. Accessed November 7, 2021. Health Direct Content Team. “Vitamin C”. Health Direct: HealthDirect.Gov.Au. Published March 2020 on https://www.healthdirect.gov.au/vitamin-c. Accessed November 6, 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 November 7, 2021 Higdon, J. “Vitamin B12”. Oregon State University, Linus Pauling Institute: Lpi.OregonState.Edu. Published 2000 on https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12. Accessed November 7, 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 November 7, 2021. Walesiuk, A., Trofimiuk, E., & Braszko, J. “Ginkgo biloba normalizes stress- and corticosterone-induced impairment of recall in rats”. Pharmacological Research, 53(2), 123–128. https://doi.org/10.1016/j.phrs.2005.09.007 Tamura, J., Kubota, K., Murakami, H., Sawamura, M., Matsushima, T., Tamura, T., Saitoh, T., Kurabayshi, H., & Naruse, T. “Immunomodulation by vitamin B12: augmentation of CD8+ T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficient patients by methyl-B12 treatment”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 1999 on https://pubmed.ncbi.nlm.nih.gov/10209501/. Accessed November 6, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Clinic: MayoClinic.Org. Published on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed November 6, 2021. Gutiérrez, S., Svahn, S. L., & Johansson, M. E. “Effects of Omega-3 Fatty Acids on Immune Cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published October 11, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/. Accessed November 6, 2021. Harvard School of Public Health Content Team. “Biotin - Vitamin B7”. Harvard School of Public Health: Hsph.Harvard.Edu. Published March 2020 on https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/. Accessed November 6, 2021. Agrawal, S., Agrawal, A., & Said, H. M. “Biotin deficiency enhances the inflammatory response of human dendritic cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 13, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129763/. Accessed November 6, 2021. Dwipayanti, N. M. U., Lubis, D. S., & Harjana, N. P. A. “Public Perception and Hand Hygiene Behavior During COVID-19 Pandemic in Indonesia”. Frontiers in Public Health: Frontiersin.Org. Published May 13, 2021 on https://www.frontiersin.org/articles/10.3389/fpubh.2021.621800/full. Accessed November 7, 2021. Alzyood, M., Jackson, D., Aveyard, H., & Brooke, J. “COVID‐19 reinforces the importance of handwashing”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published May 14, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7267118/. Accessed November 7, 2021.
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Top tips to manage work stress effectively
Around 75% of Australians revealed that stress in their lives adversely affected their health (1). Stress is commonly defined as a person's reactive mechanism to a challenging or dangerous situation (2). It allows the human mind to decide whether to “fight or take flight.” Although usually associated with negative emotions, experiencing stress once in a while isn't always a bad thing.However, extended or chronic exposure to a stressor leading to prolonged stress can have detrimental effects physically and mentally. For example, in an instance of fear or trauma, a person's heart rate can increase to stimulate the body to take action. But prolonged exposure to this kind of stressor can prevent the body or mind from returning to normal activity, which can then lead to further health complications (3).Discussing how stress can affect a person or cause illness is a little tricky. Stress all comes down to the individual's perception of what they perceive as stressful. What is stress to one person is a breezy situation to another, and it all depends on that person's ability to adapt to the stressor (2).Work stressA common source of stress comes from the workplace. With the advancement of digital technology, everyday tasks have become more complex. While this can greatly enhance work, it also generates a larger scope or expectation from professionals. Of course, financial stress may also arise from work.The research on stressResearch shows that young Australian adults belonging to generation Y are more stressed than the previous generation (generation X) and the baby boomers (people born during the post-World War II baby boom, between 1946 and 1964). They are also more likely to report mental health concerns than older Australians. Personal finances, family and trying to maintain a healthy lifestyle are likely to be the top 3 reasons why people from gen Y say they are stressed (2).The pandemic has also added to the stress people might experience over working (1)0. You may feel fear and anxiety over being exposed to the virus while in the workplace. You may also feel concern over the uncertainty that the pandemic and lockdowns bring. Having to learn new technologies in order to keep working may also be stressful, as well as adapting to working from home, or seeing changes in your workload or work schedule.Recognising workplace stressWork stress can manifest through the following physical symptoms (2): Fatigue Muscular tension Headaches Palpitations Sleeping difficulties Gastrointestinal upsets, such as diarrhea or constipation Dermatological disorders Work stress can also manifest in the following psychological symptoms: Neurological conditions Discouragement Irritability Pessimism Feelings of being overwhelmed and inability to cope Indecision People may experience these symptoms in common workplace events or situations. For example, extended work hours or heavy work loads could cause fatigue and/or lack of sleep. Over-supervision or harassment could also trigger psychological symptoms in a worker.Work stress, if not controlled, can lead to employer costs as well. Studies have identified these potential costly occurrences due to reported work-related stress (2): Employee turnover Healthcare expenditure Absenteeism Treatment Insurance claims for stress-related industrial accidents (costs nearly twice as much as non-stress related industrial accidents). Due to the potential costs of work stress, it's important to know how to address it. Here are some tips on how to deal with stress at work.Identify stress triggers and tackle them appropriatelyWhile we may not be able to control all the situations we face in our workplace, there are some lifestyle changes we can make to fight against uncontrollable stressors.Target stressorsStart by identifying stressors that lead to any of the physical or psychological symptoms of work stress. Note down these places, instances or people that are present when you manifest any of the symptoms.Once identified, target them appropriately. For example, if you face a heavy workload and become frustrated with the lack of time to finish it, try creating a time management plan. Set realistic goals and expectations - continuously evaluate progress on tasks and adjust timelines accordingly. Make a priority list - rank your tasks and start your day with tasks that are on top of the list, then work your way down. Protect your time - especially when dealing with high-priority tasks, keep your focus on the task. Block your schedule and work in a place where you can give it full priority (2). Rest and relaxationRelaxation is a crucial tool in fighting work stress. There are several online resources you can find on deep breathing techniques, meditation, or other relaxation techniques. Of course, regular exercise and a balanced diet have also been well-documented to aid in stress relief.ExerciseStress management includes regular physical activity and extra-curricular activities or healthy hobbies, like listening to music or outdoor activities. Avoid unhealthy habits that can lead to more complications later on, such as too much caffeine, alcoholism or smoking.SupplementationGetting sufficient nutrients is important to help the body cope with stress. However, if you don't get enough nutrients from your diet, you may consider supplementation. Here are some options:Ginkgo and BrahmiGinkgo, the brain herb, is a powerful adaptogen that has the ability to improve brain function, concentration and memory along with supporting the body's stress response. Brahmi, a traditional Ayurvedic (Indian) nerve tonic, exerts nootropic activity to enhance cognition.The high dosage combination of 3,000mg for both herbs makes it a powerful formula to enhance the quality of memory and brain function in everyday life. Vitable's herbal combination supplement of Ginkgo and Brahmi helps relieve symptoms of stress.MagnesiumMagnesium supplements are essential for proper muscle function and overall brain health, which are necessary to support the body as it undergoes stressful situations.CalciumAlso consider supplementing the body with calcium. Calcium plays a vital role in muscle contraction, most especially in the regulation of heart muscle contractions (2).Good muscle health allows for the body to function optimally. Muscle health is crucial for healthy heart contractions, energy production, immune function and more. Vitable's Calcium Plus supplements can help maintain good muscle health.AshwagandhaAshwagandha from Vitable can also relieve symptoms of stress. Vitable's Ashwagandha formula contains ashwagandha as well as Ziziphus and Schizandra, which are adaptogenic herbs helping the body adapt to stress. Traditionally, they have been used in Ayurvedic (Indian) and Chinese medicine as a natural remedy for sleep troubles, stress and overall vitality.B vitaminsComplement healthy lifestyle practices and exercise with the energy production nutrient, vitamin B complex. Vitamin B complex helps support healthy stress response in the body. This supplement also supports the immune system and nourishes the nervous system to allow for an active lifestyle.You may also ramp up your daily nutrient absorption of B12 with Vitable's Vitamin B12 supplement. This aids in the metabolism of fats and amino acids. It also plays a role in releasing energy from food, giving you the boost you need to deal with stressful situations.You can manage workplace stress with simple life adjustments. To help you combat stress, you might also want to consider a supplement subscription from Vitable which you can pair alongside a healthy diet. We offer custom vitamins in Australia where you can mix and match your vitamin daily packs and have it delivered straight to your door through our vitamin delivery!Find out more about other areas that the above supplements can help you with:Ginkgo Brahmi | Magnesium | Calcium | Ashwagandha | 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: Way Ahead Mental Health Association NSW. https://wayahead.org.au/stress-and-australians/ Accessed Nov 9, 2021. Health Direct. Stress. Health Direct. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed Nov 7, 2021. National Institute of Mental Health. 5 Things You Should Know About Stress. National Institute of Health. Published on https://www.nimh.nih.gov/health/publications/stress. Accessed on Nov 7, 2021. Mohd. Razali Salleh. Life Event, Stress and Illness. Malays J Med Sci. Pulished October 15, 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/. Accessed on Nov 7, 2021 Australian Psychological Society. Stress and Wellbeing in Australia Survey. Australian Psychological Society. Published 2014 on http://www.psychology.org.au/. Accessed on Nov 7, 2021. Better Heath Channel. Work-related Stress. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/work-related-stress. Accessed Nov 7, 2021 UMASS LOWELL. Financial Cost of Job Stress. Published on https://www.uml.edu/Research/CPH-NEW/Worker/stress-at-work/financial-costs.aspx. Accessed Nov 7, 2021. Mayo Clinic Staff. Coping with stress: Workplace tips. Published on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/coping-with-stress/art-20048369. Accessed Nov 7, 2021. Braun, L., and Cohen,Marc. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Published 2015. Accessed on Nov 7, 2021. Employees: How to Cope with Job Stress and Build Resilience During the COVID-19 Pandemic. CDC. Published December 2020 on https://www.cdc.gov/coronavirus/2019-ncov/community/mental-health-non-healthcare.html. Accessed on Nov 14, 2021.
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