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.
Staying sharp as you age: Enhancing memory and mental function
If you prioritise your health and train your brain every day to enhance memory and mental function, your age is merely a number!With aging comes different things, good and bad. We gain more wisdom through a breadth of life experiences, but at the same time, our body inevitably shows signs of all the physical and physiological wear and tear it's endured over the years. Our mental sharpness in particular is one of the first bodily functions to reflect signs of ageing. You may notice little things like slips in memory or decision-making that tend to happen more often, challenges in remaining focused and alert, or difficulty learning new tasks and maintaining mental clarity throughout the day. Enhancing memory and mental function become a priority for older individuals as cognitive abilities begin to diminish as a normal part of life. Though it is expected that mental function will decline over time, it can still be a stressful experience for older individuals that depend on retaining sharpness in their mental abilities to get through their day-to-day activities. You may relate to this as well, as your job, lifestyle, interests, or family life all require you to be able to think on your feet. This article offers options for those individuals dealing with this health issue and who have made enhancing memory and mental function a top concern. Though the process of mental ageing cannot be stopped, there are things one can do to slow it down and make the transition to one's sunset years more comfortable. Below, we talk about how to enhance memory and mental function in your older years through continued strengthening of the body via exercise and diet, as well as through proper supplementation.Enhancing memory and mental function through exercise and dietEnhancing memory and mental function is not only a matter of keeping one's mind healthy; it requires you to keep all body systems up and running, as a holistically healthy body contributes to overall brain health and good mental function. You can do this in two ways: making sure that your body gets adequate exercise as well as by eating well. Exercising mind and body The first thing to know about exercise and mental function is that physical activity is integral in the development of new nerve cells and increases the connections between brain cells. When these bodily processes continue to go smoothly even in old age, mental function is more likely to stay efficient and adaptive (1) Apart from getting enough physical activity, enhancing memory and mental function also involves doing adequate mental exercises. It's a natural process for our brains to become familiar with our everyday tasks and habits, especially when we settle into a daily routine at work and with our personal lives. We're exposed to much less mental stimulation as we advance in life, and this causes our brain to stop growing and developing. To combat this, we can engage in novel activities such as learning a new skill, exploring new hobbies, reading books, taking a class or joining a workshop or staying connected with others in a variety of social contexts (3). Eating for healthy mental function Healthy diets are a concern for individuals of every age. Though nutritional needs may change as we go through different life stages, it's still imperative we eat in accordance with what our bodies need. While it's true that old age means we become less active, need fewer calories, and are much more prone to developing aches and pains, there are foods that we should be conscious about avoiding or including during mealtimes. Enhancing memory and mental function in old age requires one to incorporate fruits, vegetables, whole grains, as well as lean meats like fish and poultry into your diet. On the other hand, you must limit sugar, salt, and bad fats (2). You can always consult with a licensed nutritionist if you wish to deepen your knowledge about specific foods that are right for enhancing memory and mental function. A consultation on the best methods of food preparation should also be in order for one to reap the benefits of healthy foods you eat.Supporting exercise and diet with supplementation Enhancing memory and mental function may also be achieved by taking the right mineral and vitamin supplements for your specific health concerns. Older individuals may want to look into supplements that target maintaining mental function as they advance in age, some of which we list here.ZincZinc is a micronutrient that supports brain function. It is found in high levels throughout the brain, including the hippocampus, the brain's centre of learning and memory (13). A deficiency in this nutrient may affect working memory.IronIron is necessary for red blood cell production and maintaining oxygen levels in the blood. When iron contributes to these processes, it's better able to support brain function (4).AstaxanthinAmong older individuals, Astaxanthin has shown benefits in the maintenance of cognitive function. This substance contains neuroprotective properties that strengthen this function (5).AshwagandhaTraditionally used in India's ancient system of medicine, this centuries-old super herb is beloved for its ability to reduce cognitive fatigue.MagnesiumDespite not being produced by the body naturally, magnesium is necessary for protecting nervous system health as well as supporting overall brain function throughout life (6).Vitamin B ComplexVitamin B levels are linked with brain atrophy, hence, getting enough of it on a daily basis has been found to contribute to brain health and function (7).Acetyl L-CarnitineSupplementation of Acetyl L-Carnitine exerts neuroprotective effects and supports nervous system health. It's also able to aid in the creation of neurotransmitters, ensuring that our brain is able to communicate effectively with other organs and systems in the body (8).Vitamin CAscorbate, also known as Vitamin C, is a vital antioxidant that acts as a neuroprotective agent that is essential in supporting brain function (9).Vitamin B12The brain and nervous system as a whole benefit from Vitamin B12 supplements. This vitamin maintains brain health as we advance in life, being a critical ingredient in protecting mental function (10).Ginkgo and BrahmiThe potent combination of Ginkgo and Brahmi is well known to those who subscribe to the ancient Indian and Chinese system of healing and health. Taken together in a single supplement, one can experience deep nourishment of the brain and support of brain heath (11).Fish oilWith the brain being made up of mostly omega-3 fatty acids, healthy fats such as those found in fish oil are crucial for brain development, integrity, function and overall health. It then comes to no surprise that this supplement supports nervous system functioning and brain health (12).Remember that the brain is one of the most important parts of our body that we need to take care of and that this remains true even as we get older. Enhancing memory and mental function requires us to care for our brains and bodies overall via physical and mental exercise, eating healthily, and taking appropriate supplements such as those provided by Vitable Australia. You can create your personalised vitamin packs to help you achieve your specific health goals thanks to Vitable Australia's flexible and highly customisable vitamin supplement services. With Vitable's vitamin subscription service, you can get the essential supplements for protecting mental function such as fish oil, iron, magnesium, vitamin B complex, Acetyl L-Carnitine, Vitamin C, zinc, Gingko & Brahmi, Ashwagandha, and Astaxanthin. Your vitamin packs from Vitable can also be delivered straight to you anywhere in Australia for maximum convenience and reliability. *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Harvard Health Publishing. “12 ways to keep your brain young”. Harvard Health Publishing. Published January 29, 2020, on https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young. Accessed January 10, 2021.2. National Institute of Aging. “Cognitive Health and Older Adults”. National Institute of Aging. Published (n.d.) on https://www.nia.nih.gov/health/cognitive-health-and-older-adults. Accessed January 10, 2021.3. Help Guide. “How to Improve Your Memory”. Help Guide. Published (n.d.) on https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm. Accessed January 10, 2021.4. Vitable. “Iron”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/iron. Accessed January 10, 2021.5. Vitable. “Astaxanthin”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/astaxanthin. Accessed January 10, 2021.6. Vitable. “Magnesium”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed January 10, 2021.7. Vitable. “B Complex”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed January 10, 2021.8. Vitable. “Acetyl L-Carnitine”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/acetyl-l-carnitine. Accessed January 10, 2021.9. Vitable. “Vitamin C Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-c-plus. Accessed January 10, 2021.10. National Center for Biotechnology Information. “Vitamin B12, cognition, and brain MRI measures”. Published September 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3179651/. Accessed February 18, 2022. 11. Vitable. “Gingko & Brahmi”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed January 10, 2021.12. Vitable. “Fish Oil”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/fish-oil. Accessed January 10, 2021.13. Warthon-Medina, M., "Zinc intake, status and indices of cognitive function in adults and children: a systematic review and meta-analysis". European Journal of Clinical Nutrition. Published April 2015 on https://www.nature.com/articles/ejcn201560. Accessed January 21, 2022.
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Sensitive skin? Here's what you can do
Is your skin easily irritated by the use of products or just regular exposure to the elements? Sounds like you may have sensitive skin.Does it sting when you use certain soaps or cleansers? Do you break out in rashes when your skin comes in contact with clothes laundered in strong detergents? If so, it's possible that you may have sensitive skin.What is sensitive skin, and what is the best skincare for sensitive skin? Read on to find out.Risk factors for skin sensitivityWomen are more likely to have sensitive skinIn many studies, women report having more sensitive skin (1, 2). One possible reason may be that males tend to have a thicker epidermis, or outermost skin layer, compared to women. Women also tend to use more products, especially facial products, which may increase exposure to materials that create unpleasant skin reactions. Women also experience hormonal changes that may result in more sensitive skin. For instance, studies have found that a woman's menstrual cycle may affect skin sensitivity. Post-menopausal women have also reported that their skin became more sensitive after menopause (2).Environmental factorsCertain environmental factors may favour the manifestation of skin sensitivity (3). These include low temperature, humidity, strong wind, and sun exposure. Pollution may also give rise to sensitive skin reactions.Skin productsCosmetic product use has been a widely-reported triggering factor of sensitive skin (3). These include perfumes, facial cleansers, cosmetics, hair products, soaps, and deodorants (1). Potentially irritating ingredients such as alcohol, fragrances, propylene glycol, and alpha-hydroxy acids may increase the likelihood of symptoms.Household productsExposure to household items, such as cleaning products, laundry detergent, dishwashing liquid, and fabric softener, may also trigger sensitive skin (1).The best skincare for sensitive skinSensitive skin is usually treated by addressing any underlying causes or triggers. Here are some things you can do as part of skincare for sensitive skin:Avoid products that may cause irritationThe best skincare for sensitive skin is avoiding known irritants. If you find that a particular product triggers itchiness, rashes, or other unpleasant sensations, try to find alternative products you can use instead (2). Try skin products with milder ingredients.Using non-irritating moisturisersDaily use of moisturizer has been found to decrease skin sensitivity (1). Sensitive skin has also been found to be connected to skin dryness, which leads to a greater disruption of the protective function of the skin (1). Skin dryness can be avoided with the use of gentle lotions or moisturisers (4). Protect your skin from the sunPart of the best skincare for sensitive skin is avoiding the sun. Protecting yourself from UV damage is important to protect your skin, regardless of whether or not you experience skin sensitivity. Sun exposure is connected to wrinkles, age spots, and various skin conditions (4). To avoid UV damage, it helps to avoid sun exposure entirely. When you do need to go under the sun, don't forget to use sunscreen with at least 15 SPF. You may need to reapply sunscreen, especially if you have been perspiring or swimming. Wearing protective clothing like hats, long-sleeved tops, and long pants also protects your skin. Get out of the daytime sun and seek shade wherever possible.Keep your skin nourished with supplementationThe skin needs various nutrients to perform at optimal levels. While these nutrients are best taken in through a healthy, balanced diet, we are not always able to get the vitamins and minerals we need through what we eat. In this case, it may help to take supplementation.Here are some supplements you can take as part of the best skincare for sensitive skin:ZincZinc supports healthy skin by promoting wound healing. It has also been used to help treat some dermatological conditions - always reach out to a dermatologist or skin specialist to understand how zinc could help you (5).IronIron supports skin health by playing an important role in the normal development and function of the skin. It helps support collagen formation by encouraging the proliferation and differentiation of human skin cells (6).*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin promotes skin health by inhibiting age-related skin irritation, sensitivity and dehydration (7). It also improves skin integrity and elasticity, as well as reduces oxidative damage (7).B complexThe B group of vitamins is made up of eight water-soluble vitamins that are essential for a variety of bodily processes. Among these, Riboflavin (B2) and Niacin (B3) in particular, help maintain skin health (8).Vitamin CVitamin C promotes healthy skin because it is required for collagen synthesis. Collagen is an essential building block of the skin, hair, and nails. Large amounts of Vitamin C are found in the dermal and epidermal layers of the skin and have been found to benefit skin cells (9).CranberryCranberries contain polyphenols, which have been found to play a role in protecting the skin integrity, skin structure and encouraging skin repair (10, 11).CollagenCollagen is the primary structural protein in the connective tissue that makes up the skin, hair, and nails. Collagen promotes healthy skin by helping improve skin hydration and elasticity. It also prevents wrinkles and dry skin. Collagen further stimulates skin cells to create more collagen, which may help delay signs of skin ageing, and improve the firmness of skin (12).BiotinBiotin supports healthy skin by playing a key role in the synthesis of fatty acids, which the skin needs to help produce a barrier of oil that protects the skin from sun and environmental damage (13). Sign up for your Vitable vitamins today. Vitable gives you custom vitamin packs for your own specific health concerns. Make use of our vitamins subscription and get your vitamin delivery anywhere in Australia.Find out more about other supplements that can support skin health:Zinc | Iron | Astaxanthin | B complex | Vitamin C | 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: Farage, M., "The Prevalence of Sensitive Skin". Frontiers in Medicine. Published May 2019 on https://www.frontiersin.org/articles/10.3389/fmed.2019.00098/full. Accessed 24 Jan 2022. Dyall-Smith, D., "Sensitive skin". DermNet NZ. Published 2009 on https://dermnetnz.org/topics/sensitive-skin. Accessed 24 Jan 2022. Duarte, I., et. al., "Sensitive skin: review of an ascending concept*". Anais Brasileiros de Dermatologia. Published Aug 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5595600/. Accessed 24 Jan 2022. Mayo Clinic Staff. "Skin care: 5 tips for healthy skin". Published Jan 22, 2022 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237. Accessed 24 Jan 2022. Gupta, M., et. al., "Zinc Therapy in Dermatology: A Review". Dermatol Res Pract. Published July 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/. Accessed 24 Jan 2022. Hirobe, T. "Iron and skin health: iron stimulates skin function". Handbook of diet, nutrition and the skin. Published 2012 on https://link.springer.com/chapter/10.3920/978-90-8686-729-5_12. Accessed 24 Jan 2022. Vitable. "Astaxanthin". Vitable. Published n.d. on https://research.get.vitable.com.au/astaxanthin. Accessed 24 Jan 2022. Better Health Channel. "Vitamin B". Better Health Channel. Last reviewed March 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed 24 Jan 2022. Vitable. “Vitamin C Plus”. Vitable. Published n.d. on https://research.get.vitable.com.au/vitamin-c-plus. Accessed 24 Jan 2022. Khoo, C., Liu, H., "Chapter 8 - Effect of Cranberry Polyphenols and Metabolites on Microbial Activity and Impact on Urinary Tract Health". Polyphenols: Prevention and Treatment of Human Disease (Second Edition). Published 2018 on https://www.sciencedirect.com/science/article/pii/B9780128130087000084. Accessed 24 Jan 2022. Afaq, F., Katiyar, S., "Polyphenols: Skin Photoprotection and Inhibition of Photocarcinogenesis". Mini Rev Med Chem. Published Dec 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3288507/. Accessed 24 Jan 2022. Vitable. “Collagen”. Vitable. Published n.d. on https://research.get.vitable.com.au/collagen. Accessed 24 Jan 2022. Vitable. “Biotin”. Vitable. Published n.d. on https://research.get.vitable.com.au/biotin. Accessed 24 Jan 2022
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What is dandruff and what to do
A dry and flaky scalp can be uncomfortable and sometimes cause insecurity but there may be a deeper reason for why you're experiencing it.The occurrence of dandruff specifically can indicate if we have hormonal imbalance, low nutrient intake, too much stress or even poor hygiene practices.You may have researched how to get rid of dandruff and dandruff causes. This scalp condition can manifest in several ways, all of which can cause embarrassment and distress among those unable to successfully treat it.Despite the desire for affected individuals to get rid of dandruff, doing so can be incredibly challenging. The beauty and personal care market is saturated with products and services supposedly effective in targeting this concern, but what people may not realize is that the best way to get rid of dandruff is through improving health from within. Aside from topical solutions, there are vitamin and mineral supplements worth exploring that are specially formulated to combat dandruff causes. Given the distress dandruff can cause for many individuals, let's explore this health issue, the possible causes and how to get rid of dandruff through healthy, sustainable and achievable means. What is dandruff?You might have mistaken dandruff as the flakes of dry skin that unflatteringly stick to clothes or make it to the surface of your hair. More accurately, dandruff is the term given to the scalp condition that causes this kind of skin flaking as well as other related skin symptoms.When thinking of how to get rid of dandruff, most people will want to address things like skin flaking, greasy hairline, limp hair, scalp itchiness or redness, or even a burning sensation that accompanies all of these things. In more severe cases, dandruff may also cause the skin behind the ears and the nape to exhibit these symptoms. Whether experienced singly or collectively, these symptoms of dandruff often encourage scratching or rubbing, leading to secondary issues like wounds, sores, or scabs on affected areas of the scalp.Australians wanting to learn more about the causes of dandruff and how to treat it may be surprised to learn that it is, in fact, a common skin condition that affects 50 percent of the Australian population (1). People of all ages can experience dandruff-related issues and while dandruff is inconvenient and uncomfortable, it is not life-threatening nor contagious. Dandruff can however be a long-term health concern or a one-time occurrence.It is also important to note the difference between dandruff and the skin's normal shedding of its outermost layers from time to time. For instance, skin-flaking is not automatically indicative of dandruff; it can happen as a reaction to beauty products such as shampoos or hair dyes, or even when skin becomes excessively dry or irritated from sunburn or extreme changes in the environmental such as humid weather conditions, the heat and winters (1). The best way to know whether one needs to learn how to get rid of dandruff or is simply dealing with a passing scalp irritation is to see a dermatologist.Common causes of dandruffBefore diving into how to get rid of dandruff, it's best to know what causes the common scalp condition. Different causes require different courses of treatment, so it's crucial that those with this health concern receive an accurate diagnosis.Most often, skin conditions such as seborrheic dermatitis, contact dermatitis, and cradle cap are the causes of dandruff (2). Hence, how to get rid of dandruff actually requires one to deal with these underlying skin conditions first.Seborrheic dermatitisDandruff is a mild form of seborrheic dermatitis which occurs with the overgrowth of malassezia, a yeast naturally found on the skin's surface. Too much of this yeast triggers the body's immune response as the body can mistake the overgrowth as the presence of bacteria. Therefore, the body reacts by shedding layers of skin, the process of which makes the scalp itchy and the skin on the head and sometimes the face, flake and fall (2). Seborrheic dermatitis appears on the head most frequently, but can also affect the eyebrows, ears, and chest area (1).The causes of seborrheic dermatitis are not completely known, but enough research has shown that it can be triggered by stress or fatigue and is more commonplace in cold weather (1). It is not linked to other illnesses but it may become more difficult to treat because of the presence of other health issues (1). Additionally, seborrheic dermatitis has not been found to be caused by poor hygiene or diet, nor is it hereditary (3).Contact dermatitisContact dermatitis may also be a potential culprit behind dandruff. This a condition that causes the skin to become excessively dry, making it prone to other complications (4). Causes of dandruff related to contact dermatitis are accompanied by skin appearing red, itchy, and blistered, and these symptoms can last for just minutes or days. Often, contact dermatitis is a result of exposure to irritants that damage the top layer of the skin, or to allergens that awaken the immune response of the body (4).Cradle capCradle cap is a skin condition that occurs in newborns and is a form of seborrheic dermatitis. Telltale signs include the crusting of skin on a baby's scalp, eyebrows, and nappy area. It's not harmful to the baby and is not contagious despite appearing painful (5), and can sometimes clear up on its own. The yeast malassezia may also cause cradle cap in babies, but its exact causes are more varied than that.Understanding these potential causes are essential in the search for how to get rid of dandruff. Though this article does not provide an extensive discussion on these skin conditions, the goal is to equip concerned individuals with what they should understand about dandruff, first and foremost. It can be frustrating to find a good starting point for dandruff treatment, so learning about their causes marks a good springboard.The following sections of this article focus on how to get rid of dandruff as well as manageable steps that can be taken in order to prevent a recurrence of the condition after successful treatment.Topical dandruff treatment Once you've learned about the causes of dandruff, the next step is to of course figure out how to get rid of dandruff. The best way to do so is to use products that have specific ingredients to improve the scalp's condition. These products come in specially formulated shampoos, oils, or balms and often come with a label indicating that they are medicated hair or scalp products (6). Medicated products are prescribed by dermatologists and instructions for use are indicated by the product label or in your prescription. Remember never to self-medicate. When specifically looking for anti-dandruff products, the most common form of which is shampoo, these are some of the ingredients that you need to look out for, however it's important to be mindful that they are chemical based (6): Fluocinolone: A corticosteroid that lessens itching, flaking, and irritation. Zinc pyrithione: An anti-bacterial and anti-fungal ingredient Salicylic acid: A substance that minimizes scaling Selenium sulfide and ketoconazole: Anti-fungal ingredients Coal tar: An ingredient that slows down the scalp's shedding of skin Aside from using the right product to get rid of dandruff, there are several more tips you can follow, as suggested by the American Academy of Dermatology Association (7).For instance, they recommend different ways of using shampoos depending on hair type. For Caucasian and Asian hair types, it's best to use dandruff shampoo twice a week and a normal shampoo daily (7). Switching dandruff shampoo with different ingredients also helps if one product is not working as it should (7). African-American hair types may benefit from a milder formula, as their hair may be more sensitive to regular washing and medicated shampoos (7). Consult dermatologists during your next visit to raise these concerns. Avoiding a dandruff recurrence An equally important part of dandruff treatment is learning how to avoid a recurrence after one has successfully treated the tricky condition.One thing to do is to always have an arsenal of anti-dandruff products. Always having a stock of shampoos and similar products you were prescribed, can help as addressing any new flare-ups can be attended to immediately before they worsen.Secondly, recall the link between the common causes of dandruff and stress. It can be said that combatting stress is an indirect yet effective path to managing dandruff. Therefore, having regular stress-busting practices in your life can have unexpected yet useful benefits in one's mission of how to get rid of dandruff. Simple things such as getting into the habit of exercise, decompressing your mind via activities like meditation and finding a hobby, sleeping properly, balancing work and play might be the solutions to dealing with dandruff that many people realize they should have considered. In addition to setting appointments with dermatologists, using the right products, and keeping stress at bay, there is another alternative for how to get rid of dandruff effectively. Dandruff, as discussed above, can be an offshoot of skin issues, therefore, treating the skin to minerals and vitamins it needs to function more healthily can be yet another pathway to dealing with dandruff.Skin can get the vitamins and minerals it needs when individuals employ a well-balanced diet that includes a variety of wholesome foods. However, the reality is that well-rounded diets can be challenging to maintain, so most people turn to supplements to fill in the gaps. Mineral and vitamin supplements for skin are available to all Australians, especially those provided by Vitable Australia. The brand boasts of three supplements that are especially made to strengthen hair and skin from within, becoming an effective way for how to treat dandruff once and for all.This article takes a closer look at the roles of Biotin, Collagen, and cranberry supplements in the process of how to get rid of dandruff (6).Supplements to take as part of dandruff treatment The following nutrients support and maintain skin and hair health which is crucial in holistic dandruff treatment. These nutrients can be sourced from foods that we eat or through supplements.BiotinWhen it comes to hair health, biotin is one of the nutrients frequently mentioned. Also known as vitamin B7, it's used in breaking down amino acids, fat, and protein (8), all of which maintain hair health evidenced by healthier growth, strength, and thickness in addition to promoting overall skin health (8). There are several studies that show how biotin helps in hair health. Patients who experience thinning hair have seen improvements after taking supplements with biotin (9). In a different study, patients with poor hair growth have seen better hair health after taking biotin supplements (10). In terms of how to get rid of dandruff, a study has shown that improving the synthesis of biotin and other vitamins is linked to the lessening of fungus-caused dandruff flare-ups (11).For you to consume more Biotin in food, eat more meats like beef and pork, some organ meat like liver, fish, eggs, and milk. Fruits and veggies such spinach, avocado, broccoli, seeds, and nuts also have traces of Biotin. It's recommended to have at least 25 micrograms of Biotin per day in order to reap its benefits.CranberryCranberry is not a nutrient in itself, but this super fruit is known to contain a hefty dose of vitamin C which essentially helps in maintaining and supporting hair health and growth. Additionally, vitamin C also supports the production of collagen, a protein that naturally occurs in the body and is responsible for keeping skin supple and resistant to stress and illnesses.Here, it's noted that Vitamin C supports the body in fighting free radicals which may cause premature hair loss (12) while also minimizing iron deficiency-related hair loss (13), both of which potentially exacerbate dandruff-related concerns.The recommended daily intake for vitamin C is at least 45 mg per day (14). Whether you get your daily dose from fresh or processed cranberries, or from supplements, those looking for how to get rid of dandruff would do well by having any of these forms of cranberries at home. CollagenAnother nutrient known to be critical in maintaining skin and hair health is collagen. It's the body's most abundant protein for a good reason; it gives structure to hair and skin (15) and for women especially, it plays a role in skin integrity, elasticity, and hydration. Skin that has enough collagen is less likely to feel taut, flake, or get itchy as what commonly happens when one has dandruff (16).Normally, the body can produce its own collagen when it has the nutrients needed for collagen production. When looking for foods rich in collagen, know that it is found in most meats, fish, chicken, and eggs, as well as all forms of broth where bones and cartilage or tendon are the main ingredients. There are other foods that have smaller traces of collagen like nuts, seeds, and several varieties of beans. If dietary restrictions or lifestyle choices prevent you from consuming these foods, collagen supplements are available. The recommended daily intake for collagen is at least 37 grams per day (17).There are other nutrients and other activities which can help improve hair health but the easiest step is to work on having these nutrients included in your diet. Vitable Australia can give you the health boost you need through daily vitamin packs, may support skin and hair health, but also suggests the best ways on how to get rid of dandruff, as well as other health concerns.Learning ways to get rid of dandruff can start by improving your hair health. Rid yourself of the skin condition for good by nurturing a healthy scalp and stronger hair through biotin, cranberry, and collagen supplements. Discover the supplements that help you achieve that through Vitable vitamins. They offer subscription vitamins that take care of your body's needs.Choose from a variety of supplements to create your own daily vitamin pack. Whether you need to have more sleep, get more energy, or improve your overall wellness, they can find you the right supplements for your needs. Pay only for the ones you've selected and save money and effort.Vitable offers a vitamin delivery service to ship your purchase directly to your home. Experience convenience and premium quality to help you start your healthy habit with Vitable.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: “Dandruff and itching scalp”. Better Health Channel. Published Jan 6, 2020 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/dandruff-and-itching-scalp. Accessed on Dec. 19, 2021 “Dandruff”. National Health Service. Published Oct. 2, 2019 on https://www.nhs.uk/conditions/dandruff/. Accessed on Dec. 19, 2021 “Seborrhoeic Dermatitis”. British Association of Dermatologists. Published Apr. 2018 on https://www.bad.org.uk/for-the-public/patient-information-leaflets/seborrhoeic-dermatitis. Accessed on Dec. 19, 2021 “Contact Dermatitis”. National Health Service. Published Nov. 12, 2019 on https://www.nhs.uk/conditions/contact-dermatitis/. Accessed on Dec. 19, 2021 “Cradle Cap”. National Health Service. Published Jan. 24, 2019 on https://www.nhs.uk/conditions/cradle-cap/. Accessed on Dec. 19, 2021 “Dandruff”. Mayo Clinic. Published Sep. 21, 2021 on https://www.mayoclinic.org/diseases-conditions/dandruff/diagnosis-treatment/drc-20353854. Accessed on Dec. 19, 2021 “How to treat dandruff”. American Academy of Dermatology Association. Published on https://www.aad.org/public/everyday-care/hair-scalp-care/scalp/treat-dandruff. Accessed on Dec. 19, 2021 “Biotin”, Ministry of Health: National Health and Medical Research Council. Published on https://www.nrv.gov.au/nutrients/biotin. Accessed on Dec. 19, 2021 Glynis A., “A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair”. The Journal of Clinical and Aesthetic Dermatology. Published Nov. 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/. Accessed on Dec. 19, 2021 Patel, D., Swink, S, and Castelo-Soccio, L., “A Review of the Use of Biotin for Hair Loss”. Skin Appendage Disorders. Published Apr. 27, 2017 on https://doi.org/10.1159/000462981. Accessed on Dec. 19, 2021 Saxena, R., Mittal, P., Clavaud, C., Dhakan, D., et al. "Comparison of Healthy and Dandruff Scalp Microbiome Reveals the Role of Commensals in Scalp Health". Frontiers in cellular and infection microbiology. Published Oct. 4, 2018 on https://doi.org/10.3389/fcimb.2018.00346. Accessed on Dec. 19, 2021 Trüeb R., “Oxidative stress in ageing of hair”. International Journal of Trichology, Published Jan. 2009 on https://doi.org/10.4103/0974-7753.51923. Accessed on Dec. 19, 2021 “Vitamin C”, National Institute of Health: Office of Dietary Supplements. Published on https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Accessed on Dec. 19, 2021 “Vitamin C”, Ministry of Health: National Health and Medical Research Council. Published on https://www.nrv.gov.au/nutrients/vitamin-c. Accessed on Dec. 19, 2021 “The beauty of collagen”. Green Dispensary. Published on https://greendispensary.com.au/the-beauty-of-collagen/. Accessed on Dec. 19, 2021 Kim, B., and Kim, H. “Successful hair regrowth in a Korean patient with alopecia universalis following tofacitinib treatment”. Singapore Medical Journal. Published May 2017 on https://doi.org/10.11622/smedj.2017039. Accessed on Dec. 19, 2021 “Protein”, Ministry of Health: National Health and Medical Research Council. Published on https://www.nrv.gov.au/nutrients/protein. Accessed on Dec. 19, 2021
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New to exercise? How to create a beginner workout plan
Regular workouts have physical, mental, emotional, and even social perks.But as with anything worth working for in life, starting is always the hardest part. Though you may want to start exercising as soon as possible—or perhaps have wanted to for a while now—you might have been discouraged by not knowing where to begin. Given the wealth of information on exercise routines, the best equipment, and accompanying diets, it can be overwhelming for the uninitiated to sift through options for a beginner workout plan.For everyone hoping to get the proper guidance and advice for how to get into a beginner workout plan, here's everything you need to know.First, know yourselfA beginner workout plan should start with knowing what your body is physically capable of. It's essential to know where your starting line is so you can engage in the right exercises that develop strength gradually, rather than jumping into a workout that is too strenuous for you. Take baseline measurements of your physical fitness, strength, and flexibility. Record your BMI and waist circumference. Start by performing basic exercises and making a record of your progress using these questions (1): How long does it take you to walk a kilometer or a mile? What is your pulse rate before and after walking this distance? If you're capable, make the same recordings, but this time, jog or run instead of walk. How many standard or modified pushups can you do at a time? How far forward can you reach while seated on the floor? Can you touch your toes? Once you have an idea of your baseline metrics, you can start planning your beginner workout plan, or for those hoping to exercise with a trainer, a beginner gym workout. Find the right motivation and supportFigure out your “why” behind your intention to start exercising. This makes it easier to commit to a beginning workout plan and stay motivated when things get more challenging. Having clear and defined goals also affects the kind of exercises you will focus on eventually; some people want to zero in on weight loss, others on improving muscle tone, and yet more may simply want to maintain their current level of fitness. If you want more personalized advice, consider booking an appointment with a licensed physical trainer. They have the knowledge and experience needed to craft an exercise plan based on your areas for improvement and personal goals. If you have any health conditions, they will also be able to take them into consideration when crafting a beginner workout plan that is safe for you to do. Moreover, they can supplement your exercise routine with tips on nutrition and overall well-being.Start slowFor beginners, don't pressure your body. It's ill-advised to jump into a complex routine in an attempt to make up for lost time, or to catch up with other individuals that are more capable of the demanding physical activities. By doing this, you risk injuring yourself and further delaying the start of your fitness journey. Instead, start by exploring activities you're interested in or already enjoy. Every kind of exercise will have a beginner version that's just right for you. For instance, before going into long-distance running or marathoning, you can begin with brisk walking and slowly increase the distances you cover. Or, before diving into serious weight lifting at the gym, try out a beginner gym workout that first strengthens your muscles with bodyweight circuit training. Core exercises to include in your beginner workout plan When we think about exercise, we usually think of cardiovascular activities that get the heart rate up. Cardio, sometimes called aerobic exercise, can be the most challenging part of starting a beginner workout plan for rookies, and the best way to counter that, is with variety. You're certainly not limited to running, the treadmill, or the elliptical bike. You can incorporate the following for a more dynamic cardio routine (3): Jumping jacks (20-30 reps) Lateral hops (20-30 reps) Squat reach and jumps (10-15 reps) Superman stretches (10-15 reps) Besides cardio exercise, you should also add flexibility and balance training routines to your beginner workout plan. These skills will help you progress to more complex workouts eventually. Start with these movements that are simple enough to be performed at home, and on a daily basis (4): Calf stretch Hamstring stretch Quadriceps stretch Hip flexor stretch Iliotibial band stretch Knee-to-chest stretch Shoulder stretch In addition to these activities, a well-rounded beginner workout plan or beginner gym workout should incorporate strength training as well. Also known as resistance or weight training, these exercises involve the use of resistance from your own bodyweight to build muscle strength. According to the Australian Physical Activity and Sedentary Behaviour Guidelines, it's recommended to do strength training exercises at least two days a week (5). These activities should target the major muscle groups: legs, hips, back, chest, core, shoulders, and arms.Beginners can start with eight to 10 exercises that target major muscle groups two to three times a week. Strength training includes movements like: Pushups and pullups Planks Lunges and squats Crunches If you wish to take this type of training one step further, you can invest in dumbbells, barbells, kettlebells, and resistance bands. Your trainer can advise on how heavy your starting weights should be (5). If in doubt, start as low as 2kgs and work your way up gradually. However, if you don't want to get into a structured routine just yet, which may be one way to start on your beginner workout plan; you can start by making small changes to your everyday routine to get your body moving, whether it's choosing to walk for short trips or using the stairs instead of the lift. These seemingly minor changes can add up and make a difference.It is recommended that those aged 18 to 64 years old be active for 2.5 to 5 hours of moderate-intensity activity or 1.25 to 2.5 hours of vigorous activity (2).Progressing from your beginner workout planTo maximise the full benefits of strength training, you need to gradually increase total muscular workload. Also known as the progressive overload principle, the aim is to do strength training until you reach a point where it's hard to complete another rep. That way, your body does not plateau and continues to be challenged (5).Don't forget to build in rest days in your strength training program. Muscles need time to repair after they have been strained. As a rule of thumb, you should rest the affected muscle group for up to two days before working out again.Creating a beginner workout plan or a beginner gym workout marks the first step in a lifelong journey of exercising for health. Together with good nutrition and other lifestyle modifications, you're well on the road to good health. If you want to optimise the effects of these positive choices, you may want to consider supplements. Taking vitamin and mineral supplements can support energy during physically demanding routines and help your body recover more quickly. If you're looking for supplements to complement your active lifestyle, look no further than Vitable Australia. We offer a monthly vitamin subscription where you can mix and match our daily vitamin packs depending on your needs and health goals. We even take care of vitamin delivery for your ultimate convenience. Browse through our offerings today!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Mayo Clinic. Fitness program: 5 steps to get started. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269 Australian Health Department. Physical activity guidelines for adults. https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years Queensland Health Department. A beginner's cardio workout. https://www.healthier.qld.gov.au/guide/a-beginners-cardio-workout-you-can-do-at-home-without-lacing-up-your-running-shoes/ Mayo Clinic. Guide to stretches. https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=9 BetterHealth. Resistance training - health benefits. https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
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Care tips for stronger gums and teeth
Brushing your teeth everyday, doing the occasional flossing, and gargling with mouthwash are some of the things that we might do in order to ensure our oral health is in check. But the question is, “Is it enough?”.Oral health and hygiene may not always come to mind when we think of taking care of our general health. But as we grow older, issues such as tooth decay and gum diseases start becoming a factor to our oral health (1).Read on to learn more teeth and gum care tips.Watch what you put in your mouthIt helps to be careful with what you eat when thinking about your teeth and gums. The food that we incorporate into our diet actually plays a vital role for the health of our teeth and gums. You'll generally always want to have foods that are rich in calcium in your diet. It's important for both adults and children to have calcium as it plays a role in maintaining the bones that the tooth roots are embedded in. It helps to have foods like milk, yogurt, and cheese in your pantry! (2) If you're looking for vegan options, you could always go for non-dairy products like soy products, almond milk, beans, and lentils. On the other hand, it's important to keep tobacco products like cigarettes away from your mouth as well. Individuals that smoke are more likely to develop gum diseases, and it's difficult to make sure that your pearly whites stay healthy as well if you smoke often (2).Improve your oral hygiene routineWe all generally have a set routine for our oral hygiene. Whether it be brushing our teeth two to three times a day or flossing after every meal, you can always improve your oral hygiene routine in the smallest ways. These small teeth and gum care tips could make a huge difference for your overall oral health: Brush your teeth twice a day for two minutes each time Replace your toothbrush after 3-6 months Get a regular checkup from your dentist Floss your teeth regularly Rinse properly when using mouthwash (3, 4) Try personalised vitamin packsWe need various nutrients to keep our teeth and gums healthy. Although the best way to get these nutrients is through a balanced diet, this isn't always possible. One of the best things that you can do is introduce vitamin packs and supplements for your teeth and gum care.Vitable Australia's vitamin subscription has just what you need to help you get the vitamins you need to take care of your teeth and gums:CalciumCalcium plays a key role in maintaining strong teeth and bones. With Vitable's Calcium Plus, you can get the required amount of calcium needed to maintain teeth and gum health (5).CranberryApart from its antioxidant properties (6), Vitable's cranberry supports dental health by helping to reduce and relieve bleeding gums. It also helps maintain gum health.Vitamin DGiven how our teeth are connected to the bones in our gums, it's important that we have Vitamin D as it plays a vital role in maintaining bone health (6). Vitamin D also assists our body in the absorption of calcium, thus, supporting our dental health. Subscribe now to Vitable Australia's vitamin subscription to get started on your personalised vitamin packs for healthier teeth and gums! *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. National Institute on Aging. “Taking Care of Your Teeth and Mouth”. National Institute on Aging. Published (n.d) on https://www.nia.nih.gov/health/taking-care-your-teeth-and-mouth. Accessed on January 27, 2022.2. University of Rochester Medical Center. “How to Keep Your Gums and Teeth Healthy”.University of Rochester Medical Center. Published (n.d) on https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=1409. Accessed January 27, 2022.3. Country Hills Dentistry. “10 Tips for Healthy Teeth & Gums”. Country Hills Dentistry. Published (n.d.) on https://www.countryhillsdentistry.ca/site/kitchener-dentist-blog/2019/11/12/10-dental-hygiene-tips-for-healthy-teeth-gums. Accessed January 27, 2022.4. Dr. Pamela Li. “10 Tips for Healthy Gums and Teeth”. Dr. Pamela Li Cosmetic and General Dentist. Published (n.d.) on https://www.drpamelali.ca/tips-healthy-gums-teeth/. Accessed January 27, 2022.5. Vitable. “Calcium Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/calcium-plus. Accessed January 27, 2022.6. Vitable. “Cranberry”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/cranberry. Accessed January 27, 2022.7. Vitable. “Vitamin D”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-d. Accessed January 27, 2022
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Yoga exercises for menstrual pain relief
Yoga is a holistic practice that can be performed through all days of one's life. The deep breathing advocated particularly helps muscle tension and encourages blood flow in the body, helping to ease muscle cramps. Light stretches and mindfulness in yoga can help alleviate both physical and mental weariness of menstruation (7). The menstrual cycle is a normal part of the adult woman's life and is understood as the bodily function that prepares a woman for potential pregnancy. It typically begins with menarche (the first period) occurring at puberty, then continues up to a woman's 40s until she reaches menopause (1).Understanding the menstrual cycleOn average, each menstrual cycle lasts for about 28 days, but anywhere from 21 to 35 days is still considered a normal cycle length. There are four stages in the menstrual cycle, all of which are dependent on changes in hormones during menstruation. For instance, sex hormones such as estrogen and progesterone rise and fall at different stages, prompting several physiological processes like ovulation and menstruation to start and end (1).The most common physiological process attributed with the menstrual cycle is menstruation, or simply put, getting a period. A period happens when the uterus sheds its lining; the uterus has no need to keep this lining intact when there is no pregnancy. This causes bleeding through the vagina, one of the most recognisable signs of menstruation. This stage can also vary in length, with periods lasting anywhere from three to seven days (2).This can often cause a sensation of abdominal cramping—the most common form of period-related pain. Time and time again, women have sought menstruation pain remedies, and in recent years, yoga for menstruation has become an increasingly popular choice.If period discomfort is an issue you can relate to, this article explains how yoga for menstruation could just be the key to soothing your body during this time of the month.Addressing menstruation problems with exerciseMost period pain does not have underlying medical causes. The culprit of painful menstruation is often a rise in the hormone prostaglandin, which can cause cramping (3). Aside from cramping, menstruation pains can extend to having lower energy levels than average, increased emotional sensitivity, nausea, dull body aches especially in the lower back, and even a change in bowel movement (3, 4).Sticking to a well-balanced diet and getting regular sleep can lessen the intensity of menstruation problems, but additional studies also state that regular exercise can do the same, if not more, for women that have painful periods (4).Yoga for menstruationThough it may seem counterintuitive, exercising during menstruation, more specifically doing yoga for menstruation, can be effective. This is because this kind of physical activity is gentle, slow, and suitable for all women regardless of fitness level.Generally speaking, yoga is a combination of physical and mental exercises initially developed in India as a means to achieve spiritual enlightenment. With the practice reaching many corners of the globe over the years, it has evolved into a form of low-intensity workout that affords people with a vast array of health benefits (5).Yoga is performed by doing different kinds of sitting, standing, and floor poses. These poses target different muscle groups and do require some degree of flexibility and stability, with some poses being more basic, and others more challenging. Yoga for menstruation requires you to perform only basic poses, and you need not have extensive experience in yoga to do them properly (5).The basics of yoga asanasDid you know that there are at least 80 asanas—yoga poses—that you can do? Even so, not all asanas are suitable at all times, especially when done for menstrual pain remedies.Regular yoga practitioners master different kinds of asanas to improve flexibility and muscle tone, but those who choose yoga for menstruation most frequently want to address painful cramping. Fortunately, there are specific yoga poses that target abdominal and lower back muscles to help with this issue (6).Appropriate poses performed during yoga for menstruationCobra poseThe cobra pose is done by lying on the stomach with legs and feet together, and stretched straight behind you. Your hands lie on the floor (or your yoga mat) palms flat, and are aligned next to the shoulders. The hands are used to push and lift your head and shoulders in one fluid motion while inhaling deeply (6).Cat poseThe cat pose is performed by getting on your hands and knees, making sure to place your hands directly under your shoulders and your knees under your hips. Gently stretch your neck downwards as you move your gaze towards your chest while curling your spine upwards at the same time. Think of this as your back essentially forming a gently sloped letter C, the same way a cat would when it stretches out its body (6).Fish poseDo the fish pose by lying on your back, head, and legs outstretched flat on the floor or your mat. Your arms should be at your sides with your palms facing up. Slowly move your hands under the buttocks until your hips and buttocks are supported by your hands. Push up with your elbows and feel the stretch in your throat, neck, and midsection. Hold the pose for an inhale, release, and repeat for a few more times (6).Final notes on the benefits of yoga for menstruationThese yoga poses are designed to stimulate the endocrine system that is responsible for regulating hormones. With the menstrual cycle being a direct result of hormonal changes, and common menstruation symptoms similarly resulting from hormonal fluctuations, regular yoga can help regulate unpleasant sensations during this cycle (6).It's best to seek the help of experienced yogis to make sure you do yoga exercises properly. You can also support your yoga experience with suitable vitamin and mineral supplements that can provide the body with the nutrients it needs to perform this exercise. Vitable Australia offers a monthly vitamin subscription that can bring personalised supplements tailored according to your needs. Try Vitable's vitamin delivery service and get your vitamin packs brought straight to your doorstep!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Nemour's Children's Health Content Team. “All About Periods”. Nemour's Children's Health: Kidshealth.Org. Published October 2018 on https://kidshealth.org/en/teens/menstruation.html. Accessed January 23, 2022. Mayo Clinic Content Team. “Menstrual cycle: What's normal, what's not”. Mayo Clinic: Mayoclinic.Org. Published April 29, 2021 on https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menstrual-cycle/art-20047186. Accessed January 23, 2022. Mayo Clinic Health System Content Team. “When periods are painful”. Mayo Clinic Health System: Mayoclinichealthsystem.Org. Published May 24, 2016 on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/when-periods-are-painful. Accessed January 23, 2021. The Royal Women's Hospital Content Team. “Exercise, diet, and periods”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods. Accessed January 23, 2021. Better Health Content Team. “Pilates and yoga - health benefits”. Better Health: Betterhealth.Vic.Gov.Au. Published July 31, 2013 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/pilates-and-yoga-health-benefits. Accessed January 23, 2021. Nationwide Children's Content Team. “Yoga exercises and menstrual cramps”. Nationwide Children's: Nationwidechildrens.Org. Published May 23, 2017 on https://www.nationwidechildrens.org/family-resources-education/health-wellness-and-safety-resources/helping-hands/yoga-exercises-and-menstrual-cramps. Accessed January 23, 2021. https://gynsurgicalsolutions.com/change-the-cycle-blog/health-wellness/benefits-of-yoga-on-your-period/. Sep 2018
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5 Common menstruation problems and how to deal with them
The best way for the modern woman to keep up with life's demands is to stay healthy—physically, and mentally, too.For women, a big part of staying on top of their well-being is managing reproductive health concerns, or more specifically, menstruation problems. This involves being prepared to anticipate and handle the changes in their body that subsequently affect daily activities brought on by menstruation.A woman's experience of menstruation, or commonly referred to as getting a period, may vary. Some women go through a painless, hassle-free period whereas others routinely face menstrual problems that can sometimes be debilitating. There is a wide range of what a “normal” period is like for every woman. However, generally speaking, though periods can cause some degree of discomfort or pain, these sensations should not be intense enough to cause long-term disruptions in work or school routines, or in one's personal and social activities (1).Severe menstrual problems may warrant a trip to the doctor or clinical naturopath, however, it may also be possible to address them with menstruation pain remedies that you can do at home at little to no cost. For all women seeking to alleviate monthly period woes, this article will provide you with a good starting point on how to free yourself of them once and for all. How the menstrual cycle worksFirst and foremost, women need to understand the physiological processes that facilitate menstruation. Understanding this aspect of unique female biology is helpful in identifying when menstrual problems or menstrual pain are normal, and when they are not. A menstrual cycle describes the events that take place in a woman's body as it gets ready for a possible pregnancy (2). A woman usually has her first menstrual cycle occur at puberty, with menstruation tapering off in her 40s as her body undergoes menopause.Every cycle is on average 28 days long, but it's possible for other women to have longer or shorter cycles ranging from 21 to 35 days. A menstruation cycle is composed of these phases (2):The menses phase, which marks the beginning of a menstrual cycle, is marked by the first day of a period. It indicates that a pregnancy has not occurred, and so, the lining of the uterus is shed. This is what prompts bleeding that exits through the vagina. This bleeding, or a period, can last from two to seven days (3).This is followed by the follicular phase when the lining of the uterus once again thickens in preparation for a potential pregnancy. This is dictated by hormonal changes, specifically the increase of estrogen. This phase now leads to ovulation that occurs at around the 14th day of a menstrual cycle. During ovulation, an ovum (or an egg) is released by the ovaries and the uterus becomes a conducive environment for the potential fertilization of this egg (3).The final phase of the menstrual cycle is called the luteal phase, taking place at around day 15 to day 28, where the ovum travels from the ovary through the fallopian tubes, and reaches the uterus. Progesterone hormone levels rise which helps the body prepare itself for pregnancy. If the ovum is fertilized by sperm, the woman becomes pregnant, but if pregnancy does not occur, the uterus lining sheds and restarts the body's menstrual cycle (3).The menstrual cycle can put a woman's body through a lot of stress. Shifts in hormonal levels are often the culprit of common menstruation problems that include cramping, back pain, increased emotional sensitivity, diminished energy, and changes in appetite or sleep—all of which are normal reactions (4). However, there are instances when these menstruation problems may become unbearable. The next section of this article focuses on what women can do should this be a problem for them. Common menstruation problemsWomen can safely expect some deviation to occur from one menstrual cycle to another. These deviations can also be accompanied by discomfort due to the increased levels of hormones during menstruation like prostaglandin (4). However, there are some signs and symptoms that can indicate an underlying condition which can be identified with a trip to the doctor. Though they do not always signal a serious underlying issue, they may still be severe enough to interrupt a woman's normal functioning. Some common period problems women face include: Amenorrhea Amenorrhea is the absence of menstrual periods, such as when a woman does not get her first period by the time she is 16, or when a woman stops getting her period for at least three months without a pregnancy (5).Oligomenorrhea Infrequent menstrual periods or oligomenorrhea is when menstrual cycles are more than 35 days apart (5).MenorrhagiaMenorrhagia occurs when a woman gets heavy menstrual periods characterized by excessive bleeding (5).DysmenorrheaDysmenorrhea is when a woman experiences painful periods that may include severe menstrual cramps that require her to do bedrest (5).PolymenorrheaOther signs of irregular menstruation include a shortened menstrual bleeding (less than two days) and polymenorrhea, or frequent menstrual periods occurring less than two days apart (5).If you are experiencing any signs of irregular menstruation or menstrual pain, read on to find out how to improve menstrual health and learn self-care tips that can help you manage your cycle.Self-care tips to follow during your periodSeeing a doctor or clinical naturopath is still the best way to get the right information about taking better care of your reproductive health. But even with expert medical advice, there are menstruation pain remedies you can do as part of your self-care regimen during your period. You can consider the following tried and tested methods that have alleviated menstrual problems for countless women: Physical activity Regular exercise helps relieve menstrual pain, and can help the body cope with the hormonal changes that come with menstruation (6). The recommendation is not to exercise during your period (although if you can manage to do so, it is completely safe to be active while menstruating), but simply to have a regular workout regimen, in general. Sleep right Consistent healthy sleeping habits can also help prevent extreme hormonal imbalances that can lead to menstrual pain or discomfort (7).Get sunshine A regular dose of Vitamin D through healthy sun exposure can help in regulating the body's hormones, and keep the body ready for any hormonal changes that occur during the cycle (7).Eat well A well-balanced diet that includes lots of whole foods like grains, fruits and vegetables, and plenty of water can help improve a woman's menstrual health. Keep your body healthy by avoiding too much salt, sugar, alcohol and caffeine in order to reduce the risk of menstrual irregularities (6).Consider supplementation Getting enough vitamins and minerals such as omega 3 fatty acids, calcium, magnesium, Vitamin B and zinc ensure that a woman's body does not experience nutrient deficiencies throughout the menstrual cycle. A health regimen that focuses on consuming the proper amount of nutrients on a daily basis is one of the first defenses against menstruation problems and is easily achieved with the right supplement package. Vitable Australia offers women daily vitamin packs that are customised to suit their bodies' unique needs. Vitable also offers delivery services, bringing your personalised vitamin subscription straight to your doorstep, perfect for women to stay on top of life's demands.*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: Hennegan, J., Winkler, I. T., Bobel, C., Keiser, D., Hampton, J., Larsson, G., Chandra-Mouli, V., Plesons, M., & Mahon, T. “Menstrual health: a definition for policy, practice, and research”. US National Library of Medicine National Institutes of Health: Ncbi.Nlm.Nih.Gov. Published April 29, 2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8098749/. Accessed January 23, 2022. Nemour's Children's Health Content Team. “All About Periods”. Nemour's Children's Health: Kidshealth.Org. Published October 2018 on https://kidshealth.org/en/teens/menstruation.html. Accessed January 23, 2022. Cleveland Clinic Content Team. “Normal Menstruation”. Cleveland Clinic: My.Clevelandclinic.Org. Published August 25, 2019 on https://my.clevelandclinic.org/health/articles/10132-normal-menstruation. Accessed January 23, 2022. Mayo Clinic Health System Content Team. “When periods are painful”. Mayo Clinic Health System: Mayoclinichealthsystem.Org. Published May 24, 2016 on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/when-periods-are-painful. Accessed January 23, 2022. National Institute of Child Health and Human Development Content Team. “What are menstrual irregularities?”. National Institute of Child Health and Human Development: Nichd.Nih.Gov. Published January 31, 2017 on https://www.nichd.nih.gov/health/topics/menstruation/conditioninfo/irregularities. Accessed January 23, 2022. The Royal Women's Hospital Content Team. “Exercise, diet, and periods”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods. Accessed January 23, 2021. The Royal Women's Hospital Content Team. “Sleep, sunshine and Vitamin D”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://www.thewomens.org.au/health-information/periods/healthy-periods/sleep-sunshine-vitamin-d. Accessed January 23, 2021.
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Effective ways to manage PMS mood swings
Experiencing different moods is a natural part of daily life, while low mood is not uncommon and can be triggered by various circumstances, the intensity of PMS mood swings are directly impacted by a woman's hormonal cycle.While 75% of women experience mild PMS mood swings, the rest can have severe experiences that can affect their lifestyle (1). This article will give you an understanding on what PMS is, why mood swings occur, and how to manage PMS mood swings.What is PMS?Premenstrual syndrome or premenstrual tension (PMT) is a group of physical and emotional symptoms occurring within a woman's monthly cycle (1). It happens 4 to 10 days before the period starts and ends before the onset of bleeding (2).Most common physical symptoms of PMS are (1): Headache Cramps Bloating Fatigue Muscle and joint pain Sleepiness Emotional symptoms of PMS may include (1): Anxiety Decrease in sexual desire Decrease of self-esteem and confidence Irritability Mood swings Doctors will diagnose if your condition is that of PMS by checking the symptoms and its subsequent patterns, it's consistency during periods, and how it affects your daily life (3).Why PMS mood swings happenThe exact cause of PMS is unknown, but there are a few factors that contribute to it.One of which is chemical changes in the brain. Serotonin, which is a neurotransmitter, fluctuates when PMS happens and can directly affect the mood of a person (4). A study also shows that during PMS, women experience higher emotional levels and have less control over it (5).Changes in estrogen levels during ovulation and menstruation can also affect the mood of women. It also influences serotonin's effect on emotional processing and mood regulation (6). Because hormones affect emotions, it's no wonder that mood swing is one of the common recurring symptoms of PMS (7).5 Tips On How To Manage PMS Mood SwingsPMS can affect a woman both physically and emotionally. The good news is, it can be managed. To take care of yourself during this time, here are some tips to consider:Track Your CycleKeeping an updated log of your cycle - as well as your symptoms and mood shifts - can help you identify if you're experiencing PMS. By knowing that your cycle is round the corner, you can prepare for the other steps to keep your mood relaxed. It will also help you understand why you experience the slight changes in how you feel.Aside from being aware of what's happening to your body, you will be able to assist your doctor with accurately diagnosing the condition, which then helps them arrive at a targeted recommendation. It can also reconfirm whether it is PMS or perhaps another underlying condition that exhibits similar symptoms. Meditate and ExerciseA lot of studies have identified meditation and exercise as beneficial for the mind and body, which also manage mood swings during PMS.Meditation influences the sympathetic nervous system to lower the blood pressure, breathing, and heart rate during stressful situations, all of which help you feel more relaxed (8). It also helps connect you with yourself, promoting mindfulness, and helps you respond in a calmer demeanor.Regular exercise, on the other hand, improves mood by raising serotonin, one of the happy hormones (9) produced by the body. It also increases blood circulation to the brain and affects the different regions of the brain which controls mood and motivation (10). Exercise is generally good for the body, but make sure that it's executed properly and at the right intervals as this might affect other PMS symptoms, which can hinder its benefits.Consult Your Doctor or Clinical NaturopathAsking for your doctor or Naturopath's advice can help identify the next steps for PMS, especially if it becomes disruptive or recurring. In advanced cases, it can be diagnosed as premenstrual dysphoric disorder or PMDD, which is the severe form of PMS (11). It's always best to consult with professionals to know what to do next to handle the symptoms properly.Some prescribe medications, to reduce mood symptoms and the effects of hormones during PMS (4). They can also prescribe alternative medicine and remedies, which can also provide relief to different PMS symptoms (4).Make Dietary ChangesFeeling good can start with what you eat. Serotonin is known to regulate sleep, mood, and emotions (12). This is mostly produced in the gastrointestinal tract which is embedded with neurons that affect emotions (12). Also, the food we eat can affect our mood and how we control it (13). Histamine is known to play a role in premenstrual syndrome (PMS) and premenstrual dysphoric disorder. Premenstrual and perimenopausal symptoms can be relieved mid cycle with the intake of VItamin B6 and a dairy free diet, as these help in natural histamine reduction (16). By eating less salty and high sugar foods, your body will thank you as it reduces bloating (14). Adding more fruits and vegetables to your diet has also been seen to boost happiness (15). There are certain nutrients, such as magnesium, that can manage symptoms of PMS (4). Whether it's sourced from food or supplements, it can support the body's effort to minimise the effects of PMS as well as sustain wellness.Vitamins To Help Diet Manage PMS Mood SwingsImproving your nutrient intake can affect the way PMS mood swings impact you each month. A varied diet and personalised supplementation can support hormonal balance and help to increase the feel-good hormones that help to keep your emotions and mood stable.Vitable offers a supplement subscription service to support your health concerns. Whether it's for hormonal balance to manage PMS mood swings or to add nutrients you need more of, they have it through their custom multivitamin packs.As one of the companies to offer the best vitamin packs in Australia, Vitable offers a wide selection of supplements for your health needs. Choose the vitamins that you want in your vitamin pack and pay only for what you need. It comes with a vitamin delivery service so you get it right at your doorstep.*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: “Premenstrual syndrome (PMS)”. Better Health Channel. Published Dec. 5, 2019 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/premenstrual-syndrome-pms. Accessed on Jan. 22, 2022 “Premenstrual syndrome (PMS)“. Family Planning NSW. Published on https://www.fpnsw.org.au/factsheets/individuals/periods/premenstrual-syndrome. Accessed on Jan. 22, 2022 “Premenstrual syndrome (PMS)”. The American College of Obstetricians and Gynecologists. Published May 2021 on https://www.acog.org/womens-health/faqs/premenstrual-syndrome. Accessed on Jan. 22, 2022 “Premenstrual syndrome (PMS)”. Mayo Clinic. Published Feb. 7, 2020 on https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780. Accessed on Jan. 22, 2022 Saglam, H., and Basar, F. "The relationship between premenstrual syndrome and anger". Pakistan journal of medical sciences. Published Apr. 2019 on https://doi.org/10.12669/pjms.35.2.232. Accessed on Jan. 22, 2022 Wharton, W., Gleason, C., Olson, S., Carlsson, C., et al. "Neurobiological Underpinnings of the Estrogen - Mood Relationship". Current psychiatry reviews. Published Aug. 26, 2013 on https://doi.org/10.2174/157340012800792957. Accessed on Jan. 22, 2022 Freeman, E., Halberstadt, S., Rickels, K., Legler, J., et al. "Core symptoms that discriminate premenstrual syndrome". Journal of women's health. Published Jan. 2011 on https://doi.org/10.1089/jwh.2010.2161. Accessed on Jan. 22, 2022 “What meditation can do for your mind, mood and health”. Harvard Health Publishing. Published Jul. 16, 2014 on https://www.health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health-. Accessed on Jan. 22, 2022 “Premenstrual syndrome (PMS)“. HealthDirect. Published Nov. 2020 on https://www.healthdirect.gov.au/premenstrual-syndrome-pms. Accessed on Jan. 22, 2022 Sharma, A., Madaan, V., and Petty, F. "Exercise for mental health". Primary care companion to the Journal of clinical psychiatry. Published 2006 on https://doi.org/10.4088/pcc.v08n0208a. Accessed on Jan. 22, 2022 “Premenstrual Dysphoric Disorder (PMDD)”. Cleveland Clinic. Published Nov. 23, 2020 on https://my.clevelandclinic.org/health/articles/9132-premenstrual-dysphoric-disorder-pmdd. Accessed on Jan. 22, 2022 Selhub, E. “Nutritional psychiatry: Your brain on food”. Harvard Health Publishing. Published Mar. 26, 2020 on https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626. Accessed on Jan. 22, 2022 Aucoin, M., and Bhardwaj, S. Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification. Case reports in psychiatry. Published Jul. 14, 2016 on https://doi.org/10.1155/2016/7165425. Accessed on Jan. 22, 2022 “Premenstrual syndrome (PMS)”. Mayo Clinic. Published Feb. 7, 2020 on https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780. Accessed on Jan. 22, 2022 Mujcic, R., and J Oswald, A. "Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables". American journal of public health. Published May 3, 2015 on https://doi.org/10.2105/AJPH.2016.303260. Accessed on Jan. 22, 2022 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890701/ Jun 2016
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