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.
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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Three Easy, Nutrient-Packed Recipes for Spring
Enjoy nourishing your body with delicious and nutritious recipes - perfect for all spring occasions!
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A beginner's guide to composting
A simple 3-step beginner's guide to composting, whether you have a garden or a small balcony.
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How to thrive on a vegan diet
Is going vegan worth it?A vegan diet is mainly composed of plant-based foods, such as fruits, vegetables, grains, legume, nuts, and soy food products like tofu and tempeh. Going vegan means avoiding animal products such as meat, poultry, seafood, and dairy products, among others (1).If you intend to start or are already following a this diet, and want to learn more about how to thrive while on a vegan diet plan, then read on.Why go vegan?According to the Australian Dietary Guidelines draft, Australian adults need to increase their intake of grain foods in their diet by 30%, and increase the intake of high-fibre and wholegrain products by 160% (2). This shift in recommended dietary intake indicates the need to shift to a more plant-based diet, with priority on food items such as whole grains, fruits and vegetables, and legumes and nuts (2).If done correctly, there are several vegan diet benefits that can help keep you stay healthy: Plant-based diets limit the intake of oils, sugars and processed food commonly associated with animal-based products. Vegan diets require whole foods that can maximise the nutrition your diet provides, and remove foods that can lead to poor health from your day-to-day consumption (3). Vegan diets are generally lower in saturated fat and cholesterol, and are rich in vitamins, minerals, antioxidants and fibre. This can lower risk of diseases especially as we age (3). Adapting a vegan diet can also promote weight loss and reduce the amount of bad cholesterol in the body (3). However, it's important to note that a vegan diet plan must be well structured. A balanced vegan diet means completely removing animal products, which may not be as easy for everyone3. Removing animal products from your diet may also lead to deficiency in protein, and other vitamins and minerals that the body needs (3). Planning your vegan diet wellFollowing a vegan diet needs close monitoring of your intake of some specific nutrients which may not be as abundant in plant-based foods (1). Here are four essential nutrients that are commonly found in animal products, but may also be found in plant-based food, although to a smaller extent (1, 4).IronIron is present in plant-based foods such as legumes, tofu, nuts and seeds. However, this kind of iron is not as easily absorbed by the body as the iron found in animal foods (1). It helps to boost iron absorption in your vegan diet through vitamin C-rich fruits and vegetables such as berries, kiwi, tomatoes and broccoli (1). Vitamin B12While naturally found in animal products only, Vitamin B12 plays a role in the formation of red blood cells and in brain development (5). The best way for vegans to get vitamin B12 is through fortified foods, such as soy milks and veggie burgers or sausages (1).CalciumRemoving dairy products from your diet will also require a boost in sources of calcium in your diet, from other plant bases. Soy and almond milk, almonds, and leafy green vegetables such as kale and bok choy (1) are great places to start with if you choose to switch to a vegan diet plan.Omega-3 fatty acidsLastly, the body cannot produce omega-3 fatty acids which are essential fats that the body needs for various bodily functions (6). These fats are integral to the formation of cells in our body, and in producing the body's hormones (6). Followers of vegan diets can get omega-3 fats from walnuts, and soybean, as well as vegan marine omega-3 fat supplements (1).Remember to keep these nutrients in mind to avoid deficiency and to make sure your vegan diet plan is effective and good for you. While some of these nutrients can be found in other plant-based products, others may require an extra boost from supplements, which are also available in vegan options (1).If you are looking to change your lifestyle by adapting a vegan diet, or looking for tips on how to achieve a more balanced vegan diet, check out Vitable Australia, a daily vitamin subscription service available for delivery! Build your own vitamin pack with Vitable to suit your needs. With Vitable Australia's multivitamin packs, your balanced vegan diet may just be the right step towards a healthier you.*Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Dietitians Australia Content Team. “Vegan diets: everything you need to know”. Dietitians Australia: Dietitiansaustralia.org. Published March 2018 on https://dietitiansaustralia.org.au/smart-eating-for-you/smart-eating-fast-facts/healthy-eating/vegan-diets-facts-tips-and-considerations/. Accessed February 7, 2022. Grains, Legumes and Nutrition Council Content Team. “Plant-based nutrition”. Grains, Legumes and Nutrition Council: Glnc.Org.Au. Published June 5, 2012 on https://www.glnc.org.au/plant-based-nutrition/. Accessed February 7, 2022 Cleveland Clinic Content Team. “What You Should Know About Plant-Based Diets”. Cleveland Clinic: Health.Clevelandclinic.Org. Published October 18, 2020 on https://health.clevelandclinic.org/is-a-plant-based-diet-right-for-you/. Accessed February 7, 2022. Zhang, Y., Ng, K., and Aljoini, S. “Switching to a plant-based diet? Keep an eye on your micronutrients”. University of Melbourne: Pursuit.Unimelb.Edu.Au. Published October 9, 2019 on https://pursuit.unimelb.edu.au/articles/switching-to-a-plant-based-diet-keep-an-eye-on-your-micronutrients. Accessed February 7, 2022. Harvard T.H. Chan School of Public Health Content Team. “Vitamin B12”. Harvard T.H. Chan School of Public Health: Hsph.Harvard.Edu. Published June 4, 2019 on https://www.hsph.harvard.edu/nutritionsource/vitamin-b12. Accessed February 7, 2022. Harvard T.H. Chan School of Public Health Content Team. “Omega-3 Fatty Acids: An Essential Contribution”. Harvard T.H. Chan School of Public Health: Hsph.Harvard.Edu. Published April 29, 2008 on https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/. Accessed February 7, 2022.
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5 Strength training tips to maximise your workouts
Physical activity, including strength training, is a significant part of having a healthy lifestyle. But what exactly is strength training? Also, how can we maximise our gains from our workouts? In this article, we're pointing out some tips to help you get the most out of your exercises.What is strength training?Before we get started, let's first wrap our heads around what strength training is. Strength training is the repeated performance of a physical activity that is designed to improve your strength or endurance (1,2,3). Usually, when people think of strength training, they imagine going to the gym and sweating a lot. The truth, however, is that strength training covers a myriad of activities and exercises. Here are some examples of what falls under the strength training workouts (1):Body weight exercisesOur body, with the help of gravity, can actually be a tool to help build our strength and endurance. With no equipment whatsoever besides our flesh and bones, we can do exercises, such as push-ups, squats, pull-ups, planks, and a whole host of movements to get our muscles going. Once our body adapts to a certain movement, we simply need to increase the difficulty by adjusting the strain it puts on our bodies.Resistance band trainingResistance training is another inexpensive way to develop our strength. With this method, we build our strength and endurance by making our body work against the resistance of a band or tube. Much like body weight exercises, we can pretty much do this anywhere with enough space to push and pull our bands.Free weightsThis is probably what most people think of when they hear the word strength training workouts. With this method, we make use of external weights through barbells, medicine balls, kettlebells and dumbbells to build up our strength. Free weights are great because they allow us to work through a large group of muscles with the use of compound movements. One of the few downsides, however, is that you need enough space to move and for all your equipment to fit.Weight machinesUnlike free weights, weight machines are great at targeting specific muscles in your body. Most gyms or fitness centers have all the latest machines in their stable. While machines are a great way to build muscle, they are often unwieldy and expensive so maybe visiting a gym might be better if this is an option for you.These are just a few examples of strength training workouts. Consult your trainer as to what method might be best depending on your fitness level, needs, goals, and resources.Benefits of strength trainingStrength training has many benefits. Besides improving overall health, here are some reasons why you should consider doing it (1,2,3):It improves bone strengthWhen you introduce stress to your bones, this forces it to adapt and get stronger (7). Strength training is a great way to improve posture and reduce bone decay as we age (8).It helps manage weightIncreased physical activity also means an increased metabolism. Thus, strength training can help you manage or lose weight (9).It promotes good overall health and quality of lifeStrength training just improves your lifestyle overall. From protecting your joints from injury to giving you that energy to climb all those flights of stairs, strength training enhances your ability to do everyday things (10).It helps improve pre-existing conditionsSome pre-existing conditions might actually be alleviated by doing some exercise. While it cannot fully heal the condition, it can certainly help manage life with it. Consult your doctor if you have pre-existing conditions and you think that strength training can help with it.It helps improve confidence and overall moodStrength training is a great way to get your daily dose of endorphins. Plus, it will also improve your physique, which might lead to a more positive self-image about yourself.How can I maximise strength training?Now that we have a good idea of what strength training is, how exactly do we make sure we're always getting the most out of our workouts? Here are a few tips (4, 5):Never forget to warm-up and stretchIf you're intending to introduce a lot of stress to your bones and muscles, then you better make sure that your body is ready to take it. Warming up and stretching reduces the risk of injury and also ensures better performance and results during your workouts (11).ConsistencyOne of the few things people forget about strength training is that it should be consistent. Our bodies are built to adapt. While this means it gets stronger with more stress, it also means that it eases and relaxes when there is none. One surefire way to maximise results is to be diligent in keeping your schedule.Study proper formIf you're not doing the movements and exercises properly, then you might as well not do them at all. The better you are at executing proper form, the better results you will see. In addition, improper form makes us more prone to injury and certainly does more harm than good. RestOur bodies can only take so much. There will come a point where we'll see diminishing returns if we overdo it and keep going when we clearly shouldn't. Allow your body time to rest, recover, and get stronger. Always remember that recovery is part of the routine.NutritionThis can't be stressed hard enough. No matter how hard we go with our workouts, if we're not eating properly it's practically useless. Our bodies can only make something out of what we give it. Make sure you're hitting your macros, avoiding junk, as well as getting our daily dose of essential vitamins and minerals.When it comes to essential vitamins and minerals, we should pay attention to our magnesium intake. Magnesium is vital for building muscles because it supports energy production, bone health, as well as helps reduce the occurrence of muscle spasms (6).If you're on the lookout for a good magnesium supplement, then Vitable's Magnesium supplements might be the go-to choice for you. Vitable's Magnesium supplement is easily absorbed by the body, so that you get it when you need it.Whether you're just looking to lose some weight or working towards a stronger body, the benefits of strength training can't be ignored. Make sure to keep in mind our tips so you always get the most when you work out.Are you considering taking magnesium supplements? If so, checkout Vitable Australia! They have the best vitamin subscription service that offers custom vitamins. With Vitable, you can mix and match your daily vitamins to cater to your health goals and needs. They also have a vitamin delivery service that conveniently brings your packs 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: Strength Training: Get Stronger, Healthier, Leaner (2021) Researched Jan 9, 2021 from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 Resistance Training - Health Benefits (n.d.) Researched Jan 9, 2021 from https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits Want to Lose Weight? Build Muscle (2020) Researched Jan 9, 2021 from https://health.clevelandclinic.org/build-muscles-lose-weight-by-adding-strength-training-to-your-workout/ Weight Training: Do's and Don'ts of Proper Technique (2020) Researched Jan 9, 2021 from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842 8 Tips for Safe and Effective Strength Training (2018) Researched Jan 9, 2021 from https://www.health.harvard.edu/staying-healthy/8-tips-for-safe-and-effective-strength-training Magnesium (2001) Researched Jan 9, 2021 from https://lpi.oregonstate.edu/mic/minerals/magnesium https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5601257/ Feb 2022 https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health Feb 2022 https://www.healthline.com/nutrition/does-exercise-cause-weight-loss#strength-training Feb 2022 https://hr.duke.edu/wellness/exercise-fitness/take-stairs/benefits-taking-stairs Feb 2022 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833972/ Feb 2022
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All you need to know about muscle spasms
Almost everyone has experienced muscle cramps or spasms at least once in their life. While generally harmless, muscle cramps cause quite an inconvenience and are often quite painful. Read on to find out everything you need to know about muscle spasms. What are muscle spasms?Muscle spasms or cramps are the sudden and painful tightening or contraction of your muscles (1,2,3,4). People who have experienced muscle spasms describe them as uncomfortable twitches that range from mild to intense. Consequently, the pain that they produce also varies from mild discomfort to severe pain. Cramps are common, involuntary, and often, unexpected. Most cases of cramps generally last for a few minutes. These spasms or cramps are typically harmless, though they do cause some mild discomfort because of the temporary pain they produce. The exact cause behind spasms is yet to be determined. However, some risk factors, such as age, poor posture and/or general poor physical condition, are believed to trigger the twitches (6). What causes muscle spasms?As stated earlier, the exact cause of a muscle spasm is still unknown. However there are some factors that can increase the risk of having them (1,2,3,4). Inadequate blood supplyWhen the arteries that deliver blood to your muscles narrow, they might lead to muscle cramps and pain (7). Usually, this occurs when you are exercising or doing intense movements (8). Nerve compressionThe compression (pinching) of nerves in your spine might lead to muscle cramps (9).Micronutrient deficiencyDeficiency in essential minerals in your diet, like magnesium, might lead to muscle cramps (10). Lack of stretchingMuscle cramps are more likely to occur when the body is stiff (12). Daily stretching can decrease the chances of experiencing muscle cramps (11). Tired musclesAfter a grueling workout, your muscles are more likely to spasm due to a myriad of reasons (13). Factors such as lack of blood supply, dehydration, or even nerve compression, are thought to be the cause (14).DehydrationAs mentioned earlier, lack of water in your body might lead to muscle spasms (15). Muscles tend to be stiff and sore when they lack water (16). Exercising in the heatPhysical activity under the sweltering sun might cause muscle cramps (17). Working out in the heat can lead to dehydration and general muscle fatigue, two factors that may lead to muscle spasm (18). Long periods of inactivitySitting for too long or even simply retaining an unnatural posture for too long can lead to muscle cramps. This can specifically cause muscle cramps in your legs (19).What should I watch out for?Muscle spasms vary in intensity. This means that for some, it can just feel like a mild, uncomfortable twitching on your sides. While to others, the pain can be debilitating. Usually, it's hard to touch the area experiencing the spasm (2). One important thing to keep in mind is that muscle spasms are sudden and often come without warning.Conditions that predispose a person to muscle spasmsThere are some risk factors when it comes to muscle spasms. These factors might increase the risk of you experiencing cramps. Here are some of them (1,2,3,4):AgeAs people age, they tend to be more susceptible to experiencing cramps. This is because we are likely to lose muscle mass as we age. This causes the remaining muscles to be overstressed as they need to carry more load (20).Line of work/habitAthletes or people often involved in sports, especially when they stay too long in the heat, are more likely to experience spasms due to muscular fatigue and dehydration (16). PregnancyPregnant women are more likely to experience muscle spasms or cramps. This is why many pregnant women complain about muscle spasms in legs (21). Other medical conditionsSome medical conditions can cause you to be more likely to experience muscle cramps. Consult your doctor if your pre-existing conditions put you at a higher risk (22).Muscle spasm treatmentGenerally, muscle spasms go away on their own after a few minutes. Some treatments or methods however might help provide relief from the pain or might expedite healing. Here are some of those (1,2,3,4). Stretching and massagingSlowly and lightly stretching the affected muscles can help alleviate pain and hasten recovery. Consult a doctor or professional on how to properly stretch and massage the affected parts. Ice packApplying an ice pack to the affected area can help the muscle cramp subside quicker (23).MedicationSome medicines can help alleviate the pain and control the cramping of your muscles (24).If the cramps are taking too long or you are feeling a tremendous amount of pain, head to an emergency room or immediately consult your doctor.How to prevent muscle spasms Here are some daily activities you can do to help prevent muscle cramps (1,2,3,4):Daily stretchingDaily stretching helps keep the body limber and stops it from becoming stiff.HydrateAlways make sure to drink water, especially when you are outdoors or are doing intense physical activities like sports or working out.Take proper vitamins and mineralsMake sure that you are taking adequate amounts of essential vitamins and minerals either from your food or supplementation when your diet is inadequate. Magnesium for example is important in a lot of our body's processes. Magnesium, particularly, helps in the relaxation and contraction of our muscles (5). Deficiency in magnesium might lead to an increased instance of cramps.If you are on the hunt for a suitable magnesium supplement, Vitable's Magnesium supplements are a good choice since they not only help relieve muscle cramps but also help reduce their occurrences as well.Muscle spasms often happen once in a blue moon and when they do, they are generally harmless. Nevertheless, it helps to be equipped with the knowledge of how to deal with them when they do occur. Are you looking for a vitamin delivery service in Australia that covers your magnesium needs? Consider Vitable Vitamins! Their vitamins subscription provides you with a custom vitamins pack that not only gives you magnesium. You can also mix and match to come up with your daily vitamins!*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: Muscle Cramp (n.d.) Researched Jan 8, 2022 from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/muscle-cramp Muscle Cramp (2021) Researched Jan 8, 2022 from https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820 Muscle Spasms (2021) Researched Jan 8, 2022 from https://my.clevelandclinic.org/health/diseases/15466-muscle-spasms Muscle Cramps (2021) Researched Jan 8, 2022 from https://medlineplus.gov/musclecramps.html Magnesium (2001) Researched Jan 8, 2022 from https://lpi.oregonstate.edu/mic/minerals/magnesium https://physioprofessionals.com.au/poor-posture-contributing-muscle-joint-problems/ Feb 2022 https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820 Feb 2022 https://orthoinfo.aaos.org/en/diseases--conditions/muscle-cramps#:~:text=Heat%2C%20Dehydration%2C%20and%20Electrolyte%20Depletion,cause%20a%20muscle%20to%20spasm. Feb 2022 https://www.mayoclinic.org/diseases-conditions/pinched-nerve/symptoms-causes/syc-20354746 Feb 2022 https://www.healthline.com/nutrition/magnesium-deficiency-symptoms#:~:text=Twitches%2C%20tremors%20and%20muscle%20cramps,the%20muscle%20nerves%20(%207%20). Feb 2022 https://www.mayoclinic.org/diseases-conditions/muscle-cramp/diagnosis-treatment/drc-20350825 Feb 2022 https://my.clevelandclinic.org/health/symptoms/21190-muscle-cramps feb 2022 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901412/ Feb 2022 https://medlineplus.gov/musclecramps.html Feb 2022 https://www.medicinenet.com/muscle_spasms/article.htm Feb 2022 https://dynamicmedicalfitness.com/blog/dehydration-tight-muscles Feb 2022 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901412/ Feb 2022 https://www.healthline.com/health/heat-cramps Feb 2022 https://healthmatters.nyp.org/is-too-much-sitting-harming-your-body/ Feb 2022 https://muschealth.org/medical-services/geriatrics-and-aging/healthy-aging/cramps-and-spasms feb 2022 https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/muscle-cramps-during-pregnancy/ Feb 2022 https://my.clevelandclinic.org/health/symptoms/21190-muscle-cramps#:~:text=Muscle%20cramps%20can%20be%20a,circulation%20problems%20and%20liver%20disease. Feb 2022 https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=p00918 Feb 2022 https://www.medicinenet.com/muscle_cramps/article.htm Feb 2022
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Tired eyes? Here's what you should do
Spending a lot of time in front of a screen whether for work or entertainment may lead to tired eyes. While using a computer does not cause permanent eye damage, it is a demanding visual task which may cause discomfort to your eyes after long periods of time (1). In addition, you tend to blink less while focused on a screen. This may lead to your eyes drying out. Other activities that may be hard on your eyes include reading, driving long distances, and detailed work like sewing (2). You may also tire your eyes out from straining to see when the lighting in the environment is bad, or being under very bright or harsh lights. You may also tire out your eyes by not wearing, or wearing incorrectly graded glasses or contact lenses (3).Tired eyes can lead to eyestrain. The symptoms of eyestrain include sore, burning, or itching eyes, blurred or double vision, watery or dry eyes, and headaches. You may also have an increased sensitivity to light, find concentrating difficult, and have trouble keeping your eyes open (4).Tips to avoid tired eyesHere are some ways to avoid eyestrain:Take breaksYou may spend hours looking at a screen, or focused on detailed work that is taxing on the eyes. Give your eyes a break by looking away every now and then (4).To avoid eye strain from looking at a digital screen, it is helpful to remember the 20-20-20 rule. This means that every 20 minutes, you can take a 20-second long break to look at something 20 feet away from you (2).Use eye dropsLubricating eye drops are available over the counter and can help relieve dry, tired eyes. However, avoid using eye drops that are designed to treat eye redness, as these may make dry eye symptoms worse (4).Adjust the lightingIf you are reading or doing detailed work, it helps to keep the light shining from behind you so it falls directly on what you are looking at. On the other hand, when you're watching television, you may want to keep the rest of the lights in the room low (3, 4).When looking directly at a screen, it may also help to reduce the glare. Bright lighting can strain the eyes. You may also put an anti-glare filter over your device's screen (4).Supplementation for healthy eyesCertain nutrients may also help support better eye health. While these nutrients are best taken in through a healthy, balanced diet, we aren't always able to get all the vitamins and minerals we need from what we eat. In these situations, it may help to take supplementation. Among the supplements that may support eye health are:ZincThere is a large amount of this trace element present in eye tissue. Deficiencies in zinc have been connected to chronic eye conditions (5).AstaxanthinAstaxanthin supports eye health by countering some of the factors that may lead to ocular problems. These include oxidative stress and other kinds of inflammation (6).Omega-3DHA, an omega-3 fatty acid, can be found concentrated in the retina of the eye (7). DHA supports nerve conduction which is required for eye health (8). Omega-3 fatty acids can usually be found in fish oil. However, if your dietary requirements prohibit the consumption of fish oil, Vitable's Veg Omega is a vegan alternative, containing omega-3 fatty acids sourced from algae oil.While our eyes regularly come under strain because of work, or other everyday activities, practising good eye habits and taking in the proper nutrition helps you steer clear from visual fatigue and keep your eyes healthy.Vitable Australia provides you with daily vitamins specifically chosen for your health needs. Get your personalised vitamins through our vitamin subscription service in Australia, and have them delivered to your doorstep through our vitamin delivery service.Find out more about other supplements that can support eye health:Zinc | Astaxanthin | Vegan 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: Better Health Channel. "Eyes - common problems". Better Health Channel. Last reviewed April 2015 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/eyes-common-problems. Accessed January 22, 2022. Cleveland Clinic. "Eye Strain". Cleveland Clinic. Last reviewed June 2019 on https://my.clevelandclinic.org/health/diseases/21059-eye-strain. Accessed January 22, 2022. HealthDirect. "Eye strain". Health Direct. Last reviewed April 2020 on https://www.healthdirect.gov.au/eye-strain. Accessed January 22, 2022. Mayo Clinic Staff. "Eyestrain". Mayo Clinic. Published August 2020 on https://www.mayoclinic.org/diseases-conditions/eyestrain/diagnosis-treatment/drc-20372403. Accessed January 22, 2022 Grahn, B., et. al., "Zinc and the eye". J Am Coll Nutr. Published April 2001 on https://pubmed.ncbi.nlm.nih.gov/11349933/. Accessed January 22, 2022. Vitable. “Astaxanthin”. Vitable. Published n.d. on https://research.get.vitable.com.au/astaxanthin. Accessed January 22, 2022. Vitable. “Veg Omega”. Vitable. Published n.d. on https://www.get.vitable.com.au/products/veg-omega. Accessed January 22, 2022. Harvard Health Publishing. " Omega-3 for your eyes". Harvard Medical School. Published August 2012 onhttps://www.health.harvard.edu/heart-health/omega-3-for-your-eyes. Accessed January 22, 2022.
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Stress and hormones: how they influence each other and what you can do to stay balanced
TLDR Stress can influence both physical and emotional wellbeing. Your hormonal system is highly sensitive to stress, and chronic or unaddressed stress may contribute to hormone-related shifts such as low energy, changes in digestion, sleep challenges or mood fluctuations. Supportive habits such as sleep, movement, balanced eating and targeted supplementation may help you maintain resilience. How stress affects the body Stress is a normal part of life, but persistent or overwhelming stress can influence how you feel both physically and mentally. In Australian surveys, many adults report that stress affects their energy, sleep, mood and general wellbeing. Common stress responses include: Muscle tension Digestive discomfort Headaches Low energy Changes in sleep patterns Feeling overwhelmed or flat These experiences are linked to the way stress interacts with your hormonal system. The connection between stress and hormones Your endocrine system produces the hormones that regulate mood, energy, metabolism, sleep, reproductive function and more. This system is designed to adapt quickly when short-term stress arises. For example, hormones like adrenaline help you respond to immediate challenges. The concern arises when stress becomes ongoing and your body has little opportunity to reset. Long-term stress may influence hormone production and the communication pathways your body relies on for balance. Common signs that stress may be affecting hormonal balance include: Changes in digestion Shifts in appetite or metabolism Low mood or reduced motivation Poor sleep quality Lethargy or “wired but tired” feelings Changes in menstrual regularity for women These experiences are usually temporary when stress is well managed. Practical ways to support stress and hormonal balance 1. Identify your stress triggers Understanding what contributes to your stress can help you respond more intentionally. You might notice patterns linked to work, relationships, sensory overload or certain environments. Creating small, predictable “decompression” habits - like a short walk, journalling or speaking with a friend - can help your body come back to baseline. 2. Prioritise rest and sleep Sleep and stress influence each other in both directions. Adults benefit from 7–9 hours of quality sleep to support recovery and hormone regulation. A calming wind-down routine may include: Reducing bright screens before bed Gentle stretching Magnesium supplementation Breathing exercises or meditation 3. Move your body regularly Regular movement helps regulate stress hormones and supports mood, energy and sleep. It doesn’t need to be strenuous - walking, yoga, Pilates or light strength training can all be helpful. 4. Support your body with nourishing foods Balanced meals that include protein, fibre, healthy fats and colourful plants provide the nutrients your body relies on during stressful periods. Nutrients commonly used for stress resilience include: Ashwagandha, traditionally used to support a healthy stress response B vitamins, which support energy and mood pathways Magnesium, known for supporting muscle relaxation and nervous system balance 5. Consider supportive supplements Alongside lifestyle foundations, supplements can help create a simple, consistent stress-support routine. Many people choose: Ashwagandha for stress resilience Magnesium for relaxation and sleep B Complex for energy and mood pathways Ginkgo + Brahmi for cognitive support Vitable offers personalised daily vitamin packs so you can include the nutrients that fit your health goals. The bottom line Stress is often unavoidable, but the way you support your body makes a meaningful difference. By focusing on sleep, movement, nourishing food and targeted nutrients, you can help maintain hormonal balance and overall wellbeing. To build a tailored routine, explore your personalised Vitable vitamin pack. Take the quiz. Last updated November 2025
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Nourishing Autumnal Recipes
As the leaves begin to turn and the air becomes crisp, there's nothing quite like the feeling of autumn. It's a season filled with warmth, comfort, and delicious flavours. And what better way to celebrate the season than with some autumn-inspired recipes.
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