General Wellness
How to Choose The Best Sleep Supplement
Are you struggling with restless nights and feeling worn out during the day? You’re not alone. Many people find it hard to get the quality sleep they need, which can have a ripple effect on their entire life. From feeling irritable to struggling with focus at work, the lack of a good night's sleep can take a toll on both your mental and physical health. But the good news is, there are practical steps you can take to improve your sleep patterns, and understanding the role of sleep supplements can be a game-changer. Top Rated Sleep Supplements If you're finding it hard to unwind at night, stress could be a significant factor. Stress triggers the release of cortisol, a hormone that can keep your body in a state of alertness, making it difficult to relax and fall asleep. The ongoing battle with stress can lead to a vicious cycle of poor sleep and increased anxiety, which only exacerbates the problem. But there’s hope on the horizon. Top-rated sleep supplements are designed to help manage the effects of stress on your body, promoting a sense of calm and relaxation. Supplements like chamomile, passionflower, saffron, withania (ashwagandha), magnesium and calcium have long been recognised for their calming properties. These natural ingredients work to soothe the nervous system, helping you transition from a state of stress to one of relaxation. Chamomile, in particular, has been used for centuries as a natural remedy for sleep and relaxation. Research published in the Journal of Advanced Nursing found that chamomile can significantly improve sleep quality in individuals who experience poor sleep. Chamomile’s mild sedative effects are attributed to an antioxidant called apigenin, which binds to receptors in the brain that help decrease anxiety and initiate sleep. By incorporating these top-rated sleep supplements into your nightly routine, you’re taking a proactive step towards better sleep. Similarly, several studies highlight the potential of passionflower in reducing anxiety and promoting sleep. By incorporating these top-rated sleep supplements into your nightly routine, you’re taking a proactive step towards better sleep. Best Sleep Supplements When it comes to selecting the best sleep supplements, it’s important to consider what specifically you need help with. Do you find yourself waking up multiple times during the night, or is it falling asleep that’s the issue? Different supplements target different aspects of sleep, and understanding this can help you choose the most effective solution. One often overlooked supplement is calcium. While calcium is primarily known for its role in bone health, it also plays a crucial part in sleep regulation. Calcium helps the brain use the amino acid tryptophan to manufacture melatonin, the sleep-inducing hormone. Research indicates that calcium levels are higher in the body during the deepest levels of sleep, such as REM sleep. This suggests that calcium could be essential in helping you achieve deep, restful sleep. By ensuring your body has enough calcium, you’re not only supporting your bones but also promoting better sleep quality. This makes calcium a vital component in the best sleep supplements, particularly for those looking to enhance both their physical and sleep health. Sleep Supplements In addition to taking the right sleep supplements, it’s essential to consider the role of lifestyle changes in improving your sleep quality. Stress reduction techniques, such as mindfulness and meditation, can significantly enhance the effectiveness of sleep supplements. A study published in The Lancet Psychiatry found that cognitive behavioural therapy for insomnia (CBT-I) is one of the most effective non-pharmacological treatments for improving sleep. When combined with sleep supplements, these techniques can help break the cycle of stress and poor sleep, leading to more restful nights. Consider creating a bedtime routine that incorporates calming activities, such as reading or taking a warm bath, alongside your supplement regimen. By setting the stage for sleep, you’re signaling to your body that it’s time to unwind, making it easier to fall asleep and stay asleep throughout the night. Moreover, consistency is key. Taking your sleep supplements at the same time each evening can help reinforce your body’s natural sleep-wake cycle. You don’t have to continue feeling drained and stressed out. Instead, you can take control of your sleep health, giving your body the chance to rest and recharge. Remember, the journey to better sleep is about more than just finding the right supplement—it’s about finding the right balance for you. **P.S.** If you’re ready to take the next step towards restful nights, why not explore our range of sleep supplements? You’ll find products designed to help you unwind, relax, and finally get the sleep you deserve.
Learn moreWhy Can’t I Sleep and What to Do About It
There are many reasons why some people can’t sleep. Some reasons may include high stress levels and too much caffeine. External factors may include excessive light/noise and certain health conditions. Hormonal changes can impact sleep such as menopause/PMS, alcohol consumption, jet lag and shift work. Stress can occur in the body from different triggers which can range from hormonal changes, physical disturbances, emotions, and health conditions. An increase in stress hormones such as cortisol in the body activates the HPA axis. This can lead to waking in the night and poor sleep quality. Therefore chronic stress can lead to long term issues with sleep. This is a vice-versa relationship as poor sleep itself can disrupt the HPA axis. This may make us more susceptible to feelings of both physical and mental stress throughout the day. Menopause can severely impact women’s sleep quality. It is one of the main reasons they will seek help from their doctor. Menopausal women that struggle to sleep are often prescribed hormonal medications. These may have side effects such as headaches, nausea and breast tenderness. These symptoms can stop them from using medication and to seek complementary therapies. Sleep Deprivation Sleep deprivation can occur when we are not getting enough sleep, or the quality of sleep is not sufficient. Some signs of sleep deprivation include fatigue, poor concentration, mood changes and daytime sleepiness. Sleep deprivation can increase the risk of various health conditions such metabolic conditions like diabetes, obesity and cardiovascular disease. Sleep deprivation can also impact women’s hormonal health and worsen symptoms of both PMS and menopause. Sleep Paralysis Some people can experience other issues with their sleep such as sleep paralysis. Sleep paralysis is where we begin to regain consciousness while muscle atonia of rapid eye movement (REM) sleep is maintained. This can cause the experience of being unable to move or talk temporarily whilst falling asleep or when we are waking up. This can be quite uncomfortable and scary for people to experience. Sleeping Tablets Sleeping tablets may be prescribed by your doctor. They are often used by people that struggle to fall or stay asleep. Sleeping tablets will often only be recommended for short term relief for you. Sleeping tablets may have side effects such as dizziness, headaches and nausea. As well as loose stools and/or excessive grogginess/sleepiness on waking. Therefore many people look to other solutions and tools to help them sleep. Use of sleeping medication may be associated with increased fall risk in elderly people. Other risks may include increased risk of motor vehicle accidents and worsening of some conditions such as restless leg syndrome. Sleeping medication use can cause a reduction in overall functioning and quality of life in some people. Sleep Meditation Sleep meditation is a lifestyle practice. Meditation can help people get to sleep quicker. As well as help people stay asleep and have a better quality of sleep. Sleep meditation is a safe, accessible, and affordable tool for people that can’t sleep. Sleep Music Sleep music can be another accessible lifestyle tool for people that can’t sleep. Sleep music has been shown to increase feelings of relaxation. It has also been shown to help reduce depressive symptoms associated with sleep deprivation. As well as improve sleep quality. Herbs for Sleep Withania has been shown to help improve sleep quantity and quality. As well as concentration levels alongside reducing anxiety. Withania is also known to reduce inflammation in the body and strengthen the immune system. Chamomile can help increase sleep quality in both the elderly and children. Chamomile helps to bring a sense of calmness and is sedative as it works on the benzodiazepine receptors in the brain. Chamomile is also useful for other problems such as wound healing and digestive issues. Passionflower has a sedative action. It has been shown to increase total sleep amount. Increase slow wave sleep and reduce wakefulness. Passionflower may assist increasing motivation and motor function. Passionflower has been observed to benefit memory loss and degenerative brain diseases in people with chronic sleep issues. This herb also assists in mood disorders such as anxiety and depression. Lavender oil can help to reduce feelings of anxiety and improve sleep quality. Increase feelings of refreshment on waking and also helps to reduce daytime fatigue. Lavender has these actions through modulating acetylcholine activity and GABA pathways in the nervous system. Saffron can help to increase sleep onset, maintenance and duration in people that struggle to sleep alongside having mild anxiety. Saffron also has other health benefits such as helping reduce mood changes and severity of premenstrual syndrome (PMS). Valerian can help increase and promote deep sleep. Valerian may help reduce anxiety and anxiety associated with PMS. Valerian can also be helpful in reducing menopausal symptoms such as hot flashes. Hops can help improve sleep by enhancing GABA activity. Hops also inhibits the central nervous system which has a calming/sedative action on the brain. Hops can increase estrogen levels which can help reduce symptoms associated with low levels of estrogen in menopause. These symptoms may include hot flashes, night sweats, poor sleep and fatigue. Hops is only recommended for short term use for people with high estrogen levels. Ziziphus was shown to have a sleep-inducing affect through the GABA pathway in the brain. Ziziphus has been shown to increase sleep quality in post-menopausal women. Ziziphus was shown to have minimal side effects. Therefore can be considered as a valid option for post-menopausal women that suffer from sleep disturbances. If you can’t sleep and you aren’t sure what you can do about it, there are various natural therapies that you can try. There are natural therapies to help assist you to have a better sleep. Whilst, sleeping tablets may be recommended to help treat sleep disturbances. They may come with unpleasant side effects for some people and therefore many people are looking to complementary therapies. Sleep meditation and sleep music can be incorporated into your daily routine. For promoting sleep and relaxation and are both safe and accessible for long term use. There are also other complementary therapies to help treat poor sleep. Such as specific herbal medicines that can enhance sleep and sleep deprivation symptoms. You may discuss with your healthcare provider to explore what works for you.
Learn moreLavender Oil
Struggling with restless nights? You’re not alone. Many people find themselves tossing and turning, unable to unwind after a long day. This constant battle with sleeplessness can leave you feeling drained, irritable, and unable to focus. If you're wondering 'why can't I sleep?', the stress from daily life can linger into the night, making it difficult to relax and drift off into a peaceful sleep. But what if there was a simple, natural way to help calm your mind and body, allowing you to enjoy a restful night’s sleep? Lavender Oil Benefits Beyond its sleep-enhancing properties, lavender oil offers a range of other benefits that can positively impact your overall well-being. One of the most significant benefits is its ability to reduce symptoms of mild anxiety. The calming effects of lavender oil can help soothe the nervous system, reducing the feelings of tension and stress that often keep you awake at night. Lavender oil’s benefits extend to emotional well-being as well. When you’re feeling overwhelmed, anxious, or stressed, the soothing scent of lavender can help bring a sense of calm and balance. This makes it a valuable ally in managing the emotional ups and downs of daily life. In addition to promoting relaxation and reducing anxiety, lavender oil is also known for its ability to help the body adapt to stress. This means that regular use of lavender oil can not only help you feel calmer in the moment but can also help build resilience to stress over time. By supporting your body’s natural stress response, lavender oil can help you navigate life’s challenges with greater ease and peace of mind. Scientific studies have confirmed the effectiveness of lavender oil in reducing anxiety levels. This makes it a great option for those looking for natural ways to manage stress and improve their emotional well-being. Lavender Oil for Sleep Lavender oil has long been known for its calming properties. For centuries, it has been used to help people relax, reduce anxiety, and promote better sleep. Today, many are rediscovering its benefits as a natural solution to support healthy sleep patterns. The aromatic properties of lavender oil can create a calming environment, making it easier for you to unwind at the end of the day. Studies have shown that the scent of lavender oil can improve sleep quality, helping you fall asleep faster and stay asleep longer. This makes it an excellent option for those who struggle with restless sleep or who wake up frequently during the night. By incorporating lavender oil into your bedtime routine, you can create a soothing atmosphere that encourages deep, restorative sleep. To use lavender oil for sleep, consider diffusing it in your bedroom about 30 minutes before you plan to go to bed. Alternatively, you can try a sleep supplement that includes lavender oil. Some people also find it helpful to apply diluted lavender oil to their temples or wrists, allowing the scent to be gradually released throughout the night. If you’re curious about the science behind lavender oil’s sleep-promoting effects, research has shown that inhaling lavender essential oil can significantly improve sleep quality and duration. This makes it a powerful tool in your quest for better sleep. Lavender Oil Advantages One of the biggest advantages of lavender oil is its versatility. It can be used in a variety of ways to support your health and well-being. Whether you prefer to use it in a diffuser, consume it in a sleep supplement, or add it to a warm bath, lavender oil is easy to incorporate into your daily routine. Another advantage of lavender oil is that it’s a gentle, non-invasive way to support your sleep and reduce stress. Unlike other sleep aids or anxiety medications, lavender oil doesn’t come with the risk of dependency or unwanted side effects. This makes it a great option for those who prefer natural solutions to their health challenges. Additionally, lavender oil is widely available and affordable, making it an accessible option for anyone looking to improve their sleep and manage stress. You don’t need to invest in expensive treatments or undergo complicated procedures to enjoy the benefits of lavender oil. A simple bottle of high-quality lavender essential oil can provide a wealth of benefits, helping you achieve better sleep, reduce anxiety, and feel more balanced in your daily life. It’s important to note that the benefits of lavender oil have been supported by extensive research. Studies have found that lavender oil can effectively reduce symptoms of anxiety and promote relaxation. This makes it a reliable option for those seeking natural ways to improve their mental and emotional health. By incorporating lavender oil into your daily routine, you can start to enjoy the many advantages it offers. Whether you’re struggling with sleep issues, feeling overwhelmed by stress, or simply looking for a way to enhance your overall well-being, lavender oil can be a valuable addition to your self-care toolkit. **P.S.** If you’re ready to explore the benefits of lavender oil for yourself, why not start tonight? Diffuse some lavender oil in your bedroom, try our Calm & Sleep Support, and let its calming scent guide you into a peaceful night’s sleep. Your journey to better rest and reduced stress could be just a breath away.
Learn moreTaking Care of Your Brain Health While Eating a Vegan Diet
Veganism We live in a new world with a growing emphasis on clean living, eating fewer animal products and being more environmentally friendly. It can be difficult to know what is ethical and what is required nutritionally when it comes to our diets. With almost half a million Australians now practicing vegans and a total of 2.5 million vegetarians. Getting sufficient iron from the diet is a real cause of concern for health practitioners. Due to the meteoric rise of Instagram, and influencers and celebrities promoting their version of ‘healthy living’. Many people have followed suit, including becoming vegan. Unfortunately, this move may have led many people to make un-educated decisions about their diet. Of concern, tweens and teens may have dropped all animal products from their diet. Without understanding the dietary implications on their health. Practicing vegetarianism or veganism may lead to health issues. Without an adequate intake of iron, vitamin B12, choline and other essential nutrients. Brain health is important for healthy moods and cognition. Iron in pregnancy and iron rich foods are essential for brain health for the baby. Choline during pregnancy is also important. Choline in pregnancy is vital for early brain development. Nutrient deficiencies in pregnancy can lead to various health issues. Iron Iron is essential for living; it’s a mineral that the body needs for growth and development. Your body uses iron to make haemoglobin. A protein in red blood cells that carries oxygen from the lungs to every cell in the body. It is also responsible for making myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to produce several key hormones. If you do not get sufficient iron from your diet, you are at risk of having low iron levels. You are even at risk of becoming anaemic. Anaemia is a low level of red blood cells. Anaemia can impair learning, concentration, foetal brain development and severely reduces energy levels. Aside from feeling exhausted all the time and out of breath. Anaemia may cause issues with fertility and places a woman into a high-risk category during pregnancy. The risk for a pregnant woman with anaemia is that if she loses a lot of blood during childbirth, she may need a blood transfusion. To get the best quality, bio-available iron, you would ideally source it by eating foods rich in “haem iron” such as red meat. The recommended daily intake (RDI) of iron in pregnancy is 27mg per day. It can be difficult to achieve even if she consumes a diet with adequate red meat and other iron rich foods. The RDI for non-pregnant women is 18mg per day. Although she may require more than this if she suffers from heavy periods. A well-tolerated, well absorbed form of iron is called iron bisglycinate. This form of iron can be especially helpful for people with sensitive stomachs, including pregnant women. Many other forms of iron can cause constipation and nausea which is not ideal. Particularly for pregnant women who may already be suffering slow motility of the gut due to high progesterone levels. The World Health Organisation reports that globally 24.8% of people are iron deficient and 41.8% of pregnant women. In recognition of these deficiencies in many diets, NaturoBest has developed a high-quality iron supplement with co-factors. Co-factors such as folate, vitamins B12 and C and the addition choline for extra brain support. Choline Choline is another essential nutrient, predominantly found in animal proteins, such as fish, meat, liver and eggs. It is an essential nutrient that is required for normal body functioning. Choline plays a key role in memory and brain function. Choline is used to produce acetylcholine, an important neurotransmitter. It is essential for brain and nervous system functions including memory, muscle control and mood. As choline is not produced in sufficient levels by the body. It means that choline must be obtained from dietary sources or supplements. This is to ensure you are getting enough for the body to run optimally. Choline is particularly important during pregnancy for optimal foetal development, during breastfeeding and in the first two years of life. It has long been recognised that choline is particularly important in early brain development. It has been proposed in research that a diet deficient in choline during pregnancy may affect lifelong memory function in the baby. To get sufficient choline from the diet, you need to eat various foods. A diet rich in choline includes foods such as eggs, liver, fish or nuts. Other high choline foods include legumes such as kidney beans and vegetables such as brussels sprouts/broccoli in very high quantities. The RDI of choline in pregnancy is 440mg and this amount increases to 550mg during breastfeeding. To obtain this level of choline from her diet, a woman needs to consume 3 large eggs and drink 3 large glasses of milk every single day. That may be feasible for many women who can tolerate dairy and eggs but for those who are intolerant or vegan, this can be challenging. Iron and choline are two key nutrients that often need to be supplemented during pregnancy.
Learn moreHow to Reduce PMS Naturally
PMS stands for premenstrual syndrome which can occur from ovulation until the first day of your next period. It is very common with over 90% of women experiencing the symptoms of premenstrual syndrome (PMS). Less than 5% of women may suffer from premenstrual dysphoric disorder (PMDD). This is a more severe form of PMS which interferes with daily life at home and at work or school. PMS Symptoms Symptoms of PMS include bloating, irritability, sleep disturbances, clumsiness, sore breasts, food cravings and headaches. It is important to keep a diary of your symptoms so that you can rule out other disorders. For example, if you discovered that you were irritable and/or anxious for most of your cycle, you may be suffering from depression or anxiety. These symptoms may become worse in the one to two weeks prior to your period. But addressing the underlying issue is more important in this case. If you are over the age of 40 and are feeling more irritable than ever and suffering other symptoms, it’s possible that you may be entering perimenopause. Perimenopause is defined as the years in the lead up to menopause which may last for a decade or more. PMS Diet & Lifestyle Changes As much as you might feel like eating a bar of chocolate when those PMS cravings strike, it is only going to make your symptoms worse. Try limiting yourself to two pieces of dark chocolate per day so that you aren’t depriving yourself. Even better, have some sweet fruit on hand to snack on such as pineapple or berries. A yummy dessert that I love when I have a sweet craving after dinner, is half a banana or some raspberries topped with natural organic yoghurt and either sliced almonds or crushed peanuts – yum! If dairy is an issue for you, try coconut yoghurt. Try to snack on high protein snacks such as nuts during the day to curb those sweet cravings. Here is an ideal diet for PMS: Breakfast: Protein shake with rice or almond milk, handful of frozen berries and frozen mango. Snack: Handful of nuts (I love walnuts and tamari-roasted almonds). Lunch: Salad topped with haloumi or meat, avocado, pumpkin and sunflower seeds with a balsamic dressing. Snack: 2 squares of very dark chocolate and a cup of herbal tea. Dinner: Organic meat or tofu with half a plate of vegetables and brown rice. Dessert: A cup of warm milk or the dessert I mentioned above. Natural Treatments for PMS Treatment of PMS is multi-factorial due to multiple symptoms as a result of complex interactions between organs. This includes the brain, liver and endocrine organs, neurotransmitters and hormones. Complementary medicine practitioners will treat the body holistically. They aim to minimise symptoms via nutritional, herbal, diet and lifestyle treatments. As well as other treatments specific to their modality (such as acupuncture). The therapeutic goal is to treat the underlying issues as well as symptoms. This may include regulating hormones, improving liver and bowel function, stabilising mood, relief of fluid retention, headaches and breast pain and improvement of sleep and stress response. Nutrients for PMS Zinc Zinc is the most important mineral when it comes to the reproductive system, hormones and neurotransmitter function. Involved in over 300 enzyme reactions, you can see how your body can fall into a state of dis-ease when you’re deficient. A common issue with sufferers of PMS is high oestrogen levels. Where there is high oestrogen, there is usually high copper, a mineral that antagonises zinc (and vice versa). High copper levels can cause issues such as anxiety, depression and insomnia. So it’s hardly surprising that women who suffer from PMS can suffer from these symptoms in the luteal phase of their cycle when oestrogen levels are high. Progesterone, a calming hormone, should also be high at this stage of the cycle, reaching a peak 7 days after ovulation. Zinc is an essential mineral in the production of the sex hormones oestrogen, progesterone and testosterone. It is also needed for the production of calming neurotransmitters such as serotonin. In my clinic, I found most people to be deficient in zinc and many women had high copper levels. Although the recommended daily intake of zinc is only 8mg. I found that most women needed a much higher dose than this. Especially if there were trying to conceive. If you have high copper, the best way of reducing it is to take high doses of zinc. Under the guidance of your health practitioner, with regular blood testing to monitor it. Vitamin B6 Vitamin B6 has been found to be beneficial for PMS in clinical trials. This is likely due to its positive effect on the neurotransmitter’s serotonin, epinephrine, histamine, dopamine and taurine. Zinc citrate is a well-absorbed form of zinc. It should be found in high quality multi-vitamins along with vitamin B6 in its active form, pyridoxal-5-phosphate. Calcium and Magnesium Calcium and magnesium are two calming minerals that have demonstrated positive effects on PMS in several clinical trials. It is recommended to have 1200 to 1600mg of calcium daily to reduce PMS. Although bear in mind that when taken as a supplement, only 500mg is absorbed in one hit). Natural medicine practitioners often recommend these minerals be taken in a 2:1 ratio, i.e. 500mg of calcium to 250mg magnesium. Herbal Medicine for PMS Chaste Tree is probably the most well studied herb for the treatment of PMS and other gynaecologic disorders. Chaste Tree is otherwise known as Vitex agnus-castus. It has been shown to “reduce levels of FSH and increase LH resulting in decreased oestrogen and increased progesterone”. According to Romm (2014) “one proposed mechanism of action is that this herb causes a decrease in prolactin, which leads to a reversal of LH suppression allowing full development of the corpus luteum, increasing progesterone levels and reducing symptoms of PMS”. This is also the reason why many practitioners prescribe Chaste Tree to support progesterone levels in women who are struggling to conceive. As well as women who have had recurrent miscarriages. However, a herbalist will create a holistic treatment rather than just focusing on hormones. Affron® is a patented form of Saffron. A delicious herb when added to food, it has also been clinically trialled for PMS. This herb is also fantastic for mild anxiety and sleeplessness. In fact, I take this herb myself for the symptoms of perimenopause and have found it to be brilliant at reducing irritability and helping me to sleep. Oestrogen Dominance Oestrogen dominance is common with PMS. This is either where oestrogen levels are too high or where oestrogen is too high in relation to progesterone. A blood test on day 2 or 3 of your cycle should ideally be between 150-300 pmol/L. Broccoli is infamous for its ability to process oestrogen via healthy pathways in the body. I recommend eating organic broccoli and other cruciferous vegetables daily, especially in the last half of your cycle. My other favourite herbs for supporting oestrogen metabolism are Chaste Tree, Grape seed, Pomegranate and Rosemary. In clinical practice, I found that a daily dose of 3gms of Chaste Tree usually helped to lower oestradiol levels within 3 months. Alongside dietary and lifestyle changes. The Liver Processes Hormones After cleaning up the diet and getting rid of bad habits. A herbalist will look at how well the liver is functioning as that is the organ that processes hormones. Bupleurum is a liver herb that has a reputation in Chinese medicine to ease anger and irritability. For most women, these are probably the most disturbing symptoms of PMS and the main reason for seeking treatment. One of the most common physical symptoms is fluid retention and bloating. The best herb I have come across that reduces fluid retention while sustaining potassium levels is dandelion leaf. As a liver herb, dandelion leaf can also act as a mild laxative which is helpful for women who suffer from constipation in the premenstrual period. Acne breakouts prior to your period are common and one of my favourite herbs for this is Burdock. Known as a blood cleanser, this beautiful herb will help to keep your bowels regular while keeping your skin clear. When it comes to processing hormones, Schisandra is my favourite liver herb as it enhances both phase I and II detoxification of the liver. It is traditionally prescribed in Western herbal medicine for liver support as well as improving physical and mental performance and concentration. You will find all of the above herbs in our new Detox & Liver Support. Conclusion When it comes to PMS, it’s not as easy as taking one remedy as a cure-all. Women require a holistic treatment plan, treating the underlying conditions and the specific symptoms that she presents with. Talking to your natural medicine practitioner is a great place to start. In the meantime you may want to try the following combination as a PMS/Perimenopause Power Pack: Female Balance - take one capsule in the morning before breakfast. If you have high oestradiol levels on day 2 or 3 of your cycle, take two capsules. Detox & Liver Support taken at night after dinner alongside Bone & Muscle Support. Calm & Sleep Support taken one hour before bed.
Learn moreTop 10 Tips to Reduce Stress
We can be pretty certain that in the last couple of years, people have experienced stress in a way they may never have experienced it before. Stress is certainly something that I’m familiar with myself. As a single mum of 2 kids, I have juggled full time study to earn a degree and 2 diplomas, while starting two businesses. There were many challenging times along my journey and I had to learn some coping mechanisms to get through it. It was either let my nervous system suffer or regulate my nervous system. I chose to regulate my nervous system. Nutrients are essential for good sleep and to help you go to bed. Calcium and magnesium are important. Magnesium and zinc are also important in sleep too. There are different forms of magnesium. There is magnesium amino acid chelate, magnesium citrate amongst others. It is important to select the correct form of nutrients for them to be effective. There are different calcium supplements. There is calcium citrate and the dose of calcium is crucial. Amino acids and amino acid chelate forms have different roles. People's intake of calcium, zinc and copper can be low. Here are some of my top tips for coping with stress: Be mindful Every thought has a corresponding physiological response. Positive thoughts may equal less stress. It is important to be curious and explore your way of reacting and thinking about everyday situations. How we choose to react and think everyday is really important. How we think can put us into a resting state, or it can put us in a stressed state. It is important that you start to become more aware of this. Write down and journal about how you react and where your mind goes in everyday stressful situations. I would also recommend considering seeing a psychologist. This can be very helpful at understanding why you feel and think in certain ways each day. A psychologist can help you explore any past traumas that have shaped your brain into thinking in certain ways/feeling. It can help to explore any themes in your life that need to be processed in order to move forward. It can help you to be able to integrate tools and awareness into everyday life. This may help to prevent your nervous system and body going into fight or flight. Exercise Exercise can help improve your sleep. Exercise can help release endorphins when you are feeling stressed. Breathe It is essential to breathe properly. Breathing into your abdomen instead of your chest and count to 6 on the out breath to slow your breathing down. Meditate Meditation is a great regulation tool. You could find a meditation app you enjoy and meditate for at least 5 minutes every day. Laugh It is important to not take life too seriously. Self-regulating can also be done by watching comedy shows or movies. Other joyful activities may be laughing with your friends and having quality time with your partner. Eat well Adequate protein, carbohydrates and fats are essential for healthy neurotransmitter function. 5+ veggies and 2 pieces of fruit are vital for a healthy mind, body and soul. Ensure an adequate intake of vitamins B, C and D When a person is stressed, the adrenal glands require higher levels of vitamins B5 and C in particular. Vitamin D helps to manage mood. Increase intake of calcium, magnesium and zinc and avoid copper Having a hot cup of milk to relax isn’t just an old wives tale it’s a good idea! Calcium and magnesium are relaxing minerals and when taken at night may help you to drift off to sleep. A well absorbed, high quality form of calcium is calcium citrate. High quality forms of magnesium include magnesium citrate and magnesium amino acid chelate. A therapeutic dose of calcium is 500mg of elemental calcium. Make sure you check the label for the word elemental, it's the amount that is actually in the supplement. Your body can't absorb more than 500mg of calcium at one time. If your health practitioner has advised you need to supplement with more than this, you should split up the dose. Calcium supplements should contain vitamin K2. Vitamin K2 can help direct calcium into bones and out of the arteries (this helps to reduce cardiovascular risk). Ask your naturopath or nutritionist to check your zinc and copper levels. Zinc is required to make serotonin, a neurotransmitter that is depleted under long term stress. High copper levels are associated with heightened anxiety. Sleep well Sleep is so important for our mental health and wellbeing so 7-8 hours a night is a priority. Invest in blackout curtains, keep a window open at night for ventilation and read a book before bed. Rather than a screen and keep the lights low for a few hours before bed to promote the production of melatonin. Go to bed and get up at the same time each day. Buy more time If you never seem to have enough time, start outsourcing the mundane tasks that zap your time and energy. Some ways that you can buy more time can include lots of things. Some might include getting a cleaner or getting a tutor to help your kids with their homework. Other ways to buy more time might include finding kids in your neighborhood who want to earn some pocket money. You could get them to do your gardening, wash the car and do any other task you don’t enjoy.
Learn moreBenefits of Vitamin B6 and Zinc in Managing Premenstrual Syndrome (PMS)
Dealing with Premenstrual Syndrome (PMS) can feel overwhelming due to its wide range of physical and emotional symptoms. Many women seek effective strategies to manage these symptoms, with dietary supplements being a popular approach. Among these, Vitamin B6 and zinc are often recommended. But what roles do these nutrients play in managing PMS, and are there potential risks involved? Let’s delve into how Vitamin B6 and Zinc can help and answer some common questions about how they work. Understanding the Role of Supplements in Managing PMS: Supplements can play a crucial role in managing PMS by addressing nutritional deficiencies that may exacerbate symptoms. Among these, Vitamin B6 and Zinc are notable for their beneficial effects on both the physical and emotional aspects of PMS. The Role of Vitamin B6 on PMS: Vitamin B6 is vital for the production of neurotransmitters such as serotonin and dopamine, which regulate mood and stress levels. It has been shown to alleviate symptoms of PMS including mood swings, irritability, and depression. The vitamin works by enhancing the brain's ability to cope with stress and by potentially regulating hormonal fluctuations that occur during the menstrual cycle. Vitamin B6 and Mood: Many women report increased anxiety as part of their PMS symptoms. Vitamin B6 has been shown to help reduce mild anxiety associated with PMS. This is attributed to its role in enhancing the synthesis of GABA, a neurotransmitter that calms neural activity in the brain. Effective Remedies for PMS: A comprehensive approach to managing PMS includes both lifestyle changes and dietary adjustments. Regular exercise, adequate sleep, and a balanced diet are crucial. Supplements like Vitamin B6 and Zinc can be part of this holistic approach. They work best when combined with a diet rich in fruits, vegetables, and whole grains, which themselves help mitigate PMS symptoms. Zinc’s Role in Managing PMS: Zinc plays a critical role in hormonal balance and release, immune function, and cellular metabolism, all of which can influence PMS symptoms. It helps regulate the menstrual cycle and is essential in the production of progesterone, a hormone that can mitigate PMS symptoms. This is why we include zinc in our Female Balance. Additionally, zinc contributes to the synthesis of neurotransmitters like serotonin, which helps regulate mood and emotional well-being. Ensuring adequate zinc intake through diet or supplements can be a key strategy in alleviating PMS symptoms and promoting overall reproductive health. Zinc can be found in a variety of foods and supplements, making it accessible for those looking to increase their intake. Rich dietary sources of zinc include meats such as beef, lamb, and poultry, as well as seafood like oysters, which are particularly high in this mineral. For vegetarians or those looking to diversify their sources, beans, nuts, whole grains, and dairy products also provide substantial amounts of zinc. Additionally, zinc supplements are available in various forms, and zinc citrate dihydrate is a form which is well absorbed by the body and well tolerated. This may be useful for those struggling to get zinc into their diet from food alone. You can find this in our Female Balance – a daily dose (2 caps) contains 50mg of zinc. Vitamin B6 and Zinc offer promising benefits for those struggling with PMS, addressing both the physical pain and emotional fluctuations that characterise this condition. However, it’s crucial to use these supplements correctly to avoid potential side effects. Always read the label and follow the directions for use. FAQs: Can taking Vitamin B6 and Zinc together help with PMS? Yes, taking these supplements together can be beneficial as they both contribute to hormonal balance and improved mental health, making them effective for managing a range of PMS symptoms. Are there food sources of Vitamin B6 and Zinc? Absolutely! Vitamin B6 can be found in foods like bananas, spinach, and salmon, while Zinc is abundant in meat, shellfish, and legumes. Incorporating these foods into your diet can help boost your intake of these nutrients. The recommended daily amount of Vitamin B6 for adult women is about 1.3 to 1.5 mg, and for Zinc, it’s 8 mg. Dosages can vary based on individual health needs, so it’s best to consult with a healthcare provider. If you've found these tips helpful, or if you have questions or suggestions, please feel free to reach out to us. We will continue to explore effective ways to manage PMS and promote women's health, to help bring balance wherever we can.
Learn moreRelief for PMS: Exploring the Benefits of Vitex Agnus Castus and Saffron
Premenstrual syndrome (PMS) is a common ailment that affects many women, leading to a variety of physical and emotional symptoms. While there are many ways to manage these PMS symptoms, including lifestyle changes and medications, an increasing number of women are turning to other remedies. Among these, Vitex Agnus Castus (often simply called Vitex) and Crocus sativus stigmas (otherwise known as Saffron) have shown promising results in the world of PMS. This blog explores how these herbs work and their potential for providing relief. Understanding PMS and Its Impact: PMS involves symptoms that can disrupt daily life, ranging from mood swings and irritability to physical discomfort such as bloating and cramps. These symptoms typically occur in the luteal phase of the menstrual cycle (from about day 14 to day 28 of your cycle) and can vary greatly in severity. Vitex Agnus Castus: Nature’s Solution for Hormonal Balance What is Vitex Agnus Castus? Vitex, also known as Chaste Tree, is a herb that has been used for centuries to treat various health issues, particularly those related to the female reproductive system. It is native to the Mediterranean region but is now widely available as a dietary supplement. How Does Vitex Work? Vitex works by influencing the hypothalamus and pituitary glands, which helps in regulating and balancing hormones related to the menstrual cycle. Specifically, it may help increase the production of luteinising hormone, promote progesterone production, and slightly reduce the release of follicle-stimulating hormone, which together, may help balance premenstrual symptoms. Research on Vitex: Research has demonstrated that Vitex can be effective in reducing symptoms of PMS. A review of various trials found that women who took Vitex reported improvement in mood and psychological symptoms of PMS. Saffron: A Spice for Emotional and Physical Well-being What is Saffron? Saffron, often cited as the world's most expensive spice, is derived from the stigmas of the Crocus sativus flower. It has a long history in traditional medicine for its mood-enhancing properties. Saffron’s Role in Managing PMS: Recent studies have highlighted Saffron's potential in treating PMS symptoms. Its primary active components, crocin and safranal, are believed to influence serotonin metabolism, which can help alleviate depression and mood swings associated with PMS. Integrating Vitex and Saffron into Your Routine: Our products, Female Balance and Calm & Sleep Support were designed to be taken together. Clinical trials using the patented form of saffron, Affron® show 28mg daily for 4 weeks significantly improved mood and reduced tension, anger, depression, fatigue, and confusion. A combination of these two products contains 30mg of combined Saffron. PMS Support & Antioxidant contains 3000mg of Vitex in a daily dose. Vitex Agnus Castus and Saffron offer promising alternatives for managing PMS symptoms. By supporting hormonal balance and enhancing emotional wellbeing, these herbs can help many women achieve better quality of life during their premenstrual phase. However, as with any treatment, effectiveness can vary based on individual factors, so it’s beneficial to approach these remedies as part of a broader health management strategy. If you have any questions about these tips, we are always happy to help! Contact us today so we can help support you on your hormonal journey.
Learn moreDetox Your Way to Fewer PMS Symptoms
It has been reported that globally, almost 90% of women experience some form of premenstrual syndrome, from mild to severe symptoms. Premenstrual syndrome (PMS), a condition that can significantly disrupts daily life, making the days leading up to menstruation particularly challenging. While PMS is often accepted as an unavoidable part of womanhood, exploring targeted detoxification strategies can help mitigate these symptoms by addressing the underlying issue of hormonal imbalance exacerbated by toxins. What is Premenstrual Syndrome (PMS)? PMS encompasses a variety of symptoms that occur before a woman's menstrual period, affecting both emotional stability and physical health. These symptoms can severely impact a woman's quality of life by disrupting her daily activities. Hormonal fluctuations, particularly the imbalance between oestrogen and progesterone, are believed to be at the core of PMS. Oestrogen excess can lead to symptoms like irritability, anxiety, and bloating, while progesterone deficiency can cause mood swings, headaches, and sleep disturbances. Supporting your body's detoxification processes and encouraging hormonal balancing can play crucial roles in balancing hormones and supporting (and reducing) PMS symptoms. Let’s explore detox strategies, including dietary adjustments, the inclusion of specific beneficial herbs, lifestyle changes, and environmental considerations. Dietary Changes: Increase Fibre Intake: Fibre aids in the elimination of toxins through the digestive system. Incorporate a variety of fibre-rich foods like fruits, vegetables, and whole grains into your diet every day to facilitate this process. Reduce Intake of Processed Foods and Sugars: These substances can worsen hormonal imbalances and can negatively affect blood sugar balance and hormone detoxification, which can worsen symptoms. Cutting down on processed and sugary foods can help minimise these negative impacts. Stay Hydrated: Water is essential for kidney function and helps flush waste products from the body. Aim to drink at least 8 glasses of water a day to support these detox processes. Beneficial Herbs for Detox and PMS: Dandelion Leaf: This herb acts as a mild diuretic, helping to eliminate excess water and reduce bloating. It also supports liver detoxification, which is vital for maintaining hormonal balance and reducing PMS symptoms. Schisandra: Known for its adaptogenic properties, schisandra enhances liver function and improves the body’s stress response, both beneficial for managing PMS. Bupleurum: Used extensively in traditional Chinese medicine to promote liver health, bupleurum aids in the liver’s detoxification efforts, helping to balance hormones more effectively. Globe Artichoke: Supports liver function and digestive health by promoting bile production. Bile helps the body digest fats and remove wastes, contributing to reduced toxin load and better hormonal regulation. Rosemary: Enhances Phase II liver detoxification and is important in healthy oestrogen metabolism. Vitex (otherwise known as Chaste Tree): Has been shown to reduce PMS symptoms and help regulate the menstrual cycle. Saffron: Clinical trials with the patented form of this herb, Affron® show this superstar herb reduces tension, irritability and fatigue, while also improving sleep which often accompany the physical symptoms of PMS. This is why we created Detox & Liver Support and Female Balance to help support your liver function, hormonal balance and help regulate your cycle. Lifestyle Modifications: Regular, Daily Exercise: Physical activity boosts overall circulation and helps sweat out unwanted waste products. It can also reduce stress and improve mood through the release of endorphins. Adequate Sleep: Quality sleep is crucial for the body’s healing and detoxification processes. Aim for 7-9 hours of restful sleep per night to help manage PMS symptoms effectively. Environmental Adjustments: Minimise Exposure: Reduce your contact with chemicals found in some household cleaners, beauty products, and processed foods. Opting for organic alternatives can significantly decrease your exposure to harmful chemicals used in food production. Adopting these comprehensive detox strategies can lead to a significant reduction in PMS symptoms over time. Benefits include less bloating, reduced mood swings, and overall improved well-being. By detoxifying your body and supporting hormonal balance, you can transform the days leading up to your period from a time of discomfort to one of tranquility. Envision moving from feeling overwhelmed and at the mercy of your symptoms to feeling energised and in control of your health. The empowerment that comes from implementing these strategies can help stabilise your mood and physical symptoms, leading to a more balanced and enjoyable life. How do you feel about integrating some of these detox strategies into your routine? Starting with even one or two small changes can pave the way for significant improvements in how you experience your menstrual cycle each month. We appreciate your insights and experiences. If you decide to implement any of these strategies, please reach out as we love to hear from you. Together we can tackle PMS with empowering solutions!
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