After we have all enjoyed ourselves over the summer holidays, often overindulging in food, drink, sun exposure and experiencing travel stress, it’s time to focus on giving our health and wellbeing a little TLC.

Once our routines return to normal, many of us like to go on a mini health kick for a few months before our next indulgence over the Christmas period. Here are a few key things you can do to kick start your autumn detox.

• Have a clear out! Check the cupboards for any hidden left-over snacks or goodies that may be lingering from the holidays.
• Drink water to flush out excess waste and toxins, and to give your skin a boost after all that sun exposure. Try to drink 1.5 – 2 litres per day.
• Be organised. As our routines tend to settle down again after the holidays, start to plan your healthy meals and exercise routine.
• Eat a healthy breakfast every morning. One of the few things all healthy eating plans 100% agree on is the importance of breakfast. This can set you up for the day and prevent over-eating / bad food choices later on in the day.
• Incorporate antioxidant foods into your meals. Our sun exposure is usually higher during the summer holidays, which increases the production of free radicals and the risk of aging.
• Move! Try and do a little exercise every day and make it a regular part of your routine. Autumn is a beautiful month to get out and about.
• Try to have your main meal at lunch time and keep your dinner time meal light.
• Get a decent night’s sleep! Aim for at least 7 hours sleep a night.
• Take a look at what supplements could help – this time of year it’s all about boosting your immune system to prepare for the colder months ahead and the seasonal nasties that come with it.
• Pamper yourself! Take some time just for yourself – be it some quiet time to read a good book, take a long bath or even enjoy a nice massage or facial to rehydrate your skin and detoxify.

We tend not to think about the health of our gut until it gives us problems and makes us feel unwell or uncomfortable. However, our gut is vital for our general health and we should make caring for it a priority, especially our digestion. Afterall, the main function of digestion is to break down the foods we eat and utilise the nutrients for energy, growth, repair and immunity – all very important factors in our overall health.

There are a variety of factors that can contribute to poor digestion, from stress to smoking, however today we are going to focus on eating habits for a healthy gut.

Eating a balanced diet with plenty of fruit, vegetables and water in conjunction with regular exercise can help to maintain good digestion. Here are some top tips to keep your gut healthy when it comes to your eating habits.

• Chew your food well
• Eat slowly with smaller mouthfuls of food
• Try not to eat in a rush or when stressed
• Avoid drinking large amounts whilst eating
• Eat a variety of fresh foods – take advantage of seasonal produce for variety
• Eat at least 5-6 portions of different fruit and vegetables (approx. 80g of fresh fruit or vegetables is considered a portion)
• Avoid excess caffeine and alcohol
• Drink 1 ½ - 2 litres of water per day
• Eat at least 25g of fiber a day
• Avoid ready meals and processed foods that contain artificial additives

With your gut health being responsible for so many key elements of our health, including up to 90% of your immune functions, skin health, weight control and even mood and sleep, it’s no wonder why many scientists refer to the digestive system as ‘the second brain’ due to its overall importance in keeping you healthy and functioning properly.

While experts understandably advise us to get all our nutrients from our diets, that isn’t always possible for a number of reasons, and can get progressively harder as we age. As we age, our bodies, hormones and nutritional needs change. These biological shifts mean we need to be aware of how our needs may change at different stages of life to help us operate at our very best – both mentally and physically as we age. Here we look at some key supplements you may consider depending on your age.

Under 30

• Vitamin C – This unique nutrient is known to be involved in at least 300 biochemical pathways in the body. Vitamin C is needed for strengthening the blood vessels, bones, gums and teeth. It also has a protective role as an antioxidant helping our immune system and helps to maintain normal blood fat and cholesterol levels.
• B Complex - is ideal for anyone who leads a busy lifestyle. It is essential for energy production in your body and to support your hormones. As these nutrients are not stored in the body, you need to top up the supply daily.
• Milk Thistle – As we tend to lead very busy, even party lifestyles in our younger years, Milk thistle can help us to reduce the impact of the ‘wild years’ in several ways including: -
  • Liver health
  • Help keep skin healthy
  • Support weight loss
  • Lower cholesterol

30’s-40’s

• Magnesium – This mineral can help energise your body and relax tense muscles after a stressful day juggling family, work and general life. It also contributes to the normal functioning of your muscles and nervous system – as well as contributing to the maintenance of normal teeth and reducing fatigue.
• Glucosamine & Collagen – This is the decade when we may start to feel the signs of aging. Glucosamine plays an important role in our bodies’ production of cartilage – a flexible yet tough connective tissue that pads the connections between joints and bones. Collagen is one of the most common proteins found in our bodies, as it’s one of the substances that helps to hold our bodies together with it being found in the muscles, bones, skin and tendons. Our bodies can produce collagen naturally, but production reduces as we get older, especially if we spend a lot of time in the sun or smoke. It’s the decline of collagen production that produces wrinkles and weakens joint cartilage, both of which happen the more we age.
• Zinc - Zinc is an essential mineral to the human body and plays a vital role in the function of over 300 enzymes in our bodies, being most abundant in our brains, muscles and bones. According to many nutritionists, more people find it difficult to obtain enough zinc in their diet than any other mineral. Zinc is well known for its role in growth and tissue repair, and in the immune system. It is particularly important for the healthy function of the reproductive organs and prostate gland and it is one of the most important antioxidants available.

40’s-50’s

• Glucosamine – Many people start to develop arthritis in their 40’s. Glucosamine is vital for healthy joints as it is used by the body to make other chemicals that build tendons, ligaments, cartilage, and the fluid that surrounds joints. These joints are cushioned by the fluid and cartilage around them which can both deteriorate with age. Taking a glucosamine supplement may help increase the cartilage and fluid around joints and help prevent / slow down their breakdown.
• Co-Enzyme Q10 – While our bodies do produce this antioxidant naturally, our naturally occurring levels decrease as we age. Co-enzyme Q10 plays a vital role in converting food into energy so as our levels drop, we may be left feeling fatigued. It may also help with other conditions such as heart disease, headaches, brain function and healthy skin.
• Calcium & Magnesium – Calcium is the most abundant element found in the human body and is highly important in maintaining healthy bones and teeth. In fact, the body is constantly remodeling our bones, absorbing calcium and depositing it into our bones. Additionally, calcium is required for proper muscle function and nerve transmission. Magnesium is also an abundant element throughout the human body. It is responsible for energy production and contributes to the development of our bones due it being instrumental in transporting calcium across our cells. Without magnesium, the human body could not synthesise DNA.

50’s-60’s

• 50+Multivitamin – Our very own 50+ Multivitamin is a specially formulated blend of various vitamins and minerals tailored for the nutritional needs of people aged 50+ with the ideal level of Vitamins A, C, D and E, as well as higher levels of folic acid, zinc and B Vitamins. It also contains ginkgo biloba extract and selenium. All in all, it is packed with 24 different vitamins and minerals to help you glide through your 50’s.
• Lutein – Most people begin to experience issues with their eyes in their 50’s. This antioxidant is found in leafy vegetables and is important for helping maintain healthy eyes as it is found in high concentrations in the eye and these levels deteriorates as you age.
• Turmeric - Turmeric has recently been voted one of the most popular supplements due to its variety of benefits - from joint health, heart health and cognition to blood vessel function and even mental wellbeing. This potent anti-inflammatory and antioxidant may also help improve symptoms of depression and arthritis.

Over 60’s

• Vitamin B12 - Vitamin B12 is known to be essential for optimal brain function and a healthy immune system. Even a mild vitamin B12 deficiency may increase the risk of dementia in an older adult as stomach acid (which is required for the body to absorb vitamin B12 from food), declines as we age.
• Vitamin D - Vitamin D is essential later in life to help protect against a variety of illness and infection. The ideal source of this important nutrient is, of course, sunlight – hence its nickname ‘the sunshine vitamin’. However, we tend to get less sunlight as we age and our body’s natural ability to synthesise vitamin D from sunlight also decreases with age.
• Omega-3 – These fatty acids have a wealth of health benefits that we may worry about more as we age. These include: -
  • Help to lower blood pressure
  • Slow the development of plaque in the arteries
  • Reduce the likelihood of heart attack and stroke
  • Maintain / improve memory

Vitamins are nutrients and are necessary at all stages of life as they give us the nutrition boost we need to maintain and support optimal health. They enable us to supplement any nutrients that may be lacking from our diets, for whatever reason at any stage in our lives.

Many of us want to lead healthier lifestyles but juggling family life, work life and other responsibilities often means that our health goals are put on the back burner. Whether you want to eat healthier, get in better shape, have more energy or even sleep better its important to understand that major overhauls are not necessarily required, and small changes can have a big impact.

As we know, leading a healthier lifestyle can have numerous benefits from reducing risks of disease, slowing down the aging process and giving us more energy to take on the world. Making small changes in our nutrition, activity levels, stress management, sleep and other health behaviours, including looking after our mental health, are all key to achieving our health and wellbeing goals.

We have put together a list of small steps that can help you lead a healthier lifestyle. Remember, you don’t have to do them all (and certainly not all at once) – decide which ones are most in line with your goals and take it from there. Maybe introduce one a week or even one a month, if that is the time frame you need to keep you on track to make permanent lifelong changes.

• Identify your main reasons for wanting to lead a healthier lifestyle and remind your self of what they are when you are having a challenging day – it will help keep you focused and motivated.
• Set smaller goals and celebrate achieving them. Giving yourself small ‘wins’ is a great way for you to track your progress and keep motivated along the journey.
• Eat regularly as hunger pangs later in the day are likely to lead you to overeating and making poor food choices.
• Drink! No matter what time of year it is, it is always important to stay hydrated. Replace sugary / fizzy drinks with water (use sugar free cordial if needed).
• Get plenty of rest. Sleep deprivation has a variety of negative impacts when trying to lead a healthy lifestyle. It can disrupt your eating habits, often leading to poor choices, negatively affects concentration and productivity, reduces our energy levels and even affects our immune function to name a few.
• Make time for you! Everyone needs their own time to relax and unwind. Try and allow 30-minutes a day just for you time.
• Make smaller healthy swaps to your diet regime. We aren’t saying deprive yourself of all your favourite things but make small substitutes when you can e.g. bake instead of fry, reduce portion sizes by 10%, try new healthy recipes with in season ingredients.
• Get moving! You don’t have to set yourself a crazy exercise goals but increase your movement a little by little each day / week. If you only usually do 6,000 steps a day – aim to increase this by 10% over the week.

As you will see, none of these are ground-breaking or require vast changes to your daily routines, but they are important and can improve your overall health. The key for success is to focus on small, baby steps— it’s all about those little changes you can incorporate in one day, a week or even a month at a time. Not only is this more doable, but it is also more sustainable for long term success and lasting changes for the better.

As with all of us, having a healthy lifestyle by eating well and maintaining a regular exercise schedule is important for all men at any age. However, all of us sometimes need a little extra help with getting all the vitamins and minerals we need and therefore turn to supplements to give us the boost we need.

For men, this is often focused on supplements that help maintain and boost testosterone levels, help certain body parts remain standing tall when needed, keep the prostate healthy and cholesterol in check. Experts agree that maintaining healthy levels of testosterone is vital to men's health through all stages of life.

Here are a few supplements especially aimed at helping the menfolk keep healthy at all stages of life.

Tribulus Extract

Tribulus terrestris is a fruit-producing plant high in a compound called Saponins that grows in many places including Europe, Asia and Africa. Our Tribulus Extract, formulated especially for men, also contains Zinc which contributes to the maintenance of normal testosterone levels in the blood alongside other benefits such as reduced tiredness and fatigue.

Tongkat Ali

Tongkat Ali (which translates as Ali’s walking stick) is derived from the roots of a tree known as Eurycoma Longifolia Jack. It has been used for thousands of years in Indonesia and other parts of Asia for its aphrodisiac properties. It has recently been introduced to the rest of the world and has been transforming the health and sex lives of thousands of couples.

Saw Palmetto (for men)

While studies offer mixed results, Saw palmetto, a type of palm native to the south-eastern United States, is commonly used by many men as a natural way to help with prostate health and improve side effects associated with an enlarged prostate, balance hormone levels, and prevent hair loss.

Montmorency Cherry

Montmorency cherries are a variety of Sour Cherry, grown in Europe, Canada and the United States that are known for their bright red colour and are naturally high in a family of polyphenols known as anthocyanins. These popular cherries are bursting with essential vitamins and nutrients and are naturally high in dietary fibre, Vitamin A, Vitamin C and Antioxidants.

Plant Sterols

Plant Sterols are naturally occurring compounds found in a variety of plants such as fruits, vegetables, cereals, and legumes and help stop normal cholesterol being absorbed into the blood and small intestine - therefore helps in maintaining healthy cholesterol levels. With a high enough dose, it can also lower levels of the "bad" LDL cholesterols in our bodies.

Multivitamin supplements contain a combination of different vitamins and minerals that are usually found in food and other natural sources. However, many of us struggle to meet our needs through diet and lifestyle alone, and therefore take a daily supplement to help improve our overall health, compensate poor eating habits, and even reduce our risk of developing chronic diseases.

Here are a few of the key ways they can help.

Increase Energy Levels

When our bodies don’t get the correct level of vitamins and minerals, we may feel tired, weak, and lethargic. A daily multivitamin can help you keep your energy levels up.

Maintain Muscle Strength 

Muscle related problems can be caused by free radicals – common nasties found in our day-to-day environments. Luckily, these free radicals can be kept in check by antioxidants found in multivitamin supplements.

Heart Health 

It comes as no surprise that heart is one of our most vital organs and keeping it healthy is essential. Various studies suggest that taking high-quality multivitamins may reduce cardiovascular diseases and help to keep the old ticker running smoothly! Vitamins B1, B2, B6, K1, Niacin, and magnesium which are all present in most multivitamins, all play a role in cardiovascular health.

 Eye Health 

Losing our eyesight is one of the main worries of aging for most. Vitamin A can help improve our eyesight and reduce age-related macular degeneration that may cause permanent eye damage.

Improve Brain Function 

Keeping our brain fit and healthy is key to helping us deal with day-to-day life and the challenges it may throw at us. Vitamins such as vitamin B12, herbal supplements such as Ginkgo Biloba, and omega-3 fatty acids help restore brain function, keep the fog away and lift our mood.

Reduces Stress & Depression 

Life can be challenging as we have all experienced more than ever in the recent years. The vitamins and minerals in our multivitamins can help reduce stress and depression symptoms. Vitamin B6 helps regulate the body's serotonin and norepinephrine levels – both of which directly affect mental stability, mood, and our ability to cope with stress.

Helps Keep Skin & Hair Healthy

Keeping the outside healthy from within is important for our skin and hair. Vitamins & minerals help keep our skin and hair healthy and shiny by providing essential vitamins such as vitamin E, vitamin B, and vitamin C.

In essence, a multivitamin is a little like an insurance policy, ensuring that we get the vitamins and minerals we need by filling in the gaps that may be present from our diet alone.

Like the seasons, our bodies also change throughout the year. Now that summer is on its way, our supplement routines may need to change a little in line with our more active lifestyles and the warmer weather - to keep us feeling energized, healthy, and glowing this summer.

Here is our guide to the best supplements to consider for the summer months: -

Vitamin C

While we all love it when the sun is shining, we must be careful and protect ourselves from sun exposure. Vitamin C can be helpful in preventing and treating sunburn – although a good suntan lotion is also needed. Vitamin C can also help support the immune system and help with histamine responses to those pesky seasonal allergies, which is especially important as we tend to spend more time outdoors and are exposed to more pollutants during this season.

Vitamins A & E  

Protecting your skin against sun damage is very important as the sun's ultraviolet light can cause major damage to the skin. In addition to sunburn, there are more long-lasting effects such as reduced skin elasticity causing wrinkles that need to be considered.  Antioxidants are nature’s answer to reducing the impact of UV exposure on the skin.  Taking antioxidants will not stop you burning but they can help to reduce the damage done by the sun. Vitamins A and E are excellent antioxidants and have long been used topically in face creams. Taking these nutrients internally will be more effective in maintaining the long-term health of your skin as internal consumption gets nutrients into every layer of the skin as opposed to only the top few layers.

Vitamin D

We hear you asking, ‘Why do I need the sunshine vitamin in the summer’? There are several reasons while you still may need to top up vitamin D during the summer months, depending on your lifestyle. It’s important to note that although we maybe outdoors more in the summer months, we use suntan lotion to prevent sunburn or we cover up to protect ourselves, so we aren’t always exposed to the amount of sunlight we need for our daily dose of Vitamin D.

Collagen

The summer months can be harsh on the skin. Collagen is great for repairing damaged tissue throughout the body and can help sun-damaged skin heal faster, especially for the older folk amongst us as collagen production slows as we age. In addition, collagen also aids joint recovery which may be a great help if you are more active in the summer months.

Skin, Hair & Nail Gummies

Summer can be extra hard for our hair, skin, and nails due to the dehydration effects of the sun. Dehydrated hair causes damage to its protein structure, which means it can break much more easily than usual. The best supplements to take to keep your hair hydrated should contain the essential mineral - zinc, which keeps hair follicles nice and strong. Our amazing gummies are formulated to support the healthy appearance and strength of your skin, hair, and nails. With biotin, selenium, zinc and vitamin C for normal collagen formation, they are a perfect addition to your summer supplementation.

Exercise is the natural miracle cure we have always had, but for many of us we rarely take our recommended dose despite the multiple health benefits it offers – both mentally and physically. No matter what age you are, there's solid scientific evidence that being physically active can help us lead a healthier, happier, and even longer life.

People who exercise regularly have a lower risk of developing many long-term conditions such as heart disease, type 2 diabetes, stroke, as well as boosting self-esteem, mood, sleep quality and our energy levels. Exercise can also help reduce your risk of / help improve effects of stress, clinical depression, dementia and Alzheimer’s.

According to the UK Chief Medical Officers' Physical Activity Guidelines, on GOV.UK, we need to try to be active every day and aim to do at least 150  minutes of physical activity per week (we can round this to 21 mins a day on average), through a variety of activities.

This does not mean we all have to rush out to join gyms or sign up to run a marathon! For the activity to benefit our health, we need to be moving quick enough to raise our heart rate, make us breathe faster and feel warmer = moderate intensity activity. At this level, we should still be able to talk. Depending on our level of fitness some of us will reach this level of activity with a simple walk around the block or by cleaning the house.

The most common excuse for not exercising is ‘I don’t have the time’! Therefore, the best way to get moving is to make activity part of everyday life e.g., walking to the local shops instead of using the car, take the stairs instead of the lift, go for a walk around the block in your lunch hour, incorporate exercise into your evening / weekend routine.

The important thing to remember is that every little helps; exercise when and how you can. Getting into a routine and finding things that are fun will really help you keep movin’ movin’.

At some point in our lives, many of us face challenges that can be stressful and overwhelming. Most of the time, these challenges are beyond our control - as we have seen over the past couple of years. However, we can manage how we react to the challenges and the emotions that may come with those reactions.

High stress levels and/or extended periods of stress can have a negative impact on your mental, and even, physical well-being. And while it may seem like there’s nothing you can do about stress; you have a lot more control than you may initially think.

Effective stress management can help you break the hold that stress has on your life, helping you be happier and healthier. Feeling emotional, overwhelmed, nervous or having trouble sleeping and eating can all be normal reactions to stress. While there is no ‘one size fits all’ answer to helping relieve stress, here are some tips to help you deal with stress naturally.

Identify the cause of stress

While there are common causes of stress, we all have different triggers. It is important to find out what is causing you stress and to also understand how you may be allowing it to happen. E.g.

• Do you always dismiss your stress as temporary even though you can’t remember the last time you weren’t stressed and took a breather?
• Do you define / accept stress as an integral part of your work or home?
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

It’s important to really understand what is causing the stress in your life, and how you react to make sure you can help address the causes from the right angle.

Avoid Stressors

This may seem obvious, but many people accept that their stressors are part of modern life, this doesn’t mean you can’t avoid them or reduce the impact they have on your life. E.g. don’t listen to the news, turn off social media, learn to say ‘no’ more, try to avoid people that add to your stress or reduce the face-to-face time you have with them. See how you can change your routine to reduce your triggers – maybe a different commute to work or grocery shopping on-line. All the small changes matter.

 Take care of yourself

Again, another obvious one but many of us don’t put ourselves first and put everything / everyone else first. To be the best us we need to look after ourselves – this includes, eating healthy, exercising, sleeping well, and allowing yourself some ‘me time’ to unwind and recharge.

Connect

Never underestimate the power of spending time with a special friend or loved one that makes you feel calm, safe, and understood. Lunch with a good friend or a quiet country walk with your partner can have a massive positive impact on your mental well-being.

Supplements

There are a variety of natural supplements that may help you to reduce,  or alleviate some of the side effects of stress: -

• Seromax-5HTP - 5-HTP or 5-Hydroxytryptophan is a type of amino acid that naturally occurs throughout the human body. It is a chemical precursor of the vital neurotransmitter known as serotonin – which is responsible for that feeling of wellbeing and happiness we sometimes experience.
• CBD Oil – When cannabinol is mixed with a carrier oil, such as coconut oil or hemp seed oil‚ CBD Oil is created and this harbours an incredible amount of wellbeing properties, including helping reduce anxiety and improving sleep.
• Energy Gummies – These juicy gummies are packed with vitamins including vitamin A, D3, E and C, along with vitamin B complex which contributes to energy metabolism and the reduction of tiredness and fatigue.
• Ashwagandha - Ashwagandha is one of the most important herbs in Ayurveda, which is a traditional form of alternative medicine based on Indian principles of natural healing. People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration.

Recognise when you need more help

While all these tips may be useful, it is also important to recognise when you may need some professional help by consulting a doctor, social worker, counsellor, or psychologist.

Sleep is essential for our health and wellbeing, allowing our mind and bodies to repair and recharge. Without enough sleep, we can experience a number of negative mental and health effects from weight gain and weakened immune system to reduced brain function impairing our abilities to concentrate, think clearly, and even process memories.

The amount of sleep we need varies with the individual and is often relative to age and activity, but most adults require between seven and nine hours of sleep per night. However, it is the quality of sleep that’s of most importance.

There are many factors that can affect the quality and quantity of our sleep such as anxiety, stress, and depression, eating late, fatty foods, drinking, medical conditions and sleeping environment.

Here are some top tips to help you sleep better: -

• Identify the reasons you may not be sleeping as well as expected – this will help you determine what steps are needed to improve your sleep
• Manage / reduce stress - try to relax and clear your mind before going to sleep
• Limit naps to 20 minutes or less in the day and try not to nap at all after 3pm
• Routine! Try to go to sleep at a similar time each night and get up at a similar time in the mornings. Follow a routine to help you relax before sleep e.g. reading or a relaxing bath
• Ensure your bedroom environment is comfortable, dark, and quiet
• Regular exercise but not within 3 hours of going to bed
• Don’t eat heavy meals or drink caffeine late at night
• Limit alcohol intake
• Supplement aids can help you relax and get a better quality of sleep
  Ginkgo Biloba – taken 30 to 60 minutes before bed this supplement may help reduce stress, enhance relaxation, and promote sleep
  Seromax-5HTP - is a type of amino acid that naturally occurs throughout the human body. It is a chemical precursor of the vital neurotransmitter known as serotonin – which is responsible for the feeling of wellbeing and happiness
  Magnesium - relaxing properties may be partly due to its ability to regulate the production of melatonin. Magnesium is known to relax muscles and induce sleep

We can all benefit from improving the quality of our sleep from time to time and luckily, for many of us, it may simply be a case of making small lifestyle adjustments to help us sleep better and truly benefit from the power of a goods night sleep.