The A-Z of healthy living
A is for...
Ashwagandha
Ashwagandha has numerous health benefits. It is most commonly used to help treat stress and mood disorders like anxiety and depression. Ashwagandha can be used to alleviate mental and physical stress, which helps to boost mood and energy levels, while improving focus and memory. Studies have revealed that high-concentration supplements containing Ashwagandha root extract can help to balance mood, prevent and manage stress and anxiety and boost energy levels, thereby drastically improving quality of life. Try The Good Guru’s Organic Ashwagandha+Black Pepper, £17.95
www.thegoodguru.com
B is for...
Brain health
Did you know that around 60 per cent of the human brain is composed of fat? Consuming two portions of oily fish per week provides the body with a rich source of brain-supporting omega-3 fats EPA and DHA. Vegan sources of omega-3 include chia seeds, ground linseed, hemp seeds and walnuts.
C is for...
Collagen
With so many collagen supplements available, how do you choose? Look for fast-acting hydrolysed collagen peptides with an average molecular weight of 2,000 Da. With hydrolysed collagen peptides, all the hard work has been done for you! The molecules have been broken down into peptides and amino acids which can be rapidly absorbed and delivered to where they are needed most. Since over 90 per cent of the collagen found in your body is Type I, try supplementing with bovine collagen, such as Neutrient Advanced Collagen.
www.abundanceandhealth.co.uk
D is for...
Dark chocolate
According to research, dark chocolate can reduce your stress hormones, including cortisol. What’s more, the antioxidants in cocoa lead the walls of your blood vessels to relax, reducing blood pressure and improving circulation. Opt for varieties that contain at least 70 per cent cocoa.
E is for ...
Essential oils
Essential oils are natural aromatic essences extracted from plant material such as trees, flowers, grasses, leaves, fruit and seeds. They are used in aromatherapy and are thought to possess distinctive therapeutic, psychological and physiological properties. Around 150 essential oils have been extracted, each with their own unique scents and health benefits.
F is for ...
Fermented foods
Fermented foods include things like kimchi, yogurt, kefir, kombucha and sauerkraut. They are rich in probiotics which support gut health and mood. Since up to 90 per cent of the body’s serotonin levels – the so-called happy hormone – are produced in your gut, a healthy gut may correspond to a positive mood.
G is for ...
Gut health
There are trillions of microorganisms including different types of bacteria that live alongside us in our gut, known as our gut microbiome. This community of microorganisms which reside naturally within the body’s gastrointestinal tract play a really important role in maintaining overall wellbeing. Try Bio-Kult, from £9.48.
www.bio-kult.com
H is for ...
Homeopathy
Homeopathy is gentle, safe and effective in people of all ages and the majority of remedies are made from plants and minerals. It is holistic in that it treats the whole person and works on emotional and physical complaints. It works well alongside conventional medicine too. For longstanding or serious complaints, the expertise of a qualified homeopathic practitioner should be sought. For minor ailments and first aid situations homeopathy can be used safely and with confidence at home. Try Helios Sleep for temporary relief of sleep disturbances.
www.helios.co.uk
I is for ...
Iron
Iron is a vital trace mineral needed for making red blood cells which transfer oxygen around the body. Spinach is a good source of iron and is even more nutritious when cooked as opposed to raw as its iron content becomes more bioavailable.
J is for ...
Joints
Collagen is essential for healthy joints. It is the most abundant protein in the human body – the ‘glue’ that keeps us together. From the age of 25, collagen levels reduce around 1.5 per cent every year. Joints stiffen and, by 45, collagen can reduce by 30 per cent. Adding a collagen supplement to your daily regime – especially one also containing glucosamine and chondroitin – can strengthen joints and improve general mobility. Try Collagen Plus from Arthrovite.
www.arthrovite.com
K is for ...
Kale
Kale is known as a superfood – and for good reason. It is rich in beta-carotene, vitamins C and K and folate. It’s also a great source of chlorophyll, calcium and iron. The less you cook it, the more nutrients you retain. And, if you serve it with a lemon dressing, you’ll be boosting the absorption of its iron and calcium content.
L is for ...
Liposomal
True liposomal supplements are evidence-based and provide maximised absorption so that our bodies can utilise the nutrients they hold. Here’s how to identify a real liposomal formula:
1. No flavourings. The fewer the ingredients, the more likely it is you have the real deal.
2. Can you spot the manufacturer on the label?
3. Consistency and high content of phosphatidylcholine (the essential extra active ingredient) supporting nutrient delivery to reach the cellular level. Try Altrient C Liposomal Vitamin C.
www.abundanceandhealth.co.uk
M is for ...
Magnesium
Magnesium is needed for 80 per cent of the biochemical reactions in your body, making it one of the most foundational nutrients for good health. Magnesium promotes sleep, stress relief, immunity, muscle recovery, bone, heart and hormone health and more! Not all magnesium supplements are created equal: look for a best-absorbed brand like MAG365, £16.95.
www.itlhealth.co.uk
N is for ...
Nature
Spending at least two hours a week in nature has been shown to benefit our health and wellbeing. Research led by the University of Exeter and published in Scientific Reports found that people who spend at least 120 minutes in nature a week are significantly more likely to report good health and higher psychological wellbeing than those who don't visit nature at all during an average week.
O is for ...
Olive leaf extract
Medical experts have discovered the wonders of an extract from olive leaves which is a natural, safe and effective herbal with unequalled health-giving properties. Often called nature’s “smart” germ killer, this powerful extract seems to only attack harmful micro-organisms – viruses, bacteria, fungi and parasites – without harming helpful ones. Eden Extract is a patented 100 per cent natural alternative that works with, and helps support, the body’s defences when our immune systems are compromised.
www.oliveleaf.co.uk
P is for ...
Probiotics
Probiotics or live bacteria are the “bugs” that live in different parts of the digestive system (as well as other body systems such as the skin and hair). They may help us maintain good immune and digestive health, along with communication with the brain to control things like appetite, mood and sleep. Try Bio-Kult Boosted, £24.98.
www.bio-kult.com
Q is for ...
Quinoa
Although it is technically a seed, quinoa is classified as a whole grain. It is naturally gluten-free and is also a complete protein, which means that it contains all nine essential amino acids that the body cannot make on its own. Called the “mother grain” by the ancient Incas, one cup of cooked quinoa provides about 8g of protein.
R is for ...
Reflexology
Reflexology is a complementary therapy based on the belief that there are reflex areas in the feet and hands which are believed to correspond to all organs and parts of the body. Some practitioners may also include work on points found in the face and ears. Reflexology works on an individual basis and may alleviate and improve symptoms such as everyday stress and tension.
S is for ...
Serotonin
Serotonin is known as the happy hormone because it stabilises our mood and our feelings of wellbeing and happiness. Low levels of this neurotransmitter are linked to depression. Foods that contain tryptophan are thought to increase serotonin production in the body. Tryptophan is an essential amino acid found in foods such as milk, turkey and chicken.
T is for ...
Throat care
Minor throat irritations can strike at any time of year and for a whole host of reasons. When they do, it’s good to have Ricola Soothe & Clear cough drops by your side to bring you soothing comfort. Ricola swears by the nurturing effect of Swiss herbs. To their secret 13 herb mixture they additionally add ingredients like natural menthol, lemon juice, echinacea and fair trade honey to give your throat the extra care it needs.
www.ricola.com
U is for ...
UTI
Urinary tract infections (UTIs) are one of the most common bacterial infections which affect more than 50 per cent of women at some point in their lives. They can affect any part of your urinary system — your kidneys, ureters, bladder and urethra. Most infections involve the lower urinary tract — the bladder and the urethra. Women are at greater risk of developing a UTI than men. Infections limited to your bladder can be painful and uncomfortable, but serious consequences can occur if a UTI spreads to your kidneys. Try the unique food supplement Bladapure.
V is for ...
Vegan
The past few years, veganism has become more than a diet. People are concerned about the planet and the side effects of meat and dairy products. Violife is relevant to today’s realities and trends, to all needs and occasions, to all age groups and genders. Following a vegan lifestyle means living life to the full, so that’s why Violife’s delicious dairy-alternative products are 100 per cent vegan but can be enjoyed by everyone! Try Violife Smoky Cheddar Flavour Slices, £2.79.
www.violifefoods.com
W is for ...
Water
Did you know that up to 60 per cent of the human body is water? The recommended amount of water that we should drink is six to eight 200ml glasses a day. However, a good way to check if you are drinking enough water is to check the colour of your urine. It should be a pale-yellow colour. Dark, cloudy or strong-smelling urine is a sign that you are dehydrated.
X is for ...
Xylitol
Xylitol is a naturally occurring sugar alcohol found in most plant material, including many fruits and vegetables. It is a lower-calorie sugar substitute with a low glycaemic index. It is widely used in “sugar-free” chewing gums and mints and is thought to help prevent cavities and the build-up of tooth plaque. It is important to note that xylitol can be very toxic to dogs so should be stored in a safe place out of their reach.
Y is for ...
Yoga
Yoga is an ancient mind and body practice which is thought to have originated in India over 5,000 years old. The word yoga comes from the Sanskrit word “yuj,” which means “union” or “to join.” Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation to promote mental and physical wellbeing. The different types include Ashtanga, Hatha, Vinyasa flow, Kundalini and many more.
Z is for ...
Zinc
Zinc is an essential mineral for male reproductive function. Studies show that a deficiency in zinc has been associated with low testosterone levels, poor sperm quality and an increased risk of male infertility. Oysters contain more zinc per serving than any other food, but other good sources include pumpkin seeds.
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