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Dormeasan – Herbal Help for a Good Night’s Sleep

When sleep is elusive we miss out on time to repair and restore our tissues. We may find our brains struggling to cope, memory slipping, concentration below par, muscles fatigued, skin dull and eyes lack-lustre.

The longer this goes on, the harder it becomes to function properly. The solutions are often practical, such as taking time to relax before bed, not working or watching adrenalin-pumping films in bed, and altering your diet or mealtimes.

Another common aid to sleep is a herbal remedy.

Dormeasan Valerian-Hops Oral Drops is a traditional herbal medicinal product for use in the temporary relief of sleep disturbances caused by the symptoms of mild anxiety, exclusively based upon long-standing use as a traditional remedy. 

Always read the leaflet.

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10 Steps to a Healthy Brain

Our brains play a role in just about every body system from walking, controlling our emotions and breathing – making it crucial to keep it in good shape. Keep your brain happy and fit with these 10 practical tips for good brain health.

  1. Sleep

Sleep is one of the most important factors to support optimal brain function. An average of 7-9 hours of sleep is needed each night to prevent fatigue and tiredness. Research has shown that adequate sleep helps to improve memory and learning, increase attention and creativity, and aid in making decisions.

  1. Limit caffeine

Caffeine is a stimulant and promotes the central nervous system stimulation, however it blocks adenosine, which is an inhibitory neurotransmitter in the brain that makes you sleepy. As caffeine competes for the same receptors as adenosine, it can cause over stimulation of the brain- so try and only intake caffeine in small quantities, and avoid it in the afternoon and evening to promote sleep

  1. Manage stress levels

Stress can trigger a chemical change that can make you irritable and can affect your overall mental health. Chronic exposure to the stress hormone cortisol, damages and shrinks the hippocampus, (the brain area involved in verbal memory and learning) changing brain function and altering memory. Try focusing on stress management techniques that can help reduce stress levels in the brain to live a happier life!

  1. Physical activity

Exercise is not only good for the heart, but important for the brain too! Regular moderate exercise can improve the size of the hippocampus. Physical activity is also beneficial for improving blood flow to the brain and lowering levels of stress hormones… so next time you are thinking of taking the bus, get off a couple of stops early and walk the rest of the way and generally try to incorporate more movement into your day whether at work or home.

  1. Practice mindfulness

We can all lead busy lives and be guilty of not giving our minds a chance to recover. This is where mindfulness comes in. Practicing mindfulness can allow a person to understand their emotions and stay in the present moment, and has even been associated with structural changes in the brain regions involved in memory, learning, and emotion.

  1. The role of diet and essential fatty acids

Overall diet can effect brain health. Intakes omega 3 fatty acids such as DHA are needed for proper brain development. Omega 3 fatty acids are also involved in processes that are vital in the maintenance or normal brain function. So try adding them to your daily diet to boost brain power!

  1. Control sugar intake

Excess sugar impairs our cognitive skills and self-control. Excessive sugar triggers dopamine in the brain, often making us want more of it, but excessive sugar intake can disrupt memory formation. Try avoiding any highly processed foods as these usually contain high levels of hidden sugars and try and opt for fresh fruit and vegetables instead.

  1. Getting out in nature

Getting outside in nature has shown to increase mental capacity! Being outdoors in greenery has also shown to improve mental health, reduce stress levels, andstimulate clear thinking. So, try getting outdoors on your lunch break, or taking a hike with friends at the weekend. Keeping up social connections is also vital for maintaining thinking skills and slowing cognitive decline.

  1. Digital detox

The average person spends over six hours a day looking at screens. Whether that is a computer or a mobile. A digital detox can be a good idea to re-set and take some down time. The time and space created by taking a digital detox could boost your creativity and productivity but also allows more time for social connection which is vital for brain health, mental wellbeing and longevity.

  1. Consider supplements

Food supplements are a great way to ensure that any nutritional gaps from your diet are filled, besides providing a therapeutic amount of a certain nutrient if recommended by a health professional. Furthermore, when an individual is predisposed to an increased risk of a condition, they may have a greater nutrient requirement than their diet can provide. When choosing brain health supplements make sure they contain 100% active ingredients, no binders or fillers. Health food stores are an ideal starting place for nutritional and lifestyle support.

Author: Aimee Benbow is Nutrition Director at Viridian Nutrition. She holds a BSc (Hons) in Nutrition and a Master’s degree in Nutritional Medicine.

For more information come into store or contact us (give contact details!)

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

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Brain Health

Taking a multivitamin every day may help support cognitive function and improve focus and memory retention in older adults.

New research suggests that multivitamin and mineral supplementation has an effect on cognitive function. A randomized clinical trial and meta-analysis of three cognitive studies investigated the impact a multivitamin has on cognitive abilities versus placebo. The results showed that daily multivitamin and mineral supplementation significantly benefits both global cognition and episodic memory. The magnitude of effect on global cognition was equivalent to reducing cognitive ageing by two years. These findings within the trial support the benefits of a daily multivitamin and mineral supplement in preventing cognitive decline among older adults (Vyas et al. 2024).

Keeping focussed with an ethical solution

Ethical vitamin company Viridian Nutrition offers several multivitamins including one which is specifically targeted towards brain support. The Viridian Brain Support Multivitamin includes ingredients such as brahmi and choline.

Brahmi extract is an adaptogenic herb which we source in India, where the climate and soil conditions provides optimal potency of the botanical. It is a herb which has been used in Ayurveda practice for hundreds of years. Viridian Brain Support Multivitamin provides a therapeutic dose based on human clinical research. Previous research has also shown that choline is a key nutrient for memory function and 200mg is a therapeutic dose to provide these benefits.

This multivitamin formula also contains a full spectrum of the B vitamins as well as elevated vitamin B12, which is a key nutrient required for brain development that is fundamental in the role in preventing disorders in the central nervous system. Furthermore, vitamins B1, B6, B12, folic acid and vitamin C all contribute to normal physiological function and the normal function of the nervous system.

In addition to this, the Viridian Brain Support Multivitamin offers a powerful blend of nutrients such as zinc, iron, and iodine, all of which contribute to normal cognitive function.

Oxidative stress appears to be a major factor and cause of many human diseases. The Brain Support Multivitamin includes vitamins B2, C, E, and zinc all of which contribute to the protection of cells from oxidative stress.

Conclusion

The findings show taking a daily multivitamin can be an effective approach to protecting against cognitive decline during the ageing process. The use of a daily multivitamin such as Brain Support Multi can be an accessible way of supporting everyday brain function.

Author: Author: James Pugh, BSc, is a Nutrition Advisor at Viridian Nutrition. He holds a BSc honours degree in Sport & Exercise Nutrition.

Viridian Brain Support Multivitamin is available in 60 capsules, and suitable for vegans. It is priced at £30.95 and available at Naturalife Wholefoods. Click here for 10 steps to brain health.

References:

Vyas CM, Manson JE, Sesso HD, Cook NR, Rist PM, Weinberg A, Moorthy MV, Baker LD, Espeland MA, Yeung LK, Brickman AM, Okereke OI. Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS. Am J Clin Nutr. 2024 Mar;119(3):692-701. doi: 10.1016/j.ajcnut.2023.12.011.

Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS – ScienceDirect

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

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Naturalife Magnesium Spotlight

Spotting magnesium deficiency is important to a healthy lifestyle. Your body needs vitamins and minerals in different amounts to function at its best. Magnesium deficiency can cause sleep problems, nerve issues, and mood swings. That’s why it’s important to make sure you’re getting enough of this vital mineral.

What is Magnesium Deficiency?

Magnesium deficiency means that the levels of magnesium in your body are lower than they should be. This is known as hypomagnesemia which can cause certain health problems should it occur. Magnesium is responsible for over 300 reactions in the body, such as making proteins. If someone is suffering from magnesium deficiency, it means these processes aren’t happening as well as they should. This person may need to consider taking magnesium supplements to aid optimal mineral levels.

Magnesium keeps your natural energy levels up, and supports muscle and nerve function. It plays a role in the production of serotonin, which is known as the feel-good hormone. Without sufficient levels of the mineral, you won’t see the benefits of magnesium, and could suffer from detrimental side effects.

There are signs and symptoms to look out for, so you can identify whether you may need to up your mineral intake.

3 Symptoms of Magnesium Deficiency

Spotting the signs of magnesium deficiency is important to make sure your levels stay at their optimal amount. The signs can be easy to mistake for other health conditions. Some common signs include:

  1. Poor sleep – Magnesium plays an important role in sleep. The body needs magnesium to maintain a state of rest. Magnesium deficiency can lead to restless muscles that keep you awake at night. Magnesium helps the brain receptors to switch off before you go to sleep. Without enough, you might not get off to sleep easily. Some people aid their sleep with sleep supplements to support a full night’s rest.
  2. Fatigue – People suffering with magnesium deficiency may feel fatigued and tired. As the mineral is a natural relaxant which works alongside calcium to help regulate muscle movement, not getting enough can result in a build-up of lactic acid. This leaves the body open to muscle tiredness and soreness. Therefore, although fatigue and tiredness are signs of multiple different health issues, it could be a sign you are developing magnesium deficiency.
  3. Heart palpitations – These symptoms are mild in most cases, but magnesium deficiency can cause pauses between heartbeats and the feeling of an irregular heartbeat. Magnesium assists with your nerve system and nerve endings, so not getting enough could lead to nerve damage. Therefore, a sense of tingling in the hands, feet, and face could also be a sign of magnesium deficiency.

What Causes Magnesium Deficiency?

We all need enough nutrients to support a healthy lifestyle, so it’s important to know the causes of vitamin and mineral deficiencies and who may be more at risk. The most common cause of magnesium deficiency is not getting enough of the mineral in your diet. Consuming a lot of processed fats, refined sugars, salt, synthetic sweeteners or caffeine, like energy drinks, reduces your body’s ability to absorb magnesium. You can also develop low magnesium levels if the calcium in your blood is too high. Having high levels of calcium can affect how much magnesium your body can absorb.

Sources of Magnesium

The mineral is available in food and drink sources which can help you raise your mineral levels. You can help to improve your intake by eating mineral-rich foods, such as:

• spinach
• nuts (e.g. peanuts, almonds and cashews)
• beans (e.g. black, kidney and edamame beans)
• avocados
• whole grain bread
• brown rice
• potatoes
• soy milk

Including these magnesium sources in your diet can help you support your body’s need for this essential mineral and avoid the health concerns which come alongside magnesium deficiency.

Are You at Risk of Magnesium Deficiency?

Some people are more at risk of developing magnesium deficiency due to life and bodily changes, lifestyle, or health circumstances. Those higher at risk of magnesium deficiency include:

  1. Those pregnant or breastfeeding – As you are providing for two, your vital nutrients are being used to support your little one to grow and develop. Magnesium supplements are safe to take during pregnancy and breastfeeding, and many might consider taking pregnancy supplements to support both parents and baby’s health.
  2. Those with a gastrointestinal disorder such as Crohn’s disease or coeliac disease – This can make absorbing vital nutrients more difficult, so those with gastrointestinal disorders may be deficient in vital nutrients.
  3. Those with type 2 diabetes – Insulin resistance may cause excess minerals to be lost through urine, meaning those with diabetes or insulin sensitivity are more at risk of developing magnesium deficiency.
  4. Those with hyperparathyroidism – This is when the parathyroid glands produce too much parathyroid hormone, causing the levels of calcium in your blood to rise. Magnesium helps the body absorb calcium, but if you have too high levels of calcium it can make mineral absorption more difficult, potentially leading to a magnesium deficiency.
  5. Elderly people – Elderly people may consume fewer mineral-rich foods than younger people, and due to age the mineral may not be absorbed so well and instead be excreted by the kidneys.
  6. Someone who takes certain medication, such as antibiotics, proton pump inhibitors (PPIs) or diuretics – Medicines, and nutrients like magnesium, use the same pathways for their intestinal absorption. So taking certain medications may affect the absorption of minerals within the body and could lead to magnesium deficiency.

The people on this list could be more at risk of developing magnesium deficiency. Always seek medical advice from your GP if you think you may be at risk of magnesium deficiency and before taking supplements.

During the menopause, magnesium can be more important because this transitional period may cause a lack of sleep. Magnesium is often included in menopause supplements because it aids sleep and relaxes muscles, to support you through this time.

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Manage the Menopause with A.Vogel

Keep cool this summer with A.Vogel’s Menopause Range – on offer in-store with 20% off PLUS free book with purchase.

A.Vogel Menopause Expert Eileen Durward has come back in 2024 with a new edition of her book, The Menopause, packed with advice and tips she has accumulated over her 25+ years working with A.Vogel. You have the chance to get your hands on this book for free with purchase of an A.Vogel Menopause product* this summer.

If hot flushes leave you feeling hot under the collar, then try A.Vogel Menoforce Sage tablets; a traditional herbal medicinal product used for the relief of excessive sweating associated with menopausal hot flushes, including night sweats, exclusively based upon long-standing use as a traditional remedy. Made using the extract of organically grown fresh Sage, get Menoforce in-store now to help tackle those troublesome flushes.

If you are lacking energy and find yourself feeling fatigued, you might want to consider pairing Menoforce with A.Vogel Menopause Support tablets. These tablets provide nutritional support throughout all stages of the menopause with a unique formulation of Soy Isoflavones, Magnesium (known to help with tiredness and fatigue), Hibiscus. It provides 50mg of bioavailable Soy Isoflavones, based on the recommended daily intake of 2 tablets.

Ask in-store about A.Vogel’s Menopause range and don’t forget to redeem your free book with purchase.

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5 Secrets to Healthy Hair Growth

MooGoo would bet their most premium grazing paddock that having healthier and longer hair was on more than one New Year’s Resolutions list this year. Probably right next to ‘start micro-investing’ and ‘try meditating every day’! They aren’t financial advisors, so you’re on your own with that one, but Meditation, on the other hand, could be connected to promoting hair growth. They’re not joking!

If you’re experiencing hair loss, or have a head that’s growing hair strands at a snail’s pace, don’t fret. The secrets to a scratch-free scalp and luscious locks that are slowly but surely lengthening are simpler than you think. By making some simple switches and building healthy habits into your week, you should start to regain your hair growth.

Secret #1: Breaking the sweat

We all know exercise is excellent for your health in so many ways, but the sweating element can come at a price. Sweat on its own is harmless, but when you leave sweat-drenched hair to sit for too long, you could start seeing some unfavourable consequences. Think blocked pores, a dry and irritated scalp, and hair that is at a higher risk of becoming brittle and breakable.

The saving grace? Common sense says to keep hair up and away from your skin whilst breaking any kind of sweat, and we would agree. But for those who are fitting in fitness more than us once-a-week-ers (we’re trying, promise!) it’s important to wash your hair regularly to remove chances of this build-up. If you’re washing your hair more regularly though, you’ll have to make sure you’re using a gentle formula that isn’t stripping your scalp and strands of all its natural moisture – that’s another road to mane misery. SLS-free Shampoo & Conditioner with natural ingredients are a must!

MooGoo’s Milk Shampoo’s unique formula is perfect for this. Made using a combination of gentle coconut and glucose-based cleansers, this shampoo does the job of cleaning without unnecessary trauma. Our formula also contains Piroctone Olamine which helps to control the microflora of the scalp, protecting you further from any frustrating flakiness. Plus, we’ve added Milk Protein for a boost of amino acids to strengthen the hair.

Secret #2: Never sleep with wet hair

As tempting as it is to skip hair drying and let your head hit the pillow after a long day, sleeping with wet hair is not recommended for the health of your hair and scalp. When hair is wet, it is in a vulnerable state as the cuticles, the outer layer of the hair shaft, are open. This makes the hair more susceptible to damage and breakage. Friction between wet strands and the surface of your pillowcase can lead to increased breakage and split ends. No thanks!

Plus, a damp scalp can create an environment conducive to fungal and bacterial growth. The warmth and moisture trapped against the scalp during sleep may contribute to conditions like dandruff and scalp irritation. Additionally, wet hair is more prone to tangling, and the friction caused by rubbing against a pillow can worsen the problem, leading to knotted and matted hair in the morning.

Allowing your hair to air-dry before bedtime is a healthier practice. This gives your hair cuticles time to close and reduces the risk of breakage. If blow-drying is necessary, use a low-heat setting and keep the dryer at a safe distance to minimize damage. Overall, promoting a dry and well-ventilated environment for your hair before sleeping contributes to maintaining the overall health and appearance of your hair and scalp, which is what you want when growing out those tresses!

Secret #3: Hydrate for happiness

Just as your body needs water to function properly, your hair requires hydration to stay healthy and vibrant. Dehydrated hair can become brittle, prone to split ends, and may struggle to grow at its full potential. Drinking an adequate amount of water throughout the day is essential, but external hydration is just as crucial.

Behind every successful shampoo is a great conditioner, and MooGoo’s Cream Conditioner is no different. Instead of using Silicone to create a fake ‘hydrated’ feeling of smoothness, MooGoo opt for naturally nourishing oils like Jojoba and Olive Oil that penetrate deeply into the hair to hydrate from the inside. It’s a hair moisturiser that does the deeper work. A whole lot more effective than Silicone which just builds up on top of your hair (and your scalp) and ends up weighing it down and causing irritation.

Secret #4: Massage for the mane

A little self-care goes a long way, and your scalp is no exception! Massaging your scalp not only feels great but also stimulates blood circulation, promoting the flow of nutrients to your hair follicles. Increased blood flow means more oxygen and nutrients reach your hair roots, encouraging hair growth.

Next time you’re sudsing up your strands (with Milk Shampoo we hope!), take a moment to indulge in a gentle scalp massage. The nourishing ingredients in the shampoo, combined with a massage, create a powerful synergy that enhances blood circulation and ensures that your hair follicles receive the care they need. Incorporating this hair treatment into your routine can make a noticeable difference in promoting hair growth.

Secret #5: Trim for triumph

While it may seem counterintuitive, regular trims are essential for maintaining healthy hair. After all, there’s no point having long locks if the bottom half of them are damaged. Trimming eliminates split ends, preventing them from travelling up the hair shaft and causing further damage. Additionally, a consistent trimming routine helps maintain the shape and appearance of your hair, keeping it looking its best as it grows.

So now you know! Unlocking the secrets to growing your hair involves a holistic approach that addresses both internal and external factors. By embracing these five secrets and incorporating the right products into your routine, you’ll be well on your way to achieving the long, luscious locks you’ve always dreamed of.