Top Tips for a Healthy Circulatory System

The circulatory system is formed of the heart, lungs and blood vessels that are responsible for transporting nutrients, gases, hormones and cells to every part of the body. It doesn’t require anything to get the circulatory system moving but it does help to improve and strengthen it to maintain a healthy body.

Helping to stimulate the blood circulation can help to boost just about every bodily function and can improve overall health. Diet, exercise and supplements can all play an important role in this. Here are a few tips to help boost your blood flow;

Diet is the Key

Looking after your weight and diet is helpful when trying to control your blood pressure and giving your circulation a much-needed boost. Trying to decrease the intake of sodium within the diet, such as processed food and replacing it with potassium such as; dark, leafy greens and bananas. Having too much sodium stored in the body can cause the blood vessels to contract affecting those with circulatory disorders. Similarly, keeping track of your cholesterol levels can also help to avoid any interference within the blood flow. On average it is recommended that the total cholesterol levels for a healthy adult should be 5 mmol/L, it is always advised to get your levels checked regularly.

Keep Moving

Love it or hate it, it is a well-known fact that exercising can do your body a world of good! It can help to strengthen the heart and lower blood pressure. Any form of cardio activity that gets you moving; walking, running, cycling, swimming etc. can make a difference as it helps to raise your heart rate and gets the blood pumping around the body. Start of slowly if you are new to exercise and keep building it up, as you get stronger. Even ten minutes a day is better then doing nothing.

Add in Some Gingko Biloba

This supplement is an all-round circulation booster that helps to improve blood flow and oxygen delivery. It helps to maintain cardiovascular function by opening the vessels that deliver blood to the brain to help the blood flow more efficiently. In some cases it is also believed to help memory and cognitive functions by protecting against nerve damage caused by Alzheimer’s.

Deskercise

If you have a primarily sedentary job that requires being inactive for the best part of the day you may find it difficult to fit in exercise into your daily routine. Sitting in the same position for long periods of time has been known to be bad for circulation and also for you posture. Taking time to go for a short walk during a break or doing leg extensions under the desk can be beneficial to keep your blood circulating.

The Power of Garlic

Garlic is a common herb that is best known for flavouring foods and has been an integral part of Mediterranean and Asian cuisine, it is beneficial as part of an every day diet- either in food, or as a supplement. It has also been known as an all-round tonic, helpful for cleansing the blood that can help to lower blood pressure slightly in people with hypertension.

New Years resolutions we can all stick to

Every year people around the world make a New Years resolution that can be beneficial for the upcoming year. On average 33% of people plan to make the year a healthy one by getting fitter, eating better and/or losing weight. However, around 63% of people admitted to failing to commit to a resolution with the majority breaking it within one month. So why do people fail? Normally it is down to expectations being set too high that aren’t realistic with day-to-day life.

However, there are a few simple resolutions that can work with every day life making a huge difference to personal and physical health. Try some of our simple resolutions to help you feel healthier inside and out this year;

Sleep More

Sleep plays a vital role in good health and well-being by allowing the body to rest and rejuvenate after a day of activity. An acceptable level of sleep can help to maintain mental and physical health as well as supporting growth and development in children and teens. Supplements such as Magnesium, can contribute to a reduction of tiredness and fatigue as it can help to aid sleep by calming nerves and relaxing the muscles. An on-going lack of sleep can lead to a stressed demeanour, weakened immune system and affect the body in the way we react, think, eat, work and learn. Taking a nap when feeling tired really can do you the world of good.

Stress Less

Stress is individual as it can mean different things to different people. Some people may find stress at work, at home, when driving, through personal accomplishments etc. Whereas, occasionally stress can be a positive in order to motivate and encourage, it is on the most part, a negative that can damage health long-term if experienced over a prolonged period of time. Reducing stress levels not only raises positivity but can also benefit health too. Taking time out of each day for enjoyable activities, spending time with family and friends or having ten minutes for yourself, can help to set reasonable expectations that can help to relieve day-to-day stress. Supplements such as 5 HTP, can also help to improve mood as it can increase serotonin levels in the body, which can lead to a reduction in stress and anxiety.

Stay Hydrated

The body is made up of around 60% water, which helps to drive regular bodily functions such as; digestion, circulation, creation of saliva, maintaining kidney function and skin health. Health experts recommend a minimum of one litre of water per day in order to keep the body hydrated and healthy. It doesn’t require a dramatic change in your daily water intake but trying to drink a little more than normal can make a huge difference. Have a glass with your morning coffee or tea, a bottle sat on your desk at work or a glass with an afternoon meal can make a positive impact on the body and compensate for water loss that occurs day-to-day.

Take Time for Yourself

Sometimes life can get stressful but it is always important to prioritise yourself from time to time, even if its five minutes in the morning or right before bed, it provides some time during the day to focus on personal sanity and health. Taking a break to focus on yourself has both psychological and physical benefits that can help you to feel refreshed and happier. It helps to maintain a good sense of self, which can feel life changing. Taking Detox capsules can help the body to feel lighter as they are designed to aid in expelling waste faster and also cleansing the intestines of unwanted toxins, helping to look after yourself and your body.

Commit to Exercise

Exercise not only keeps the body healthy but it also releases chemicals called endorphins, which can reduce your perception of pain, giving a positive and energizing outlook on life. A marathon doesn’t have to be completed each week to feel the benefits of exercise but it is recommended to do around 30 minutes of moderate to vigorous activity five times a week. Going for a walk, doing household chores, riding a bicycle, yoga, swimming etc. are all easy and non-expensive ways to get the blood pumping around the body and keep healthy. It makes you feel good too. Green Tea extract is a substance that is known to be rich in antioxidants, which can help the body to burn excess fat by increasing the metabolic rate and increasing the calories the body burns. It can help to encourage the body to carry on working at its best around an exercise regime.

Four Top Tips for Healthy Ageing

A dash of exercise, a dollop of healthy eating and a sprinkling of supplements make the perfect recipe for healthy ageing. Here are a few simple tips to help combat wrinkles, slow the onset of age-related diseases and prevent memory loss:

  1. Exercise the Stress Away

Exercising is a fantastic way to keep the body feeling and looking young. Regular activity that gets the blood pumping releases ‘happy chemicals’, called endorphins, into the body that help to reduce stress and anxiety.

Exercise also keeps the heart healthy, reducing the risk of stroke and heart disease.

Lighter types of exercise, such as Pilates and Yoga, are especially kind on the joints, using only body weight to strengthen the core stomach muscles, lengthen the body and encourage a leaner figure. Any form of regular exercise boosts longevity and lowers the risk of contracting diseases like cancer, hypertension and dementia. Gentle walking, swimming and jogging are perfect options for cushioning the body.

Supplements, such as Vitamin D and Garlic are a great addition to exercise, as they reduce hypertension and aid in maintaining a healthy heart.

  1. Weight Management

Maintaining a healthy weight puts less pressure on the joints, helping to alleviate painful symptoms of arthritis and osteoporosis, which can be triggered by old age. Regular exercise such as walking is perfect for helping with weight management. Supplements such as Metabolism Formula are a handy tool to boost the metabolism, helping to manage weight more effectively.

  1. Maintain a Healthy Diet

Eating a balanced and varied diet will encourage healthy ageing. Fibre is important for maintaining and improving digestive health. Probiotics are the perfect supplement for warding off infections in the digestive system and maintaining a healthy gut.

Diet also plays an important role in skin health. Fish Oils help to keep skin looking soft and smooth, and can be found naturally in oily fish such as mackerel and fresh tuna, but can also be taken as a supplement alongside a balanced diet.

Flaxseed Oil, Soy Beans, Canola Oil, and Omega 3 Fish Oils can also improve memory function and slow the onset of Alzheimer’s.

  1. Antioxidants for Wrinkles and Circulation

Co Enzyme Q10 is a supplement that can be combined into a healthy diet to achieve healthy looking skin. This supplement is a common ingredient in many skin care products, and is a great antioxidant that reduces lines and wrinkles, improves blood circulation and encourages skin repair and regeneration. Plus it helps to neutralise harmful free radicals that trigger ageing, control blood pressure and reduce cholesterol levels!

It’s important to invest in the health and wellbeing of the mind and body at an early age – even the smallest of changes to diet and exercise routines can have a positive effect over the years

How to optimise your metabolism

Everybody needs energy to complete basic chemical processes, like breathing, digestion and cell repair. These processes are collectively known as the metabolism; raising it helps the body to burn more calories and encourages weight loss.

Here’s how to optimise your metabolic rate through exercise and diet:

1. Do aerobic activity

Active people burn more calories and have a faster metabolism than inactive people. Cardiovascular activity, such as cycling, running and walking, helps to keep the body trim, strengthen the heart and encourage weight loss. Experts recommend that 30 minutes of activity for five days a week is enough to maintain a speedy metabolic rate. Creatine supplements are perfect for sustaining longer periods of exercise because they make it easier for the body to release its energy stores.

2. Combine strength training with cardio

Muscles burn more calories than fat so increasing muscle mass is a clever way to boost the metabolism.  Lifting weights at the gym or simply using the body’s natural weight to perform resistance exercises like crunches and sit ups speeds up the metabolism and creates a leaner silhouette.

3. Go for green tea

Believed to regulate blood sugar levels, reduce cholesterol and delay the onset of Alzheimer’s, green tea has another benefit; it encourages fat oxidation, boosts the metabolism and is full of antioxidants and polyphenols. Soy beans and green coffee beans have a similar effect – they speed up the metabolism, burn fat and stabilise blood sugar levels as well as keep the body feeling fuller for longer.

4. Steer clear of faddy diets

Crash diets can have a negative effect on the metabolic rate by forcing the body to break down muscle mass. As mentioned above, it’s important to retain muscle because the body uses up more energy to maintain it than fat reserves. Eating a sensible diet containing a varied mix of natural ingredients and exercising regularly is far better for the body than starving it through fad dieting.   Other tips for kick-starting the metabolism include exercising in the morning, eating a nutritious breakfast, adding spicy chilli to meals and drinking coffee.

Why it’s Important to Set Realistic Goals

No one likes to fail. But many of us set ourselves unrealistic targets when it comes to fitness and inevitably fall at the first hurdle.

Everybody aims to lose three stone in a week, visit the gym every day and never touch refined sugars and carbohydrates ever again. However, by creating these impractical goals we set ourselves up for failure – guilt is boosted, motivation is curbed and the endorphin-releasing benefits of a good workout are lost.

Here’s how your customers can prevent that from happening:

By being honest about abilities and goals

Setting initial goals that are easily achieved creates momentum and boosts motivation. It’s normal to feel disheartened when impossible targets can’t be met. Simple objectives, such as doing five extra reps or running five more minutes at the next workout session are really useful starting points to build upon. Slowly increasing each fitness goal as ability levels improve make each one feel that much more attainable and improves stamina, strength and muscle mass over the long term.

By buddying up

Exercising with a friend makes fitness training more fun. Fixing joint gym dates, attending classes and discussing fitness goals with a buddy can be inspiring. Plus it pushes people forward to do better, creates competition and becomes a social activity rather than a solitary chore. Supplements like Amino Acid Complex with Glutamine can improve performance, deliver a better workout and retain muscle mass, helping consumers to make the most out of that 30 minute exercise routine.

Making a visual diary

Before and after pictures make fantastic incentives to keep moving upwards and onwards with fitness targets. Collecting daily photos and comparing them after a month will highlight the positive changes to muscle definition and weight loss that have occurred after intense resistance training. Taking Testero NTSHO and Power Whey Protein encourages muscle growth and support recovery in between weight training, making them a duo of indispensable supplements for body sculpting.

Creating a motivation board

Placing inspirational quotes, photos and pictures on the wall can remind people to stick to fitness goals and give them the drive to continue upping their targets. If they want to lose weight for a wedding or special event, posting the invitation up somewhere in sight will revive their waning dedication to their ultimate fitness goal. Combining regular exercise with the Xecut Shred XTFM boosts the metabolism, increases energy and promotes body fat reduction; it’s a useful supplement for sustained slimming.

By using these 4 pointers to set realistic goals you customers are less likely to quit their new training and health routine. With a mixture of helpful supplements and motivation, clients will be on their way to achieving their objective.