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.

Top Tips to Make a New Exercise Regime Work

Beginning a new exercise regime can be daunting as thought of digging out old trainers and overhauling a diet that’s still in its Christmas period can be tough, but it doesn’t have to be that way. Finding the right balance between exercise and nutrition can help to get the best fitness results.

Regular exercise has been known to strengthen the lungs, improve mood, relieve stress and burn calories, which keeps the metabolism functioning at its best. Here are some useful tips that can help to get the most out of a new workout regime;

Take Baby Steps

The “go hard or go home” approach to exercise isn’t always the best for sustaining momentum as generally speaking, when people go about it too aggressively early in their program, they tend not to stick with it in the long run. Taking small steps can help to build up stamina and encourage the body’s potential with every workout. Taking supplements such as Omega 3 contains numerous health benefits as they contain high levels of omega-3 fatty acids, particularly EPA & DHA. It is considered an “essential fatty acid” due to its essential role in brain function, inflammation and growth, providing you with a better quality of living and helping to look after the body whilst training.

Mix it Up

Sticking with one workout can become tedious and eventually fail to further improve physique as the body becomes used to the routine. Mix it up by trying a variety of aerobic and strength exercises to stay healthy or improve health. Supplements such as caffeine, acts as a stimulant that targets the heart, muscles and the areas that regulate blood pressure. These capsules can help to increase every-day performance by activating fat stores and encouraging working muscles to convert it to fuel. Bringing a friend or partner along for a workout every once in a while can also help to encourage longer workouts and different exercise regimes.

Fit it Around your Schedule

Health experts recommend that on average people should be aiming for around 150 minutes a week of exercise (up to 30 minutes a day, five times a week). Although the minutes may appear excessive for a person with a hectic lifestyle there are ways to ensure exercise becomes part of your day-to-day routine; such as breaking up the thirty minutes into three ten minute sessions throughout the day with a quick walk, household chores, yoga, riding a bicycle etc. Tracking workouts can also be useful, as using a journal or app makes it easier to schedule short workouts and record progress. Supplements that contain stimulants such as Metabolism Formula capsules help to boost energy levels to help the body burn fat more efficiently and decrease food cravings continuing progress even when busy.

Be Realistic

When starting a new exercise regime it is important to be internally motivated as it makes it easier to stick with realistic goals. Being self-motivated helps to avoid outside negativity and keeps within the body’s limits, allowing it to gradually get healthier. Getting discouraged by something beyond personal limitations only prevents a workout from progressing. Taking Detox Cleanse capsules, which contains Psyllium Husk, helps to support colon cleansing and is a common high fibre laxative. It can help to reduce the volume of injurious organisms that excess the body therefore purifying the cleansing system, helping the body to feel lighter and refreshed.

Know Your Blood Pressure Numbers

High blood pressure, otherwise known as hypertension, increases the risk of developing cardiovascular disease, heart attack, stroke and dementia. However, it’s very common for hypertension to show no symptoms at all, which is why it’s described as ‘the silent killer’.

The only way to know if your blood pressure is in the normal range is to get a blood pressure test and this week is the ideal time to start because the nation’s biggest blood pressure testing event, Know Your Numbers!, is running across the UK. The charity event offers everyone the chance to get a free check at Pressure Stations at GP surgeries, gyms, leisure centres, malls and hospitals. This check will record one measurement for when your blood pressure is at its highest (known as systolic pressure) and one measurement for when it’s at its lowest (diastolic pressure). Together these two figures create your blood pressure reading.

A young healthy adult should have a blood pressure of around 120/80. If your reading shows 140/90 or higher it is likely you have hypertension and need to make some changes to your diet and lifestyle to help lower this. Taking 30 minutes of exercise five times a week, losing weight, reducing alcohol intake and eating less saturated fat and salt can all help to naturally lower your blood pressure. It can also be useful to reduce your stress levels as too much worry and anxiety can lead to physical ailments like chest pain, an irregular heart beat and rise in blood pressure.

A supplement such as Co-Enzyme Q10, which curbs cholesterol and supports cardiovascular function, can help to reduce blood pressure and fight against the oxidation process. Omega 3 Fish Oils, found in mackerel and fresh tuna, and essential fatty acids, found in Flaxseed Oil, are also ideal for stabilising the body’s cholesterol levels and in turn lowering the blood pressure.

If your reading shows 90/60 or lower you have low blood pressure, or hypotension. Hypotension can result in dizziness and fainting, and although it can be a sign of an underlying health condition, it is more likely the result of being active and healthy. A low blood pressure reading may also be the result of other factors such as; the time of day it was checked, whether or not you have just eaten, the temperature at the time and even how relaxed the body was during the check.

The bottom line is that it’s important to get your blood pressure checked regularly so that you can detect any problems early on and make the relevant changes to your lifestyle. Why not visit a Pressure Station today and make sure you’re blood pressure is in the healthy range? It won’t cost you a penny but it might save your life.

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

5 Tips for Summer Cycling

As this year’s entrants in the Tour De France can attest, cycling in hot weather is challenging for the body. Here’s how to work with the heat to maximise the effectiveness of a summer cycling workout:

  1. Stay cool

Hydrate fully before setting off for a cycling session to reduce the risk of dehydration in hot weather. Pop bottled beverages in the freezer so they remain cold for as long as possible during training and select electrolyte drinks, which are useful for maintaining an even concentration of sugars and salts in the body.  Ride in the morning or evening to avoid the severe heat of the day but if it can’t be avoided be sure to apply plenty of sunscreen to exposed areas. Pay close attention to the forearms, tops of the ears, nose and legs to protect the skin from sunburn.

2. Eat a high carbohydrate diet

Prior to a race it’s important to eat a high carbohydrate meal so the body can store it up and turn it into energy during your ride. Slow release carbs like pasta and bread make the perfect energy reserves but they must be eaten 2 to 3 hours before a race to give the body time to break them down. During the race energy drinks with a high glucose content are better because the body doesn’t need time to convert them into energy.

3. Set an achievable pace

Cycling in the hot weather takes its toll on the body, even if you’ve eaten well. Handle heat stress by taking it slowly and gently increasing your efforts so you can meet your expectations. For an extra shot of energy, caffeine supplements and NitroMax Pro can provide a quick energy boost, reduce fatigue and increase the flow of oxygen through the body.

4. Prepare for all weathers

Always prepare for rain – take a lightweight jacket in case of summer drizzles and showers. Select a hot weather helmet to keep your head cool as well as safe and remain aware that road surfaces may become unstable and soft during very hot weather.

5. Rest to repair

Branch Chain Amino Acids increase protein synthesis, help the body to retain muscle and promote tissue repair, creating the perfect post-exercise supplement. Combine this with a protein shake or snack, eaten within 30 minutes of the end of a cycle ride, to encourage recovery. Then be sure to incorporate some down time into your cycling regime to allow the body to rest and recuperate. Structured rest and regular sleep is vital to maximising the intensity of a workout and reducing illness and fatigue. Fish oils are also useful for boosting the immune system and keeping the body fit and healthy for upcoming races.

Cycling is a fantastic exercise for losing weight, improving co-ordination and boosting muscle strength. Plus, it’s lots more fun when the weather decided to play ball.

Are You Sneezing Yet? 5 Tips for Seasonal Allergy Relief

Allergies can be a nightmare when the warm weather strikes. High pollen counts trigger seasonal allergies like hayfever and aggravate asthma, making it a challenge to enjoy the sunshine. What’s the best way to prevent the runny noses, itchy eyes and breathing difficulties many people face at this time of year?

Here are some tips to help keep five common allergies at bay:

  1. Hayfever

Dust mites, mould spores, animals, or even certain foods can trigger allergies however, pollen from flowers and plants tend to be the main culprit behind the rise in sneezing and allergies over the warmer months. Taking Vitamin C can help to boost the immune system, which prevents, or at least slows down, the onset of hayfever. This anti-inflammatory supplement also keeps the body’s cells, blood vessels and connective tissues healthy. Other useful nutritional supplements that are believed to fight the common characteristics of hayfever, like watery eyes, coughing and sneezing, are Green Tea and Omega 3 Fatty Acids. It’s also useful to avoid going outdoors when the pollen count is at its highest. Remember that pollen can stick to clothes and hair, which can prolong allergy symptoms when indoors.

  1. Eczema

Eczema can get much worse in hot and humid conditions, making the skin feel itchy and raw. Studies have shown that people who have a lack of Vitamin D are more susceptible to developing skin conditions and infections. Taking a regular supplement of Vitamin D could help to alleviate the symptoms of eczema like inflammation and redness.

  1. Asthma

Atopic diseases like asthma and eczema can be worsened by hay fever. Omega 3 fatty acids, found in oily fish, olive oil and Fish Oils have been shown to reduce asthma. Green tea is also useful because it contains an antioxidant that can block the production of the two main triggers of allergic reactions, histamine and immunoglobulin.

  1. Dust allergies

A stuffy or runny nose, itchy eyes and sneezing are key symptoms of a dust allergy. In fact a dust allergy can even result in wheezing and breathing problems. Some of the triggers include dust mites, mould and pollen. Vitamin C is a natural antihistamine that can prevent the onset of dust allergies – taking a Vitamin C supplement is a practical way to boost allergy protection and reduce the amount of histamine in the blood stream.

  1. Pet allergies

Allergens can cling to pet fur, so ensuring you regularly clean and groom your animals, including pet bedding, will help to reduce the amount of allergy causing particles being brought into your home.

Allergies can be tricky to handle when weather changes, leading to a rise in allergy triggers. Nevertheless, a combination of promoting a healthy lifestyle through diet, exercise and supplements can help to make “Allergy Season” a whole lot easier.

Love Your Life. 4 Supplements for a Longer Life

Taking care of the body by exercising regularly and eating the right foods is the best investment for a long life. Combine this with some key supplements that boost energy levels, prevent disease and improve brain function and you have the recipe for a healthy future.

Here are four fantastic supplements that encourage longevity of life:

  1. Vitamin C for healthy skin and fewer colds

A great antioxidant, Vitamin C is believed to protect the body against harmful free radicals that are linked to cancer, heart disease and arthritis. It also promotes the production of collagen that helps the skin to look young, encourages wounds to heal quickly and increases iron absorption. Lots of people take Vitamin C supplements to prevent or reduce the duration of common colds too.

  1. Fish Oils for brain function

Fish oils are great for sharpening up the memory and improving mental acuity. Regularly taking a fish oil supplement that includes omega-3 fatty acids, like Docosahexaenoic Acid (DHA), may also prevent or slow down the onset of dementia, according to recent studies. DHA, which is also found in trout, mussels, salmon and mackerel, is a concentrated fat that the brain needs to perform cognitive functions like walking, driving and running. Even young people who have good memories can benefit from taking fish oils; it’s a great investment for future brain health.

  1. Vitamin D for bones and cancer prevention

Vitamin D helps the body to absorb calcium, which keeps bones healthy. Vitamin D deficiency can lead to bone deformities and diseases like osteoporosis, osteomalacia and rickets. Some studies have shown that a deficiency in this vital vitamin could even increase the risk of heart disease, diabetes and bowel cancer. The body either generates Vitamin D from direct exposure to sunlight or obtains it through food sources like eggs, oily fish and fortified cereals. However, it is hard to get enough Vitamin D from food alone, or even from the sun in parts of the world that experience a wane in sunshine over the winter months. The government recommends that those who are at risk of Vitamin D deficiency, such as people over the age of 65, should take a daily supplement.

  1. Resveratrol to protect the heart

Inflammation within the body can lead to blood clots that block the flow of blood to the heart resulting in heart conditions. Resveratrol is a phenol compound that’s naturally found in foods like blueberries, peanuts, mulberries and grapes, which can reduce inflammation of the heart. Taking a supplement could therefore help to maintain a healthy heart and reduce the risk of heart disease, angina and heart attack.

Combining exercise and healthy eating with the right supplements is the best way to live a longer life and ensure that the body feels just as young as the heart!