Let’s Talk About Magnesium

Let’s Talk About Magnesium

WHAT IS IT?

Your body needs magnesium for many tasks. It is the fourth most abundant

mineral in the human body and it’s involved in more than 300 chemical reactions in the body. Muscles need this mineral to contract; nerves need it to send and receive messages. It keeps your heart beating steadily and your immune system strong.

 

WHAT ARE THE BENEFITS?

  •  General relaxation. Magnesium is vital in hormone regulation, including releasing serotonin (the happy hormone), improving relaxation, and calming the mind.

 

  •  Improved digestion. Muscles within the digestive tract, including the intestinal wall are calmed by magnesium, which improves digestion.

 

  • Better sleep. Taking magnesium can help slow your heart rate, relax your muscles and calm your mind.

 

  • Reduce muscle pain. Magnesium is absolutely necessary for proper muscle function. It works with other essential minerals in your body to keep the muscles loose and fexible.

 

  • Control Migraines. Research points to the fact that people that suffer from migraines may have lower level of magnesium in the body. It plays a role in the circulation and neurotransmitter functions & can help control pain by releasing pain-reducing hormones.

 

  • Increased energy. Magnesium helps convert food into energy and create new proteins.

SYMPTOMS OF LOW MAGNESIUM:

  • Insomnia
  • Osteoporosis
  • Migraines & headaches
  • Low energy
  • Muscle tension
  • Nausea or digestive issues

FOODS YOU CAN FIND MAGNESIUM IN:

  • Pumpkin seeds
  • Spinach
  • Dark chocolate (70-85% cocoa)
  • Black beans
  • Quinoa
  • Almonds
  • Cashews
  • Mackerel
  • Avocado
  • Salmon

HOW ELSE CAN YOU TAKE MAGNESIUM?

Supplements are a great way to increase your magnesium level easily. Talk to your local WholeLife Pharmacist for suggestions on the type and quantity of magnesium you should be taking. If you have a medical condition, check in with your doctor before taking magnesium supplements. Although they are usually well-tolerated, they may not be safe for people who take certain diuretics, heart medication or antibiotics.

 

If you suffer from sore and aching muscles a great way to take magnesium is actually in the form of an oil. Apply the oil on to the skin directly where the pain is & massage it in. You may experience an itching, tingling or stinging sensation when using topical magnesium. You’re not alone! This could actually be a sign that you’re magnesium defcient!

 

Let us know your magnesium experiences in the comments!

Collagen Boosting Smoothie

Collagen Boosting Smoothie

Ingredients:

. 1 cup frozen mango

. 1 cup frozen banana

. 3/4 cup almond milk

. 1/2 cup chilled camomile tea

. 1 scoop Nutra Organics collagen beauty powder

Prep time: 5 minutes

Servings: 1 large smoothie

Let’s Begin…

Prepare the Chamomile tea before beginning,

1. Cover the tea with boiling water & steep for 15 minutes

2. Strain

3. Keep in the refrigerator until chilled

For the smoothie,

1. Place all the ingredients in a blender

2. Blitz until smooth

3. Pour into your favourite glass and garnish with some chamomile fowers

Enjoy!

Feeling Overwhelmed?

Feeling Overwhelmed?

What a start we’ve had to 2020. From devasting bushfires that ravaged through our country to a global pandemic of wide-spread virus and everything else in between.

 

The large influx of information, media updates and conversation circulating about the events that are unfolding around us can be overwhelming. Not just for us, but for children too.

Stress means different things to different people. What causes stress in one person may be of little concern to another.

 

We have come up with some tips that can help us with the feelings of being overwhelmed and stress. Although these feelings stem from our thoughts, our bodies can definitely feel a physical impact too.

 

 

When we are stressed or overwhelmed, our bodies respond by releasing hormones to overcompensate and cope with that stress. This extra release of hormones can cause muscles to tighten, blood pressure to rise and also cause breathing difficulty for some.

Source – Healthline

To harness the power of our thoughts that lead to feelings of overwhelm and stress, we can follow some simple practices –

 

  1. Identify the root cause  
    Sometimes our thoughts are often associated with negative connotations and we can often find ourselves preparing to expect the worst. Find a moment to really pinpoint what you are thinking about. Investigate your thoughts and keep asking “Why am I feeling this way?” until you uncover the real truth behind your feelings. 

 

  1. Identify how you release stress
    Do you take time to release your stress? For some people it’s by exercising, cooking, taking a bath, meditating – find your unique way to release it and get the angst out of your body. 

Unpacking our thoughts and destressing sometimes isn’t as straightforward as expected. Herbal teas and essential oils are a great way to help the relaxation process. One of the most commonly used ingredients in these products are lavender. Lavender is commonly used in aromatherapy and is known for its ability to calm the nervous system.

 

If you find that stress is effecting your sleep you can read more about ways of managing this here.

  1. Boundaries
    A lot of what we see on social media can be consuming. If you can, try to eliminate or reduce what you read (and especially what you re-read) about all the events happening in the world at the moment. After a certain point, our brains don’t know how to process an overload of information. Try to spend less time on your phone away from news updates. Our phones are attached to us more than ever and can be ever consuming. If you do read articles, it’s always good to consider the news source. Quantity of news isn’t always quality! 

 

If you are continuously affected by the feeling of being overwhelmed and stressed, you should seek medical advice. Everyone feels the impacts of stress differently!

LAYERED FROZEN YOGURT CAKE

LAYERED FROZEN YOGURT CAKE

A celebration of Summer. Gluten and dairy free, nothing artificial, just frozen fruity goodness. This treat tastes as pretty as it looks and the kids will love it just as much as the adults! The beauty of this recipe is that you can do as many or as few layers as you want, and you can also customise the flavours to your taste.

Ingredients:

. 1 cup dried pitted dates

. 1 cup desiccated coconut

. 1 cup roasted almonds

. 2 tbsp. coconut oil

. 300g Coyo Probiotic Blueberry yogurt

. 800g Coyo Probiotic Vanilla Bean yogurt

. 2 tbsp. organic cocoa powder (we have used Loving Earth)

. 1 sachet of Amazonia frozen Acai

. 1 cup frozen raspberries

. Fruits of your choice to decorate (we have used strawberries, blackberries and rose petal tea)

Prep time: 35 minutes

Cooking time: Freeze overnight

Servings: 12

Let’s Begin…

 

1. Blend the dates, coconut and almonds until they form a fine crumb.

 

2. Add the coconut oil and blend until combined. (The mixture will still resemble a fine crumb but should hold its shape when pressed between your fingers.)

 

3. Set aside the crumb in a bowl for later.

 

4. Take your silicon loaf mould (22cm x 12cm) and layer the blueberry yogurt evenly on the bottom, then place in the freezer.

 

5. While the first layer is beginning to freeze, split the Vanilla yogurt evenly into three separate bowls to flavour.

 

6. Add the cocoa powder to the first bowl and stir in until the mixture is completely smooth. Place in the fridge to cool so it takes less time to freeze.

7. Add the second bowl of yogurt to the blender with your Acai, blend until smooth and place in the fridge.

 

8. Take the mould out of the freezer (it will have been in there for about 15 minutes now) and layer the cocoa yogurt evenly on top of the blueberry. Place back into freezer.

 

9. Add the third bowl of yogurt to the blender with the frozen raspberries, blend until smooth and place in the fridge.

 

10. Layer the Acai and Raspberry yogurt as the previous layers start to firm in the freezer to keep a clear definition between layers.

 

11. When the final yogurt layer is almost firm to touch, sprinkle the crumb over and gently press to create the base (when inverted onto the serving plate the crumb will become the base). You may not need all of the mixture but you can set aside any left- overs to sprinkle over at the end.

 

12. Leave the cake to freeze overnight.

Next day:

 

1. Turn out the cake onto your serving plate. You may need to allow it to soften for a few minutes and some warm hands to help ease the cake out.

 

2. Before serving leave the cake out for at least half an hour to allow it to soften slightly before cutting.

 

3. Slice your fruits and decorate the top of your cake.

 

4. Use a warm knife to cut the cake and enjoy!

HOW TO BOOST YOUR IMMUNE SYSTEM

HOW TO BOOST YOUR IMMUNE SYSTEM

With an increasing amount of talk in the media about the global risk of Coronavirus (COVID-19) and as we start to head into the colder periods of the year, it is a good time to consider what you are doing to look after your immune system. Your immune system is responsible for defending you against disease-causing microorganisms. The stronger your immune system, the greater the ability for your body to ward off nasty bugs.

 

To give your immune system the upper hand, here are some healthy living strategies that you may like to consider.

1. You Are What You Eat – The foods you consume play a large role in the strengthening of your immune system.  Eating the rainbow in terms of colourful fresh fruit and vegetables, whilst a great everyday habit, can help play a vital role in staying well.  Consider some of the following antioxidant packed foods in your weekly diet; blueberries, dark chocolate, turmeric, sunflower seeds.  Other great options for a wide range of goodness include; broccoli, sweet potatoes, spinach, almonds, oranges, kiwifruit and red capsicums.

2. A Little Bit of Sunshine – a lack of Vitamin D can play a role in the healthy operation of your body. Whilst we all need to manage our time in the sunshine in moderation and protect our skin from excess sun damage, Vitamin D is an essential nutrient in our busy lives. Whilst your body produces Vitamin D naturally when it’s directly exposed to sunlight, it can also process Vitamin D through certain supplements. Herbs of Gold Vitamin D 1000 contains a vegan-friendly vitamin D derived from lichen.

3. Manage the Stress – whilst it is difficult to define the exact impact that stress has on your body, constant stress can definitively put a strain on your immune system. Making self-care a priority in your lifestyle is important to ensure you don’t get too “run down”. Consider adding an activity that you enjoy into your lifestyle to reduce stress – such as yoga or meditation.  A great product to consider for those looking for a herbal extract to help manage stress is iThrive Chill Out.  Chill Out is a comprehensive sleep, calming and relaxing formula combining premium herbal extracts.

4. Consider Probiotics – Probiotics are a type of “good bacteria” found in some foods and supplements – also known as ‘microbiome’ or ‘live microorganisms’. Probiotics help to restore and replenish the good, natural bacteria in the digestive system. They can also reduce the growth of harmful organisms and assist the digestive system in breaking down fibres, enzymes and proteins. WholeLife Pharmacy and Healthfood offer a broad range of probiotics.  One of our favourites is Herbs Of Gold Probiotic 55 Billion 60 Capsules. It contains 11 room-stable probiotic strains that may help to maintain a healthy composition of the intestinal flora.

5. Preventative Elderberry – Elderberry is one of the most commonly used medicinal plants in the world and is most often taken as a supplement to treat cold and flu symptoms. There are many reported benefits of elderberries deriving from the naturally high content of vitamin C, dietary fibre and antioxidants. When taken preventively, Sambucus Elderberry Gummies can help equip your body with the vitamins and minerals it needs to be prepared in the event that you catch something. These nutrients help lower cholesterol, treat inflammation in the mouth and gums, and help reduce prevalence of seasonal allergy symptoms.

6. Annual Flu Shots – each year, the Australian Influenza Vaccine Committee (AIVC) determine the annual influenza vaccine composition for the southern hemisphere flu season. Different strains of the flu virus are present in different parts of the world, so the vaccine is formulated specifically for the Australian conditions.  WholeLife offer Flu Vaccines from April each year – to make a booking just contact your local WholeLife Pharmacist.

7. Keep Your Hands Sanitised – one of the everyday things you can add to your routine is to regularly use a hand sanitiser.  Keeping clean hands can significantly reduce your chance of illness. One of our favourite hand sanitisers in store is Dr Bronner’s Peppermint Organic Hand Sanitizer – a simple formula of organic ethyl alcohol, water, organic lavender oil, and organic glycerine. No nasty chemicals and perfect for using on the go, on your little ones’ sticky hands and faces, even as an air freshener or deodorant.

8. Love your Liver – A healthy liver helps filter your body and flush out toxins.  A natural way to cleanse your liver is to drink water with a squeeze of lemon. Consider reducing alcohol consumption and smoking to help reduce the pressure on your liver. A great product to support your liver is Cabot LivaTone Plus – this comprehensive and unique formulation is designed to support and strengthen detoxification pathways. It could assist the liver in repairing and regenerating itself. LivaTone Plus supports optimal digestive and gallbladder function.  

9. Add Some Green Tea – Green Tea is a great natural option that is loaded with antioxidants called Polyphenols. Polyphenols are efficient infection fighters. They protect the body against potential viruses, infections and sickness. Planet Organic Green Tea is a mild unfermented certified organic tea. It produces a yellowish infusion with a fresh, mild flavour and can be enjoyed at any time of the day.

10. Regularly Keep Active – maintaining a healthy regular exercise regime can help improve health and bolster immunity. So, whilst regular exercise is thought to enhance immune function by stimulating a recirculation of cells and decreasing the risk of infection, prolonged high-intensity activity can have a negative impact – so maintaining a regular regime is considered both important and healthy. 

11. Manage Your Sleep – Sleep is a vital, often neglected, component of every person’s overall health and well-being. Sleep allows the body to repair and prepare you to take on your day. Whilst more sleep won’t necessarily prevent you from getting sick, a lack of sleep could adversely affect your immune system, leaving you more vulnerable to illness. Our WholeLife Pharmacy and Healthfoods teams have many options available for you to consider when it comes to helping you with sleep related challenges. To aid in relaxation, you may like to consider diffusing an essential oil such as Gumleaf Essentials Lavender that can help with meditation, stress relief and sleeplessness.

12. Add Some H2O – Importantly, water makes up the majority of our body weight and has many important roles including flushing out waste from our bodies, regulating body temperature and helping our brains to function. Water also aids in the absorption of important vitamins, minerals, and nutrients from your food, which increases your chances of staying healthy. Remember 8 glasses a day is recommended at a minimum!

Gut Health & Glowing Skin

Gut Health & Glowing Skin

We chatted to our in-house naturopath Sarah from the Maroochydore store about the importance of good gut health.

1.How important is gut health?

 

Gut health is incredibly important to our health, our gut processes everything we consume so it’s vital it is working at optimal level so we can absorb all our nutrients, the ‘good’ bacteria in our gut also helps with our immune system and mood so it’s definitely important to keep your microbiome in a happy balance too.

 

2.How can you tell if your gut needs some extra loving?

 

Unhappy gut signs can be a sluggish digestive system such as bloating or constipation, reflux, diarrhoea, fatigue, lack of concentration and many more.

 

3.What supplements and foods would you recommend for good gut health?

 

A good gut healing powder is my usual place to start, depending on the individual sometimes a probiotic or digestive enzyme is also called for. Foods to enhance your gut health are things that support your microbiome and sooth the digestive system such as, fermented foods- yoghurt, sauerkraut, kim chi, kefir, kombucha. In addition, adding extra fibre is always a good thing too and a large variety of fruit and vegetables keeps your gut happy.

4.Does gut health correspond in any way to healthy skin?

 

Yes of course! Our skin can be a reflection of what is happening on the inside of our body. If you have poor gut health you may also have some skin impurities too.

5.What is collagen?

 

Collagen is your precursor to helping to make cartilage, hair, skin, nails, ligaments, primarily collagen is a protein in your body.

 

6.What are the benefits of taking collagen?

 

Collagen can help with a wide variety of things such as, improving joint mobility and having healthy hair, skin and nails.

7.What supplements and foods would you recommend for glowing skin?

 

I usually recommend nutrients such as Zinc, Silica and Vitamin C and recommend bumping up the individual’s daily protein.

8.What other benefits would you feel/see from taking these supplements?

 

Zinc and Vitamin C can also help with the immune system, stress response and hormonal health.

Image credits:

https://thebeautychef.com

https://blog.vidaglow.com

https://nutraorganics.com.au

https://coyo.com/au/

http://www.peaceloveandvegetables.com.au