Category: Blog

  Paul at Elsecar Health store: I’ve just started using this product. Natures Plus UK have really nailed this product. A broad spectrum of extracts make up this Collagen powder, so it has uses for all parts of the body. I really like the Berry Lemonade flavouring compared the the unflavoured. Much easier to drink, tastes really nice, and rammed with goodness. Another winner by Natures Plus UK. 20% Off at Elsecar Health store. When i advise customers in the shop, i explain how the differing types of Collagen ( Type 1 – 10) affect and perform in differing ways throughout the body. Hence this multi-sourced product covers all health options. I’m taking 2 scoops per day, about 15g (tablespoon) mixed into shakes and fruit drinks. I found 2 scoops a bit strong at first, so tempered it down to one, and now do 2 scoops occasionally. Read below a few more words from Natures Plus UK about Collagen. Here’s a link Collagen is the most abundant protein in the body and is a key component of hair, skin, nails, joints, gut and much more. Collagen provides support and functionality to all tissues and systems of the body, and is the primary structural protein, responsible for shape and strength. Collagen Peptides Berry Lemonade by Natures Plus UK is the whole food nutrition that our bodies crave and a great way to get this outstanding natural protein into our daily diet—while providing a delightful taste. Collagen is made by our bodies, but less so as we grow older. Hence, a supplement like this one is essential.  

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Lion’s Mane is a remarkable mushroom that has surged in popularity recently due to its numerous health benefits. Research indicates that this modest fungus possesses qualities that can promote the growth of brain cells and safeguard the brain against degenerative conditions like dementia and Alzheimer’s. The effects of Lions Mane on symptoms of depression and anxiety have shown promising results in laboratory trials. Other benefits of Lions Mane include inhibiting the growth of ‘bad’ bacteria in the gut, maintain blood sugar levels, boost the immune system and has anti inflammatory properties in the body. So why buy from Pauls Natural Foods? Our supplier, Mushrooms for Life use 100% organic mushrooms They don’t use any binders or fillers All products are gluten free and vegan You can buy Lions Mane from both our website or in our shop, based in Elsecar, South Yorkshire.

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  Here’s a bit about Wiley’s Finest Fish oils. Elsecar Health store stocks their full range, due to the sheer quality yet affordability of their products. Now with a UK base in Blackpool, Wiley’s Finest fish oils can be purchased through independent health store retailers throughout the UK. Here at Elsecar Health store we offer 20% OFF all Wiley’s products when bought online here: Although most of the world’s Fish Oil is made from Peruvian Anchovy caught off the coast of South America, many brands promote their oils as Norwegian. This typically refers to the country where concentration and refining happens, not the country where the fish is caught and made into oil. Other than Norwegian Cod Liver Oils, Norway does not catch many fish destined for Omega-3 supplements. FOOD FISHERY VS. REDUCTION FISHERY Nearly one third of all wild caught fish are not caught for food, but are instead caught to be made into animal feed. This type of fishery is sometimes called a ‘Reduction Fishery’ because the fish are ‘reduced’ to basic commodities. Compare that to a Food Fishery, where fish are caught to be made into Food. Alaska Pollock is a Food Fishery. Food Fish are caught, filleted, and then canned or frozen to make human food. Fish meal & Fish Oil can be made from the leftover trimmings (mostly heads and viscera). However, many food fisheries are not very efficiently utilized and the trimmings are ground up and pumped out to sea. Reduction Fish are caught and then the entire catch from nose to tail is ground up into fish meal and Fish Oil. Fish meal is the primary product from this industrial feed operation, and Fish Oil is a byproduct. This meal is sold almost exclusively into aquaculture, where it is used to feed farmed fish. The Fish Oil is used in aquaculture feed, in pet foods, or made into dietary supplements. South American Anchovy is caught off the coast of Peru and Chile; it is the world’s largest reduction fishery and makes up the largest portion of global Fish Oil supply (about 60-65%, depending on the year). The UN’s FAO calls it “the most heavily exploited fish in world history. RAW FISH OIL NEEDS TO BE PURIFIED & REFINED Several major international standards exist for purity of Fish Oil: US / EU Pharmacopeia, California Proposition 65 limits, GOED Voluntary Monograph. These set the limits for minor impurities and toxins such as heavy metals and PCBs. The world’s leading manufacturers meet these demanding requirements for Fish Oil quality. Raw Fish Oil has a distinctive strong fishy taste and odor; while not a nasty rotten fish smell, most consumers want fish tastes and odors completely removed from their supplements.

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3 Energy Boosting Supplements to Fight Fatigue In a world where fatigue is all too common, many people are turning to supplements for energy to boost their daily vitality. But do these supplements really work, or are they just another wellness trend? Let’s explore some of the most popular energy-boosting supplements and what the science says about their effectiveness.     Popular Supplements for Energy B-Vitamins: B-vitamins, particularly B12, are crucial for converting food into energy at the cellular level. Vitamin B12 supplements are often recommended for individuals who experience low energy, especially those who follow a vegetarian or vegan diet, as B12 is primarily found in animal products. Take a look at some of our most popular supplements containing Vitamin B12 here. Iron: Iron is essential for the production of hemoglobin, which carries oxygen to your body’s cells. Iron supplements can be particularly beneficial for women with heavy menstrual cycles or those diagnosed with anemia, a condition that often results in chronic fatigue. It’s important to consider, however, that iron supplements can cause digestive issues in some people. For an iron supplement that’s easily absorbed and gentle on the stomach, take a look at Nature’s Aid’s Iron Bisglycinate. Adaptogens: Herbs like Rhodiola Rosea and Ashwagandha, known as adaptogens, help the body adapt to stress, which can otherwise sap your energy. Adaptogenic supplements are often used to enhance mental clarity, reduce fatigue, and improve physical stamina. Take a look at Viridian’s Organic Ashwagandha here. Effectiveness of Energy-Boosting Supplements While many people report feeling more energized after taking these supplements, the effectiveness can vary depending on the individual and their specific health needs. For example, if your fatigue is due to a B12 deficiency, B12 supplements can significantly improve your energy levels. However, if your tiredness stems from poor sleep or chronic stress, addressing these underlying issues may be more effective than relying solely on supplements. It’s important to note that while these supplements can support energy production, they should not replace a balanced diet, regular exercise, and adequate sleep—all of which are fundamental to maintaining high energy levels. Choosing the Right Supplement for You When considering energy supplements, it’s essential to select those that are tailored to your specific needs. For instance, women who experience fatigue related to iron deficiency may benefit from an iron supplement, while someone looking for a general boost in energy might consider a B-complex vitamin.Always consult with a healthcare provider before starting any new supplement regimen, particularly if you have existing health conditions or take other medications. Energy-boosting supplements can offer a natural way to enhance vitality and combat fatigue, but their effectiveness largely depends on the root cause of your low energy. Whether it’s B-vitamins, iron supplements, or adaptogens, integrating these into a holistic approach that includes healthy lifestyle habits can help you feel more energized and ready to tackle your day. Always remember to seek professional advice to ensure you’re choosing the right supplements for your individual health needs.

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Supplements for Mental Health: Can They Really Help?  In today’s fast-paced world, many people are exploring supplements for mental health as a natural way to manage stress, anxiety, and depression. But can these supplements really make a difference? Let’s dive into the science behind popular mental health supplements and how they might support your well-being.   Key Supplements for Mental Health Several supplements have gained attention for their potential to improve mental health: Omega-3 Fatty Acids: Found in fish oil, Omega-3s are essential for brain health and have been shown to reduce symptoms of depression and anxiety. Studies suggest that people who regularly consume Omega-3 supplements may experience improved mood and cognitive function. View our range of Omega 3 supplements from Wiley’s Finest Omega 3 Fish Oil   Magnesium: Often called the “relaxation mineral,” magnesium plays a critical role in regulating the nervous system. Low magnesium levels have been linked to increased stress and anxiety, making magnesium supplements a popular choice for those looking to calm their mind and body. Take a look at some of our most popular Magnesium supplements here.   St. John’s Wort: This herbal supplement has been used for centuries to treat mild to moderate depression. St. John’s Wort works by increasing serotonin levels in the brain, which can help improve mood and reduce feelings of sadness. View A. Vogel’s Hyperiforce St John’s Wort tablets. PLEASE NOTE: Some herbal supplements, including St John’s Wort, can interact with certain antidepressants and other medications. Always consult a medical professional before starting any herbal treatments.   Adaptogens: Adaptogens like ashwagandha and Rhodiola Rosea help the body adapt to stress by balancing cortisol levels. These herbs are widely used to combat fatigue, improve focus, and support mental clarity during stressful times. View Viridian’s Organic Ashwagandha capsules here.   Do These Supplements Really Work? The effectiveness of mental health supplements can vary from person to person. While some individuals may experience significant benefits, others may notice only mild improvements. It’s important to remember that supplements should not replace traditional treatments like therapy or medication but can be used as part of a holistic approach to mental health. Research on supplements like Omega-3s and St. John’s Wort shows promise, but more studies are needed to fully understand their impact. For those considering natural supplements for anxiety or depression, it’s crucial to consult with a healthcare provider to determine the best approach for your specific needs.   A Holistic Approach to Mental Health In addition to supplements, lifestyle factors such as diet, exercise, sleep, and stress management play a significant role in mental well-being. Incorporating a balanced diet rich in essential nutrients, engaging in regular physical activity, and practicing mindfulness techniques can all contribute to a healthier mind.   Supplements for mental well-being offer a natural way to support your mental health, but they work best when combined with other healthy habits. Whether you’re exploring natural supplements for anxiety or looking to boost your mood with Omega-3s and magnesium, always seek professional advice to ensure you’re making the best choices for your mental health.

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Maintaining a healthy gut is crucial to overall well-being, and probiotic supplements play a significant role in supporting this vital aspect of health. But what exactly are probiotics, and how do they impact our digestive health? What Are Probiotics? Probiotics are live microorganisms, often referred to as “good” bacteria, that provide health benefits when consumed in adequate amounts. They are found naturally in fermented foods like yogurt, kefir, and sauerkraut, but can also be taken as dietary supplements. The primary function of probiotics is to help maintain a balanced gut microbiome—the complex community of bacteria, viruses, and fungi that live in our digestive tracts. Why Is a Healthy Gut Microbiome Important? A balanced gut microbiome is essential for proper digestion, nutrient absorption, and immune function. It also plays a key role in regulating mood and mental health, as the gut is often called the “second brain” due to its strong connection with the nervous system. An imbalance in the gut microbiome, often caused by poor diet, stress, or antibiotic use, can lead to various health issues, including digestive disorders, weakened immunity, and even mood disturbances. Health Benefits of Probiotics Probiotics for gut health offer several benefits: Improving Digestion: Probiotics help break down food, making it easier for the body to absorb essential nutrients. Supporting Immune Health: A significant portion of the immune system is located in the gut. By maintaining a healthy balance of gut bacteria, probiotics can enhance immune responses and reduce the risk of infections. Restoring Gut Balance: Probiotics help restore the natural balance of bacteria in the gut, which can be disrupted by illness, poor diet, or medications. Mental Health Benefits: Some studies suggest that probiotics may positively impact mental health, reducing symptoms of anxiety and depression by influencing the gut-brain axis. How to Choose the Best Probiotic Supplement Not all probiotics are the same, and different strains offer different benefits. When selecting a probiotic supplement, it’s important to choose one that contains strains supported by research for your specific needs. For example, Lactobacillus and Bifidobacterium are commonly used strains that support digestive health and immune support. In conclusion, incorporating probiotics into your daily routine, whether through probiotic-rich foods or supplements, can be a simple yet powerful way to support your gut health and overall well-being. As always, it’s wise to consult with a healthcare provider to determine the best approach for your individual health needs. To browse our range of probiotic suppplements, check out our products from Bio-Kult and Optibac – all available for up to 20% off only at Elsecar Health Store!    

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Paul: Here’s some solutions to problems with Cholesterol. Natures Plus UK have prepared this article, here’s the highlights. Cholesterol doesn’t deserve the bad reputation that it has, it is actually essential for life. Your body needs it to build hormones, build cell walls and many other things. However it is important to keep your cholesterol levels in check to greatly reduce your chances of having a heart attack or stroke. Here are seven ways to naturally reduce cholesterol levels: Manage stress Stress can affect our bodies in many ways, and our cardiovascular system is no exception. Our reaction and responses to situations can throw our internal chemistry out of balance, which in turn can contribute to heart problems. Research has revealed that men with the lowest hostility levels—as measured by a questionnaire on coping strategies—showed better cholesterol levels than their more reactive and stressed peers. The lesson here is to think before you react, and take the time to regroup and cool down. 2. Move Exercise is a great way to reduce stress and improve your cardiovascular health and well-being. Physical activity helps your heart become stronger and helps to reduce cholesterol levels and manage blood pressure. 3. Be mindful of what you eat Counting calories is not fun, but those tasty guys can creep up on us and can add unwanted pounds. One way to increase your lifespan is to be mindful of what you are eating, Healthy eating helps reduce cholesterol levels. Being mindful of portion size, and taking a high-quality multi-vitamin every day can help keep you nutritionally covered. 4. Watch the saturated fat For years fats have been demonized and people have been trying to avoid consuming them however, that theory has been proven wrong, and for good reason. The culprit in it all is saturated fat, the kind (such as lard) that stays solid at room temperature. Healthy unsaturated fats (like the kinds found in olive oil and avocados) are beneficial for the heart. Fish are particularly rich in healthy fats. Cold-water fish (like salmon) contain healthy omega-3 fatty acids and have been found to fight against artery-harming inflammation whilst helping reduce dangerous blood clots and irregular heartbeats. 5. Eat the rainbow Arm your body with the power of plants by filling up on a colourful mix of fruits and vegetables. No matter what your preferences are, adding more colour to your diet is good for your heart. Phytonutrients in plants not only give fruits and vegetables their brilliant colours but offer our bodies a host of health benefits. If you are finding it hard to get them all in, try taking supplements with whole-food concentrates that can provide phytonutrient insurance. 6. Smart supplements What about supplements? Are they good? Which ones do I take? Think of supplements as reinforcements  and back up for our bodies that boost our immunity and support a healthy lifestyle. Common ones (like garlic and green tea) are linked to reducing the risk of heart disease, whereas vitamin E is known as a key antioxidant. Others include: plant sterols, which may help reduce cholesterol absorption; and spirulina and red yeast rice, which even out your cholesterol levels. 7. Fibre is king Fibre not only keeps your digestion regular, but the soluble kind (such as the beta glucans found in oats)  helps filter out excess cholesterol. Eating a fibre rich diet also fills you up, which in turn manages body fat, which is itself a threat to cardiovascular health. So there you are. Some good practices to consider to keep Cholesterol under control.

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The Brain-Boosting Power of Mushrooms: 4 Ways Mushrooms can be Used to Aid Brain Function Mushrooms have long been revered in traditional medicine for their wide range of health benefits, but did you know that they can also work wonders for your brain? From enhancing cognitive function to protecting against neurodegenerative diseases, mushrooms are quickly gaining recognition as a natural nootropic—a supplement that supports brain health. Whether you’re looking to improve memory, focus, or overall mental clarity, incorporating mushrooms into your diet or supplement routine can offer significant advantages. Cognitive Function and Memory Support One of the most compelling benefits of mushrooms is their ability to enhance cognitive function. Mushrooms like Lion’s Mane (Hericium erinaceus) are particularly famous for their brain-boosting properties. Studies have shown that Lion’s Mane stimulates the production of nerve growth factor (NGF), a protein crucial for the growth and survival of neurons. This can lead to improved memory, concentration, and mental clarity—making it an excellent choice for those seeking to boost their cognitive abilities naturally. Neuroprotection and Longevity Beyond enhancing cognition, mushrooms also offer powerful neuroprotective benefits. Reishi mushrooms (Ganoderma lucidum) are rich in antioxidants that help to combat oxidative stress—a leading cause of cognitive decline and neurodegenerative diseases like Alzheimer’s and Parkinson’s. The anti-inflammatory properties of mushrooms further protect brain cells from damage, promoting longevity and maintaining brain health as you age. Stress Reduction and Mental Well-being Mental health is just as important as physical health, and mushrooms can play a role here too. Adaptogenic mushrooms like Cordyceps and Reishi have been shown to reduce stress and anxiety by balancing cortisol levels in the body. This not only enhances mood but also supports overall mental well-being, creating a more balanced and focused mind. The Power of Polysaccharides and Beta-Glucans Mushrooms are packed with polysaccharides and beta-glucans—complex carbohydrates that play a crucial role in brain health. These compounds improve immune function, reduce inflammation, and support gut health, all of which are interconnected with cognitive function. A healthy gut microbiome, for example, is essential for producing neurotransmitters like serotonin, which regulate mood and cognitive function. Incorporating Mushrooms into Your Routine Whether through diet or high-quality supplements, incorporating mushrooms into your daily routine is easier than ever. For a powerful cognitive boost, consider adding Lion’s Mane or Reishi mushroom supplements to your regimen. Not only will you be enhancing your brain health, but you’ll also be supporting your overall wellness. Explore our range of natural, mushroom – based supplements from Mushrooms 4 Life here. In conclusion, mushrooms are a potent, natural way to support brain health, offering benefits ranging from cognitive enhancement to neuroprotection and stress reduction. As interest in natural nootropics grows, mushrooms stand out as a scientifically backed, effective option for those looking to maintain and improve their brain function.

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Paul: Thanks to Natures Plus UK for this snappy article on Collagen. When we think of collagen we usually think of it being used as a woman’s beauty aid, something that can produce young-looking and wrinkle free skin. That idea is only half the truth, however.  As important to skin as it is, collagen plays other crucial roles in the body—making it essential for both women and men. In order to know why this is the case, we first need to understand what collagen is. It is a protein that accounts for about 30% of the body’s total protein content. Being flexible and tough, collagen supplies the basic building blocks from which your tissues are made. Collagen in Hair and Skin Much of your body’s collagen is found in your skin, mostly in a lower layer called the dermis, where new cells grow. Collagen gives your skin not only elasticity but also definition and shape. Collagen is also found in your nails (as well as your hair). It provides the amino acids needed to create keratin which is the main protein found in hair, and supports the health of hair follicles, the structures from which our hairs grow. Collagen in Joints and Connective Tissue Collagen is essential to help our joints move more comfortably as it is a key component of the joint cartilage  which allows for free and easy movement.† Collagen is also the main protein found in the bone matrix, the scaffolding on which your bones are built. In addition, it is found in ligaments, which connect bones together, and tendons, which connect muscles to bones. In fact, recent research suggests that vitamin C and collagen may work together to support the health efficiency of these vital connective tissues. Collagen for the Intestines Good health starts with good digestion, and this requires a gastrointestinal tract lining that is stable and strong. Collagen supplies three amino acids—glycine, proline and glutamine —which are needed to support a healthy digestive tract lining. Collagen Types for Every Need The reason why collagen fills these and many other roles is that it comes in a number of different types—28, at the last count. Of all these types collagen, up to 90% consist of types I, II and III. Of those, I and III are the kinds most commonly found in the hair and nails as well as the skin, while type II is a major component of joint cartilage. Maintaining collagen in a healthy way requires a healthy lifestyle, which reduces sugar consumption and eliminates smoking while emphasizing a nutritious, wholefood-based diet with plenty of antioxidants, plenty of water, adequate exercise and minimal stress. In addition, you may want to cover your bases with collagen supplementation. Be sure to look for hydrolysed Collagen, as the protein molecules are broken down into smaller units called peptides which allow for better absorption, that supplies not only collagen types I, II and III but other types as well, such as IV, V and X for total body health. Quality products come from sustainably managed sources and contain enzymes that break down the proteins and peptides into amino acids for maximize collagen absorption.

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  Paul: This seems to be a ‘busy topic’ lately. I’m getting above average enquiries about natural supplements to help with Testosterone levels. Here’s some useful words from an article by Natures Plus. Like women, men can experience changes in hormone levels as they get older, particularly fluctuations in testosterone. It can be so subtle at first that you can’t quite put your finger on what’s wrong. For one thing, you’re always a bit tired, even when you’re getting to bed early (to sleep, an early bedtime used to mean something more active). You can’t push as hard in the gym, and those five-mile runs have morphed into quick jogs. A lot of things can account for the way you feel, but one of the most common is low testosterone. Fortunately, there are natural ways to get the real you back. Shifting Hormones Older men experience what is coming to be known as andropause(also called late-onset hypogonadism), the decline that often occurs with age. But while menopause has been an open topic of discussion for decades, low testosterone in older men is only starting to come to general attention. “Men are long overdue for their own exploration into this territory because the changes that we experience are just as profound, just as life altering and just as pervasive as those experienced by women,” says herbalist Stephen Harrod Buhner. Total testosterone levels can be misleading. Most of the body’s supply is bound to protein, leaving only 1% to 3% as free testosterone; this free version is what declines as men get older. What’s more, all men carry small amounts of oestrogen, the primary female hormone, in the form of oestradiol(just as all women’s bodies contain some testosterone). “If too much testosterone is converted to oestradiol, the androgen/oestrogen balance is significantly altered and this can have tremendous impacts on how we feel as men”, Buhner says. Testosterone’s Antagonists In addition to age-related hormonal shifts, the world we live in can be hard on testosterone. For one thing, environmental pollution affects production of both hormones and sperm. But it’s the social environment—namely temptations to eat too much and exercise too little—that plays an equally crucial role. Lower hormone levels “often coexist” with insulin resistance, a type 2 diabetes precursor in which the body cannot use insulin effectively. Testosterone isn’t the only hormone affected by obesity; so is human growth hormone (HGH). Besides allowing for normal development in children, HGH helps to reduce fat storage and to spur protein creation, a crucial step for building muscle mass. Aging and excessive weight both tend to slow production of HGH.† Encouraging Hormonal Balance The first step to feeling better is to go for a thorough workup. If reduced levels of testosterone and/or HGT are to blame, dietary changes may help. Anything that can result in the loss of abdominal fat. Because of the connections to insulin resistance, a lot of what I do involves reducing sugars and high-glycaemic foods.” White bread, sweets and similar foods “spike blood sugar, which leads to fat accumulation, which in turn leads to low testosterone,” he explains. (These changes also support HGH production.) Eating organic food whenever possible allows you to reduce your exposure to testosterone-crushing pollutants. In addition, excessive alcohol intake has also been linked to lower testosterone levels.† Besides cutting back on the junk food, try hitting the weights. In one study of 13 older men, doing weight-based exercises led to increased levels of sex hormones, including free testosterone, in the men’s muscles. Exercise helps to ease stress and overcome insomnia, both of which can depress testosterone production; stress is also linked to increased food intake and greater weight gain. What’s more, getting adequate amounts of exercise and sleep tend to boost HGH levels as well. Don’t respond to hormonal shifts with an it’s-just-my-age shrug. Changing your lifestyle and employing natural solutions can help you relight your youthful fire. Leave a review if this helps, or any thoughts yourself. Paul.

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  Paul: So i was reading up about ways to detox my body regularly. It’s quite a complex issue, but i hope this article by Natures Plus UK ‘ 6 Ways to detox’ may help and guide you give your body a ‘spring clean’. Give Dairy a Rest “Even if you’ve been using organic dairy products, so many people have lactose and dairy intolerances – or even a dairy allergy that they’re not aware of- that just removing it for a couple of weeks and seeing how you feel can often show a lot of improvement. Cutting out butter, cheese, milk, yogurt and related foods, if only temporarily allows the body to repair and reset and maybe get used to a diet low in dairy. Eat More Fruits & Veggies Although the current Healthy Eating Guidelines recommend covering half of your mealtime plate with vegetables, it would be a good idea upping that ratio even more, particularly if you’re looking to detoxify. Produce is packed with health-boosting nutrients. Here in the UK we are often time-poor and rush our meals, so chew your food very well and take enough time when you eat—relax a few minutes before and after your meal. Stay Hydrated We naturally associate water with clarity and cleansing—think of the millions of showers taken every day. The same concept holds true for the inside of our bodies. Not drinking enough clean, pure water can impede organs from doing their jobs; that’s especially true of the kidneys, which remove waste from our bloodstream. Your kidneys are your filters, so that’s why you want to drink, drink water regularly. We are supposed to drink half of our body weight in ounces of liquid per day. That means if you weigh 100 pounds, you have to drink 50 ounces daily, which are equivalent to 1.4L of water a day. Breathe Deeply Although it’s an entirely instinctive part of our existence, breathing can also help us to detoxify. This involves inhaling slowly until your lungs are full, and then retaining that big breath so all that oxygen from the air can pass from the lungs into the blood. By inhaling deeply, holding your breath for a few counts and then slowly exhaling, you can bolster your body’s natural detox process. Each time you remind yourself about deep breathing—particularly while doing mundane tasks—you should inhale and exhale slowly 10 times. Care for the Skin You’re In Along with the lungs, kidneys, bowels and lymphatic system, the skin is one of what is refered to as the “the five organs of elimination” essential for getting rid of toxins. Though many people regularly tend to their skin, the practices they use may not always aid detoxification. Many creams and lotions can clog the skin’s pores, hindering toxin release. Brush your skin with a natural fibre brush to remove dead cells, which opens the pores. Get Sweaty Drip, drip, drip. That’s the sound of your pores eliminating toxins via a good sweat. In addition to engaging in moderate exercise such as bicycling or jogging, a steam room or sauna can help you perspire. “People want to avoid perspiring, but the real­ity is that perspiration is a good thing. It cleans out the pores and increases oil production a little bit, so your skin tends to be in better shape.

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Paul: So here’s an interesting article prepared by Natures Plus  UK relating to the massive issue of stress. It’s worth a read, see what you think… We are living through unprecedented times. Feeling jittery and nervous is thoroughly understandable at this point. But never finding the off switch turns worry into anxiety, the body’s fight-or-flight response to a perceived threat. And extended periods of anxiety can, among other things, weaken your immune system. Fortunately, there are techniques you can use to calm your qualms before they run away with you.  Take a Breath Start by tuning into your physical response and taking some deep breaths. Most of the relaxation we get from breathing comes on the exhale. Controlled breathing can activate the calming part of the nervous system, which in turn slows the stress response. Try it by taking in a deep breath, exhaling slowly while imagining that you are exhaling out your worries. You can even say “Ahhhhh” as you do it. Turn on the Tunes Mellow music can keep the body from going into fear mode, while upbeat rhythms can shift one’s energy from uptight to fun and motivated, even celebratory. The key is to pick sounds and songs that you appreciate and enjoy. Tuning into music with binaural beats, the sounds created by playing two different frequencies at the same time. Such music prompts relaxing brainwave changes. Check out the playlists found on many streaming music services, including Apple Music and Spotify, or the free recordings on YouTube. Get Moving Moving your body can also move your mood. Numerous studies have found that exercise and motion help manage anxiety. Simple stretching exercises like reaching out wide with your arms can counter the normal tendency to shrink and hide when you are anxious. The slow, deliberate movements in tai chi and yoga encourage deep breathing and focus, while aerobic exercise, such as a brisk walk or jog, can decrease tension levels, stabilize mood and improve sleep. Write It Out Clearing some of the mental clutter by writing out your concerns can be a good way to limit the power of anxiety-producing thoughts. Research has shown that pouring your emotions out on a page for about 20 minutes a day can be effective. Chew Gum Can a square of bubble gum help settle your nerves? Research indicates it might. In one study, participants were asked to chew gum twice a day for 14 days and then report on their mood and fatigue levels; their results were compared to those of a group that didn’t chew. The chewers were significantly less anxious and fatigued than the non-chewers, according to results published. It hasn’t been determined why the benefits of gum chewing were so pronounced; researchers speculate that it was perhaps the chewing process, the sensory experience of the flavour and texture. Give It A Name When caught up in nervous feelings it’s easy to begin ruminating; as emotions intensify, anxiety can then run away with your thoughts. But we can rein in those feelings by giving them a name. It was found that labelling emotions helps your brain assign meaning to feelings. That process helps you appraise the situation; you may realize that you’re not feeling anxiety at all, but a cousin like confusion, bewilderment, caution or vulnerability. Creating an emotional vocabulary can help you deal better with whatever you’re experiencing. Change Your Environment Moving to a different space can also help us move to a different emotional state. A change of environment can be a big help, especially if you are sensitive and easily stimulated. Going outside is the best move you can make. That’s because focusing on vegetation and greenery can help you escape the loop of negative thoughts that you can get trapped in when you’re anxious. Even walking where there are a few trees and really noticing them can be soothing. In fact, the calming sounds found in nature, and the pockets of deep quiet one finds in the woods, have been found to help lower blood pressure and cortisol (stress hormone) levels. If you can’t get out, even listening to a tape of nature sounds or looking at pictures of natural escapes can help create calm. So, there you have it, a raft of things to consider. Paul.

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Here’s a really good article about Iron. Personally, I’ve often had low iron levels for a raft of reasons, so if you feel the same why not have a read through this release by Natures Plus UK about Iron. Iron is a critical nutrient for carrying oxygen to your cells and your immune system.  We can’t function without it and yet iron deficiency is surprisingly common. Dietary iron occurs in two forms: heme, the type found in animal-based foods, and non-heme, iron derived from plants. Non-heme iron isn’t as readily absorbable as the heme variety: This means vegans need much more than meat eaters, about 1.8 time more to be precise. The following are only some of the many iron-rich foods suitable for a vegan diet; others include beans, green leafy vegetables (most notably spinach and chard), lentils and whole grains. Blackstrap molasses is one of the best sources; however, with 32 grams of sugar in every two tablespoons, molasses should be used very sparingly. Almonds Iron Content: 3.72mg per 100g Other Notable Nutrients: calcium, fiber, magnesium, manganese, protein, vitamin E Great as a nutrient-dense snack, almonds add crunch to salads (lightly toast them first) or oatmeal. Almond butter is a satisfying spread, while almond meal is great in pancakes and almond milk can substitute for cow milk (the unsweetened versions are the healthiest). Apricots (Dried) Iron Content: 5.18mg per 100g Other Notable Nutrients: beta carotene, calcium, folate, magnesium, potassium, vitamin C Drying apricots does concentrate their natural sugars, although the nutritional content is concentrated as well. What’s more, unsweetened dried apricots still have a relatively low glycemic index, a measure of how dietary sugar affects blood glucose levels. Hazelnuts Iron Content: 4.7mg per 100g Other Notable Nutrients: copper, fiber, manganese, protein, vitamin B1 (thiamine), vitamin E Beside the nuts themselves, hazelnut flour, milk and oil are available. Hazelnuts are rich in fat, but most of it is the healthy unsaturated type. Nutella, a popular chocolate-hazelnut spread, is delicious—but high in calories and saturated fat, so enjoy it as a special treat. Lima Beans Iron Content: 3.14mg per 100g Other Notable Nutrients: fiber, folate, magnesium, potassium, vitamin B1, vitamin E, vitamin K Despite their buttery flavor, lima beans have very little fat. They do have quite a bit of starch; even so, their glycemic index clocks in at a glucose-friendly 46. Generally available canned and frozen, limas can sometimes be found fresh at farmers markets in the early fall. Potatoes (White) Iron Content: 0.7mg per 100g Other Notable Nutrients: fiber, folate, potassium, vitamin B3 (niacin), vitamin C Often thought of as a dietary villain, potatoes actually provide reasonable nutrition. What makes them unhealthy is the preparation method (hello, French fries). Always eat them with the skin, where many of the nutrients are found, and top them with something like non-dairy plain yogurt. Pumpkin Seeds Iron Content: 9.76mg per 100g Other Notable Nutrients: copper, magnesium, phosphorus, protein, zinc Packaged pumpkin seeds often contain high amounts of sodium, so be sure to check the label. Even better, prepare them yourself by roasting them (without salt) or eating them raw. Raw seeds should be kept in the fridge, where their healthy fats will keep better. Soybeans Iron Content: 5.1mg per 100g Other Notable Nutrients: calcium, fiber, folate, magnesium, protein, vitamin B1 Boiled green soybeans are generally known by their Japanese name, edamame. Mature soybeans are commonly eaten in forms such as tofu, with 3.4 mg of iron for every half-cup of the firm variety, and tempeh, which supplies 2.2 mg per every half-cup. Sunflower Seeds Iron Content: 5.25mg per 100g Other Notable Nutrients: B vitamins, copper, fiber, manganese, protein, selenium, vitamin E Most of the seed’s considerable fat content is unsaturated, which is the healthy type. As with pumpkin seeds, many packaged sunflower seeds are loaded with salt. Be sure you get the unsalted kind, either raw or roasted. Spinach Iron Content: 2.7mg per 100g Other Notable Nutrients: Vitamin C, potassium, magnesium, B6, B9, folic acid, calcium and vitamin K An excellent source of Iron, spinach also delivers a range of other nutrients and some protein too.  It can be eaten raw or cooked and a packet of frozen spinach is always handy to have in the freezer. So there you are. An overview about iron rich foods and there values. Hopefully this will help someone with low Iron levels select certain foods, or supplements, to improve their oxygen flow and energy levels. Paul.

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There are numerous benefits to ensuring a good night’s sleep. During deep sleep, the brain consolidates new memories and skills for future use. It also provides the body with an opportunity to rest and recuperate. Muscles, nerves, and tissues experience wear and tear from daily activities, regardless of perceived exertion. They require this downtime to recover and prepare for the following day’s activities. Sleep also boosts our immune system. When we’re sick, our instinct is to sleep more, allowing our immune system to combat the illness. Moreover, sleep acts as a recharge for our ‘batteries.’ It replenishes our physical and mental energy levels, aiding in concentration and focus for upcoming tasks. In times of sleep disruption, supplements like Vogel’s Dormeasan (valerian) or Nature’s Plus Magnesium Night-time may assist in establishing a healthy sleep pattern.

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