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CHIA SEEDS BREAKFAST RECIPE

CHIA SEEDS FOR BREAKFAST

High in fibre, antioxidant rich, and loaded with Omega 3 fatty acids… what is there not to love about Chia Seeds? These tiny little seeds are superfood heavyweights so they’re the perfect way to start your day. Here we’ve created two, simple, easy and tasty breakfast recipes that you can even enjoy on the go!

Chia seeds breakfast ideas

COCONUT CHIA PUDDING

gluten free recipe

SERVES: 1

INGREDIENTS
¼ Cup Morlife Cert. Org. Chia Seeds
1 Cup coconut milk (or other milk)
1 Tbsp. honey
2 Medjool dates
½ Tsp. vanilla essence
¼ Tsp. cinnamon
Greek yoghurt
Fresh fruit (optional)

STEP BY STEP
In a blender blitz coconut milk, honey, dates, vanilla and cinnamon.
Stir through chia seeds and place in the refrigerator for at least 3 hours (best left over night).
Transfer pudding into a jar and garnish with Greek yoghurt and fresh fruit.
chia seed bars recipe gluten free

CHIA SEED BARS

gluten free recipe

PREP TIME: 25 mins

MAKES: 12 bars
INGREDIENTS
1 Cup Morlife Cert. Org. Chia Seeds
1 Cup Morlife Cert. Org. Quinoa Flakes
½ Cup buckwheat kernels
½ Cup pistachios, chopped
½ Cup Morlife Dried Strawberries, chopped
½ Tsp. cinnamon
¼ Tsp. cardamom
Pinch of salt
1 Cup almond butter
½ Cup honey
½ Tsp. rose water

STEP BY STEP
Line a flat baking tray with baking paper. Preheat oven to 180°C.
Combine dry ingredients in a bowl.
Individually melt almond butter and honey in microwave at 20 second intervals and stir into dry mix.
Stir in rose water.
Press mixture onto the baking tray and cut into rectangles. It should be 1-2cm thick.
Cook bars in oven for 10-15 minutes until slightly golden.

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5 TIPS FOR A HEALTHIER YOU

When it comes to making healthy lifestyle changes, do you find yourself saying “I’ll start tomorrow” all because you have the mentality that it’s just too much. Well if that’s the case, this blog is definitely for you! Unfortunately, the general conception around healthy eating is that it can be time consuming and costly, however that is not the case at all! A little organisation and preparation is all it takes to set yourself up for a good healthy week.

I’ve created the ultimate ‘lazy’ guide to healthy eating that combines a list of helpful hacks and clever tips to guarantee you a healthy week ahead.

Written by Sahar Signoriello B.NutrFoodSc
Morlife Nutritionist

 

MEAL PREP IS YOUR BEST FRIEND
Meal prepping is the ultimate healthy eating hack (and even helps cut down your spending with not having to buy lunch at work!). All you’ll need is a good two hours to prep all your meals for the week. It involves preparing lunches and snacks such as healthy muffins, protein balls and mini quiches.

To avoid overwhelming yourself and hitting a wall with creativity, stick to your favourite recipes but with a healthier twist. For instance, if you love spaghetti bolognaise, it’s a great opportunity to pack more vegies in the sauce by adding mushroom, carrot and celery, you can also swap the pasta for zucchini noodles. I also like to make my own healthier version of banana bread by replacing the flour to oat flour, using apple puree or greek yoghurt instead of butter, brown rice syrup instead of white sugar and adding in walnuts and chia seeds.

3 WORDS: CLICK AND COLLECT
We live in a wonderful time where someone else can do your shopping for you! Click and collect is one of the easiest time saving tips when it comes to grocery shopping. It’s also a fantastic way to stay on track for the week food wise as you won’t be side tracked into walking down the ol’ chocolate or chips isle. Click and collect allows you to order all your groceries online, the supermarket will pack it for you and then you choose your time to pick it up. The great part is, it’s 100% free (with a minimum spend of $30). Alternatively, you can do delivery but there is a small fee involved.

BREAKFAST ON THE GO
Breakfast is your prime opportunity to provide your body with a nutritiously dense meal to break that night long fast. Often we can find ourselves rushed in the mornings and have little time to eat a decent breakfast. Sorry to break it to you but those muesli bars are packing a lot more sugar than we like to think. Creating frozen smoothie packs are an excellent way to ensure you give your body the right start it deserves. I like to place a mix of berries, banana, leafy greens, chia seeds, protein powder and inulin in zip lock bags in the freezer. Then in the morning, I simply add it to the blender along with almond milk, blend and it’s good to go! Overnight oats are another great breakfast option; one of my favourite delicious tips is never throw away your nut butter jars when you have that little bit left in the jar. Place 1/3 cup oats or quinoa flakes into the jar along with some fruit, chia seeds and almond milk. You can also add protein powder as well. Place the lid on and give it a good shake. Come morning time you’ll have the most delicious and gooey breakfast- just don’t forget the spoon!

JUNK FOOD PROOF YOUR PANTRY
Junk food is classified as any prepared or packaged food that has low nutritional value- in other words you definitely don’t want these guys hanging around your kitchen. Out of sight, out of mind is the best approach to have with junk food, if it’s not around you, then you won’t be tempted to eat it. We could go on about the endless artificial colours, preservatives and flavours are lurking within those packets but we’d prefer to give you the solution! Having your own healthy standby of snacks is your best option here. Think nuts, fresh fruit and chopped veggies like carrots and celery, they taste delicious dipped with our SuperDip range. If you find yourself to be a serial snacker, schedule in some extra baking during your meal prep sessions.

DON’T CUT IT, JUST SWAP IT

 

SWAPFOR
Cows milkAlmond milk
Parmesan cheeseNutritional yeast
PastaZucchini noodles
Wheat flourOat flour/quinoa flour
White breadWholegrain bread
ButterCoconut oil
Whipping creamGreek yoghurt
Milk chocolateDark chocolate
 MayonnaiseAvocado
White potatoSweet potato
White riceCauliflower rice
Soft drinkKombucha

As nutritionists, we believe in the saying ‘everything in moderation’, this also includes consuming a variety of food groups. If there’s a food you really enjoy, rather than cut it out completely you can also replace it with a healthier or lower kilojoule or more wholesome food so you don’t feel like you’re completely missing out.

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12 GREAT USES OF ARGAN OIL

Argan oil has become one of the hot new products on the market within recent years. This multi-functional, nutritious oil forged from the Argan Forest in Morocco has many benefits and is multi-purposeful.

Top 12 great uses:

1. Moisturizer: Since Argan oil has the ability to absorb quickly without leaving a residue, it serves as a great moisturizer. The nutrients in the oil help to replenish dry skin. It can be used all over the body and is gentle as well as safe enough to use around your eyes. Especially good for the cooler and or drier seasons!

2.Topical Treatment: Argan oil can be used as a topical ointment to treat skin irritations such as bug bites, rashes and infections.

3.Stretch Marks: Can help prevent and or improve the appearance of stretch marks. The Vitamins A and E within the oil assist in refreshing the skin and moisturizing the area.

4.Razor burn:  A few warm drops lightly massaged into the inflamed area can help soothe and aid in the healing process.

5.Beard oil: To soften a rough scratchy beard, apply a few drops and massage into the hair. Hydrating facial hair is just as important as any other area of the body!

6.Exfoliator: use this as a scrub all over for silky smooth hydrated skin. Another benefit is that the ingredients are inexpensive in comparison to those in stores. Just mix 1 tablespoon of organic brown sugar, combine with a few of drops of Argan oil and rub in circular motion on the desired areas. Great for lips too!

7.Toner: Hydrate and tone at the same time! Enhance your current facial toner with just a few drops of Argan oil to achieve a refreshed dewy glow. Works well with witch hazel or rose water.

8.Hair Care, style and shine.: Many of us are familiar with seeing Argan oil on hair care products. The reason why is because the vitamins make it a great leave-in conditioner option. It hydrates the hair cuticle, enhanced shine and leaves your hair feeling silky. For those who suffer from frizzy hair or stubborn fly-aways, it helps smooth it out!

9.Rejuvenating face masks: Use in your homemade face masks or added into store-bought face masks. Rejuvenate, brighten and achieve a luminous glow!

10.Bathing: Put a generous amount into your bath water and let it hydrate and soothe your skin. It can also be directly added into body wash and body lotion to enrich your skin.

11.Cuticles: A quick fix for dry cuticles or cracked skin, massage a little bit of Argan oil directly onto the area and instantly moisturize the skin. For cracked or dry feet, massage all over and slip on a pair of socks before bed. Wake up to fully nourished soft feet.

12.Makeup: To achieve a dewy, luminous glow after your makeup application, add a drop to your foundation, bronzer or tinted moisturizer.

 

Try our Derma E products enriched with Argan oil. These products are suitable for all skin especially oily ones.

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PROTECT YOURSELF FROM COMMON COLDS

First signs of common colds are usually sore throat, runny nose, sneezing and coughing. Most people recover within about 7-10 days. For those who have weak immune systems, they may have the chance to develop serious illness, such as bronchitis or pneumonia.

Causes

Many different respiratory viruses can cause common cold but the most common are the rhinoviruses. Rhinoviruses are linked to sinus, ear infections and trigger asthma attacks. You can get viruses from infected people, through the air, and close personal contact.

 

How to Protect Yourself

There are many ways to help reduce your risk of getting a cold:

  • Wash your hands often with soap and water for 20 seconds
  • Do not touch your eyes, nose, and mouth with unwashed hands
  • Stay away from people who are ill.

 

How to Protect Others:

  • If you’re sick, it is best to stay at home
  • Avoid close contact with others
  • Move away from people before coughing and sneezing
  • Use tissue when you’re coughing and sneezing. Nose and mouth must be completely covered

 

How to Feel Better

  • Get lots of rest and drink plenty of water.
  • Eat lots of vegetables and fruits

 

When to See a Doctor

  • If symptoms last for more than 10 days
  • Severe and unusual
  • If your child’s age is 3 months of age and has fever

 

Products for treating common colds

Hyland's products treat cough, cold, nasal congestion, runny nose and allergies. All are natural, safe & effective.

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8 STEPS TO A GOOD NIGHT’S SLEEP

Sleep is a topic that seems to be on everyone’s lips at the moment – but just how important is it?

For some people, there is a perception that not needing to sleep indicates that we are strong, successful and dealing with stress. There are blogs which actively encourage people to spend less time in bed, and more time living.

Too much time spent in bed may indeed be an indication that something is wrong. However, too little time in bed has been shown to be equally bad. In fact, one study found that the effect of too little sleep on a person’s ability to drive was as bad as several pints of beer!

Too little sleep has been shown to affect our mood, our ability to think, react and recall, as well as our ability to respond accurately and quickly. And, far from a lack of sleep being an indication of success and strength, research has proven that too little sleep plays a role in the development of problems such as cardiovascular disease, diabetes and hypertension and is the leading cause of accidents.

On the other hand, getting our sleep patterns sorted out has been shown to be vital in achieving career success, being creative, and for making clear and logical decisions.

 

Therefore, in this blog I will look at some of the things we can do to ensure a good night’s sleep.

1. DEVELOP A GOOD ROUTINE

When we are sleep training a baby, one of the most important things is the development of a good bedtime routine. This continues to be true for us as adults.

A helpful, relaxing bedtime routine, carried out every night, will help train the body and brain to expect sleep.

2. DOWNLOAD YOUR BRAIN BEFORE BED

Make a list of all the things running around in your brain before bed. Write your to-do list, jot down little reminders – this will stop them from running around your brain when you are trying to switch off and get to sleep.

3. SWITCH OFF THE SCREENS

Shining bright lights into our eyes in the form of phones, tablets and e-readers is thought to be one of the reasons why sleep issues are on the increase.

Banning screens at bedtime helps to increase the brains production of our natural sleep chemicals.

4. KEEP OUT THE LIGHT

A darkened room is important to sleep. This is because low levels of light help to increase the brain’s production of melatonin – one of our most important sleep chemicals.

5. GET A GOOD MATTRESS

It is always going to be much easier to get a good night’s sleep on a comfortable mattress – rather than an old, lumpy or sagging one!

6. DON’T KEEP GETTING UP

When we are lying down resting, the production of hormones such as adrenalin drop – which should help us to sleep better. Every time we stand up and move around adrenalin production increases, making sleep even harder to achieve.

Better to learn some relaxation techniques such as controlled breathing (see my previous blog for more information).

7. CAREFUL WITH CAFFEINE

Most people would not dream of having an espresso before bed. However, I have met plenty of people who do not think twice about a cup of tea or even a glass of cola. I have even had clients who got up in the middle of the night and made a cup of tea to drink when they were struggling to sleep!

The trouble is, whilst a warm drink can feel very comforting, tea does still contain quite a lot of caffeine.

Caffeine decreases the production of melatonin – our important sleep chemical – so every cup of tea we have makes that good night’s sleep less likely.

8. STIMULATE THE RIGHT NEUROTRANSMITTERS

Neurotransmitters are brain chemicals. Some make us feel motivated, some help us feel happy, and others – especially melatonin and serotonin – help us to sleep.

Cutting out caffeine and sleeping in a darkened room will help increase melatonin.

Having a high protein snack – some peanut butter or a glass of milk – before bed could help to increase serotonin levels.

Written by Jenny Logan DNMed. (Jenny is a nutritional therapist who has worked with clients in health food stores and private clinics for over 20 years.)

There are also some supplements which may offer further assistance:

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BEAUTY MYTH: CAN OILY SKIN USE FACE OILS?

One of the most common mistakes you can make when cleansing is using harsh astringents, chemical peels, and overly drying face masks to soak up every last bit of shine. The problem is, if the skin is stripped from its natural oils, it goes into overdrive causing excess sebum buildup. This results in an even oilier complexion, and increases the chances of clogged pores which can cause or exacerbate acne.

So while it may seem counterintuitive to slather on facial oils when you have combination or oily skin, it actually works wonders to balance excess sebum production and prevent breakouts. There are plenty of additional benefits to incorporating facial oils into your skincare regime, as different oils all have their own special properties

Some of the most popular facial oils used to combat oily, acne prone skin are Jojoba Oil, Argan Oil, and Sea Buckthorn Oil. All three of these luxurious oils are found in DERMA E’s Radiant Glow Face Oil, which also contains concentrated nutrients and antioxidants such as vitamins E & B to soothe inflammation, diminish fine lines, and control acne breakouts.

One of the most popular way to apply face oils is to just massage two to three drops onto clean, dry skin at night before bed. However, another way to incorporate face oils into your daily skincare routine is to use an oil-based cleanser instead of your current gel or cream cleanser. DERMA E’s Nourishing Rose Cleansing Oil washes away dirt, makeup, and other impurities while locking in essential hydration for a healthy skin tone.

As you can see Integrating a face oil into your daily skincare routine has a wide range of benefits! Which method would you be most interested in trying for yourself? Leave a comment on the blog.

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NATURAL HELP FOR HAY FEVER SUFFERERS

As everyone starts mowing their lawn and the trees break out with blossom, the hay fever sufferer finds their eyes starting to become red and swollen, their throat tickling and most often their nose streaming. As these symptoms hit, we are tempted to reach for the anti-histamines to try and suppress the symptoms – but these bring their own issues. Some cause drowsiness, others you should not drink alcohol with. This can mean missing out on one of the other great joys of summer – a glass of something alcoholic in the sun with friends! It can also, more seriously, mean that those going through exams at this time of year must choose between feeling drowsy or suffering with hay fever symptoms, whilst trying to perform academically.

However, all is not lost – there are some great natural ways to help to reduce hayfever symptoms, with none of these drawbacks.


IN THE DIET

I know I have mentioned that a drink in the sun can be one of the joys of summer, however, certain drinks will make hay fever symptoms much worse. These include red wine, beer and lager. This is because these drinks all increase histamine, so aggravate hay fever. Therefore, when hitting the beer garden, it would be better to choose white wine, gin or vodka.

Other foods which increase histamine include coffee and cheese, so avoiding these as far as possible would also be helpful.

I once had a client, a gardener, with dreadful hay fever, who ate cheese sandwiches every day and went for a pint most evenings - simply changing these habits put a stop to the hay fever which was ruining his career!


SUPPLEMENTARY HELP

There are several natural remedies which can be very helpful for hay fever as well. They can be taken one at a time or may be found in complexes which combine some or all of them together.

The key ingredients to look out for include:

• Quercetin – found in many foods, including onion, quercetin has been identified as a natural antihistamine - helping to reduce inflammation, snotty noses and irritated eyes.

• MSM – a number of clinical trials have noted that MSM is particularly useful for the itching eyes and irritated throat.

• Pine Bark Extract – pine bark has been shown to be an effective natural anti-inflammatory agent, and trials have indicated that using it daily throughout hay fever season can significantly reduce the need to use anti-histamines.

• Vitamin C – vitamin C helps to support the immune system, and can have a natural anti-histamine action, reducing the amount of histamine produced.

• Vitamin B5 – vitamin B5 helps to reduce fatigue and promotes mental clarity – a vital one for those going through exam season. It additionally seems to work well when taken on combination with vitamin C, to help reduce the symptoms of hay fever.


Written by Jenny Logan DN Med.(Jenny is a nutritional therapist who has worked with clients in health food stores and private clinics for over 20 years.)

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TEEN HEALTH: SUPPLEMENTS TO SUPPORT ACNE MARKS

I remember all too vividly from my own teenage years the angst, the mood swings, the anxiety and the skin problems – so, in the next few blogs, I am going to have a look at various aspects of teenage health and the natural products which could be helpful.

One thing which many people associate with the teenage years is skin problems. Acne is a problem for many and can cause much upset, at a time when our appearance becomes so much more important to us. Another common issue is stretch marks, as our body grows so quickly that our skin struggles to keep up.

However, all is not lost – there are several things which can be helpful both in prevention and treatment.


STRETCH MARKS

Ideally, if possible, prevention is best here – as once they have developed, we will never get rid of stretch marks.

It is thought that taking a daily supplement which contains zinc could be very helpful here. Many teens are low in zinc, as this vital mineral is in high demand as we develop sexually – boys are at particularly high risk. Low levels of zinc have been associated with stretch marks and the development of acne, so this is a mineral which could benefit many teens.

If stretch marks have already developed, then have a look for a good vitamin E oil. Often suggested to pregnant women, to try and help prevent or treat stretch marks, this is something which could also be helpful to the image conscious teen. I have used vitamin E oil to help all sorts of scars and marks over the years and find that it really helps them to fade very effectively.

Although we can’t get rid of stretch marks once they have developed, using things like vitamin E oil will help to fade the marks from their original vivid colour to something much less obvious.


ACNE

Zinc is again one of the most important minerals to include if we are looking to try and treat or prevent acne. As I mentioned previously, it is often low in teenagers and has been linked to issues like acne.

Another important mineral to look for is chromium. This is because, when taken as a supplement, chromium can help to balance blood sugar levels. Many teens (not all, I know) do tend to choose refined foods and snacks – which can cause blood sugar spikes. It is thought that these blood sugar spikes can aggravate acne conditions. So, using supplements which include chromium can be very helpful in reducing the severity of acne conditions.

The other thing to look for is good bacteria. It may seem strange to suggest that taking good bacteria could help with skin health, but there has been much research which indicates that the health of our gut can have a massive impact on the health of our skin.

The key bacteria to look for are Lactobacillus rhamnosus, Lactobacillus plantarum and Lactobacillus reuteri. These three bacteria specifically have been shown to be able to inhibit the growth of a pathogenic bacteria called Propionibacterium acnes, which has been linked to the development of acne in teenagers.

Using these 3 bacteria in combination with zinc and chromium could therefore provide a key combination to beat teenage acne and hopefully make them feel happier in their own skin.


Check back next week for the next blog in my ‘Teen Issues’ series, where I will be discussing energy – looking at ways to support those who are struggling with low energy and mood swings.


Written by Jenny Logan DNMed. (Jenny is a nutritional therapist who has worked with clients in health food stores and private clinics for over 20 years.)

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VITAMIN C SKIN CARE: WHAT MAKES IT EFFECTIVE?

Vitamin C is a skin care superhero—and it has some amazing super powers. That’s not surprising, because just as Vitamin C is a key nutrient for good health, it is also vital for glowing, healthy-looking skin. If you haven’t made Vitamin C skin care a part of your daily beauty routine, what are you waiting for?

WHY VITAMIN C IS GOOD FOR YOUR SKIN

Vitamin C is a necessity for anyone who wants a strong and effective skin care regimen, as well as people who want to take preventive steps against issues such as wrinkles, dryness, and loss of firmness.

One of the main reasons that Vitamin C is a valuable skin care ingredient is that may supports collagen production. Collagen is crucial for vibrant, youthful-looking skin. It is a protein that keeps your skin feeling firm, smooth, and supple. As we age, collagen production decreases, which is where Vitamin C comes in, as it is known to help boost collagen and fight the signs of aging.

Vitamin C is also powerful because it is an antioxidant. That means it can help protect the skin from the damage that can be caused when it is exposed to the sun’s harmful UV rays or environmental pollutants. That damage can take the form of fine lines, uneven tone, or a rough texture to the skin. Vitamin C may also be beneficial when it comes to retaining moisture in the skin, and that also can help prevent those signs of aging. The potency of Vitamin C cannot be denied—it has the ability to transform the appearance of your skin so it looks brighter, fresher, and renewed.

WHAT TO LOOK FOR IN VITAMIN C SKIN CARE

Vitamin C goes by many different names in skin care products. They include L-ascorbic acid, ascorbyl palmitate, retinyl ascorbate, and sodium ascorbyl phosphate. At DERMA E, we use two types of Vitamin C in our Vitamin C collection. Sodium ascorbyl phosphate, or Stay-C® 50, is extremely stable, which provides for maximum skin absorption. That’s important because Vitamin C can easily degrade or oxidize, which can lower its effectiveness. We also use ascorbyl palmitate, which is also known as C-Ester, because of its ability to deliver higher levels of Vitamin C to skin cells.

When you are looking to purchase a Vitamin C skin care product, make sure the Vitamin C is near the top of the ingredient list, which ensures it is at an effective concentration—you will be able to reap its many benefits.

It is also important to look at the list of supporting ingredients in a product. We recognize that Vitamin C is incredibly powerful, but its strength is even more robust when combined with other key ingredients. That’s why DERMA E products match up Vitamin C with high-quality hyaluronic acid, vitamin E, green tea, aloe vera, and other nourishing vitamins, minerals, and botanicals.

HOW TO USE VITAMIN C SKIN CARE PRODUCTS

One of the wonderful things about today’s advances in skin care is that Vitamin C can be incorporated into a wide array of products—you can pick and choose which ones you want to use, or rely on an entire lineup of Vitamin C-based products.

Cleansers can revitalize skin morning and night and can be followed by a serum that serves as both a base for your daily sunscreen and makeup products, or as the first layer of your nighttime maintenance routine. Our Vitamin C Concentrated Serum is a wonderful must-have for daily skin rejuvenation. For a double dose of mighty Vitamin C, pair the serum with our Vitamin C Renewing Moisturizer in the morning and Vitamin C Intense Night Cream in the evening. With consistent use, you will notice a more luminescent quality in your skin.

Vitamin C is also a featured player in many specialty skin care products that aren’t used on a daily basis but instead enhance your skin through weekly or other periodic applications. Try the Vitamin C Brightening Clay Mask when you want an extra boost of radiance to the appearance of the skin.

Whichever Vitamin C products you buy, make sure to keep them tightly closed when not in use, in order to prevent the ingredient from breaking down too quickly when it is exposed to light and air. Also, people with sensitive skin may want to spot test a product in an area other than the face, as Vitamin C can be irritating for some people. That is another reason why DERMA E has chosen these two forms of Vitamin C for our products—they have been found to be gentler on the skin, while not losing their effectiveness.

If you are dealing with the lines, rough patches, and dry skin that can come with aging skin, never fear—Vitamin C is your superhero, ready to save the day!

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THE IMPORTANCE OF BLOOD PRESSURE

WHY IS BLOOD PRESSURE IMPORTANT?

Blood circulates through the blood vessels, like water passing through a hose. It is pushed around the body by the beating of the heart. If the blood is pumped at a pressure which is too high then it can cause damage to the blood vessels, potentially even causing them to burst. This is what happens when a person has a stroke.

WHAT IS HEALTHY BLOOD PRESSURE?

An ideal blood pressure reading is 120/80 – but what many people ask is, what does this actually mean?

The top figure in the blood pressure reading, known as the systolic blood pressure, is a measurement of how fast the blood is moving through the body when the heart has just beaten. It has just been pushed by the beat of the heart, so it will have a higher pressure.

The bottom figure is a measurement of how fast the blood is still circulating when the heart is still – thus it is a lower number. Over the years doctors have determined the ideal pressure for health is 120/80. The more we exceed this reading, the greater the risk of damage to the blood vessels.

DIET AND LIFESTYLE FACTORS

There are a number of diet and lifestyle factors which can impact the blood pressure.

  • Engage with regular exercise–Supports heart health and can help to keep blood pressure low.
  • Avoid adding salt to food – High salt diet has been linked to an increase in the blood pressure. It would also be a good idea to limit salty foods such as cheese, crisps, bacon, and other processed meats.
  • Deal with stress – prolonged stress is known to cause an increase in blood pressure, which is why relaxation techniques and exercises such as yoga or Pilates are often advocated to help reduce blood pressure.
  • Limit caffeine and alcohol – The key with products like caffeine and alcohol is moderation – too much could have a negative impact.

NATURAL PRODUCTS TO SUPPORT HEALTHY BLOOD PRESSURE

BEETROOT

Research has been carried out using concentrated beetroot to see if it could naturally reduce blood pressure. A review of all these studies looked at the effects of beetroot supplements in over 254 people and concluded that beetroot supplements were associated with a significant reduction in systolic blood pressure.

CO-Q-10

It is used by every cell in the body to produce energy, so it is particularly important for the health of the heart and brain, as they need a lot of energy to function properly. A review of all these studies showed that it did appear to consistently reduce blood pressure in those who supplemented with at least 100mg CO-Q-10 each day.

 

NOTE: None of this information is meant to replace the medical advice provided by the doctor, nor is it intended that these supplements be used in place of any medications prescribed by the doctor.

These suggestions are intended for people who are wanting to take control of their blood pressure via dietary and natural means, before having to use medications. Any changes to diet and lifestyle, particularly if you are using medications, should be done after discussions with your doctor.


Written by Jenny Logan DNMed (Jenny is a nutritional therapist who has worked with clients in health food stores and private clinics for over 20 years).

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