Prevention is better than cure. And that’s certainly true when it comes to immune health. Here’s some natural ways to keep your immune system turbo-charged. 

No one wants to be unwell, but catching colds and seasonal bugs is more likely when our bodies are running on empty and our immunity is suppressed. Lumity’s Morning and Night softgels boost immunity, and there are plenty of easy, natural ways to make sure you stay in tip top condition too. 

How berries help to boost immunity

Berries are among the healthiest foods you can eat. They are packed with flavanols, which are highly effective antioxidants. And berries boost our immune system as they have so much vitamin C in them. This water soluble vitamin, which means we need to keep topping it up, features in Lumity’s supplements as it protects cells against oxidative stress and helps to maintain the healthy functioning of the immune system.

Why a good night’s sleep is crucial for great immune health

Did you get told as a child ‘you’ll feel better after a good night’s sleep’?

Well there is truth in that, as sleep deprivation will suppress your immune system. And, burning the candle at both ends often leaves you with a cold. Studies have shown that when we don’t get enough rest the cells and proteins which are created or released while we sleep to fight off viral and bacterial infections decrease. A lack of sleep can also cause us to be sick for longer as our bodies lack the resources to properly fight back. Boosting our immune system doesn’t require us to have extra sleep time, just try to get the seven to eight hours we need.

Eat the rainbow for better health

Variety in our foods helps boost immunity because we are likely to take in a full range of vitamins and minerals. Generally speaking the richer the colour, the more likely they are to be packed with nutrients. Bright orange sweet potatoes and dark leafy greens are also high in vitamin A, a Lumity supplement ingredient which we included due its strong links to maintaining a healthy immune system. Eating lots of different types of food also improves our gut flora which has been linked to a better ability to fight infection and bacteria.

Why regular exercise helps fight off colds

Did you know that taking regular exercise helps ward off illness? When we work out, our immune system responds by producing more of the blood cells that attack bacterial invaders. Physical activity can also help flush bacteria out of the lungs and airways.

This may reduce your chance of getting illnesses. The fact our bodies rise in temperature when we exercise has also been likened to the way our body gives us a fever when we are fighting a bug, the rise we create working out can also prevent bacteria growing.

American research has found people who exercise moderately on five or six days a week have half as many colds and sore throats as people who don’t.

And the more regularly you exercise, the more long-lasting the changes become.

How a healthy weight keeps illness at bay 

Being the correct size for our build and height is important to our overall health but once you have got there it’s important to stay in the zone as yo-yo dieting has been proven to weaken the immune system.

A study by the Fred Hutchinson Cancer Research Center in Seattle found that women who had been the same weight over several years had higher levels of natural killer cells.

These white blood cells are the backbone of the immune system, helping to kill viruses and protect against cancer.

Those who had gone on yo-yo diets had much lower levels. So, find a sensible weight you can maintain and stick with it.

Eat good fats to stay fighting fit

Some fats are essential for building cells and for the production of prostaglandins, hormone-like compounds that help to regulate the immune system’s response to infection, including the way it reacts by making white blood cells that combat invaders.

Opt for unsaturated vegetable fats rather than saturated ones from animal foods, which reduce the ability of white blood cells to zap bacteria.

And avoid trans fats all together.

Spend more time in the sunshine for a natural boost

There is an increasing awareness of the importance of vitamin D, something so many of us are actually deficient in, and just how important in our bodies. Spending thirty minutes outside each day will help boost your vitamin D levels as we get it from sunshine. 

When it comes to our immune system it’s been found to both triggers and arms our bodies’ defences, a double whammy we can’t ignore.

A study examining T cells (the ones which fight the bad stuff) found that vitamin D was part of a complex process in which these special cells become ‘primed’ and help to fight infection.

Not getting enough vitamin D leaves us susceptible to infection. Further to this, a Japanese study found school children taking vitamin D3 supplements, the form of vitamin D found in Lumity supplements, were 58 percent less likely to catch influenza A which is a higher success rate than any flu vaccine can claim!

The importance of laughter for great immune health

Laughter can boost your immune system along with your mood.

This is because it raises levels of antibodies in the blood including the white blood cells that attack and kill bacteria and viruses. It also reduces the stress hormones which can suppress our immune system. “There is a lot of medicinal value to laughter”, according to psychologist Don Powell.

Take Lumity each morning and night to boost your immunity 

Lumity is a healthy ageing supplement range for women and men clinically proven to deliver multiple benefits with 24/7 nutrient rich support. One of these benefits is strengthened immune health, which is crucial right now.

As well as essential amino acids, omega 3 fatty acids, antioxidant vitamins and minerals for improved skin, hair, nails, energy, focus, brain health, bones, muscles and teeth, plus reduced tiredness, Lumity’s scientifically calibrated formula also includes the vitamins A, C, D3 and E, plus the minerals selenium and zinc, which are a powerhouse combination for robust immune health. Backed by a clinical trial, Lumity’s unique twice-daily delivery system works at a cellular level to support the body’s very different needs throughout the day and night.

An investment in how you look and feel, Lumity helps to build a foundation of health, well beyond what is possible through diet and lifestyle alone.

Don’t have an allotment in your back garden, or a much-coveted supermarket delivery slot? There’s no need to get into a pickle, as it’s easy to get your recommended daily intake of key nutrients from the humble larder. And fear not, there isn’t a tin of Spam or pungent dried egg on this lockdown list.

CALCIUM
Missing the milk man? The good news is you can get just the right calcium fix with dairy-free substitutes for which you’ll go nutty.

Recommended Daily Intake
Adults aged 19 to 64 need 700mg

Sources
• Almond milk and almonds
• Dried figs
• Frozen dark green vegetables such as kale, broccoli and edamame
• Tinned sardines
• Long life tofu 
• Long life milk

VITAMIN C
An apple a day may keep the doctor away, but did you know you get more Vitamin C from your veg? And the good news, frozen is just as nutritious as the fresh stuff.

Recommended Daily Intake
60mg for women
90mg for men

Sources
100mg looks like:
• 1.75 cup of frozen broccoli
• 4.5 cups of canned tomatoes
• 1 red pepper – frozen

IRON
It’s essential you keep your blood pumping with good doses of iron levels, particularly if you’re not eating meat and fish. As a midnight treat, you could nibble on some dark chocolate which contains 11.9mg per 100g – but please don’t go scoffing the whole bar! And be mindful, dark chocolate contains caffeine.

Recommended Daily Intake
8.7mg a day for men over 18
14.8mg a day for women aged 19 to 50
8.7mg a day for women over 50

Sources
• Red lentils
• Red kidney bean
• Pumpkin seeds
• Cashew nut butter
• Tinned palm hearts

MAGNESIUM
Magnesium is a crucial mineral and it’s the first to be depleted by the body. It helps in keeping your bones strong, your heart healthy and plays an important role in over 300 processes in the body. It also provides immune support and helps with the health of our adrenal glands, home to our stress hormone, cortisol.

Recommended Daily Intake
300mg a day for men (19 to 64 years)
270mg a day for women (19 to 64 years)

Sources
• Frozen spinach
• Tamarind paste
• Black beans
• Tempeh
• Dark chocolate
• Pumpkin seeds

ZINC
Our immune system loves zinc. And the good news is, oysters are not only high in this essential trace mineral; they also help get the blood flowing to your nether regions too!

Recommended Daily Intake
11mg for men
8mg for women

Sources
10mg looks like
• 11g of canned oysters – if that’s your thing…
• 250g canned crab
• 200g grams of cashews – do not eat in one go!
• 4 cups/650g of chickpeas/
• Baked beans (go for the low-sugar option)

Remember to keep your diet as varied as possible!

*The information and content of this article is provided only for informational purposes. It is not meant in any way as a substitute for the professional advice provided by your physician or any other healthcare professional.

Chocolate covered strawberries to get you in the mood? Ever reached for oysters and champagne to spice up your love life? The quest for sexual satisfaction and enhancement is as old as civilization itself, yet although the idea itself is a lovely one, do aphrodisiacs actually stand up to their reputation?

So, what actually is an aphrodisiac? 
It is said that an aphrodisiac is any ingredient, from herb to plant, that can stimulate the senses: sight, smell, taste, and touch. Whilst no specific ingredient has been scientifically proven to stimulate the sex organs themselves, certain components may potentially promote sex hormone production, reduce stress, contribute to happy/pleasure hormone secretion and if you are the seductive type, the act of eating can be the source of much arousal… 

We have rounded up our most loved ‘aphrodisiac’ foods to get you in the mood this Valentine’s Day 2020.

Oysters
The reputation of the oyster goes far beyond its slippery and some may say slimey composition. Oysters are arguably one of the best-known aphrodisiacs available on our plates, and this is largely thanks to their rich amounts of Zinc (one of the most abundant food sources of zinc out there), a mineral that can influence testosterone production and sperm production. Additionally, Zinc contributes to the release of dopamine, one of our neurotransmitters responsible for pleasure. 

Chocolate
Ah, the beloved Chocolate. Loved by many worldwide, chocolate is given in times of love, sadness, stress and happiness and we mustn’t forget, in times when romance needs a helping hand. Compounds found in chocolate have been shown to promote the release of phenylethylamine and serotonin. Phenylethylamine is a nervous system stimulant that provokes excitement and serotonin, ‘the happy hormone’, boosts your mood and energy. Excitement, mood and energy = a better chance for your libido to perform!  Chocolate also contains caffeine which might trigger a sensory response and if nothing else, give you a kick of energy for stamina…

Chilli
The compound capsaicin found in chilli peppers can promote the release of chemicals that have been shown to trigger physiological responses such as an increased heart rate and sweating…. Some would say these are both similar responses to those experienced during sexual intercourse. Capsaicin also sparks the release of endorphins which give you a natural high and consequently may help you feel more energetic, lifted in mood and confident.

Figs
Figs are fleshy, sweet and intricate to eat, which is why they are sometimes compared to the female sexual organ. Figs are rich in magnesium, a fundamental nutrient needed for the production of sex hormones testosterone and estrogen that can contribute to the health of your libido. 

Panax Ginseng 
In traditional Chinese medicine, Panax Ginseng herb, found in MEDA’s Focus is considered an aphrodisiac and has gained quite a reputation for its suggested influence on men’s sexual…. function. According to the National Institutes of Health, Panax ginseng can moderate the symptoms of erectile dysfunction, provide men with firmer, longer-lasting erections and potentially help with impotence. However,… before you order boundless boxes of MEDA’s Focus, the NIH reports that more well-designed studies are needed to establish Panax ginseng’s safety and efficacy as a treatment for this common sexual dysfunction.

For more information read our spotlight piece on Panax Ginseng here.

Tempted to try out some aphrodisiacs this year? Before you run down to your local grocers (with a pit stop to the fish mongers) remember that a well-balanced diet, stress management and exercise are all parts of a healthy lifestyle and can contribute to healthy sexual appetite and general wellbeing. 

*The information and content of this article is provided only for informational purposes. It is not meant in any way as a substitute for the professional advice provided by your physician or any other healthcare professional.

Noticed #vegan posts are taking up your newsfeed this month? Have half your office or social group changed their diet to be more “plant-based”? Are you wondering what this whole Game Changers chat is about? You’re not alone. January is the time for Veganuary, the month long, non-profit led initiative that promotes following a vegan diet for 31 days. 

Motivations to adopt a vegan diet and lifestyle vary from health concerns to animal welfare, environmental reasons to those keen to follow the trend, however it is estimated that between 2014 and 2019, the number of people adopting to a vegan diet has jumped by 400% and that over 300,000 people have already signed up to the #veganuary campaign!

So now that #veganuary has got your, and the nations, attention, how do you adopt a vegan diet? Our nutritionist Clarissa Lenherr shares her top tips:

Know your protein sources
Protein is vital for every cell in the body and required for muscle generation and repair, hormone creation, enzyme production and plays a part in skin, hair, nail and bone health. With inadequate protein consumption, you may be left feeling fatigued and low in mood.
Additionally, protein keeps us full and fuelled. Often, when people transition to plant focused diets they can find they feel significantly hungrier, which can be the result of lowered protein intake. 

Protein is made up of 9 essential amino acids, which we must obtain through our diets. A complete protein is one which contains all of these amino acids. Examples include red meat, poultry, fish, dairy and eggs.
To get adequate protein in a vegan diet, you will need to be organised!

There are a few complete proteins available on the vegan diet including quinoa, buckwheat, tofu and tempeh. However, many of the other vegan protein sources only contain a few of the essential amino acids, so you will want to pair up your sources to cover all amino acid bases. For example, consider these complementary sources: black beans with brown rice, homous and wholemeal pitta bread, lentil dahl topped with seeds.

Get prepped
Prep is key when it comes to adopting a vegan diet. Although we are incredibly lucky to have so many outlets to buy our food from, sourcing well balanced vegan options on the run can be challenging.

When possible, batch cooking and prepping your food in advance will help save you time, money and effort. If you’re lucky enough to have some time on a Sunday, commit to getting into the kitchen and cook a few dishes to fall back on for the week. Prep one grain dish (i.e. quinoa), one veggie dish (i.e. roasted Mediterranean veg) and one protein rich dish (i.e. beans/lentils). 

Be mindful of nutritional deficiencies
If you plan to follow a vegan/plant-based diet for the long term, you will need to be mindful that certain nutrients such as B12, Iron, Calcium, Iodine and Vitamin D are difficult to obtain from plant foods. For example, B12 is a crucial vitamin required for energy production and can only be found in animal foods. Therefore, most vegans and vegetarians are advised to consider supplementing with B12 to avoid risk of deficiency. 

If you are considering a long-term dietary change, it is always advisable to consult with a nutritionist or health care practitioner to ensure you are not at risk of deficiencies or malnutrition.

Famed as the king of herbs, and used for hundreds of years, is Panax ginseng the be-all and end-all when it comes to herbal medicine? Panax ginseng takes its name from the Greek word panacea meaning to ‘cure all’, and with this kind of reputation, we couldn’t help but put the famous root under the spotlight. 

Here at MEDA we are fascinated by the power of nature’s herbs and plants, and one of our favourites is Panax ginseng (included in MEDA Focus). Known for its plethora of astounding healing properties, Panax ginseng (also called Asian ginseng or Korean ginseng) is a traditional Asian plant that can be eaten raw, steamed, dried into a powder, taken in capsules or used in tea. 


WHY TRY PANAX GINSENG

Going back to ancient times, Panax ginseng was used to increase energy, stamina and boost the immune system. Today, although human research on Panax ginseng is limited, there’s some interesting evidence that the herb may offer certain health benefits:

Stress reduction
The active compounds found in ginseng, ginsenosides, act as natural pesticides that protect the ginseng plant from insects and bacteria – and potentially help protect us from the stresses of daily life.

When consumed, ginseng can help regulate the release of stress hormones such as cortisol, which helps to bring balance to our HPA axis (hypothalamic-pituitary-adrenal), which is susceptible to stress.

Cognitive performance
Panax ginseng has been touted as a natural stimulant and is famed for its ability to boost attention and focus. Small-scale studies have shown that ginseng can potentially help with memory, calmness and learning, and it is believed that this could be thanks to the ginsenosides found in ginseng. 
We chose to add ginseng into our MEDA Focus drink for this very reason. Paired with rosemary, it can be a fantastic fuel for focus.

Libido
In traditional Chinese medicine, the herb is considered an aphrodisiac and is basically Instagram-famous for its suggested influence on men’s sexual…. function. According to one of the world’s leading medical research centres, the National Institutes of Health, Panax ginseng can moderate the symptoms of erectile dysfunction, provide men with firmer, longer-lasting erections and potentially help with impotence. However before you order boundless boxes of MEDA’s Focus, the NIH reports that more well-designed studies are needed to establish Panax ginseng’s safety and efficacy as a treatment for this common sexual dysfunction.

And ladies don’t feel left out. A small number of studies have shown that Panax ginseng may help women’s libido while going through the menopause. We don’t yet know the exact mechanism as to how Panax ginseng works its magic on our sex drive, it is believed that it works by enabling the body to adjust to stress, which in turn means fewer variations in our sex drive. 

HOW TO TAKE PANAX GINSENG?

Panax ginseng can be consumed in many ways. If you can get your hands on the real deal, it can be eaten steamed or raw — be our guest and let us know how it tastes! 

For the majority of us, the simplest way would be to take it as a supplement, in a tincture, tea or in MEDA Focus.

There are no reported side effects of taking Panax Ginseng, however those on diabetes medications should be mindful of their blood sugar levels in case of interactions. Always inform your health care provider before adding herbs or supplements to your regime.

Are you a black americano, frothy capp or perhaps an oat milk, decaf latte kind of person? One shot or two? Sugar or sugar-free?

Coffee, the early energy booster of choice for many of us, has us all getting that touch more creative, experimental and even perhaps a touch fussy? Regardless of your go-to, we each have our chosen ways for getting the best out of our morning brew.

One of the new trends on the rise is how to get even more out of your daily cuppa. Forget alternative milks or froth to cream ratio, the new buzz entails pimping your coffee with everything from sprinkling ‘superfoods’ in place of chocolate to adding herbs and mushrooms to the mix!

Here at MEDA, we are all for nutritional boosts and using the power of herbs and nutrients to optimise our health. With that in mind, if you want to enhance your morning coffee, our nutritionist, Clarissa has shared her top super coffee add-ins.

COLLAGEN

Collagen not only gives us a dose of protein, but it can also help with skin, joint and digestive health. Adding collagen to your cup of coffee in the morning can help balance our blood sugar levels and therefore our energy. This can be a good option for those who find they slump in energy quite quickly after coffee or who find that caffeine causes overstimulation.

Collagen is tasteless and doesn’t change the texture of your drink when you stir or blend it in. Most collagen powders come from bovine sources, so if you are vegetarian, reach for a marine collagen source. Our favourite is Planet Paleo powders (they come in on-the-go sachets too) found here. 

MEDICINAL MUSHROOMS

Medicinal mushrooms such as cordyceps, reishi and chaga are famed for being fantastic for immunity, stamina and importantly, energy. Adding them to your morning brew can help offset the jittery effects of coffee and give you an additional energy lift. However, we are not saying that you need to source some wild mushrooms from your back garden and smoothie them into your coffee! You can now get your hands on medicinal mushroom blends which you can easily add into your coffee (without the mushroom taste). We love four sigmatic mushroom coffee mix found here.

L-THEANINE

Caffeine is great for concentration, improving attention and focus. The downsides can be increased heart rate, blood pressure, and anxious / jittery feelings. Inserting L-Theanine, an amino acid can help counteract some of these side effects.

L Theanine, also known as a nootropic (cognitive enhancer) is a relaxant that can reduce heart rate and blood pressure, improve concentration and promoting alpha brain waves (associated with relaxation).And when combined with caffeine there is a potential pronounced synergistic effect. This means you can experience intensified focus, awareness and energy, alongside reduced stress and improved mental endurance. 

For your daily dose of L-Theanine, check out our MEDA CALM drink which also infuses chamomile and ashwagandha for extra de-stressing.

Turmeric is one of MEDA’s hero ingredients. It is a champion anti-inflammatory and has an incredible antioxidant content. It can firm up skin, boost immunity, ease poor digestion and reduce inflammation. 

Curcumin is the active ingredient in turmeric and is responsible for the sunset yellow/orange hue of the root and powder. For centuries, Ayurvedic medicine has recommended turmeric for a variety of health conditions including chronic pain and inflammation. These days we can’t turn left or right without seeing turmeric based products, from latte mixes, to ice-cream flavours, soaps and jams

To get your daily dose of turmeric, whether it’s for colour and  flavour or a certain health benefit, check out our top five recommendations below:

MEDA’s Recover 
If you are looking for a way to harness the powerful anti-inflammatory benefits of Turmeric, without getting in the kitchen or popping a pill, check out MEDA’s recover drink.  A blend of CBD, turmeric, pineapple, orange, piperine and ginger, it is a potent anti-inflammatory blend to help the body recover post exercise or exertion. The fats from the liposomal CBD and the piperine (which comes from black pepper) helps ensure that the active component curcumin is readily absorbed. Plus it happens to taste delicious!

In Food
Studies have shown that combining turmeric with both black pepper and a fat source, such as olive or coconut oil can improve the absorption of curcumin by the body. So, when using the root or powder, ensure you add a source of fat and some black pepper into the dish. Some of our culinary suggestions: scrambled eggs with a sprinkle of turmeric and black pepper, marinated chicken with pepper, turmeric and olive oil or a turmeric, black peppercorn and chickpea curry. #noms.Warning! Using turmeric in cooking can stain your hands and clothes. Unless you want to be accused of using too much fake tan, make sure to chuck on that chefs’ apron or napkin bib at the dinner table.

Make Tea
Now that winter is upon us, we can find we are reaching for extra caffeinated drinks to help keep us warm. Turmeric tea can be a wonderful alternative that will pep you up without the added caffeine intake.  Turmeric tea is traditionally made from mixing turmeric with ginger and lemon, however you can make the tea your own. Consider adding a pinch of pepper, a touch of cayenne or a squeeze of honey to spice it up.
For Clarissa’s go to recipe, check out her Youtube recipe video here – https://www.youtube.com/watch?v=IkRAwXVKu80&t=62s

Supplement
If the taste of turmeric isn’t your bag, but you want to score the health rewards of this superstar, you could consider a supplement. The shelves are packed with different turmeric supplements — our advice would be to ensure you are choosing a supplement that includes either bromelain or piperine, two ingredients that can help with the turmeric’s absorption, and take your supplement with a meal. Turmeric is best absorbed with dietary fat and taking it at meal times can boost its efficacy. 

Face Mask
Did you know that you have a powerful anti-aging ingredient hiding in your spice cupboard? Research shows that turmeric can improve skin elasticity and can help prevent wrinkle formation and sun damage. When used topically, it may also help brighten the skin. Whip up your own DIY face mask using turmeric, honey and lemon.

MEDA wellness drinks are a concoction of CBD, nutrients and herbs, specially formulated to help prevent physical and chemical stress on the body — reducing fatigue and exhaustion in prolonged stressful situations. These powerful combinations can be taken during a stressful day, after a workout, or in the evening to help you sleep.

CBD on its own is great, but with the addition of nutrients that support various systems within the body, you’re getting so much more than just the benefits of CBD. We’ve included nutrients and herbs that as well as being Science- backed have also been used for thousands of years in both Ayurveda and Traditional Chinese Medicine.

MEDA’s targeted wellness range gives you all the benefits of CBD oil, as well as a boost of nutrients to aid in GABA production (calm the nervous system), reduce inflammation, promote detoxification, support immunity, reduce cortisol (promote sleep), and improve cognitive function.

Supplements in a liquid form have a higher absorption rate than those in tablets. Not only do lots of tablets become both a hassle and sometimes difficult to take, having nutrients in a compact liquid shot makes it both convenient and tasty — at home, in the office, at the gym or on the go.

Water is an essential part of our daily diet and contributes to every organ and function in the body. It accounts for close to 60% of our total body weight and a fall in just 1% of this can impact our body homeostasis (balance of systems in the body!).

Even mild dehydration can lead to lethargy and can compromise both our mental and physical performance. Water is responsible for carrying nutrients to our cells, transporting waste to be detoxified and controlling our body temperature.

And don’t be fooled by the British weather. Just because it might not be sweltering hot during the summer, or even warm most days of the month (let’s be honest) that doesn’t mean we don’t need as much water in our diets. Central heating and air-con can drastically impact our hydration levels as can those numerous cups of coffee and tea that you have been living off to power you through the day after those long nights of Pimm’s drinking.

Coffee and many teas (including some herbal teas such as dandelion, green tea, many black teas) are diuretics, meaning they promote the body to get rid of excess fluids. If we don’t replenish our body with enough non-tea/coffee liquids, we could find ourselves becoming dehydrated.

How to know if you are dehydrated?

Thirst is a late indicator of dehydration. When you begin to feel thirsty, our body is already dehydrated at a cellular level. If you need more proof? The color of your urine can also determine your hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well hydrated body. 

WORKOUT HYDRATION

If you start your workout in a dehydrated state, it may adversely affect your performance. Water is an essential component of our muscles and keeps our joints lubricated. Without enough water, you may experience stiffness and muscle cramping – the last thing you want mid exercise.

Pre-workout hydration should start anywhere up to three hours before you exercise – of course this depends on what type of activity, the length of the workout, weather/ temperature, your bodily composition and intensity. It is important to note that glugging down one liter of water just before you exercise is not the answer! If you drink too quickly, not only could it make you nauseous but you will also trigger a cascade of events in the body that will result in your body flushing out excess nutrients through urination. Plus no one wants a slushy stomach impacting their Pilates 100’s.

POST-WORKOUT HYDRATION

 After any form of exercise, it is important to replenish your body with the fuel and nutrients it needs for recovery. Hydration should be your first point of call…even before food!

Key electrolytes and salts are lost through sweating, urinating and even breathing! Replacing these reserves should be a top priority. Electrolytes are salts that conduct electric charges, which are essential for muscular contraction, cellular hydration and nerve function. If you fail to adequately replace these you may develop cramps, nausea and stiffness. 

To hydrate and replenish lost electrolytes, choose natural options over your typical sports drinks that are packed with additives, chemicals, colours, multiple forms of sugar and/or artificial sweeteners. You can get the same if not more electrolytes from natural alternatives! Coconut water (always choose the unsweetened kind and raw if possible!) per cup has 600mg of Potassium, 58mg of Calcium compared to your average sports drink (I won’t name and shame!) which offers only 35mg of Potassium and 2mg of Calcium. 

Making your own healthy electrolyte drink is incredibly easy and satisfying and will ensure that you aren’t missing out on any key nutrients that may hinder your workout and performance. These can be drunk before, during and after your workout – or even as a hangover cure.

COCO-UMBER ELECTROLYE DRINK

Mix all the ingredients together in a large water bottle/jug and refrigerate overnight or drink asap and enjoy!

REFERENCES

Ashwo-what we hear you say? Yes, we’ll admit, Ashwagandha does sound like the name of some magical destination, right out of a fantasy movie script. But this super herb is nature’s way of giving us mere humans and our bodies, a touch of super-herb support.

You may have heard of adaptogens, of which Ashwagandha is one, and their ability to protect our bodies from the harmful effects of stress, whilst also supporting overall health, energy and mood. You might even be keen to add Ashwagandha to your morning latte, elixir, smoothie or nightcap, but as a newbie, where do you begin?

What is Ashawgandha?

Ashwagandha is an adaptogen. And what does that even mean? Well, the clue is in the name. Adaptogens are a unique class of herbs that quite literally help the body to ‘adapt’ itself depending on our emotional and physical needs. They are non-toxic, help your body to achieve balance and reduce your body’s stress response. For example, adaptogens can help bring clarity in times of confusion, bring peace to a racing mind and bring calm in times of stress.

And although this might be the first time you have heard about them, they are not the new “superfood” kids on the block. Adaptogens have been used for centuries in Ayurvedic and Chinese medicine.

How do they work?

Adaptogens work by controlling the release of stress hormones, such as cortisol, from the adrenal glands and bring balance to our HPA axis – the hypothalamus-pituitary-adrenal axis, that is our innate central stress response system.

They tend to work like a thermostat. When the thermostat feels that the room is too cold, it will smoothly bring the room temperature up, and vice versa, when the room is hot, the thermostat cools it down. In other words, adaptogens will work to boost your energy when it is falling low and calm you down if you are stressed.

So what are the health benefits of Ashwagandha?

Ashwagandha is the most researched of the adaptogens herbs, and famous for its plethora of benefits. Its literal meaning is “smell of the horse” as it is suggested to give you the strength of a stallion! 

MAY REDUCE ANXIETY

It has a reputation as a calming nervine that can help with anxiety. In one randomized controlled study, Ashwagandha was compared to Lorazepam ( a common anti-anxiety drug) and it was proven to reduce anxiety symptoms by 20% more than those on the drug, and with no side effects. 

STRESS REDUCTION

Studies have shown that Ashwagandha can help to reduce cortisol levels, the hormone that is released in times of stress. When we produce too much Cortisol in response to stress, we put a burden on our adrenal glands, which can lead to adrenal fatigue. A couple of MEDA calm’s (they contain Ashwagandha), a yoga session or two and an occasional let your hair down – the perfect anti-stress remedy!

IMMUNE BOOSTER

Ashwagandha has been shown to encourage anti-inflammatory and disease-fighting immune cells that help to ward off illness. Take it as an immune booster alongside some other immune-beneficial adaptogens such as medicinal mushrooms, and you can fire up your immune system in no time!

THYROID HEALTH

There have even been studies to suggest that Ashwagadha can be used by those who suffer from low thyroid function, by increasing T4 and T3, both hormones that contribute to balanced thyroid health. A note – It is best to consult with a health care professional when trying to balance your thyroid hormones before taking supplements.

STABILISES BLOOD SUGAR

Ashwagandha has been reported to help stabilise blood sugar levels, decreasing blood sugar when it is too high or increasing it if too low. This is an example of the herb’s adaptogenic effect. Chuck Ashwagandha powder or extract into your overnight oats to help balance the sweetness from that tablespoon of honey (or glug) that you add!