Health & Wellbeing Archives | Page 5 of 7

The Truth About Sports Supplements

: Jonathan Steedmen

If you’ve ever stepped foot in a supplement store, you’d be forgiven for being…overwhelmed. The myriad of sports supplements to consider, the impossible ingredients to pronounce, the overbearing branding, the colours. It’s a lot and that’s just the start. It’s enough to bring on a migraine. Instead, we’re going to have a migraine-free look at

It’s enough to bring on a migraine.

Instead, we’re going to have a migraine-free look at some of the more common sport supplements you might come across and see if they really work, so you can decide what is right for you and what’s best left on the shelf.

Caffeine

In a world filled with supplements of dubious effectiveness, caffeine stands head and shoulders above the rest. It is easily the most thoroughly investigated, evidence based (legal) supplement available to improve your performance, whether that be endurance exercise¹, strength & power sports², team sports³ or chess⁴.

Although there are a number of proposed mechanisms by which caffeine improves performance in these (and many other) areas, it appears that its role as an adenosine antagonist is the most powerful⁵. Adenosine is a neurotransmitter that causes us to feel fatigued. This effect increases as more and more adenosine binds to adenosine receptors, but caffeine can run interference by binding with these adenosine receptors before adenosine get the chance to, thus reducing feelings of fatigue and thereby decreasing our “rate of perceived exertion”, or RPE. If the RPE of any given activity is lower, it’s fairly likely that our performance is going to improve.

I know for a fact that the less I feel like I’m going to die, the faster I tend to run.

To achieve the greatest benefit from supplementing with caffeine, aim for 3-6mg of caffeine per kilogram of bodyweight around 60 minutes before exercise⁵. For a lot of people, this is a large dose of caffeine, so it’s best to save this for a hard/heavy training session or an important match, and just have a regular cup of coffee before your normal sessions.

It is also important to note that the way you metabolise caffeine is linked to your genetics. If you find it makes you feel anxious, hot or awful, either try a lower dose, or cut it out entirely⁶.

Creatine

If caffeine is the king of sports supplements, creatine is queen. Creatine also has a large body of evidence supporting its effectiveness⁷, particularly if you want to get big and strong. Creatine may allow you to perform an extra rep or two before becoming fatigued. This may not sound like much, but imagine being able to complete an extra rep or two at every session for the next six months? That’s going to add up.

Supplementing with 5g of creatine each day helps you to maximise your body’s stores. Creatine monohydrate is the best form of creatine, it doesn’t matter when you have it, and you don’t need to do a “loading” phase⁸.

It’s safe, it’s cheap and it works. It’s a yes from me.

Beta-alanine

Beta-alanine is an amino acid that helps your body produce carnosine, which can help reduce the build-up of hydrogen ions (and therefore the acidity) of your muscle during intense exercise. Put simply, it slightly delays you reaching that point during intense exercise where your muscle burns so badly that you have to stop. This potentially allows you to perform at your peak for longer⁹.

So, if that’s you, supplementing with 2-5g per day may help. If you find that this dose of beta-alanine gives you the sensation of ants crawling on your skin, don’t panic you’re perfectly safe! A side effect of beta-alanine supplementation is developing an unusual sensation of ‘tingling skin’. You can also split that 2-5g into multiple doses throughout the day to avoid that unpleasant sensation¹⁰.

Collagen

We’ve now reached the less rosy section of the article. Although collagen has recently enjoyed a massive surge in popularity, we may all be getting carried away here. Evidence to suggest it improves hair, skin or nail health is unfortunately rather weak, with many studies either suffering from small participant numbers, poor study design or troubling sources of funding (ie. the company selling the collagen supplement¹¹).

The one ray of light is its potential benefit on recovery from ligament or tendon injuries¹². There’s a growing body of evidence suggesting that using 10-15g of collagen hydrolysate or gelatin and vitamin C 60 minutes before a rehabilitation session at White Sands can improve recovery¹³. So, if that is something you’re currently working through, it might be worth investigating.

Branched Chain Amino Acids

If you’ve ever seen someone wandering around the gym with a shaker full of liquid that glows in the dark, there’s a pretty high chance that it contains branched chain amino acids, or BCAAs. Amino acids are the building blocks of protein, and three branched chain amino acids (leucine, isoleucine and valine) have been identified as being particularly beneficial for muscle growth and recovery. This has led to a massive rise in popularity of supplementing with these specific amino acids, rather than whole proteins, particularly during exercise.

Although this kind of makes sense on paper, there isn’t a whole lot of support for it in the research^14,15. It appears that you are far better off regularly consuming complete sources of protein as this is not only going to provide you with more than enough BCAAs, but all of the other raw materials required by your body to support muscle growth and recovery. My favourite analogy, which I have unashamedly ripped off of Dr. Brad Schoenfeld: ‘Building muscle is like building a house. Branched chain amino acids are like the building site’s foreman. They run the show and tell people what to do. But without the bricks, timber and other materials you need to build a house, you won’t really achieve much”.

L-carnitine

Before we talk about L-carnitine, we have to talk about fat oxidation, or “burning fat”, because this misunderstanding is the main reason why L-carnitine keeps getting promoted as a fat burner (when it shouldn’t¹⁶). You can burn/oxidise as much fat as you want, but if you’re replacing that fat as fast as you’re burning it (because you’re eating too many calories), you won’t see any change. Yes, some studies do show that L-carnitine can increase rates of fat oxidation^17,18, but there isn’t a correlation between increased fat oxidation and increased fat loss. I honestly wish I had better news, but here we are.

Fat Burners

Speaking of L-carnitine, let’s very briefly touch on “fat burners”. Once again, the news here is grim. There are no legal fat burners that work¹⁹. None. On top of that fact, this family of supplements pose a very real risk of dangerous contamination^20,21. Please, save your money and spend it on real food and active wear.

Preworkouts

These are a little bit of a mixed bag, as some of them do contain some ingredients with some evidence supporting their use (eg. caffeine, creatine, beta-alanine) but these are often either dosed too low and/or combined with a whole host of other ingredients that either don’t work or aren’t relevant to your needs. If you manage to find one that ticks all of your boxes, great! Otherwise I often recommend supplementing with the specific supplement you want, rather than getting a giant mix of things you don’t need.

Protein Powder

Although its best to aim to get the majority of your daily protein from food, protein powders can be an easy, cost effective way to boost the protein content of a meal that may otherwise be lacking. Protein oats anyone?

Whey protein isolate, or WPI, is the most common form of protein powder and is produced when almost all of the lactose, fat and casein is filtered from whole milk. WPI is a great quality source of protein, but it’s not suitable for anyone who’s looking to stay dairy free. If this is you, you’ll be wanting a good quality vegan protein powder.

The only problem is, many vegan protein powders contain an incomplete spectrum of amino acids. A protein lacking certain amino acids will be less effective at supporting muscle growth and recovery than something that provides the full spectrum of essential amino acids. This is why I generally recommend a high-quality pea protein powder, such as Nuzest Clean Lean Protein, to ensure you’re getting the full spectrum of essential amino acids. That way you can be confident you’re not leaving any muscle gain or recovery on the table! And there you have it! This can be a very confusing topic, so hopefully this has answered some of your supplement questions.

If you’ve still got further questions, please don’t hesitate to reach out to me via my Instagram @jonosteedman or website. I’m always happy to nerd out over some sport supplements and a hot cup of creatine.

Men’s Health: how nutrition can affect various men’s health outcomes

: Andy De Santis

A quick look at global data from the United Nations is all it takes to realise that in all of the countries in the world where humans tend to live the longest, men generally live around three to six years less than woman do1. Now there are a vast number of occupational, biological and behavioural

Now there are a vast number of occupational, biological and behavioural factors that separate men and women that might explain this difference in life expectancy.

A great example, and one of many, is the fact that men are more likely to smoke and drink more excessively than women are^2,3.

What interests me most as a dietitian, however, is the consistently observed gender disparity between food choices and diet quality.

The data seems to suggest that modern women in western cultures tend to have healthier diets than men do⁴.

Guys, I know we can do better.

That’s why in today’s article I am going to systematically discuss each of the biggest men’s health concerns and teach you a few key foods or nutrients that will help you take your diet, and your health, to the next level.

Time to put men’s health back on the map!

1. Cardiovascular Health & Disease

Cardiovascular disease, which includes heart disease and stroke, is the most common cause of death for men globally⁵.

There are a number of factors that can increase a person’s risk of developing these conditions, but the two most strongly related with your diet are high blood pressure and high blood cholesterol.

The good news? A change in your diet can actually help with both.

High blood pressure: High blood pressure, also known as hypertension, is a common men’s health concern that is frequently caused by high sodium intake from processed or packaged products.

The two most important things you can do to prevent and/or manage high blood pressure from a dietary perspective is to reduce your sodium intake and increase your potassium intake⁶.

Examples of high potassium foods include onions, carrots, swiss chard, sweet potato, avocado, banana, nectarine, oatmeal pumpkin seeds, salmon, trout and many more!

High blood cholesterol: Elevated blood levels of LDL or “bad” cholesterol are a well-known risk factor for cardiovascular disease.

There are a number of dietary tools that men have at their disposal to fight back at LDL cholesterol, but perhaps the most important is modifying your primary sources of dietary fat.

Multiple studies show that replacing saturated fat (found in foods such as beef and pork fat, butter and processed meats) with either monounsaturated fat (found in foods such as pecans, avocado, almonds and olive oil) or omega-3 polyunsaturated fat (found in food such as salmon, sardines, walnuts and flax seed) has a favourable impact on blood cholesterol levels⁷.

2. Reproductive & Sexual Health

The first thing I’m going to say about sexual health from a nutrition perspective is that if you take care of your heart, it will take care of the rest.

What do you think pumps blood down there anyway?

Jokes aside, prostate cancer and erectile dysfunction are the two most significant topics in this realm that are heavily modifiable by nutrition.

Prostate Cancer: Although not nearly as fatal, prostate cancer sits just behind lung cancer as the second most common cancer in males globally⁸.

While research into the dietary prevention of prostate cancer is ongoing, there is some evidence to suggest that the compound lycopene, which is found in tomato-based products, watermelon, guava, grapefruit and red bell peppers, may have a protective effect⁹.

Erectile Dysfunction: Hundreds of millions of men worldwide are affected by erectile dysfunction, also known as ED, each year¹⁰.

Having one or more of diabetes, heart disease or high blood pressure greatly increases your risk, and since we’ve already discussed the later let’s take a brief moment to talk about diabetes and sexual health¹¹.

About 90% of diabetes cases globally are type 2, which is often milder and occurs later in life than type 1.

As their blood sugar control worsens with time, many people who end up with type 2 diabetes will progress from pre-diabetes before being fully diagnosed.

It’s this high blood sugar levels that damage the sensitive nerve endings of the male reproductive system and increase the risk of ED.

So, what can you do from the dietary perspective to help prevent this from happening to you?

Increase your soluble fibre intake!

Soluble fibre is a specific type of dietary fibre that is particularly good for your blood sugar levels because it slows down the transit of food through your digestive system and extends the amount of time before the food you eat ends up in your bloodstream.

The single greatest source of dietary fibre is the legume family of foods which includes all types of chickpeas, lentils and beans like soy, navy and kidney beans.

As far I am concerned, legumes are the most underrated food for men’s health, period.

On top of this, foods such as broccoli, sweet potato, pears, apples and figs are also a source of soluble fibre.

3. Mental Health and Depression

The increasing popularity and visibility of the Movember movement for men’s mental health speaks more to the growing awareness of this issue.

Among the topics covered in this article, mental health and depression are perhaps the most complex.

Although it is only one of a wide range of factors, growing scientific evidence suggests that a healthier diet can support better mental health outcomes¹².

In a recent study investigating the effect of dietary improvement on major depressive episodes, dietary modification was compared to the impact of a social support control group¹².

The dietary improvements focused on increasing the consumption of the following 12 key food groups: wholegrains, vegetables, fruit, legumes, low-fat and unsweetened dairy foods, raw and unsalted nuts, fish, lean red and white meats, eggs and olive oil. The consumption of ‘extra’ foods, such as sweets, refined cereals, fried or fast-food, processed meats and sugary drinks, were reduced. Alcohol was considered an ‘extra’ item, with up to two standards drinks per day of red or white wine only being permitted¹².

The results of the study found that those in the dietary support group demonstrated significantly greater improvement in 12 weeks then the social support control group. This indicates that dietary improvement may provide an effective and accessible treatment strategy for the management of this medically diagnosed, and monitored, mental health condition¹².

The dietary style studied is one that is very similar to a particular diet that pops up time and time again when it comes to mental health, the Mediterranean diet¹³.

One of the primary characteristics of this style of eating is that it emphasises the inclusion of fresh fruits and vegetables, omega-3 fatty acid rich fish and extra virgin olive oil more than any other animal products.

Along with the benefits of eating healthier studied above, higher omega-3 fatty acid intakes are regularly linked with protective benefits for mental health conditions including depression and anxiety^14,15.

Despite our best efforts to consume the optimal diet to support our health, our modern lifestyles and environments can sometimes get in the way. And while no supplement can replace a healthy diet, Good Green Vitality can help to offset poor dietary choices. Made from real fruit and veg, with plant foods, herbs, superfoods and your complete suite of daily essential vitamins and minerals, think of it as nutritional insurance to help fill the gaps in your diet.

4. Physical Health & Performance

Last but certainly not least, let’s talk about physical performance.

Involvement in sport or physical activity in one form or another is not uncommon for many men and when it comes to the nutritional component of this area of men’s health, there is no denying that protein intake is among the most discussed topics.

When it comes to protein though, we have address both the question of quantity and quality.

Quantity

If you ask public health organisations, they will tell you that the recommended daily allowance for protein intake is 0.8 grams (g) per day per kilogram (kg) of bodyweight.

This means that a man who weights 80kg should consume at least 64g of protein per day (0.8 x 80 = 64).

But if you ask your mate who likes working out, he might tell you that you need 2.2g of protein per kg of body weight.

There’s nearly three-fold difference between those numbers, so what gives?

As usual, the truth lies somewhere in the middle.

Active individuals tend to require between 1.2-1.8g of protein per kg body weight, with those who do more weight/resistance training closer to the upper end of that spectrum¹⁶.

Quality

So, when I say protein “quality” – what I’m really referring to in this specific case is the benefit to your overall health.

Protein can come from both plant and animal sources and men don’t tend to have much of an issue eating plenty of beef and poultry.

But when it comes to plant-based sources like legumes and nuts and seeds, there is room for improvement.

I can say this confidently because most of the worlds vegans and vegetarians are actually women¹⁷.

This gender difference matters because vegans and vegetarians, who consume mostly or exclusively plant-based protein, tend to have a reduced risk of all the big men’s health concerns including heart disease, high blood pressure and diabetes¹⁸.

Now I know what you are thinking – he is trying to convert us into vegetarians.

That’s not the case – I don’t want or need you to become a vegetarian, but I DO want you to try to eat more like one.

That means focusing on altering the ratio of your animal to plant based food intake.

Nuzest Clean Lean Protein is an awesome plant-based protein that can help you get started on that path. Made from European golden peas, it is a complete source of plant-based protein, meaning that it contains all nine essential amino acids required for general health.

And with that, I feel as though I’ve left you guys with more than enough food for thought when it comes to nutrition and men’s health.

Don’t feel overwhelmed by today’s discussion, as implementing just a few of the dietary tips mentioned in this article will take you a long way.

Help Your Kids Sleep Better with these Expert-Approved Sleep Tips

: Amy Butler

When we become parents, we generally know that we are going to have to sacrifice some sleep. However, this doesn’t mean that we can’t try some tips and tactics to help our children (and ourselves!) sleep a little better. Sleep is vital for our bodies to function; growth, repair and healing, learning and memory, decision

Sleep is vital for our bodies to function; growth, repair and healing, learning and memory, decision making, problem solving, behaviour, mood, blood sugar control, hormones, immunity and reaction times are all affected by sleep, so chronic (long term) deficiency in either sleep quantity or quality can have serious consequences to health and wellbeing.¹

As adults, we need around eight hours of sleep each night to feel our best, however children generally need a little more (see image below²). With this being said, it should also be noted that rarely, children do fall outside these sleep needs and function well on an hour or two more or less. So, it is suggested that you judge your child’s sleep needs by considering their behaviour and the below sleep recommendations from the National Sleep Foundation.

Insufficient sleep in children doesn’t look like it does in adults – overtired children will often resist bedtime and seem full of energy! It is also important to note that some children are natural early wakers; a child that wakes at 5am may seem like a problem to you, but if they are getting enough total sleep it may prove difficult to change that early waking habit.

If you think your child may be getting insufficient sleep, read on for some tips to help them drift off to dreamland and wake refreshed!

Sleep Hygiene

‘Sleep hygiene’ is the combination of habits and routines which can help improve your sleep. Establishing a solid nighttime routine, in conjunction with making a few small adjustments to improve your kids sleep hygiene can make a big difference in improving the quality and quantity of their sleep. Some examples include:³

Waking them up and putting them to sleep at the same time each day – yes, even on weekends!
Getting out into some sunshine or natural daylight first thing in the morning to help set their body clock.
Setting a solid and predictable routine – this may be as little as 30 minutes or up to two hours, and could include things like a warm bath or shower, reading a book and/or singing a song.
Ensuring their bedroom is suited for sleep – keep toys out of the room if possible, keep the temperature consistent and avoid loud noises.
Avoiding screen time, preferably 30-60 minutes before bed.

Physical Activity

Just like puppies, children need to be thoroughly worn out! Ensuring a good amount of physical activity each day will help your child fall asleep more quickly. However, try not to allow your child to engage in vigorous exercise too close to bedtime, as warm muscles may prevent sleep.³

Diet

An important aspect of life that effects almost everything we do, including our sleep quality, is our diet! A number of specific vitamins, minerals and nutrients are particularly helpful for promoting good quality sleep. These include…

Tryptophan, which is an amino acid found in many protein containing foods such as peas, beans, dairy, eggs and turkey. Tryptophan has been found to improve sleep efficiency (a measure of the amount of time spent asleep vs the amount of time spent in bed) and wake time after sleep onset (how much time is spent awake during the night between falling asleep and getting up for the day).⁴
Iron, which is found in meat and dark green leafy veggies. Research indicates that iron deficiency may modify normal brain processes that play an important role in sleep regulation, thus adequate iron is believed to be necessary for normal sleep patterns.⁵ Try serving iron-rich foods with foods that contain vitamin C, like oranges or kiwi fruit, to improve iron absorption!
Magnesium, which is found in dark green leafy veggies, as well as whole grains, peas, beans and nuts. Magnesium helps to regulate our circadian rhythm – our inbuilt “clock” which tells us when to be sleepy and when to be awake.⁶

Ensuring that your kids consume enough calories through the day is also important – nothing disrupts sleep like an empty belly! Adding a small supper an hour before bedtime, such as these delicious Green Dinosaur Popsicles, which contain protein, magnesium and iron thanks to the addition of Kids Good Stuff, may help your child get a good night’s sleep.

We asked five experts for their number one sleep tip, this is what they said…

: Rachel Hawkins

Sleep is a vital, often neglected, component of our overall health, helping the body to repair, regenerate and recover. Adequate sleep is associated with a plethora of health benefits including weight management, reduced inflammation and heart disease risk, improved mental health and immunity and greater athletic performance.1,2,3,4,5,6,7,8,9,10,11 Whilst, sleep deprivation is equally linked to a

Sleep is a vital, often neglected, component of our overall health, helping the body to repair, regenerate and recover. Adequate sleep is associated with a plethora of health benefits including weight management, reduced inflammation and heart disease risk, improved mental health and immunity and greater athletic performance.^{1,2,3,4,5,6,7,8,9,10,11} Whilst, sleep deprivation is equally linked to a number of negative health outcomes, which we discuss in depth, in this article from Dr Cliff Harvey.

In our quest to help you achieve a good night’s sleep, we spoke to five health experts and asked them for their number one sleep tip – the results may surprise you!

Read on and sleep easy thanks to these five expert sleep tips. But first let us recommend you to start Cooking with cod as a way to deal with insomnia.

Claudia Cramer, APD, AN

Instagram: @ccdietitian

Website: www.ccdietitian.com

Claudia’s Sleep Tip

Limit caffeine or caffeine containing items in the afternoon. Little to no caffeine after midday is ideal, however sometimes unrealistic, therefore being aware of your caffeine intake in the afternoon is a good place to start. Caffeine is a stimulant which can keep us awake and aroused which is good for certain times, however not when we should be producing sleep-chemicals including melatonin in the late afternoon. There are many food and beverages which may have a sneaky caffeine hit, such as: BCAA’s (branch chain amino acids), pre-workouts, coffee and chocolate so keep this in mind if you are wanting that optimal snooze. Also using the best CBD oil for sleep can help you achieve that good night sleep you are missing everyday.

Performing some exercise prior to bed may also assist in helping you achieve a good night’s sleep. Strenuous exercise increases our heart rate and general alertness which is not ideal when it comes to getting to sleep. However, performing a more gentle and calming form of movement such as yin yoga, walking or stretching may assist in slowing the mind and body down while shifting into the parasympathetic nervous system and releasing feel-good chemicals. Using trial and error with the type, intensity and length of exercise may be needed to get that perfect mix.

Shanna Hutcheson, RD

Instagram: @wellnessforthewin

Blog: Wellness for the Win

Shanna’s Sleep Tip

Establish a regular sleep schedule. If you are consistently going to bed and waking up around the same time each day, your body will get used to this routine and you will get much better sleep than if your bedtime is sporadic. Make sure your bedroom is as dark as possible, keep the temperature cool and have some white noise either from a fan or noise machine. You may even like to consider a weighted blanket if you are someone who regularly has trouble sleeping.

Andy De Santis, RD

Instagram: @andytherd

Website: www.andytherd.com

Andy’s Sleep Tip

My tip is simple – put your phone on do not disturb or sleep with it in a separate room. These have been my two biggest aids as it relates to sleep!!

Caitlin Rule, RN

Instagram: @goodnessavenue
Website: www.goodnessavenue.com

Caitlin’s Sleep Tip

Eat a balanced and wholesome dinner! Make sure your dinner contains protein, fat and a complex carbohydrate source to ensure you are full and satisfied during the night. Protein containing foods are rich in the amino acid tryptophan and when paired with complex carbohydrates such as brown rice and sweet potatoes, can improve the transport of tryptophan to the brain! Tryptophan produces the feel-good hormone serotonin and reduces stress hormones like cortisol. Adding some healthy fats like avocado can slow the absorption of your meal and keep your blood sugar stable. So, eating a balanced dinner will help you feel chilled out, relaxed and hopefully a little sleepy.

Dr. Rachel Paul, PhD, RD

Instagram: @CollegeNutritionist

Website: www.collegenutritionist.com

Rachel’s Sleep Tip

Cater your bedroom to your needs: if you’re a light sleeper, get a noise machine. If you need darkness, get blackout curtains. If your mind races & makes it difficult for you to fall asleep, try reading a book or meditating before bed.

The Effects of Sleep Deprivation on Human Health

: Dr Cliff Harvey

Until recently, sleep was perhaps the most under-recognised piece of the health puzzle. It’s not that it was completely ignored, but the conversation generally revolved mostly around diet and exercise. Now, we are beginning to see, more and more, the enormous role that healthy sleeping patterns play in our overall health and performance. Products like

What happens when we sleep?

When we sleep, our body disables sensory and muscle activity and we enter an altered state of consciousness.

During sleep, the body accelerates its recovery by building tissue and restoring immune and hormone functions and removing toxins from the brain and nervous system by way of a rhythmic ‘washing’ of the brain by the glymphatic (glial + lymphatic) system.

When we are asleep, we go through several phases of sleep including those categorised by rapid eye movement (REM), and non-REM sleep.

Within minutes we enter stage one sleep, characterised by alpha and theta brain waves. After several minutes of light, stage one sleep, we enter stage two. And ‘deep sleep’ (also called slow-wave sleep) involves stage three and four. In these stages, muscle activity is inhibited, and it is harder to awaken. About 90 minutes after falling asleep we then enter REM sleep characterised by rapid, jerking movements of the eyes. In this phase, the brain reactivates (most dreaming occurs during REM sleep) and this plays an important role in learning and memory, as the brain processes and organises information during this phase.

How much sleep do we need?

According to the National Sleep Foundation of the US, which convened an expert panel to evaluate optimal sleep times, the recommended amounts of sleep for various ages are¹:

recommended amount of sleep for various ages

The quality of a person’s sleep (including adequate REM and deep sleep) is also extremely important. While there is no consensus on exactly how much REM and deep sleep we require, deep sleep should account for at least 13% of total sleep duration, while REM sleep typically accounts for at least 20% of sleep in healthy people².

Note: There can also be significant variations between people, and while most of us probably do best around the norms suggested above, it is known that genetic variability between people exists and some thrive on greater or lesser sleep times and different sleep patterns³.

The effects of sleep deprivation on health

Both short and long sleep durations are associated with poorer health and increased mortality risk^4,5,6, and while we need to be aware the correlation does not always equal causation, the evidence is consistent enough that it is highly likely that poor sleep can precipitate poor health. Conversely, illnesses and health conditions can affect sleep (through physical pain and discomfort or mental and emotional anguish) but conversely, leading to a vicious cycle.

Reviews of the evidence have suggested a link between poor sleep (either length or quality) and a range of conditions, including:

Chronic pain and arthritis⁷
ADHD⁸
Heart disease and stroke^9,¹⁰
Reduced cognition and brain health^{11,12,13,14,15,16,17,18}
Dementia, Alzheimer’s and Parkinson’s disease^18,19,20
Diabetes^21,22
Increased inflammation²³
Depression, bipolar disorder, and anxiety^{24,25,26,27,28}
Reduced mood²⁹
Multiple sclerosis (MS)³⁰
Weight gain and obesity^31,32,33

Interestingly, loss of sleep is likely to also result in a lesser desire to exercise and eat well.^34,35 It has, for example, been shown that partial sleep deprivation can result in people eating more, choosing to eat fattier foods that are lower in protein,³⁶ and snack and drink more soda.³⁷ This relationship is bidirectional, as a poor diet also likely leads to poorer sleep…and so, the cycle continues!³⁵ On the other hand, getting adequate sleep is associated with a higher intake of fruits and vegetables.³⁷

Sometimes sleep deprivation is unavoidable, however when it does occur it is important that we try our best to make healthy food choices in an effort to break the bidirectional poor sleep-poor diet cycle! If you feel that you are struggling to meet your nutrition needs through diet, you may like to consider a multinutrient supplement such as Nuzest Good Green Vitality as ‘nutritional insurance’ to help fill the nutritional gaps in your diet.

Nuzest recently spoke to five health experts regarding their top tips for achieving a good night’s sleep. Here is what they had to say…

Holistic Immunity: a multifaceted approach to supporting and managing your immune system

: Amy Butler

In light of the corona virus (or COVID-19) pandemic and its impact worldwide, it’s natural to be wondering whether there’s anything we can do to give our immune systems a helping hand. Our immune systems are complex, and the chances of contracting an illness are multifactorial and complicated; even those among us with the healthiest

In light of the corona virus (or COVID-19) pandemic and its impact worldwide, it’s natural to be wondering whether there’s anything we can do to give our immune systems a helping hand.

Our immune systems are complex, and the chances of contracting an illness are multifactorial and complicated; even those among us with the healthiest habits get ill sometimes, and whether or not we contract an illness is certainly not solely under our control. However, understanding what aspects of our lifestyle may compromise the strength of our immune system, and conversely what lifestyle habits can support it, can help to alleviate anxiety and allow us to feel more confident in our ability to provide our immune system with everything it needs to function as effectively and efficiently as possible.

Hygiene

Any discussion about supporting immunity must begin with hygiene – the easiest way to protect your body from a viral or bacterial illness is to make sure none of the virus or bacteria enters your body! Washing your hands properly and regularly is a vital step; you should use enough soap to completely cover your hands, scrubbing the palms, backs and between your fingers, for about 20 seconds, and you should wash them before eating, after using anything that lots of people touch (like handrails and shopping baskets/trolleys), after being on public transport and after using the bathroom. In addition, avoid touching your face, especially your mouth, nose and eyes. Soap is the most effective, but if it’s not available to you, hand sanitiser is also a great option.

Nutrition

Immunity and nutrition are tightly linked. While one part of our immune system is always working, another springs into action only when needed, for example when we come into contact with a virus. This increase in activity requires extra energy. Cells in the immune system can get energy from carbohydrates, protein or fats, either from the diet or from body stores, and extracting this energy requires a number of vitamins and minerals.¹ It is therefore important to ensure you are not only eating enough food, but that you are eating a diverse diet, to ensure your immune system can function well.

The following vitamins and minerals are particularly important for immune function:²

Vitamin A
Vitamin B6
Folate (vitamin B9)
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Zinc
Iron
Selenium
Copper

Eating a balanced diet of wholegrains, fruits and veggies in every colour of the rainbow, complete proteins and healthy fats, will help you to fit in all of these vitamins and minerals each day. Although if you are vegan you will need to seek out foods fortified with vitamin B12, or take a supplement (containing calcium carbonate powder), as this vitamin is only found in animal sources. Check out this article by plant-based dietitian Kiah Paetz for more information. Fermented foods, like kimchi, sauerkraut, kombucha, miso and yoghurt are also beneficial in the diet, as these contain probiotics. Probiotics have been shown to help to improve our body’s immune response – they should be eaten every day, as this improvement is not permanent.²

Interested in learning more about foods that can help to support your immune system? Accredited Practicing Dietitian and Nutritionist Rachel Hawkins shares her favourite immune-supporting plant-based foods here.

Exercise

The effects of exercise on immunity are both acute (short term) and chronic (long lasting) and depend on the length and intensity of the exercise session.

Regular moderate or vigorous exercise, lasting less than 60 minutes per session, enhances immunosurveillance (the process of the immune system looking for bacteria, viruses and precancerous cells) and reduces inflammation.³

A high exercise workload, for example prolonged or intensive endurance exercise like marathon training or elite level athletics, is linked to immune dysfunction and inflammation, which can last several hours to days after exercise. This change in immunity has been linked to an increased risk of upper respiratory tract infections (e.g. colds and flu), though this may also be due to other factors like reduced sleep and higher stress, which is common in athletes.³

The summary of evidence suggests that 20-60 minutes of exercise almost every day could reduce your risk of upper respiratory tract infections by 40-50%.³ This doesn’t mean that moderate daily exercise will prevent you ever catching a cold, but your body is more likely to be able to fight off the infection than if you didn’t exercise at all.

Looking for some workouts to help you stay active during lockdown? Check out our list of favourite fitness apps – all of which can be used at home!

Sleep

Our immune systems are influenced by the amount and quality of our sleep, but it also works the other way – a lack of sleep can negatively impact our immune systems, too. Sufficient sleep is important for our bodies to fight illness (that’s why we tend to feel more tired when we’re ill).

Consistently sleeping too little affects immune function and increases our risk of illness. Unfortunately, a single night (or even two) of good sleep probably isn’t enough to restore your immune system to full working order; you’ll likely need an extended period of good sleep at night, but daytime naps can help as well.⁴

We also know that increased activity in the immune system, like when you have an illness or infection, can disrupt normal sleep. Some illnesses make you more tired, like fevers, which might be because your body needs to conserve energy to fight them off.⁴

Making sure you practice good sleep hygiene (the habits and routines occurring before bedtime) helps to ensure enough sleep to both decrease your risk of illness and help your body recover more quickly if you become ill. Sleep hygiene includes:

Ensuring your room is dark and free of distractions; try not to use your bed as an office or to watch tv, as the goal is for your mind to only associate your bed with sleep!
Avoiding screens for an hour before bed, as the blue light can disrupt our sleep hormones; even if you have a blue light filter, the activities that we do with screens tend to be very stimulating.
Avoiding caffeine after lunchtime, or even earlier if you are particularly sensitive.
Taking a warm bath or shower before bed for relaxation.
Having a regular routine can signal to your body that it’s time to rest, for example a cup of herbal tea followed by a shower, then reading for half an hour.
Waking and going to bed at the same time every day, even weekends.
Getting some natural sunlight first thing in the morning, which can help to regulate your body clock.

Stress

The way in which stress effects immunity is dependent on one major factor: the duration of stress. Short term stress (lasting minutes to hours) appears to enhance the immune response – a necessary feature from our evolutionary history, when short term stress may have involved injury from a predator. However, stress lasting longer than this, such as the type of stresses we encounter in our modern world (family, work, personal), which can last days, months or even years, has a negative effect on immune function.⁵

There are some lifestyle changes that can be made to reduce your stress levels. These include sleeping enough so you are rested, eating a healthy and varied diet, moderate exercise, gratitude and compassion, ensuring adequate social support and engaging in activities that you find calming. Such activities can be anything that you enjoy; meditation and yoga are often touted as stress-relieving, but music, art, hiking, fishing or any other leisure activity can work.⁵

It is likely that the reason for the effect on immunity of any category spoken about in this article (exercise, sleep, nutrition, smoking) is down to the way they activate or reduce the stress response, and so being mindful of stress levels may be the most important tool in your immunity arsenal.

Smoking

Unlike stress or exercise, which can have a positive or negative effect on immunity depending on various factors, it can categorically be stated that there are no positives to smoking, neither on immunity nor on anything else. There can be no better advice than to stop, immediately and completely, to almost instantly improve your health. Speak to your doctor for help and resources to quit.

Cigarette smoke alters the immune response in several ways; by directly impacting the cells of the immune system, and by affecting the immune response, both of which leave the body more susceptible to infection.⁶

Supplements

Along with the lifestyle advice mentioned here, you may also like to consider a nutritional supplement to ensure your body has enough of the right nutrients needed to support your immune system. I’m sure most people have heard the advice to take vitamin C when they’re coming down with a cold, some may have also heard about the benefits of vitamin D, but these are not the only important nutrients.

When it comes to supplementation, it is often best to take a multi-nutrient approach – that is, not taking a single nutrient in isolation, but taking a range of nutrients which work together in balance for optimum results.

Below are a list of important nutrients and their role in the immune system:

Vitamin C stimulates both the production and function of several important immune cells.² Taking 1,000mg of vitamin C alone is probably not going to do much, despite it’s popularity as a cold and flu remedy – but taking smaller amounts alongside other nutrients could help your immune system when it’s working hard.
Vitamin D stimulates the immune system to produce more immune cells, which enhances the ability to fight off invading bacteria and viruses.⁷
Vitamin E enhances the function of a specific type of immune cell, called T cells, and has been shown in animal studies to reduce the symptoms of flu.⁷
Vitamin A is important for the function of certain immune cells, and also to maintain the barriers which stop bacteria and viruses entering our bodies in the first place.² As vitamin A is a fat-soluble vitamin, it is possible to experience vitamin A toxicity if you take too much of it. Check with a health professional if you are taking more than one vitamin A-containing product to ensure you are not taking too much.
Zinc is vital for the immune system to function correctly as it is involved in the development of immune cells. It’s important to get enough zinc, but not too much, as too much zinc can also negatively affect the immune system.⁷ Check with a health professional if you are taking more than one zinc-containing product to ensure you are not taking too much.
Selenium is an essential nutrient for many processes within the immune system, and deficiency can lead to a worsening of symptoms of some viral infections.²
Probiotics have been shown to reduce the length of respiratory infections (for example colds and flu) and reduce the risk of catching the common cold.⁷ A large part of your immune system is in your gut, and probiotics can help to temporarily improve the mixture of beneficial bacteria in your stomach and intestines, helping the portion of immune system hosted by the gut to work effectively.

These nutrients do not work in isolation and a deficiency in one area can prevent other nutrients doing their job. It is for this reason that it’s important to take such nutrients in combination and in appropriate doses.

Nuzest Good Green Vitality is a multinutrient supplement that contains many of these immune-supporting nutrients! One daily serve of Nuzest Good Green Vitality will provide your body with a combination of nutrients that work synergistically together to support your immune health.

If you are taking multiple nutritional supplements or regular medication, it is recommended that you consult a health care practitioner to provide individual advice regarding supplementation and what is appropriate for you.

Research Round Up: March 2020

: Stephanie Sarulidis

This month at Nuzest HQ has been all about digestive health and remote wellness. We have explored how the digestive system works, the digestibility of pea protein, ways to keep healthy when travelling or living and working in rural areas, as well as sharing our favourite fitness apps of 2020. We also interviewed some incredible

This month at Nuzest HQ has been all about digestive health and remote wellness. We have explored how the digestive system works, the digestibility of pea protein, ways to keep healthy when travelling or living and working in rural areas, as well as sharing our favourite fitness apps of 2020.

We also interviewed some incredible health professionals, Nutritionist Casey-Lee Lyons on her tips for getting kids to eat more fruits and vegetables, and Specialist Paediatric Dietitian Jessica Gust on her advice for parents of picky eaters.

Following these trends, we have decided to dig a little further into better understanding the interactions between dietary components and the gut microbiota, how yoga breathing practices could be used to enhance the wellbeing of adolescence and the potential risks of childhood picky eating should it persist into adulthood.

On the distinct interactions between the gut microbiota and dietary amino acids

The gastrointestinal tract (GIT) of humans and animals is host to a large and complex community of microorganisms (the microbiota) that significantly influence host nutrition and health. On top of the wealth of knowledge and information available regarding gut health, new molecular technologies and concepts have revealed a distinct interaction between the gut microbiota and dietary amino acids.

One review published in the Current Protein & Peptide Science journal, explains the relationship between the metabolism and utilisation of amino acids in the digestive tract and the host’s resident bacteria. It has been discovered that the interactions between the two may play a significant role in host nutrition and health, as well as determine the efficiency of amino acid supplementation.

The review, which summarises the current literature on the interactions between dietary amino acids and gut microbiota, explains that the by-products of amino acid digestion influence various pathways in the body that play a part in regulating the immune system and modulate gene expression of bacteria, leading to the promotion of host nutrition and health.

Abdallah A, Elemba E, Zhong Q, et al. Gastrointestinal interaction between dietary amino acids and gut microbiota: with special emphasis on host nutrition. Curr Protein Pept Sci 2020. DOI: 10.2174/1389203721666200212095503

Yoga breathing practices proven effective in encouraging healthy coping strategies and resilience among adolescents

Today’s “typical child” is often described as stressed out, under nourished and sedentary, which isn’t ideal, particularly during the time of adolescence, which is a vital period for the development of mental health.

And while several types of school-based stress management and wellness programs have been established with the purpose of encouraging healthy coping strategies and resilience among adolescence, no studies had been completed amongst this age group assessing the long-term impact of a simple and highly regarded yoga breathing practice known for its stress-relieving capacity, Bhramari pranayama (Bhr. P).

Bhr. P has been previously studied in adults and has been shown to reduce the cardiovascular reactivity to stress by inducing parasympathetic predominance and cortico-hypothalamo-medullary inhibition. Reduction of heart rate, blood pressure and autonomic function were observed after just five minutes of yoga breathing practice in healthy volunteers. Furthermore, enhanced inhibitory response and cognitive control were noted among healthy individuals following 10 minutes of yoga breathing practice. However, no such studies had yet been performed on adolescents.

In the first randomised controlled trial of its kind, one study published in Integrative Medicine Research, examined the effects of Bhr. P on 520 healthy adolescents (aged 13-18 years old) over a six-month period. The Bhr. P was practiced for five, seven-minute cycles, five days a week for the duration of the six months in the experiment group (n=260) while the control group (n=260) continued with their daily routine without interruption.

Results of the study, determined by ECG recordings, found a positive shift in cardiac autonomic modulation and a significant improvement towards parasympathetic predominance, which are both markers of alleviating stress. The authors concluded that the study highlights the usefulness of a simple yoga breathing technique to improve the autonomic function of adolescent children.

Kuppusamy M, Kamaldeen D, Pitani R, et al. Effects of yoga breathing practice on heart rate variability in healthy adolescents: a randomized controlled trial. Integr Med Res 2020;9(1):28-32.

The problem with childhood picky eating persisting into adulthood

Picky eating, defined as the avoidance or rejection of food resulting in the inadequate consumption of a variety of foods, is common among children. And while parents are often concerned about their children’s picky eating, evidence is mixed regarding whether the impacts of picky eating on children are clinically meaningful. While most studies have focused on the nutritional impacts and growth during childhood of picky eating, few have examined the adult consequences of being a picky eater during childhood.

In a study published in Public Health Nutrition, the outcome of being a picky eater in childhood lead to some interesting, but not surprising outcomes in childhood. While there were no associations observed between being a picky eater in childhood and young adults’ weight status, or the use of weight-control strategies or report of binge eating, it was determined that adult counterparts of childhood picky eaters have lower intakes of fruit, vegetables and whole grains, and more frequently consume snack foods, sugar-sweetened beverages and foods from fast-food chains.

The study found that the eating habits of childhood picky eaters perpetuated into adulthood, where dietary patterns were still guided by reduced dietary variety and a higher intake of sweet foods. Essentially these are highly palatable foods of low nutritional quality.

These eating characteristics can contribute to chronic conditions including diabetes and cardiovascular disease, even in the absence of a higher weight status. Therefore, it’s important that parents of picky eaters do not encourage their children to eat foods of low nutritional quality as a means to simply eat enough (which can be common practice of parents to ensure their child is consuming sufficient energy), and that if their child’s problems with eating persist or worsen, parents and children who are picky eaters may benefit from medical, dietetic, paediatric or psychological intervention.

Pesch ME, Bauer KW, Christoph MJ, et al. Young adult nutrition and weight correlates of picky eating during childhood. Public Health Nut 2019:1-9.

Remote Wellness: A guide to staying healthy when travelling

: Rachel Hawkins

People who travel frequently often experience challenges staying healthy due to difficulty accessing fresh food, kitchen and gym facilities when away from home, as well as managing good sleep patterns across changing time zones. Interestingly, research indicates that professionals who travel frequently for work are more likely to be obese and have poorer self-reported health

Interestingly, research indicates that professionals who travel frequently for work are more likely to be obese and have poorer self-reported health than people who travel less often¹. On the other hand, travelling for pleasure has been reported to have positive outcomes for people’s mental health by increasing wellbeing, happiness and life satisfaction^2,3,4.

Accredited Practicing Dietitian and Nutritionist, Rachel Hawkins, shares her tips for staying healthy when travelling below.

Tips for eating a healthy diet when travelling

When at airports, try to order meals that are high in fibre, protein and healthy fats as they will help to keep you feeling full and satisfied whilst travelling. An example of this would be a tofu or chicken salad topped with nuts or seeds or a wholemeal roll with salad, avocado and a high-quality protein.
Always have healthy snacks on hand. Great portable snacks include muesli bars, roasted chickpeas, air-popped popcorn, freeze dried fruit, nuts, seeds and even protein powders such as Nuzest Clean Lean Protein which can be mixed with water to make a shake.
If travelling for work, plan ahead and pack food to take with you! Non-perishable food items such as wholegrain crackers or rolled oats can be packed in your bag, while perishable food items such as precooked meats, cut vegetables or single-serve yoghurts can be taken in a cooler bag and transferred to the bar fridge in your hotel room upon arrival.
Book accommodation that has a kitchen or kitchenette. Having use of simple appliances such as kettles and microwaves (all of which are reviewed on Unclutterer), will enable you to cook basic meals. For example, vegetables can be steamed in a microwave and eggs can be hard-boiled in a kettle.
If buying food from petrol stations or convenience stores choose healthier options such as air-popped popcorn, fresh fruit, trail mix, yoghurt or chia pods, fruit/veggie packs with dips such as hummus or nut butter, pre-made salads or wholegrain sandwiches and unsweetened beverages such as water, coffee and tea.

Tips for staying active when travelling

Australia’s Physical Activity and Sedentary Behaviour Guidelines recommend that people accumulate 2.5-5 hours of moderate intensity physical activity or 1.25-2.5 hours of vigorous intensity physical activity (or an equivalent combination of both) per week⁵. This can be very difficult to achieve if you are travelling frequently, however there are a few things that you can do to try and stay active whilst away from home.

Go for a walk or run. This is a great way to get out and explore the area you are staying!
Increase daily activity. Travelling offers an opportunity to see and do new things. Consider walking or cycling as your mode of transportation for the day or try an activity that will keep you active such as hiking or surfing.
Book accommodation that has a gym facility. Most hotels are equipped with gyms that have basic cardio and weight machines. Check your hotel gyms opening times upon check-in and plan your visits. A quick 30-minute workout is better than nothing.
Look up local facilities. If your accommodation doesn’t have a gym facility, or you prefer group fitness classes, do a bit of research before you travel to find out if there are any gyms near where you’re staying. Most gyms are happy to offer single visits to people who are visiting the area.
Utilise technology to help keep you active. Advances in technology mean that it’s easy to stay active when you’re away from home. Download a fitness app and do a guided workout in your hotel room or gym. Check out our favourite fitness apps here.

Tips for caring for your mental and social wellbeing when travelling.

Schedule personal time. Travelling for business purposes can be stressful. If possible, schedule some personal time in for yourself each day to help manage stress. This could be as simple as a 30-minute walk in the morning before meetings or scheduling an hour in the evening to unwind after a busy day.
Stay connected. If travelling alone, it can be easy to become disconnected and feel lonely. Stay in touch with family and friends and make the effort to meet up with workmates or friends in social situations whilst away.
Utilise technology to help manage stress, anxiety and sleep. There are a number of incredible meditation and mindfulness apps available which can be downloaded for use anywhere, anytime. Three of our favourites include…

Smiling Mind

A mindfulness meditation app developed by psychologists with programs designed to assist people in dealing with pressure, stress and challenges of daily life.

Best for: Meditation.

Price: Free.

Headspace

An app which allows you to learn the skills of meditation and mindfulness through hundreds of guided sessions on topics such as managing stress and anxiety, sleep, productivity, exercise and physical health. There is also an option of self-directed meditation for those who practice meditation regularly.

Best for: Meditation, mindfulness and sleep.

Price: Free for some content. $12.99 AUD/month subscription cost for access to full library.

Calm

Guided mediations, sleep stories, breathing programs and stretching exercises.

Best for: Meditation and sleep.

Price: Free for some content. $12.99 AUD subscription cost for access to full library.

For diet, exercise and wellness tips for staying healthy when living or working in remote areas, read Remote Wellness Part 1: A guide to staying healthy when living or working in remote and rural areas.

Remote Wellness: A guide to staying healthy when living or working in remote and rural areas

: Rachel Hawkins

Living and working remotely can present many challenges when it comes to maintaining good physical and mental health. The supply and price of healthy food, along with access to gym facilities, can make it difficult for people who live in remote and rural areas to maintain a healthy lifestyle. The Australian Institute of Health and

The Australian Institute of Health and Welfare (AIHW) report that people living in remote and rural areas have shorter lifespans, higher levels of disease and poorer access to and use of health services compared with people living in metropolitan areas¹. While geographic isolation presents many unique challenges when it comes to achieving and maintaining good health, many health problems can be prevented by eating a healthy diet, exercising regularly and caring for our social and mental wellbeing².

Accredited Practicing Dietitian and Nutritionist, Rachel Hawkins, shares her tips for staying healthy when living and working remotely below.

Tips for eating a healthy diet when living or working in remote areas.

The price of healthy food is more expensive in remote areas³. However, there are a few things that you can do to save money on groceries.

Buy seasonal produce
Opt for generic or ‘home’ brands
Buy in bulk (if you have the storage space to do so)
Buy cheaper cuts of meat and slow cook them until tender
Eat smaller portions of meat with larger servings of legumes and vegetables at mealtimes.
If fresh fruits and vegetables are not available, purchase frozen or tinned varieties instead. Tinned foods often have added sugar and/or salt, so make sure to check the food labels and opt for brands that contain the lowest amount of added sugar and salt.
Choose wholegrain varieties of bread, pasta and rice where possible as they are packed full of fibre and will help to reduce chronic disease risk⁴.
Stock your pantry with non-perishable staples including rolled oats, brown rice and pasta, tinned lentils, beans, vegetables and fish, nuts, seeds, long-life milk, extra virgin olive oil and honey so that you always have basic ingredients in the home.
Stock your freezer with items such as frozen meats, fruits, vegetables, bread, cheese, homemade soups and sauces so that you have food staples available to make healthy homemade meals in between trips to the grocery store.
Consider investing in a multi-nutrient supplement such as Nuzest Good Green Stuff to fill the nutritional gaps in your diet during times when it is difficult to get your hands-on fresh produce.

Tips for staying active when living or working in remote and rural areas.

Many remote areas have climates that make it difficult to be active outdoors all year round because it is either too hot or too wet, while others simply lack gym and sporting facilities.

There are many opportunities to be physically active at home. These include…

Downloading fitness apps and using them to guide you through home workouts. Check out our favourite fitness apps here!
Doing body weight exercises such as push-ups, sit-ups, squats and lunges.
Using household items such as tinned foods as hand weights.
Doing household chores such as gardening, mowing the lawn and vacuuming.

For those who are able to exercise outdoors…

Consider outdoor activities such as walking, running, cycling or even a team sport.
Increase your incidental exercise by spending as much time on your feet as possible. Walk around on your lunch break or during the ad breaks of your favourite tv show, ask your boss for a stand-up desk, or park your car away from work so you have to walk further to and from your car. Every bit of extra movement helps in the long run!

Tips for caring for your mental and social wellbeing when living or working in remote areas.

Living in isolated geographic locations increases the risk of people becoming lonely. Loneliness and social isolation are considered to be significant wellbeing issues as they can be harmful to both mental and physical health⁵. There are a few ways to prevent social isolation and loneliness…

Find a way to connect to a community. This community doesn’t have to be geographic; it could be a positive online community of people who share common interests. For example, SWEAT or KIC for women who have health and fitness related goals.
Meet up with workmates or friends in social situations. This could include going for a walk or meeting for dinner at the local pub. This helps to build and maintain social connections.
Consider adopting a family pet. Around two thirds of dog and cat owners report companionship as a reason for owning a pet⁵. Owning a pet has been directly linked to feeling socially connected, so acts as a strategy for preventing loneliness.

Mental illness effects one in five (20%) Australians aged 16-85 years each year⁶. Mental illnesses are conditions that affect mood, thinking and behaviour. Common conditions include anxiety, depression, post-traumatic stress disorder, eating disorders, schizophrenia and dementia. While the prevalence of mental disorders is similar throughout Australia, the rates of suicide and self-harm are higher in remote and rural areas and increase exponentially with remoteness⁶.

If you are concerned about your own mental health, or the mental health of a loved one, there are a number of things that you can do…

Start a conversation. If you are struggling with your mental health, consider opening up to a friend or family member about this. Mental illnesses are incredibly common. In fact, almost half of all Australians will suffer from a mental illness at some point in their life! Starting a conversation with someone you trust can help to alleviate worry and anxiety and ensure you don’t feel alone. If you think a loved one may be struggling with their mental health, simply checking in and asking if they are ok is a simple way to offer support.
Seek support from a health care professional. Your GP will assess, diagnose and establish an individualised care plan for you. This may involve referral to a psychologist, psychiatrist or other specialist doctor. There are a number of telehealth services available to people living in remote and rural communities in Australia which help to make mental health services more easily accessible.
Utilise online and telephone-based services. There are a number of online and telephone-based support services that can be accessed for immediate crisis support. They include Lifeline, Beyond Blue, Headspace and The Butterfly Foundation.

For diet, exercise and wellness tips for staying healthy when travelling, read Remote Wellness Part 2: A guide to staying healthy when travelling.

Best Fitness Apps of 2020: Top 8 fitness apps for iPhone and Android smartphones

: Rachel Hawkins

Fitness apps are on the rise, but with so many around it can be difficult to know which ones are worthy of your time and money. Fitness apps offer a great way to stay active for those who live or work remotely, travel frequently, or simply can’t afford the cost of a gym. We have

Fitness apps are on the rise, but with so many around it can be difficult to know which ones are worthy of your time and money.

Fitness apps offer a great way to stay active for those who live or work remotely, travel frequently, or simply can’t afford the cost of a gym. We have researched some of the most popular fitness apps on the market and put together a list of the best fitness apps for iPhone and Android.

These apps meet a range of needs. Some are simple, while others offer numerous features that will help you to achieve your health and fitness goals. From beginner to athlete, running to recovery, you are bound to find the right fitness app for you.

Nike Run Club (NRC)

Whatever your goal, Nike Run Club has a plan for you. This app allows you to track your runs through a GPS tracker, receive coaching via audio guided runs, record your progress and connect with friends along the way.

Best for: Running

Price: FREE

Strava

Strava is an app that allows you to track walking, running and cycling exercises using GPS data. It records distance, speed and endurance so is suitable for beginner through to elite level athletes. Access and upload road and trail route and connect with friends to share stats and compare performance overtime.

Best for: Walking, running, road and trail cycling

Price: Basic subscription FREE. Premium subscription (adds functionality for running and cycling enthusiasts) $7.99 AUD per month.

Sweatcoin

Sweatcoin is an app that rewards you for being active. The app essentially tracks your movement and converts your steps into a digital currency called sweatcoins (SWC), which can then be redeemed on goods, services and experiences ranging from high-tech shoes to iPhones, from anti-gravity yoga classes to Apple Watches. It takes 1,000 steps to earn 1 SWC, which is a huge incentive to walk your 10,000 steps a day.

Best for: Walking

Price: FREE. Tiered membership options are available:

Mover – Free and allows you to earn up to 150 SWC per month
Shaker – 4.75 SWC per month, allows you to earn up to 300 SWC per month
Quaker – 20 SWC per month, allows you to earn up to 450 SWC per month
Breaker – 30 SWC per month, allows you to earn up to 600 SWC per month

Nike Training Club (NTC)

This app contains over 185 free workouts from strength and endurance to mobility and yoga. There are workouts suitable for all fitness levels. You also have the option to follow a structured training plan or freedom to pick your own workouts.

Best for: Training at home or gym (bodyweight-only to equipment-based workouts)

Price: FREE

SWEAT

The ultimate female fitness and nutrition app. Train anywhere, anytime with programs designed by some of the world’s most elite personal trainers. Workouts range from body weight exercises, strength training, power lifting and yoga. Subscribers also have access to an online community and menus, recipes and education-based resources to help you achieve your health and fitness goals.

Best for: Training and yoga at home or gym.

Price: Free trial period. then $19.99 AUD per month subscription (0.66C per day)

LES MILLS On Demand

If you’ve ever stepped foot in a gym, you’ve probably heard of LES MILLS™ classes. Does BodyPump, RPM or BodyAttack ring a bell? LES MILLS On Demand offers a variety of workouts for all fitness levels including strength, cardio. HIIT, dance, and flexibility. With over 800 workouts ranging from 15-55 minutes in length, this app provides workout programs that can be done in the gym or home.

Best for: Mixed gym classes at home or gym.

Price: Free trial period, then $24.99 AUD per month. Option for quarterly ($63 AUD) and annual ($224 AUD) billing.

8Fit

A fitness and nutrition app with a sustainable approach – healthy habits made simple. 8Fit offers a variety of workouts including HIT, yoga, core, resistance band workouts and boxing which can all be done from the comfort of your home. As nutrition has an equally important focus, the app provides a number of customised meal plans for various dietary requirements with over 800 nutritionist-approved recipes.

Best for: Training, boxing, yoga.

Price: Free trial period, then $30 AUD per quarter.

ROMWOD

Recovery is an essential part of any workout routine. This app gives you daily follow-along videos designed to help improve your range of motion, boost your performance and assist with recovery.

Best for: Mobility, flexibility and recovery

Price: Free trial period, then $13.95 USD per month

Do you have a favourite fitness app that wasn’t mentioned here? Drop into our inbox on Instagram or Facebook and let us know what it is!

Kids Gut Health: The role of nutrition in the digestive health of children

: Emma Wiseman

They say your eyes are the windows to your soul. Well I say your bowel movements are the window to your gut health. I’m the type of mum who checks my children’s poo’s. The words ‘great poo sweetie’ often flow out of my mouth and in reply I hear a “thanks mum”. This is normal

They say your eyes are the windows to your soul.

Well I say your bowel movements are the window to your gut health.

I’m the type of mum who checks my children’s poo’s. The words ‘great poo sweetie’ often flow out of my mouth and in reply I hear a “thanks mum”. This is normal talk in my house. Sometimes I catch myself out and think what has my world come to? But the truth is, your bowel movements and bathroom habits offer great insight into your gut health and in turn, your overall health.

The American Academy of Pediatrics states that the first 1000 days of life (conception through to twenty four months of age) are of critical importance when it comes to child nutrition as this time marks a major developmental period in a child’s life¹. There are a number of factors that can affect the health of a child’s gut during this time period:

How a child is born – vaginal or c-section birth²
How a child is fed as a baby – breast fed or formula fed³
The timing of solid introduction and type of foods eaten
The frequency and quantity of medications (eg. antibiotics), specifically in the first two years of life⁴
Genetic predispositions and environmental factors that may activate these genes to cause disease

There are also a number of things that can affect a child’s gut health during childhood.

Food – highly processed foods (high saturated fat and sugar, low fibre) are thought to have a negative effect on gut health⁵
Bacterial exposure – a diet that lacks diversity is thought to have a negative effect on gut health.

I see a lot of children in my clinic with bowel inconsistencies and signs that their digestion isn’t working at an optimal level from a very young age. Below are some signs that your child may be having digestive issues:

They are passing stools less frequently than usual (or less than once per day)
Stools are hard to pass, or the child is experiencing pain or discomfort whilst going to the bathroom
They have loose, non-formed stools
Experiencing excessive gas, or complaining of stomach-aches
The child is getting sick frequently – compromised immune system
Low energy and mood

To ensure you are getting the correct information about your kids gut health, the best and first step should always be to speak to your professional healthcare provider.

And while we can’t go back to the first 1,000 days to change anything, there are a number of ways we can help improve the gut health of our children, even when they’re older. Such things include:

Diet

Offer children a wide variety of fruits and vegetables as part of their normal diet. This exposes their guts to a diverse range of bacteria, which in turn helps to strengthen their digestive health⁶. If you have a picky eater or are looking for tips to incorporate more fruits and vegetables check out our recent interview with Nutritionist Casey Lee Chambers for some practical tips!

Stop over sanitising

Allow your kids to get dirty, play dirty and expose them to more natural surroundings. This will help build the immune system, which develops with our gut microbiome.

Talk to your children

Sometimes what appears to be gut problems, aren’t gut problems at all. And for kids who are not quite able to put how they feel into words, sometimes tummy troubles are the physical manifestation of an underlying psychological problem. Stress is one of the biggest contributors to tummy troubles, so try talking to you child to see if there might be something else to consider.

Consider a nutritional supplement

Reaching a child’s recommended daily intake of nutrients can be tough, especially if you have a picky eater. Offering your children a product such as Nuzest Kids Good Stuff can act as a buffer to ensure nutrient dense ingredients are being consumed. Nuzest Kids Good Stuff also includes fibre, enzymes and pre- and probiotic ingredients, which all work together to support good gut health. This delicious gut-loving Wild Strawberry Breakfast Smoothie is a hit with my kids…the cup is empty every time it does the rounds in my house without fail!

How Digestible is Pea Protein?

: Dr Cliff Harvey

Pea protein isolate is an increasingly common protein supplement due to its purported ease of digestion and high quality. But how digestible is pea protein really? Clinical Nutritionist & Researcher Cliff Harvey breaks down the science to explain. Protein digestion and why it’s important Digestion refers to the process of breaking down substances (from food)

Pea protein isolate is an increasingly common protein supplement due to its purported ease of digestion and high quality.

But how digestible is pea protein really?

Clinical Nutritionist & Researcher Cliff Harvey breaks down the science to explain.

Protein digestion and why it’s important

Digestion refers to the process of breaking down substances (from food) to forms that can be absorbed into the body for use. It is now commonly accepted that differences in protein sources are relatively minor and that the most important consideration is to consume (and absorb!) enough protein for optimal health and performance.

What can affect digestibility?

Antinutrients

Phytic acid

Phytic acid stores phosphorus in grains and legumes. Because humans lack the phytase enzyme to break this compound down, we cannot absorb the phosphorus from phytic acid¹. While phytic acid might aid some health conditions², it is also an antinutrient because it binds to proteins and essential minerals, inhibiting them from being absorbed.

Phytic acid can be reduced or eliminated by cooking, sprouting, and soaking³. As outlined below in Table 1, pea protein isolate is practically free-from phytic acid.

Saponins

Saponins are chemicals found in a wide variety of plants such as soybeans, chickpeas, peanuts and spinach⁴. Some saponins can also promote benefits to health^5–8, but they can act as antinutrients – affecting the digestion of protein and reducing the uptake of minerals from the gut⁷. Saponins are also effectively removed by cooking, processing⁵ and the isolation process of pea protein isolate.

Lectins

Lectins are a type of protein found in both animals and plants, as well as in many foods. They can have a range of health effects, both positive and negative^9–10, and the actions of some plant lectins can be toxic and act as antinutrients, reducing the ability of the body to properly absorb protein, carbohydrate and essential minerals. Plant lectins have been linked to anaemia, digestive issues, and protein and carbohydrate malabsorption and allergies^11–14. Lectins are also reduced or removed by cooking, sprouting, or isolation processes^12–13.

Table 1. Anti-nutrients in Pea Protein Isolate

Anti-nutritional Factors	Pea protein isolate	Pea (seed)	Soybean	Soy protein isolate
Trypsin inhibitor (TIA/g protein)	2.5	8.1	101	73.6
Lectins (HU/mg protein)	Approx. 0.2	37.1	3.2	0
Tannins (mg cat eq/g protein)	None detected	0.96	0.8	0.25
Phytic acid (mg/g protein)	1.2	101.1	89.6	62.7
Saponins (mg/100g)	1	2.5	6	9.04

Allergens and irritants

Common allergens include wheat, soy and dairy. Most commercial protein supplements are made from dairy proteins and these can cause digestive issues for some people.

The incidence of dairy allergies appears to be rising¹⁵, and while most people can tolerate dairy (and it can even be beneficial for health), it is an inflammatory food for those with underlying allergies to dairy proteins¹⁶, thus reducing dairy intake has been associated with improved outcomes for people with inflammatory conditions like asthma and inflammatory bowel diseases^17–19.

How digestible is pea protein isolate?

The digestion rate of pea protein isolate has been studied in comparison to a range of other protein. In one study, the in vitro digestion of pea protein isolate was shown to be around 90%, which is a similar digestion rate to whey protein (~89.8%)²⁰. In other studies, pea protein has also been shown to have absorption rates of over 89%²¹.

Pisane^®, the pea protein isolate used in Nuzest Clean Lean Protein, however, has been tested in comparative in vivolaboratory studies, and has been shown to have a 98% digestibility rating. Making it easier to digest than various milk proteins and fish, such as tuna.

Functional outcomes

The most important factor in choosing a protein is whether you can tolerate it AND whether it gets the job done. As discussed earlier, pea protein is both well digested and absorbed, and is also very well tolerated. It also performs equally well for muscle growth and retention. In an evaluation of pea protein isolate vs. whey protein, both protein types elicited nearly identical increases in muscle thickness when compared with placebo²².

Conclusion

Pea protein isolate is digested and absorbed easily and offers the benefits of being extremely low in antinutrients, allergens, and irritants while being at least as effective as other protein supplements for supporting the growth and repair of tissue and for the other benefits of protein such as satiety and reduced hunger.

It is for these reasons that Nuzest utilises pea protein isolate in their Clean Lean Protein range. Not only is pea protein isolate the superior protein choice in terms of its efficacy and allergen and antinutrient content, but it is also a sustainable protein choice which is why it is loved so much by people all around the world!

Caffeine

Creatine

Beta-alanine

Collagen

Branched Chain Amino Acids

L-carnitine

Fat Burners

Preworkouts

Protein Powder

1. Cardiovascular Health & Disease

2. Reproductive & Sexual Health

3. Mental Health and Depression

4. Physical Health & Performance

Sleep Hygiene

Physical Activity

Diet

Claudia Cramer, APD, AN

Shanna Hutcheson, RD

Andy De Santis, RD

Caitlin Rule, RN

Dr. Rachel Paul, PhD, RD

What happens when we sleep?

How much sleep do we need?

The effects of sleep deprivation on health

Hygiene

Nutrition

Exercise

Sleep

Stress

Smoking

Supplements

On the distinct interactions between the gut microbiota and dietary amino acids

Yoga breathing practices proven effective in encouraging healthy coping strategies and resilience among adolescents

The problem with childhood picky eating persisting into adulthood

Tips for eating a healthy diet when travelling

Tips for staying active when travelling

Tips for caring for your mental and social wellbeing when travelling.

Tips for eating a healthy diet when living or working in remote areas.

Tips for staying active when living or working in remote and rural areas.

Tips for caring for your mental and social wellbeing when living or working in remote areas.

Diet

Stop over sanitising

Talk to your children

Consider a nutritional supplement

Protein digestion and why it’s important

What can affect digestibility?

Antinutrients

Phytic acid

Saponins

Lectins

Allergens and irritants

How digestible is pea protein isolate?

Functional outcomes

Conclusion

Select Shopping Region

America

Oceania

Europe

Middle East

Asia