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General Health

Can Changing Your Diet Improve Your Mood

Can Changing Your Diet Improve Your Mood

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It is widely known that changing your diet can improve your body’s health. However, did you know that changing your diet can also help improve your mood? No, well most people don’t, so here’s a list of all the different ways changing your diet can help improve your mood.

 

Eating Regularly

Eating

If your blood sugar levels drop you may feel fatigued, irritable or depressed. Eating regularly helps to keep your blood sugar levels at a normal level. Eating foods that slowly release energy also helps to regulate your blood sugar levels.

Some slow-release energy foods include wholegrain bread and cereals, pasta, rice and oats.

Top Tips!

  • Eating a healthy breakfast.
  • Try eating small portions often instead of large meals at lunch and dinner.
  • Avoid foods such as sweets, biscuits, sugary drinks and alcohol.

 

Staying Hydrated

Hydrated

You might find it harder to concentrate or think clearly whilst being dehydrated. Dehydration may also cause constipation this could also cause you to be in a bad mood.

Top Tips:

  • The recommended amount of liquid intake is 6-8 glasses daily (3.7 litres of fluids for men and 2.7 litres of fluids for women).
  • Tea, coffee, juices and smoothies count toward your daily liquid intake.
  • Water is the most efficient and healthiest option.

 

Managing Caffeine Intake

Caffeine

Consuming caffeine will alter your mood as it is a stimulant, this means that it will give you energy for a short period of time after a period of time your caffeine levels will start to decrease which causes a change in your mood. Many people feel depressed and anxious as the caffeine runs out. You can also get caffeine withdrawal symptoms if you don’t have caffeine during the day.

Caffeine is a stimulant, which means it will give you a quick burst of energy, but then may make you feel anxious and depressed, disturb your sleep (especially if you have it before bed), or give you withdrawal symptoms if you stop suddenly.

The main products that contain caffeine are chocolate, tea, cola, energy drinks and coffee.

Top Tips:

  • Try decaf Teas and Coffee.
  • Avoiding products that contain caffeine altogether will make you feel better quicker.

 

Eating The Right Fats

Nuts

The brain needs fatty acids (such as omega–3 and -6) to help it to function correctly. So avoiding all fats (even the good fats) is incorrect as the brain needs good fats to function well.

Some products that contain good fats are oily fish, poultry, nuts, olive and sunflower oils, seeds, milk, yoghurt, cheese and eggs.

Top Tip:

  • Avoid foods with ingredients listed as ‘trans fats’ or ‘partially hydrogenated oils as these can make you feel down.

 

Being A Mindful Eater

Shopping List

Being a mindful eater helps with your mood as eating slower allows your body to recognise that it is full. This helps improve your mood as you’re not feeling groggy and sick after eating.

Top Tips:

  • Write a shopping list out, don’t shop hungry.
  • Eat when hungry not when you’re ravenous as this allows you to eat slower.
  • Don’t be on electronics or reading whilst eating, focus on your food.
  • Allow your senses to study the food you’re eating as this slows you’re eating.

 

Try Out Our Products:

We have a range of products that can help you with your mood.

Routine Ashwagandha Capsules For Stress and Anxiety can help you ease your stress, boost your immune system and have a positive effect mentally on your cognitive thinking.

Routine Organic Turmeric Blend For Depression helps to relieve symptoms of depression by fighting chronic inflammation, which has been linked to depression.

Routine Ashwagandha Capsules For Mental Clarity is made up of an all-natural combination of herbs, roots and vitamins. It can help support your mental clarity and brain function.

 

Here are some websites and YouTube videos with more information on how food can affect your mood:

 Everyday Tips

  • Have a healthy breakfast every morning.
  • Include starchy foods (potatoes, rice, pasta and multigrain bread) in your lunch and dinner.
  • Have healthy snacks between meals (fruit, veg, nuts, yoghurts and oatcakes).

 

How To Help 

Here at VitaProHealth, we provide the highest quality supplements available to help you with your needs. Our supplements are the Best Vitamins and Minerals for people who keep vegan helping to give their bodies everything they would need. If you have any questions about what the best vitamins are for you or want to know more about our General Health page, please contact us via email at info@vitaprohealth.com.

Get the Best Out of Leg Day With These Top 6 Exercises
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Get the Best Out of Leg Day With These Top 6 Exercises

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Our legs contain some of the most powerful muscles in our body. They carry most of our weight all day and it’s essential that we keep them strong and sturdy with regular exercise. Even though we are out of lockdown, a lot of home leg workouts can be used when at the gym and I would even suggest that they work better for you than assisted machines.

Still worried about getting jelly legs or those terrible aches that you feel the next day? That’s where protein shakes come in. Protein is essential to the recovery and refuelling of our muscles. You will notice a huge difference in how your muscles feel when taking a protein shake straight after a workout (obviously after stretching). We have our own tasty Nutrishake that will work wonders for your recovery!

Alright, let’s get into the 10 workouts that will change how you look at leg day!

1. Squat hold

The first exercise we have is the squat hold. for this, you need to have your feet spread slightly wider than your hips. Sit down roughly to the height of being seated in a chair. keep your chest up, whilst making sure to squeeze your glutes. If the tension begins to hurt your back you may want to curve your back in slightly more. If you need balance, you can hold your arms out in front of you. For this exercise try to stay on hold for 45 seconds.

2. Split squat hold

Quite similar to the squat hold, Stand with your feet hip distance apart. Then place your right foot forward putting you into the lunge position. make sure that your knee is perpendicular to your right foot which should be placed firmly in front. Make sure that your chest is kept upright and hold this position for 45 seconds. Switch to the opposite foot when the 45 seconds have been completed.

3. B-stance Romanian deadlift

If you are doing this exercise in the gym, then you could perform this with a flat barbell. If you are working out from home then we would recommend purchasing a resistance band. With the resistance band, to begin place your right foot about half a foot behind your left foot. bend the right knee slightly and grab each end of the resistance band that you’re stepping on with your left foot. keeping your back straight, bend down from the hip until your elbows roughly reach your left knee height. When the band goes slack squeeze your glutes and stand. Repeat for 45 seconds then switches to the opposite leg.

4. Single-leg Romanian deadlift

woman pulling black kettle bell

This is another exercise that will be more effective if used with equipment, in this case, a dumbbell. Holding the dumbbell with one arm down by your side and your feet together. Lift up your preferred knee to a 90-degree angle. From the hip, bring your torso forward to also a 90-degree angle whilst kicking your lifted leg straight back. once completed return back to the original position and repeat for 45 seconds. Perform this on the other leg once the time has finished.

5. Forward to reverse lunge

woman wearing grey tank top doing exercise

Standing up straight step forward into a lunge position with your preferred foot. With the opposite foot planted, step into a backward lunge position. Return to a standing position with both feet hip distance apart. Repeat this for 45 seconds and then switch onto the opposite foot leading first.

6. Kneeling step-ups

Holding a dumbbell or some form of weight, kneel with both knees on the floor. Then with your preferred leg, step it forward to a lunge position and press through so that you’re now standing. Reverse these steps back to your original kneeling position. Repeat this process for 45 seconds and then switch with the opposite leg leading first.

If you want to get the best out of your exercise take a look at our Protein Pro for Muscle Mass in order to keep up your gains and ensure your body is happy and healthy.

Meal Prep: How To Get Started
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Meal Prep: How To Get Started

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Meal prepping can be useful as it can save you time and money. You won’t be buying expensive meals at restaurants and it prevents you from spending long amounts of time cooking individual meals.

Knowing how to meal prep can be beneficial as it keeps you in line with your diet, so you can eat more healthily. You won’t be tempted to eat outside of the regime you’ve created.

Starting out can be overwhelming so here is a guide to make it simple.

The Meal Prep Foundation

To start out you will need some storage containers so that you can store each meal of the day individually for convenience and easy access. Using airtight containers means your food will last fresher for longer. Once you have the equipment needed you can begin to work out the meal prep plan.

Make a list of all the different types of food that you like to eat, this can be things like pasta, chicken and cheese. Keep in mind that you will need to include more healthy options like fruit and veg to get the most health benefits.

Having the food on paper will make it easier to figure out recipes and meals that work for you rather than having to prepare meals that you don’t really want to eat, that way you are more inclined to stick with the meal prep.

Making Your Meals

Once you have the food that you like to eat written out you can then start to write out a plan of what you will have for breakfast, lunch and dinner. Between meals, you may find that you become hungry so having something like a healthy shake will keep the cravings at bay.

Sometimes things happen which can cause us to skip out on meals or we run out of ideas of recipes to prepare, you can consider a meal replacement so that you can get the nutrients you need easily.

Now that you have all the basics sorted you will now need to start to research meal prepping recipes. Having 2 specific days on which you cook your meals means you can keep your food fresh; Sunday and Wednesday are days which a lot of people find best. You don’t want your food to be sitting in the fridge for longer than 3 days.

Start by making small meals for the following days and don’t overdo it! You don’t want to make too much food and then have it go to waste.

Starting small means you can estimate how much you need to cook for the week.

fruit salads

 

Becoming A Meal Prep Pro

Once you get the hang of meal prepping you can start to change up your recipes to get more variety. Preparing your meals will become a habit and your cooking skills will develop. Share your meal prep recipes and inspire others to join the healthy lifestyle.

 

How Can We Help!

At VitaProHealth, we value you as the customer and want you at your best. We have specialists that know what you need to better your physical and mental wellbeing.

Regardless, do not hesitate to visit our website for lifestyle advice and supplements. Look at our lifestyle page for general health and slimming for tips and tricks, or subscribe to our newsletter for upcoming advice on diet. Contact us today by email at info@vitaprohealth.com.

Energy Drink vs Supplements

Energy Drink vs Supplements

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There has been an ongoing argument about how energy drinks are dangerous for the body’s health and whether they should be allowed to be consumed. Likewise, the same cannot be said for supplements, as many people believe that there are no risks involved in taking supplements. However, there are some risks involved in taking supplements—not many, but a few.

Energy Drinks

person holding RedBull labeled can during daytime

 

 

 

 

 

 

There are many different pros and cons regarding your body’s health and the ingredients found in energy drinks.

Pros:

  • Help people function when tired.
  • Higher attention.
  • Elevates the mood.
  • Higher exercise performance.
  • Faster caffeine delivery.

Cons:

  • Sugar crash.
  • Caffeine withdrawal.
  • Energy slumps.
  • Heart problems.
  • Increased heart rate.
  • Anxiety.
  • Panic attacks.
  • Caffeine withdrawal symptoms like headaches, depression, insomnia, etc.
  • Increased urination.

There are many serious health risks regarding ingredients used to make energy drinks. Here is a list of ingredients and how they might cause harm.

Caffeine

Caffeine

 

 

 

 

 

 

Energy drinks contain on average 10mg of caffeine, this is similar to the amount of caffeine in a cup of coffee. However, this amount can really add up if you consume many of these drinks daily.

Some common side effects of high caffeine intake include:

  • Anxiety.
  • Panic attacks.
  • Irritability.
  • Heart palpitations.
  • Insomnia.

The caffeine found in the majority of energy drinks is not a natural substance. It’s most likely that the energy drink contains synthetic caffeine. This type of caffeine can have serious consequences involving your body’s health.

Sugar

Sugar

 

 

 

 

 

 

 

Energy drinks contain an astonishing 20 teaspoons of sugar per serving. They contain a higher amount of sugar per serving than a can of Coca-Cola.

Here are some of the common side effects of high sugar intake:

  • Becoming addicted to sugar as it releases dopamine in the brain. Similar to the way certain habit-forming drugs do.
  • This contributes to feeling sad as this is caused by the increase in brain inflammation.
  • Dramatic decreases in blood sugar levels can make you irritable and jittery.
  • High risk of diabetes.
  • Alter the brainwave patterns, making it harder for you to think clearly.

Refreshing Natural Energy Drinks

Smoothie

 

 

 

 

 

 

There are many different types of natural energy drinks available. Here is a list of the different types:

  • Smoothies
  • TENZING
  • XITE ENERGY
  • Exalt
  • Coffee

This is just a small portion of natural energy drinks on the market. They have all the benefits of typical energy drinks without the health risks involved. Click here to see a full list and comparison.

Supplements

Supplements

 

 

 

 

 

 

Supplements are good for your body’s health, but there are some risks involved that are not common knowledge. Listed below are some pros and cons revolving around taking supplements.

Pros For Supplements:

  • Allows people who aren’t getting enough vitamins or minerals to get them.
  • Helps to build muscle.
  • Aids in the prevention of diseases.
  • It May help with anxiety and depression.
  • Provides immune system support.

 Cons For Supplements:

  • You can overdose on certain supplements.
  • Not a food substitute. They should be taken alongside foods.
  • You should consult with your doctor before taking any supplement.

How to Help

Here at VitaProHealth, we provide the highest quality supplements available to help you with your needs. Our supplements are the best vitamins and minerals for people who keep vegan support to give their bodies everything they would need. Additionally, if you have any questions about what the best vitamins are for you or want to know more about our General Health page, please contact us via email at info@vitaprohealth.com.

How Can Insomnia Take a Toll on Your Mental Health
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How Can Insomnia Take a Toll on Your Mental Health

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Insomnia is a widespread condition all over the world. Even those who do not suffer from chronic insomnia frequently battle with sleep issues. As a result, it is critical to comprehend the possible impact of sleep deprivation on health, particularly mental health and well-being. However, many of us struggle to get a decent night’s sleep.

Poor sleep affects one in every three of us, and the implications may be far more serious than feeling irritable or distracted. Sleep and mental health are inextricably linked: having a mental health illness may influence your sleep, and sleeping poorly can damage your mental well-being.

Sleep deprivation may also make us physically ill. It has been related to heart disease, diabetes, rapid ageing, and fatal car accidents. It impairs our ability to manage our emotions. In the long term, this increases our chances of acquiring a mental health problem. Anxiety and despair, for example, might create more sleep disturbance.

We all need to sleep soundly in order for our bodies to recoup from the day and for healing to occur.

The Relationship Between Sleep and Mental Health

It’s no secret that sleep is essential for excellent physical and mental wellness. Short-term sleep deprivation might make you irritated and weary, but it can also have major long-term health repercussions and issues. Sleep deprivation has been related to a variety of negative health outcomes, including heart disease, type 2 diabetes, and depression.

In other words, sleep problems can lead to changes in mental health, while mental health issues can exacerbate sleep problems. Sleep deprivation may precipitate the emergence of some psychiatric issues, while experts are unsure of the underlying causes. Because of the cyclical link between your sleep habits and your mental state, it is critical to consult with your doctor if you are experiencing any of the following symptoms.

What Causes Sleep Problems?

There are several factors that might influence our sleep. They include stress or concern, a change in the noise level or temperature of your bedroom, a changing habit, such as jet lag, too much caffeine or alcohol, shift work, physical or mental health problems, and so on.

Sleep is necessary for the physical maintenance of the body, but it also aids in the maintenance of cognitive functions such as attention, learning, memory, and emotional control

How can mental health problems affect sleep?

  • Mental health issues can have a variety of effects on your sleep.
  • Anxiety might lead your mind to rush, making it difficult to sleep.
  • Depression can cause oversleeping, either sleeping late or sleeping a lot throughout the day. It might also induce sleeplessness if you have disturbing thoughts.
  • Post-traumatic stress disorder (PTSD) can result in nightmares or night terrors. These may wake you awake and/or make you feel nervous about falling asleep.
  • Mania might make you feel exhilarated or active, so you may not feel exhausted or desire to sleep. You may also have racing thoughts that make it difficult to sleep.
  • Medication might cause adverse effects such as sleeplessness, nightmares, and excessive sleep. Sleep issues might arise after you stop taking your medicine.

If you have insomnia, try out VitaPro Health’s Early Bird Energy for Insomnia. For more information, visit https://www.vitaprohealth.com/product/early-bird-energy-for-insomnia.

How Stress Causes People To Overeat
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How Stress Causes People To Overeat

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Anxiety can have a significant impact on your food intake, resulting in your overeating. Stress eating can derail your weight reduction efforts. The idea is to discover stress-relieving activities that do not involve food.

We’ve all experienced being stressed, whether it’s from a quarrel with a spouse, a job deadline, or simply having too much to accomplish. And if you’re exposed to a lot of it, it might influence your eating patterns. There is a clear link between stress and our hunger – but it isn’t the same for everyone. Being stressed can lead some people to disregard their hunger cues and go for extended periods without eating. Others become emotional eaters who mindlessly nibble as a result of stress.

When we are stressed, our brains transmit signals to our bodies. That is part of our fight-or-flight response to perceived threats in our surroundings. When you are stressed, your body produces cortisol, often known as the stress hormone. Cortisol might drive you to seek sweet, salty, and fatty meals because your brain believes it needs fuel to combat whatever threat is generating the stress.

You may, however, learn how to manage stress without resorting to food. First, you need to understand the connection between being stressed and binge eating.

Stress and Binge Eating Cycle

Being stressed can lead to binge eating disorders as well as the desire to overeat. It is normal for people with the disease to use food to cope with stress and other feelings they desire to suppress, such as anger, grief, and boredom.

It can result in a bingeing cycle that looks like this:

  • You overeat when you’re anxious.
  • When you overeat, you feel guilty or anxious about gaining weight, which adds to your stress.

One in every four persons who binge eat has a mental health condition known as post-traumatic stress disorder (PTSD).

How to Avoid Binge Eating When You’re Stressed

Keeping a food journal might be beneficial. Keep track of the time you binge eat and how you feel while doing so. Once you’ve identified what causes you to overeat, you may attempt these healthy stress-reduction strategies:

  • Exercise. Take a long stroll outside or enrol in an aerobics class. Staying active also takes your focus away from the fridge and pantry.
  • Meditate. For a few moments, concentrate on your breathing. It can help with anxiety and tension. Doing this on a regular basis may help you make more deliberate dietary choices.
  • Consume nutritious “comfort meals.” When you want something to eat, choose meals that will make you feel good without adding fat or calories.
  • Seek assistance. Seek help from professionals such as a therapist or counsellor, a nutritionist, and/or a trainer. When things get rough, even chatting to a friend or relative might help.

If you are experiencing problems with stress eating or overeating, you can try VitaPro Health’s Metabolic Miracle Capsules.

Benefits of Drinking Enough Water for Your Diet

Benefits of Drinking Enough Water for Your Diet

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Do you think you have enough water to keep yourself hydrated? Did you know that the average person should drink 3 litres of water a day? Many people in the UK do not consume enough water daily. Not drinking enough water could cause dehydration. As the human body is around 60% water, it is essential to keep a healthy body hydrated. This is a guide about how water is important to your diet.

Benefits of water in your diet

Digestion

Drinking water before and after a meal can help us break down the food we eat. This helps the digestion of food to be easy and prevents digestion issues. Having enough water in the body can help bowel movements, soften stools and keep you from feeling constipated. Insufficient hydration will slow the digestive process leading to potentially more serious problems.

Lose Weight

clear drinking glass with water

This is one of the biggest reasons why water is important. According to research drinking more water while dieting and exercising can help with weight loss. Studies show that drinking water before your meal will make you feel fuller and eat less. It may help you decrease your appetite, boost your metabolism, burn excess fat and make exercise more efficient. Keeping hydrated massively helps lose weight keeping the body happy and healthy.

Fight illness

Water aids in the delivery of oxygen to body cells, resulting in correctly functioning systems. It also aids in the removal of toxins from the body, so drinking more of it may help prevent toxins from accumulating and negatively impacting your immune system. Water is also vital to keep your organs functioning correctly and it’s also an important aspect of keeping your immune system in peak condition.

Helps the body function properly

Water can maintain your blood pressure levels, and healthy blood consistency and keep blood pressure numbers within the recommended ranges.

Did you know our brains are around 75% water? A sufficient amount of water can help the brain function properly. When you are hydrated the brain would supply do a better job at supplying fresh oxygen and blood while staying alert.

Did you know water acts as a lubricant for muscles and joints? It helps joints and muscles to work properly. Having an adequate amount of water keeps muscles functioning well. About 70% of our muscles are made up of water.

Kidneys need an adequate amount of water to work well and remove waste from the body. Well-hydrated person’s kidneys filter 180 litres of water daily. Also, water helps keep your blood vessels open so that blood can travel freely to your kidneys, and deliver essential nutrients to them.

What happens if you don’t drink enough water

If you don’t drink enough water each day, you risk becoming dehydrated. You should aim for at least 8-10 glasses of water a day.  Mild dehydration can make you feel tired and can impair normal bodily functions. It could be fatal if you have severe dehydration, it could lead to kidney damage. If you don’t stay hydrated you could have these possible effects on your body:

  • Risk of stroke
  • Change of mood
  • Slow metabolism
  • Headache
  • Weight gain
  • Fatigue

Have any questions?

Here at VitaProHealth, we offer high-quality supplements to help boost your general health. If you are looking for more information about certain diets, general health queries or want to know more about women’s health, check out our blogs to find out more. Please do not hesitate to contact us if you have any enquiries. Contact us by email via info@vitaprohealth.com. Our team would be happy to assist you with any of your enquiries.

What to Put In Your Diet to Improve Your Skin

What to Put In Your Diet to Improve Your Skin

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After 2 years of lockdown measures, 2022 is the year for you to take control of your skin and diet. A woman at any age is always looking for a way to improve the look and feel of their skin. The cosmetics industry uses this to continue to distribute creams and serums so people can have that healthy glow. Yet, did you know your diet could play a part in this as well?

If you have not looked into it, there are tons of research looking into what specific vitamins your body needs to have to make your skin continue to look youthful. Here is everything you need to know.

Vitamin E

Vitamin E is a strong antioxidant which may help to protect skin from UV damage. Furthermore, topically administered vitamin E may nourish and protect your skin from free radical damage. Vitamin E also helps to strengthen skin barrier function and has moisturising and healing properties. Vitamin E is also a natural anti-inflammatory, which means it may soothe and relax the skin.

Increasing Vitamin E Intake:

Like any other vitamin, vitamin E can be found in different types of food. The recommended amount of vitamin E is 4mg a day for men and 3mg a day for women. Good sources of vitamin E are:

  • plant oils – such as rapeseed (vegetable oil), sunflower, soya, corn and olive oil
  • nuts and seeds
  • wheat germ – found in cereals and cereal products

If you know your diet does not include enough vitamin E, try taking supplements that contain the correct amount of this vitamin. One of our products, that contains vitamin E, is our Routine Vita Veg Capsules.

Vitamin K

Have you ever wondered what vitamin you need to help with blood clotting? Well, the answer is vitamin K. This is a vital vitamin that aids in the process of blood clotting and helps the healing process of wounds, bruises, and areas affected by surgery. Aside from this, vitamin K does help with the overall look of your skin. Vitamin K helps to lighten under-eye circles, aids in the appearance of dark spots, reduces the appearance of stretch marks and helps to reduce visible wrinkles.

Increasing Vitamin K Intake:

Unlike other vitamins, the recommended amount of vitamin K you require is based on your body weight. It has been said that adults need approximately 1 microgram a day of vitamin K per kg of their body weight. This means if you weigh 65kg, you will need 65 micrograms (1000 smaller than 65mg) of vitamin K each day.

Good sources of vitamin K are:

  • green leafy vegetables – such as broccoli and spinach
  • vegetable oils
  • cereal grains

If you know your diet does not include enough vitamin E, try having a look at taking supplements that contains it. One of our products, that contains vitamin K, is our Routine Seaweed Capsules.

Collagen

Every time you hear skin and hair supplements you instantly think of collagen. Why? Because it is the most lavish protein in the human body. Collagen is found in bones, muscles, skin and tendons – it is the thing that holds everything together.

Collagen peptides or supplements containing collagen have been demonstrated in various trials to help prevent the ageing of your skin by minimising wrinkles and dryness. These supplements may work by encouraging your body to make its own collagen. Collagen supplements may also encourage the creation of other proteins that support skin structure, such as elastin and fibrillin.

Increasing Collagen Intake:

There are tons of different methods to get collagen into your body. From collagen powders, injections and supplements. But, what do you have to eat to get your collagen?

Good food sources of collagen are:

  • bone broth
  • chicken
  • seafood
  • leafy greens

If you are looking for your next favourite collagen supplement, here at VitaProHealth we have one for you to try. Try our Routine Ultra Collagen Capsules today to get your collagen shot!

Pro tip: if you are looking to increase your collagen intake, it is recommended you look at your vitamin C as well. This is due to it helping the production of this protein. Check out our Routine Vitamin C supplement as well.

How We Can Help

Here at VitaProHealth, we are always looking for ways to offer you the best supplements for your health journey. Whether this is to get healthy skin or help you lose weight for a special event, we are here to help with a range of specialists at hand. Check out our general health lifestyle page to find out more and have a look at our supplements that you might need.

If you have any questions about our supplements, contact us today at info@vitaprohealth.com and we will answer any queries.

Everything You Need To Know About Dry January

Everything You Need To Know About Dry January

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New Year, it is time to revisit your Dry January promise. At the end of the Christmas period, we always say to ourselves “never drinking like that again” or “I want to cut down on the amount of alcohol I drink”. Dry January is used as a way to spread awareness of the effects alcohol has on your body. This is a month-long challenge that encourages you to go 31 days without alcohol. What a brilliant way to give yourself a break!

How does Alcohol Affect the Body?

Like anything you eat or drink, there are after-effects on your body. Alcohol has short-term and long-term effects on your body. Many of these effects are down to the number of alcohol units you have within a period of time.

Alcohol Short Term Effects:

Here is a list of the short-term effects:

  • Feelings of relaxation
  • Changes in mood
  • Slowed or slurred speech
  • Impulsive behaviour
  • Trouble focusing
  • Loss of coordination
  • Gaps in memory this is also known as blackout drunk
  • Changes in hearing, vision and perception
  • Being giddy

As well as the effects of drinking the next day (hangover), such as nausea, headache and dizziness.

Alcohol Long Term Effects:

Here are some of the long-term effects of drinking:

  • Insomnia
  • Changes of mood
  • Weakness of the immune system
  • Changes in libido (sex drive)
  • Changes in appetite and weight
  • Problems with memory
  • Difficulty focusing

What Counts As Too Much Alcohol?

Do you look at the recommended amount you should drink on a night out? Does it cross your mind? Do not worry if it does not, but maybe you should look into this.

Like calorie intake, there is a recommended amount of alcohol you should be having so it does not have a massive effect on your body. For both men and women, it is recommended that you shouldn’t be having more than 14 units a week. It is advised that if you regularly drink, you should spread these units across three or more days within a week. This allows your body time to remove the alcohol from your system.

What happens if you drink more than the recommended amount?

If you binge drink or drink a large number of units regularly, you may be at risk of other health conditions. If you are drinking more than 14 units of alcohol per week for over 10 years, you have a higher chance of getting these types of illnesses:

  • Cancers of the mouth, throat and breasts
  • Increased risk of having a stroke
  • Heart disease
  • Liver disease
  • Brain damage
  • Damage to the nervous system

There is also some evidence that constant drinking of more than 14 units a week may cause your mental health to deaerate.

Additional Information

Alcohol change has an app that helps to keep track of the amount of money you have saved by not drinking called Try Dry.

Here are some more sites with info on how much alcohol (units) is recommended per week:

How We Help

Here at VitaProHealth, we provide the highest quality supplements available to help you with your needs. Whether you looking for supplements to help perk you up during Dry January or if you want to look after your health within 2022, we can help you there.

Our supplements are the best vitamins and minerals for people who keep vegan helping to give their bodies everything they would need. If you have, any questions about what the best vitamins are for you or want to know more about our general health page. If you have any queries please contact us via email at info@vitaprohealth.com.

Ways to Improve Your Mental Health in Winter

Ways to Improve Your Mental Health in Winter

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Winter is in full swing. This time of year can prove to be challenging for many individuals, not only for their physical health but mental health also. With shorter days, less sunlight and colder weather, it can leave us all feeling a little lonely and down.

Winter blues, also known as Seasonal Affective Disorder, affects about 2 million people in the UK and 12 million across Europe. There are many different ways you can do to help your mental health during the season. We have gathered a list of ways to improve your mental health this winter.

Exercise

 

 

 

 

 

 

 

 

Exercise is proven to increase the levels of endorphins and serotonin in your body, both these hormones contribute to a happier mood. This in turn will improve your mental health. It is understandable at this time of year all you want to do is bundle up and keep as warm as possible. However, exercising has many benefits. Even the government recommends at least 150 minutes of moderately intense exercise each week.

It is important to remember that there are many ways to exercise. One of them may be running with the treadmill at home, another could be yoga, gym, or even indoor swimming. It does not necessarily have to be out in the cold. Now that makes the idea of exercising a whole lot more inviting. Another benefit is that this is effective in warding off health issues, in the future and the present.

Vitamin D

vitamin d

 

 

 

 

 

 

There are many benefits of vitamin D, as it helps to regulate the amount of calcium and phosphate in the body. During summer, it is easy to get the required amount of vitamin D you require due to the amount of sunlight we get. However, as there are fewer hours of sunlight during winter, we get a fewer amount of vitamin D. Studies have proven that there is a correlation between vitamin D deficiency and poor mood. This will result in damaging your mental health too.

In order to combat this, either take vitamin D supplements or consume foods that contain vitamin D. These are oily fish, red meat, liver, egg yolks, and fortified foods (e.g. fat spreads and breakfast cereals).

Here at VitaProHealth, we have 3 products containing vitamin D: Routine Brain Function Support, Routine Advanced Immuno Defence, and Routine Ashwagandha Capsules. To find out what other supplements we offer, check out our shop now.

Meditate

meditate

This is something you may have heard many times but not actually considered. Yes, this does make a difference. It is so easy with life to get caught up. Job, working out, eating and showering. We form habits and sometimes we are mindlessly living. It is important to take time to pause and just breathe. When you meditate, this allows you to remain in a state of being calm and feeling peace, which drastically improves your mental health. If you want more information on meditation, check out this blog we have done on meditation.

Socialise

socialise

It is very convenient at this time of year to be able to, isolate yourself and not want to socialize. Contrary to what feels easiest, this is not the best thing to do for your mental health. Spending time to socialise, whether it be with friends, family or your significant other can make a difference. Whether it be from being able to vent about your thoughts or feelings, or it can be another reason that is completely different. An example of one is just grabbing lunch, or even doing something, like going to watch a movie or playing sports. It really is up to you, there are so many ways to socialise, that there is bound to be one that floats your boat.

How we can help you?

Here at VitaProHealth, we care about both your physical and mental wellbeing. The fact is that the two are more related than you would think. This is why it is essential to keep an eye on what kind of food you are eating. It isn’t easy to meet all your dietary needs purely through your regular meals.  That is where supplements come in, an easy method to intake the vital vitamins and minerals your body needs. The good news is we sell them, so look no further. Check out our shop page to find the perfect supplements for you.

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