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Category Archives: Health

Nutrients for Healthy skin

Is beautiful skin just the play of genetics? Do you need all those expensive high-end products to get the ‘glow’? Well, we have good news for you! You can be beautiful from the inside out by eating great nutrients and supporting your body with healthy lifestyle choices! To keep your skin looking wonderful – feed it well from the inside! Let’s see together what the essential nutrients for healthy skin are!

Go for Vitamin C

“C” stands for collagen, too – this vitamin supports the skin proteins to hold their shape. By the way, it’s a robust antioxidant since it protects from free radicals and even lowers the chance of skin cancer! Slower-healing sores, easy bruising, and bleeding gums – are signs of low levels of vitamin C. This vitamin is vital for our immune system, but not just that, it promotes radiant, glowing skin and delays ageing! Blemishes and skin tags can heal if you consume enough kiwi fruits, oranges, strawberries, blueberries. If you opt for a supplement, Goodwill Pharma’s Vitamin C granules are great for travelling or those busy days. 

Eat plenty of zinc 

Did you know that the outer layer of your skin has five times more zinc than the layer underneath? This mineral helps when you injure your skin by keeping the cell walls stable and dividing and growing. Zinc protects the skin from UV damage and acts as an antioxidant! Eczema and itchy rashes are some signs that you may lack zinc. Putting moisturizers and steroid creams on skin will not help you in this case – but getting enough zinc from your diet will do! Good sources of zinc are cheese, cereal products, meat, and shellfish. If you are taking zinc supplements, please be aware that they may cause nausea, vomiting, or anaemia if taken in excess. However, taken by the recommendations, it can do wonders with your skin! Goodwill Pharma’s Zinc is a safe supplement available and used for its many benefits.

Get enough Vitamin D

Close up brunette half naked woman 20s with perfect skin nude make up hold avocado isolated on beige pastel wall background studio portrait. Healthcare cosmetic procedures concept. Mock up copy space

We wrote about the benefits of this vitamin on various topics, including pregnancy and immune system regulation. Yet, there is one more gain from it – prevention from premature ageing! Having optimal vitamin D levels may impact your overall health, even your skin! Experts say there is a strong link between vitamin D and your skin, and it is crucial to get the right amount by sun exposure, foods, or supplements. The ‘sunshine vitamin’ plays a significant role in skin protection, rejuvenation, and contributes to skin cell growth, repair, and metabolism. It even strengthens the skin’s immune system and may destroy free radicals that cause premature ageing. 

Vitamin D is a hot topic these days, mainly because a significant proportion of the worldwide population is deficient in this nutrient. There is increasing evidence that it is a blessing for almost every tissue in our bodies – brain, heart, muscles, immune system, and skin!

Nutrients rich in vitamin D are egg yolks, mackerel, salmon, tuna fish, and beef liver. There are only a few natural sources, but daily sun exposure for at least 20 minutes is essential also. Goodwill Pharma’s Vitamin D is an excellent option for those who live a busy lifestyle.

Get to know Astaxanthin

Astaxanthin is a carotenoid pigment in trout, microalgae, yeast, and shrimp, among other sea creatures. This pigment gives a pinkish colour to Pacific salmon. Nonetheless, it has many health benefits, too. This fascinating carotenoid makes your skin younger, helps with oxidative stress, and has anti-inflammatory properties, immune-enhancing effects, effects on skin damage, and effects on DNA repair. Numerous studies are done to prove Astaxanthin has many incredible benefits indeed! Astaxanthin may act as an internal sunscreen by blocking UVB ray damage! Yet, it should not replace sunscreen. Consuming foods rich in Astaxanthin (salmon, shrimp, and seafood) may benefit your overall health. However, you can get some great products on the market, too. Goodwill Pharma’s Astax contains additional zinc, selenium, and vitamin C!

Bonus: Can we beat acne with diet? 

Acne is an infection of the sebaceous glands of the skin. These glands are stimulated by hormones (androgens). If you struggle with acne, the best way is to cut back on saturated and hydrogenated fats in margarine and processed foods. Junk food and foods high in sugar, cakes, biscuits, ice cream, and chocolate are potential dangers, too. Choose more raw vegetables, whole grains, fresh fruit, fish, and cooked food. It is best to include selenium-rich foods, like Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts, and wholemeal bread. Follow these steps and heal your skin. Lifestyle changes are cheaper than expensive cosmetic procedures, and a healthier appearance – clean skin often accompanies them!

Takeaway

You won’t need those pricey creams, skin injections, and heavy makeup if you consume healthy food rich in vitamins and minerals! The critical ingredients in your daily intake may include vitamin C, vitamin D, Zinc, and Astaxanthin. Luckily, we can get this food at the market. Effective treatments can come from the inside out and give a beautiful glow to our skin!

Please, follow our blog to read the newest articles on health. We would like to hear from you; comment below and follow us on our social media platforms!


Resources:

https://www.bbcgoodfood.com/howto/guide/eat-your-way-fabulous-skin

https://www.mindbodygreen.com/articles/astaxanthin-benefits

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642156/

https://www.nuffieldhealth.com/article/how-to-make-your-own-vitamin-d-face-mask

https://www.insider.com/how-does-vitamin-d-affect-your-skin-2019-1#vitamin-d-is-largely-linked-to-bone-health-but-is-also-crucial-for-your-skins-health-1

https://www.bbcgoodfood.com/howto/guide/what-zinc

https://www.webmd.com/beauty/nutrients-for-healthy-skin#2

What supplements are safe and unsafe during pregnancy

Do you often worry about your pregnancy and good outcomes? For best results, it’s incredibly relevant to maintain a healthy lifestyle if you’re pregnant or trying to conceive. A nutritious diet, intake of necessary vitamins and minerals, moderate exercise, and a positive attitude are beneficial for your pregnancy. Yet, there are countless supplements, herbs, and prenatal vitamins offered on the market. It can be confusing to evaluate what’s best for your body and what you should avoid. So, let’s dive in and see what supplements are safe for your pregnancy and what aren’t!

Most essential vitamins for pregnancy

Your healthcare provider may suggest that you take prenatal vitamins so that your body has the most essential vitamins and minerals for a healthy pregnancy. Of course, eating healthy is a great idea – but covering any nutritional gaps in your diet will be beneficial, too.

It is safe to say that prenatal vitamins help get all the nutrients. Therefore, you should start taking prenatal vitamins before conception and during your pregnancy and even breastfeeding. 

Here are some essential vitamins and minerals that are extremely important for you. 

  • Folate

Women of reproductive age are encouraged to take 400 micrograms of folic acid (B9 vitamin) each day. This will prevent major birth defects of the baby’s brain and spine (spina bifida). In addition, folic acid helps form the neural tube when the baby develops early during pregnancy. 

  • Iron

Iron is necessary during pregnancy because maternal blood volume increases by 45 per cent. This mineral is crucial for oxygen transport and the healthy growth and development of your baby and the placenta. Anaemia during pregnancy has been associated with preterm delivery, maternal depression, and infant anaemia.

  • Vitamin D

You may have low vitamin D levels during the wintertime between September and March. Vitamin D regulates the amount of calcium and phosphate in the body needed to keep bones, teeth, and muscles healthy. Goodwill Pharma’s Vitamin D3 contains the optimal levels needed.

  • Magnesium

Magnesium is an essential mineral required to regulate body temperature, nucleic acid, and protein synthesis, with an integral role in maintaining nerve and muscle cell electrical potentials. It may reduce fetal growth restriction and preeclampsia and increase birth weight. Deficiency in this mineral during pregnancy may increase the risk of chronic hypertension and premature labour. Goodwill Pharma has a top-rated product Magnewill Rapid which provides an optimal dose of magnesium – 375 mg.

  • Zinc

Taking zinc during pregnancy reduces preterm births. Many women of childbearing age today may have mild to moderate zinc deficiency. Low zinc concentrations may cause preterm birth or even prolong labour. Therefore, goodwill Zinc can increase the fertility rate significantly.

  • Vitamin C

Vitamin C is vital for both mom and baby. It is needed for tissue repair and wound healing, and it helps your baby’s bones and teeth develop, too. In addition, vitamin C increases your ability to absorb iron.

The first few weeks of pregnancy are significant for fetal health and development. Taking folic acid and other prenatal vitamins can help reduce the risk of some birth defects. Keep taking prenatal vitamins throughout your entire pregnancy and even while breastfeeding!

Vitamins to avoid during pregnancy

There are specific vitamins and minerals you should skip taking during pregnancy. These can cause trouble, so we encourage you to avoid them.

  • Vitamin A

Vitamin A, or retinol, benefits your skin and vision. However, when you are pregnant, taking too much vitamin A can cause birth defects. This vitamin is essential for fetal vision development and immune function, but too much vitamin A can be harmful. 

  • Vitamin E

Higher doses of vitamin E don’t improve outcomes for mothers or babies and may increase the risk of abdominal pain and premature rupture of the amniotic sack.

  • Iodine

Iodine is a very essential nutrient during pregnancy. It is needed for the proper development of the fetus. Yet, when taken in excess, it can affect thyroid function. Iodine overdose may cause hyperthyroidism or hypothyroidism. Too much iodine may also affect the neurodevelopment of the child.

We encourage pregnant women not to take any single vitamin or mineral supplements in higher-than-normal doses unless a healthcare provider recommends for an exceptional condition. This is because higher amounts of fat-soluble vitamins can be toxic. These fat-soluble vitamins are vitamins A, D, E, and K. 

Takeaway

Expectant mothers are encouraged to take prenatal vitamins to support fetal development and healthy pregnancy. However, taking higher doses of fat-soluble vitamins – A, D, K, and E may cause birth defects. In addition, these vitamins may be dangerous for the baby, causing preterm birth, affecting the child’s neurodevelopment, and causing abdominal pain. Therefore, taking your necessary vitamins throughout your pregnancy will benefit both the mother and child.

We hope you enjoyed today’s article! Please, share it with a friend! Comment below on your experiences with vitamins during pregnancy! Read and follow our blog!

Resources

https://www.healthline.com/nutrition/supplements-during-pregnancy#safe-supplements

https://www.medicinenet.com/birth_defects/article.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1804304/

https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

What are the benefits, sources and recommended daily intake of zinc?

You may have heard you need zinc, but how much zinc do you actually need and why is zinc important? What are really the zinc benefits and which sources provide you with a good daily dose?

Zinc is needed only in small amounts – in other words, it is a trace mineral. It contributes to the creation of DNA, cell growth, building proteins, healing, and the immune system. Zinc helps cells to grow and multiply, so it is very much needed in pregnancy, childhood, and adolescence. Since the body doesn’t store this mineral, it is vital to know good sources of zinc and ingest it daily.

What are the benefits of zinc?

Woman breaks a chocolate brownie - dark chocolate is an excellent source of zinc

Our body uses zinc in essential processes. This mineral is the second most abundant trace mineral in the body after iron, and it is present in every single cell. 

Enzymes need zinc for metabolism, digestion, and nerve function. It is crucial for the development and function of immune cells. This is a piece of good advice, especially during the flu season!

Our skin benefits from zinc, too. Beautiful, healthy, and glowing skin is not possible without zinc! We need zinc for taste and smell because one of the enzymes for proper taste and smell depends on this nutrient. So zinc deficiency can reduce your ability to taste or smell! 

What are good sources of zinc?

Female hands hold a grey-orange stone, with zinc in it

Eating healthy, nutrient-rich whole foods will enhance your well-being. Did you know that a good amount of zinc in your diet is strongly linked to an efficient and potent immune system? So let’s see together what food we need to buy on the market!

Non-vegetarian sources of zinc

Chicken, beef, and pork provide a decent amount of zinc to your diet. Choose lean meats, like lean beef, pork tenderloin, and boneless chicken breasts. One cup of chopped roasted, skinless chicken breast provides 19 percent of the daily recommended value of zinc!

Eggs also contain zinc, so don’t forget to have at least one today!

Yet, not all zinc food sources are equal. Zinc absorption in the gut is significantly higher when the mineral is consumed from animal protein versus plant sources! Phytates – chemical compounds found in plants – inhibit zinc, calcium, and iron absorption. Something to consider when we plan our diet!

Vegetarian sources of zinc

Food sources of zinc include chicken breast, liver, carrots, garlic, nuts and seeds, most of which are in bowls

Fortunately, there are plenty of non-carnivorous sources of zinc! Filling your plate with plants will do wonders for your health. A plant-based diet is linked to lower mortality risk, so let’s make a list for our grocery shopping today:

Mushrooms, spinach, broccoli, kale, and garlic contain a decent amount of zinc, plus other vitamins and minerals! One cup of mushrooms and kale contains about 3 percent of the daily value of zinc. 

Legumes like chickpeas, lentils, beans – add foods like hummus, black beans to your daily meals for extra zinc benefits! ¼ cup of hummus contains 8 percent of the daily recommended values of zinc. 

Nuts, seeds are the next great source of zinc that will enrich your diet. Pumpkin seeds, oatmeal, chia seeds, cashews, pecans, peanuts – there are plenty of them! Choose your favourite!

Lastly, a sweet dessert surprise! Dark chocolate is a wonderful source of zinc! The darker, the better: 60-69% cacao contains 7 percent of the recommended daily value of zinc, while 70 to 85% cacao contains 8 percent. Plus, it will lower your blood pressure and improve blood flow! 

How much zinc do you need daily?

Having a variety of good healthy sources of zinc in your diet will ensure you get all the zinc benefits. However, high doses of zinc reduce the amount of copper the body can absorb. This could lead to anemia and the weakening of the bones.

A balanced diet is the best choice to avoid the side effects. So do not take more than 25 mg of zinc a day unless otherwise advised by a doctor!

The recommended amount of zinc you need according to the UK guidelines is: 

  • 9.5 mg a day for men 
  • 7 mg a day for women

People with low levels of zinc can use zinc supplements. Since our body can’t produce zinc on its own, the increased intake is necessary in these cases. We recommend talking to your healthcare provider for more information and an individual health plan. 

Takeaway

As a trace mineral, zinc is needed in small amounts and can come from a variety of sources. However, zinc benefits are many, and with good sources of zinc, these are easy to obtain. Our body uses it in every cell and supports our immune system, cell growth, development of the human body – so we need zinc at every stage of our lives! There are plenty of good natural sources, and a balanced diet can ensure you have everything you need. Take care of your health – especially now in the flu season and amidst the Covid-19 pandemic!

If you found this article helpful – share, save, and comment! Read our blog for more information on health and supplements!


Sources:

https://www.nhs.uk/conditions/vitamins-and-minerals/others/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146416/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042409/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/

https://pubmed.ncbi.nlm.nih.gov/24506795/

https://pubmed.ncbi.nlm.nih.gov/23914218/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872795/

https://www.healthline.com/nutrition/zinc

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775249/

GOOD SOURCES OF MAGNESIUM: Where to get it, how much magnesium do you need, and why you should take it

What are some good sources of magnesium? and how much do you really need? Maybe you’ve asked yourself these questions, given that we often hear that magnesium is super important.

Let’s start with why magnesium is important? Believe it or not, this mineral plays a role in over 300 enzyme reactions in the human body. It also helps our skeletal, cardiovascular, and also our immune systems. Magnesium can also help with diabetes, migraines, and anxiety.

Read on to find out more about the benefits, dosage, forms, and sources of magnesium.

Why are good sources of magnesium important for your body?

A picture of a man in a good shape stretching on a race track, with an X-ray of his bones, which are strong because of magnesium.

Bones 

Magnesium is essential for bone health and formation. For instance, research shows a connection between correct magnesium intake and higher bone density. Also improved bone crystal formation, and a lower risk of osteoporosis in females after menopause. 

It also helps to regulate calcium and vitamin D levels. Which are two other nutrients vital for bone health.

Heart and blood vessels

Like other muscles, the heart needs magnesium to be healthy.For example a  2018 review found a relation between magnesium deficiency and an increase in the risk of cardiovascular problems, heart attacks, and strokes. 

Magnesium also helps to regulate high blood pressure. By helping blood vessels relax. It affects the metabolism of sodium, potassium, and calcium.  

Immunity

Magnesium is helpfullin the synthesis, release, and activity of cells of the immune system. It is also necessary for vitamin D to work.

Diabetes

Research shows that high magnesium diets are connected with a lower risk of type 2 diabetes. A possible explanation could be the role magnesium plays in glucose and insulin metabolism.

Magnesium deficiency may actually worsen insulin resistance. Which is a condition that often leads to type 2 diabetes. On the other hand, insulin resistance may cause low magnesium levels.

Migraine 

Magnesium deficiency can affect neurotransmitters. It can also restrict blood vessel constriction. Which are factors that link to migraines. According to a review, magnesium therapy may be useful for preventing migraines.

Anxiety

Magnesium levels may be related to mood disorders like depression and anxiety.

According to a review from 2017, low magnesium levels may cause higher levels of anxiety. This can be explained by activity in the hypothalamic-pituitary-adrenal (HPA) axis. Which to clarify is a set of three glands that control our reaction to stress.

How much magnesium do you need? 

A picture of two adult men and women on a beach, with spread arms and in good mood, because they get enough magnesium.

Our body naturally has magnesium, but cannot make it on its own. So the amount we need depends on our age and gender. For instance, women aged 19 or older need 310 milligrams (mg) a day. 350 mg if they are pregnant. Adult men under 30 need 400 mg a day. 420 mg if they are over 30.

Having a magnesium deficiency is rare in healthy people who eat a balanced diet. However, you might be more prone to have low magnesium levels if you have another health condition. Also If you’re taking certain medicines, or as a result of a restricted diet low in vegetables and nuts.

If you do have a magnesium deficiency, you might experience symptoms such as;

muscle twitches

cramps

fatigue

muscle weakness

high blood pressure

irregular heartbeat

asthma

mental disorders

What are good sources of magnesium? 

Many people get enough magnesium through the foods they eat. To clarify the richest source of magnesium is in fish, such as salmon, pollock, mackerel, or halibut. However, You can find it in green vegetables, like spinach, nuts, beans, peas, and whole-grain cereals. 

However, in addition to these sources of magnesium, you might need to take magnesium supplements . You can take them in the recommended amounts of  65 mg/day for children ages 1-3. 110 mg/day for children ages 4-8. 350 mg/day for adults, and children ages 9 and up.

Not all sources of magnesium are equal

A picture of dark chocolate, carrot, oranges, salmon, yams, eggs, milk, parsley, apples and other food that are good sources of magnesium.

Magnesium comes in different forms: 

Magnesium citrate is one of the most commonly recommended sources of magnesium. It has a laxative effect and is used to clean the intestines before surgery or as a preparation for certain procedures. (e.g., colonoscopy, radiography), usually with other products. In addition, It may also be used for the relief of constipation. 

Magnesium gluconate is used to prevent and treat low amounts of magnesium in the blood. In addition, It can be used to treat symptoms of too much stomach acid such as heartburn, and acid indigestion. 

Magnesium glycinate is the go-to form of magnesium for doctors. Together with magnesium citrate, it is more bioavailable than other common forms of magnesium. It is a great option for magnesium supplementation. 

Goodwill Pharma’s Magnewill Rapid contains optimal doses of these three salts in their water-soluble form, which makes them readily available.

The takeaway 

To sum up, Magnesium is one of the essential pieces of the health puzzle. You should know which forms and doses you need and what benefits they will bring you. 

To get more interesting information about magnesium and other minerals, read our News


Sources: 

https://www.medicalnewstoday.com/articles/286839

https://www.webmd.com/diet/magnesium-and-your-health#1

https://www.healthline.com/nutrition/magnesium-deficiency-symptoms

https://www.mindbodygreen.com/articles/magnesium-glycinate

WHERE TO GET VITAMIN D AND WHY: Exciting research and new uses

Are you getting enough vitamin D? If you are, then you belong to the privileged half of the global population. According to studies, 50% of people worldwide have the “sunny vitamin” insufficiency, while about 1 billion are deficient. 

If you lack this element, you might consider increasing your intake through foods rich in vitamin D, or supplements. Read on to find out why it is so beneficial. 

Why is it important?

It needs no special introduction, since it has been in focus lately, especially in the context of the COVID 19 pandemics. 

Most of us are aware of vitamin D’s importance for our skeletal system and teeth, thanks to its ability to maximize the absorption and use of calcium. It is also known to be beneficial for muscle, heart, and lungs health.

Yet, there is so much more to this powerful vitamin than we can imagine. Scientists keep discovering its new fascinating properties with incredible implications for our health.

Vitamin D and urinary health

Are late night trips to the toilet becoming a nuisance? One of the latest discoveries is the impact of vitamin D on the bladder function and some common urinary problems such as pelvic floor disorders, urinary incontinence, or overactive bladder . 

Recent reviews of several past studies have demonstrated a strong link between sufficient Vitamin D intake and good urinary health. 

On top of everything else we have learned, this may sound unbelievable, but there is a clear explanation. The muscle which contracts to allow urine out of the bladder contains vitamin D receptors. Consequently, the vitamin can help strengthen this and other muscles in and around the pelvic floor. 

Moreover, a study from 2019 found a correlation between low vitamin D levels and  an increased risk of bladder cancer.

Vitamin D could be important for COVID 19

Vitamin D is famous for its immune-boosting properties. However, some recent findings shed new light on its ability to fight even the coronavirus. 

It has long been known that vitamin D deficiency significantly correlates with the severity of SARS-CoV-2 infection, but now we know more about the mechanisms through which it helps our immune system fight off the disease. 

When the virus enters our body, its protein spikes attach to a protein on the surface of our cells. The virus then hijacks the host cell’s protein-making machinery to translate its RNA into new copies of the virus. In just hours, a single cell can be forced to produce tens of thousands of new virus particles, which then infect other healthy cells. 

Enter vitamin D! Recent studies discovered that its metabolites can inhibit replication machinery enzymes of COVID 19 virus, thus hindering the infection and reducing its severity. 

Another way in which the virus can hurt us is the occurrence of the so-called cytokine storm. Cytokines are small glycoproteins produce by various types of cells throughout the body. When released, cytokines can promote a wide range of functions. One of those functions is in response to inflammation. If this response is uncontrollable, a cytokine storm occurs. When this happens, various inflammatory cytokines are produced at a much higher rate than normal, thus allowing  for more immune cells to be recruited. This can lead to acute respiratory distress syndrome (ARDS), which has accounted for a significant number of deaths from SARS-CoV-2.

The “sunny vitamin” however seems to  modulates our immune response and prevents severe autoimmune reactions. While there are other ways to treat and suppress cytokine storms, proper and timely use of vitamin D might actually help prevent them. More research is necessary, but the results so far are promising.

Fight D-ficiency with these foods 

One of the most common ways to get this crucial vitamin for our bodies is by exposure to the sun. Experts say that exposing a good amount of your skin to the sun for 15 to 20 minutes is the best way to activate it. Especially during the strongest sun hours of the day, which are typically 11 a.m. to 2 p.m.

You can also get it from various foods. The best choice is salmon, preferably wild, rather than farmed. A 3.5 ounce (100 grams) piece of Atlantic salmon should provide 526 international units (IU) of vitamin D, which is 66% of the daily value. Other sources include tuna, sardines, eggs, mushrooms, and vitamin D-fortified dairy products. 

The bottom line 

The “sunshine vitamin” is here to stay. Even when the skies are grey. Everyone in the UK is advised to take a daily supplement during the autumn and winter months (October to early March), when we cannot make vitamin D from sunlight.

Goodwill Vitamin D3 will cover your daily needs for this vitamin when you can’t get the sufficient amount from sun or diet. 

You can find a lot more information about this vitamin and other interesting health topics on our blog.


Sources: 

https://www.eatthis.com/news-vitamin-d-bladder-study/

https://pubmed.ncbi.nlm.nih.gov/34491371/#affiliation-1

https://www.news-medical.net/health/What-is-Cytokine-Storm.aspx

https://journals.physiology.org/doi/full/10.1152/ajpendo.00174.2021?utm_campaign=9.9.2021&utm_medium=PressRelease&utm_source=ajpend

https://www.eatthis.com/best-food-to-eat-for-vitamin-d/

IMMUNE SYSTEM AND GUT CONNECTION: Let food be thy medicine

Is the immune system and gut connection something you should think about? Statistics show that 43% of the UK population have experienced digestive problems at some point in their lifetime. However, only 59% of those people have ever visited a doctor to discuss them. The report provides a list of the most frequent symptoms of digestive issues:

Abdominal pain (63% of cases)

Diarrhoea (55% of cases)

Bloating (53% of cases)

Flatulence (44% of cases)

Constipation (44% of cases)

Usually, digestive problems settle down on their own – but not always. For instance, In some cases they are ongoing problems, digestive issues can indicate a more serious condition. We recommend speaking to your doctor if your symptoms don’t improve in two weeks!

Our gut breaks down the food we eat and absorbs nutrients that support our body. These affect energy production to hormone balance, skin health, mental health, and toxin elimination. About 70 percent of the immune system is stored in the gut! So, by maintaining our digestive system – we also support our immunity!

How is gut connected to the immune system?

Whole grains in various bowls are a perfect example of food for healthy gut

Firstly the gut microbiota resides in the gastrointestinal tract. It ensures essential health benefits to our bodies. Major alterations of the gut microbial responses can cause immune dysregulation – which could lead to autoimmune disorders!

Beneficial bacteria in the gut – Bifidobacterium, and Lactobacillus – regulate our immune system. They inhibit the growth of pathogens by competing for resources and support the development of immune cells. 

Additionally, they fight against inflammation and protect the gut barrier. The bacteria also produce metabolic products and contribute to the immune response.

Our bodies store more bacterial cells than human ones. This is a community of bacteria that lives in and on us – they are called the microbiome. Each microbe species performs specialised jobs – just like a company! Together, they keep us healthy. 

In our gut, the bacteria balance is critical because they ensure the immune response.

5 ways to improve gut health and immune system

Fortunately, we can improve gut health by introducing simple life changes. Because of the immune system and gut connection, this can have a major impact on our health. Let’s see what we can do!

1. Take probiotics and eat fermented foods

Fermented foods are becoming incredibly popular. For example, by eating the fermented food or taking probiotic supplements, you’ll boost the beneficial bacteria in the gut. Fermented foods are certainly great natural sources of probiotics.

They include:

  • Sourdough bread – made from fermented dough,
  • Kimchi – fermented cabbage,
  • Kombucha – fermented green or black tea,
  • Tempeh – made from fermented soybeans,
  • Cultured milk and yogurt.

2. Consume less sugar and sweeteners

In case you have a sweet tooth – you are certainly at higher danger of gut dysbiosis, which is an imbalance of gut microbes. Artificial sweeteners aren’t good either. They can negatively impact blood glucose levels due to their effects on gut flora. In other words, artificial sweeteners may increase blood sugar even though they are not sugar! 

It is crucial to eat sugary food in moderation and consume more healthy organic food!

3. Avoid taking unnecessary antibiotics for better connection between gut and immune response

We often take medicine like antibiotics to fight off bacterial infections. 

Overuse is certainly a significant public health problem that can lead to antibiotic resistance. In addition, antibiotics damage the gut microbiota and immunity. Even 6 months after their use, the gut still lacks several species of beneficial bacteria.

4. Reduce stress for healthier gut

We all know that stress can be dangerous to our health. Managing stress is certainly significant for many aspects of health – including gut health!

For example, studies suggest that psychological stressors can disrupt the microorganisms in the intestines. Even if the stress is only short-lived!

The following stressors may negatively affect gut health:

  • psychological stress,
  • environmental stress (extreme heat, cold, noise)
  • sleep deprivation,
  • disruption of the circadian rhythm (day/night circle).

Milder cases of indigestion are commonly caused by stress. The symptoms generally include acid reflux and heartburn. To soothe discomfort, we suggest trying Pepto Soda. It is a convenient, practical solution with a pleasant lemon flavour.

For more info on everyday stressors, read our previous blog post.

5. Digestive enzymes equal better gut and immunity

5 pills on two green leaves illustrate digestive enzymes which are great for gut health

By good luck, we have plenty of food that contains natural digestive enzymes! Think pineapples, papayas, mangoes, honey, bananas, avocados, kefir, sauerkraut, kimchi, miso, kiwifruit, and ginger. By adding any of these foods to your diet they’ll help promote digestion and better gut health!

If you have a leaky gut, enzyme support is beneficial to healing and rebuilding the gut. Supplemental enzymes, taken before eating, provide energy for digestion. Food is then easier to break down and nutrients to assimilate.

You can read more on digestive enzymes here.

Try a food supplement such as Enzimax, which has 7 digestive enzymes to improve your gut health. In case you need something even more powerful, try Enzimax Forte. It utilises a capsule-within-capsule technology, to help even better nutrient absorption.

Trust your gut feeling

In conclusion, the immune system and gut connection are both strong and important for the overall quality of life. To have a healthy digestive system you must certainly eat healthy food, manage stress, avoid unnecessary antibiotics, and consume food rich in digestive enzymes. Meanwhile, you will build a great foundation for a healthy digestive system. This results in a good immune response, and a strong, healthy body.

Our team provides up-to-date information on the most relevant pharmaceutical information. If you found this post helpful – share, like, and follow our blog!


Sources and links:

www.pushdoctor.co.uk

www.nature.com

www.ncbi.nlm.nih.gov

www.bbc.co.uk

www.nutrition.org.uk

VITAMINS FOR AUTUMN AND COMMON ILLNESSES: These supplements will ensure you enjoy the most magical season

Are vitamins all they’re cracked up to be? And, more importantly, should you take extra dose of vitamins during autumn?

The opinions vary. Some say they can really boost our immunity and help us get through the autumn season. Others are reserved and ask for further research. It is essential to know whether or not you need supplements, which ones exactly, and how much of them you should consider taking.

Read on as we try to shed some light on some common seasonal challenges and ways to deal with them.

Common autumn illnesses

Autumn carries a number of seasonal health risks. Colder weather and staying indoors favour various illnesses. However, in the time of a global pandemic, it is easy to neglect some familiar foes.

One of the annoying autumn visitors is the common cold, and the accompanying sore throat, runny nose, congestion, and cough. These are often caused by rhinoviruses, which can spread from person to person through the air and close personal contact, and last for up to 14 days. Common colds are usually mild, but can sometimes lead to severe conditions: asthma, bronchitis  or even pneumonia.

Another seasonal nuisance is flu, usually followed by fever, headache and muscle soreness, on top of all the common cold symptoms. Flu is caused by influenza virus types A, B, and C and it is highly contagious. It can cause very serious, life-threatening complications, and even result in hospitalisation.

Finally, the most dangerous condition which becomes more prominent in autumn is pneumonia. It is inflammation of the tissue in one or both lungs, usually caused by a bacterial infection or a virus, including coronaviruses. Severe symptoms include rapid and shallow breathing, rapid heartbeat, high temperature, sweating and shivering, loss of appetite, even wheezing and feeling confused and disorientated.

Vitamins for autumn illness prevention

Woman in a yellow sweater sneezing and covering her nose with a handkerchief

The first thing that any epidemiologist will tell you is to take precautions:

  • cover your mouth and nose with a handkerchief or tissue when you cough or sneeze,
  • throw away used tissues immediately,
  • wash your hands regularly to avoid transferring germs to other people or objects.

The latest Covid-19 fashion – wearing a face mask – can’t hurt with other contagions either.

Strong immunity is the first and probably the best line of defence against any illnesses. However, there is no magic bullet to boost your immune system.

It’s no secret that sufficient sleep, exercise and a healthy diet are a good start. Yet, there are a number of other tips and things to consider:

  1. Avoid any unnecessary stress as much as possible. It weakens your body’s defence systems. To find out more about the impact of stressors on our health, read our previous blog.
  1. You can socialise while following safety measures. Build healthy relationships. People with a wider social network are likely to live longer than those with fewer friends and contacts.
  1. Get a pet. If you own a furry friend, you are more likely to have lower blood pressure and cholesterol, and a healthier heart.

Should you take vitamins during autumn?

Cranberries on a table and in a glass of water, surrounded by autumn leaves

A healthy and balanced diet is the best source of vitamins and other elements which help you fight off diseases. Some of the most important immunity boosters and vitamins for autumn are vitamins C and D, along with minerals zinc and magnesium.

Vitamin C

Vitamin C, or ascorbic acid, is the alpha and omega of strong immunity. It is essential for the growth and repair of tissue all over the body. It helps heal wounds while repairing and maintaining healthy bones, teeth, skin and cartilage. As an antioxidant, vitamin C fights free radicals in the body. This may help prevent or delay certain cancers and heart disease and promote healthy ageing.

This powerful vitamin is present in citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts and kiwi. Eat these foods while they’re fresh to limit nutrient loss.

As for the daily dosage of vitamin C, the RDI is officially up to 90 mg for adult men, which is enough to prevent serious deficiency and possibly scurvy. However, since it is water-soluble and our body cannot store it, researchers suggest it is safe to take even up to 1000 mg per day. This amount is recommended if you want to be less susceptible to infection, or reduce its duration and severity.

Depending on your diet, you might need to take vitamin C supplements. Goodwill Pharma’s  VITAMIN C 250 Direct Albert Szent-Györgyi Granules are convenient and have a refreshing orange flavour.

Vitamin D

Vitamin D has several important functions, such as regulating calcium and phosphorus absorption, and supporting normal immune system function. Getting a sufficient amount of vitamin D is vital for normal growth and development of bones and teeth, and warding off diseases.

Your body can produce sufficient amounts of this “sunshine vitamin“ when exposed to sunlight. In the less sunny months, though, you might need to resort to foods rich in vitamin D, such as the fishes – salmon, herring, mackerel, cod, tuna and sardines.

The recommended daily intake of vitamin D is 400 IU (international units). Goodwill Vitamin D3 is an optimal solution for the most vital (and often deficient) form of this vitamin – D3.

Zinc

Zinc is an essential micronutrient crucial to almost every aspect of your health. Research shows that this mineral enhances immune function, stabilises blood sugar levels, and helps keep your skin, eyes, and heart healthy.

You can find it in foods such as oysters, crab  beef, or pork. The daily needs range from 8 to 11 mg. Goodwill Zinc provides the optimal amount of this element.

Magnesium

Magnesium keeps your immunity strong by improving the white blood cells’ ability to seek out and destroy germs. You can find it in various foods, such as dark chocolate, avocados, nuts, or bananas. If you need a supplement, Magnewill Rapid is a convenient solution with three highly bioavailable magnesium salts in powder form. 

Astaxanthin – a rising star for autumn troubles

Astaxanthin is a red pigment that belongs to a group of chemicals called carotenoids. It occurs in certain algae and causes the pink-red colour in salmon.

It is one of the most powerful antioxidants today. Thanks to its unique ability to pass the cell membrane, it protects cells from external and internal oxidative stress.

Among other things, it can support our immune system by protecting cells from Reactive Oxygen Species, or ROS. Immune cells produce these Reactive Oxygen Species as a part of their anti-pathogen reaction. It also makes them vulnerable to oxidative stress.

Astax + 3 Direct contains high quality astaxanthin from shellfish, enriched with vitamin C, zinc, and selenium.

What you autumn know

Autumn is a time when the strength of our immunity is put to the test. We cannot cure or even prevent some of the usual infections, but we can certainly make ourselves less susceptible. We can also reduce their intensity and duration.

A healthy lifestyle and diet go a long way towards boosting our immunity. However, we might often need an extra push from carefully chosen vitamins for autumn, such as the golden oldies – vitamins C and D, zinc or magnesium.

Additionally, we have at our disposal a powerful new weapon against the seasonal challenges in the form of the super antioxidant – Astaxanthin.

If you want to learn more about this fascinating supplement and get more useful information and advice on health, read our blog.

Sources: 

https://www.webmd.com/diet/ss/slideshow-strengthen-immunity

https://www.nhs.uk/common-health-questions/food-and-diet/do-i-need-vitamin-supplements/

https://www.webmd.com/lung/news/20201117/can-supplements-boost-your-immunity-this-winter

INNOVATIVE FOOD SUPPLEMENTS: How food supplements are changing for the better and what it means for you

True innovation is hard to pinpoint. Innovation is sometimes more about the frills and attractive features, but sometimes there are truly worthy advancements in research and development. Best food supplements usually reflect both.

In the supplements industry, we should distinguish convenience from genuine improvement. The former is more commercial (and often seems more important); the latter takes more effort and serves health long-term.

Recent developments over the last few years have given us both:

  • new forms of supplements (granules, powder, drinks, gummies), and a nice alternative to an increasing pile of pills;
  • a lot of research on ingredients and delivery mechanisms in supplements.

We will discuss the latter, because it is relevant for common health issues: digestion, immunity, and health of bones and joints. Read on to find out what’s been going on and what these true innovations can do for you.

Astaxanthin: The new Holy Grail of immunity food supplements

Wide frame of a microscope in laboratory

When they think of supplements, the majority of people instantly think of immunity. Rightfully so: the most important vitamins and minerals (C, D, Zn, Mg) play a vital role in our immune response.

Yet, in recent years, there has been a lot of research on a pinkish pigment – Astaxanthin (often shortened to ASX).

It is a red/pink pigment from the class of carotenoids, predominantly found in aquatic cultures (salmon, shellfish and algae). Astaxanthin also gives the pinkish hue to the flamingos’ feathers, and can even be found in propolis.

What is so special about it?

Astaxanthin is hailed as a more natural version of another promising pigment – canthaxanthin. Canthaxanthin is a red keto-carotenoid found in bacteria, algae, and some fungi, but commercial canthaxanthin is often chemically synthesized.

The interest in astaxanthin stems from its potency – astaxanthin is an antioxidant thousands of times stronger than vitamin C

The comparison doesn’t stop there:

  • thousands of times stronger than resveratrol (found in red wine),
  • several hundreds times stronger than CoQ10 and green tea catechins,
  • and hundreds of times more efficient than Vitamin E.

These promising features of astaxanthin bring many benefits for consumers:

  • strong immunity,
  • healthy skin,
  • cardiovascular health,
  • relief of menopausal symptoms and
  • improved fertility in men.

There are even studies considering astaxanthin for the treatment of diabetes.

For an in-depth view of astaxanthin, read our blog post here.

Digestive enzymes: The missing links in gut health

A woman holding a stem of a plant in solution, inside the test tube

Probiotics

Everyone knows about probiotics, right? We take them when we have stomach issues and hope they will miraculously make them go away. Which, sometimes, they do.

But are you familiar with digestive enzymes? They have been around for some time, especially with the rise of veganism and vegetarianism. The general population, however, only recently started paying attention to their role in digestive health.

Digestive enzymes are produced in the pancreas, stomach and small intestine. They break down the three macronutrients: proteins, carbohydrates, and fats.

Processed foods, lifestyle, age, and genetic factors contribute to the decline of produced enzymes. As the intensity and quantity of digestive enzymes diminish, so does the body’s tolerance and capacity to digest certain foods. This leads to initial problems like allergies, intolerance, indigestion, which can develop into more serious problems: Crohn’s, IBS, dyspepsia, and other digestive issues.

Luckily, pharmacology has given us encapsulated digestive enzymes to keep the digestive tract humming (pleasantly!). This means that you can ingest and supplement the digestive enzymes you need, so your digestive system can do the things it’s supposed to.

commercial digestive enzymes nowadays:

Here’s a caveat – there are two problems with many commercial digestive enzymes nowadays:

  • not enough variety of digestive enzymes in a supplement,
  • inadequate delivery mechanism to the GI tract, which renders them useless.

What do we mean by these?

The industry standard is typically 3-4 digestive enzymes in a supplement. That would be fine if there were only a few enzymes that the body needs. Nevertheless, the number of digestive enzymes is vast, so you could get a supplement that doesn’t fulfil your needs at all.

There are some products in the market – like Enzimax – that contain more enzymes, i.e. 7-8 that are commonly missing.

However, even when you do have in theory all the enzymes, the majority of companies do not take into account the physiology. Digestive enzymes are delicate proteins. The potent hydrochloric acid easily deactivates them.

This means that, even though you invest your money in an adequate supplement, it might be worthless, and won’t solve your digestive issues. If the problem is in the GI tract, the enzymes need to be there to work their magic.

Goodwill Pharma is one of the rare companies that addressed the delivery mechanism issue and invented a double capsule. Enzimax Forte has an inner and an outer capsule, with a total of 8 digestive enzymes. The hydrochloric acid dissolves the outer capsule, and the first batch of enzymes is released. The remaining enzymes move unaffected to the GI tract.

For a detailed overview of digestive enzymes, read the blog post here.

The increasing collagen debt: Supplements cum laude

Collagen traversed a winding path until its vital importance was recognized. It was viewed as an irrelevant protein because it doesn’t contain the amino acid tryptophan.

Science eventually caught up. Collagen is now recognised as the most important protein since it makes up 30% of all proteins in the body.

But, wait, isn’t collagen the thing we put on our face to prevent ageing?

Yes, but, more importantly, collagen proteins provide the scaffolding and the structure for the entire body. They envelop the organs and the muscles, and are a crucial ingredient for cartilage, i.e. healthy, lubricated joints.

Collagen

Collagen is vital in the prevention and treatment of arthritis, osteoarthritis, osteopenia, osteoporosis. It helps the body remain young and keep moving well into the mature age. Collagen supports athletes, alleviates sports injuries, and promotes a healthy-looking and beautiful appearance.

Unfortunately, as we age, collagen production declines. This leaves us vulnerable to injuries, effects of ageing, and debilitating health challenges like arthritis.

Depending on the source, there are several types of collagen: synthetic, animal-sourced and fish collagen. All of them have their place and may suit your specific lifestyle needs (for example, you might want to choose the fish collagen if you are vegetarian). There are even vegan versions of collagen, derived from yeast and bacteria. 

Still, let’s hone in on collagen’s role in cartilage preservation.

Cartilage is a cushion to your joints, and with time, we lose it, which leads to painful rubbing of one bone against the other within a joint.

For collagen to work, you must first have enough vitamin C in the body. It is essential for the production of collagen.

The body collagen works with several other components to preserve the existing cartilage (for example, chondrocytes, which are cells that build cartilage).

However, no collagen can regenerate the lost cartilage.

Whats the innovative ?

Here is the innovative part: research on a specific type of animal-sourced collagen has shown great results in the preservation and regeneration of cartilage. The collagen in question is the FORTIGEL collagen.

The studies done on athletes showed remarkable retention of existing cartilage, proven by scans.

The results of any collagen supplement will however depend on the severity, duration and previous treatments of the condition. The initial results with FORTIGEL collagen are the main reason why Goodwill Pharma opted for it in their products, in combination with the abovementioned vitamin C, chondroitin sulfate, and glucosamine sulfate.

Our products are the best food supplements in terms of our understanding of cartilage preservation and potential regeneration.

You can learn more about FORTIGEL collagen in the blog post here.

Innovations in food supplements don’t end

Food supplements are constantly changing. We are blessed to live in an era when we can invest in research and versatile, healthier, more efficient solutions.

Better ingredients and delivery mechanisms mean you can better support a healthy and happy life.

And – just in case you were wondering – we also value convenience. The bulk of our products come in the form of powders, granules and gummies. But we prefer to give more space to talk about research and advancements.

For more information on health conditions, tips on health and beauty, and what makes best food supplements, visit and read our blog.


Links and sources:

11 Things You Should Know About Digestive Enzymes

Astaxanthin: The Samurai Way

FORTIGEL Collagen: Why this might be the best collagen supplement

https://www.webmd.com/vitamins/ai/ingredientmono-1063/astaxanthin

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/canthaxanthin

https://www.healthline.com/health/why-are-enzymes-important

https://www.healthline.com/health/food-nutrition/vegan-collagen

https://www.gelita.com/en/products/collagen-peptides/fortigel

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045593/

HOW TO PREVENT INJURIES AND TRAIN SMARTER: Fit for fitness

Did you know that almost two-thirds of the adult population in England – 27.9 million people – are now meeting the guidelines of 150 minutes of weekly activity? If you’re among them, do you know how to prevent injuries and optimise your physical activities?

Fitness seems to be all the rage these days. Whether you want to look better or be healthier, exercise is the way to go. Sure enough, good will, motivation, and persistence are the key factors for a successful workout.

However, if you want to make sure to optimise your performance and preserve the health of your muscles and joints, you might need a little extra push. Read on to learn about foods, habits, and supplements for stellar athletic performance, and long-lasting sports abilities.

What happens in your body when you exercise?

grip strengthener, two dumbbells, towel, an apple and a measuring tape on a wooden floor

A number of biochemical reactions occur in our body when we work out. A lot of them are beneficial to our health, such as increased production of endorphins, the “feel-good” chemicals, or increased metabolic rate. 

On the other hand, there can be some that are not as beneficial, for example lactic acid production in our muscles. Although lactic acid is quite common, intense exercise leads to lactic acid build-up and is responsible for painful, sore muscles, twitches and cramps.

In order to prevent this, make sure to stretch thoroughly after every exercise session or get a post-workout massage.

Athletic performance supplements to prevent injuries: Oh Mg 

It is also important to take enough magnesium in your diet because it lowers lactate levels in your blood. You can find it in green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains. However, magnesium deficiency is surprisingly frequent, either due to inadequate dietary intake or loss of magnesium from the body.

According to studies, during exercise, you may need 10–20% more magnesium than when you’re resting, depending on the activity. Therefore, in addition to what you get from food, it is advisable that you take magnesium supplements.

Goodwill Pharma’s Magnewill Rapid  is a great choice which provides the optimal addition of 375g of magnesium to your daily diet. It includes three magnesium salts, one of which is magnesium citrate. Magnesium citrate is absorbed well by the body and has high solubility in water, meaning it mixes well with liquid. It can improve exercise performance, by increasing overall strength and power.

Additional risks of injuries: It’s a joint effort

A girl exercises with a dumbbell in a gym

Other risks can arise from intense exercise. Especially in professional athletes, are joint pain, cartilage damage, and, in the long run, even osteoarthritis. The common culprit is the lack of collagen. This is a protein our body makes naturally and it helps to maintain the integrity of our cartilage. However, its amount decreases as we get older. Studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis, prevent joint injuries and reduce pain.

Goodwill Pharma is especially proud of its Cartinorm+BIOcollagen, which is a carefully chosen complex of all the right ingredients you are looking for in a collagen supplement. The star of the show is FORTIGEL. A newly-developed substance that reduces joint discomfort. Also improves joint mobility, and even promotes the development of new cartilage by stimulating the cells. If you want to find out more interesting details about this, read our previous blog on FORTIGEL collagen.

Train smarter, not harder, to prevent injuries

So, you’ve decided to change your life for the better by taking regular exercise, adopting a healthy diet and becoming generally fitter, or you are already an athlete undergoing daily intense training. In addition to being persistent and working hard, you should also pay attention to the signs your body gives you.

There are ways to optimise your athletic performance and prevent any pain and injuries, as well as preserve your health. You can help your muscles and joints endure more and recover faster by taking the right amount of the right supplements. We encourage you to learn more and keep informed by reading our blog.


Sources:

https://www.sportengland.org/know-your-audience/data/active-lives

https://www.healthline.com/nutrition/10-proven-magnesium-benefits#TOC_TITLE_HDR_3

https://www.webmd.com/skin-problems-and-treatments/ss/slideshow-collagen-and-your-body

MENTAL HEALTH AND EVERYDAY STRESSORS: What you can do about it to enjoy life more

How do you cope with everyday stress? How often do you feel exhausted? Does it have a direct impact on your quality of life and mental health?

These three simple questions can certainly show us many fundamental things about your mental health.

We are here today to help you achieve success in everyday life and feel long-lasting satisfaction.

Read our previous article on stress management and mental health basics here. We wrote about some of our best ideas on how to handle difficult emotional challenges. Life certainly isn’t a cupcake, yet there are good things ahead! We can live a healthy and abundant life. The first step to this is – yes, you already know it – knowing yourself better.  

There is certainly something magical about healthy self-esteem. Studies show that self-esteem has the power to predict the health and welfare of an individual. Those two alone should be good reasons to start taking care of your mental health.

Mental health triggers

You may ask, what does it mean to be “triggered”? 

Being triggered means having an emotional reaction to trauma, stress, disappointment, or violence. This is not the same as being uncomfortable. The emotional reaction can cause a severe physical reaction in your body, and continue causing the same symptoms every time it’s repeated.

Internal emotional triggers can manifest in the form of:

– Anger,

– Anxiety,

– Feeling overwhelmed, vulnerable, abandoned,

– Loneliness,

– Memories tied to a traumatic event,

– Sadness.

Some people can cope with external triggers very easily, but for others, these take a toll on their mental health.

Common external triggers are:

– Arguing with a partner,

– A movie, television show, or news article that reminds of the experience,

– Ending of a relationship: breakup, divorce, estrangement, passing of a loved one,

  and even

– Holidays.

The brain stores traumatic memories differently than memories of a non-traumatic event. The brain may interpret the past traumatic event as a current event. That means you may experience some symptoms just like the first time the traumatic event happened. 

Knowing your emotional responses to different events, knowing yourself better, may increase the quality of your communication, improve your relationships, and help tremendously in every situation. 

How to improve relationships

Modern psychology states we’re acting out of subconscious fears. Most of our fears are constructed by our minds. We build a perception about people, life, work – about everything. That means, being rejected, unaccepted or unseen – may shake our self-esteem deeply.

       Appreciate the Goodness in Others

One superb positive psychology exercise is to see the goodness in everybody you meet. Instead of criticism, grudges, when you are grateful – you’ll feel better yourself. Choosing generosity over unforgiveness makes you happier and connected. Also, this exercise may lower your stress levels!

       Show grace

It is not new that our physical response to the world is in tune with our reality. That means, if we want to rise up to everyday challenges and situations, we must find a creative way to show grace towards each other – through gestures, posture, voice tone, expressions – in harmony with our best possible selves. 

Empathy and compassion are lacking in today’s society, so by working on ego, we’ll have more opportunities to satisfy the extremely relevant human need: connection to each other.

How to relieve stress and anxiety

Stress hormone – cortisol – is a natural hormone produced by the body itself. Cortisol works with certain parts of the brain to control fear, mood, and motivation. It is a hormone in charge of the fight-or-flight mechanism when we face danger. When you’re in crisis, or perceived danger, your body produces cortisol to help you to solve it quickly and save your life! With this hormone’s help, your body releases endorphins (to act as a painkiller) and increases glucose in the bloodstream (to act as a stimulant for your brain).

How to lower cortisol levels naturally?

Exercise

Exercise lowers the cortisol levels, though this works best in the long run. Also, it helps release endorphins – they’ll improve your mood!

Look for a great sport that may work best with your individual needs.

Hitting the gym regularly or playing tennis may give you good sleep, too! This is significant, because sleep may be negatively affected by stress and anxiety.

You’ll feel confident in your body – so your mental wellbeing will improve by tons!

Consider taking supplements for better mental health

Luckily, there are many great options on the market to support our bodies. Here are the best essential vitamins and minerals you’ll need.

– Vitamin D3

A recent study indicates that vitamin D is highly likely to reduce cortisol levels and the cortisol ratio in the bloodstream.

Excessive cortisol levels may put you at risk for hypertension and cardiovascular disease, but, evidence shows that vitamin D levels brought on by exercise and a healthy diet, may save you from all these and give you much-needed rest and a healthy body.

Goodwill Pharma’s Vitamin D3 is a ‘sunny vitamin’ that may help you on those cold, dark, rainy days. It’ll reduce depression and boost resistance to viruses during autumn.  

– Zinc

Prolonged and chronic stress will decrease zinc levels in the blood. You’ll need to consider taking a good supplement to manage the zinc deficiency. 

Zinc can stabilize serum cortisol levels over time, research shows. 

No wonder we all need zinc supplements, especially when under much stress! 

– Magnesium for physical and mental health

Studies show a fascinating relationship between serum cortisol and magnesium. The higher the magnesium, the lower the cortisol! 

Stress decreases magnesium levels, yet the body needs magnesium to respond effectively to stress! Also, some medications may deplete magnesium in your body. 

Contemporary literature on mental health states that without magnesium our body will never be able to maintain mental wellness. 

Check out our bestseller Goodwill’s Magnewill supplement here.

Mental health is important

Mental health includes three main categories: emotional, psychological, and social well-being. It determines how we handle stress, relate to others, and make life choices. Mental health is essential at every stage of life. 

Stress has a direct impact on our mental health. The good news is – we can do a lot to improve our life despite having difficult times.

Good exercise, great relationships, and taking supplements will improve not just our mental wellness but physical fitness, too!

How do you cope with stress? Please, comment below!

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Resources:
https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#3.-Light-a-candle
Effect of vitamin D supplementation on cardiovascular disease risk factors and exercise performance in healthy participants: a randomized placebo-controlled preliminary study (nih.gov)