Organic Ashwagandha KSM-66 capsules may be your ultimate solution for embracing winter wellness. These natural capsules offer a convenient and effective way to bolster your health, combat seasonal challenges, and keep your well-being at its best throughout the season.
Ashwagandha, specifically the KSM-66 variant, is a powerful adaptogen and an essential herb in Ayurvedic medicine. It's renowned for its ability to help the body adapt to stress and improve overall well-being. With the arrival of winter, the added stressors and health concerns make Ashwagandha an invaluable companion to maintain a healthy lifestyle.
Winter can bring its own set of stressors, from the pressure of holiday preparations to the challenges of facing harsh weather conditions. Ashwagandha, as an adaptogen, helps the body adapt to stress and reduce the negative impact it can have on your well-being. This can result in better emotional stability and a more relaxed approach to seasonal challenges.
As the temperature drops, our immune system faces an increased workload. Ashwagandha can support immune function by regulating the body's stress response. A balanced stress response is critical for a strong immune system. By taking Ashwagandha capsules, you can help your body fight off seasonal infections more effectively.
The shorter daylight hours and colder weather can lead to decreased energy levels and seasonal fatigue. Ashwagandha is known to enhance overall vitality and energy. By taking organic Ashwagandha KSM-66 capsules, you can maintain your vigour and zest throughout the winter.
The winter blues can sometimes affect sleep patterns, leading to insomnia or restless nights. Ashwagandha has a calming effect that can help promote better sleep. By improving your sleep quality, you can wake up feeling more refreshed and energised, even on the darkest winter mornings.
One of the key benefits of Ashwagandha KSM-66 capsules is their convenience. They provide a simple and hassle-free way to incorporate this powerful herb into your daily routine. No need for brewing teas or preparing complex concoctions – just take the capsules as part of your morning or evening routine.
As winter descends upon us, it's crucial to prioritise your well-being. Organic Ashwagandha KSM-66 capsules offer a natural and accessible solution to address the stress, immunity, energy, and sleep concerns that often accompany the colder months. By integrating Ashwagandha into your daily regimen, you can enjoy the benefits of a more relaxed approach to stress, improved immune function, heightened energy levels, and a peaceful night's sleep.
With Ashwagandha by your side, embrace winter wellness with confidence, and take on the season with a strong and resilient spirit. Don't let the chill in the air keep you from thriving – welcome the winter season in the best of health and vitality.
Selenium capsules may be your secret weapon for winter wellness, offering a natural and convenient solution to bolster your body's defences and keep you in top form throughout the season.
Selenium is a trace mineral that plays a vital role in various physiological functions, including supporting the immune system and protecting cells from oxidative damage. The colder months can be particularly demanding on our immune system, making selenium an essential component of your winter wellness routine. By enhancing your selenium intake, you can better equip your body to fend off common colds, flu, and other seasonal illnesses.
During winter, our bodies are exposed to a higher risk of infections. The cold weather and indoor crowding can lead to an increased susceptibility to viruses and bacteria. Selenium is known to enhance immune function by assisting in the production of antioxidants that combat harmful pathogens. By incorporating selenium capsules into your daily regimen, you can provide your immune system with the additional support it needs to keep you healthy during the winter.
The colder months often bring a rise in oxidative stress, which can damage cells and contribute to various health issues. Selenium is a powerful antioxidant that neutralises harmful free radicals, protecting your body's cells from oxidative damage. This is particularly important during the winter when our bodies may be more vulnerable to the effects of cold weather and reduced outdoor activity.
Winter can be harsh on your skin and hair. The dry air and temperature fluctuations can lead to dry, flaky skin and dull, brittle hair. Selenium is essential for maintaining skin and hair health. It contributes to the synthesis of essential proteins that help keep your skin hydrated and your hair looking vibrant and strong.
The lack of sunlight during the winter months can have an impact on mental health, potentially leading to seasonal affective disorder (SAD) and low mood. Selenium is believed to have a positive influence on mood regulation. By maintaining an adequate intake of selenium, you may be better equipped to combat the winter blues and maintain a more positive outlook.
One of the advantages of selenium capsules is their convenience. They offer an easy and straightforward way to increase your selenium intake, ensuring that you meet your daily requirements even during the winter when dietary sources may be limited. This simple addition to your routine can provide significant benefits for your overall wellbeing.
As winter approaches, prioritising your health and wellness is essential. Selenium capsules offer a natural and accessible solution to bolster your immune system, protect your cells, and maintain healthy skin, hair, and mental well-being throughout the colder months.
By incorporating selenium into your daily routine, you can enjoy the benefits of enhanced immune support, antioxidant protection, and a better defence against the winter's challenges.
Embrace the winter season with confidence, knowing that your health and well-being are being looked after with selenium capsules. Don't let the chill in the air slow you down – stay well, stay active, and stay positive all winter long.
]]>Marine collagen, often derived from the scales of fish, is a natural protein that has gained immense popularity in recent years for its beauty-boosting properties. Collagen is the foundation of our skin, hair, and nails. It's responsible for maintaining elasticity, strength, and hydration.
As we age, our collagen production decreases, leading to visible signs of ageing such as fine lines, wrinkles, and brittle hair. Birch & Wilde's Marine Collagen Capsules provide a convenient and effective way to supplement your body's collagen levels. Here are some of our favourite ways that Marine Collagen can support your radiant glow from the inside out this winter!
During winter, our skin often becomes dry and prone to flakiness due to the harsh weather conditions. Marine collagen helps improve skin hydration by retaining moisture, resulting in a softer, smoother complexion. The capsules stimulate the production of hyaluronic acid, a substance that can hold up to 1000 times its weight in water, ensuring your skin stays adequately moisturised.
The cold weather can accelerate the appearance of fine lines and wrinkles. Birch & Wilde Marine Collagen Capsules contain essential amino acids that promote collagen synthesis, which leads to smoother and more youthful-looking skin. These capsules can help diminish the effects of harsh winter weather on your skin, maintaining a healthy, radiant complexion.
Winter can also be particularly tough on your hair. The dry air and temperature fluctuations can lead to brittle and lacklustre locks. Marine collagen provides the necessary building blocks for strong, shiny hair. By promoting hair follicle health and boosting the production of keratin, the protein responsible for hair's strength and shine, these capsules can help you achieve luscious, winter-ready locks.
Don't forget about your nails! Just like your skin and hair, your nails can suffer during the winter months. Dry air can cause them to become brittle and prone to breakage. Marine collagen capsules fortify your nails by supporting the structure of the nail bed, making them less susceptible to damage and ensuring they stay healthy and beautiful.
One of the outstanding features of Birch & Wilde Marine Collagen Capsules is their convenience. With today's fast-paced lifestyle, it's not always easy to find time for complex beauty routines. These capsules provide a simple and effective solution for nourishing your skin, hair, and nails. They're easy to incorporate into your daily routine, requiring no special preparation or additional steps.
Moreover, Birch & Wilde is committed to delivering the highest quality marine collagen. Their products are sustainably sourced, ensuring that both your beauty and the planet benefit from their capsules.
Winter can be a challenging time for your skin and hair, but you don't have to let the harsh weather steal your radiance. Birch & Wilde Marine Collagen Capsules offer a convenient and effective solution to help your skin and hair stay healthy and beautiful throughout the season.
By enhancing hydration, reducing wrinkles, strengthening hair, and fortifying nails, these capsules can be your secret weapon for winter beauty. Embrace the cold with confidence, knowing that your natural glow is protected by the power of marine collagen. Say goodbye to dull, dry winter skin and hello to a more radiant you with Birch & Wilde Marine Collagen Capsules.
As a result, the demand for dietary supplements has skyrocketed, with consumers seeking ways to enhance their well-being. However, the supplement industry is not immune to concerns about product quality, safety, and efficacy.
In this blog post, we will delve into the world of supplement regulations and quality control, equipping you with essential knowledge to make informed choices when selecting supplements. We'll explore the regulations that govern the industry, provide guidance on identifying high-quality products, and emphasise the critical role of third-party testing.
The supplement industry operates within a regulatory framework that aims to ensure product safety, accurate labelling, and transparency. In the United Kingdom, dietary supplements are governed by regulations set forth by the European Food Safety Authority (EFSA) and the UK Food Standards Agency (FSA). Our labels are regulated by Food Regulations. In the USA, the FDA performs a similar role.
These regulatory bodies are dedicated to evaluating the safety and efficacy of supplements to protect consumer health. Unlike pharmaceutical drugs, supplements do not typically undergo the same rigorous pre-market testing and approval process. Instead, manufacturers are responsible for ensuring their products' safety and proper labeling in accordance with EFSA and FSA guidelines.
Given the varying levels of oversight, consumers play a pivotal role in safeguarding their health when choosing supplements.
1. Look for Third-Party Certifications
Reputable supplements often carry certifications from independent organisations, such as GMP or Soil Association (like our Ashwagandha or Sea Kelp products).
Branded ingredients are also a good indicator as these will have undergone rigorous clinical trials (for example the Naticol Marine Collagen in our Collagen capsules) These certifications indicate that the product has undergone testing for quality, purity, and potency.
2. Check the Label
Thoroughly read the product label for information about the ingredients, dosage, and any potential allergens (which in the UK should be highlighted in bold in the ingredients list). You may also want to check the name and address information of the manufacturer (all good quality brands will include this information). Avoid products with vague or incomplete labels.
3. Research the Manufacturer
Investigate the manufacturer's reputation, history, and adherence to good manufacturing practices (GMPs). You can look for things like GMP registration, Soil Association affiliation, compliance to HACCP and ISO standards. Reputable companies will have this information on file and it can usually be requested. Established companies are more likely to prioritise quality control.
4. Avoid Unrealistic Claims
Be cautious of supplements that make extravagant health claims. If something sounds too good to be true, it probably is. Look for science rather than suggestions. Claims for health benefits should be supported on the EFSA register or with clinical evidence from trials.
Third-party testing is a critical aspect of ensuring supplement quality. These tests are conducted by independent laboratories that are not affiliated with the manufacturer.
Their unbiased analysis provides consumers with an objective assessment of a product's composition and potency. This step helps to identify contaminants, verify ingredient claims, and ensure that the product meets established quality standards. Whilst this information may not be available on a company's website, it can usually be requested.
As the popularity of dietary supplements continues to rise, so does the importance of understanding the landscape of supplement regulations and quality control. Consumers must take an active role in researching and selecting products that align with their health goals.
By looking for third-party certifications, scrutinising labels, asking questions and supporting manufacturers that prioritise quality, consumers can make more informed decisions.
Moreover, the reliance on third-party testing adds an extra layer of assurance, allowing consumers to trust that the supplements they choose are safe and effective.
Remember, your health is your most valuable asset – invest in it wisely by being an educated consumer in the supplement market.
]]>One of the most pervasive misconceptions is that taking higher doses of supplements will yield better results. While it's true that some nutrients are necessary for optimal health, overdoing it can have negative consequences. Excessive consumption of certain vitamins and minerals can lead to toxicity, causing symptoms ranging from nausea to organ damage. Remember, supplements should complement your diet, not replace it. Consult a healthcare professional to determine the right dosage for your individual needs.
Supplements are not meant to be a substitute for a well-rounded diet. Whole foods provide a complex array of nutrients that work together synergistically, contributing to overall health. While supplements can help fill in nutritional gaps, they lack the full spectrum of bioactive compounds found in natural foods. A diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats should remain the foundation of your nutritional intake.
The term "natural" doesn't automatically equate to safety. Many natural substances can interact with medications or have adverse effects, especially when taken in concentrated forms. Additionally, the supplement industry is not as strictly regulated as the pharmaceutical industry, which means there's a potential for contaminated or mislabelled products. Research supplements thoroughly and opt for reputable brands that adhere to quality standards.
In our fast-paced world, instant gratification is often sought after, even when it comes to health improvements. However, the effects of supplements are not always immediate. Just like a healthy diet and exercise routine, consistency is key. It might take weeks or even months of regular supplement consumption before noticeable changes occur. Patience and a long-term approach are essential for achieving sustainable results.
There is no one-size-fits-all approach to supplementation. Nutritional needs vary based on factors such as age, sex, activity level, health conditions, and individual genetics. What works for one person may not be suitable for another. Consulting a healthcare provider or registered dietitian is crucial to determine which supplements, if any, are appropriate for your unique needs.
While supplements can offer support, they cannot counteract the negative effects of an unhealthy lifestyle. Relying solely on supplements while neglecting proper nutrition, exercise, and other lifestyle factors can lead to suboptimal health outcomes. A balanced approach that encompasses various aspects of well-being is vital for achieving and maintaining good health.
Dietary supplements can be valuable additions to a healthy lifestyle when used correctly and responsibly. By dispelling these common myths, we can make informed choices about supplement use and integrate them into our routines effectively.
Remember, moderation, a balanced diet, and consultation with healthcare professionals are the keys to reaping the benefits of supplements while avoiding potential pitfalls.
]]>In case some of you are unfamiliar, Lupus, or Systemic Lupus Erythematosus (SLE), is an autoimmune condition where the immune system mistakenly attacks healthy tissues and organs, leading to inflammation and a wide range of symptoms.
This complex and unpredictable disease can affect various parts of the body, causing joint pain, skin rashes, fatigue, and sometimes more severe complications involving the heart, kidneys, or other organs.
As someone who lives a fit, active, and health-conscious life, this diagnosis hit me like a ton of bricks. It took time to process what it meant for me and how it would reshape my life. Currently, it translates to being sensitive to UV/sunlight and experiencing a severe rash when exposed to the sun, extreme fatigue, headaches, joint pain, digestive issues, and inflammation.
For a while, the unexplained rash (see the images) made me feel like my skin was on fire. It persisted for nearly two months before I finally received the correct diagnosis and medication.
While getting the right diagnosis was a relief, it marked the beginning of a new chapter in my life - one where I needed to prioritise self-care and manage my condition proactively, above pretty much anything else.
Living with Lupus means adopting a resilient spirit and embracing a positive outlook on life. While there is no cure for Lupus, with the right care plan and medication, it can be manageable for the long term. My goal now is to spend time healing, learning, and finding ways to keep symptoms in remission, so I can continue living a life I love.
One of the most significant challenges I've faced so far is learning to incorporate more 'rest time' into my daily routines and finding ways to be still. As I navigate this journey, I've come to reflect on how managing chronic health conditions can profoundly impact our outlook on life. It has been a learning experience, and I believe my journey might inspire others who are dealing with similar situations.
Instead of being passive, I've chosen to take an active approach to manage my condition. I am currently working on my own anti-inflammatory and autoimmune support nutrition plan, where I will experiment with different strategies.
I'll make sure to keep all of you updated on my progress and share the results. Coping with the limitations has been tough, especially not being able to enjoy the outdoors uncovered or ride my beloved bike.
Throughout this process, I've found that journalling helps me cope with the ups and downs and aids in managing frustrating memory problems that can arise due to Lupus. I keep my journal nearby at all times and can just notes things as I think or feel them!
Additionally, I've discovered some inspiring books that have helped me learn more about Lupus and how to navigate life with it, given the limited research available.
As challenging as it is, I feel it's essential to share the reality of my experience, even if it means showing the most awful pictures of my rash-covered self. By doing so, I hope to raise awareness and understanding about Lupus and its impact on people's lives. I believe that sharing our stories can open up more conversations about autoimmune conditions overall.
Before I wrap up, I want to express my heartfelt gratitude to all of you for your support and for being a part of my journey. As I continue to embrace life with Lupus, I invite you all to join me on this journey of resilience and awareness. Stay strong, resilient, and hopeful. Tara xx
]]>Enjoy the abundance of seasonal fruits and vegetables to keep your body energised and healthy. Watermelons, berries, cucumbers, and bell peppers are delicious choices packed with vitamins and antioxidants.
With warmer temperatures, hydration is key. Drink at least eight glasses of water daily, and add refreshing slices of lemon, lime, or mint for a twist.
Indulge in summer treats mindfully. Savour your meals, eat slowly, and listen to your body's hunger cues.
Take advantage of the pleasant weather and engage in outdoor activities like walking, swimming, cycling or yoga to boost physical and mental well-being.
Ensure you get enough rest and sleep to rejuvenate your body and mind. If you struggle with sleep, you can take a peak at our sleep tips blog here.
So, this summer, let this be your guide to some super self-care... Embrace wholesome foods (try some of our free recipes here), stay hydrated, and cherish the joy of the season. With our tips, you can make this summer a time of growth, health, and wellness!
]]>Don't worry, they don't have to be drastic or sweeping changes, but they really can help when it comes to slowing the natural decline of collagen in your body as you age.
These simple tweaks to your lifestyle can help promote healthy collagen synthesis in your body, making sure you see the maximum benefit of your collagen capsules, as well as a host of other health benefits:
A healthy, balanced diet packed with plenty of variety and a good range of nutrients is very beneficial for every aspect of your body. Eating in this way ensures you get all the vitamins, minerals, proteins, fats and antioxidants you need. The vitamin C in a well-balanced diet can help aid the absorption of you collagen supplement too.
It can also help to reduce excessive intake of refined sugar, salt, saturated fat and alcohol. These can all have detrimental effects for your collagen levels, and overall health.
The health benefits of exercising are many, and it doesn't have to be extreme. A gentle walk or some yoga for 20-30 minutes, 4-5 times per week is enough. The cortisol reduction and dopamine hits will do wonders for your skin, hair and mood.
There are benefits to exposure to sunlight, such as vitamin D production. However, too much sun (and the harmful UV rays) can be damaging to your skin which can impact your collagen levels and lead to premature ageing of your skin. It's important to remember your sunscreen and try not to spend too much time in the most intense sun.
Plenty of water leads to good hydration, and good hydration really helps with clear, healthy looking and feeling skin.
Good hydration ensures much needed antioxidants and nutrients can reach your skin, and unwanted or harmful toxins can easily be removed. The recommended amount is around 8 glasses per day, and more if you exercise or are at high altitudes (like skiing).
Among the many negative health impacts of smoking (including cancers and heart disease), premature ageing is one of the most common effects of smoking, especially in your skin.
Sleep is an essential part of overall health, allowing your body time to heal, process or recover from daily use. As the largest organ of the human body, your skin is no different, so don't neglect it. Try to aim for 7-9 hours of good quality sleep per night as consistently as possible.
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The benefits of collagen are mostly enjoyed by those over 30, and can be especially helpful to women going through the changes of perimenopause or menopause. However, it can be taken by anyone who wants to experience improvements in skin, hair, nails, joints and more.
Birch & Wilde Marine Collagen capsules provide a quick, easy, mess free and flavourless, high grade marine collagen supplement with clinically proven benefits. Our customer love how easy it is to incorporate our capsules into their routine and we get amazing reviews from our buyers discussing how happy they are with the benefits they are seeing in their skin, hair, nails and more.
So, we wanted to take some time to help everyone understand why Birch & Wilde Marine Collagen Supplements are so special! Read on to discover all about the magic inside our capsules - Naticol marine collagen powder.
Collagen is a protein that forms the building blocks of all the structures of the body - everything from skin, nails & hair, to bones, joints, muscles, teeth, even blood vessels and your gut, and much more. It strengthens the connective tissues of them all, keeping them strong, firm and effective.
Until our mid 20s, we synthesise plenty of our own. At this point of life, however, our ability to produce our own starts to decline, and that decline accelerates as we age. By our 40s, 50s and 60s, levels can be seriously depleted. The visible results of this include lines and wrinkles, thin or weak hair, brittle nails and sagging skin or dark eye circles. The less visible result can include sore joints, achy bones, poor muscle mass, even circulation or digestive issues.
Your body needs specific amino acids to help stimulate and boost collagen production. Without this 'fuel' the decline will continue. The most effective way to introduce these amino acids is with collagen supplements.
The collagen in those supplements comes from animals, and cannot be sourced from plants (vegan collagens are not true collagens, but a collection of nutrients designed to boost collagen). It then goes into pills, powders, topical creams or liquids that we can consume or apply.
Once the collagen is inside our bodies, it is broken down into amino acids and absorbed into your system. It is at this point that it can help to kickstart your natural collagen protein production.
The benefits of increasing your collagen production can be amazing, including:
One important thing to be aware of is that not all collagen supplements are created equal!
When we first created our Marine Collagen supplements, our mission was to provide the most potent, pure and effective collagen supplement delivered in the most simple, easy and fuss free way on the market. Our research process was enormous and took a long time! It lead us to Naticol, and the wealth of supporting clinical evidence they have for their raw marine collagen product. Naticol is still widely respected as one of the best types of collagen worldwide.
This means it comes from fish. The fish it originates from are caught for food. The collagen comes from skin and scales. These are by-products of the fishing industry since there is no demand for those parts of the fish as food. The fish used for the creation of Naticol marine collagen are aquaculture farmed. This means you can rest assured your money is going towards an ethical, sustainable practice.
In fact, the producers of Naticol Marine Collagen were the first fish collagen producer to obtain Friend of the Sea Sustainability Certification. Peace of mind when it comes to an ethical (as well as safe!) and sustainable supply chain is vital for us.
You can also be confident that there will not be any contaminants in the product. The fish in Naticol live in European waters, and are rigorously tested for pollutants or contaminants such as heavy metals.
Naticol marine collagen is extracted from fish skin and scales using a process called hydrolysis. Marine Collagen that has been hydrolysed is in smaller chains of amino acids, called peptides. The smaller these chains (known as Dalton weight), the easier it is for your body to absorb and assimilate the collagen for its own use.
Clinical studies into Naticol collagen have found that it contains high levels of Type I collagen. This is the most abundant type of collagen in the human body, present in our skin, bones and joints. Research has demonstrated strong evidence of benefits for skin as well as anti-ageing effects like overall joint health and improved wound healing.
Our high strength, high purity capsules are a collagen supplement designed to be taken daily, quickly, easily and mess free. Our capsule dose is the highest strength you can find in the fewest easy to swallow capsules.
This will give you 1200mg of high grade marine collagen each day, which is about as much as your body can process and absorb in one go. So no wasted amount that can't be absorbed and used, and no need for super large mega doses.
We don't add anything else - we want you to get as much collagen as possible in our capsules! A well balanced diet will be giving you all you need in terms of Vitamin C to help support collagen production.
Birch & Wilde have been trusted by our many regular, loyal and satisfied customers for a long time now! They have all been enjoying the brilliant benefits of Naticol marine collagen. But you don't have to just take our word for it - our customer reviews say it all! We hope that you will be enjoying the benefits of marine collagen capsules soon, if not already.
]]>The proven and authorised health benefits of selenium are published by the European Food Safety Agency (EFSA). They have approved several health claims related to the benefits that selenium can bring for the human body.
Whilst Brazil Nuts, seafood and certain meats can be a good source of selenium, it can be tricky to get enough, especially if you eat a restricted diet in any way. Our food chains are not as nutrient rich as they once were, and so this can also impact how much selenium you can get in your diet. Obtaining what your body needs daily or regularly via supplementation can be a great option.
We only need small amounts in order to see the full benefits of selenium, but we are not able to make it ourselves. So it must always come from outside sources.
Low levels of Selenium can seriously impact daily life. If you are struggling with any of the following below, then a high quality selenium supplement may just be able to help!
This include things like brain fog or memory issues, feeling sluggish or experiencing poor energy levels, low mood, hair loss, weight gain or weight loss without trying.
Hair loss, weak or flaky nails, dry or brittle hair or nails, hair that breaks or splits easily.
Run down, catching more colds or viruses than usual.
Selenium plays a vital role in spermatogenesis, the production of healthy sperm in a man, and may be important when you are trying to become pregnant.
The antioxidant nature of selenium means it plays a role in preventing oxidative stress, which is thought to contribute to a vast array of illnesses (Alzheimer’s, cardiovascular disease, diabetes, eye conditions, Parkinson’s).
Helping to support normal thyroid function, strong and healthy hair and nails, protecting against long term illnesses and disease, boosting your immune system and aiding in fertility, elemental selenium capsules are an amazing natural source of this essential nutrient.
Just one capsule per day of Birch & Wilde Selenium health supplement is enough to cover all your daily needs, so you see the best benefits to your own health and wellbeing.
]]>However, Selenium has many other uses in the world, and quite and interesting history! Here are some of our favourite interesting facts about selenium:
1. Selenium gets its name from the Greek word "selene," which means "moon." Selene was the Greek goddess of the moon.
2. Selenium has atomic number 34, meaning each atom has 34 protons. The element symbol of selenium is Se.
3. Selenium was discovered jointly in 1817 by Swedish chemists Jöns Jakob Berzelius (1779–1848) and Johan Gottlieb Gahn (1745–1818).
4. Selenium is a nonmetal. Like many nonmetals, it exhibits different colours and structures (allotropes) depending on the conditions.
5. Brazil nuts are high in selenium, even if they are grown in soil that is not rich in the element. A single nut provides enough selenium to meet the daily requirement for a human adult.
6. English electrical engineer Willoughby Smith (1828–1891) discovered that selenium reacts to light (photoelectric effect), leading to its use as a light sensor in the 1870s.
7. Scottish-born American inventor Alexander Graham Bell (1847–1922) made a selenium-based photophone in 1879.
8. The primary use of selenium is to decolorize glass, to colour glass red, and to make the pigment China Red. Other uses are in photocells, in laser printers and photocopiers, in steels, and in semiconductors.
9. There are six natural isotopes of selenium. One is radioactive, while the other five are stable. However, the half-life of the unstable isotope is so long that it is essentially stable. Another 23 unstable isotopes have been produced.
10. Some plants require high levels of selenium to survive, so the presence of those plants means the soil is rich in the element.
11. Liquid selenium exhibits extremely high surface tension.
12. Approximately 2,000 tons of selenium are extracted annually worldwide.
13. Selenium is most commonly produced as a byproduct of copper refining.
14. The element was featured in the films "Ghostbusters" and "Evolution."
15. Selenium is important to several enzymes, including antioxidant enzymes glutathione peroxidase and thioredoxin reductase and the deiodinase enzymes that convert thyroid hormones into other forms. So taking a selenium supplement can be very beneficial to your health. Discover the top health benefits of selenium supplement in our blog.
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Cartilage, a key structural component of our joints, becomes weaker and thinner when we have insufficient collagen. This can lead to joint problems such as arthritis. Collagen supplementation can aid in pain management, reduce stiffness, and promote mobility due to the anti-inflammatory properties of its amino acids like glycine and proline. These are vital for the stability and regeneration of cartilage.
Collagen's high concentration of anti-inflammatory amino acids supports the formation and repair of connective tissues, joint surfaces, and the bone matrix, which is primarily composed of collagen.
If you're active or want to support healthy joints as you age, the a high quality, high strength Marine Collagen supplement is an excellent option. With a great amino acid profile, our collagen capsules help you keep healthy joints and connective tissues as you age.
The two primary sources of supplemental collagen are bovine (derived from cows), and marine (derived from fish). Both marine and bovine collagen powders are rich in type 1 collagen, which is the most abundant form in our bodies and provides structure to our skin, tendons, bones, and organs. It also supports our gut and aids in wound healing. Both provide a rich source of highly bioavailable collagen proteins, but Marine Collagen is believed to be more easily abosrbed and assimilated by the human body, making it more effective.
Consuming marine collagen supplements supports our body's own collagen production, and the amino acids they contain can help us to rebuild collagen within the body.
Collagen is known for its reputation as an essential beauty supplement because up to 70% of the protein in our skin is made from collagen. Signs that collagen production is slowing down as we age include brittle nails, thinning hair and wrinkles.
Our diet and lifestyle at all stages of life can affect the health of our hair, skin, and nails. Many factors impact our bodies' production of collagen, including high amounts of sugar in the diet, which ages our skin through glycation. Other factors, such as sun overexposure, smoking, caffeine and alcohol, can also affect our collagen production.
While investing in high-quality topical skin products can help, it's essential to support hair, skin, and nails from the inside out for real beauty benefits. Collagen is vital to give skin its strength and elasticity, as well as give hair and nails their strength.
Studies have found that collagen can help improve skin appearance, decreasing lines, wrinkles, dryness, and scaling. Collagen can also help lock in moisture, supporting skin elasticity and hydration. Collagen is also vital for healthy hair, working from the inside out to support stronger, healthier-looking hair. It is essential for cell renewal, strength, and elasticity of the hair.
The amino acids in collagen can also strengthen nails, preventing brittleness and splitting, and supporting healthy growth. Replenishing and supporting our natural collagen stores helps skin maintain its structural integrity, locking in moisture and protecting it from further damage, resulting in loss of elasticity, as well as supporting healthy, strong hair and nails.
As most people don't get enough collagen through their diets, a high-quality source of clean marine collagen is an essential beauty supplement.
For extra skin, hair and nail support, try our high strength Marine Collagen capsules, which use world leading NatiCol Marine Collagen to help achieve the best results. Add our Vitamin B Complex or Organic Sea Kelp capsules to help you get that glow from the inside out.
Selenium, also known as Elemental Selenium or L-Selenomethionine, is proven to support your body in several areas of your health, and these health benefits include:
* Maintenance of normal, healthy hair and nails
* Normal healthy thyroid function
* Essential for your Immune System
* A powerful antioxidant, protecting your cells from oxidative stress
* Supporting healthy spermatogenesis (sperm production - essential for fertility)
So, if one of these areas is something that you are currently struggling with, then it is possible you may be a bit deficient in Selenium. Adding some into your diet is an easy way to top up, as long as you know which foods have great selenium content.
Here are our 5 favourite foods that contain lots of Selenium...
Brazil nuts are one of the best sources of Selenium from food. They are jam packed with it, and one portion of 6-8 nuts will contain approx. 544mcg of Selenium. The only thing to be wary of with these, is only to have this a few times a week, and not every day. The build up of large amounts of selenium can become toxic.
Yellowfin Tuna is a great source of selenium, with just 3 ounces containing around 92mcg. However, tuna is not the only fish or seafood that has great selenium content. Others include sardines, halibut, prawns, salmon, oysters, clams and crab, which contain between 46-65mcg for the same weight.
All of these meats contain good levels of dietary selenium so you can ensure you are eating these regularly to get what you need each day (as long as you are not following a restricted or plant based diet, of course).
Pork contains around 33mcg of selenium per 3 ounce portion, whilst for beef you would need to eat a small steak (and mince beef has slightly less) to obtain 33mcg.
When it comes to turkey and chicken, 3 ounces of turkey will give you around 31mcg selenium, so it is the perfect amount for a turkey sandwich. Three ounces of chicken will provide you with 22-25mcg.
Just one large hard boiled egg can provide you with around 20mcg of Selenium! And don't worry if you don't like eggs hard boiled - whichever way you cook them your selenium intake will be the same - enjoy!
A great addition for salads, pasta and stir fry's or perfect as a protein packed snack, sunflower seeds have a good selenium content so are great to eat to boost your intake. Just 50 grams (or quarter of a cup) will provide about 19mcg.
Our other favourite selenium rich foods (although at lower levels) include: baked beans, mushrooms, milk and yoghurt, bananas and spinach. Plenty to choose from!
As so many foods that are rich in Selenium come from animal sources, selenium capsules or supplements provide a great option for those on a restricted diet (ie, vegan or vegetarian), who are also most vulnerable to deficiencies.
Not only do you get a precisely measured amount of daily selenium quickly and easily, but you can also rest assured that your capsules can provide a natural, vegan-friendly and sustainable way to keep your selenium levels healthy.
Iodine is proven to support your body in several areas of your health, and these health benefits include:
So, if you are feeling a little 'off' in one of these areas, a lack of Iodine may be at the root cause. The great news is that there are plenty of food sources of Iodine available, and adding these into your diet (or using good quality Iodine supplements), can help make sure you don't experience the symptoms of deficiency. Here are our top 5 iodine rich foods.
A popular, well known and versatile fish, cod is a great source of Iodine into your diet. It is relatively low in calories and offers a variety of nutrients, including Iodine. On average, around 85 grams of cod will contain approximately 42-66% of the amount your body needs each day.
Just one egg can provide a variety of nutrients, lean proteins and healthy fats into your daily diet (and for less than 100 calories!). Nearly all of these come from the yolk of the egg, including Iodine. Eggs yolks are a great source of Iodine, and on average, one large egg will provide you with about 16% of your daily needs.
Prawns are a low calorie, protein rich seafood that are also a great source of natural Iodine. This is because they naturally absorb Iodine that is present in seawater. Interestingly, prawns are also a great source of Vitamin B12, Selenium and Phosphorous. An 85 gram portion of prawns or shrimp will provide you with roughly 23% of your daily recommended intake of Iodine.
Although amounts can vary, most dairy foods are relatively rich in Iodine, so make a good source for you to eat. Milk, cheese, yoghurt and cottage cheese all provide good dietary levels of Iodine.
For example, roughly 235ml (1 cup) of milk will offer up between 59-112% of the Iodine you need each day (depending on how processed the milk has been). And the same amount of natural yoghurt can provide 50% of what you need.
Not only is seaweed one of the most Iodine rich foods you will be able to find, but it is also a powerful antioxidant, and provides a large variety of other vitamins and minerals.
Seaweed is a sustainable and natural plant-based way to add Iodine rich foods into your diet. The most popular are Kelp, Nori and Wakame, with the Kelp having the highest Iodine levels.
If you are not sure about adding seaweed to your regular meals, or you want some certainty around exactly how much Iodine you are taking in each day, then Sea Kelp Supplements are a great option.
As so many foods that are rich in Iodine come from animal sources, sea kelp supplements provide a great option for those on a restricted diet (ie, vegan or vegetarian), who are also most vulnerable to deficiencies.
Not only do you get a precisely measured amount of daily Iodine quickly and easily, but Sea Kelp capsules can provide a natural, vegan-friendly, plant-based, often organic and sustainable way to keep your Iodine levels healthy.
]]>It contains a natural form of the essential mineral iodine, as well as being abundant in other nutrients too. From skin health and a well functioning thyroid, to brain fog and energy levels, the humble sea kelp can bring transformative powers into your life!
As well as having huge potential for improving health, this natural wonder of the sea is also very easily farmed (growing up to a foot per day), sustainable, can easily be organic and is completely cruelty free and vegan friendly. That's quite an impressive list of credentials.
In this blog post we are taking a look at the top 5 health benefits you can expect when you take a sea kelp supplement that is an excellent natural source of iodine. These health claims are all approved by the European Food Safety Authority (EFSA).
Cognitive function refers to our ability to think, and so this one is pretty important. Good cognition means you can think clearly and retrieve information from your memory without issue. Poor cognition means you can't think straight, or have brain fog or might be forgetful.
In loose terms, this means how much energy your body can create to fuel itself through metabolising your food intake. Again, a super important area of health, especially around energy levels and maintaining healthy weight.
Our nervous system and neurological function can impact of every single element of how we function as a human. Our neurology is the system that includes our brain, spinal cord, peripheral nerves and muscles. Keeping these in tip top condition is crucial for a healthy life.
The natural iodine that is found abundantly (and easily absorbed into our systems) in Sea Kelp plays a pivotal role in the everyday health of our skin. If you aren't getting enough, then the skin is one of the places that it might be most obviously noted.
Last, but by no means least... Thyroid function! This benefits holds a very personal experience for Birch & Wilde founder, Tara, and is one of the key drivers behind her wanting to develop a high quality, high strength, organic Sea Kelp supplement. You can read more about her and her mum's personal experience of this here.
The symptoms of a thyroid that isn't functioning at it's best and producing hormones in the way it should can be crippling and life limiting. From chronic fatigue and lack of motivation, to brain fog, memory loss, thinning hair or hair loss, prematurely aged skin, weight gain or loss, and feeling pretty low in general. If thyroid health might be an issue, then a natural source of iodine like sea kelp capsules could truly make a difference.
Hopefully this has helped you to see what a massive role the natural iodine that is contained in sea kelp can play in our everyday health, as well as for some very specific areas. As well as the iodine, sea kelp is also very rich in other nutrients and antioxidants. So a single daily capsule could really make a huge difference.
]]>Iodine is one of the nutrients that is classed as essential for humans, and as such, your health can suffer drastically if you don't have enough. Iodine can be found in our diets in foods like chicken, beef liver, fish & shellfish, seaweeds like Kelp or Nori, and dairy products like cheese or milk. However, if you eat any form of restricted diet, you might be vulnerable to missing out on your recommended daily amount.
The Iodine that can be found in Sea Kelps is natural, abundant, nutrient rich, sustainable and can be organic too! It has been proven to support the following:
Now you know what it is and what it can do to help your health, we wanted to make sure you have all the correct information to know if it’s right for you. Here is the truth about the top 3 myths surrounding Sea Kelp (Natural Iodine) supplements.
Myth 1: “Too much Iodine is bad for me, why would I take a supplement?”
Sea kelp is a natural source of iodine, which is essential for thyroid health and other bodily functions, so the amount of iodine in supplements is carefully regulated to prevent overconsumption.
In fact, sea kelp supplements are a safe and effective way to ensure adequate iodine intake. It is especially for people who follow a vegan or vegetarian diet or those who do not consume iodised salt.
Myth 2: “Sea kelp supplements are only beneficial for thyroid health”
While sea kelp supplements are often recommended for thyroid health, they can also provide a range of other health benefits. Sea kelp is rich in nutrients such as vitamins A, C, and K, as well as minerals like magnesium and calcium, which can support overall health and wellness.
In addition, the antioxidant and anti-inflammatory properties of kelp may help reduce the risk of chronic diseases such as heart disease and cancer.
Myth 3: “I’m vegan, I don’t think I can take Sea Kelp”
Sea kelp supplements can be an excellent source of nutrients for vegans and vegetarians, especially for those who may be deficient in iodine. Kelp is a vegan-friendly source of iodine, which is otherwise typically found in seafood and dairy products. By taking a high-quality sea kelp supplement, vegans and vegetarians can meet their daily iodine requirements without relying on animal-based foods.
]]>For many years, mum struggled with the debilitating symptoms of under-active thyroid. My once energetic mum that ran a small farm and a boat business in Devon with her husband, whilst raising 2 daughters, slowly changed.
She experienced crippling fatigue, lack of motivation, brain fog, memory loss, thinning hair, prematurely aged skin, weight gain and feeling low in general. It was distressing to see her like this, and we all felt helpless not being able to do anything to change what she was dealing with.
Unfortunately, it was difficult to diagnose my mum's condition as the standard NHS test for thyroid function didn't pick up on what was causing her issues. She simply kept getting told there wasn't anything wrong and maybe she was depressed.
At this point in her life, she was probably also going through peri-menopause and those symptoms too, at a time where there was a lot less understanding around the impact of this than there is now.
Mum has always been a strong advocate of natural remedies and finding alternative solutions. So, she began to explore the alternatives, and possible natural ways to support her during this challenging time.
That's when we discovered the amazing benefits of Sea Kelp and how the Iodine (as well as the other amazing nutrients in it) can be a huge support in thyroid health and thyroid function.
Sea Kelp is a natural and very abundant source of Iodine, a natural and essential nutrient which provides crucial support for our thyroid function and thyroid hormone production.
It also has approved health claims for supporting cognitive function (brain fog), contributing to energy-yielding metabolism, and helping with the normal functioning of your nervous system. Plus, it play a crucial role in the daily maintenance of normal healthy skin - an added bonus!
Before my mum was able to be diagnosed and receive the right treatment, Sea Kelp gave her as much natural support as possible, in nearly all areas of her struggle. It's amazing how something as humble as seaweed can make such a difference our daily lives!
What's even better is that we can source Sea Kelp totally organically and sustainably. It's totally natural and 100% vegan.
I hope our personal story inspires you to try Sea Kelp and experience its benefits for yourself. Thank you for being a part of our community, and we look forward to continuing to provide you with the very best natural and effective supplements.
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Now becoming a mainstream and sustainable, natural ingredient in many health and beauty products, as well as foods and other commodities, we have pulled together our favourite facts about these fascinating fronds of sea kelp.
Read on to find out more about the mysterious world of sea kelp forests.
Although larger towering sea kelp fronds look a lot like trees, and in large groups, they are known as forests, kelp isn’t even a plant. And, while they also use photosynthesis in the same way as plants, kelp is actually a type of brown algae or seaweed.
Kelp forests are across the globe wherever conditions make a good home, and together they cover about 20% of the world’s coastlines, which is roughly 570,000 miles! This includes the southern coasts of South Africa and Australia, islands near Antarctica, the west coasts of the USA and South America, Alaska, Canada, Iceland, and even parts of California.
Sea Kelp thrives in somewhat cooler waters, ideally between 5 – 22 degrees Celsius. In temperatures warmer than this, seawater’s ability to hold valuable nutrients can plummet. These nutrient-rich seaweeds need nutrient-rich water to survive. So they are most abundant in cool, coastal waters.
Sea kelps don’t use root systems and no part of them grows underground at all. Instead, each kelp tower attaches itself to a rock or other solid structure using a mass of kelp tissue. This then anchors the kelp to the seafloor.
In the right conditions where kelp can thrive, growing a foot in just one day is not that uncommon. In some giant kelp species, individual kelp fronds can grow to over 100 feet long. This means that the kelp can sit below the surface of the sea, but can still reap the photosynthesis benefits of the sunshine above.
As incoming waves roll over a coastal kelp forest, the wave’s energy can be zapped by the densely packed seaweed, as it creates drag. This means that sea kelps can actually help protect coastlines and slow erosion, especially during storms.
When you see a kelp forest underwater, it stands tall and vertical (just like trees!). This is due to gas-filled bladders known as pneumatocysts, which help make kelp fronds buoyant. The seaweed can then grow upright and closer to the surface, allowing it to receive more sunlight for photosynthesis and growth.
Sometimes, strands of kelp break loose from the rocks and solid structures that anchor them When this happens, they can clump together and form floating rafts. The raft along with the small sea creatures it carries can travel hundreds of miles.
Warmer water carries less of the nutrients that sea kelp needs in order to thrive, and so it struggles to grow here due to the additional stress on the seaweed metabolism. Kelp forests are particularly susceptible to underwater heatwaves.
The global aquaculture (seaweed farming) market is worth an estimated $6 billion and kelp is a big part of that. It can be farmed as a crop, near the coast on a series of ropes called longlines. Instead of attaching to rocks or structures on the sea bed, the kelps grow off of the floating ropes. In this way, fast growing sea kelp can also be sustainably grown.
Sea Kelp can be used in products for health, toiletries and beauty as easily as it can in a wide range of foods, such as salad dressings, puddings, cakes, dairy products, and frozen foods. It's even used in some pharmaceuticals. It’s pretty amazing stuff!
]]>Being a bit run down and feeling tired, or generally having health that is a bit low, can mean you are at a greater risk of succumbing. The good news is that as well as giving your system a boost with supplements like our Immunity Complex, there are some really easy things you can do to keep yourself fighting fit and help your body keep the bugs away.
We talk about this a lot, and it is crucial when it comes to staying well. Fluids help maintain and improve everything from our joints and our eyes to our digestion and our immune system.
Our bloodstream delivers the immunity nutrients we need all around our body, and our bloodstream is mostly water. Hydration is vital for keeping this system operating at its best.
Good hydration also helps with lymph production. Lymph is responsible for collecting bacteria throughout the body and carrying it to the lymph nodes to be destroyed (and you kept well!). Keeping a water bottle to hand through the day can really help as a reminder. When you ensure you are well hydrated, you ensure the army of immunity fighters in your body can perform at their best.
For your immune system to be able to function at its best to protect you, it needs a number and variety of different vitamins and minerals. The most natural way of achieving this is through a balanced and varied diet.
Eating a wide variety of fruit and veggies (of all colours and types) is really important. It’s also great to include nuts and seeds, as they are rich in proteins, healthy fats and natural fibre, giving your system a bit of a head start against bugs!
If you struggle to eat well at times, then you can boost your system with a carefully created broad-spectrum Immunity Complex like ours, which includes a probiotic to ensure it’s well absorbed.
So many of us have busy lives that can be stressful, and this one might be easier said than done. However, our mental and emotional health is equally as important to our overall health as being physically fit and healthy.
There is now a lot of research that demonstrates the link between stress and a lower immune response. Ie, the more stressed you are, the lower your immunity becomes. Even if making sweeping lifestyle changes isn’t possible (which for many of us it isn’t), being mindful about including a little relaxing or fun time in your week can really help.
Stress reduction is different for everyone, but things like our free and easy guided meditations, walking in nature, reading, seeing friends, a hobby, or even giving journalling a try can really help. If journalling appeals but you are not sure where to start, take a look at our blog here.
Good quality sleep (and a good amount of it) is essential for keeping your immune system functioning at its best. If you regularly have disrupted sleep, or if you struggle to get enough, then your body doesn’t get the rest it needs to rejuvenate.
Research has shown that those who have 6 hours of sleep or less a night are more susceptible to viruses and catch colds more often. If sleep is an ongoing issue for you, you can try some of our free guided meditations, or you might want to look at our two-part sleep blog and see how you can make small changes that could really help:
Studies have shown that just a small amount of gentle to moderate movement or exercise can help reduce body inflammation and assist immune cell regeneration.
You don’t need to join a sports club or run a marathon – it just needs to be some form of movement that you genuinely enjoy. This can be anything from gentle yoga at home (try our free sessions here), to a nice walk in nature, a swim with a friend, or perhaps a gentle cycle.
Just by moving your body, however you move it (yes, dancing in front of the TV counts too!), you will be supporting your immune system and helping to keep the winter germs away!
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The good news is that there is no right or wrong, and there are some great ways to start. And once you start, you will soon learn what works best for you. So here are some simple tips to help you get started and find out just how beneficial it can be for your life and wellbeing.
Journalling is pretty flexible and there are no formal rules. And as everyone is different, it can be really helpful to find an approach that works for you. You don't have to opt for a traditional notebook, but if putting pen to paper feels good then that's great.
However, you can also try other methods, for example you could make voice notes on your phone, type into a blank document on your laptop, make a video journal, whatever makes you comfortable and works for you!
When you are not sure what to journal about, feeling stuck, or perhaps don't know where to start, prompts can really help. They can also be a great way to get to understand yourself and your feelings better.
Here are just a few ideas that you can try:
If you want something more tangible to help you with this, then take a peek at our Mindfulness Collection from LSW London - Mind Cards give you daily prompts and mindfulness ideas, and the different types of journals (undated and with prompts included) mean there is an option for everyone.
Whether it's 2 minutes or 2 hours, any time you spend turning journalling into a daily habit will help. And it's not a case of the longer the better, it's whatever works best for you! There really is no right or wrong.
To create a lasting journaling habit, you could start with just a few minutes each day, and you could add more time (only if you need to and it helps) as you get more whenever it's your preference and as you get more experienced in what works for you.
Freewriting is a technique where the writer lets their thoughts flow out onto a page (or records them), continuously and quickly without worrying about style, form or grammar.
You can start by taking several deep breaths, noticing your immediate surroundings, and writing whatever comes to mind. If you draw a blank you describe the experience of drawing a blank until something else comes forward in your mind.
Write down whatever thoughts and feelings arise, without censoring yourself. It's your journal so you can be a blunt, descriptive, honest as your like. Just try to resist editing as you go, just write as fast as you can and let it flow.
If you are someone who likes structure, then try journalling at the same time each day and making it part of your daily routine. That might be journalling with your morning cuppa, or as you wind down for bed, or perhaps during a commute or lunch break. If you can make it a daily 'habit' that forms part of your normal routine, it will be much easier to stick to it.
It can be difficult to start writing about your emotions and feelings, especially if it's something you're new to. You can start getting used to it by jotting your feelings about a given situation. And don't worry about being rationale! To get started you could use the following journalling prompts:
While it can be tough to revisit difficult or painful situations, journalling can sometimes help process emotions around it, and perhaps re-focus. You can try to re-frame the raw feelings a bit by asking or answering these questions:
The bottom line is that just writing a few minutes a day may help you with a range of benefits - anything from reducing stress, boosting your well-being, and better understanding your own needs. Discover more about the amazing benefits journalling can bring into your life here. It can bring into your life a concrete way to learn more about yourself and understand who you are.
Take a look at our Mindfulness Collection, which includes beautiful journals with prompts, Mind Cards that help to find good focus points, and lovely pens you can have specially for journalling.
]]>You might not notice a physical difference immediately and feel like you`re coping. However, you might just wonder why you're temper is a bit quicker than normal, or you are noticing your memory isn't quite as good as usual.
There is a very good reason why doctors and health professional suggest sleep and rest when you're not feeling 100% or when you're run down or burnt out. Sleep is the opportunity that your body and mind need to recharge and to regulate your mood and mental wellbeing.
There have been decades of research and studies that clearly demonstrate that sleep deprivation (especially if it becomes more long term) has a negative impact on our mood, coping ability, feelings, memory and both our mental and physical capacity to perform.
Not getting enough good quality sleep on a regular basis can leave you vulnerable to anxiety, low mood, high irritability levels and not being able to cope when you normally would.
In addition to the impact on our emotional wellbeing, insufficient sleep can heavily influence our cognitive function and thinking ability, and you may notice you are making more errors than usual or are a bit clumsy. You might find that you are a bit forgetful, or your mind just doesn't process information so well or feel as sharp as normal.
In extreme cases, a lack of sleep can result in a normally healthy, happy person becoming someone you barely recognise (even if that's yourself!). And that is why getting enough hours of good quality sleep is absolutely crucial to maintaining and contented and joyful life!
Humans are not designed to function without sleep. So, despite the demands of modern society possibly trying to convince you otherwise, it definitely isn't optional! Sleep is the time our minds and bodies need to recharge.
The right amount of good quality sleep helps to keep illness at bay, your mind and memory working well, your mood well regulated and under your own control, your physical body strong, and your emotional health in good shape.
So, it goes without saying, that for us, good sleep is a non-negotiable. And making ways to achieve that possible is always a priority! What works for one person will be different to what works for another, but finding your best way to get good sleep for long enough, is the key.
We have outlined the easiest lifestyle tweaks you can make to help get a better night's sleep in our blog here -
And if you need a little help, and some nutritional support, then you can look at this blog to find out which supplements can help improve sleep -
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Shamanic Life Coach Lisann Valentin says “Journaling is mindfulness in motion,” and we have to agree! Journalling can helps to shine a light on (and recognise) areas of your life that are invaluable to the essence of who you are and what you want from life.
For anyone who is yet to start their journalling adventure, it can be over-whelming and easy to feel like it won't have the impact needed. However, the benefits of journalling are huge and hugely positive! Discover our top tips to start journalling with ease here, in our blog of the same name - it's super helpful!
The upsides of journalling are far ranging and can be different for everyone... these are just our top 5. There are so many more and we would love you to share yours in the comments below.
Journalling can be a great way to release pressure when you feel overwhelmed or simply have a lot going on (internally or externally). And there is research to support this.
In one study, the patients, families, and healthcare practitioners from a children’s hospital were asked to complete a journalling exercise for between 6-18 months. After the study, 85% of participants reported they had found the journalling exercises helpful. Further, 59% continued using writing and journalling to cope with stress.
One simple way to do this is to start by writing 3 things you are grateful for at the start of everyday. This can be anything from your morning cuppa or good weather, to a loved one recovering from illness or a new job or home. Small or large, simple or complicated, it doesn't matter. It's recognising that you are grateful for it, and the act of committing it to paper, that's important.
Journalling provides a pause to help you reconnect to yourself and discover more about yourself every day. When you write and journal daily, you will start to discover and learn more about your own pain points, fears, favourites and dreams. You are always a work in progress, constantly evolving. Journalling will help you to listen to yourself and get to know yourself and lot better.
When negative thoughts arise, they can be very powerful and consuming. Jotting them down can give you space and distance to see them more objectively. This concept of distance is formally known as 'cognitive diffusion'
Cognitive Diffusion helps to bring about acceptance of difficult thoughts by allowing you to process that you are not your thoughts and emotions, they don't define you. Instead you are just the context in which they happen. This means that you can at some point let them go and not suffer under them.
Journalling can be very helpful with this and is a great way to see your thoughts and emotions as something that is separate from you, something that is usually a temporary state, and something which does not define who you are.
To start using this in your journalling, you can use this great prompt: “I’m having the thought that…” ('I am having', rather than 'I think', is an important separator).
A journal gives you the chance to name, process and accept your emotions in a safe, private and contained space. Difficult emotions can then become less overwhelming and easier to manage.
Bottling up unprocessed emotions usually results in the surging up unexpectedly, and often at unhelpful and stressful times.
By naming your specific emotions at the time you feel them, you’re experiencing and accepting them (processing). This has the end result of reducing their strength. Difficult or negative emotions become more manageable and less overwhelming.
Seeing your concerns, questions, and emotions in black and white gives you a clearer picture of your needs. Even a simple list can give you a good insight and help you to know what you think more clearer, and what you want to do.
Journalling in this way is a brilliant way to help make sense when you feel you have a jumble of thoughts knocking around in your head.
Kick off your self-discovery journey with our next blog - Discover Our Simple Tips to Start Journalling with Ease. You will find some really easy ways to stop procrastinating or feeling overwhelmed, and to start bringing this daily wellbeing ritual into your life and experiencing the positive impact!
If you need help, our beautiful collection of LSW Mind Cards and Journals with prompts are exactly what you want! Not only are they beautiful, but designed by qualified therapists, with mindfulness at the core, they are really effective too!
Do you already journal? What do you love about it best? We would love to hear your thoughts in the comments below...
]]>Prioritising self-care when life is hectic can be challenging - especially when it comes to your daily skincare and haircare routine. So, we have pulled together our top 7 simple beauty hacks and tips for prioritising your daily beauty and self-care routine.
UVA and UVB rays from the sun are the main cause of sun damage to your skin. And sun damage is one of the main causes of premature ageing. So protecting your skin with a high-quality SPF 30-50+ is essential. Ensure your SPF includes UVA and UVB protection, and re-apply regularly (especially if you are jumping in the pool or the sea to cool off!).
Hydration plays a vital role in optimal skin health and total wellbeing - you can see some of the benefits, especially for healthy skin, in our blog, here. The ideal goal is 2 litres (or 6-8 average glasses) per day. This can be in the form of water, fruit infusions, juice (low sugar ideally), herbal tea or other decaffeinated drink.
A great way to elevate your water intake is by infusing it with lemon, cucumber or mint (which have their own lovely detoxing benefits!). My favourite way to hydrate really easily is to keep my lovely water bottle with me - on my desk, at the beach, in the garden or car. It keeps hot drinks hot, and cold drinks cold, so is a perfect hydration reminder all year round!
You can find more super easy ways to add hydration to your routine here in our Hydration Hacks blog.
it sounds simple, but with up to 16 million UK adults regularly suffering sleepless nights, lack of sleep can cause issues - especially when you add heat, cold, noise, hormones or stress and anxiety into the mix. And sometimes it can just be hard to put your book down when a chapter has just got juicy. However, your skin, hair, and overall wellbeing will benefit if you can find ways to ensure you are getting enough shut-eye.
We have some great ways to ensure you are getting a better night's sleep in our sleep blogs here:
And if you want a little additional support, then it is worth looking at how you can benefit from a simple, plant-based and organic supplement like Ashwagandha.
In a busy world, it can be easy to forget to think about what you are eating. However, with your gut microbiome being made up of trillions of bacteria, fungi and other microbes, an imbalance in your digestive system can lead to an array of health issues. If you are struggling with gut health, then your skin is one of the first places this is likely to become visible - things like adult acne, oily or greasy skin, rashes, and dry patches, for example. Beauty from within really does begin in your gut!
Discover the links between a healthy gut and great skin in our blog - here. You can also learn more about how supplements can re-balance and support your gut health in our blog here.
If you are not sure where to start, then have a look at some of our scrumptious and nutritious recipe ideas here. Our current favourite is the nutrition packed simple sweet potato, quinoa and kale salad.
Vitamin D3 is also known as the 'sunshine vitamin', and it works wonders for our skin, as well as our mood and wellbeing overall. Fresh air is absolutely key and it doesn't need to be glorious sunshine or hours long for you to see great benefits! Just 10-20 minutes on a regular basis will help. So why not pop outside to the garden, a park, the beach, or even around the block. It will get your endorphins flowing and you will feel revitalised.
Clinical studies have shown that the proteins provided by a daily marine collagen capsule, supplement or regular treatment can help to strengthen your skin, hair, nails, bones, joints, and ligaments, from within and from outside. Marine collagen is fast becoming one of the most popular anti-ageing ingredients available. Daily marine collagen capsules and a regular collagen facial sheet mask can support your beauty and skincare routine inside and out.
Discover the most popular benefits of marine collagen in our helpful collagen blogs here.
Often recommended by leading skincare and ageing specialists, and dermatologists, silk pillowcases are big news for your beauty routine in 2022. They are also wonderfully cooling and a luxurious way to add a little self-care to your bedroom.
Protecting your skin from forced creasing and crushing while you snooze, and helping to keep frizzy and broken hair to a minimum, they can be a game-changer!
If you can just choose some of these and add them into your daily or weekly routine, there is no doubt that you will see and feel the benefits, both in your wellbeing and your skincare and beauty. Which is your favourite? Which will you choose next? Let us know in the comments below...
]]>Some days we keep it super simple and just add fresh lemon slices (or mint from the garden) to either hot or cold water. Other days, we love to have fun creating hydrating recipes or smoothies.
Whatever the weather, you can guarantee we all have our beautiful Birch & Wilde drinks bottles on the desk, all year round, as our simple reminder to take a sip!
But just why do we do all of this (besides having fun and it all tasting pretty good, of course!). It's because making sure we hydrate well brings us huge benefits for our health, wellness and self-care.
We have pulled together our top five benefits to hydrating well below, but there are plenty more, so let us know your favourite hydration benefit in the comments below!
It's easy to forget that your skin is the biggest organ of your body. As such, if it's not feeling great, it will really show. Things like flaky, dry or irritated skin, spots or acne flare ups, and skin getting patchy, blotchy, or ageing prematurely can all be classic signals of either acute or chronic dehydration in your skin cells.
Like all cells, your skin cells are mostly made up of water. So, it makes sense that if the cells aren't getting well enough hydrated, your skin will be dehydrated overall and is likely to look dry, tight or flaky, and fine lines and wrinkles are likely to be more pronounced.
This is our absolute FAVOURITE reason to make sure you hydrate well! It will also help your Marine Collagen capsules and collagen face masks to perform at their best and ensure you are maxing out all the benefits from every angle!
Our kidneys are the 'filters' of our body and their main function is to filter waste products and prevent toxicity. They need adequate water intake to ensure that they can function properly and do their job well. Poor fluid intake, or dehydration, can lead to a build up of toxins (of various kinds) in the kidneys. That can lead to kidney infections, which are pretty grim and painful! So keep those fluids coming.
Keeping a flow of hydration through your body can also promote good bladder health and keep things like urinary tract infections at bay, especially alongside a natural supplement such as our D-Mannose and Cranberry Extract.
Good hydration levels can also help protect against kidney stones and constipation, as well as supporting joint health (the water helps to reduce inflammation and help cartilage health).
The cells in our brain are no different to those in our skin when it comes to the fact that they have water content. So keeping them working well simply by staying well hydrated is a great way to look after your them!
Psychologists at the University of Westminster and the University of East London recently carried out a study that found that drinking just 300ml of water can boost attention and focus by up to 25%! If you are struggling with brain fog or concentration, this is huge!
Other similar studies also discovered that those taking part performed significantly faster and better in a series of cognitive tasks after drinking water versus those who did not.
In contrast, many studies have previously shown that dehydration can result in reduced memory function and motor skills, and an impaired attention span.
One of the primary causes of headaches is dehydration, and of course a headache is going to have quite a negative impact on your mood! So, as well as keeping headaches off the agenda, a nice big glass of water will go quite a long way to keeping you feeling buoyant, happy and healthy.
Research has also shown that water is important for maintaining your mental health. Dehydration may increase your risk of anxiety and depression, among other unhealthy mental states.
It is super important to replace fluids lost from the body, especially after exercise, or in hotter weather when you may sweat more. Staying hydrated before, during and after exercise can not only improve endurance, but also reduce fatigue and aid recovery. Combined with proper hydration, a little exercise can really help to boost energy levels.
The group of vitamins known as Vitamin B is a group of 8 vitamins that all work together synergistically, and at cellular levels. Besides keeping cells well hydrated, the B Vitamins play a large role in energy production and metabolism.
So as well as ensuring you are well hydrated, if you struggle with low energy levels, a Vitamin B Complex (with bioactive and highly absorbable type of the vitamins) is worth considering!
We definitely talk about it a LOT, and with good cause. It's simple - good hydration is the most cost effective way (and the easiest-to-implement) to look after your body.
There are so many more benefits that we could add to this list - they are numerous, including gut health, allergy management and good vision, among others! Good hydration positively affects and supports a vast amount of functions in your body.
So if you only do one thing to support your wellbeing, we hope that it is this! Living a healthier, happier life, just by drinking water regularly is a great place to start.
]]>Co-Founder of LSW London, and mindfulness expert, Lili Sinclair-Williams shares her top five tips in her insightful guest blog.
Living positively is to embrace the positives over the negatives, to see the good in people and situations, to allow yourself to lean into what feels good and to remove what doesn’t.
To live a more positive lifestyle does not mean never coming up against adversity. In fact, we need moments of hardship in order to truly appreciate the moments of joy that come to us.
So, how do we embrace this positive lifestyle and rid ourselves of any guilt attached to doing more of what makes us happy? Here are my 5 steps to living a more positive lifestyle, starting today.
The people you surround yourself with will have a huge impact on your emotional state, so be sure to surround yourself with positive, encouraging and loving friends and family. Most humans are naturally empathetic (some more so than others!) which means we take on the emotions of those around us.
Surrounding yourself with positive, uplifting souls will do wonders to your own state of positivity. See if you can identify the people who lift your spirits and make you feel good, and try to schedule more time with them.
Practicing gratitude is the act of appreciating what you have - to be thankful for the things you have in your life, thankful for the people who surround you, thankful for the moments that bring you joy. Practising gratitude has an enormous number of benefits including creating stronger relationships, experiencing more positive emotions, reducing stress, improved sleep quality and so many more.
We don’t need to only be grateful for the larger things in life. In fact, it is creating the ability to be thankful for the little things, the tiny moments that make us smile, that are what make all the difference.
Start to pay attention to the little bursts of positivity you experience throughout the day – a smile from a stranger, the feeling of sunshine on your skin, the tasty cup of coffee you had first thing.
Each day, write down in a notebook, three things from that day that you were grateful for. The more you do this, the more you will notice more moments of gratitude throughout your life.
These days, we live our lives with everything readily available at our fingertips. The modern world is one of excess. If there’s something we need, with the click of a button we can have it delivered within the hour. Savouring is the act of appreciating the pleasure attached to the first moment of experiencing something. For example, the first bite of chocolate as a treat after a long day of work or the feeling of the warm grass or sand beneath your bare feet on a summer’s day.
This is all about experiencing positive feelings in the present moment, really noticing how it makes you feel and focusing in to intensify the positive feeling and appreciation of that moment.
“It is like swishing the experience around … in your mind,” says Fred Bryant, a social psychologist at Loyola University Chicago, ‘father’ of savouring and author of the 2006 book, Savoring: A New Model of Positive Experience.
Exhaustion is something I’m sure we are all familiar with. We live hectic lives and rest can often become deprioritised, but sleep is essential if we want to remain productive and positive.
Try to create a bedtime routine that works for you. Switch off any electronics at least 30 minutes before you get into bed and find some activities that help you unwind. These could include a candlelit bath, a cup of chamomile tea, reading 10 pages of a book, some gentle breathing exercises or listening to a guided meditation – check out our Sleep Well Collection, which has five guided sleep meditations to help you drift off into a deep sleep.
Learn more on how to improve your sleep with Birch & Wilde here:
1. Blog: Simple Lifestyle Tweaks to Help You Sleep
2: Blog: Top 6 Supplements that can Help You Sleep
3. The Power of Ashwagandha supplements
Kindness stimulates the production of serotonin, which benefits your health, keeps you calm, reduces stress and anxiety, and makes you happy. Research has also shown people to feel stronger and more energetic after helping others. If this all wasn't enough, kindness can help people live longer.
Altruism produces oxytocin, known as the 'cardio protective' hormone, which reduces blood pressure. It can also help to build up strong networks of friends and family, which has been found to reduce your risk of heart disease.
Introducing Random Acts of Kindness – selfless acts shown towards others – into your routine can help you see life in a more positive light. Try it out today, it doesn’t need to cost anything. It could be something as little as a supportive smile, a compliment to a friend, reaching out to someone who is having a hard time and offering an ear.
Research also suggests that people who experience kindness are more likely to offer kindness themselves, so you could start a cycle of kindness in motion, wouldn’t that be lovely!
You can learn more about LSW London and view their mindfulness and gratitude collection from Birch & Wilde here. We hope you love it (as much as we do)!
]]>So many of us experience hair loss, including me, although you may not think it from this current picture! It's not often talked about and it can be difficult to explain the impact that it has, or the fears and anxiety it can drive inside us.
I hope that by sharing my past experiences and tips with you, you will know you are not alone, and have some practical advice to implement to help your recovery.
In my mid-thirties, my hair started dropping out, it was so gradual at first that I didn't think much of it. However, it progressively got worse until I was seeing handfuls in the shower or on my hairbrush. Nothing had changed in my daily life, and there seemed to be no obvious cause.
I was scared it would never stop, that it could be universal alopecia, and I had no idea why it was happening or what to do. It caused me so much distress that I began to dread washing my hair and seeing all the strands that had fallen out that day.
The experience REALLY affected my confidence and eventually my well-being.
A Maori friend once described to me me that our hair is our 'crowning glory'. No, it's not the most important thing in life, but yes, it is very much tied into our sense of identity and who we are. A change to this, whether through illness, environment, stress or hormones can have a lasting impact and cause holes in our confidence until we either heal, or learn to adjust to the new reality.
I knew I needed to take action, but really didn't know where to start! So, despite worrying that I would be told I was being 'superficial or silly' somehow, I booked an appointment with a GP.
Truth be told, that experience was not a good one, and I couldn't have felt much more like I was making a 'fuss over nothing'. They didn't even consider it being a possible sign of something like a Thyroid issue (which REALLY should have been checked) and proceeded to suggest I had naturally thin hair or maybe it was 'just a bit of stress'.
I got back to my car and cried... I felt silly, pathetic and hopeless!
Once I had recovered I spoke with close friends, who were pretty shocked at the experience I had with the GP. They really encouraged me to go back again, and book to see someone else. Eventually I did.
This time was the complete opposite, in all the best ways. They couldn't have been more helpful - and I was even able to talk about how the previous GP had made me feel. They confirmed the cause of hair loss can be very difficult to trace as there are so many possibilities.
However, they did say that we could at least eliminate some of them! The relief was amazing. I had blood tests done to ensure there was nothing medical underlying, and to check for any possible nutrient, vitamin or mineral deficiencies. When they came back clear, I was referred to a consultant trichologist.
It was a long wait, but I was so relieved that there was a light at the end of the tunnel. The vitamin and mineral blood test has triggered something in my mind, and needing to take some action while I waited, I started researching like crazy for natural alternatives.
I started off with basic hair, skin, and nails supplements from the supermarket and making sure I was eating a well balanced and healthy diet. I also looked at ways to make sure I was managing stress better.
And whilst I think that all these good things contributed to my recovery, something finally made a big difference...
In my research, I stumbled on some early strong science about Marine Collagen - this was the game-changer!
It took a while, but after a few months, I noticed a significant reduction in the hair loss, and that my nails were also starting to get stronger (a great added bonus!). I got brave enough to visit a hairdresser again, and they also recommended trying a Collagen serum on the ends of my hair externally. The cut and the serum helped improve things even further!
I was gradually finding ways to rebuild my confidence in myself and my appearance and it felt really good after so long of watching my crowning glory disappearing down the plughole on a daily basis.
By the time I saw the consultant, she confirmed that she wouldn't need to see me again as I had regrowth starting all across my scalp. I was so relieved that I burst into tears right there in her room (yes I did a LOT of crying through this period of time!).
Despite knowing I was quite profoundly affected by losing my hair, I don't think I had allowed the full impact it to be felt until that moment.
I never did find out why my hair fell out, and will now never know. I didn't get all my hair back, but I did get enough of it. I am now fully embracing the curls that used to frustrate me, and I love them. I even like my crazy, unruly greys!
During that time, I learned lots of ways to help minimise the loss of my hair, and I would love to share them with you, so that they might help someone else along a scary journey a little bit...
1. Switch to a natural or organic shampoo & conditioner - it doesn't have to cost the earth, but the more natural the better.
2. Use a soft bristled hair brush & avoid hairstyles which pull on your hair - the soft bristles are much kinder to a struggling scalp and may even help stimulate hair follicles. Tight or pulling hair styles can literally pull out weakened hair.
3. Reduce the amount of heat appliances & chemicals used on your hair - lots of heat or chemicals over time can damage hair that might already be weak and can make things worse. So try and keep to special occasions or a minimum.
4. Try a collagen hair treatment - these were a bit limited when I was going through this, but there are plenty out there now. Ideally a 'leave in' option to help maximise effects, and the more natural, the better.
5. Regular haircuts can help with tangled hair & split ends - when I was going through this, I was too embarrassed to go and have my hair cut. However, it was actually super helpful! The cut helped to keep what hair I did have healthy, and shaped it to make the most of it. And... I discovered I could try a collagen treatment!
6. Use Marine Collagen & Vitamin B Complex (B7 Biotin) which will nourish & strengthen from within
I created our very first supplement product, Marine Collagen, based on my own experiences. I simply LOVE what it can do to support hair (and skin & nails!!) and want to share that with as many people as possible.
The importance of the B Vitamins when it comes to healthy hair, is probably less well known. However, the impact is made at a cellular levels, and they work synergistically together (so a B complex is a great idea). You might have heard of Vitamin B7 as Biotin, and it is super important for healthy hair!
If you are struggling with hair loss and finding it tough, please remember you are not alone. I hope that some of what I have shared here will help you along your journey, and please don't hesitate to drop us a line at Birch & Wilde HQ if you have any questions.
Love and best as always, Tara xx
]]>Our mission is to create results driven formulas, utilising the power of nature to its fullest, and with sustainability at the forefront. Our products are kind to the skin, while also having a minimal impact on the planet.
Our business is powered by green energy, while running an 100% electric car fleet and operating a zero air freight policy. We also plant a tree for each order placed on our website.
When the collagen levels in your body are healthy, it will help with...
As you get older, your body produces less collagen which can lead to your skin becoming dryer and wrinkles beginning to form. The decline starts at around the age of 25 and by 40 we can lose up to 1% of our body’s collagen each year. Collagen production can also be hindered by lifestyle factors such as poor diet, alcohol consumption, smoking and sun exposure.
As collagen production slows, we can see the impact on this across our body. It can affect us in the following ways...
Collagen is an important component in your skin. Collagen strengthens the skin by forming a scaffold and structure within the body, it’s a key component in connective tissue and essentially holds the body’s cells together. As well as strengthening, it also helps with elasticity and hydration.
Smoothen the skin and minimise fine lines and wrinkles
Using collagen can help to smooth the skin as it can help your skin to stimulate further collagen therefore making your cells and connective tissues stronger and tighter.
Improves skin durability and elasticity by strengthening the skin
Elasticity is your skin’s ability to stretch and retain its shape. When you’re young and your skin has plenty of collagen and elasticity, it can easily stay firm and tight. As you get older, you produce less of these proteins and therefore your skin can lose its tautness. Increasing your collagen levels can help it to strengthen again.
Promotes skin hydration
Collagen helps with skin hydration by assisting your body in producing hyaluronic acid, a natural substance created by your body to get it moisturised and supple. Skin that is hydrated is more likely to be plump and brightened, helping to reduce fine lines and wrinkles and banish any dullness.
At BeautyPro, we have a number of collagen powered sheet masks that can help to improve your skin.
The BeautyPro Brightening Sheet Mask will help you to achieve a natural glow in just 15 minutes! This best selling formula utilises Collagen, Vitamin C and Aloe Vera to brighten the complexion, rebalance uneven skin tones, improve skin elasticity and reduce pigmentation.
Collagen is a powerful anti-ageing ingredient that improves skin texture, strengthens and firms the skin, resulting in a soft, smooth and supple complexion. This combines with Vitamin C, to stimulate the skin’s natural renewal process, reducing the appearance of fine lines and wrinkles as well as shielding it from the visible impacts of environmental stressors.
Aloe Vera helps the cells to retain more moisture and assists in soothing any inflammation present. This will improve your skin health and ensure your face feels hydrated and soothed.
This sheet mask is great for those of all skin types to help to achieve re-energised skin with a youthful glow.
The BeautyPro Nourishing Mask intensely hydrates, firming and smoothens the skin. This 15 minute formula is a great choice for those looking for an anti-ageing solution. Using Collagen, Olive Oil and Rose, the treatment will rejuvenate the skin, stimulating fresh cells and targeting any damage or signs of ageing.
Marine Collagen is a powerful anti-ageing ingredient that will reduce dryness and help to boost the levels of moisture in the skin. This makes it easier for the cells to flush out toxins and circulate nutrients, improving your skin health and helping the skin to look clear and purified.
Olive extract also aids anti-ageing, due to its capabilities of promoting cell regeneration, protecting against sun damage and minimising hyperpigmentation. The addition of Rose in the formula helps to soothe and calm the skin, moisturizing the area and rebalancing any oily zones. The result? Smooth and nourished skin with a healthy glow.
Shop the BeautyPro range on Birch and Wilde here.
Learn more about the BeautyPro story here.
Your gut must be working properly for the digestion of food and absorption of nutrients to be optimal. You may have a great diet, but if you cannot absorb the nutrients you put into your gut, your skin cannot use them.
Many people have a problem with fat absorption, which decreases the rate at which fat-soluble vitamins such as vitamins A, D, E and K are absorbed. Vitamin A is needed for normal skin cell turner, vitamin D for normal inflammation levels, vitamin E is needed to provide protection to the skin from environmental toxins and oxidants including the sun, and vitamin K is needed to strengthen the blood vessels and decrease dark circles around the eyes.
People who have issues with fat absorption may have had their gall bladder removed or have an underlying condition such as coeliac disease which reduces nutrient absorption.
It’s not just fat-soluble vitamins that are affected, however. Nutrients like zinc can also be low in those with poor gut health. Zinc is needed for the normal turnover of skin cells and protection from sun damage. Zinc helps to balance hormones and keep hormonal acne at bay.
Protein absorption must also be good so that the skin has the right building blocks to create and maintain collagen, the main elastic component in skin. If you have issues with absorbing nutrients, you may need to work with a professional to address the root cause.
Probiotics, also known as friendly bacteria, are an essential part of a healthy gut, and are just as important for the skin. Probiotics produce a substance called short chain fatty acids which are not only excellent for gut health, but they are also absorbed and find their way to the skin where they provide moisturisation.
Probiotics also promote the elimination of toxins through the bowel, helping to keep your skin healthy and glowing. One of the major nutrients that probiotics produce is vitamin K. In fact, probiotics provide more vitamin K to the body that the average diet. Vitamin K is needed for normal blood flow and a decrease in dark circles around the eyes.
The gut plays a huge role in the regulation of inflammation in the body and on the skin. There is a patch of tissue that sits right below the gut and is called the gut-associated lymphoid-tissue or GALT for short. The GALT stores immune cells which are involved in inflammation in the body, and these immune cells have direct communication with the gut.
If your gut is unhealthy and under functioning, you will experience a higher level of inflammation in the body and on the skin than from a gut that is working well. Inflammation appears in the skin as redness and large pores and keeping your gut in check will help to reduce these symptoms and keep you looking fresh and youthful.
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There are 2 main types of fibre that we consume. Soluble and insoluble. Soluble fibre holds onto water and helps to soften faecal matter. Insoluble fibre does not hold onto water so well, but still provides bulk and helps you pass bowel movements. There are many more subsets of fibre which come from many different foods, but all of these will either fall into the soluble or insoluble categories.
Fibre is the roughage in food that does not get absorbed and passes through the gut. It helps to provide faecal bulk and sweeps toxins out of your colon. The frequent elimination of these toxins is important to prevent them from being reabsorbed. Food needs to be exited within a certain time frame, ideally around 48 hours to prevent it from becoming putrid.
Soluble fibre also holds onto some water which makes bowel movements easier to pass. A lack of fibre can cause constipation and hard faecal matter which can lead to haemorrhoids, a bloated and hard tummy and a few other problems.
The probiotics in your gut, also frequently called friendly bacteria, play many important roles which benefit nearly every system in the body. Probiotics feed directly off the fibre which you consume, so to keep their populations thriving you need enough fibre.
Different types of fibre feed different types of probiotics so it is important to have a wide rage of fibre rich foods to promote a diverse and balanced growth of probiotics in your gut.
As fibre passes through the digestive system it picks up and carries toxins. Some of these toxins are released from your liver. Your livers job is to filter blood and remove any circulating toxins. It then dumps then into your digestive tract so they can be excreted from the body.
If your diet is low in fibre, these toxins do not get moved out of the body quickly enough and can cause havoc in the digestive tract which may include very smelly gas, bloating, pains, aches and a decrease in the number of probiotics. The toxins may then also be absorbed back into the blood stream which gives your liver double to work to do. These can become pushed out through the skin which causes further problems with skin health and appearance.
Switching all your grains to whole grains is an easy way to increase fibre intake. Consume brown rice, whole wheat or wholegrain bread and brown pasta rather than their white alternatives. Grains mostly provide insoluble fibre, except for oats, which are an excellent source of soluble fibre.
Vegetables and fruit contain soluble fibre which is the type that holds into water. Try to eat 7-9 portions of vegetables and fruit per day. Not only will this give you plenty of fibre and feed the probiotics in your gut, but you will also see an improvement in overall health and your risk factors for certain chronic diseases will decrease.
Beans and lentils contain soluble fibre and are also a good source of protein. This category includes chickpeas which are a particularly good food source for the probiotics in your gut.
There are a few supplements on the market to help increase your fibre intake, but which ones are best for helping your gut flora to thrive?
Inulin is a type of fibre typically derived from chicory root. Inulin is particularly helpful for supporting the concentration of a group of probiotics called bifido-bacteria.
FOS is short for fructo-oligosaccharides. This is another type of fibre and prebiotic for the gut. FOS is particularly useful for supporting probiotics from the lactobacillus family as well as the bifido-bacteria family.
Psyllium husk is an excellent water-soluble fibre that helps to trap toxins and remove them the body. Psyllium husk is great for those with constipation if it is taken with enough water. Psyllium is also recommended for those who are actively detoxing.
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