Victoria Hall

What Is All The Fuss About Adaptogens?

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You might have noticed adaptogens have been popping up in health and wellbeing articles and posts recently. But, you’re not alone if you’re not entirely sure what an adaptogenic herb is and why people are hailing them as energy boosters and stress relievers. Here’s a straightforward guide to adaptogens and their health benefits.

What are adaptogens?

They are natural herbs that help to support and balance our hormonal equilibrium or our hypothalamic pituitary endocrine axis as it’s technically known. This equilibrium is split into three sections or axis, your brain adrenal, brain thyroid and brain gonadal. All three have to be balanced to ensure your mood, metabolism, immune system, libido and energy levels are all functioning optimally.

Who can take them?

Adaptogenic herbs have been used to help rebalance hormones and improve overall wellbeing for centuries. They’re generally deemed as safe for everyone to take. However, we recommend consulting your health practitioner if you’re taking medication or are pregnant.

What are the key adaptogenic herbs?

Maca

Wellbeing gurus and hipsters have helped boost the profile of this adaptogen with maca lattes. But, don’t be fooled into thinking that you’ll get the same energetic boost from the sprinkling you get on a coffee as you would from mixing a couple of teaspoons of good quality powder into your morning juice. Maca is renowned for helping to supercharge energy levels and the root is also thought to help with fertility and libido concerns.  

The supplement: Organic Maca Root Extract by Viridian

Moringa  

Another great option for those who want an energy boosting pick-me-up, moringa is the healthy alternative to your mid-afternoon caffeine fix. It also helps your body deal with stress, and impressively contains more than 90 nutrients and over 40 different antioxidants. It’s no surprise that it’s also known as the miracle tree. Moringa powder has an earthy, peppery flavour, which makes it perfect for mixing in with soups and juices.     

The supplement: Moringa Green Superleaf Powder by Aduna

Astragalus

If you find that you’re always feeling under-the-weather with depleted energy levels, it is worth looking into astragalus. It’s renowned for its immune-boosting powers and helps to increase your interferon and white blood cell counts. Shabir recommends taking an astragalus supplement from autumn through spring to fight off any colds and infections.

The supplement: Astragalus Extract by Swanson

Ashwagandha 

This wonder herb helps support your HPA (brain-adrenal axis) and regulate your cortisol (stress hormone) levels. It’s also thought to help conditions such as arthritis thanks to its anti-inflammatory benefits. Ashwagandha should be your go-to if you’re battling with stress and anxiety. While ashwagandha won’t give you the instant high that prescription drugs do, you will notice a difference in a week or so if you take it consistently.  

The supplement: KSM-66 Ashwagandha Plus by Wild Nutrition

Rhodiola 

Another good adaptogen for those who suffer from stress regularly is rhodiola as the herb helps your body deal with physiological and psychological stress. Small studies have shown that rhodiola can support your brain when you’re stressed and reduce mental fatigue. 

The supplement: Magnolia Rhodiola Complex by VH

Holy Basil

Also known as tulsi, holy basil has powerful anti-inflammatory properties and helps to boost brain power. If you struggle to concentrate or regularly get a foggy brain, holy basil could help improve your cognitive function.

The supplement: Wholistic Holy Basil by Pukka

How To Maximise Your Fitness Routine

Exercise Routine

‘Getting fit’ is one of the most popular new year resolutions and it’s also one of the quickest to be broken. While there’s always an onslaught of new and inventive ways to encourage us to workout in January, few of us make it past February before we give up the early morning run or lunchtime gym sessions.

Yet, research continues to highlight the health benefits of working out. Recent research suggests that working out three times or for a total of 100 minutes per week could help reduce your brain age by a whopping 10 years when you pair it with a balanced diet. A study by the British Journal of Sports Medicine also suggested that exercise, including walking, jogging, swimming and cycling, could be just as effective as drugs at lowering blood pressure.

The biggest fitness trends for 2019 are more attuned to our hectic lifestyles and easier to slot in, so whether you’ve got a full hour or just 15 minutes to spare there’s some form of movement that will work for you.

The top fitness trends for 2019

On demand

If you struggle to slot a 45-minute spin class into your schedule twice a week, then it’s worth exploring the world of fitness streaming. Plenty of gyms and instructors offer live streaming sessions or short videos that you can do at-home or from a hotel room if you’re a frequent traveller. ClassPass has recently launched its version of live streaming called ClassPass Live.

Slide and glide

For A-list fitness trainer Dalton Wong, 2019 is all about the glider. Not only does it give you a full body workout, but it’s also low intensity, so you don’t have to worry about putting extra strain on your knees, hips and back. Following the success of his Mini Band Workout last year, Wong has just launched his Glider Workout. ‘It’s designed to improve posture, tone and shape the body, and the workout actively targets the main problem areas – core, hips, thighs, bum, triceps and back – for total body conditioning,’ says Wong. The kit comes complete with two gliders and a 60-page manual that’s packed full of exercise routines. 

Versatile yoga

With self-care, or total wellbeing as it’s being dubbed for 2019, still resonating with most of us, the practice of yoga has become more prominent. Expect to see yoga and meditation hybrid classes rolling out across the country. From restorative yin practices to more vigorous power and flow yoga, the classes are designed to work on a physical and mental level to ensure you switch off and feel fully zen before you step off the mat. 

Functional fitness

It’s a trend that has been around for the past few years, but functional fitness is going to be just as big in 2019 and will be readily available everywhere. Generally speaking, functional fitness is anything that helps improve your balance, coordination and strength to support the movements and motions we do on daily basis without even thinking about them. For example, a squat would fall under the functional category because it strengthens your core and back, which makes bending down in day-to-day life easier.

Team work

Sociable workouts are on the rise. It’s less about solitary sessions on the treadmill and more about coming together as part of a class. Whether it’s a running club or signing up for a group spin class where you’re heart rate is on show and you cycle as a pack to hit a specific target, this year is definitely about working together to reach our fitness goals. 

How can you maximise your exercise routine?

Whether you’re a regular runner, keen cyclist or just about to dip your toe into the world of fitness, here are some tips to get the most out of your workout:

AM or PM

It’s often assumed that exercising in the morning is better for your body as it sets you up for the day ahead. However, if you’re more of a night owl and would rather spend an extra hour in bed, you’ll be pleased to hear that a recent study suggests that it doesn’t matter when you workout. Exercising in the evening won’t affect your ability to fall asleep – especially if it’s a relaxing yoga session.

Stretch it out

Sometimes it’s tempting to skip the last five minutes of your cardio class or not bother to stretch out your muscles after a long run, but pretty much every fitness expert strongly advocates some form of stretching following a workout. Not only does it improve your posture by loosening tight muscles and reduce the risk of injury and DOMS (delayed onset muscle soreness), but stretching will also help calm your mind.

Relax your muscles

If you’re someone that always suffers with DOMS a couple of days after working out, it’s worth booking into a yoga class the following day to help stretch out your muscles and flush out any lactic acid or enlist the help of Magnesium Oil Original Flakes by Better You. A 20 minute soak in the bath with these can help soothe sore, tight muscles and leave you feeling fully relaxed. If you don’t have a bath, it’s worth considering the Magnesium Body Butter, which has the extra benefit of leaving your skin feeling soft and smooth too.

Treat yourself

It’s easy to go into any new exercise routine with the ‘good hard or go home’ mindset, but don’t forget to give yourself some leeway every now and again. ‘Still enjoy the odd beer, wine or your food of choice- it’s not meant to be a miserable process!’ says fitness trainer Matt Roberts.

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