2019 Resolutions And Solutions

Old typewriter close up with "New Year Chapter One" typed on paper

I always look forward to the start of a new year for that feeling of a clean slate it gives and the opportunity to do better and more. I have always loved making resolutions too, not unrealistic or unattainable ones that I have no intention of keeping, but personal goals and exciting plans that help me shape how I want the year to go.

Last year didn’t work out at all how I had planned and while I am still dealing with some of the health issues involved in that, I am now in a much better place and ready to take on 2019. When thinking about what I want my resolutions to be, I quickly realised that it was all about self-care and wellness, which makes sense considering how sick I have been.

One of the biggest things that went “wrong” last year was that I didn’t look after myself enough. I pushed and pushed until I couldn’t go any further and put off looking after myself because I didn’t prioritise my own wellbeing. This year I plan to do things completely differently. I have learned the hard way that health and wellness is a precious gift that needs to be nurtured and I plan to do just that.

Basically my goal is to simply get back on track — with my health, my life, my happiness and everything else that I abandoned over the past twelve months. Ultimately I just want to feel well again and repair the damage I did to myself, and these are the resolutions that I hope will help me do exactly that. I have kept them simple with no pressure inducing timelines and in a way, they are all linked. I have also included solutions so that my resolutions are more concrete and achievable, which I think will help me feel more capable of following through.

Hormone Balance

Resolution: As a woman in my thirties this is such an important component to overall good health. Having hormonal irregularities has affected so many areas of my life from the obvious menstrual cycle related issues, to the not so obvious ones like when I sleep and how long for, what I eat and how much of it and other issues I will talk more about soon.

Solution: Balancing your hormones can be tricky, so it’s extremely important to consult a doctor and get your levels checked. Once that’s done you can make a plan to get them in order and that can involve medication, supplements, food and exercise. For me, I will be keeping track of my blood sugar levels, (hopefully) sleeping more at night and introducing female health supportive supplements.

I am currently taking Endo Complex and Fertility from Wild Nutrition because both contain an excellent mix of ingredients essential for women’s health with the addition of hormone support through B6, N-Acetyl Cysteine and Cordyceps (Fertility), and oestrogen clearance (Endo Complex). I will also be eliminating or at the very least limiting my sugar and dairy intake as both affect my hormone levels.

I plan to get several checks throughout the year to track my progress so I can have a better understanding of what causes my hormonal fluctuations and then learn how to minimize and manage them going forward.

Skintelligence

Resolution: Skincare is my thing and looking after my skin is something I truly enjoy. Testing products, reading about ingredients and experimenting with new routines is not a chore to me and I love the process of it all. Last year unfortunately I used too much, tried too many things, played around too carelessly and my skin did not like that one bit. For 2019 I want to find a balance between enjoying all the new launches and putting my skin first.

Solution: Last year I started to be more thoughtful than ever when it comes to skincare. Excess was in and it just didn’t work for me. I became acutely aware of how damaging the need to have and try all the products can be for our skin and mental health and I did not want to be a part of it anymore. When I got sick I had virtually no time for new products let alone the ones I already had, but what I learned was that my skin was actually pretty okay with less — less products, less routines. It was all about finding the right ingredients for my skin and not over using them.

Thanks to the excellent Garden of Wisdom range I have been able to simplify my routine yet still see great results. In particular the PHA PlusMandelic Acid 10%Alpha Arbutin 2% and Kojic Acid 1% and 100% Prickly Pear Seed Oil have done so much for my skin, even without using them every day. That’s because instead of jumping on every new launch, I have focused on the ingredients that I know work well for my skin. Finding what works for you when it comes to skincare is definitely a journey that will take some time and experimentation, but it is worth it in the end.

Mane Attraction

Resolution: I really neglected my hair last year and this is something I want to change in 2019. At the beginning of the year I was just too busy to bother with it much and then since last summer I have been too sick to do anything beyond a perfunctory wash and air dry, which isn’t the best look for me (my hair is curly with some frizz). I have also experienced some shedding/thinning due to my illness and suddenly a lot more greys than I started the year with. I’m a Leo and the stereotype of my astrology sign loving their hair is somewhat true for me, so I want to start taking care of it again.

Solution: As many of you already know from personal experience, the launch of Ful.Vic Health was a big one and I have finally jumped on board. I just started using the shampooconditioner and mist, and I am in love. The range targets hair loss, shedding and thinning, as well as scalp support and follicle repair. This is exactly what I need and I have already started seeing a difference. With each wash I see less fall out and my hair is so much smoother and softer, even without using a hair dryer or straightener.

Hair care is definitely an inside-out job, so along with these topical products I will also start using the Elixir and making sure I’m getting enough scalp and hair supporting vitamins and minerals, which I should be thanks to the Wild Nutrition supplements. I might even treat myself to Hayo’u’s Beauty Restorer Comb as it is designed to promote healthy hair and reduce stress, and in my experience the two are linked – the more stressed I am, the more shedding I notice. I also plan to get my vitamin and mineral levels tested, so I can track the changes and any improvements myself.

Sleep Well

Resolution: Sleep is crucial for optimal health and fully functional living, and it is something I have been doing poorly the whole of last year. Continually having poor sleep has made dealing with an illness even more stressful and on top of that it sucked the joy out of things I used to love. I would find myself too tired to hang out with friends, falling asleep during movies or after reading a few paragraphs, and it just made me feel like I was dragging myself through each day like a zombie. I am the type of person who thrives on more sleep not less, so my plan is to make that a priority again.

Solution: What I have found is that getting a good night’s sleep is easier said than done. Even when I find myself exhausted and barely able to stay awake at 7 pm, once I am actually in bed and ready to sleep I can’t. I will be wide awake until 5 am and then absolutely shattered when my alarm goes off a few hours later.

Sleep is so important because it is the time when the body gets to rest, repair and restore itself, so without that most people won’t be able to feel their best. Knowing how essential sleep is to good health I plan to make my evenings more structured and deliberate. I will set a time to switch off from stimulating devices and begin a wind down routine that will help signal to my body that it’s time to sleep. For me this will include things like having a bath, wearing cosy pyjamas, reading a book and meditation.

I absolutely love listening to Soul Medicine before bed to help me relax and unwind and now that winter is officially here, it’s time to start using my beloved Space Masks again, which are brilliant for getting off to sleep quicker thanks to the soothing heat. Not only that, having my eyes covered means I’m less likely to be enticed by my phone whenever it vibrates or glows. De Mamiel also have a lovely sounding sleep range that I’m going to look in to and supplements like Magnolia Rhiodola and Magnesium have helped in the past, so I am taking those again.

Good sleep is a process and something that has to be learned and maintained, so achieving it is not something that will happen overnight, but if you can commit to a schedule of sleeping and waking and keeping your bedroom free of distractions, you will find that you will start to fall in to a natural pattern and when that happens it will be bliss. No more sleepless nights and exhausted days — just deep, restorative sleep that will help you feel and live better.

As you can see, my resolutions are pretty simple, but they are all linked. Improving my sleep will help with my hormones and balancing those will in turn help my hair and skin. The goal is to basically feel like myself again and that involves feeling good on the inside and out as well as finding my way back to joy. Self-care is important for mental and physical health and for me, that’s my aim for 2019 — looking after myself properly and committing to making my needs a priority. No matter what your resolutions for 2019 are, I hope they are ones that make you feel good and look forward to the year.

My Skincare And Wellness Supplement Routine

small coloured powder piles

After last month’s article all about how I use supplements as part of my skincare routine (here), I decided it was time to share exactly what I use and why. Like skincare, I fully believe that supplemental therapy is very personal, but there are so many vitamins, minerals, herbs and plants to choose from that it can be very confusing and overwhelming. I wanted to explain my routine in the hopes that it will help anyone out there experiencing the same health issues or skin concerns that I am.

My supplement routine revolves around three key linked elements that I believe are essential for overall wellness and healthy skin. I aim to support the gut and liver, balance my hormones and reduce inflammation. Generally most women (and even men) could benefit from focusing on these three areas as modern life can really have an affect on all of them. Things like stress, an unbalanced diet, lack of sleep and not enough exercise have really been taking a toll on my health this year and the supplements I take have helped support my body from the inside out.

As I said in my previous article, one of the most important things to remember when choosing supplements is deciding which delivery method is right for you. For me, after many years of taking supplements in pill or capsule form and not liking the process one bit, I found that switching to liquids or powders has changed everything. It has made things quick, easy and painless and as a result, staying consistent is virtually effortless, which is paramount in order to get the most out of what you’re taking and to see tangible results.

For me, the gut is one of the most important organs in the body and how well it operates can affect our whole body, inside and out. Not only that, how well and how often we “eliminate” the waste from our bodies can make all the difference in our overall wellness and the health of our skin. I also think that without actively looking after your gut, taking vitamins could be a waste of time and money. An unbalanced and improperly functioning gut microbiome usually leads to poor digestion, which means the supplements won’t be absorbed making them useless.

Digestive Enzymes
Digestive enzymes work to break down the different compounds in generally hard to digest foods like dairy, red meat and sugar helping them pass through the gut in the best way. They also help reduce inflammation and could help improve food sensitivities or intolerances. I choose a supplement that focused on my specific food issues and now I find that when I eat foods I previously didn’t digest well, I don’t experience the same negative side effects.

My supplement is a capsule (which I don’t mind in this case) and that is pretty standard for enzymes as many have to be taken around meal times. I keep some in my bag so if I happen to go out for lunch or dinner I won’t forget to take them. So far these are one of the best additions I have made to my supplement routine and I highly recommend trying these if you often experience food sensitivities, bloating, gas/belching or indigestion.

Probiotics
The main benefits of probiotics is their ability to boost the “good” bacteria that will help promote a healthy gut and improve digestion, but that is just the beginning. I have been taking them on and off for years, and now in conjunction with the enzymes I am seeing the best results. I have always had quite a sensitive stomach and probiotics have helped soothe and strengthen my gut microbiome. I have tried capsules, powder and liquid probiotics with different strains and strengths and it’s all about finding the right combination for you.

Glutamine
This is a relatively new supplement for me, but over the past few weeks alone it has made such a big difference. It supports the GI tract, boosts gut cell regeneration, improves gut barrier function and aids gut repair. This is so important for better digestion as well as proper absorption of vitamins from food or supplements. I would recommend starting with this to make sure your gut is healed and ready for everything else. Most glutamine comes in powder form and this is what I use.

Milk Thistle, Turmeric and Glutathione
For liver support my go-to supplements are milk thistle, turmeric and glutathione. These three help reduce inflammation, aid detoxification and support optimal functioning. Not only that, I saw the biggest improvement in my skin when I started supporting my liver and it’s because the body was now properly dealing with waste removal. All three supplements are good for the body and skin, but glutathione has the added benefit of reducing excess melanin production, so it is worth investing in. I cannot stress enough how important it is to take care of your liver. It is the largest internal organ beyond the important “cleansing” role it plays, it also impacts our hormones, which brings me nicely to my next category.

Hormonal Support
Supporting and balancing hormone function has been a big priority for me over the past few years for a number of reasons. They function as the messengers relaying information all over the body, which means it is a big deal when they are imbalanced or disrupted. I started to have hormonal issues in my mid-twenties and even now it is still literally a balancing act (no pun intended) because daily stressors like diet, lack of exercise, sleep and stress can impact how well they function.

Agnus Castus
Known as vitex or chaste berry, this medicinal herb has been key in improving my PMS symptoms and I have recommended it to so many people. I used to take capsules of this for years, but I am currently testing out tinctures to further reduce my pill intake. I cannot recommend this enough and swear by it for better menstrual cycles as well as less hormonal breakouts.

Thyroid Complex
The thyroid is one of the largest hormonal glands and is actually linked to digestion because it “regulates how fast your intestines process food”. When it is not functioning properly you could experience issues like heavy periods, disturbed sleep, fatigue and dry hair. I take a capsule supplement which also contains a mix of nutrients and minerals like iodine, selenium, zinc and olive leaf to support optimal thyroid function and improve my general health.

Vitamin D
Technically more of a hormone than a vitamin, this is important due to the links between chronic illnesses, depression, immune function and cell mutation. When I was at my sickest, test results revealed extremely low levels of vitamin D, so now I use a quick and easy to administer oral spray and I have seen a big difference in my stress management.

Vitamin B Complex
B vitamins are another supplement that provide more than one health benefit. They are involved in the production of hormones, but also release energy from food and support overall health. For example, B2, B6 and B12 work with the liver, Niacin boosts skin health and estrogen metabolism, B5 aids production of steroid hormones and B9 can be mood boosting. I take a liquid form that goes in to water or juice and is quick and easy to swallow.

Magnolia Rhodiola
This adaptogen works on stress reduction by balancing the levels of cortisol (stress hormone) in the body. Magnolia extract and rhodiola rosea work together to lower stress and promote a more calm/relaxed feeling. Reducing stress could help the skin a lot as cortisol can affect other hormones, possibly leading to acne. Not only that, in a roundabout way this supplement is excellent for inflammation because that isone of the effects stress can have on the body. I have been taking this as a capsule for years and it has made a big difference to my skin and mental health.

Inflammation Reduction
For many years I had no idea what inflammation really meant or why it was so important to reduce the levels in my body. When I used to think of inflammation I typically imagined angry red spots or back/head pain as seen in typical pain medicine ads. I never realised that inflammation could be occurring all over my body, affecting everything from digestion, menstrual issues and general wellness. I also never really paid attention to how the foods I ate either increased or decreased inflammation. Now I know better and believe that reducing inflammation is vitally important for long lasting great health and skin.

Omega 3
I have been taking some form of Omega 3 for years and can personally attest to how well they can work for the skin and general wellness. When I used to suffer from cystic or stubborn hormonal breakouts this supplement helped so much to calm everything down quickly. I saw my blemishes heal better and over time I actually stopped breaking out with the same level of severity and frequency. I am now taking a liquid Omega 3 form and if liquid oil supplements make you gag then opt for the traditional gel capsules. This is one of my top three vitamins that I recommend to everyone, especially for healthy skin.

Turmeric
This ancient Ayurvedic medicine has been used in India for many years as a fabric dye, in food and drinks and as a natural remedy to a variety of ailments, and I take it for the powerful antioxidant and anti-inflammatory benefits it provides the body. I feel like this just helps me to feel well and especially when it comes to my digestive system I find there is less uncomfortableness and pain. There are many ways you can incorporate this potent supplement depending on if you like the taste or how much you want to take. I have an oral spray and that works very well for me as turmeric isn’t my favourite spice.

This year I have finally found my “groove” with supplemental therapy and now actually enjoy this previously gag-inducing step in my routine. That alone is a very meaningful change to me because I genuinely feel good about what I am doing. I know this might seem like a lot to take, but for me my health is my number one priority that I would much rather invest in over topical products.

What I use is just a tiny tip of the iceberg and there are many more great ingredients out there and it’s all about finding what’s right for you. As always, please do your research and talk to a doctor before starting on any supplements. It’s what I did and I feel so much more informed and confident in my choices. Shabir is also a wealth of knowledge and besides having already written about every supplement here, he has also written about almost every health concern under the sun.

Of course, the most ideal way to take care of your skin and health is through a well rounded diet full of colourful, fibrous and vitamin-rich fruits and vegetables, while limiting inflammation causing and stomach upsetting (for some and most definitely me) foods like red meat, dairy, sugar and grains. Pretty straightforward in theory, but not always easy to stick to even with the best of intentions, which is where supplements like a good multi-vitamin (which I also take in liquid form) comes in.

I know that a full supplement routine can be expensive to maintain, but compromised health isn’t cheap either. If I was to recommend one area to start with I would say any of the digestive support supplements because the gut really does influence just about everything and a healthy gut can be the first step to overall wellness. There are lots of other things you can do too like get more sleep and exercise, work on your diet, drink plenty of water and practice self-care. Supplements are just one way to improve your health and skin.