Shabir And Trinny On Sleep

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Sleep is a huge topic and with new research suggesting that the average Brit regularly survives on less than six hours of sleep a night and catching up, it’s safe to say that it’s an issue that we have all struggled with at some point or another. In their latest live video, Trinny and Shabir discussed the most common sleep problems and the natural remedies that could help alleviate them.

Why is sleep so important?

When it comes to sleep we often focus on the problems we have falling asleep or staying asleep, rather than why it’s so important. You might assume it is a time when your mind and body shut down, but it’s actually when your body is processing, repairing and strengthening. While you sleep all the information from the day is processed and some of this information is moved from your short term memory into your long term memory and others are deleted. It’s also when your body manufactures hormones, repairs damaged tissues and produces new cells.

During the first three hours of sleep, your body produces human growth hormone from the pituitary gland. This hormone is vital for maintenance of youthful and radiant skin because it is involved in the repair of the damages caused to skin on a daily basis whether from external or internal sources. The middle two hours of sleep is when melatonin levels increase. Melatonin is a hormone that is involved in the circadian rhythm which is the pattern of sleep/wake-up but it also is a powerful antioxidant working to remove any free radicals that arise from the all the reparative processes that are undergoing whilst we are sleeping. During the final two or three hours, levels of cortisol drop, muscles relax giving skin its deepest recovery time.

How can you get back to sleep?

Waking up after three or four hours of sleep is a common problem, especially during menopause. Don’t just lie there trying to force yourself back to sleep, instead try some chamomile tea or caffeine-free green tea as this has l-theanine, which help relax the body and mind. Cherry Night by Viridian is also worth looking into as cherries are rich in melatonin and magnesium, which are particularly good for people who battle with restless sleep. You have to use it on a daily basis to reap the benefits.

Cortisol (stress hormone) levels should also be looked at as it blocks the release of your serotonin, which balances your mood and aids sleep. Sleep Tight by Natures Aid contains Magnolia, which helps to rebalance your cortisol levels, as well as Passionflower and Hops which act as natural sedatives. Eclectic Kids Sleep Support offers a natural remedy for children from the age of 12 months and above.

What about taking melatonin supplements?

Melatonin supplements definitely help you sleep better, however in the UK they need to be prescribed by your doctor. There may be a couple of risks as it is tricky to get the dosage correct and some believe long term use of the synthetic versions could possibly hinder your body’s own production. Instead, you may opt for cherries which provide a natural form of melatonin to hopefully replenish your stores.

Does a lack of sleep cause weight gain?

There is a direct link between not getting enough sleep and gaining weight. Despite common belief, it’s not because you are awake for longer and eating more. The increase in cortisol that wakes you up also stimulates your pancreas to produce more insulin, which is responsible for regulating your sugar levels.

How do you beat the afternoon slump?

A dip in energy at around 3pm in the afternoon can be due to not getting enough sleep or what you ate for lunch. If you had a carb-heavy lunch you might find your energy levels crash after about two and a half hours because your body has burned off the sugar. You might find a power nap (less than 20-minutes) will help you recharge.

How can you ease restless leg syndrome?

Restless leg syndrome is usually associated with an iron deficiency or low magnesium levels – over 60% of us are thought to have deficient levels of magnesium. Start by upping your magnesium levels, either with an oil spray, such as Pure Magnesium Oil Spray by Life-Flo or bathing in the flakes with Magnesium Oil Original Flakes by Better You. If you don’t see any improvement after a couple of weeks, try incorporating an iron supplement.

What are the benefits of liposomal supplements?

Liposomal technology is the future of vitamin supplements. Moisture, light and oxygen can compromise the quality of tablet and capsule supplements and the nutrients can also be compromised by your stomach acid and digestive enzymes as well as the food in your gut, which affects how much is actually absorbed. Liposomal supplements use a technology that protects these nutrients and delivers them into the gut from where they are easily absorbed into the bloodstream. Aurora NutraScience has a full range of liposomal supplements, including vitamin C, D3 and curcumin.

How can you reduce bloating?

First and foremost, make sure you chew your food thoroughly. Taking apple cider vinegar regularly helps to aid your digestive system as it contains acetic acid. Your body also naturally produces digestive enzymes, which help break down the fibres, carbohydrates, fats and sugars from your meal. However, as we age our production slows, so it is worth supplementing them with Enhanced Super Digestive Enzymes.

When should you take your supplements?

If you’re going to take vitamins, you should take them with some form of food because this will signal your brain to produce digestive enzymes to ensure you absorb the maximum amount of these vitamins. Amino acids, on the other hand, are the building blocks for proteins and should always be taken on an empty stomach because they may be neutralised by dairy and other foods.

Watch Shabir and Trinny on cleansing here

Choose to Challenge Cancer

Cancer touches virtually all of us in some way. International World Cancer Day was launched in 2011 to encourage awareness of how to prevent, detect and treat cancer.

Here, Dr Angus Dalgleish, Professor of Oncology at St George’s University of London, shares some simple practical tips, both to help prevent cancer and to maximise treatment.

Dr Dalgleish is a leader in the emerging and hopeful field of cancer immunotherapy, where the patient’s immune system is stimulated to step up its natural fight against the damaging cells.

Since 2000, Dr Dalgleish’s research has been funded by the Institute for Cancer Vaccines and Immunotherapy, the only national charity in the UK that exclusively funds research into fighting cancer with vaccines and immunotherapy (icvi.org.uk). He is now Principal of ICVI. Read More…

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.

Why Changing When You Eat Could Boost Your Health

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With the festive party season about to start some of us might be tempted to enlist in a quick fix diet to burn off the extra calories we picked up on holiday. Cue the endless fad diets and mind-boggling eating habits. The most bizarre one we’ve heard of so far is a diet that consists of just beef, salt and water.

For years we’ve been focusing on what we eat (or what we shouldn’t eat), but new research suggests that we should be just as concerned about when we eat. According to the Salk Institute, eating in a ten hour section during the day can actually help you to lose weight because it works with your body’s circadian cycle.

“For many of us, the day begins with a cup of coffee first thing in the morning and ends with a bedtime snack 14 or 15 hours later,” Satchidananda Panda, a professor in Salk’s Regulatory Biology Laboratory and the senior author of the new paper told Science Daily. “But restricting food intake to 10 hours a day, and fasting the rest, can lead to better health, regardless of our biological clock.”

The study found that by working with our circadian cycle and eating when our digestion genes are most active. Impressively, the study found that eating within that time-frame also reduced the chances of obesity, high cholesterol and other diseases.

A similar study found that eating breakfast 90 minutes later than usual and having dinner 90 minutes earlier could also be beneficial to your health and help you lose weight. Over a 10 week period the study found that those who tweaked their eating times tended to have a reduced appetite and snack less throughout the day, compared to those who had unrestricted eating times.

“Although this study is small, it has provided us with invaluable insight into how slight alterations to our meal times can have benefits to our bodies,” Dr Jonathan Johnston, Reader in Chronobiology and Integrative Physiology at the University of Surrey, told Science Daily. “Reduction in body fat lessens our chances of developing obesity and related diseases, so is vital in improving our overall health.”

While restricting your intake of food to 10 hours might not be appealing to some, it’s certainly more feasible than living off beef, salt and water. Regardless of what diet you’re tempted to try, ensuring your body gets the recommended nutrients is essential for it to function properly. Shabir recommends that almost all of us take a good quality multivitamin, such as Alive Multivitamins. Deficiencies in iron and magnesium are fairly common in seemingly healthy adults, so it is also worth looking into these supplements. If you’re unsure of what to take, contact us and Shabir can advise you.

How Much Sleep Should We Be Getting?

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Eight has always been deemed as the magic number when it comes to the amount of hours we’re supposed to sleep each night. Yet most experts cast the net wider and suggest anywhere between seven and nine hours will ensure you look and feel good. While some of us are lucky to get six hours of shut-eye a night during the week, earlier this year scientists revealed that you can catch up on lost sleep by pressing snooze at the weekend.

But, before you get carried away and whittle away your Saturday morning in bed, this week a new study revealed that you don’t need as much sleep as you think. According to new research presented at the ESC Congress, between six to eight hours of sleep is the healthiest amount necessary to ward off heart disease and strokes.

The study found that those who had less than six hours of sleep were 11% more likely to develop coronary issues, while those who got more than eight hours were 33% more likely.

Author of the study, Dr Fountas said: “Our findings suggest that too much or too little sleep may be bad for the heart. More research is needed to clarify exactly why, but we do know that sleep influences biological processes like glucose metabolism, blood pressure, and inflammation — all of which have an impact on cardiovascular disease.”

So, how can you ensure you get the right amount of sleep regularly? Here’s some helpful tips…

How can you get a better night’s sleep?

First and foremost, stop worrying about the amount of sleep you’re getting. The more you stress about it, the less likely you are to drift off. If you struggle to switch off and stop your mind from whirling, we recommend taking Magnolia Rhodiola Complex. It’s a natural remedy to help reduce anxiety and relax your mind.

Other tricks, such as keeping your bedroom cool and banning any digital devices at least an hour before you go to bed can also help. Upping your magnesium levels will also help. Despite being a key mineral, a lot of us are deficient in magnesium, which can affect our mood, energy levels and sleep patterns. The best way to absorb magnesium is by taking a bath with flakes. If you don’t have a bath, try Better You’s Magnesium Sleep Lotion and massage it into your feet before bed.

What are the best natural remedies for a good night’s sleep?

Shabir has written several pieces on Cherry Night by Viridian and regularly recommends it for the simple fact that it works. Cherries are a natural source of melatonin, the sleep hormone, and the lightly flavoured powder helps to top up your natural levels over time. You do need to persevere with this supplement though as it takes at least two weeks to feel the benefits.

If you prefer taking a capsule, try Sleep Tight by World Organic. It has a blend of magnesium, magnolia and tart cherries to help you relax, unwind and drift off. You just need to take two capsules an hour before bed.

What if you’re getting too much sleep?

When it comes to sleep the focus is often on not getting enough, but there are some people who feel like they can sleep forever and yet still wake up feeling groggy and tired. “This is often because you have too much cortisol, the stress hormone,” says Shabir. It’s worthwhile taking Magnolia Rhodiola, or looking into adaptogens, which help to reduce stress and boost your energy levels. “Moringa helps increase resistance to stress, whether this stressor is physical, chemical or biological,” says Shabir. “It also helps to bring the body back into balance no matter where the stress is coming from and it does not interfere with the body’s normal functions.”

Adding a couple of spoonfuls of Moringa Green Superleaf Powder to your morning juice or smoothie will help you feel a little more energised. And, you can sprinkle it on your salad or mix it into your soup to recharge throughout the day too.

Shabir and Trinny on Summer Ailments

Trinny Woodall and Shabir

Whether you’ve suffered with prickly heat as the temperatures soared or you continuously struggle with tired, heavy legs, the solution to your summer concern could have been discussed in Shabir and Trinny Woodall’s latest Facebook Live on the most common summer ailments. Read More…