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3 Tips for Alleviating Stress & Achieving Optimal Health

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April is Stress Awareness Month, and the theme for this year is #ACTNOW. 

Stress Awareness Month was created to raise awareness of the current stress epidemic, with a staggering 41%* of Brits saying they felt stressed out on any given week.

Too much stress can negatively impact our body, mood, and behaviour. Therefore, it is vital for our wellbeing that we achieve balance in our lives by actively taking strides towards wellness and stress management.  

Here are our top 3 tips for alleviating stress and achieving optimal health:

Tip 1: Make Time for Mindfulness

Mindfulness involves being aware of our thoughts, feelings, and environment. This can help us to be more present and connected to our lives. It is not a new concept; it has roots in Ancient Eastern and Buddhist philosophy and dates back over 2500 years.  

Research has shown that mindfulness can help people cope with stress, anxiety, and depression. Those who practice mindfulness in their daily routines experience many benefits, such as enhanced overall wellbeing, stress relief, improved cardiovascular health, reduced blood pressure, mitigation of chronic pain, and better sleep quality, as well as having positive effects on gastrointestinal health. One method to cultivate mindfulness is to engage your senses and actively immerse yourself in your surroundings, allowing yourself to appreciate the little things that bring you happiness. It’s also important to accept yourself and treat yourself with kindness. When you feel negative thoughts, take a moment to focus on your breathing. Close your eyes and breathe deeply, concentrating on the sensations of your breath moving in and out of your body. Even just a minute of sitting and breathing can help you feel more centred and calmer.

Tip 2: Move More, Stress Less

Exercise is essential for a healthy mind and body and is associated with several physical and mental health benefits. It releases endorphins, which can help to reduce stress and elevate your mood. Try to keep up with a regular workout routine. A study carried out in 2019 found that group and individual workout sessions can reduce stress. However, only regular exercise had a favourable effect on lowering levels of the primary stress hormone, cortisol.

Remember, you can mix your workouts up depending on your mood! Perhaps you could try to combine mindfulness with exercise by finding a guided meditation to listen to the next time you go out for a stroll.

In addition, exercising with others can help with overall wellbeing with additional social benefits. For instance, joining a local running group, Yoga or Pilates class can offer the opportunity to meet new people or work out with friends. A study found that working out in a group lowered stress by 26% and significantly improved their quality of life.

There is also a knock-on effect of stress on our sleep habits. Regular exercise can also enhance your sleep quality and reduce feeling tired. Sleep plays a significant role in stress management. A lack of quality sleep can increase stress levels and make it harder to manage stress effectively.

Tip 3: Nutrition is Your Key to Inner Peace

Eating a healthy diet nourishes the body by providing essential minerals and vitamins. It can also improve mood, boost energy, and lower the risk of chronic health conditions. And like exercise, nutrition also interlinks with other aspects of wellness.

As mentioned earlier, sleep is vital to our wellness; in fact, 67% of people in the UK believe that a good night’s sleep is crucial. Setting the mood and creating a peaceful bedroom environment will help to support your sleep health.

Eating a balanced diet with healthy habits can lead to a happier lifestyle. Supplementation can play a role too. For example, supplementing with Cannabidiol (CBD) has multiple clinically-proven health benefits such as pain relief, mental wellness, aiding anxiety, promoting sleep and creating balance.

In 2019, a study found that out of 229 CBD users, the main reason for using CBD was pain relief, closely followed by stress relief and anxiety.

chart indicating reasons for taking CBD

Why not try incorporating elénzia Pure CBD™ into your daily routine to enhance your inner peace? 

When stressed, we tend to forget the things that make us happy, which adds more pressure, but by actively managing stress levels, we can lead a more fulfilling and meaningful life.
Remember to take small steps each day towards finding joy and treat yourself with kindness and compassion.

#ACTNOW on your stress management by prioritising your wellbeing and embracing the joys of life.

Further resources on stress management include:
NHS – Mental Health
NHS – Every Mind Matters
Mind – Information Support

Our 5 Step Wellness Cycle

August 31st said goodbye to wellness month but we want to keep the discussion going on why focusing on wellness all year round should take priority and how it can be incorporated into your day-to-day life.

The pursuit of wellness is one of the most important and rewarding endeavours you can embark upon. Living in a state of wellness can dramatically improve your relationships, happiness, and overall sense of meaning in this world.

But why do we find it so hard to achieve? Or once we do, why is it so hard to hold on to?

Wellness does not happen overnight. There is no magic button you can press or pill you can take. It starts within you. It starts in the mind and results in the body, and we want to share with you the holistic wellness equation to achieving eudaimonia:

healthy habits + precision nutrition = eudaimonia

Eudaimonia stands for human flourishing, a contented state of being happy, healthy and prosperous. In simple terms this means reaching a state of sustained, lifelong, holistic wellness. elénzia is here to help with achieving and sustaining eudaimonia, holistically.

If you’ve read our previous blog on wellness “four ways to achieve wellness” you’ll be familiar with how the elénzia approach is a holistic approach to supporting your wellness goals. Your journey to wellness following this equation is possible with our support, the precision nutrition we offer and simplified efficacious guidance.

What do we mean by a holistic approach and why is it necessary for sustaining eudaimonia?

By ‘holistic you’ we mean your approach should be all-encompassing – we are intimately interconnected and only by treating the entire you, considering mental and social factors, rather than just the symptoms of weakness or limitations, will you reach a state of eudaimonia.

We believe that only by achieving this holistically can you sustain it in the long-term, reaching your state of eudaimonia and being your best you.

 

The elenzia wellness cycle

To inform you on how we can support this lifelong wellness journey for now and the future, we’ve created the elénzia wellness cycle, showing how our precision nutrition range can enhance your mental and physical functioning holistically.

This is based on the science of the natural circadian rhythm, meaning our body’s natural connection with light. This is how humans have evolved to become active during the day and naturally crave sleep during the night. We are all different, however, meaning you need to decide where wellness fits in with your routine and how you can maintain those healthy habits.

 

1. Kick-start your day and enhance your brain

Holistically kick-start your mental clarity and improve your natural alertness to prepare your mind for the day ahead.

Around 7am our sleep hormones aka melatonin turn off and alert hormones, aka Cortisol the stressor hormone, turns on.

elénzia Enhance™ can help the brain holistically process this stress hormone and prepare the mind to think clearly, recalling information and reacting to the tasks ahead (2,3)

 

2. Reduce the impact of stress on your immune system

Holistically process your stress hormones to a manageable state so that adrenaline doesn’t impact your immune function for the rest of the day ahead.

Around 11am our stressor hormones are meant to fade off, elénzia Immunity™ contains botanicals shown by research to help reduce acute stress, which is the kind of stress you feel before you are about to present or when you have a deadline to meet.

The formulation of elénzia Immunity™ helps you to bring your cortisol levels down holistically. This improves immune function combined with clinically trialled nutrients required for a healthy immune system (2,4).

 

3. Boost your overall skin health with hydration & protection against UVA and UVB

Holistically process your stress hormones to a manageable state so that adrenaline doesn’t impact your immune function for the rest of the day ahead. Enhance your topical skin care by providing your body with clinically proven inner protection to support your skin’s defences from pollution and UV rays, with additional essential nutrients for improved collagen production to reduce signs of skin ageing.

Ensure your lunch contains efficient proteins to sustain balanced blood sugars and satiety, combined with elénzia Skin™ to help protect, repair, and hydrate your skin for the day (5,6).

Supplement elénzia Endurance™ to prepare the liver for the processing of nutrients and their conversion into energy and balanced blood sugar levels (7).

 

4. Restore your body, gut and collagen

Holistically support the muscle and skin reparation from the intense day whilst simultaneously preparing for the next.

Our muscle strength and cardiovascular efficiency is suggested to peak around 5pm. If you’re an after work active, take elénzia Restore™ before or just after your workout and help the body to restore the collagen for repair and skin hydration (8).

5. Aim for 8 hours of sleep, ready for the cycle to start again

8 hours of sleep makes you more efficient and alert to sustain being the best version of yourself.

When we sleep, the body and brain clear out harmful toxins, your mind organises new information and solidifies new memories, your muscles repair, collagen restores itself and your liver rejuvenates itself.

Remember we are all different so the timings of each step may differ for you, however, the key points to consider are the holistic factors they support. Whether your rise ‘n’ shine pattern is 9, 10, or 11am, look and consider how you can take on a holistic wellness approach and how this would benefit you…

Like Oscar Wilde says: “Be yourself; everybody else is already taken”…

 

References:

Feel the benefits of elénzia IMMUNITY™

Long-Term Immune Health Kick 

It may seem like it’s today’s hot topic, but your immune system really is something worth looking after now and for the inevitable future. Your immune system does more than meets the eye, protecting you from outside “invaders”, such as bacteria, viruses, and toxins capable of bringing on illnesses and infections. It also works to regulate cell health in the body and resolve inflammation. Without a healthy immune system, your body struggles to function at its best, and you’re at risk of becoming unwell.  

The immune system is complex, and involves a large network of organs, white blood cells, proteins and chemicals working in synergy to protect your body. This network is reliant on nutrients and can also be boosted by specific phytonutrients from plants. Without proper nourishment, you may experience symptoms such as an upset stomach, feeling run down, having slow-healing wounds or more frequent infections. These are all tell-tale signs that your immune system is compromised and in need of a health kick. Simple ways you can improve your immune health include:  

  • Eating a balanced diet 
  • Getting enough sleep 
  • Exercise regularly 
  • Wash your hands 
  • Keeping up with your vaccines 
  • Maintaining a healthy weight 
  • Avoiding smoking 
  • Minimizing stress levels
  • Taking an immune supplement 

 

Nutrients For Immune Health  

Eating a varied and balanced diet, including whole grains, fruits and vegetables provides your body with the nutrients it needs to maintain a functioning immune system. Some nutrients are more important than others when it comes to keeping the immune system functioning at its best. One of these is vitamin D. However, what’s unusual about this nutrient is our ability to synthesise it when we’re exposed to sunlight and how it tends to be unavailable through the diet alone. Because of our limited sun exposure and the lack of vitamin D in our diet, Public Health England recommends daily supplementation of vitamin D, especially throughout the winter months. Vitamin D plays a role in both your innate and adaptive immune responses, helping to protect your body from foreign pathogens. elénzia IMMUNITY™ contains 250% of the recommended daily intake (RDI) of vitamin D3, from a plant-based source, contributing to daily immune function. Why 250%?  How well the body absorbs vitamin D varies. To ensure it does so efficiently you’ll notice supplements containing Vitamin D can vary from 100% to 1000% RDI. – And why vitamin D3 and how is this possible from plants? There are two types of Vitamin D. D2 and D3. D2 is often the plant-sourced version and less well absorbed by the body. Whereas D3 is more active and easily absorbed by the body, but usually only available from animal sources. elénzia IMMUNITY™ contains an incredibly unique, clinically studied Vitamin D3 produced from plant algae proven to be bioavailable at a daily intake of 20mcg. However, just to be sure we deliver on science, efficacy, and wellness, elénzia IMMUNITY™ contains 25mcg.  

An optimally functioning immune system improves your ability to detect and react to infection or illness, so you can enjoy a healthier lifestyle. Vitamin D3 is a fat-soluble vitamin, meaning your body stores levels of this and releases them when needed and we should all be topping up this vital nutrient daily. 

 

The Relationship Between the Gut and Immunity 

You might be questioning what the link between the gut and the immune system is. What often surprises people is how integral the gut is for immune health when in fact 70-80% of the immune system resides in the gut. The immune system is particularly interconnected with the gut microflora, that being the trillions of bacteria that live in our digestive system. These live microorganisms promote healthy gut function, regulate metabolism, and comprise more than 75% of the immune system. The gut microflora and immune system have evolved together and developed a symbiotic relationship, working together to prevent harmful pathogens from taking hold. This is achieved when the gut sends signals that modulate healthy immune responses and in exchange, the immune system helps to populate the microbiome with health-promoting microbes. 

Maintaining a high balance of health-promoting microbes is essential to the efficiency of this relationship. Health-promoting microbes are live organisms that require specific conditions for their growth and survival. Diet and lifestyle play a role in this as they influence the conditions in the gut and nourish the bacteria that live there. Fibre is particularly important for gut health and plays a major role in digestive health, and gut function and supports the growth of healthy microbes. Our gut bacteria thrive on fibre and can break it down into helpful by-products. UK government guidelines published in July 2015 say our dietary fibre intake should be at least 30g a day. elénzia IMMUNITY™ provides 4.5g of fibre per sachet, helping you to meet your daily fibre intake.  

 

Beta Glucans and Immune Health  

Beta-glucans. Have you heard of them? Many people haven’t, although more recently they have been getting more attention due to the health benefits they have. They are soluble fibres that come from the cell walls of bacteria, fungi, yeasts, and some plants. They have been linked to lowering disease risk and boosting immune function. More technically, beta-glucans can activate the complement system, enhancing the specific immune cells to function, and helping to get rid of microbes and damaged cells. elénzia IMMUNITY™ contains 375mg of beta-glucans 1 and 3 fermented from algae (Euglena gracilis), clinically proven to reduce the ability of the unwanted bacteria or viral infection to develop and spread, reduce the length of sickness, and improve the body’s immune response. 

 

Stress, Immunity and Saffron 

Stress is a feeling many of us experience, some, unfortunately, more often than others. And while we know it’s not a good feeling at the time, it can have longer-term impacts on our health and wellbeing than we may have first realised. The stress hormone corticosteroid can suppress how well the immune system functions, making you more susceptible to infections.  

Sometimes feeling stressed can seem unavoidable, especially when life is throwing a hundred things at you at once. But there are natural ingredients that can help support your body during times of stress. One of these is Saffron. Saffron contains active substances that have been proven to improve the mood of healthy people who experience occasional stress, tension, and associated anxieties. These actives can improve the reuptake of feel-good hormones, helping the body to combat stress which in turn enhances the body’s immune system. elénzia IMMUNITY contains Lepticrosides, a patented combination of the active substances of saffron: crocin, safranal and picrocrocin, clinically proven to improve how the body responds to stress.  

 

Try elénzia IMMUNITY™

elénzia IMMUNITY™ is an innovative new nutritional supplement using pioneering ingredients to provide enhanced daily support for long-term immune health. Active plant-based extracts essential to immune health work in synergy to protect and strengthen the immune system, allowing the body to proactively defend itself when the time is right. The ingredients have clinically proven results for enhancing how the body responds to daily stressors, detecting viral and bacterial infections, and reducing recovery time.   

Be in control of your natural reactions by supporting a calm and controlled state and improved immune resilience when the time is right. Feel protected, supported and ready to defend.  

 

What is collagen and how does supplementing it benefit our health?

People’s rising demand for collagen to support overall health is telling – they have come to recognise it as the anti-ageing panacea. For example, according to google trends, online searches for collagen have more than doubled since the year 2015 and this is only projected to keep on rising.

See Google Trends Report Here

But what exactly is collagen? And why is hydrolysed collagen more beneficial?

 

What is Collagen?

The word “collagen” comes from the Greek word kolla – gennao which means glue – I produce. This is very fitting as collagen is technically the glue that holds the entire body together and something that we continuously produce until we age. Unfortunately, science has shown us that the ageing process and therefore the degradation of collagen can start from as early as the age of 20!

Collagen is a specific form of proteins bound together by what can be described as fibres to form an extracellular matrix compressed into specific structures to suit different areas throughout our entire body. See our blog post on how collagen is formed within the skin.

If you consider that after water the human body is mostly made of protein, and the most abundant protein in the human body is collagen, serving as a foundation to all structural functions, then it is no surprise producing and restoring it is vital to living a happy and healthy life. Collagen makes up the integrity of your skin, tendons, cartilage, ligaments, bones and much more, and until recently was the most over-looked nutritional compound known to support health. For example, we tend to think of calcium as the substance that makes up our bones but how many of us realise our bones are actually mostly made from collagen, then followed by calcium!

In short, if we want our bodies to function as well as they do while we are young, we need to continuously produce and restore collagen.

 

So how do we do this? How do we boost the production of collagen in our body?

This is where supplementing hydrolysed collagen plays a key role.

As mentioned, collagen is a protein and when we consume protein it is broken down into building blocks and reassembled where it is needed throughout the body. However, as we age, restoring collagen becomes less and less of a priority. Those building blocks are prioritised elsewhere and naturally the production of collagen slows down. To overcome this, scientists have found a way to partially break down collagen proteins through a process known as hydrolysis, which tailors the size and shape of the collagen protein making it more bioavailable before we ingest it. This means the pre-broken-down collagen known as hydrolysed collagen is easily absorbed straight into the blood stream where it acts as a messenger, telling the body to prioritise some building blocks for collagen production and start restoring it in the areas where it is needed most. Hence why supplementing hydrolysed collagen has become recognised as the holy grail for anti-aging!

 

What are the proven benefits of supplementing hydrolysed collagen?

Benefit 1: Joint health

Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints. Unfortunately, as our life experience increases, the amount of collagen in our body decreases. In turn this increases our risk of developing degenerative joint disorders such as osteoarthritis.

Research has shown that taking collagen supplements can help reduce symptoms of osteoarthritis and joint pain overall. In addition to this, clinical trials demonstrate that those who supplemented hydrolysed collagen over ordinary collagen, not only required less in the amount they supplemented daily to feel the benefits, but also saw a significantly higher reduction in pain and improvement to their mobility. A review of the research suggests this is due to its increased ability to lower inflammation, strengthen joint tendons, and improve recovery post exercise.

Earlier this year, we put the science to the test! In order to truly see the benefits of hydrolysed collagen for the everyday person, we created a consumer lifestyle study to show our customers how supplementing elénzia Restore™, our hydrolysed collagen supplement, could truly help them.

Our study looked at the everyday person aged 18-72 who suffers from some level of joint pain post exercise – that could be anything from achy knees after walking the dog, to painful ankles after running a marathon that only pain killers will relieve. During the study we looked at the 200 participants’ level of joint pain for 12 weeks while they were taking elénzia Restore™, comparing it to participants who were taking a placebo (a dummy capsule) for the same period. Our participants reported their level of joint pain, plus comments on their gut, skin and general well-being for 16 weeks – 12 weeks supplementing elénzia Restore™ and 4 weeks post supplementation.

To find out more about the ins and outs of our elénzia Restore™ lifestyle study, click here to download our full report.

The results below show how the everyday person noticed the benefits from taking elénzia Restore™.

 

 

 

 

The results here tell us that the everyday person experiencing joint pain post exercise saw a 64% reduction in their joint pain after 12 weeks of supplementing elénzia Restore™  – that’s more than a 50% decrease in the amount of pain they were feeling after exercise without having to take pain killers! Whereas participants who supplemented with the placebo only saw a 12% reduction in their joint pain.

Male participant aged 27:

Joint pain – Week 4:

“Played sports numerous times this week and experienced less joint pain than usual during and after activity”

 

Female participant aged 41:

Joint pain – Week 6:

“I’ve ran 18km this week and knee feels good. No pain”

 

Male participant aged 34:

Joint pain – Week 4:

“Back and knee pain reduced. Muscles feel like they can go for longer.”

Week 8:

“Lower back pain is substantially better”

 

The findings didn’t stop there – the additional feedback shared on gut, skin and general well-being tells us that hydrolysed collagen has influence on other areas of health other than joints.

 

Benefit 2: Gut Health and Inflammation

Collagen makes up our gut’s connective tissue. It helps maintain the integrity of the protective lining of your digestive tract.

You may have heard of leaky gut syndrome. This is when the tight junctions in the lining of the gut malfunction and let particles like antigens and bacteria pass into your bloodstream. This can result in issues like abnormal immune system responses and inflammatory bowel disease and is why collagen is also being recognised for reducing inflammation and improving the immune system.

In other words, since excessive inflammation affects everything from our joint health to our cardiovascular health, including hydrolysed collagen in your supplement routine is a safe and effective way to help prevent chronic inflammation.

Here’s what people who trialled elénzia Restore™ had to say about the benefits on their gut health:

Female participant aged 53:

Gut health – Week 9:

“My gut has improved and is still good even though I’ve had more to drink this week. Love the improvement.”

 

Female participant aged 29:

Gut health – Week 10:

“Gut feels more regular and I’m no longer experiencing bloating after meals!”

 

Male participant aged 48:

Gut health – Week 8:

“I can feel an improvement in my gut. I am more regular and more energised”

 

Benefit 3: Youthful, Healthy Skin

Collagen is the most abundant protein in our skin and as we age our body’s natural ability to produce collagen declines leading to that visible sign of ageing we all strive to avoid. Wrinkles.

For example, imagine your skin is a mattress and the collagen is the web of springs supporting the cushioning. Over time due to age and wear and tear, the spring count starts to decline and this leads to an uneven mattress – only wrinkled skin is not necessarily uncomfortable, it is just something we try to avoid for as long as we can. However, getting more collagen into your diet has been scientifically proven to improve skin quality, skin hydration, and skin elasticity. More specifically, from hydrolysed collagen.

Some of you may have tried to boost your skin’s collagen by applying it topically. However, as we explored in our blog post The new generation of skincare, the molecular weight of collagen used in topical skincare creams means that it cannot penetrate the skin therefore the desired results aren’t achieved. However, when hydrolysed collagen is ingested through supplementation in combination with topical skincare using innovative ingredients such as Nano Gold Technology that penetrate the skin, stimulating the production of collagen, the results are far more promising.

The elénzia Restore™ lifestyle study showed us just how beneficial supplementing hydrolysed collagen can be for the skin.

Female participant aged 67:

Skin health – Week 8:

“My skin has shown signs of improvement and is definitely glowing more”

 

Male participant aged 55:

Skin health – Week 7:

“Good, no more dry skin after shaving”

 

Male participant aged 34:

Skin health – Week 8:

“Good improved. I am no longer using steroid cream for my eczema”

 

Female participant aged 32:

Skin health – Week 6:

(experiences breakouts) “Skin in now completely clear”

 

Benefit 4: Hair and Nail Growth

When it comes to hair and nails the theory on how collagen supports these areas is a little different. It is not necessarily restoring your actual hair and nails; it is supporting the structure of the areas that do. Since as we age our bodies produce less collagen, our dermis – the skin layer where the hair follicle begins – becomes weaker and it is suggested that because of this hair follicles become smaller and therefore leads to a reduction in hair growth or eventually hair loss.

Science shows supplementing hydrolysed collagen can improve nail and hair strength, growth, and appearance. For example, this clinical trial showed supplementing hydrolysed collagen significantly improved hair and nail protein strength and growth speed by as much as 88%.  

In addition to this here’s what some of our participants in the elénzia Restore™ lifestyle study had to say about their hair and nails during the trial:

Male participant aged 43:

Hair health – Week 12:

“Hair seems to grow back faster”

 

Female participant aged 38:

Nail health – Week 9:

“Nails are feeling strong and thick. They are usually quite brittle and break but have been improving. This week they seem even better not sure if it’s the capsules but it’s great!”

 

To conclude…

“Normal” type 1 collagen does not equate to type 2 hydrolysed collagen, which is more bioavailable, meaning it is more efficiently absorbed into the body.

Innovative extraction and pre-breakdown methods make it possible for hydrolysed collagen proteins to reach our blood stream in their smallest form where they act as signalling ‘proteins’ triggering the body to produce more of its own collagen and put a pause and even reverse the natural process of breaking down collagen when we age. Basically reversing the signs of ageing!

Therefore, a more efficient way to ensuring you consume effective bioavailable collagen proteins is by supplementing hydrolysed collagen such as elénzia Restore™ – and you only need small amounts such as the recommended 2 capsules a day, making it easy to add to your supplement routine.

The question is, where will you notice the benefits first. Skin, hair, gut, or joints?

Interested in testing the results yourself? Use code restorefree at checkout to get free delievery on your first order.

 

Precision Protein Balls: Cake-less Carrot Cake Recipe

We’ve been asking our network of professional nutritionists what their clients key concerns are since the fluctuating ‘new norms’ and to our surprise a key concern was snacking.

So, we thought we would share with you some tips on how to snack on one of most popular cakes without all the sugar and non-beneficial calories that sadly come with it. And an easy way for getting in your daily intake of elénzia Restore™ – Hydrolysed collagen type II.

Firstly, why do we crave snacks so much and what can we do to reduce the habit?

Biologically we are craving immediate energy usually from sugar and psychologically having a snack to hand has become a physical habit. However, there are a few things you can do to change this.

  1. No one really plans to snack but they should be prepared

If you are one of those people who finds it is inevitable that you are going to crave something sweet between, immediately after meals or after a hard training session in the gym, then be prepared. By having fruit, nuts or something like our cake-less carrot cake ball prepared you are more likely to reach for something that contains nutrients and calories that sustain energy than processed, packaged snacks filled with refined sugars and additives that will not benefit the body in anyway other than a blood sugar spike. Afterall, remember that saying ‘moment on the lips, a lifetime on the hips’.

  1. Change up the habit

If you are going to snack then tweak the habit by adding something to the process. For example, for every snack you have try completing 30 reps of an exercise such as squats or press ups. You will find this will help you notice how often you are snacking and benefit the body by adding some physical movement to reduce the level of sugars in your system. Adding movement will also help you overtake the hunger hormone ghrelin with endorphins aka happy hormones, and eventually lead to a reduction in trips to the fridge.

 

Recipe Health Benefits

Every individual ingredient within this recipe is beneficial to health. And unlike some popular snacks out there, when combined they are tasty but not addictive. There are only so many you can snack on which reduces that risk of over-consumption brought on by sugar spikes and additives in most processed foods.

Dates:

Dates are a source of fructose, which is a natural type of sugar found in fruit. For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a great healthy substitute for white sugar in recipes due to the nutrients, fibre, and antioxidants that they provide.

The best way to substitute dates for white sugar is to make date paste, as recommended for this recipe. It is made by mixing dates with water in a blender. A rule of thumb is to replace sugar with date paste at a 1:1 ratio. For example, if the recipe calls for 1 cup of sugar, you replace it with 1 cup of date paste. However, it is important to note that although dates are high in fibre and nutrients, they are still fairly high in calories and best consumed in moderation.

The nutrients dates provide are associated with various health benefits such as bone health and blood sugar control. For example, dates contain several minerals, including phosphorus, potassium, calcium and magnesium. All of these have been studied for their potential to prevent bone-related conditions like osteoporosis. Further, research exploring the link between dates and blood sugar control, shows they have the potential to help with blood sugar regulation due to their low glycaemic index, fibre and antioxidants. Thus, eating them may benefit diabetes management.

 

Cinnamon:

The distinct smell and flavour of cinnamon are due to it is very high in the compound cinnamaldehyde. Scientists suggest that this compound is responsible for most of cinnamon’s powerful effects on health and metabolism. For example, cinnamon has been shown to improve sensitivity to the hormone insulin which is a key hormone that regulates the metabolism and energy use. It is also essential for transporting blood sugar from your bloodstream to your cells which is a problem for many people who are resistant to the effects of insulin. This is known as insulin resistance, a hallmark of serious conditions like metabolic syndrome and type 2 diabetes and a reason why so many of us crave snacks! The good news is that cinnamon can dramatically reduce insulin resistance, helping this important hormone do its job. Further, by increasing insulin sensitivity, cinnamon can lower blood sugar levels, and why cinnamon is well known for its blood-sugar-lowering properties and helping reduce the effect of Type 2 diabetes.

 

Carrots:

The carrot is a root vegetable often claimed to be the perfect health food with its crunchy, tasty form and highly nutritious content. Carrots are a particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants. They also have a number of health benefits and are a weight-loss-friendly food linked to lower cholesterol levels and improved eye health.

Although they come in various colours, the orange carrot is known for its beta carotene content which is an antioxidant that your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function.

They are particularly good to snack on as they are high in pectin, a soluble fibre also found in apples and known to lower blood sugar levels by slowing down your digestion of sugar and starch, and providing a source of energy for the friendly bacteria in your gut, which can lead to improved health and decreased risk of disease.

What’s more, certain soluble fibres can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterol. The main insoluble fibres in carrots are cellulose, hemicellulose, and lignin. Insoluble fibres may reduce your risk of constipation and promote regular bowel movements.

 

Walnuts:

To say that walnuts are a nutritious food is a bit of an understatement.

Walnuts provide healthy fats, fibre, vitamins, and minerals — and that is just the beginning of how they may support your health. They are scientifically speaking proven to support health in many ways, from reducing the risk of heart disease and type 2 diabetes and improving neurological health and much more. Though they are calorie-dense, you may not absorb all the calories in walnuts and any you do are outweighed by the vital nutrients they bring with them. In addition to this recipe, they may even help you control appetite and hunger.

Further, may help you reduce the risk of type 2 diabetes through their proven ability to have a direct effect on blood sugar control. Additionally, walnuts are significantly higher in omega-3 fat than any other nut, providing an estimated 2.5 grams per 28-gram serving. Omega-3 is an essential fat, meaning it is essential for life and a fat you must get from your diet as the body cannot produce it itself. The Omega-3 we source from plants is called alpha-linolenic acid (ALA) and according to the Institute of Medicine, the adequate intake of ALA is 1.6 and 1.1. grams per day for men and women, respectively. A single serving of walnuts meets that guideline.

In a nutshell, the walnut and consuming daily the amount provided in a serving from this recipe, will support your health in more ways than one.

elénzia Restore™ – Hydrolysed Collagen Type II:

If you didn’t know already, elénzia as a brand provides support for those who seek to achieve their health goals holistically. A key part of fulfilling a holistic lifestyle is that nutrients should be sourced naturally from the diet where possible. Where this is not always possible, at elénzia we provide them across our nutrition range within innovative and precise formulations to provide clinically proven efficacy. For example, elénzia Restore™  provides precision nutrition through a targeted highly bioavailable hydrolysed collagen is clinically proven to provide signally peptides (mini protein messengers formed by a hydrolysis process through scientific innovation) that trigger your body to start repairing and restoring areas of the body where collagen is deterring or needs repairing. The collagen we source naturally from the diet is not targeted like the hydrolysed form, which is exactly why we provide and advise taking this supplement to additionally support gut, hair, skin, nails, joint, bone and muscle health.

Adding elénzia Restore™ to this makes it the perfect precision nutrition snack after a work-out for joint and muscle recovery or, if you are wanting to get that additional beauty from within kick and plump up your skins collagen.

 

Cake-less Carrot Cake Protein Balls

Ingredients:

  • Ground Walnuts – 250g
  • Grated Carrot – 200g
  • Coconut flakes – roughly 100g for sealing.
  • Dates – 350g
  • Cinnamon – flat tspn
  • Natural Vanilla extract – 1 tbspn
  • Optional – elénzia Restore™ – Hydrolysed collagen type II sourced from Porcine. – 24 capsules
  • Makes 24 balls. Not suitable for vegetarian, vegan, Halal or Kosher diets.

Estimated nutrition information per serving (40g):

  • 100 calories
  • Carb 10g
  • Protein 3g
  • Fat 7g
  • Free fruit sugars 6g
  • Fibre 4g

Recipe Instructions

  • Soak dates in water overnight in the fridge.
  • Make sure all stones from within the dates are removed and blend in food processor into a paste.
  • Separately, grind or process the walnuts until they become what looks like a thick flour.
  • Grate carrot with a cheese grater.
  • Stir all ingredients together (cinnamon, vanilla, grated carrot, ground walnuts, and date paste) except the coconut flakes.
  • If adding elénzia Restore™ break capsules open and add in hydrolysed collagen powder. Stir until dissolved into mixture. And taste test for every 4 to 6 capsules you add to ensure you aren’t impacting the carrot cake flavour.
  • This is where your hands may get sticky. Place coconut flakes into a bowl.
  • Use a spoon to scoop out and drop into coconut flakes the mix. Roll around until only the outer edge picks up bits of coconut. Then roll this around in your palms until its create a ball shape.
  • Lay on non-stick baking paper. Evenly separated and store (keep stored) in the freezer. Remove 10 minutes before consuming as these are best eaten cold. If you have sensitive teeth, we recommend removing 30 mins before consuming.

 

5 Ways to Feel Body Confident

As we emerge from lockdown and reach the long-awaited summer months, we rejoice in the thought of being able to dust off our summer wardrobe, get on a plane (hopefully!)  and cover ourselves in SPF. However, after over a year of no holidays and a very long winter, it’s likely that we all need to up our skincare game when it comes to our bodies.

According to market researcher NPD Group, during the pandemic body serum sales grew by 32%, and body exfoliator sales grew by 15%, suggesting that lockdown has allowed us to spend more time on our self-care regimes to include the body – meaning our overall skin health is going in the right direction.

However, despite the increased time we seem to be spending on self-care and body care regimes, it has been reported that over half of adults in the UK feel worse about their body image after lockdown. In this blog post we look at some key tips for you to feel summer ready with your body care and overall skin health to allow you to be body confident and feel empowered to take action to do what makes you feel comfortable, confident and healthy in your own skin.

 

5 Ways to Feel Body Confident this Summer

1. Exfoliate

Whether it’s to prep for your glowing fake tan or to get silky smooth skin, this should form the first stage of your body care routine.

 

 

 

2. Banish the Orange Peel

80% of women in the UK develop cellulite during their lives. Although it’s very common and natural, many women – and men! – choose to look for solutions to reduce its appearance. The best starting point for this is to invest in an anti-cellulite cream with clinically proven ingredients so that you know it can provide real results. Gone are the days of anti-cellulite creams only containing caffeine to stimulate the skin, more sophisticated body claims are increasing in the market so make sure that you do your research to choose one that you feel confident is going to provide true results.

The alternative for faster, more enhanced results, is to opt for one of the many popular non-invasive professional treatments available at aesthetic clinics around the country. The Endor Technologies Celltense Treatment is clinically proven to reduce the appearance of cellulite with no pain, no downtime and fantastic results.

 

 

 

Interested in a treatment consultation? Head to our clinic finder page to find your nearest clinic.

 

3. Enhance Your Workouts

Not only does exercise help your physical and mental health, it also helps increase the flow of oxygenated blood around your body – giving you that perfect after work-out skin glow. Add the Endor Technologies Firming and Body Shaping Cream to your daily body care routine to help boost your work-outs and help get rid of difficult pockets of fat.

 

4. Don’t forget the SPF!

A sunscreen product with UVA filters and an SPF of at least 25 should be used (we would recommend an SPF of 50). You should apply sunscreen 30 minutes before you go out, and make sure to reapply it regularly throughout the day. Use 1 teaspoon full of product for the face and neck, 2 teaspoons to cover your face, arms and neck, and 2 tablespoons if you’re covering your entire body while wearing a swimming costume (NHS guidance).

 

5. Embrace your body

Finally, the most important one – embrace your body! No matter what shape or size you are, be proud of your beautiful, healthy skin and do everything that you can to make sure that it stays in the best condition possible continuing to include your body in your daily skincare routines.

A Holistic Guide to Improving Liver Health

Explaining to your clients why supporting their liver health is so important can be lengthy. In short, you can highlight how the liver is responsible for billions of vital enzymatic functions and biological processes occurring every second of every day, impacting how your clients look, feel, function and age.

But a key component is fat. To be precise hepatic fat. Too much of this and those billions of cellular processes that occur simultaneously which rely on the liver are thrown off balance – and one thing we know about the body is it likes to be balanced (A.K.A homeostasis).

The NHS refers to a high content of hepatic fat within the liver as non-alcoholic fatty liver disease (NAFLD) and suggests it’s affecting every 1 in 3 people in the UK.

This predominantly effects anyone who experiences high cholesterol or a metabolic syndrome, for example, T2D or diabetes, high blood pressure or obesity, but is not limited to these factors. However, since hepatic fat lurks in the liver it is technically an invisible fat that affects people of all shapes and sizes, meaning it is not just associated with a high BMI or waist to hip ratio. Event athletes must be cautious of a high hepatic fat content. Common signs of an unhealthy liver are fatigue, headaches, allergies, bad breath, skin problems, low mood and weight gain.

This article is a reminder to all health professionals on liver function, which compounds are good and which are bad and how through precision nutrition and lifestyle tips you can support your clients taking the elénzia holistic approach to improve liver function.

Why is the liver so important?

The liver is one of the largest and most important organs in the body. A few of its main functions are:

  1. Metabolic — glucose homeostasis
  2. Synthetic — interconversion of nutrients, binding protein for iron, copper and vitamins
  3. Storage — of vitamins and minerals, glycogen, and lipids
  4. Catabolic — detoxification, phagocytosis [bacterial metabolism], hormones, synthesis of blood components
  5. Excretory — bile production

 


Its main role – DETOXIFICATION

A key role of the liver is detoxification. Substances ingested or produced by the body (a by-product of metabolism) will eventually get filtered through the liver in two phases:

Phase I

The first phase is where the body draws in stored fat-soluble toxins from the body’s tissues. These toxins enter the body (via food, mouth, nose or skin) and if allowed to pass the barrier of the intestine make their way into the bloodstream. They are the last thing you would ever want to float around in the cardiovascular system and therefore they are stored away in fat, nerves, brain, and kidney tissues until they can be properly and safely disposed of.

Phase II

Phase II is where the body takes these toxins and prepares them for their exit; a water molecule is added to each fat-soluble chemical allowing them to depart the body safely.

What gets detoxified?

Phase I

Phase I detoxifies drugs such as: codeine, warfarin, prednisone, steroids and alcohol. For these toxins to be cleared out certain nutrients are required – for example, copper, magnesium, zinc, vitamin C, molybdenum, antioxidants and bioflavonoids. Further, the phase I process is activated or inhibited by certain foods, compounds or substances and these need to be balanced.

Foods and other things that turn on Phase I (Activators)

Broccoli, cabbage, brussels sprouts, caraway, dill seeds, oranges, tangerines, vitamin B1, niacin, vitamin C, charbroiled meats, alcohol, nicotine, some drugs, chemicals, dioxin, pesticides.

Foods and other things that turn off Phase I (Inhibitors)

Drugs including antihistamines, stomach acid blockers, ketoconazole, naringenin (from grapefruit juice), turmeric, green tea, red chilli pepper, clove oil, onions (quercetin), calendula, milk thistle, ageing, hypothyroidism, toxins from inappropriate intestinal bacteria.

The liver must function in a balance. If Phase I is functioning either too quickly or too slowly its detox potential will not be there and instead of filtering chemicals out of the body they will be absorbed back into the body’s cells. To help your clients assess if Phase I is functioning optimally you can recommend they try a caffeine clearance test.

Phase II

Phase II is the second part of liver detoxification. This is where the liver detoxifies drugs such as: paracetamol, nicotine, caffeine, pesticides, epoxides, aspirin and benzoates. Again, for these toxins to be cleared out certain nutrients are required – for example, glutathione, vitamin B6, glycine, SAMe, methyl groups, molybdenum, cysteine and acetyl CoA etc. Further, the Phase II process is activated or inhibited by certain foods, compounds or substances and these need to be balanced.

Foods and other things that turn on Phase II (Activators)

Brassica family foods, limonene (found in the peel of citrus fruits, as well as herbs dill and caraway), glycine, methyl donators, taurine and fish oils, birth control pill and some drugs.

Foods and other things that turn off Phase II (Inhibitors)

A deficiency of glutathione, folic acid, Vitamin B1, B2, B5 and B12, selenium or zinc. A diet low in protein.

The liver will do its best to break down toxic substances into less toxic forms that can be easily eliminated from the body. However, if one of the phases of detoxification is working either too quickly or too slowly due to deficiencies in nutrients, an imbalanced diet or a high intake of medication, many of the toxins that enter the body will not be cleared out properly and those that cannot be eliminated will be stored in the liver and in other tissues throughout the body.

Phase I and II combined

If Phase I is moving too quickly and Phase II is working too slowly, it will not be able to keep up with the demand of Phase I and some toxins may be let into the body, the same can occur if Phase II is working faster than Phase I, as it may not process chemicals as effectively. Again, you can recommend clients try a caffeine clearance test to assess how well their liver is functioning across both phases.

How to improve liver function

It is said that life depends upon the liver! The liver does many functions like storing nutrients, cleansing the blood, and managing the cholesterol. However, as mentioned the one thing that slows this all down is its fat content. Too high and those all-important Phases I and II are thrown off track. This makes it very important for the overall health of the body.

Fortunately, there are some foods and nutritional compounds that can a) help you keep the fat content low and b) support Phases I and II. For example, highly potent nutritional compounds such as astaxanthin have been shown to target, repair and prevent tissue damage which will assist the liver in detoxification.  Other foods that have ample amounts of magnesium, folate, iron, flavonoids and vitamins reduce the risk of deficiency in the essential nutrients required for the indirect processes supporting enzymatic detoxification processes. Further, some botanical compounds such as thymoquinone – the potent active compound found in black seed oil – can help to convert hepatic fat cells to be utilised as energy.

Naturally, the combination of all these components makes up the perfect recipe to support liver detoxification process which in turn supports overall health.

How to ensure your clients follow the perfect liver health recipe

Below we list some of the recommendations you can offer clients whose liver need some TLC.

Healthy habits for a healthy liver:

  • Chew your food properly and don’t just swallow it
  • Do not have food that does not go well with your liver
  • Cut down on coffee and tea intake
  • Try to drink an adequate amount of water
  • Avoid using antibiotics and antacids as far as possible
  • Cut down on the sugar and salt intake to keep your body healthy
  • Go slow on alcohol
  • Quit smoking
  • Take up some form of exercise like yoga. Certain twist positions in yoga are designed purely to enhance blood flow to and from the liver improving its function.
  • Ensure adequate good quality sleep. The liver works the hardest between 11pm and 3am. Therefore, it is best to supplement for your liver immediately after an evening meal which ideally should be no later than 6pm.
  • Reduce stress and cortisol levels. Stressors vary from person to person but stress effects the liver all the same. Therefore, reducing stress is key to improving liver health so advising people to try meditation, or breathing exercises is always a good start and removing what triggers stress away from their daily life. Trying apps such as Calm or Waking Up is always a good start.

Supplementing botanicals to support a healthy liver which are hard to source through diet alone: 

  • Try a daily dose of milk thistle, echinacea or dandelion root. All these supplements are said to help clean the blood.

 

 

List of foods to incorporate in diet plans for your clients:


Cruciferous vegetables

Some common cruciferous vegetables are broccoli, cauliflower, brussels sprouts, cabbage etc. They are strong detoxifiers of our liver as they contain certain chemicals which neutralize toxins. They also help in the production of enzymes needed for detoxification.

Beetroot

Beetroot should be included in the diet for a healthy liver. It contains blood-purifying properties to clean the blood and absorb any heavy metals.

Onions and garlic

Garlic has allicin which is needed for detoxification by the liver. It helps the liver to get rid of the mercury, oestrogen and food additives. Onions and garlic are also very good at supporting the liver around the menstrual cycle.

Apples

Apple has pectin which binds itself to the heavy metals and helps in their excretion. This reduces the burden on the liver.

Lemon juice in hot water

Lemon juice provides a large quantity of vitamin C and influences the production of bile. By increasing the bile flow the liver becomes more effective in cleansing the blood and removing unwanted substances.

Artichoke

Artichoke also increases the bile production. Bile removes the toxins and harmful micro-organisms from the body through healthy bowel movement.

Fruits with high anti-oxidants

Like astaxanthin, anti-oxidants from fruits protect the liver from the free radicals which are produced during the detoxification. These free radicals are harmful to the body. Some suggested fruits are prunes, blueberries, plums, oranges, pears, cantaloupes etc.

Bitter salad greens

The bitterness present in the leafy greens helps in the stimulation of bile in the liver. Some bitter salad greens are chicory, dandelion, endive etc. All the above-given foods should be a part of a diet for a healthy liver.

 

For more information on helping your client’s liver health, one to one product training or client case study training, feel free to get in touch at christie@elenzia.com/medical.

 

References

  1. Marieb, E.N. (2012). Essentials of Human Anatomy and Physiology (10th ed). San Francisco, CA: Pearson Education, Inc.
  2. Regan, J., Russo, A., Seeley, R., & Van Putte, C. (2011). Seeley’s Anatomy & Physiology (9th ed). New York, NY: McGraw-Hill Companies Inc.
  3. Demeda, P. (2014). Lecture on Clinical Detoxification. Personal Collection of P. Demeda, Institute of Holistic Nutrition, Mississauga Ontario.
  4. Holford, P. (2004). The Optimal Nutrition Bible. London: Piatkus.

 

5 Ways to Prevent Sun Damage

In light of last week being Sun Awareness Week – a national campaign run by the British Association of Dermatologists (BAD) to increase awareness of the harmful effects of sun exposure on the skin – our Strategic Insights Experts (and member of the Society of Cosmetic Scientists), Daniel Whitby, takes a deep dive into how the sun affects our skin, how we can prevent sun induced damage, and 5 key ways to enjoy the sun safely – including a sneak peek at an upcoming new product launch!

 

How and why does the sun damage the skin?

Sunlight is composed of ultraviolet, visible and infra-red light. Of most concern in terms of the skin is the ultraviolet light which is composed of UVA and UVB rays.

UVB rays are associated with the SPF value we see on a bottle of sun cream, these are the rays which will result in tanning but also sunburn if we do not protect our skin effectively.

UVA rays are associated with accelerated ageing of the skin including lack of firmness and elasticity, fine lines and wrinkles. To fully understand the effects of sunlight on skin we need to consider the composition of the skin.

The upper layer of the skin, the epidermis, is where cells called keratinocytes are produced. These cells move upwards until they eventually reach the surface of the skin where they form the skin’s outer barrier or stratum corneum. The epidermis also contains melanocytes, specialised cells which release the pigment melanin when exposed to UVB rays – this is why we tan when we have been out in the sun. The primary function of the epidermis is to act as a barrier, keeping moisture in and the external environment out.

Underneath the epidermis is the dermis which forms the inner layer of the skin and is much thicker than the epidermis. The primary role of the dermis is to support the epidermis and provide firmness and elasticity to the skin. The fibroblast is the major cell type of the dermis and its main function is to synthesise collagen, elastin and the viscous gel within the dermis (it is this gel which contains, amongst other things, hyaluronic acid).

Collagen – which gives the skin its toughness and strength – makes up 70% of the dermis and is continually broken down and replaced whilst elastin fibres give the skin its elasticity.

UVB rays can only penetrate into the epidermis but UVA rays can penetrate deep into the dermis where they impair fibroblast function and cause the breakdown of collagen and elastin. This results in a poorly formed dermis which can no longer support the epidermis properly leading to saggy skin with fine lines and wrinkles, a phenomenon known as photoageing.

UVA is also responsible for the generation of Reactive Oxygen Species (ROS) which result in oxidative damage to the proteins and lipids in the skin through the production of free radicals (highly reactive molecules linked to ageing). This damage can be countered by using skincare products which contain anti-oxidants combined with anti-oxidant supplements.

It is estimated that long term exposure to the UVA light from the sun results in between 80 to 90% of visible skin ageing, so it is important to protect the skin from UVA rays to prevent premature ageing and also UVB rays to prevent burning. Sun protection products containing filters which absorb UVA and UVB rays are termed broad spectrum products.

How can sun damage be prevented?

To combat the effects of photoageing moisturisers which offer broad spectrum protection and contain UVA filters and an SPF of at least 25 should be used daily to protect the skin and the components of the dermis – for full protection a dedicated SPF 50 product is also advised to be used daily even in winter. Products which stimulate fibroblast activity through the use of innovative signalling technology, such as the nano gold technology in the Endor Technologies range, will ensure collagen and elastin levels are optimised.

Soon to be launched is elénzia Skin™, an exclusive, new nutritional supplement specifically formulated to protect and repair the skin from within.

The unique formulation bridges the gap between nutrition and topical skin care regimes by internally reducing the negative impact caused by external stressors such as UV rays and air pollution, which in turn reduces skin inflammation, photoageing, wrinkles, excessive dryness and skin dullness to keep your skin looking healthy and youthful.

By combining new patented ingredients clinically trialled and shown to improve skin tone, increase collagen synthesis and reduce the skin’s signs of ageing, elénzia Skin™ feeds your skin to enhance its external glow.

 

5 ways to enjoy the sun safely, and get a healthy level of Vitamin D:

1. Understand your level of risk

Using the Fitzpatrick scale is a way of classifying your skin type according to the effect that ultraviolet radiation would have on your skin. You should take more care in the sun if you have one or more of the following: skin that burns easily, light or fair coloured skin, hair, or eyes, lots of moles or freckles, a history of sunburn or a personal or family history of skin cancer.

2. Use Sunscreen

A sunscreen product with UVA filters and an SPF of at least 25 should be used. You should apply sunscreen 30 minutes before you go out, and make sure to reapply it regularly throughout the day. Use 1 teaspoon full of product for the face and neck, 2 teaspoons to cover your face, arms and neck, and 2 tablespoons if you’re covering your entire body while wearing a swimming costume (NHS guidance).

 

 

3. Seek the Shade

Spend time in the shade or stay inside when the sun is strongest. In the UK, this is between 11am and 3pm from March to October.

4. Cover up with Clothing

Wear clothes and sunglasses that provide sun protection, such as: a wide-brimmed hat that shades the face, neck and ears, a long-sleeved top, trousers or long skirts in close-weave fabrics that do not allow sunlight through, and sunglasses with wraparound lenses or wide arms with the CE Mark and British Standard Mark 12312-1:2013 E.

 

 

5. Vitamin D Production

It is possible to make enough Vitamin D from being out in the sun for very short periods of time each day. A recent study showed that even with regular and appropriate application of sunscreen there was excellent synthesis of Vitamin D.

 

References : D’Orazio, John et al. “UV radiation and the skin.” International journal of molecular sciences vol. 14,6 12222-48. 7 Jun. 2013, doi:10.3390/ijms140612222