It’s Friday afternoon at 4:30 and the clock couldn’t be moving any slower. It’s been a long week and you’re more than ready for the weekend to begin.

The only problem (besides the last 30 minutes feeling like an eternity) is you haven’t had your workout yet. You’re thinking to yourself, “I’m not in the mood to workout”, and it’s the last thing on your mind with the exciting weekend you have planned. In order to avoid skipping the gym, put a few of these motivational ideas to good use.

Take a pre-workout supplement
A lot of avid gym-goers that are faithful to their workout routine take a pre-workout supplement before every workout. Pre-workout supplements enhance your workout with ingredients such as caffeine and creatine, which give you a boost of energy and help you maintain more mental focus.

When looking for the right supplement for you, consider one that’s fast-acting so it will absorb immediately into your bloodstream ,therefore creating rapid energy results. Products can come in powder form and are then mixed with water, while others come in pill or tablet-form. One tablet that I’m a personal fan of is called Chilli-Slim. It contains caffeine and will give you the motivational boost to get started.

A pre-workout supplement should be taken about 30 minutes prior to a workout. If it’s a drink, make sure to finish it before you begin. Sipping on it during your workout will defeat the purpose.

Eat right
About 1-2 hours before you plan on hitting the gym, make sure you get a small-but-decent meal in your system. The meal should include a lean protein, an essential fat, and a slow digesting carbohydrate.

Working out on an empty stomach is NOT healthy. This meal will also provide energy for your workout. If it’s been several hours since you’ve last eaten, be careful not to overeat on this meal. Do not try and makeup for any meals missed for the day – your body is like a funnel and can only handle so much food at one time. If you give it more food than it can handle, that’s when the food begins to store as extra fat.

The 1-2 hour timing guideline is very important because if you eat too soon, you’ll run out of energy before you even get to the gym. Similarly, if you’re eating too close to your workout the nutrients will not have enough time to get into your system therefore you won’t be receiving the energy you were looking for soon enough.

Getting yourself to the gym when it’s the last thing you feel like doing can be tough. But by following these simple steps, you’ll not only increase your chances of getting yourself to the gym physically, but mentally

The acai berry is an inch-long reddish, purple fruit . It comes from the acai palm tree (Euterpe oleracea) native to tropical Central and South America and has been a traditional food of the native people of the Amazon for hundreds of years. Acai derives from a word of indigenous peoples of South America meaning "fruit that cries." The fruit is used as a natural ink or dye and the wood is used in house construction (palm thatched roofs). Ethnobotanists have recorded no less than 22 different uses for all parts of the Acai tree. Due to what is being called the 'acai craze' in the United States, one proposed project in Brazil has called for the planting of five billion acai trees in the next 10 years.

How does it work?

The acai berry has been shown to contain a number of antioxidants (3) , including anthocyanins (4) which may boost the skin's ability to prevent oxidants from harming connective tissues. It also contains phytosterols which may protect epidermal collagen, and flavonoids, which may exert anti-inflammatory properties.  omega-6 and omega-9 fatty acids, which are vital to proper cell contraction and regeneration; monounsaturated oleic acid, which may help the body to absorb omega-3 oil through the cell membrane more effectively; as well as phytonutrients and minerals such as potassium, iron, phosphorus and calcium. Acai berry purportedly posseses more proteins than an egg, and the vitamins B1, B2, B3, C and E. The oleic acid content of açaí has been reported to be the same as in olive oil.

What do we use it for?

In recent times, research on acai fruit has been centered on its potential antioxidant properties. Acai fruit has also shown anticancer (1) and anti-inflammatory activity (2)diseases casued by oxidative damage such as heart disease. It has also been used as immune stimulant, energy enhancer. Anthocyanins and flavonoids found in Acai fruit are powerful antioxidants that help defend the body against life's stressors. They also play a role in the body's cell protection system. Free radicals are harmful byproducts produced by the body. Eating a diet rich in antioxidants may interfere with aging and the disease process by neutralizing free radicals. By lessening the destructive power of free radicals, antioxidants may help reduce the risk of some diseases, such as heart disease and cancer. Some studies state that the antioxidant capability of the acai fruit is even greater than that of cranberry, raspberry, blackberry, strawberry, or blueberry. It has been reported that the antioxidant properties of Acai berries may also be effective at promoting weight loss although further research is still needed to confirm this.

How should we take it?

No typical dose has been set for acai berry as yet but effective doses appear to be 2000mg of whole acai berry. No contraindications are known.

Refs:

1. Pozo-Insfran, D., Percival, S. S., and Talcott, S. T. Acai (Euterpe oleracea Mart.) polyphenolics in their glycoside and aglycone forms induce apoptosis of HL-60 leukemia cells. J Agric.Food Chem 2-22-2006;54(4):1222-1229.

2. Schauss, A. G., Wu, X., Prior, R. L., Ou, B., Huang, D., Owens, J., Agarwal, A., Jensen, G. S., Hart, A. N., and Shanbrom, E. Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). J Agric.Food Chem 11-1-2006;54(22):8604-8610.

1. Jensen, G. S., Wu, X., Patterson, K. M., Barnes, J., Carter, S. G., Scherwitz, L., Beaman, R., Endres, J. R., and Schauss, A. G. In vitro and in vivo antioxidant and anti-inflammatory capacities of an antioxidant-rich fruit and berry juice blend. Results of a pilot and randomized, double-blinded, placebo-controlled, crossover study. J.Agric.Food Chem. 9-24-2008;56(18):8326-8333.
2. Rodrigues, R. B., Lichtenthaler, R., Zimmermann, B. F., Papagiannopoulos, M., Fabricius, H., Marx, F., Maia, J. G., and Almeida, O. Total oxidant scavenging capacity of Euterpe oleracea Mart. (acai) seeds and identification of their polyphenolic compounds. J.Agric.Food Chem. 6-14-2006;54(12):4162-4167.

Much of the surging interest in CoQ10 supplements comes from research linking it to better results in male and female fertility therapy," said a leading Physician recently, he went on to state "It has long been recognized for its antioxidant properties—but the role CoQ10 may play in fertility are of interest to a whole new group of consumers."

A naturally occurring substance essential to the body's conversion of food into energy, CoQ10 is recognized as a potent antioxidant identified with circulatory system and anti-ageing benefits. Major nutrition studies now suggest CoQ10 also plays a role in fertility.

The oil-soluble, vitamin-like substance is present in most eukaryotic cells, primarily in the mitochondria. It is a component of the electron transport chain and participates in aerobic cellular respiration, generating energy. An estimated ninety-five percent of the human body’s energy is in fact generated this way.

In the female reproductive system the mitochondria in human eggs deteriorate as women age, resulting in decreased energy production. Since production of a mature egg and normal early embryo development require large amounts of energy, chromosomal abnormalities and poor egg quality increase as women age.

And in the case of males, CoQ10 may improve sperm motility while removing free radicals, substances that can damage cells. Coenzyme Q10 is normally produced in the body, but levels decrease as people age or are impacted by certain medical conditions.

Diet
Even a minor lack of some nutrients can lower your immunity and lead to increased risk of disease, for example viral infections are also more likely in those lacking selenium or vitamin C.

Eating your 5-a-day fruit and vegetables helps to maximise your intake of vitamins, minerals and antioxidants. While as many as possible should be eaten raw or lightly steamed, to preserve their nutrient content, winter warmers such as vegetable soups and stews are great for boosting immunity, too. The essential fatty acids found in oily fish are also important for immune function by regulating immune reactions to infection. Aim to eat at least two or three portions of oily fish per week (or take fish oil supplements). Add plenty of garlic and warming spices such as ginger and turmeric, all of which have natural antibacterial and anti-viral effects. If you are not sure if you are getting enough nutrients from your diet take a good quality Multivitamin and mineral supplement. Research involving 96 older people showed that those taking multivitamins for one year had better immune function, mounted a better response to influenza vaccination, and had half as many days ill with infections compared with those not taking multivitamin supplements.

Lifestyle
Smoking can contribute significantly to vulnerability to infection. Respiratory illnesses are more common in smokers and those exposed to passive smoking. Avoid smoky atmospheres that damage the nasal lining so cold viruses are more likely to take hold. Cigarette smoking uses up a greater quantity of vitamin C, therefore if you do smoke increase your intake of vitamin c rich food such as fruit and veg or consider boosting your levels with a vitamin C supplements.

Reduce your stress.When you are stressed and run down, you are twice as likely to develop symptoms when exposed to a common cold virus. This is thought to be a result of high levels of stress hormones and depleted adrenal glands that interfere with immune function. If you are under a lot of stress you may benefit from a supplement such as Ginseng or Rhodiola to support your body’s ability to manage stress and increase resistance to infection.

Regular exercise can boost your immunity so get moving, however keep a balance as those who over-exercise, such as those running marathons, are more at risk of viral illnesses due to the physical stress they are under.

Sleep is a time of relaxation, regeneration and rejuvenation in which you secrete substances involved in healing and fighting disease. If you are not getting the quota that your body needs each night you could have an increased risk of getting ill. If you sleep badly one night, do your best to catch up with it the following night. If you are finding it difficult to sleep consider herbal remedies such as passion flower, rhodiola or valerian that can ease anxiety and naturally induce sleep.

Keep your guts friendly bacteria in good shape. Most of your immune defenses are housed in the wall of your small intestines. Beneficial probiotic bacteria stimulate immunity here. They secrete natural antibiotics and protect against viral infections.
Monitor your alcohol intake. In small amounts, alcohol may protect against the common cold, but when you drink more than recommended amounts, your immune function is impaired.

Wrap up warm. The old wives’ tale about catching a cold if you get wet and shivery appears to have some basis in fact. When you feel cold, blood is directed away from your peripheries, including your nose, so respiratory infections meet less resistance to their attack.

IBS is often called 'a functional disorder' of the bowel; in other words, a disturbance in bowel function without any change in structure or obvious cause and when diagnostic tests such as blood tests or endoscopies are carried out, the results do not reveal any obvious abnormality. According to medical criteria, in order to diagnose IBS, there must be at least 12 weeks (which need not be consecutive) in the preceding year, of abdominal discomfort or pain characterized by a minimum of two of the following fundamental three features:
• It is relieved by defecation
• It’s onset is associated with a change in frequency of stool
• It’s onset is associated with a change in appearance of stool.
But other symptoms range from bloating and cramping to tiredness and depression. Modern diets and busy lifestyles leave us all vulnerable to some of the above at times but the cumulative effect of many of these symptoms together can lead to an IBS diagnosis.

What can you do to help yourself..
There is much that can be done effectively and naturally to address the symptoms and therefore each person’s experience of this health phenomenon.

The four primary areas of focus for natural treatment are:

1. Increasing dietary fibre
This is recommended to those IBS sufferers who experience constipation. Chose fibre from fruit (stewed for easier digestion) and vegetable sources such as apples, pears, figs, green leafy vegetables or root vegetables such as squash or beetroot. These are also dense in antioxidants needed to heal the gut wall. Include at least two varieties of fibre with every meal to boost your intake.
2. Eliminate allergenic foods
According to a double blind challenge, two thirds of patients with IBS have at least one food allergy and some have multiple allergies, the most common of these being dairy and grains. If you think this could be your problem, consult a nutritionist for a food allergy test and elimination diet.
3. Remove sugar from the diet
Sugar decreases intestinal motility (the bit that keeps the rhythmic flow in the gut wall so that food passes effectively through the gut). It also causes the glucose running through our bloodstream (also known as blood sugar levels) to rocket and when this happens it causes this muscular rhythmic flow to slow down even further so that foods remains in the gut to fester or longer. Remove refined sugar and all its products such as confectionary and products.
4. Address psychological factors that could be controlling your health
This is a tricky one. Many of us live a very busy life and because we ‘manage’ it day in and day out we may grow used to the stress that it brings with it. Unfortunately we are not always aware that are emotional and physical health is not managing this lifestyle quite so well and as a result conditions such as IBS can develop. Psychotherapy in the form of relaxation therapy or stress management training has been shown to reduce symptoms of IBS.
5. Support with food supplements
Sometimes the gut could do with a helping hand and the following nutritional supplements have been shown to be of much benefit:
Lactobacillus Acidophilus or lactobacillus plantarum but chose a supplement providing a minimum of 2 billion CFU (colony forming units) per day.
Artichoke supplements produced an overall reduction in IBS symptoms in 71% within an average of ten days in a recent study. Take 320mg of Artichoke extract 3 times per day.

More than 800,000 people in Britain suffer from dementia 

The tablet, containing high doses of B vitamins and folic acid, reduced memory decline by 70 per cent in some elderly people.

It also halved the rate of brain shrinkage in some patients - a physical symptom associated with forgetfulness that can lead to full blown Alzheimer's disease.

More than 800,000 people in Britain suffer from dementia and the number is forecast to double within a generation, but previous drug trials have been unsuccessful.

In future people could be tested for vitamin B levels in middle age and alter their diet to boost their chances of remaining healthy, researchers said.

A full scale national trial to establish whether the breakthrough can actually delay the slide into Alzheimer's and other forms of dementia is expected to begin within the next year.

Dr Celeste de Jager of Oxford University, who led the trial, said the trial had "definitively" shown that the vitamins were a good way of preventing mental decline.

Speaking at the British Science Festival, she said: "A lot of the time brain changes start in your forties and fifties before you get clinical symptoms.

"I would think that in middle age people should start thinking about their vitamin levels."

People should not begin taking supplements without consulting their doctor because they can have a harmful impact on other conditions such as cancer, she added.

Asked if she would take the vitamins as a precaution, Dr de Jager said: "I would ask the doctor to check my B12 and my folic acid levels for starters.

"I take supplements when I'm feeling a bit low, I don't take one every day but I would certainly have multi-vitamins and B vitamins in my cupboard."

Researchers recruited 270 people aged 70 and above who suffered from lapses in memory known as mild cognitive impairment (MCI).

The condition affects 1.5 million people in Britain, or one in six people aged over 70, and half of all sufferers slip into dementia within five years of being diagnosed.

The new treatment targets a compound in the bloodstream called homocysteine which is produced naturally by the body but reaches higher levels in old age.

It damages the lining of blood vessels and leads to shrinkage of the brain, causing an increased risk of Alzheimer's as well as stroke and heart disease.

Half of patients were given pills containing extremely high doses of vitamins B6, B12 and folic acid, which are known to lower blood homocysteine levels, while the rest were given a placebo.

At several points during the study patients were given a simple verbal memory task in which they learnt a list of 12 words and required to recall them 20 minutes later.

After the first year, those with the highest levels of homocysteine were 70 per cent more likely to give a correct answer if they had been taking the vitamins than if they took the placebo.

There was little difference in memory rates between patients with below average levels of homocysteine regardless of which pills they took.

This indicated that normal amounts of the compound do not affect brain function.

Scans of patients' brains showed that the vitamin pills reduced shrinkage by 30 per cent on average, rising to 50 per cent among patients with high homocysteine levels.

"The higher the homocysteine level in the blood, the better the response was on treatment," Dr de Jager said.

"We need more research to show that we can actually delay the decline to dementia."

The doses of vitamins patients were given were far higher than those found in vitamin supplements or in food, she added.

For example the pills contained 20mg of vitamin B6, which is found in meat, whole grains, nuts and bananas and for which the recommended daily allowance is 1.4mg for men and 1.2mg for women.

An Alzheimer's Society spokesperson said: "We all know it’s important to get enough vitamins.

"However, people shouldn’t rush out and empty the shelves of vitamin B tablets. More research is needed to establish whether it has benefits for people without existing memory problems, and if it could prevent dementia."

Until recently it has been thought that genetics have played the primary influential factor in the development of ADHD but more recent research suggests that antenatal anxiety could contribute to 15% of cases of the behavioural condition. In these cases symptoms of the child’s ADHD were greater in those that had been exposed to antental stress than those who had not.

Stress hormones in the womb are thought to disrupt the normal passage of neurons between the two hemispheres of the brain, resulting in a range of behavioural problems. Anxious or stressed pregnant women have been shown to have blood flow that is impaired through the uterine arteries. This may explain why the babies of very anxious mothers tend to be smaller or born earlier.

Research has also shown us the there is a strong correlation between levels of the stress hormone cortisol in the mother and the fetus. If the pregnancy mother has raised cortisol, this may have a direct effect on the development of the fetal brain, and affect the child’s later responses to stress.

These findings are certainly interesting but have the potential to add further stress to an already stressed mother. It is important to remember that nurture and environment can play a pivotal role in adaptation to stress and finding a way to manage your anxieties as a parent can have a significant impact on removing the stress for your children, both during pregnancy and once the child is born.

There now exists a definitive, comprehensive body of research on the importance of omega 3 fatty acids in both pregnant women and young children . . Making sure you have two portions of oily fish per week during pregnancy or three portions per week for a child, or if not pregnant, is a good step towards your needed intake of essential fatty aids. In cases of excess anxiety, depression or bahvioural problems taking a minimum of 100mg Omega 3 supplement is highly recommended.

Zinc deficiency has been to heightened anxiety although further research is need to make this conclusive. Zinc is needed in abundance during pregnancy and food sources include green leafy vegetables, pumpkin seeds, sesame seeds, lentils, tofu, almonds and wholegrains. If you chose to take a zinc supplement if these foods are not regularly found in your diet, take a minimum of 15mg.

Depression and anxiety can be a result of low serotonin levels. Serotonin is the ‘happy’ hormone and is made by the body and converted through foods in the diet containing tryptophan. These foods include turkey, bananas, Dairy products,
Soy products, pulses and eggs. A supplement source is 5 HTP but this is not recommended during pregnancy.

Herbs such as Rhodiola and St Johns Wort are fantastic natural methods of helping the body adapt to stress to ease the mental and physical exhaustion associated with these conditions. Both work on positively increasing the level of serotonin (by as much as 30%) and regulating the adrenal glands, the glands responsible to stress hormones. St Johns Wort should not be taken when pregnant or breastfeeding and for those on the contraceptive pill.

Taking regular exercise can release natural chemicals called endorphins in the body. Endorphins act on the mind and body making you feel lighter and happier. Exercise such as yoga, Tai Chi or Qi Gong also have a meditative effect that can encourage a feeling of calm as well as regulating breathing. These exercises can be performed by adults and children alike.

Being pregnant can bring immense joy but it can also as commonly bring on feelings of anxiety or being ‘overwhelmed’. Fewer talk about this than those who express the joy and therefore it is easy to feel that there is something wrong. The most important thing is to talk about it, ask for help, a problem shared really is a problem halved. Anxiety is a common condition and there is much that you can do to support yourself during these periods that I hope you have gleaned from the above article. There is also a range of external resources of support; therapies such as CBT, counseling and hypnotherapy have all been proven to be effective.

Perhaps the most well known antioxidants are Vitamins A, C and E but there are also a very important group of nutrients; Carotenoids. These are the chemicals that give fruit and vegetables their rich colour for example orange and yellow colours found in squashes and carrots are from the caretonoid Beta Carotene. Beta Carotene is converted into an active form of Vitamin A, known as Retinol, when in the body which is a potent antioxidant. Lycopene is also a strong antioxidant and gives tomatoes their wonderful red colour. Lycopene has been shown to be especially effective at protecting from and repairing skin damage as well as supporting the prostate. Lutein and zeanthinin are also caretonoid’s receiving a lot of recent positive research. They demonstrate health promoting benefits for the eyes and for strengthening the immune defences. Their names are derived from their natural hue, with lutein derived from the Latin word luteus meaning golden yellow, zea referring to the corn genus and xantho derived from the Greek word for yellow. While these carotenoids both have yellow pigments, they are found concentrated in foods of others colors, notably leafy green vegetables (kale, spinach, brocolli) and including eggs, courgettes, corn and peas. Another great source of Zeanthinin is Krill oil. The eyes are repositories for carotenoids with lutein and zeaxanthin concentrated in the retina and lens. Observational studies have noted that higher dietary intake of lutein and zeaxanthin is related to reduced risk of cataracts and age-related macular degeneration. Researcher suggests that these carotenoids may promote eye health through their ability to protect the eyes from light-induced oxidative damage and aging through both their antioxidant actions and an ability to filter out UV light.

Flavanoids are another important group of antioxidants found in red wine and tea among others. Epidemiologists suggest that the reduced rates of heart disease in France may be due to the regular and moderated intake of red wine. These flavanoids are thought to protect the genetic material, or DNA, from free radical damage. Damage to DNA contributes to degenerative diseases such as alzheimers and advanced cognitive decline. Green tea contains the highest amount of flavanoids of all tea varieties and exert many health benefits including repairing skin damage and reducing the risk of some cancers.

Another less talked about antioxidant is a nutrient called Alpha Lipoic Acid. It is the only antioxidant that can easily interchange between the blood stream and the brain and has therefore been noted as being important in the prevention of a stroke for those at a high risk. A similar antioxidant, acteyl L Carnitine can delay the onset of age related cognitive decline. This is where the cognitive functions of memory, moos and logical thinking decline with age and is the very result of an increase of free radical damage. As our bodies produce less of our own supply of antioxidants, the damage outweighs the repair and physical deterioration occurs. In a study conducted with mild age related cognitive decline patients significant improvements (memory, mood and response to stress) were seen in those that had been given acetyl L carnitine. The antioxidant Co Enzyme Q10 also looks promising for its protective role in the cardiovascular system which include the heart and arteries as well as slowing the progression of Parkinsons or Huntingtons disease.

Recent research has shown that antioxidants must work together to prevent free radical damage. For example when vitamin E has been neutralized it then becomes a very weak version of a free radical itself. However if it is taken in combination with Vitamin C, the vitamin C will ‘recycle’ it so that Vitamin E becomes an active antioxidant once again. Similarly Vitamin C must be recycled by a antioxidant called glutathione so the same does not happen to it too. Antioxidants also need other team players in the nutrient group such as zinc, magnesium, copper and manganese to do their job optimally. Researchers have in fact found that a combination of vitamin C, E, Betacarotene and zinc slows down the progression of age related macular degeneration by 25%.

You cannot stop the process of oxidation but you can limit the amount of degenerative damage that occurs as a result of it. As you age it becomes increasingly vital to ensure an optimum supply of antioxidants either through diet and supplementation or both. Remember to keep up the variety to get a cross section of these wonderful health promoting nutrients or if taking a supplement is the most practical solution, take a combination product such as a multivitamin and add on an extra antioxidant boost such as Vitamin C or Mixed caretonoids.

Its own structure is similar to that of three thick chains twisted around each-other into a triple helix. This helix is made up of other nutrients called amino acids (found in protein foods). You may not know this but there are in fact over fourteen types of collagen but the most common ones are those who have probably heard of already:

Type 1: This type of collagen makes up the fibres in the connective tissues of the skin, bone, teeth, tendons, ligaments.
Type 2: Type 2 collagen forms the fibres found in cartilage.
Type 3: This form also makes up the connective tissue but this time to give strength and structure to organs such as heart, liver and the kidneys.
Type 4: Collagen type 4 forms the sheets that lie between the layers of blood vessels, muscle and the eyes.

As mentioned previously, your system can produce its own supply of collagen. However, as you age our production decreases beyond the age of 30, by 1.5% in fact. To add to this, exposure to environmental damage such as sunbathing, pollution and poor diet increase free radical damage and raises your body’s requirement for collagen. Eating a diet that includes daily amounts of good quality protein such as fish, eggs, pulses and poultry can supply the amino acids needed to make it but often demand can still outweigh supply. Supplementing the diet with Collagen can be an effective way to bridge this gap if you feel you need extra support. Research has shown that taking it in supplement form is well tolerate and digested as well as supporting some health conditions.

Vitamin C, lysine, Vitamin B3, iron and copper are key nutrients required for the production of collagen. Vitamin C combines with the amino acids to form pro-collagen which then goes on to form collagen in tissues around the body. Without sufficient Vitamin C production of collagen is reduced and a catalogue of health conditions can begin.

So where do you benefit the most from Collagen?

The Joints and Bones
According to statistics over six million people suffer from osteoarthritis and half a million suffer from rheumatoid arthritis in the UK. Osteoarthritis is where the wear and tear of every day living has worn away the cartilage in the joints, leaving bone grinding against bone. This causes great pain, inflammation and most commonly restricted movement. Rheumatoid arthritis on the other hand is a chronic inflammatory disorder typically affecting the small joints in the hand and feet. Unlike the wear and tear in osteoarthritis, rheumatoid arthritis affects the lining of the joints, causing a painful swelling that can eventually result in bone erosion and joint deformity.

Studies have shown that collagen is essential for optimum joint health. It keeps bones strong and cushions the ends of the joint to prevent bone rubbing against bone. Research has shown that collagen taken orally accumulates in cartilage, assisting in stability, repair and regeneration of vital tissue around the joints. In essence your joints need it to work smoothly and for you to feel comfortable and mobile.

Skin

The top layer of the skin, the epidermis, is the first line of protection against the environment. Collagen is found in the thickest layer of the skin below this known as the dermis. The dermis regulated temperature and supplies the epidermis with nutrients and a healthy blood supply. Collagen provides this layer with the strength and resilience it needs to support the epidermis and its protective effects against damage. It aids repair if damage occurs and supports elasticity. It is this layer that gives you that ‘youthful’ appearance of healthy skin.

With a healthy supply of collagen the skin remain solid and intact but with age, free radical damage from a poor diet or sun exposure, the skin begins to lose its strength and stability. Where young skin quickly heals, older skin (above 30 !) is not as resilient and can appear wrinkled or saggy. The collagen that once plumped up the skin is in low supply and lines can form. Supporting the supply can encourage the skins flexibility, smooth appearance and even moisturise dry skin.

Why is it that we eat too quickly or sometimes don’t chew properly? If only we did, it would make a big difference to digestion.

Here are some important factors that can contribute to poor digestion:
• Stress
• Smoking
• Caffeine
• Alcohol
• Eating rich, fatty or spicy foods, citrus fruits, tomatoes, cucumber, melon, onions, beans

The importance of a balanced diet
Eating a balanced diet with plenty of fruit, vegetables and water in conjunction with regular exercise can help to maintain good digestion; however, sometimes we need some additional support to improve things. Rather than turning to the medicine cabinet why not try some natural alternatives instead.

Ask yourself these questions to see if you might benefit from a digestive supplement:

Probiotics – the good bacteria
In the small and large intestines there are large amounts of bacteria or ‘intestinal flora’ present. Unfortunately not all of these bacteria are good, but provided you have enough of the good bacteria present they will benefit your health by acting as immune defence against more harmful bacteria and fungal infections. Good bacteria also help to:
• Produce vitamins and digest fibre
• Repair and promote a healthy digestive tract
• Fight infection
• Reduce inflammation
• Reduce allergic inflammatory reactions

Sometimes we don’t have enough good bacteria which may be as a result of:
• Antibiotic usage
• Poor diet
• Food allergies
• Steroid drugs
• The Pill
• Non steroid anti-inflammatory drugs (NSAIDs) e.g. aspirin, ibuprofen

Do you have enough ‘good bacteria’?

Are you prone to feeling too full and bloated after eating?
Sometimes when the body doesn’t produce enough digestive enzymes, symptoms like bloating, stomach cramps and wind can occur. Digestive enzymes are responsible for the breakdown of food into much smaller components so that the body is able to absorb it more easily. Therefore, supplementing with digestive enzyme supplement after a meal can help aid the digestion of food in a more natural way and address digestive discomfort.

Irritable bowel syndrome (IBS)
This is an extremely common blanket term given to a wide range of digestive symptoms including diarrhoea, constipation, wind and stomach cramps. It can be set off by a number of things including stress and irritating foods. It can appear as quickly as it can disappear and therefore makes diagnosis difficult. As well as following the tips for better digestion at the end of this article, you could also try taking peppermint oil in conjunction with probiotics to help symptoms. The muscles of the digestive system can become tight and go into spasm during a phase of IBS. Peppermint oil’s therapeutic properties help bring relief from bloating and tightness by reducing muscle spasms.

Ten tips for better digestion
1. Chew your food well to a pulp
2. Eat slowly and don’t bolt food-the stomach has no teeth!
3. Try not to eat when stressed as the digestive system is the first system to be affected when stressed
4. Avoid drinking large amounts whilst eating as it may dilute stomach acid and cause bloating
5. Avoid eating fruit after meals as it will ferment and cause bloating and gas.
6. Eat a good variety of fresh unprocessed foods so that your digestive system doesn’t get bored of the same food –that’s how intolerances can start.
7. Eat at least 5-6 portions of fruit and vegetables a day which are high in soluble fibre. Fibre is essential for detoxification and regular bowel movements.
8. Avoid excess caffeine and alcohol as they irritate the digestive system.
9. Drink 1 ½ -2 litres of bottled or filtered water per day
10. Avoid ready meals and processed foods that contain artificial additives.

What if you are taking prescribed medication?
If you are taking prescribed medication for digestion or any other reasons then always consult your GP before taking new supplements.