As the winter chill fades away, the arrival of spring beckons us to rejuvenate our surroundings and ourselves. Spring cleaning isn't just about decluttering your space; it's also an opportunity to detoxify your body and mind, shedding the heaviness of the past season and embracing the freshness of the new.
One ancient South American tradition that perfectly complements the spirit of spring cleaning is the consumption of yerba mate – a revitalising beverage that boosts energy and can aid in refreshing the body and mind. Incorporating yerba mate can elevate your spring cleaning routine into a holistic detox experience.
The Power of Yerba Mate
Yerba mate, derived from the leaves of the Ilex paraguariensis plant, has been revered for centuries in South America for its numerous potential health benefits. Rich in antioxidants, vitamins, and minerals, yerba mate may offer a natural and sustainable source of energy without the crash often associated with some other caffeinated beverages. Its unique combination of stimulants, including caffeine, theobromine, and theophylline, to provide a gentle and sustained energy lift, making it an ideal energy boost for spring cleaning your home or your health!
Yerba mate facilitates detoxification in several ways:
Antioxidant Power: Yerba mate is packed with antioxidants, such as polyphenols and flavonoids, which help neutralise harmful free radicals in the body. By reducing oxidative stress, yerba mate may support cellular health and aid in the cleansing process.
Metabolism: Yerba mate contains caffeine, which is thought to contribute to increased metabolism, potentially aiding in the body's ability to metabolise fats more efficiently. This metabolic effect may facilitate the natural elimination of waste products, which could support the body's processes of “flushing out” the system. However, it's important to note that the extent and duration of these effects may vary among individuals and should not be construed as a guaranteed outcome.
Digestion: Yerba mate contains certain compounds that have been suggested to potentially contribute to digestive stimulation and may enhance the absorption of nutrients. A healthy digestive system is essential for the efficient elimination of waste products from the body. While yerba mate may support digestive health, individual responses can vary, and its effects on digestion may not be uniform across all individuals. It is, of course important to maintain a balanced diet and lifestyle for overall digestive wellbeing.
Increased Hydration: Proper hydration is essential for effective detoxification. While yerba mate does contain caffeine, it is also hydrating, unlike some caffeinated beverages like coffee. Staying hydrated supports the body's natural detox processes, such as kidney function and toxin elimination through sweat.
So, how to use yerba as a clean, green machine?
Our favourite yerba ideas are as follows:
Morning Boost: Start your day with a energising cup of yerba mate to kickstart your energy levels and metabolism before diving into dusting those cobwebs! Our Essencia “Green with Envy” range boasts a range of delicious yerba mate pairings including lemon, guava, pineapple, and guarana, cinnamon and clove.
Midday Refreshment: Take a break from cleaning and recharge with a refreshing glass of iced yerba mate. (Add a squeeze of lemon for an extra detoxifying zing of spring!)
Post-Cleaning Relaxation: Wind down after a productive day of cleaning with a calming cup of yerba mate. Its naturally occurring amino acid, theanine, promotes relaxation without drowsiness, allowing you to unwind without disrupting your sleep cycle.
DIY Yerba Mate Detox Drink: Get creative in the kitchen by concocting your own yerba mate detox drink. Combine brewed yerba mate with detoxifying ingredients like cucumber, mint, and ginger for a refreshing and revitalising beverage.
Our Yerba Mate Gourd Set gives you a taste of ancient Aztec tradition, which you can use to sip your Yerba beverage in authentic style, or use for any other hot or cold beverage. With double-walled technology, a stainless steel straw and easy-to-clean design, this low-maintenance gourd cup is sure to set you apart in the coffee shop queue!
This spring, it’s out with the old and in with the new! With its antioxidant-rich properties, potential metabolism-boosting benefits, and support for digestion and hydration, yerba offers a holistic approach to health restoration. So, as you declutter your space and refresh your surroundings, remember to nourish your body and mind too. Here's to a season of renewal, inside and out!
]]>You’ve endured “flu season”, scarfing down the nutritious soups and vitamins while wrapping up warm (and trying to wrap presents without coughing all over them?) We may be well on our way into spring, with warmer weather ahead and jumper-season almost behind us but that’s no reason to get complacent when nourishing ourselves. Following our previous blog on immunity, here are six foods with the potential to boost your body’s resilience to illness.
Allicin in garlic is activated by breaking down the garlic clove, either by cutting, chewing or crushing it. It is also thought that leaving garlic aside for ten minutes after this before heating it is the best way to reap the benefits and absorb the most allicin into the body.
If you’re feeling super healthy (and not attending any important face-to-face meetings the next day), grate some garlic, leave for ten minutes, mix with butter (or a vegan alternative) and spread onto steamed broccoli. Your body and taste buds will love you for it!
Discover Rio Health’s Defence & Immune Support collection for easy ways to supplement a healthy diet! From supplements to tinctures and powders, it’s never been easier to give your immune system and body the support it deserves.
]]>Since the first International Women’s Day was held on 19th March, 1911, the women’s movement has made incredible strides in the fight for fair pay, reproductive rights and the vote, among many other achievements.
Empowering Women's Health
International Women's Day is a time to celebrate the triumphs of women worldwide and to advocate for gender equality. It's also an opportunity to focus on women's health and wellbeing, acknowledging the unique challenges women face and exploring ways to support our vitality.
Women's health encompasses a broad spectrum of physical, mental, and emotional wellness. From reproductive health to hormonal balance, mental to physical fitness, taking care of oneself is crucial for to lead a fulfilling life.
Read on for Rio Health’s tips for unstoppable womanhood. You’ve got this!
Healing Naturally with Nutrition
Food plays a fundamental role in one’s health, providing the essential nutrients needed for optimal functioning. Rio Health’s women’s collection offer a range of supplements tailored to support female-specific needs. From vitamins and minerals to herbal extracts, certain products can help bridge the gap between dietary intake and nutritional requirements.
Maca, for instance, is thought to have hormone-balancing properties as well as potential libido and fertility-enhancing qualities. This Peruvian plant’s adaptogenic properties may provide a much-needed energy boost on days when sluggishness takes over!
The importance of good mental health on overall wellness likely needs no introduction. Rhodiola is a flowering plant that grows across remote, artic areas of Europe and Asia and can offer possible support in managing stress and promoting emotional wellbeing. Rhodiola rosea, also known as "golden root," is also an adaptogenic herb that helps the body adapt to stressors, enhancing resilience and mental clarity. Explore Rio Health’s rhodiola tincture 50ml or TS Rhodiola Capsules to discover the benefits of these vegan-friendly and easy to take formulas.
Let’s Get Going!
Exercise is a cornerstone of good health, and women's fitness needs may vary depending on factors such as age, fitness level and personal preferences. Whether it's yoga, Pilates, strength training, or cardio, finding activities that you enjoy and that challenge your body is key to staying active and maintaining a healthy weight.
With spring on its way, it’s never been a better time to get out there and pursue an activity you love. From the gym to free at-home workouts, dancing lessons, horse-riding or jogging outdoors and feeling the sun on your face, there are so many ways to reach your fitness goals. Be sure not to push yourself too hard and remember that balance and consistency is key!
Relax and Restore
Getting a good night’s rest is the starting point for good health habits, especially finding a hormonal balance. Magnesium, recognised for its stress-alleviating properties, muscle function support, and contribution to bone health is also thought to aid sleep. Our meticulously formulated Epigenar Liposomal Magnesium harnesses the benefits this vitamin, using a liposomal delivery system to ensure optimal absorption, making this a trusted choice for promoting overall wellness and achieving a restful night's sleep. Embrace the solution to bid farewell to fatigue and welcome a revitalised lifestyle with confidence.
Still can’t sleep? The main thing to remember is to not worry too much! If you’re having a difficult night, the key is to relax, maybe take a moment away from your bedroom for a drink or a light snack (fruit or toast is good) and take a deep breath. You’ll sleep when your body is ready, no pressure.
Sleep hygiene is crucial for preparing your mind and body to “power-off”. This can include keeping screen-time to a minimum in the hours leading up to lights-out time, not having a tv in your bedroom and making this a sleep-only sanctuary. Eating your evening meal earlier and forgoing afternoon caffeine may also make a difference.
If you’re having long-term sleep issues such as insomnia, it may be best to consult a healthcare professional.
You deserve to wake up feeling refreshed and ready to take on the day!
Skincare is Self-Care
Feeling good about ourselves is a huge element of womanhood – and good skincare is no exception. Our Rio Rosa range includes Rio Rosa Mosqueta Rosehip Seed Oil helps you to look after your skin; derived from rosehip seeds, rosa rubiginosa is rich in essential fatty acids, antioxidants, and vitamins, making it a potent ally in promoting a healthy complexion. With its nourishing properties, Rio Rosa Mosqueta Oil supports skin elasticity, reduces the appearance of scars and stretch marks, and helps skin retain its natural vibrance. Incorporating this natural wonder into your daily regimen can help you achieve radiant, glowing skin and enhance your overall sense of wellbeing. Discover the transformative benefits of Rio Rosa Mosqueta Oil and our Rio Hydra Age Skincare for holistic beauty and vitality.
You glow, girl!
On this International Women's Day, let's recommit ourselves to supporting our health and wellbeing. By prioritising nutrition, staying active and nurturing our mental, sleep and skin health, we can empower ourselves to lead fulfilling lives. With the support of friends, family and our own commitment to wellness we can embark on a journey to holistic health, embracing vitality and resilience at every stage of life. Here's to strong, healthy, and empowered women everywhere!
]]>Welcome to our blog dedicated to the vibrant culture of Brazil, home to one of the world's most iconic celebrations - the Rio Carnival. As we delve into the heart of this mesmerising country, we also take a moment to savour the flavours of South American teas, renowned for their digestive benefits and beyond.
As we celebrate the spirit of Brazil through the lens of the Rio Carnival and explore the healing powers of South American teas, we're reminded of the beauty of cultural diversity and the wisdom of ancient traditions. Whether dancing in the streets of Rio or sipping on a cup of herbal tea, may we find joy, connection, and nourishment in the rich tapestry of our world.
Which tea will you choose? Read more about the Essencia da Natureza Collection here.
]]>
The Graviola hype seems to be all around us – is this amazing Amazonian fruit having a moment in 2024? To get on the Graviola bandwagon, I decided to make myself a cup of Rio Health Daily Shield Pau D’arco & Graviola Tea (very delicious) and get answering the superfood’s most popular mysteries…
What is Graviola and What are Its Health Benefits?
Graviola, also known as “Soursop” or “Annona Muricata” is a tropical fruit native to the Amazon rainforest. Its potential health benefits include immune support, digestive health, vitamins B & C (including thiamin and niacin) and it also boasts a rich antioxidant content. What’s not to love?
How Best to Consume Graviola?
At Rio Health, we offer Graviola in many forms! From Graviola fruit capsules, leaf capsules, powder and Graviola/Soursop Tea, you can enjoy this tropical wonder in a way to suit you. With Rio Health’s range of Graviola goodness, it’s never been easier to find the perfect option to fit your lifestyle and health goals.
Is Graviola Safe for Consumption?
Graviola is thought to be safe and suitable for most individuals when consumed in moderation. However, we at Rio Health are not medical professionals! Consultation with a healthcare professional is recommended before adding any new supplement to your routine.
How About if I’m Pregnant?
Firstly, congratulations! Unfortunately, guidance suggests that Graviola/Soursop should NOT be taken during pregnancy, just in case of adverse effects. Nonetheless, as always, it’s best to consult a doctor or another health professional to be sure of best practice.
Graviola: A Plant-Based Solution for All
Graviola is suitable for vegetarians and vegans and offers a natural, plant-based option for health-conscious individuals. A rich source of vitamin C, amongst others, Soursop has been used since ancient times in South America for a range of ailments.
Where to Buy Graviola Products in the UK?
Check out our Graviola collection page for all high-quality Graviola products available here at riohealth.co.uk. Here, you can explore our wide range of capsules, teas, and juices to support your wellbeing.
Proper Storage Tips for Graviola Products
For an unripe Graviola fruit, store at room temperature for best results. Ripe Graviola should live in the fridge. Teas, powders and capsules sold by Rio Health should be stored at room temperature, too.
Graviola: Your Natural Wellness Companion
Embrace the power of Graviola as a natural ally in your path towards wellness. Experience its health potential and the benefits for yourself. Sometimes likened to that of pineapple or strawberry, Graviola’s sweet and refreshing taste is a major draw, too!
Try the capsules, powder – or, seriously, the tea! – for yourself and experience Graviola in your own way. Happy health journeys, everyone!
]]>If your morning smoothie or homemade protein bar needs a bit more oomph, we’ve got the ultimate range of powders to help you level your antioxidant, superfood, vitamin and mineral dose up to the max! If you didn’t think you could fit that many fruits and veggies into one healthy snack, don’t worry - you don’t have to. But how do you decide which one?
Whether you need to improve your circulation or get energised for the day, it's a little bit like calling on a friend to help you out…
So, who do we have here?:
Guarana: The Career-Focused/Grown-Up Friend: Sustained energy throughout the day? Check. Gradual source of caffeine first thing in the morning? No question. This friend is that no-nonsense, get-it-done type of person that will help you pack the perfect business trip suitcase.
Helping with enhanced focus, the steady release of energy and promoting a more balanced alertness than, for instance, caffeinated coffee, Guarana can help you absolutely smash your productivity goals.
So, what are you waiting for? Get that smoothie maker going and watch your inbox clear itself! 😉
Ever wondered about the “Secrets of Guarana”? Check them out here.
Maca: The “strong” friend: They helped you move house, lift weights religiously and…well, they probably use Maca powder in their protein shakes.
This nutrient-rich ingredient contains amino acids and its adaptogenic processes help you cope with stress. That friend that will get you a free pass to their gym, teach you how to deadlift like a pro and leave your arms and legs absolutely killing you the next day? Yeah, that’s Maca. Good guy.
Check out our blog post on how to make a Maca and Tahini smoothie or a ChocaMalty Maca Protein Smoothie, depending on your mood.
Yerba Maté: The “Yoga” friend: Natural source of caffeine, flexible, adaptable. That one friend that’s training to run a marathon, can do all the backbends in yoga class and just generally seems a bit “effortless”. But is also really supportive so you can’t easily be cross with them? Your ultimate cheerleader and great when you need that gentle push…namaste, Yerba Maté…
Ever wondered why footballers love Yerba Mate? Find out with our blog post.
Graviola: The friend that always backs you, no matter what:
Graviola’s defensive properties and antioxidant qualities are amazing for your immune system and blood circulation and supports other functions such as digestion and general detoxification.
Graviola bit like that loyal friend. What’s that, you got into an argument? Definitely the other person’s fault and not yours, no questions asked.
Like this friend who will fiercely support you through thick and thin, Graviola helps combat oxidative stress and will fight the immune system’s enemies, including free radicals, while encouraging your cells to regenerate. A top-tier pal, if ever there was one.
Learn more about the benefits of Graviola here!
Acai: The Instagram-obsessed friend: Nicknamed the “beauty berry”, this girl has the photo-op down to the hashtags and the purple outfit. Acai is so-called because it is stabilised at 100% polyphenols and helps minimise damage at the cellular level, giving your skin and its cells a great shot at regenerating. Packed with vitamins B, C1, A and E, Acai is the friend that takes you for a spa treatment when you’re feeling burnt out and in need of some TLC. (Plus you’ll get a great selfie to remember the fun you had!)
Have a look at our tips for how to add more acai to your diet.
Atomic Brazillian: The “Funemployed” Friend: It’s 2pm on a Tuesday afternoon. But hey, do you want to go wakeboarding?
Full of vitality and always up for adventure, this friend will invite you to do the coolest stuff…but may sometimes forget other people have responsibilities.
Our Atomic Brazillian Powder is similarly kind of unstoppable. If you like spice then this blend of Camu-Camu, Guaraná, Yerba Maté, and Suma (or “Pfaffia”) is absolutely for you.
Blend and marinade for a sizzling flavour on the barbecue, in a chilli con carne or add to a smoothie if you dare!
If you’re only just starting to get into spices, try a small amount in a familiar dish. For you, for now, Atomic Brazilian powder may be totally amazing in small doses. (Just like a night out with that crazy friend…)
The abundant health benefits of Camu Camu, an ingredient in our Atomic Brazilian Powder, can be found here.
Get a little health and wellness help from your Rio Health powder pals! Whether you choose GoGo Guarana, Muscly Maca, energised Yerba Mate, Beautiful Acai or wild child Atomic Brazillian, we’ve got the powder to suit you. So, boost your health, get creative and have fun with it!
]]>Maca is a well-known adaptogen which can help the body cope with daily stress, and consuming maca often makes people feel more energised and alert through the day. It is also a useful source of additional nutrients including calcium, magnesium, amino acids and B vitamins.
Make up a batch of these bars and store them in the freezer or fridge for an easy grab and go breakfast option. They also make the perfect afternoon snack or post-workout treat!
Swap out the porridge oats for gluten-free flour for a tasty treat that can be enjoyed by all.
Makes 12 bars
Preparation time: 15 minutes
Cooking time: 2 minutes, plus 1 hour freezing
Ingredients
75g coconut oil or cacao butter
1 heaped tbsp almond nut butter
2 tbsp xylitol, finely ground
100g/3½oz/1 cup gluten-free or regular porridge oats
70g vanilla or chocolate protein powder
30g raw cacao powder
1 tbsp vanilla extract
50g maca powder
4 tbsp mixed seeds
4 tbsp almond milk to blend
Method
Nutritional Information (per bar)
188kcal, Fat 10.7g, Saturates 6.1g, Carbohydrates 13.8g, Sugars 0.1g, Fibre 1.7g, Protein 8.3g
Fancy having a go at making them? Share your finished batch with us on social media using #RioRecipes!
]]>‘Menopause’ is also known as the ‘climacteric’—a word indicating a critical period or event, possibly having extreme and far-reaching implications. The term ‘climacteric’ refers more to the gradual changes of ovarian function that start before the menopause and continue thereafter for a while, whereas the term ‘menopause’ refers more to the specific event (i.e. the cessation of menses/monthly menstrual bleeding).
In fact, the word ‘menopause’ is from the Greek ‘men-’ (meaning ‘month’) and ‘pausis’ (meaning ‘cessation’) and is recognized to have occurred after 12 consecutive months of amenorrhea (no periods). The moment of menopause is, therefore, known with certainty only in retrospect—at least one year later and there are no adequate biological markers for the event of menopause.
The word ‘climacteric’, on the other hand, implies a period of time as the Greek word ‘klimater’ means ‘step’, indicating the process has stages. Although the word ‘menopause’ is the one favoured in most cultures, the word ‘climacteric’—which indicates a progressive phenomenon that takes place in an extended period of time—is, perhaps, better suited to this stage in a woman’s life. Although ‘climacteric’ is the better-fitting term, this article will use both words, interchangeably.
The transition of a fully functional ovary to a post-menopausal ovary is a physiological process that takes years and reflects the status of the hypothalamic-pituitary-ovarian function that occurs before and after the final menstrual period (FMP)—relating to changes of the rhythmical pattern of uterine bleeding, and changes in the ovarian hormone level which may precede these pattern changes. There are markers for these changes—in particular, levels of FSH (follicle stimulating hormone), (which start gradually rising 7 years before the FMP and have a steeper upward inclination 2 years before), and estradiol (which markedly decreases 2 years pre-FMP). These trends continue after FMP for 2 more years before stabilizing. Indeed, estradiol is the form of estrogen made mainly by the ovaries and whilst high amounts are produced during reproductive years, almost none is produced after menopause.
To summarize, although the word 'menopause' is applied to the middle-to-later years of a woman's life, the word 'climacteric' is a better word for descibing the changes that happen to a woman's body when her monthly periods change and eventually cease. This is because, in fact, 'menopause' indicates a particular moment and can only be known after the event, whereas the word 'climacteric' describes the process of change that occurs. It is the process of change that results in the symptoms of what we (inappropriately) call the menopause.
NOTE: the word 'menopause' will be used below, although technically the word 'climacteric' should be used.
WHAT ARE THE SYMPTOMS OF THE MENOPAUSE?
The end of ovarian function is a gradual process that takes years to evolve.
Various symptoms may occur, many of which deteriorate the quality of life. Symptoms may include:
Additionally to experiencing any of the symptoms mentioned above, women in menopausal years may have increased risk of chronic diseases; these increased disease risks may be the influence of increased age or may associate with ovarian function declination including metabolic syndrome (atherosclerosis risk may be impacted by deficit of ovarian steroids), genitourinary atrophy (vaginal mucosa status is dependent on estrogenic levels) and osteoporosis (as increased bone turnover is influenced by ovarian function and clearly associates with menopause).
The menopause is a period of change—physically, mentally and emotionally. A woman’s experience of menopause will reflect her chosen responses to these changes as well as her existing state of health and her life circumstances.
SUPPORT DURING THE MENOPAUSE
In addition to experiencing the menopausal body changes, women aged in their 40’s and 50’s may also be experiencing personal life changes—children growing/moving out, becoming grandparents, suffering illness/bereavement of parents/relatives—that may contribute to stress levels. The ability to adapt to these changes—internal and external—will largely affect her experience during this life stage.
Menopausal symptoms are numerous and varied—often impacting more than one body system simultaneously. It is clear that menopausal symptomology impacts quality of life very early and for an extended period of time.
Adaptogens, by helping the body to adapt to its environmental (internal and external) changes, can help ensure that this period in a woman’s life—which is a developmental event/phase—is less stressful, less strained, less difficult. And increases opportunity for resilience, health, and fulfilment during this important mid-life transition.
USING ADAPTOGENS TO ADJUST TO CHANGE DURING MENOPAUSE
As well as having a healthy nutritive diet and a suitable lifestyle and exercise regime, women, during this period of immense change may benefit from use of adaptogenic herbs. Adaptogens are non-addictive and support energy, resilience to stress, and hormonal balance. Adaptogens can modulate the body’s response to environmental (internal and external) changes and increase the body’s resistance to physical, biological and chemical stress.
Adaptogens can be especially helpful during the menopause.
The superfood Maca is an example of an adaptogen. Maca grows high in the Peruvian Andes where the rich soil and harsh conditions help to create this amazing plant also referred to as ‘Peruvian Ginseng’.
Suma (Pfaffia) root is prized throughout Latin America for its restorative properties. Commonly referred to as ‘Brazilian Ginseng’, Suma is considered a ‘ginseng’ for women mainly, but supports all those who have stressful lives.
Other adaptogens from South America include Muira Puama, Catuaba and Damiana.
Use adaptogens to increase opportunity for resilience, health, and fulfilment during this important mid-life transition commonly referred to as the menopause.
Author: Rose Holmes, Registered Nutritionist, mBANT, BSc, Dip.ION, PGCE
The above is based on text originally published as 'Managing the Menopause Transition' by Rose Holmes, Registered Nutritional Therapist, in 'Inside: Menopause' in association with Natural Lifestyle magazine published by Target Publishing, October 2023 edition
]]>A Treasure from Nature Squalane is a hydrocarbon naturally present in our own skin's sebum. It is extracted from olive oil, which, in turn, is obtained from ripe olives. The olives are carefully pressed to obtain high-quality olive oil, from which squalane is then extracted. Squalane is highly stable and bears a remarkable similarity to the natural skin sebum, making it easily absorbed by your skin without feeling greasy.
• Deep Hydration: Squalane is an excellent hydrator that deeply nourishes your skin, ensuring optimal moisture balance. It forms a protective barrier on the skin's surface to prevent moisture loss, which is essential to avoid dry and dehydrated skin.
• Natural Softness: Squalane has a silky smooth texture and is perfect for all skin types, even the most sensitive. It glides effortlessly over your skin, leaving a non-greasy and silky soft feeling.
• Antioxidant Protection: This natural beauty aid is packed with antioxidants that protect your skin from damage caused by free radicals. Free radicals can lead to premature aging, but with squalane by your side, your skin will radiate like a sun-drenched olive grove.
• Improved Elasticity: Squalane supports the production of collagen and elastin, the building blocks of firm and resilient skin. This helps your skin maintain its natural elasticity and suppleness.
• Reduced Signs of Aging: Thanks to its deep hydration and protection against free radicals, squalane also helps reduce fine lines, wrinkles, and dull skin. It helps your skin appear more youthful and radiant.
The beauty of squalane from olive oil is that it is suitable for all skin types. Whether you have dry, oily, sensitive, or combination skin, squalane will pamper your skin and bring it into balance. It does not clog pores and is non-comedogenic, so you don't have to worry about pimples or blocked pores.
Integrating squalane into your skincare routine is simple. In one of our most beloved products, the Hydra Age Serum, you'll find squalane. Apply it in the morning and evening after cleansing your skin, before applying your day or night care, and enjoy the benefits of this wonderful product.
Squalane from olive oil is the secret behind a hydrated, radiant, and youthful skin. With its ability to deeply moisturize, protect against free radicals, and improve your skin's elasticity, it is a valuable addition to your skincare routine. So, let your skin indulge in the luxury of squalane and experience for yourself why this ingredient is a must-have for a healthy and radiant complexion.
Discover the natural treasure of the olive grove and let your skin glow like never before!
]]>But many of us do not eat sufficient dark green leafy vegetables (like kale, rocket, dandelion greens, spinach), dried bean and nuts/seeds to provide enough of this important mineral to meet our body’s requirements.
What is this mineral?
Magnesium—which is an essential cofactor in the function of at least 300 different enzymes in the human body involved in energy production, protein synthesis (needed for skin repair for example), maintenance of normal blood glucose, bone development, muscle and nerve function, normal blood pressure and normal heart rhythm.
Many adults have low intake of magnesium: deficiencies may increase risk of osteoporosis, heart disease, diabetes and cancer. And numerous health conditions associate with low magnesium status including menstrual cramps/PMS, asthma, and chronic headaches/migraine.
The body’s requirement for magnesium increases four to six-fold when the body is under stress—physical and/or mental stress. The electrolyte-balancing effects make magnesium useful for athletes who may lose this vital mineral via sweat and it may help to reduce the stress response to intensive exercise.
Inflammatory intestinal diseases (like ulcerative colitis, Crohn’s and IBS) can hinder magnesium absorption, meaning even if you are eating enough, it may not be usable by the body. And older people are often less able to absorb magnesium and excrete it more easily which means, even if they are eating enough, there may not be enough for the body’s need.
Dietary magnesium may be low due to food choices (particularly problematic are any processed food), method of cooking, depletion of magnesium in soils, and poor absorption/increased excretion. Generally, a low percentage (possibly only 20-30%) of ingested magnesium is absorbed from the diet.
Alcohol is a magnesium diuretic—meaning it can cause a marked increase in magnesium excretion. If there is an increase in magnesium excretion from the body, there is less magnesium available for the body cells to use. Caffeine and smoking also cause increased magnesium excretion.
In addition, some pharmaceutical medications (for example, antacids, antibiotics, antihistamines, blood pressure drugs, proton pump inhibitors, HRT, corticosteroids, diuretics and many others) can reduce magnesium levels.
In addition to ensuring magnesium-rich foods in the diet, magnesium can also be supplemented. Absorption of supplemental magnesium depends on the form of magnesium. Magnesium malate, magnesium citrate and magnesium bisglycinate all have good absorption.
Discuss magnesium forms with your practitioner to determine which one best suits your needs. In the meantime, a nibble of dark chocolate will also provide some magnesium..... :-)
You can also check Rio Health Magnesium Products!
]]>
Borrelia burgdorferi, the species most discussed, is predominantly transmitted via ticks from deer, sheep or dog. The tick bites the human, and can remain attached for hours/weeks, regurgitating into the bloodstream, passing Borrelia and other pathogens to the human host.
Borrelia is pleiomorphic—which means it has many shapes/forms. The spirochaetal form is the active form. In this corkscrew-shaped form, Borrelia can attack multiple organ systems, thus causing widespread disruption to health. In its inactive (non-spirochaetal) forms, antibiotic therapy is ineffective. Borrelia also form biofilm-like colonies to survive unfavourable conditions.
Borrelia is difficult to kill because it has a stealth mode—an ability to evade destruction by the host immune system by mutating its gene structure and outer surface proteins. Additionally, Borrelia actively suppresses innate and adaptive immune systems where it causes widespread disruption and inflammation, and suppresses detoxification. So Borrelia can avoid the body's usual immune defences AND these microorganisms can dampen any immune defences the body usually would use to attack the infection. This is why these microorganisms cause so many symptoms--chief among these is sapping energy for the body cells to do all usual functions.
Lyme disease (NOT Lymes—sorry to have a rant once again!) was first reported in 1975 in Lyme, Connecticut, USA where a cluster of children and adults experienced uncommon arthritic-like symptoms. In 1977, the Ixodes scapularis tick was linked to transmission of the disease. It was not until 1982 that William Burgdorfer identified the bacteria as its cause.
Borrelia burgdorferi is, however, a 15-million-year-old bacterium, with its oldest known carrier being 5300-year-old Otzi-the-Iceman who was determined to be infected with Lyme spirochetes when he died.
Although not a new phenomenon, Lyme borreliosis is an emerging disease with increasing incidence—likely associated with both climate change and Western lifestyle.
Although May is Lyme Disease Awareness Month, ticks are most active April to September.
Not all tick bites result in acute Lyme disease. Not everyone who is infected with Borrelia burgdorferi via a tick bite displays symptoms; if the immune system is healthy, the infection may remain dormant for years.
Symptoms manifest in 3 stages—affecting skin, organs, joints and neurological health. In the first, acute, stage, 25-40% develop erythema migrans—a rash which often appears shaped as a ‘bull’s eye’. Other symptoms include headache, flu-like symptoms, stiff neck, fatigue and sometimes Bell’s palsy. The rash can spread all over the body and re-appear months/years later.
In stage 2, symptoms include migrant arthritis, pain/weakness in arms/legs, appetite-loss and neurological symptoms such as memory loss. Joint pain is common but not in all cases.
Stage 3 symptoms include fatigue, memory loss, arthritis, heart rhythm abnormalities and nervous system abnormalities.
If you are bitten by a tick, use a tick remover tool. Don't try to kill the tick before removing it. Engage the hook by approaching the tick from the side until it is held. Then lift the hook very lightly and turn it (sometimes can slide forward--but don't try to pull the tick). The tick detaches by itself after two or three rotations. After removing the tick, check if any parts remain. Then disinfect the bite area.
]]>Açaí fruit has high levels of anthocyanins, a flavonoid known for its antioxidant effects and ability to minimize the damage to cells from free radicals. It is these anthocyanidins that give red wine, grapes, pomegranate and red and purple berries their colour.
Açaí also contains proanthocyanidins, and other flavonoids, phytosterols and fatty acids (omega-6 and omega-3) as well as fibre and protein. These fruits are so nutrient-rich they have been referred to as ‘Purple Gold’. Açaí fruit are an excellent source of antioxidant polyphenols and are said to contain ten times more antioxidants than blueberries.
Açaí powders are easy to add to recipes—including breakfast bowls and smoothies. The powder also is great for adding colour (and nutrients) to toppings.
Why not try some ‘Purple Gold’ powder in this no-cooking-required recipe….
Blog text by Rose Holmes, Nutritionist, BSc, Dip.ION, PGCE, mBANT
]]>Maca is a cruciferous vegetable, so, is in the same plant family as broccoli, cabbage and kale. Like these green vegetables, maca is a nutrient-rich ‘Superfood’. Unlike with other family members, maca’s edible part is not green. Maca is available, however, in a range of colours.
Although the food part of the maca is referred to as the root, it is botanically known as the hypocotyl—the part beneath the stalks/leaves, and above the root. The colour of the hypocotyl varies between cultivars, with colours ranging from white to black. In practice, the colour of the maca powder from different colour-ways of the maca hypocotyl doesn’t much differ as it is the outer part only of the hypocotyl that shows colour variation.
Although some scientific studies of maca use one colour-way alone (commonly yellow, red or black), blends (of maca colour-ways) are commonly used and studied. Traditional uses for maca include for enhancing strength/energy, endurance, libido and fertility.
Use of maca powder remains popular globally. Although it can be cooked and consumed like a boiled potato, maca is seldom consumed fresh even in Peru. And, to protect its national interests in maca, the Peruvian government banned the export of the fresh plant or its seeds in 2003. Fortunately, maca powder is considered a superior product to fresh maca.
Look for organic gelatinized* maca powder for best quality.
*NOTE: gelatinized maca does NOT contain gelatine. See previous blog.
Why not try this simple smoothie recipe.
Blog text by Rose Holmes, Nutritionist, BSc, Dip.ION, PGCE, mBANT
]]>If you don’t yet know maca, it’s time to learn about this wonderful nutritious vegetable native to Peru where it grows at altitudes of over 10,000 feet above sea level in the harsh terrain of the Peruvian Andes. The soil in the Andes is extremely rich in minerals and maca is considered a superfood due to its nutrient-rich profile.
The cultivation of maca (Lepidium meyenii) can be traced back thousands of years, being an integral part of the diet and commerce of the high Andes region of Peru. Maca was domesticated by the Incas, and primitive cultivars of maca have been found in archaeological sites dating back as far as 1600 B.C.
Maca is a cruciferous vegetable so is in the same plant family as nutrient-rich broccoli, cabbage and kale but it doesn’t taste like any of these; it is more commonly dried and consumed within porridges, soups, stews and teas. Maca powder has an aroma similar to butterscotch or caramel (although it doesn’t taste like either of these). Maca powder adds an earthy nutty taste to recipes and it partners well with oats, cacao and nuts.
Maca is naturally difficult to digest raw. Traditionally, this is addressed by boiling the dried roots (after 10-40 days drying, the roots can be stored); the dried roots are boiled in water or milk until soft then mashed into a porridge or made into a fermented drink. This removes the starch/carbohydrate and glucosinolate content and improves its digestibility. Some of the natural enzymes in raw maca are very slightly toxic and inhibit digestion and assimilation. Scientifically, this process of bioavailability has been addressed through gelatinization—an extrusion method of heating maca under pressure for a few seconds.
The gelatinization process used today yields a result close to that of the traditional preparation method. The naturally-occurring secondary metabolite constituents (isothiocyanates, amines, amides and sterols) are not harmed by traditional cooking or gelatinization, which also preserves much of the vitamin content and all of the mineral content. Gelatinization also removes moisture content, so results in a more concentrated and potent form of maca. Note that although the process is known as ‘gelatinization’, no ‘gelatine’ is involved in this process.
Choose organic gelatinized maca powder for best quality.
Why not try this recipe:
Blog text by Rose Holmes, Nutritionist, BSc, Dip.ION, PGCE, mBANT
]]>Today, green tea (and matcha specifically), is treasured over the world for its dynamic properties, many of which are now supported by science, as well as its phenomenal taste.
Green tea is prized for its delicate flavour and sweet scent. Ceremonial-Grade Matcha is the highest grade.
Why not try adding Matcha to your Smoothie Bowl, using this recipe.
Blog text by Rose Holmes, Nutritionist, BSc, Dip.ION, PGCE, mBANT
]]>This 100% natural beauty oil can help diminish wrinkles and fine lines, keep skin hydrated and soft and help defend and protect the skin, including against the visible signs of ageing.
But rosehip seed oil can also help fade post-surgical scarring and stretch marks—making it ideal for use across the ages. Whether it’s a toddler’s chicken pox scars, a teenager’s acne scars, the stretch marks of pregnancy, age spots on older skin or any post-surgical scarring, rosehip seed oil can help to reduce these.
Rosehip seed oil is naturally rich in vitamins A, C & E and essential fatty acids which play an important role in skin regeneration. Studies have shown it has the ability to heal and fade post-surgical scars and prevent the advancement of premature ageing.
Rosehip seed oil from Rosa rubiginosa also contains trans-retinoic acid, a naturally occurring compound related to vitamin A that helps cells to grow, cell membranes to regenerate, and skin tissue to renew. This natural precursor of vitamin A is likely key to its healing properties.
Rosehip seed oil from Rosa rubiginosa is a rich source of skin-boosting vitamins and minerals that help to prevent oxidative damage. Its natural trans-retinoic acid is effective at restoring and regenerating scar tissue and fading fine lines and wrinkles.
Simply apply a couple of drops of rosehip seed oil to the skin (no open wounds), massage well into the skin using the fingertips —gently with small circular movements for several minutes to help the oil penetrate the deep layers of the epidermis. Repeat this several times a day.
Rosehip seed oil: a healing hero for repairing scars and stretchmarks.
by Rose Holmes, Nutritionist, BSc, DIP.ION, PGCE, mBANT
]]>We have a ‘Sangria’ Mocktail made with Guaraná and Açaí tea and fresh fruit that is not only refreshing but provides the perfect ‘punch’ from the guaraná.
Guaraná is a plant/climbing vine native to the Amazon rainforest and produces clusters of small bright red fruit, the seed of which has been used by indigenous tribes for centuries to help reduce mental fatigue and maintain mental awareness.
Guaraná is an energizing, concentration-boosting superfood, useful for dealing with modern world stressful and demanding lifestyles. The seeds contain naturally-occurring guaranine (a caffeine).
So, why not ‘chill’ with this chilled ‘punch’ that refreshes and revives:
Blog text by Rose Holmes, Nutritionist, BSc, Dip.ION, PGCE, mBANT
]]>For children, summer is often an exciting time—sometimes with special events—festivals and holiday travel, alongside the break from school routine. It is a time when children spend time with family and friends, often engaged in outdoor activities. Summer is also the season of growth—and children, too, seem to grow more over the summer.
These few weeks of summer heat and holiday travel can alter daily routine, impacting food choices and altering stress levels of both children and adults. Whilst enjoying the refreshment that a summer break can provide, it is important to ensure our children maintain good nutrition status.
Obtaining optimum levels of essential nutrients from food can be challenging even with a really good diet. Current farming methods and the storage and transportation of foods as well as depletion of nutrients from the soil, mean nutrient content of our foods may be reduced.
Growing children require nutrients for optimum growth and development. Alongside a healthy nutrient-rich diet, a multivitamin supplement may help supply essential nutrients to safeguard health and ensure optimum growth and development.
Vitamins are important to helping the body to function and to grow. For example, vitamins can:
Whilst the summer break can refresh, it can also negatively impact learning; the term ‘summer brain’ is used sometimes to describe the loss of academic skills and knowledge evidenced by lower achievement scores in September.
It’s only a few short weeks before children head back to school and we head into the cooler weather of autumn. Supporting your child’s growth during this time and providing them with the nutrients they will need when they begin their new school year makes sense. Consider adding a daily multivitamin to their routine now.....ready for back-to-school. Ready for life's challenges.
]]>
Much of the UK will have its first ever Red Extreme Heat Warning today and tomorrow with a National Emergency issued.
Hot weather is dangerous for everyone--particularly for the very young and older people.
In addition to listening to news report and media advice about how to stay cool and remain healthy during the period of extreme heat, please remember to stay well hydrated.
One way to hydrate is with iced herbal teas. The Rio Amazon Taste The Tropics Teas are perfect for serving iced as well as hot. My particular favourites are Guarana with Acai, Graviola with Orange Fruit, and Yerba Mate with Guarana, Cinnamon and Cloves.
]]>
Each of these 8 water-soluble B vitamins has specific functions in the body. Each is a cofactor for (or precursor for) key metabolic processes. Since high doses of any one single B vitamin may deplete other B vitamins, a B complex is generally recommended.
All B vitamins are useful for countering stress and fatigue. There are many other benefits of B vitamins. Below is a brief description of some of these benefits.
B vitamins:
And below is a brief mention of symptoms of vitamin B deficiency.
Symptoms of Vitamin B1 (Thiamine) deficiency: fatigue, irritability, nerve damage, tingling, blurry vision, loss of appetite, nausea/vomiting. Beriberi is caused by vitamin B1 deficiency.
Symptoms of Vitamin B2 (Riboflavin) deficiency: fatigue, blurred vision, depression, swollen throat, skin itching/cracking/dermatitis around the mouth, hair loss.
NOTE that Riboflavin is the B vitamin that, if taken in excess, can excrete via the kidneys causing fluorescent yellow/green urine.
Symptoms of Vitamin B3 (Niacin) deficiency: fatigue, constipation/diaorrhea, vomiting, bright red tongue, aggressive/paranoid behaviour, rough skin that reddens/brown in the sun, hallucinations. Pellagra is caused by vitamin B3 deficiency. NOTE: vitamin B3 is aka Niacin (the generic name), nicotinic acid and nicotinamide.
Note that some supplemental forms of niacin may cause a flushing reaction
Symptoms of Vitamin B5 (Pantothenic acid) deficiency: fatigue, headache, irratibility, restlessness, disturbed sleep, numbness in hands/feet, muscle cramps, nausea/vomiting
Symptoms of Vitamin B6 (Pyridoxine) deficiency: fatigue, microcytic anaemia, scaling of the lips and cracks in corners of the mouth, dermatitis, red scaly rash, pins and needles, swollen tongue, depression, confusion. The active form of Vitamin B6 is Pyridoxal-5-Phosphate (P-5-P).
CAUTION: Long-term daily intake (several months to years) of high amounts (500mg or more) of vitamin B6, or shorter-term daily doses of higher amounts (e.g. 2000mg or more) have been shown to cause nerve toxicity including pins and needles. Also note that high doses of B6 should be avoided in the last trimester of pregnancy and during breast-feeding.
Biotin is also known as Vitamin H, however it is considered a B vitamin (aka vitamin B7 or sometimes B8) and an essential coenzyme. Biotin is manufactured in the body by intestinal bacteria, but dietary intake is still needed to achieve levels sufficient for health. Symptoms of Biotin deficiency include: fatigue, dry eyes, dry scaly skin, red rashes on skin, hair loss, brittle hair, loss of appetite, difficulty sleeping.
Folic Acid, sometimes referred to as Vitamin B9, is essential for proper cell replication and particularly important for the development and maintenance of the nervous system. Evidence suggests deficiency of this important nutrient during pregnancy associates with neural tube defects; preventive supplementation is typically recommended during pregnancy (and pre-conceptually for those planning pregnancy). The active form of folic acid is methylfolate. The form of folic acid naturally found in foods is folate. Symptoms of Folic Acid deficiency include: fatigue, symptoms related to anaemia, diarrhoea, muscle weakness, depression, reduced sense of taste, numbness/tingling in feet/hands.
Vitamin B12 (Cobalamin) is another essential coenzyme. The active forms are methylcobalamin and adenosylcobalamin. Deficiency of vitamin B12 can result in pernicious (megaloblastic) anaemia. Symptoms of Vitamin B12 deficiency include: extreme fatigue, lethargy (lack of energy), breathlessness, megaloblastic anaemia, weakness, constipation, feeling faint, headaches, pale skin, palpitations, loss of appetite and weight loss
NOTE: vegetarian and vegan diets may be low in Vitamin B12.
]]>
There are only 2 absolutely essential fatty acids. One is the parent omega-6 fatty acid, known as alpha linolenic acid (ALA). The other is the parent omega-3 fatty acid, known as linoleic acid (LA). Alpha linolenic acid (ALA) and linoleic acid (LA) are truly ‘essential’ and have to be obtained from plant-based seed oils. These parent essential oils are ‘essential’ because the body cannot make these itself and relies on food to supply these. They are ‘parent’ oils because from these two, other omega-3 and omega-6 oils can be made by the body.
Most people have heard the expression ‘essential fatty acids’ (EFAs) and may also have heard about these being grouped into ‘omega’ families: omega-3 and omega-6. Two well-known omega-3 EFA’s are EPA and DHA. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are, in fact, essential fatty acid derivative oils in the omega-3 family whose parent essential oil (PEO) is linoleic acid (LA). Whilst the body needs derivative oils like EPA and DHA (which have important roles in human health), it can make these both (as required) from the parent essential oil.
Omega essential fatty acids can help the body function optimally, and the body requires these omega oils in balance. One reason this is important is because our body cells have membranes that consist of approximately 50% lipid by weight. Cell membranes are composed of phospholipids, and these phospholipids have various types of fatty acids as structural components. These include polyunsaturated fatty acids (including omega-3 and omega-6), monounsaturated fatty acids (including omega-9) and saturated fatty acids (which often get bad publicity but are also important for cell membrane health). Although all these fatty acids are important for cell membrane health, there is no dietary requirement for omega-9 fatty acids or saturated fatty acids because the body can produce all it needs; omega-9 fatty acids and saturated fatty acids are, therefore, not (by definition) ‘essential’. The body does, however, require the omega-3 parent essential oil (ALA) and the omega-6 parent essential oil (LA).
Food choices are important in this respect. If our food choices provide too much of one omega group without a balancing amount of the other, there is a risk of imbalance, with potential negative health effect. Not only do we need a balanced intake of omega-rich foods, we also need these in unadulterated form. The Western diet is often too high in omega-6 oils—including oils from sunflower, safflower, corn, and soybean; these are often processed (to provide longer shelf-life) and heated to high temperature during use (especially problematic re fried foods) and thus adulterated and ‘non-functional’. When incorporated into our body’s cell membranes, adulterated oils can negatively impact membrane structure, flexibility and function, affecting what can get into cells (nutrients and oxygen must be able to enter cells) and what can get out of cells (toxins must be able to exit cells) through the cell membranes.
So, our body cells need PEOs to maintain healthy cell membranes. If the cells are deficient in PEOs, cell membranes are impaired which affects the transfer of cellular oxygen implicated in many diseases. PEOs are said to work like tiny magnets, drawing oxygen into all cells, tissues and vital organs. Optimal functioning of cell membranes is essential to allow the exchange of nutrients and wastes to and from the cell, and thus PEOs are important for cell health.
Receptors, for example insulin receptors, are also found in the cell membranes. The transfer of hormones such as insulin in and out of cells is impaired if there is a deficiency of the essential fatty acids that make up the cell membranes. This may increase the risk of insulin resistance and diabetes, particularly as we age. PEOs also help to maintain flexibility in the arteries (a common test used to determine biological ageing). PEOs are also useful to help skin retain moisture and remain soft, smooth and velvety. So, there are several ways in which PEOs are important regarding healthy ageing.
ALA and LA are important for the maintenance of normal blood cholesterol levels and the omega-3 fatty acid derivatives EPA and DHA are important for normal function of the heart, with DHA contributing to normal brain function and normal vision.
Whilst flaxseed oil is a good source of omega-3 PEO (ALA), pine nuts are a good source of omega-6 PEO (LA). Blackcurrant seed oil supplies both ALA and LA, as well as a complete and synergistically balanced form of other fatty acids. These PEOs are the whole, unadulterated form the body needs, as they occur in nature. From these PEOs the body can make the EPA or DHA it needs, and these fatty acids are especially important to aid body cell absorption of oxygen.
Oily fish (e.g. salmon, sardines, mackerel, herring, pilchards, trout and sprats) can also provide omega-3 fatty acid derivatives (EPA and DHA) and current UK government guidelines are that we should eat at least 1 portion of oily fish weekly. Oily fish, tuna, and some white fish (including sea bream, sea bass, turbot, halibut and rock salmon/huss) can contain low levels of environmental pollutants so some groups of individuals should eat no more than 2 portions a week. These groups of individuals include girls, pregnant women, breastfeeding women and women who are planning pregnancy. Note there are also guidelines re eating swordfish, shark, marlin and brown meat from crab.
Fish oil supplements that provide omega oils can also provide EPA and DHA—in varying amounts, from various fish sources, at differing potency and with factors such as quality, purity and sustainability to consider. Many fish oil supplements are susceptible to oxidation. This is where the oil reacts with oxygen and initiates an undesirable series of chemical reactions that result in rancidity of the oil. If oxidized oils are ingested, this can be damaging to our body cells.
Omega oils (including PEOs and fish oils) are highly oxygen sensitive and may easily be ruined by light, air or heat, so it is best to store them in a cool, dry cupboard or in the fridge once opened.
For blackcurrant seed oil capsules, the problem of oxidation can be addressed by using a unique carbon dioxide extraction process (at low temperature) during manufacture. And blackcurrant seed oil capsules do not have the environmental pollutant issue that is a factor in fish oils. Blackcurrant seed oil capsules can provide clean PEOs to address core cellular structure as these PEOs are fundamental to all cell membranes; ensuring cell membrane health is an important health consideration, particularly as we age.
Blackcurrant seed oil, which contains 14.5% ALA and 47.5% LA, as well as 12.6% GLA (gamma linolenic acid) and 2.7% stearidonic acid, can provide an excellent plant-based alternative to fish oil as an omega-3 fatty acid source.
]]>Ever wonder why green vegetables are especially advocated by nutritionists and health professionals? Green vegetables are chlorophyll-rich foods.
Whether you love or think you hate green vegetables, please read on to learn why greening-up with chlorophyll-rich foods is so important ….
So, what exactly is chlorophyll and where can it be found? Chlorophyll is what makes plants green and healthy. It is also nutritive, having vitamins and antioxidants, and continues to be studied for its benefits for health and wellness.
We’ve all heard the expression ‘eating your greens’ and these are advocated for the nutrients they supply as well as for being a source of dietary fibre. These foods can also provide anti-inflammatory benefit and beneficially impact digestion, skin, and heart health.
The image for this blog speaks for itself. The beneficial properties of chlorophyll are many. And it is easy to ensure good amounts of chlorophyll in the diet.
Broccoli, green cabbage, brussels sprouts and kale—all referred to as brassicas—are chlorophyll-rich foods, with the leafier kale having more chlorophyll. These brassicas are available in all grocery stores and great to add to the diet. Each provides vitamins, minerals, fibre and chlorophyll as well as other naturally-occurring constituents that give the distinctive ‘brassica-bitterness’ which some people love and others hate.
Nutrient-dense broccoli and kale are considered ‘superfoods’ because of their well-documented health-promoting benefits. The popularity of kale has increased in recent years because of its versatility—it can be added raw to smoothies or a handful dropped into soups. Adding a handful of kale (or some kale powder) to a smoothie is an excellent and very easy way to increase your chlorophyll intake—for all those ‘added benefits’. Kale powder can be mixed with other powders to provide simple and easy smoothies to start the day ‘clean green’.
Herbs such as parsley and coriander leaf (aka cilantro) are also rich in chlorophyll. There is a good reason why these flavourful herbs are often used as a garnish—these aid digestion and can freshen the breath after eating foods such as garlic, providing chlorophyll ‘clean green’ power.
Chlorella and spirulina also provide chlorophyll. These are blue-green algaes, rich in phytonutrients and exceedingly nutrient-dense. Wheatgrass and barley grass are young sprouts of these grasses that are, like chlorella and spirulina, nutrient-dense and chlorophyll-rich. These 4 ‘superfoods’ are a great way to support health; adding a spoonful of one of these superfood powders is an excellent way to ‘green-up’.
Green teas can also provide chlorophyll, with matcha tea powder containing much higher amounts than regular green tea. Swapping one coffee a day for a green matcha tea (from powder) can boost chlorophyll intake and help you ‘green-up’.
As a nutritionist, I highly advocate inclusion of chlorophyll-rich dark green vegetables and foods like barley grass and matcha tea. These are easy to add to a daily wellbeing routine and are essential to supporting health across all ages.
Are YOU Greening-Up?
]]>Blue Monday is considered the most depressing day of the year when, in theory, we are often financially broke, feeling cold (if you live in the UK) and feeling guilty about not sticking with New Year’s Resolutions to get fit, drink less, or be a better human being.
Did you know that only around 16% of people who make New Year’s resolutions actually stick to them, and most often, these are broken within the first 6 weeks.
Whether you are one of the 84% of people who has made a New Year’s resolution that is broken, or feeling frustrated financially or in other ways, there are ways to support psychological health during Blue Monday and other challenging times. Nutritionally supporting the body by eating good healthy food, regular meals, and staying hydrated all contribute to feeling best able to deal with all that life throws at you. There are also several specific nutrients that can help support normal psychological function and thus potentially impact mood.
It is thought that the lack of sunshine during the winter months contributes to people feeling sad at this time of the year. Exposure to sunlight is important for production (by our skin cells) of vitamin D—an essential vitamin with many functions in humans. November to March is the period of time in the Northern hemisphere when there is insufficient sunlight to produce adequate amounts of vitamin D via skin exposure to sun. By the time January comes round, any vitamin D stored in the body is likely at a real low point.
The B vitamins are also important for normal psychological function and ensuring these on a daily basis is important since, unlike with fat-soluble vitamins (like vitamin D), the B vitamins are water-soluble and need to be provided daily. In addition to contributing to normal psychological function and normal functioning of the nervous system, B vitamins help contribute to normal energy-yielding metabolism, the reduction of tiredness and fatigue and the normal functioning of the immune system.
Vitamin C, another water soluble vitamin, is also important for normal psychological function, also providing immune support, nervous system support, energy and many other functions. Vitamin C needs providing daily.
Water soluble vitamins are easily lost during cooking. Also, vitamin C and the B vitamins, because they are water-soluble vitamins, do not store in the body. These need providing daily and generally can be taken in high amounts without negative impact.
Magnesium is another nutrient that contributes to normal psychological function. In addition, magnesium contributes to normal nervous system function, normal energy-yielding metabolism and reduction of tiredness/fatigue.
These nutrients (vitamin D, B vitamins, vitamin C and magnesium) are essential nutrients with particular relevance to support for mental health.
Although Blue Monday is meant to be the worst day of the year for mental health and wellbeing, good mental health is important every day. Provide your body with these essential nutrients daily to support mental and physical wellbeing.
Food supplement powders such as Maqui Berry powder and Açaí powder can be added to smoothies (or yoghurts, porridge, etc) and are a great way to boost nutrients, providing superfood power and tasty nourishing drinks. Camu-Camu capsules can be opened and the contents added to smoothies to boost vitamin C.
The easiest way to ensure optimal levels of these nutrients is to supplement alongside a healthy diet. These nutrients are available individually or in combinations as multivitamins, as capsules, tablets and as oral sprays which are great on-the-go for busy lifestyles. And some are available as liposomal capsules (particularly good for older individuals and those with poor absorption).
Let’s make this and every Monday a Happy Monday!
If you are feeling depressed, please seek help and guidance from your healthcare provider.
]]>Opting for a vegetarian or vegan diet can be challenging as well as rewarding. In the UK, supermarkets and restaurants are increasingly providing plant-based options to facilitate the growing interest in ‘going vegan’.
Whether you are making temporary or long-term changes toward veganism, or have been a committed vegan for years, it is important to be clued up on which nutrients may be needed on diets that don’t include animal products.
Several essential nutrients are more challenging to get when following a vegan diet. These include vitamin B12, vitamin D, omega-3 and choline. Several other nutrients may be deficient in a vegan diet.
One such nutrient deficiency is iron, which comes in 2 forms (haem iron in meat/fish, and non-haem iron in plants). Iron contributes to normal formation of red blood cells/haemoglobin, normal oxygen transport in the body, normal cognitive function, normal function of the immune system, normal energy-yielding metabolism and reduction of tiredness/fatigue. Deficiency symptoms include tiredness, weakness, poor concentration, dry skin/nails/hair, heart palpitations, shortness of breath, pale skin, headaches, restless legs, sore tongue/mouth, strange cravings, increased risk of infection and depression.
Research has shown that non-haem iron is harder for the body to absorb. Plant-based iron sources can be added to meals alongside a source of vitamin C to help improve absorption of non-haem iron.
Vitamin B12 is well known to be deficient in vegetarian and vegan diets. In addition to other functions, vitamin B12 contributes to normal red blood cell formation, normal energy-yielding metabolism and the reduction of tiredness and fatigue, contributes to normal function of the immune system and nervous system and normal psychological function.
Vitamin B12 deficiency anaemia is a very real potential danger among vegans. This can manifest as a wide range of symptoms which include: fatigue, lack of energy, breathlessness, feeling faint, headaches, pale skin, palpitations, loss of appetite, weight loss and tinnitus.
Vitamin D is a much talked about nutrient. Amongst its many roles in the body, vitamin D contributes to the normal function of the immune system, the maintenance of normal bones/teeth, the maintenance of normal muscle function, and is needed for normal growth and development of bone in children. Deficiency signs include fatigue, bone pain, muscle weakness/aches/cramps, mood changes (including depression).
Vitamin D is known as the ‘Sunshine Vitamin’ because skin exposure to sunlight helps the body to produce vitamin D. In the Northern hemisphere, sunlight levels are insufficient during winter (November to March) for produce enough vitamin D. Compared to those with lighter skin, those with darker skin need more sunlight exposure to produce similar amounts of this essential nutrient.
Like several other of these nutrients often inadequately supplied by most vegan diets, omega-3 has a role in brain health. Omega-3 is found in oily fish, which provides both Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), both of which contribute to normal function of the heart. DHA additionally contributes to normal brain function and the maintenance of normal vision. DHA is especially important during fetal and newborn development—for brain and eyes. Omega-3 fatty acids can reduce the production of substances linked to inflammation. Symptoms of omega-3 deficiency include poor memory, fatigue, dry skin, mood swings/depression, poor circulation and heart problems.
Plant-based Parent Essential Oils (PEO) can provide a vegan source of omega-3.
Amongst other roles, choline contributes to the maintenance of normal liver function and to normal lipid metabolism. We need choline to form the membranes that surround cells. These membranes are important for cell function. As animal products, including eggs are an excellent source of choline, vegans can be deficient. Deficiency may cause liver damage and muscle damage. Choline also impacts the nervous system, metabolism and healthy brain development.
Iodine, like many other of these nutrients potentially deficient in vegan diets, is important for brain health. Iodine contributes to normal cognitive function and normal functioning of the nervous system, and to the normal growth of children. Additionally, iodine contributes to normal energy-yielding metabolism, to the maintenance of normal skin, and normal production of thyroid hormones and thyroid function.
Selenium may also be deficient in a vegan diet. Selenium contributes to normal function of the immune system, maintenance of normal hair and nails, normal thyroid function, and normal spermatogenesis. This means selenium deficiency may impact male fertility. Other common symptoms of deficiency include fatigue, muscle weakness, mental fog, weakened immunity and hair loss.
Zinc is an essential mineral involved in numerous aspects of cellular metabolism and contributes to normal function of the immune system, maintenance of normal bones, maintenance of normal hair/skin/nails, maintenance of normal vision, normal cognitive function, carbohydrate metabolism and macronutrient metabolism, normal fertility/reproduction, normal metabolism of fatty acids, and maintenance of normal testosterone levels in blood. Zinc deficiency symptoms include impaired immune function, hair loss, lack of alertness, poor wound healing, eye/skin sores, diarrhoea, and reduced sense of taste and smell.
Calcium is sometimes deficient in diets that do not include dairy. In addition to its other roles, calcium contributes to normal blood clotting, normal muscle function, normal neurotransmission, normal growth and development of bone in children and is needed for the maintenance of normal bones/teeth. Deficiency symptoms include muscle cramps/spasms, fatigue, numbness/tingling, dry skin, confusion/memory loss, seizures, abnormal heart rhythm, and osteoporosis/osteopenia.
Vegans should make an extra effort to ensure enough calcium through the diet, as excessive calcium (which might occur through supplementation in the absence of regular testing of levels) does not provide bone protection and may have negative impact on the body.
Although beta-carotene, found in green leafy vegetables and orange vegetables and fruits, can be converted into active vitamin A in the body, some vegans can be deficient in this important nutrient, as it is not found pre-formed as vitamin A in vegan food options. Vitamin A contributes to the maintenance of normal mucous membranes, and normal skin, to normal vision, and normal function of the immune system. Signs of deficiency of vitamin A include dry eyes, night blindness, dry skin, throat/chest infections, poor wound healing, infertility and trouble conceiving, and acne.
It is also important to ensure sufficient protein in a vegetarian/vegan diet. Protein provides amino acids which provide structural (and repair) elements for body cells, muscles, collagen, hormones, neurotransmitters, and immune cells.
Whatever the reason for trying a vegan diet, remember that food provides important nutrients to help you to be at your best.
It’s not too late to ensure supplementation of these important nutrients. Nutritional planning is key to supporting healthy lifestyle—vegan or otherwise.
]]>Well actually, that’s not quite accurate. All rosehip oils aren’t created equally. There are several varieties that are sourced from different species of rose. Just like two different species of rose may differ in their appearance, the potency and skin-boosting nutrients of their oils differ too.
The two most common types of rosehip oil used in natural skincare are obtained from the species of rose called Rosa canina and Rosa rubiginosa (the latter is where Rosa Mosqueta oil comes from). They both have a different make-up of essential fatty acids and nutrients, so therefore have a different impact upon the skin.
Here are the main differences, so you can choose which one you think is right for you…
Rosa canina
Also known as the “Dog Rose”, this is native to Europe, North West Africa and Asia. The oil from this rose is known for its skin hydrating properties and ability to help with skin regeneration and repair. It contains vitamins A, D and E, and its composition is made up of approximately 71% essential fatty acids.
It’s a rich source of omega-3, omega-6 and omega-9, all of which help to promote healthy skin regeneration at the basal layer of the epidermis. It has higher levels of omega-6 and omega-9 than Rosa rubiginosa, but overall its essential fatty acid content is less.
Rosa rubiginosa
Also known as “Rosa Mosqueta”, this rose is native to the Southern Andes in Chile. Its essential fatty acid content is higher than Rosa canina’s at approximately 78%.
Like Rosa canina, Rosa rubiginosa is a rich source of skin-boosting vitamins and minerals that help to prevent oxidative damage. Its make-up includes vitamins A, C and beta-carotene, along with essential fatty acids omega-3, omega-6 and omega-9. It’s slightly better on acne-prone skin than Rosa canina thanks to its marginally reduced omega-9 content.
The main attribute that makes Rosa rubiginosa stand out against Rosa canina is its trans-retinoic acid content. This natural active is what Rosa rubiginosa is famed for, and why it’s so effective at restoring and regenerating scar tissues and fading fine lines and wrinkles. It’s a natural derivative of vitamin A that helps the skin to repair and push fresh cells to the epidermis.
Whichever rosehip oil you choose, our advice is to try and find one that’s been ethically and sustainably sourced and grown without the use of synthetic pesticides.
If you’re looking for a rosehip oil to improve the appearance of wrinkles, scars or blemishes, Rosa rubiginosa has been found to be extremely effective, and we believe, has the edge on Rosa canina. This is why we use this variety in our natural skincare range.
Find out more about our Rosehip Oil and how it can be used here.
]]>Vitamin D has important roles in the skeletal health, immunity, brain function, mood regulation and many other aspects of whole-body health. Each of these aspects of health—especially important during periods of growth during childhood—may be impacted by deficiency of this essential vitamin. In adults, vitamin D deficiency associates also with asthma, depression, insomnia, diabetes, chronic pain, as well as osteoporosis, fibromyalgia, psoriasis, heart disease and immune issues including cancer and autoimmune diseases.
Vitamin D has many functions and vitamin D receptors are found throughout the body in a variety of tissues and cells. The widespread impact of vitamin D and its receptors is important to realise, especially since the most common early signs of deficiency include fatigue, weakness, depression, sleep disturbances and immune system issues—all common symptoms of a variety of other health conditions.
Food sources of this important vitamin include mackerel, sardines, halibut, salmon and other fish, raw milk, eggs and some mushrooms. Whilst raw milk is thought to contain some natural vitamin D, synthetic vitamin D is added to some pasteurized milks including cow’s milk and soy milk. Children can be fussy eaters and may not be getting sufficient amounts of this important vitamin from their diet.
The best way to ensure adequate vitamin D levels is via exposure to sunlight. Use of sunscreen blocks the production of vitamin D by the skin so even the summer months may not provide sufficient exposure to sunlight to produce enough vitamin D needed for bones, teeth and immune health.
As a fat-soluble vitamin, vitamin D stores in the liver and fatty tissue of humans. Consequently, excess body fat, which absorbs vitamin D, may potentially prevent its use by the body. So, reduced amounts of outdoor exercise (common with many young people in the UK) may have double impact on vitamin D status of young people, a group for which levels of obesity are on the rise.
Between the months of November and March, sunlight in the UK is insufficient to allow natural production by the body of vitamin D, and supplementation may be the best means to obtain sufficient levels of this important vitamin.
A daily intake of 400 IU/day of vitamin D is recommended for everyone over the age of one year, especially during the fall and winter months.
Best Choice offers a special Vitamin D Oral Spray for every member of the family!
Best Choice Vitamin D 1000 Oral Spray
Best Choice Vitamin D3 + K2 Oral Spray
Best Choice Vitamin D Pregnancy Oral Spray
Best Choice Vitamin D Baby Oral Spray
]]>
The gardeners out there will probably know that plants have Latin names that specifically distinguish each plant from other similar ones. And most plants also have common names—these common names can vary and one plant can be called by many different common names. And a specific common name might even be used for more than one plant, which is why the Latin name is more important. I should mention, too, that sometimes the scientific world decides that a plant belongs in a different plant family and will alter the Latin name—but that is less commonly a problem.
I thought it might be useful to provide the Latin names and some of the common names for some of our new Rio Health products:
LATIN NAME COMMON NAMES
Phyllanthus niruri Chanca Piedra, Quebra Pedra, Stone Breaker
Phyllanthus niruri Bhumyamalaki, Quebra Pedra (as above)
Cecropia strigosa Takuna, Embauba, Yagrumo
Otoba parvifolia Banderilla
Campsiandra angustifolia Cumanda, Huacapurana
Lepidium meyenii Maca, Peruvian Ginseng
Petroselinum crispum Parsley
Stevia rebaudiana Stevia, Sweet Leaf
Berberis vulgaris Barberry, Agracejo
Mahonia aquifolium Barberry
Uncaria tomentosa Cat’s Claw, Samento, Saventaro, Una de Gato
Marsdenia condurango Condurango
Gentianella alborosea Hercampuri
Desmodium molliculum Manayupa, Burbur, Amor Seco
Pimpinella anisum Anise
Phoradendron crassifolium Mistletoe, Matapalo
Calycophyllum spruceanum Mulateiro
Triplaris peruviana Palo Santo, Tangarana
Cinchona calisaya Quina, Kina-Kina, Cascarilla, Peruvian Bark
Asparagus officinalis Sparga
In case you haven't yet seen our amazing new Rio Health Tinctures range, these tinctures are each a 1:3 tincture, provided in a glass bottle with calibrated dropper for easy dispensing. There are 21 new products in this new range--all competitively priced. And, watch this space, some new tinctures will soon be added to the epigenar range—some of which will be certified organic. The epigenar range includes (or soon will include):
Achillea millefolium Yarrow
Inula helenium Elecampane, Enula
Hyssopus officinalis Hyssop, Ezov
Matricaria chamomilla Chamomile, Babuna
Matricaria recutita Chamomile, Babuna
Dipsacus sylvestris Teasel
Dipsacus fullonum Teasel
Scutellaria baicalensis Chinese Skullcap
Nigella sativa Black Seed
Cistus incanus Rock Rose
Eugenia caryophyllata Clove
Syzgium aromaticum Clove
Curcuma longa Turmeric, Curcumin
Sambucus nigra Elderberry
Centella asiatica Gotu Kola, Mandookparni, Brahmi
Bacopa monnieri Brahmi
Zingiber officinale Ginger
Andrographis paniculata Kalmegh, Indian Echinacea
Glycyrrhiza glabra Liquorice, Licorice
Valeriana officinalis Valerian, Amantilla
Houttuynia cordata Chameleon Plant
Morinda citrifolia Noni
Coriandrum sativum Cilantro
…………
NOTE:
Not all the plants are South American despite the title of this blog
]]>The word liposome comes from the Greek words ‘lipo’ for fat and ‘soma’ for body. Liposomes are spherical ‘sacs’ consisting of a double ring of fatty-acid molecules—phosphatidylcholine molecules. The liposomal spherical ‘sac’ can be used to enclose and deliver whatever the ‘sac’ contains direct into the cells and body tissues.
This transportation is facilitated by the cell membrane which, composed of phospholipids like the liposome, easily blends with the phosphatidylcholine of the liposome, incorporating into the cell via a fusion and ‘blending’ process, permitting the easy inclusion of the liposome’s enclosed active substance into the cell where it can readily provide benefit.
In fact, the body naturally produces liposomes around ingested nutrients using phosphatidylcholine. This process takes time, whereas providing liposomal nutrients (nutrients contained within liposomes) greatly speeds up the absorption process for the nutrient. Timing of the dose does not require accompaniment or exclusion of food as the absorption via the liposome avoids the digestive processes.
Phosphatidylcholine (phospholipid attached to a choline particle) is a major component of biological membranes and, so, is naturally-occurring in the body, where it has a wide-range of uses, including to make the brain chemical acetylcholine.
Phospholipids, which are found throughout the body in the membranes of body cells, are so naturally-occurring, that the body recognises these as body-compatible and does not treat them as ‘toxic’ or ‘foreign’—and, so, does not mount an immune attack on the liposome.
There are advantages of this liposomal delivery system for supplements. Both water-soluble and fat-soluble active ingredients can be liposome-encapsulated and delivered to cells. The phospholipid membrane(s) protect the enclosed substance from degradation and getting ‘lost’ in the gastrointestinal tract. This means liposomal delivery may particularly benefit those with digestive issues who may not absorb nutrients readily. Any gastrointestinal side effects can also be avoided. And, as already mentioned, the natural lipids are compatible with human tissue so are not considered ‘toxic’ or ‘foreign’ by the body. Liposomal delivery permits direct and efficient delivery of nutrient to the cells.
The high-tech manufacturing process makes liposomal nutrients more expensive than ‘normal’ nutrients, but also allows a highly bioavailable delivery system for high therapeutic doses which may be needed for some individuals, and, for general use, allows efficient direct delivery of nutrients without having to go through the digestive system, which means a lower dose of the nutrient, when delivered via liposome, may be equivalent in effect to a much higher dose conventionally delivered by tablet/capsule.
For some nutrients, ordinary, traditional, non-liposomal products generally have low absorption and bioavailability—this fact is clinically well-documented. Liposome science allows improved nutrient absorption and higher bioavailability, and, like other liposomal products, dry liposomal powder products, allow this enhanced bioavailability. Liposomal delivery is particularly useful for nutrients such as vitamin C, magnesium, glutathione and curcumin.
The primary advantage of liposomal supplements is delivery of larger doses direct to cells. In the case of vitamin C, this can be very useful in situations when you would like to take a large dose of vitamin C, but the large dose of ascorbic acid by tablet/capsule/powder might result in diarrhoea or deliver too high a dose of the accompanying mineral (e.g. with mineral ascorbates).
Dry liposomal powders have other advantages over liquid liposomal products, including neutral taste, longer shelf life, and no need for other ‘undesirable’ substances such as preservatives, or flavouring.
Look for dry liposomal powder nutrients that are produced without chemicals, high temperatures or high pressure, as well as being conveniently available encapsulated. Dry liposomal powders can provide high-quality, readily bioavailable nutrients for direct and immediate use by the body.
provided by: Rose Holmes, Registered Nutritionist, mBANT, BSc, Dip.ION, PGCE
]]>
Best for energy & vitality
Winter: it’s the most wonderful time of the year… what’s not to love? Except for a weakened immune system, lagging energy levels and the daily struggle to fend off that stubborn office flu. But it doesn’t have to be all doom and gloom.
Survive the season with Yerba Maté - this supplement offers stimulating and tonic properties, along with naturally occurring caffeine; a stable energy source. Another supplement worth considering is Muira Puama, which has long been used as an energy tonic for physical capacities, making it a great option for healthy ageing.
Best for slimming & weight management
The cold, harsh months of winter makes eating healthy and slimming down seem a whole lot more challenging. So, why not try to maintain a healthy body weight with Slimcaps or Yerba Maté?
Best for immune support
There are few things more important to your wellbeing than maintaining a healthy immune system - keep it in good shape and you’ll ward away all sorts of nasties! Say no to sick days this year and try Pau d’Arco or Cat’s Claw.
Best for mind & body
Nowadays, there are so many ways you can support your physical and mental performance. Exercise. Rethinking your social media relationship. Scheduling “me time”. The list goes on. But figuring out which tips really work and what’s just noise is hardly a simple process.
In some cases, Maca can be a great shout. Classed as an adaptogen and superfood, this botanical has high levels of trace minerals. Suma may help to reduce your stress levels and keep you balanced so you can sit back and relax.
Best for sexual health
Known to be an aphrodisiac, Catuaba is the most famous of all aphrodisiac plants from Brazil and has been celebrated by the local population for generations. It is popularly used by couples to maintain a healthy libido. Maca has been used for centuries in the Andes to enhance fertility.
Best for antioxidants
Give yourself an antioxidant boost by taking Graviola Fruit or Camu-Camu vegicaps. Antioxidants are molecules which can help the body fight against harmful damage to cells caused by free radicals.
Best for healthy blood sugar
Help maintain a healthy blood sugar level with Cinnamon vegicaps. Studies have shown that supplementing the diet with Cinnamon may contribute to normal blood sugar levels, and it can be safely used for extended periods of time. Cinnamon can help maintain normal blood glucose levels as part of a healthy lifestyle.
Best for superfoods
We’re all guilty of reaching for naughty treats rather than nutrient-dense food from time to time. Top up on those essential superfoods with Maca and Acai. (Psst - Acai is also good for healthy ageing!)
Best for circulation
One of the body’s most important functions is blood circulation, as it supplies oxygen to the brain and other organs. Another benefit is that it promotes healthier skin and encourages cell regeneration. We recommend taking Camu-Camu, Graviola Leaf or Cinnamon to help with this.
Best for joint & bone support
Cat’s claw has been used by rainforest tribes to help maintain flexible joints, and it’s still famous for this benefit today. Cat’s Claw or ‘Uña de gato’ is a climbing vine native to the Peruvian Amazon, which gains its name from the barbed ‘claws’ with which it climbs the jungle canopy.
So, which supplements will you be stocking up on? Let us know on Facebook, Twitter or Instagram.
]]>