Author: Arnold

When you’re a 20-something with your whole life in front of you, it’s easy to feel invincible. Young adults tend to push themselves to the limit: working hard, playing harder, and for some, partying hardest. However, running your body too hard too quickly has a comeuppance. Pushing yourself to your limit can open up your body to diseases, later on, so even though you think you’re healthy now, it’s best to arm yourself with supplements as early as possible. Supplements carry a stigma that they are only for the sick, pregnant, or heavily exercising.

However, supplements are helpful even when you’re at the peak of your youth. Now more than ever, the world is understanding the importance of a robust immune system and a healthy lifestyle. Here are two particular supplements that can change the trajectory of how you take care of yourself.

As humans, we primarily get the energy we need from our food. But also as humans, we have learned to take enjoyment from eating, which means that overindulging has become a norm and obesity has become one of the leading causes of heart diseases. While we should be careful of what we eat, helping our stomach break down food can make a huge difference. Enzymes are responsible for cutting up food in our stomach so they can be absorbed in our bodies, and though naturally occurring, we also gain natural enzymes from both animal and plant-based food.

However, as we age, enzyme production in our bodies slows and the food that is not broken down properly becomes a cause for indigestion, bloating, and bowel irregularities. It also means that we are not getting the full nutrition from the food we eat, especially when cooking food lessens the enzymes we naturally get from them. By taking enzyme supplements, we help our stomachs deal with big meals and the occasional cheat-day junk food. Aside from that, studies have also shown that digestive enzymes help ease Irritable Bowel Syndrome, some cases of muscle soreness following exercise, and some symptoms of arthritis.

Not all enzyme formulas are equal though. While adverse effects of digestive enzymes are minimal even when you consume a lot of it, some may still trigger side effects such as diarrhea, vomiting, and allergies. Some enzyme formulas in the market also rely on animal-based supplements which are not advisable for vegans and those with dairy or gluten allergies. Thankfully, Enzymedica Digest can rigorously break down fat, protein, fiber, and carbohydrates as a vegan and kosher supplement, and it is dairy and gluten-free. With its patent Thera-blend technology, Enzymedica Digest also works for a wider range of audiences, regardless of the pH levels found in your digestive system. This means that the enzymes in Enzymedica Digest will not break down even if you have an acidic or basic digestive system, allowing it to work 6 times faster and 3 times more effective than other supplements.

Heart disease is the leading cause of death globally. The key to a healthy lifestyle is a healthy heart, which is why cardio exercises and heart-healthy foods like fish are recommended for anybody who is health-conscious. But fish and its piscine taste may not be for everybody, and unless you’re willing to consume a huge amount of it, the Omega-3 fatty acids are best supplemented by fish oil. Because our bodies can only produce a small amount of Omega-3 fatty acids, we look for it in the food we eat in order to regulate the inflammation of our blood vessels and reduce plaque in the heart. However, a lot of the nutrients that we are supposed to consume are lost in the cooking and digestion of our food. To make sure we get the right amount of Omega-3, fish oil has become a popular choice to supplement the essential fatty acids needed for a healthier lifestyle, not only for those with heart disease but also for active individuals who need to take care of their hearts.

Eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) in particular are important to help lower blood pressure and support circulation. But many fish oil supplements in the market today do not meet the required daily intake (RDI) of EPA in your diet. They also often come with a fishy and unpleasant aftertaste. Good thing that there are formulations now that lessen the fishy burps while supplying the right amount of EPA that you need. Wiley’s Finest Alaskan Fish Oil Peak EPA is specially formulated to reduce or eliminate fishy burps altogether. Made from a single species and responsibly caught Wild Alaskan Pollock, these soft gel capsules are tested and certified by NSF International, an independent body that regularly tests food, water, and consumer products for high standards. Each gel capsule also contains 750 mg of EPA to make sure that you get the full benefit of your EPA RDI. Of course regular exercise and eating right can help build your stamina and take care of your body better. Add to that two supplements and you can enjoy a better work-life balance, optimizing your energy for things that matter to you. Find them both at www.wellbeingsg.com.

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Mótyán, J. A., Tóth, F., & Tőzsér, J. (2013). Research applications of proteolytic enzymes in molecular biology. Biomolecules, 3(4), 923–942. Retrieved June 16, 2020, from https://doi.org/10.3390/biom3040923
Money ME, Walkowiak J, Virgilio C, at a Pilot study: a randomized, double-blind, placebo-controlled trial of pancrelipase for the treatment of postprandial irritable bowel syndrome-diarrhea. Frontline Gastroenterology 2011;2:48-56. Retrieved June 16, 2020, from https://fg.bmj.com/content/2/1/48.info
Vuppala KK, Majeed M, Kumar AS, Majeed S, Vaidyanathan P (2016) Multi-Enzyme Complex for the Management of Delayed Onset Muscle Soreness after Eccentric Exercise: A Randomized, Double-Blind, Placebo-Controlled Study. Sports Nutr Ther 1: 113. DOI: 10.4172/2473-6449.1000113. Retrieved June 16, 2020, from https://www.omicsonline.org/open-access/multienzyme-complex-for-the-management-of-delayed-onset-musclesoreness-after-eccentric-exercise-a-randomized-double-blind-placeboc-2473-6449-1000113.php?aid=81357
Ameye, L.G., Chee, W.S. Osteoarthritis and nutrition. From nutraceuticals to functional foods: a systematic review of the scientific evidence. Arthritis Res Ther 8, R127 (2006). Retrieved June 17, 2020, from https://doi.org/10.1186/ar2016
Edakkanambeth varayil J, Bauer BA, Hurt RT. Over-the-counter enzyme supplements: what a clinician needs to know. Mayo Clin Proc. 2014;89(9):1307-12. Retrieved June 17, 2020, from https://arthritis-research.biomedcentral.com/articles/10.1186/ar2016
Cardiovascular Diseases. Retrieved June 17, 2020, from https://www.who.int/health-topics/cardiovascular-diseases/#tab=tab_1
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Culloch, M., M.S., R.D. 12 Benefits of Docosahexaenoic Acid (DHA). Published September 23, 2018. Healthline.com. Retrieved June 17, 2020, from, https://www.healthline.com/nutrition/dha-benefits#section9

When it comes to bacteria, most people’s first reaction is that it is bad for your health. However, did you know that not all kinds of bacteria are bad for you?

Our bodies are wonderfully complex, and inside our guts is a whole ecology of “germs” that greatly influence our health. The “good” ones are called probiotics, prebiotics, and psychobiotics, and in this article, we are discussing what they do for our bodies and why it’s important to keep them replenished and thriving:

In our digestive systems, probiotics live in complex communities of microorganisms in what is almost a whole other organ when it comes to helping our metabolism. Known as the gut flora or microflora, they are made of live bacteria responsible for regulating our digestion and providing us with vital vitamins and minerals. The “good” bacteria in the gut flora are called probiotics.

Probiotics have different strains (1), with Lactobacillus and Bifidobacterium as the two main ones. We find them when we eat probiotic foods like yoghurt and kimchi. However, it’s also possible to lose the balance of good bacteria when we have to take antibiotics. This can lead to diarrhea, irritable bowel syndrome, or other stomach-related illnesses.

But beyond helping us with digestion, probiotics also help lower cholesterol, enhance our immune systems, facilitate weight loss, and even improve skin against disorders and allergies (2). Making sure that we have the right balance of probiotics in our gut flora means that we are stronger against diseases and we are getting the right nourishment.

In order for probiotics to thrive and do its job, it needs prebiotics. Prebiotics are mostly fibre that human beings cannot digest, and they serve as the probiotics’ food. (3)

Because the gut flora is heavily reliant on our diets, it’s important that we feed the right kind of bacteria in our digestive systems. High-sugar and high-fat diets tend to be more beneficial to the “bad” bacteria, causing them to tip over the balance of the gut flora and overgrow. This can lead to obesity, higher risk of stroke and heart attack, and even cancer. (4)

Studies have shown that depression and other mental health issues may be connected to the proliferation of bad bacteria in the gut. In a study published in Trends In Neurosciences in 2016 (5), the idea of psychobiotics is expanded to include prebiotics, as opposed to just probiotics, as responsible for positively manipulating moods and alleviating depression, easing stress-related impact and managing insomnia.

More importantly, a study conducted at the National Yang-Ming University in Taiwan has identified a particular psychobiotic strain that has demonstrated an increase in the production of dopamine and serotonin levels. Psychobiotic PS128 is found to bridge the communication in our gut-axis better, allowing us to cope with stress by triggering a higher production of dopamine and serotonin, also known as the “happy” hormones. (6)

Psychobiotics aid in controlling the hormones in our brains that deal directly with moods and mental health. It helps in concentration and memory retention, as well as in promoting sleep and proper rest.

Synbiotics can be easily found in many food sources, though our fast-paced modern lifestyle sometimes does not account for the right amount in favour of quick, easily accessible but inevitably less nutritious food. Fulfil the right ratio of synbiotics in your diet by taking supplements that focus on your body and lifestyle needs.

To improve digestion and boost overall health, ActivKids Synbiotics makes for the easiest-to-take synbiotic vitamins. These convenient vitamins come in yummy bear form with three flavours: vanilla, orange and strawberry. Each yummy bear is filled with important prebiotic and probiotic strains that help improve digestion and immunity.

For those looking for clinically proven synbiotics, Multibiotics Active and Multibiotics Mind provide synbiotics with the Psychobiotic PS128 that you need to perform tasks better and improve mental health tenacity. Multibiotics Active is also supported with added Metabolic biotic K21 which helps fight inflammation, daytime fatigue and fat accumulation. At the same time, Multibiotics Mind contains Phosphatidylserine which helps improve memory and boosts concentration.

Shop now for your synbiotic and other supplement needs at wellbeingsg.com.

Probiotics: What You Need To Know. (2019, August). Retrieved August 24, 2020, from https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
Gunnars, K. (2018, November 13). Probiotics 101: A Simple Beginner’s Guide. Retrieved August 24, 2020, from https://www.healthline.com/nutrition/probiotics-101
Lewis, S. (2017, June 03). Probiotics and Prebiotics: What’s the Difference? Retrieved August 24, 2020, from https://www.healthline.com/nutrition/probiotics-and-prebiotics
Park, S. H., Kangwan, N., Park, J. M., Kim, E. H., & Hahm, K. B. (2013). Non-microbial approach for Helicobacter pylori as faster track to prevent gastric cancer than simple eradication. World journal of gastroenterology, 19(47), 8986–8995. https://doi.org/10.3748/wjg.v19.i47.8986
Sarkar, A., Lehto, S. M., Harty, S., Dinan, T. G., Cryan, J. F., & Burnet, P. (2016). Psychobiotics and the Manipulation of Bacteria-Gut-Brain Signals. Trends in neurosciences, 39(11), 763–781. https://doi.org/10.1016/j.tins.2016.09.002
Liu, W. , Chuang, H. , Huang, Y. , Wu, C. , Chou, G. , Wang, S. , & Tsai, Y. (2015). Alteration of behavior and monoamine levels attributable to Lactobacillus plantarum PS128 in germ-free mice. Behavioural Brain Research, 298 . doi: 10.1016/j.bbr.2015.10.046

Many products on supermarket shelves now boast of containing Docosahexaenoic Acid (DHA), eicosapentaenoic acid (EPA), and Arachidonic Acid (AA) in their formulations, but what do these abbreviations mean?

All of these letters signify essential fatty acids that our brains need for development. DHA is short for docosahexaenoic acid, the most abundant fatty acid in our brains. Together with EPA and AA, these fatty acids play important roles in the functions of our brains, eyes and nervous systems. EPA and AA help transport messages through our nerves, while DHA is responsible for many regulatory and building functions in our bodies, some of which are highlighted below.

According to a study published by the U.S. National Institute of Health, DHA helps improve the memory functions of healthy young adults. The study landmarks the first time significant positive results are seen in the general population, thanks to the findings of serious improvement in working and long-term memories in men and women.

For men, short-term memory, like remembering phone numbers and carrying out complex tasks, improved greatly, while Women showed better signs of improvement when it comes to retaining long-term memories like dates and occasions.

It’s not just adults though. For children, DHA is important because it aids their still-developing brains, eyes and nervous systems. But also, a study has shown that DHA helps children sleep an extra good full hour.

Sleep is important in children because it is the time when their brains can process the things they learned in their waking hours, and their rapidly developing bodies can catch up. Without good quality sleep, children tend to slow their development, physically, mentally, and socially.

Having an abundant supply of DHA in their brains shows that children experience fewer sleep disturbances, even if they have clinical-level sleep problems. The double-blind, randomized, placebo-controlled study also reported a full 58-minute addition to the children’s average sleep time, with fewer wake episodes and night wakings.

DHA not only helps physical development, but it also impacts mood and mental health.

National Center for Biotechnology Information (NCBI) published a study that shows a direct link between DHA and reduced risk of depression. In another study that is randomized and placebo-controlled, it also greatly reduces aggression and impulsivity. This study showed a significant change in healthy young males in terms of their proclivity to violence toward another person, as well as a huge jump to lesser impulsivity from otherwise aggressive individuals once they are put on a DHA-supplemented diet.

DHA is also said to help in managing Attention Deficit Hyperactivity Disorder (ADHD), helping children decrease their attention problems by at least 15%.

Our bodies cannot make these key essential fatty acids, so ensure that you and your child are getting adequate amounts, make sure to take Efamol Efalex Brain Formula Capsules.

Free from sugar, gluten, milk derivatives, and artificial colours and flavours, Efalex is an advanced combination of Omega 3 and 6 fatty acids that make sure that your brain gets all the nutrients it needs.

Welma Stonehouse, Cathryn A Conlon, John Podd, Stephen R Hill, Anne M Minihane, Crystal Haskell, David Kennedy, DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial, The American Journal of Clinical Nutrition, Volume 97, Issue 5, May 2013, Pages 1134–1143, https://doi.org/10.3945/ajcn.112.053371
University of Oxford. (2014, March 6). Higher levels of omega-3 in diet are associated with better sleep, study shows. ScienceDaily. Retrieved April 15, 2020 from www.sciencedaily.com/releases/2014/03/140306103931.htm
Ginty, A., Muldoon, M., Kuan, D., Schirda, B., Kamarck, T., Jennings, J., Manuck, S. and Gianaros, P., 2020. Omega-3 Supplementation And The Neural Correlates Of Negative Affect And Impulsivity.

The cornerstone of a healthy body is proper nutrition and daily exercise. However, there are circumstances where these may not be enough: as we age, our capability to process nutrients change as our bodies react to stress, lifestyle choices and even life-changing milestones like childbirth. Thankfully, supplements help compensate for nutrients we can’t process or require more of. Here are some supplements that make a difference at various stages of life:

Pregnancy changes the way the mother’s body utilizes its nutrients. Aside from that, mothers also need to make sure that the baby in their womb gets the proper nutrients they need to develop into strong, smart children.

Pregnancy requires mothers to keep up their supply of fatty acids such as docosahexaenoic acid (DHA) and arachidonic acid (AA), which are responsible for the development of a baby’s brain, eyes and central nervous systems. DHA and AA are supplied by Omega-3 and 6 fatty acids, which can be found from a variety of fish, vegetables, and seeds. However, dietary restrictions can hinder a mother’s adequate intake of these foods, considering that pregnancies are also prone to other complications such as gestational diabetes, high blood pressure and kidney problems.

According to a study published in 2012, mothers who supplement their DHA before and during pregnancy help their babies resist eczema and egg allergies. When it comes to making sure that you and your baby are covered nutritionally, consult your doctor about using supplements like Efamol Efanatal Domino (30). The fish oil formula in Efamol Efanatal Domino (30) is scientifically proven to help in the baby’s development and keeps the mother’s supply of DHA high and ready.

While life is much easier as kids, we cannot deny that school is very demanding for our children. Often, piling school work requires sacrificing a good sleep schedule, proper diet and exercise, all things important to help their still-developing brains. Sometimes, inadequate sleep, nutrition and physical activities bring behavioural problems as our kids struggle to keep up with daily life.

Giving them a leg up on concentration, memorization and a stronger immune system help ease some of the pressure. Supplements improved with eicosapentaenoic acid (EPA) and gamma linolenic acid (GLA), like the Efamol Efalex Brain Formula Liquid, can boost your child’s brain and eye functions and even aid in becoming mentally and emotionally healthy. Omega-3 and 6 are scientifically proven to impact mental health and behavioural conditions like ADHD, as discussed in a study published in the Global Health Journal.

Problems with concentration and memory are not limited to school children: often, working adults are even more exposed to stress, societal pressure and real-world problems. Compounded with lifestyle choices like drinking alcohol and late nights, it’s easier for adult bodies to break down and lose their natural defences. Taking supplements that can address the lack of essential fatty acids in our bodies can help offset some of the damage.

For working adults, the Efamol Efalex Brain Formula capsules are easy to take with any meal. Its special formula combines the Omega-6-rich evening primrose oil with fish oil filled with heart-healthy Omega-3 nutrients, to protect the heart from cardiovascular disease and improve memory and concentration at work or at home.

There are many things inconvenient about menopause, but hot flashes are right up there as one of the most uncomfortable. The sudden feeling of heat coming from inside the body is disruptive not only physically but socially as well. For some women, severe and frequent hot flashes affect their lives and moods greatly.

Studies have shown that a daily intake of 500mg of evening primrose oil (EPO) aids in reducing the severity and frequency of hot flashes. At the same time, EPO is also said to reduce painful PMS and breast pain linked to periods. However, not all EPO is produced the same way. You have to make sure that you’re getting the right quantity AND quality of GLAs extracted from the EPO seeds. In Efamol Pure Evening Primrose Oil, the fatty acids are extracted from a specially cultivated evening primrose seed that yields 33% more GLA.

Because of this, the Efamol Pure Evening Primrose Oil is more effective in maintaining hormonal balance, and its added Vitamin E helps protect cells from oxidative stress that cause dry skin and wrinkles. Together with Vitamin E, the GLA present in the Efamol Pure Evening Primrose Oil is great for overall skin health, great in countering acne and for eczema prevention and treatment.

Older people contend with a lot of health problems as their bodies start the natural downturn. By your 50s, your cells are breaking down at a rate faster than your body can build, which leads to a less active lifestyle and problems with memory and nerve functions. A good, healthy diet and non-sedentary lifestyle of course help, but often, even healthy habits need a boost.

Gingko Balboa is known to improve memory and partnered with important Omega-3 nutrients, it can give new life to elder family members. Omega-3 is famously good for the heart, but did you know that it is also important for proper brain function? The nutrients that the body makes from Omega-3 fatty acids are vital building blocks for the brain, allowing nerves to smoothly communicate. Efamol Efalex Active 50+ makes use of only the quality Omega-3-rich fish oil with Gingko Balboa, folic acid and Vitamin B12 to create a supplement that helps bring the brain to its peak performance.

While supplements are not magical pills that can rid you of any illness, they greatly help in maintaining a healthy and active body. Together with daily exercise and proper nutrition, supplements can create a great difference in your life.

1 Palmer D J, Sullivan T, Gold M S, Prescott S L, Heddle R, Gibson R A et al. Effect of n-3 long chain polyunsaturated fatty acid supplementation in pregnancy on infants’ allergies in first year of life: randomised controlled trial BMJ 2012; 344: e184
2 Lange, K. (2020, March 19). Omega-3 fatty acids and mental health. Retrieved January 08, 2021, from https://www.sciencedirect.com/science/article/pii/S241464472030004X#s0015
3 Farzaneh, F., Fatehi, S., Sohrabi, MR. et al. The effect of oral evening primrose oil on menopausal hot flashes: a randomized clinical trial. Arch Gynecol Obstet 288, 1075–1079 (2013). https://doi.org/10.1007/s00404-013-2852-6

Everybody experiences anxiety: it is a normal coping mechanism for the human body. Whether it’s worrying before a test or a job interview or hand-wringing over the state of the world, anxiety is our body’s triggered alert system, warning us of impending danger.

However, we were not meant to experience anxiety every day. Being on constant high alert wears our body down more easily, like using fuel reserves meant for emergencies as a substitute for normal power. When anxiety ends up interfering with our daily lives and relationships, it’s not normal anymore.

While Singapore is geographically protected from natural disasters and has an economic advantage compared to its neighbouring countries, 10% of the population still suffers from an anxiety disorder. There are many triggers for anxiety, but one that we can control is the food we eat.

Some foods are more likely to trigger anxiety. The most common culprits are:

Our bodies use sugar for quick boosts of energy, but if there’s too much of it, the energy will have nowhere to go but into overthinking and anxiety. At the same time, sugar is highly inflammatory, which is okay if you’re fighting against infection and disease, but having chronic low-level inflammation contributes to heart disease, diabetes and even depression. Sugar and processed foods can trigger pro-inflammatory messengers like cytokine, which is linked to anxiety and other mental disorders.

Ever get the shakes after too much coffee? While caffeine is helpful in keeping us awake, it stimulates the flight or fight response, keeping us on high alert. Add that to low-level anxiety and it becomes a recipe for sweating, a discomforting feeling of dread, and a palpitating heartbeat.

For those with celiac disease and intolerance of gluten, grains and bread can trigger an anxious episode. Anxiety is one of the symptoms of celiac disease and gluten allergy.

Artificial flavouring helps keep groceries for longer and helps recreate texture, taste and colour, but it also dumps a lot of chemicals in our diets. Transfat, MSG and aspartame are some of the most common artificial additives and they can trigger inflammation and anxiety.

Vegetable oil is high in Omega-6 fatty acids, which we need to help bad cholesterol, but overprocessing can break down the natural benefits of this nutrient, and can even become harmful in high doses. Processed vegetable oil that is pale and highly refined is no different from common cooking oil and is not that effective.

Red meats can be healthy but if they are pumped with hormones, antibiotics and fed with grain instead of their natural foods, it can become a hotbed of pro-inflammatory nutrients that can trigger anxiety.

Dealing with anxiety disorder requires a multistep approach. While medicine and therapy help in coping with anxiety, it will be much more effective if you’re working with a healthy body. Here are some ways to help your body deal with anxiety:

First, you need to avoid foods that trigger inflammation. This means substituting sugar and processed foods, as well as other trigger foods listed above, with healthier alternatives. Leafy greens, non-starchy vegetables, spices such as ginger, turmeric, rosemary, cinnamon and low glycemic index fruits such as berries and lemon can fulfill the nutrients we need without having to turn to highly processed meals. For proteins and healthy fats, turn to avocados, coconut oil, butter and clean proteins such as grass-fed beef, pasture-raised poultry, wild-caught fish and game for a healthier and more sustainable diet. Also good are nuts, seeds and fermented foods.

While foods that trigger our allergies are an obvious no on our grocery lists, foods that trigger our sensitivities are harder to pinpoint, especially because symptoms are often delayed in onset. The most common sensitivities are to milk and dairy, wheat and gluten, corn, eggs and sugar. If you’re sensitive to these foods, you’re likely to experience bloating, tiredness, weight gain and a persistent low mood. If you cannot avoid these foods or if you didn’t know that you’re sensitive to them, take enzymes like Digest Spectrum to ease symptoms.

It’s no surprise that good sleep can help us battle anxiety, but even getting a good night’s rest is a challenge if our days are filled with stress. Make sure to set a routine to get yourself ready for bed and practice relaxing activities like meditation, painting or listening to music to prime your body for rest.

The connection between our brains and stomachs is established in the gut-brain axis, and a fine balance of our unique gut flora contributes greatly to our moods. Make sure that your intestinal ecosystem of good and bad bacteria are doing okay by introducing prebiotic and probiotic foods in your diet, and supplement your intake with the right combination of probiotics present in ActivHealth Multibiotics Mind and Active.

Nothing beats exercise when it comes to stimulating your body into working properly. A simple walk around the neighbourhood in the morning does a lot of good: It promotes exercise and movement, primes you to take on the day, and it gives you a chance to absorb sunshine which is high in Vitamin D.

While most of the nutrients that our body needs can be found in the food we eat, we still need some help from supplements to fill in the gaps. For anxiety, best supplement your diet with anti-inflammatory supplements like Wileys Peak EPA. You can also gain more benefits by partnering it with Efalex for Omega 3 DHA that is good for better cognition, magnesium and calcium for nerve and muscle relaxation, and zinc and B complex as supporting minerals.

Find these supplements today at wellbeingsg.com.

A preliminary report: the role of omega-3 fatty acids in the management of Singaporean children with
Autism Spectrum Disorders. Weng Shih Jen, Ooi Yoon Phaik, Sung Min, Lambert Low, Jacqueline Seah, Jade Jang, Rebecca Ang, Alvin Liew, Lim Choon Guan, Sarah Teo, Koh Shiyun, Daniel Fung, Ooi et al, European J of Clinic Nutrition 25 Mar 2015
Psychotropic Effects of PS128 (Lactobacillus Plantarum) in early life stress and naïve adult mice. Yen Wen Liu et al, Elservier , Science Direct 2016
PS128 allevate symptoms of ASD in Taiwanese children, Randomised double blind placebo trial, Yen Wen Liu et al 2019
Yang,B, Wei,J et al Effects of regulating intestinal microbiota on anxiety symptoms: A systemic review, Gen Psychiatry, 2019 May 17;32(2)PMID;2063689
Nutritional Strategies to ease anxiety, Havard Health Publishing
Foods to avoid if you have anxiety or depression, WebMD
Boyle,NB, et al The Effects of magnesium supplementation on subjective anxiety and Stress – a systematic review
Nutrients 2017 May;9(5): 429.PMID:28445426
Aylett E et al Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis
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Garcia-Escrivà et al. Real Invest Demenc 2014;56:21-29

The time has once again come for “New Year, New Me”!

As we tackle the new year ahead and return to work and school, it’s important to keep our health and mental wellness in check in the midst of our hectic schedules. At the same time, indulging in our new year celebrations during this time of the year can also give rise to gut troubles such as indigestion, bloating, and other digestive problems. Now is the perfect time to take a step back and assess the state of your gut and mental health, and to renew it if necessary.

Why Is Physical Wellness So Important?

Achieving physical wellness is one of the most important things you can achieve for your overall health. With physical wellness, you are able to do more things that you enjoy, which ultimately allows you to have a better quality of life. That being said, your gut flora, and consequently gut health, is the cornerstone of your physical wellness and overall health. It helps your body in the following ways:

• Digest the food you eat,
• Absorb the nutrients,
• Utilise these nutrients to maintain and power your body!

Having good gut health also maintains a strong immune system, which is vital in maintaining good overall health. A good immune system prevents a variety of problems, such as inflammation, chronic diseases, and chronic fatigue. Without a strong immune system, people consequently encounter symptoms including dizziness, brain fog, constipation, and gassiness, to name a few. If you’re currently noticing signs of poor gut health and are looking to improve it, it is vital to take action to renew your gut health. One way you can do this is to incorporate certain health supplements into your lifestyle!

For instance, our Multibiotics Active PS128 & K21 improves gut flora, immune system development, and bolsters our mental wellbeing and mobility. Taking Multibiotics Active will also relieve stress and anxiety, and improve your overall sleep quality.

Alternatively, consider opting for Enzymedica Digest to reduce your digestive discomfort and maximise your nutrition. The digestive supplement contains an optimal balance of enzymes which aids in complete digestion and ultimately helps you achieve a healthy and active gut. The enzymes in Digest function throughout the entire digestive system thanks to Thera-blendTM, enhancing your health benefits through a single supplement.

How About Mental Wellness?

Good mental health is essential to leading a happy life – it affects how you are able to function psychologically, emotionally and socially on a daily basis.

The benefits of having good mental health are plenty. It includes being able to deal with life’s challenges, maintaining physical health, having the ability to sustain fulfilling interpersonal connections, being effective at work, and reaching your full potential. This is especially important for growing children and teens, where good mental health will provide them with the resilience and ability to cope with life’s obstacles, which is a vital skill to be brought into adulthood. Increase and regulate your levels of dopamine and serotonin in your brain with ActivHealth’s Multibiotics Mind PS128. By lessening depression-like behaviors and reducing overall stress and anxiety, you can look forward to having a happier overall disposition in your daily life. On top of that, these multibiotics also alleviates irritable bowel syndrome (IBS) which also aids in maintaining a healthy gut.

The Bottom Line

Gut health and mental wellbeing are highly important aspects that every individual should consider, especially now as we step into the new year. As both of these have a great impact on overall health, start taking steps today to boost your gut health and mental wellness today!

Want to learn more about your physical and mental health together with ActivHealth? Sign up for our monthly newsletter, where we share more tips to help you on your journey to become a healthier and happier you.

 

Sources:

• https://www.ncbi.nlm.nih.gov/books/NBK279364/
• https://www.frederickhealth.org/news/2021/july/10-signs-of-an-unhealthy-gut/
• https://toronto.cmha.ca/documents/benefits-of-good-mental-health/

Omega 3 and 6 fatty acids have made headlines before for being extremely beneficial for a healthy heart. For this reason, omega-rich foods and supplements are often prescribed by doctors to elderly patients in order to lessen the risk of heart attack brought by age and lifestyle. However, Omega 3 & 6 fatty acids have much more benefits for senior citizens besides a robust vascular system.

A consistent supply of Omega 3 & 6 fatty acids is especially important because the body cannot produce these essential fatty acids on their own. Omega 3, in particular, is needed to produce the body’s alpha-linolenic acid (ALA) which is an important factor for digestion, regulating inflammation, and creating energy for the body. Omega 6’s linoleic acid (LA), on the other hand, is required to keep tissues elastic and healthy, particularly that of organs that keep our bodies running properly.

For older adults, Omega 3 & 6 fatty acids are especially important to combat the natural deterioration caused by ageing. Aside from keeping a healthy heart, here are some reasons how these essential fatty acids change the limitations of senior citizens:

One of the biggest complaints of older individuals is the frailty that comes with ageing. It is inconvenient and frustrating to not be able to do things as easily at the peak of your health, and frailty becomes the reason why seniors become less physically active, something that you need to keep a healthy lifestyle. Furthermore, mobility issues serve as markers of cognitive decline, but this can be prevented through an intervention early on.

According to a research paper funded by ActivHealth, Omega 3 fatty acids like docosahexaenoic acid (DHA) help in keeping older adults mobile and less frail. The study tested a group of women averaging 67 years in age and found that those who had a higher level of DHA have better gait speed, verbal memory and cognitive processing than those on placebo. (1)

As Omega 3 & 6 help keep your mobility even in your advanced years, it also helps you keep your brain in peak condition. These fatty acids have been found to be beneficial in preventing cognitive decline, as evidenced by a study on 246 healthy older people with DHA blood levels measured and cross-checked with their cognitive abilities for four years. The study showed that those with higher DHA and EPA levels have a 40% lower risk of cognitive decline. (2)

Aside from that, those with a higher level of blood DHA showed a 47% less risk for dementia, according to a study of a group of 899 healthy older individuals averaging 76 years of age on their intake of fish servings per week. (3) Another study found that those who ate fish at least once a week had a 60% less risk of developing Alzheimer’s Disease versus those who rarely ate fish. Fish is known to be a healthy source of EPA and DHA fatty acids, and the study linked low DHA intake directly with the chance of Alzheimer’s Disease development. (4)

Even if you do not develop a disease, older individuals still suffer from memory loss as the brain’s functions become less robust in the advanced years. DHA is demonstrated to help in significantly improving sustained attention and memory recognition as it is partnered with phosphatidylserine found in Gingko Biloba extracts. (5)

In 2010, a study by the Northumbria University in partnership with Efamol Ltd is exploring the efficacy of a combination of Omega polyunsaturated fatty acids versus those in isolation. This study explored the effects of Efamol Efalex Active 50+ on cognitive performance, mental fatigue in response to cognitively demanding tasks, self-reported mood/well-being, and task-related cerebral blood flow response. (6)

At the same time, better cognitive functions help keep older adults more stable psychologically. As fish resources help with blood DHA levels, it is also found that adequate Omega fatty acid levels in our bodies help stabilize our moods. Those with a lower intake of Omega polyunsaturated fatty acids demonstrate a higher chance to develop depression and anxiety and according to studies, prescriptions of fish oil rich in Omega 3 & 6 may help curtail the chances of mood-related disorders. (7)

When it comes to adequate Omega-3 & 6 in our diets, it is not enough to rely on food sources alone. Supplementing your diet with Efamol Efalex Active 50+ can help you reach the right levels of Omega polyunsaturated fatty acids in your diet, allowing you to fully make use of the benefits above. Efamol Efalex Active 50+ also has added Gingko Biloba that can help keep dementia and Alzheimer’s at bay, as well as additional folate and Vitamin B12 that can help hinder the production of white matter-damaging homocysteine.

Get your Efamol Efalex Efalex Active 50+ from wellbeingsg.com/ today.

Effects of Treatment on Cognition and Mobility: Activhealth: Healthy Mind, Healthy Body. (n.d.). Retrieved November 19, 2020, from https://activhealth.com.sg/research-papers/omega/effects-of-treatment-on-cognition-and-mobility
Heude B, Ducimetiere P, Berr C, 2003, Cognitive decline and fatty acid composition of erythrocyte membranes—The EVA Study, American Journal of Clinical Nutrition, 77:803-808, https://academic.oup.com/ajcn/article/77/4/803/4689750
Schaefer EJ, Bongard V, Beiser AS, Lamon-Fava S, Robins SJ, Au R, Tucker KL, Kyle DJ, Wilson PW, Wolf PA, 2006, Plasma phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer disease: the Framingham Heart Study, JAMA Neurology, 63:1545-1550, https://www.ncbi.nlm.nih.gov/pubmed/17101822
Morris MC, Evans Dam Bienis JL, Tangney CC, Bennett DA, Wilson RS, Aggarwal N, Schneider J, 2003, Consumption of fish and N-3 fatty acids and the risk of incident Alzheimer disease, JAMA Neurology, 60(7):940-946, https://www.ncbi.nlm.nih.gov/pubmed/12873849
Vakhapova V, Cohen T, Richter Y, Herzog Y, Kam Y, Korczyn AD, 2013, Phosphatidylserine Containing Omega-3 Fatty Acids May Improve Memory Abilities in Non-demented Elderly Individuals with Memory Complaints: Results from an Open-Label Extension Study Dementia and Geriatric Cognitive Disorders, 38(1-2):39-45
Kennedy, D. (2010). The Effects of Efalex Active 50+ on Cognitive Performance, Well-being and Cerebral Hemodynamics in Healthy Older Adults – Full Text View. Retrieved November 11, 2020, from https://clinicaltrials.gov/ct2/show/NCT01185379
Larrieu, T., & Layé, S. (2018). Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Frontiers in physiology, 9, 1047. https://doi.org/10.3389/fphys.2018.01047

We often think of our mental health and physical health as two separate entities that need to be addressed individually. However, the connection between the two is stronger than you think. When aspiring to be healthier, taking care of one means taking care of the other as well.

There is strong evidence that our mental health is directly affected by factors we put our physical body through. For example, doctors recommend physical exercise to combat depression and those having a better mental disposition is shown to recover from heart surgery much quicker. (1)

Some nutrients are better at taking care of both the mind and body. In this article, we talk about how a healthy dose of Omega-3 and 6 in your diet can help achieve better mental well-being.

Sleeping better is connected with a better mood — with your body well rested and your brain given the time to repair and adjust to everyday stresses. Better sleep also helps in memory retention, allowing children to learn more and make better grades. DHA, a fatty acid processed from Omega-3 ALA, is found to promote sleep in school-aged children, an age when the brain undergoes drastic development. (2)

In an article published by HealthXchange.sg, about 10% of the Singaporean population suffer from anxiety and depressive disorders. (3) While this is lower than US standards and surrounding countries in Southeast Asia, it still translates to at least half a million citizens afflicted with anxiety despite a more advantageous disposition due to the island’s natural protection against natural disasters like earthquakes and tsunamis.

Studies show that anxiety can be caused by the foods we eat. In a paper published in the International Journal of Endocrinology, it says that fats, sugar and processed foods tend to make our anxieties worse. (4) To combat this, we should minimize consumption of these anxiety-triggering foods and eat foods rich in zinc, magnesium, vitamin B and omega 3 fatty acids.

With omega fatty acids’ anti-inflammatory properties, doctors have been prescribing fish oil omega-3 capsules to help manage anxiety. Efamol Efalex Active 50+ is rich with Omega 3 & 6, helping your brain function better by improving the communication between nerves. With its additional ginkgo biloba and vitamin b12 and folic acid, this supplement makes full use of the anti-inflammatory properties of Omega 3 fatty acids, equipping your brain with the necessary functions to combat anxieties.

Omega fatty acids are also being utilized to help manage other mood disturbances other than Major Depressive Disorder. Studies have shown its contribution to managing schizophrenia, post-partum depression, and bipolar disorder. (5)

Dr Mischoulon also says that EPA and DHA fatty acids, both found in fish oil, may be just as active as antidepressants in their function as a secondary messenger system in the cell. (6)

With our diets playing a major role in our mental health, it’s also important to boost brain and body functions with supplemental nutrients. Efamol Efalex Active 50+ is not only rife with omega-3 &6, it also contains key nutrients for better brain function. Ginkgo Biloba is known to enhance memory retention, while Phosphatidylserine helps maintain a healthy nervous system to better bring messages to your brain. At the same time, vitamin B12 and folic acid support better cognitive functions to keep you alert and performing at your best.

Efamol Efalex Active 50+ is free from sugar, gluten, wheat, yeast and milk derivatives, and artificial flavours, colours and preservatives. Get yours today at wellbeingsg.com.

Publishing, H. (2008, May). Optimism and your health. Retrieved October 02, 2020, from https://www.health.harvard.edu/heart-health/optimism-and-your-health
University of Oxford. (2014, March 6). Higher levels of omega-3 in diet are associated with better sleep, study shows. ScienceDaily. Retrieved October 1, 2020 from www.sciencedaily.com/releases/2014/03/140306103931.htm
Lim, J. (2016). Mental Health. Retrieved October 21, 2020, from https://www.healthxchange.sg/wellness/mental-health/anxiety-singapore-stats-types-risk
Murphy, M., & Mercer, J. G. (2013). Diet-regulated anxiety. International journal of endocrinology, 2013, 701967. https://doi.org/10.1155/2013/701967
Osher, Y., & Belmaker, R. H. (2009). Omega-3 fatty acids in depression: a review of three studies. CNS neuroscience & therapeutics, 15(2), 128–133. https://doi.org/10.1111/j.1755-5949.2008.00061.x
Harrar, S. (2012, January). Omega-3 Fatty Acids and Mood Disorders. Retrieved October 06, 2020, from https://www.todaysdietitian.com/newarchives/011012p22.shtml

For some time now, we’ve heard the media, family and friends tout the benefits of Omega fatty acids — how we should consume them more often for their health benefits.

But what exactly do Omega fatty acids (specifically Omega-3 and Omega-6) do to your body? What are they? And how do we get them? We answer these questions and break down the mystery in this article.

Omega-3 fatty acids are polyunsaturated fats that cannot be produced naturally by the body. However, they are an important component of our cell membranes (1) that help to improve cellular behaviour and responsive to signals. Because of this, Omega-3 fatty acids play a supporting role in improving various functions of our body, which we will detail later in this article.

The World Health Organization (WHO) recommends that individuals should consume at least two portions of oily fish per week into their diet to get enough Omega-3 intake (2). There are three forms of Omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are what our bodies need the most and are typically found in oily fish (3).

Omega-6 are also a form of polyunsaturated fats that cannot be produced naturally by the body. However, unlike Omega-3 which aid in improving cellular function, Omega-6 fatty acids are primarily converted by our body for energy. Linoleic acid (LA) is the main Omega-6 fatty acid our body uses.

The recommended ratio of Omega-6 to Omega-3 fatty acids you should consume is 4:14.

Omega-3 and Omega-6 fatty acids are linked to a variety of overall health benefits. They help:

Studies have shown that people who consume Omega fatty acids are less likely to be depressed and feel less anxious (5,6). Those of us who are looking for ways to support our mental health should consider Omega-3 and Omega-6 supplements. Researchers say that more large-scale, long-term studies are needed to explore the correlation, but the initial signs are promising.

Studies have also shown that increased intake of Omega-3 can improve memory in older people and leads to a slower decline in brain function during old age. This in turn can help prevent age-related mental decline and Alzheimer’s disease.

Researchers have found that communities who primarily consume fish have low rates of heart attacks (7). This has since been linked to higher Omega-3 consumption, which has be shown to help reduce blood pressure, triglycerides and increase the amount of good HDL cholesterol in our bodies. This leads to less clogged arteries and a healthier, stronger heart.

Omega fatty acids has also been found to reduce fat build-up in our liver. This helps prevent liver disease and improves your body’s ability to break down waste.

Inflammation is your body’s natural response to fight off infections and damage. However, long-term inflammation is linked to a variety of chronic illnesses like cancer, metabolic syndrome and heart disease.

Omega-3 fatty acids lowers the production of inflammatory substances like eicosanoids and cyntokines (8), thereby reducing inflammation throughout the body and lowering your risk of chronic illness.

Over the years, studies amongst adolescent and adult women have shown that those who consumed more Omega fatty acids report milder menstrual pain (9,10). This helps make the menstrual cycle more bearable for many women and improves their quality of life.

The two forms of Omega-3 fatty acids, DHA and EPA are directly responsible for healthy cell membranes that contribute to supple and wrinkle-free skin. EPA in particular helps to manage oil production and hydration levels, reducing the risk of acne and premature aging (11).

Omega-6 fatty acids are relatively easier to obtain in our diet as compared to Omega-3. This is because of their presence in many of the cooking oils used in our diet. This includes sunflower oil, soybean oil and corn oil. It can also be found in sunflower seeds, pumpkin seeds and walnuts.

Omega-3 fatty acids on the other hand, mainly come from oily fish like salmon, herring, mackerel and sardines. Other sources include fish oil, flaxseeds and chia seeds. These food sources can be costly to incorporate into our diet, or even hard to source. As it is not always possible to obtain Omega-3 fatty acids via whole foods, some people choose to turn to supplements to ensure they meet their recommended weekly intake.

We recommend Wiley’s Finest Wild Alaskan Fish Oil (Peak EPA) and Efamol Pure Evening Primrose Oil as great choices to meet your Omega-3 and Omega-6 needs.

Wiley’s Finest Wild Alaskan Fish Oil is clinically proven to increase Omega-3 levels in human muscle tissue and red blood cells. It contains purified and concentrated Alaskan Pollock fish oil to provide a peak dose of 750mg of EPA in each soft gel. All it takes is just one soft gel a day to get the full benefits.

Efamol Pure Evening Primrose Oil is the most potent evening primrose oil supplement on the market that helps to maintain hormonal balance and promote smooth, healthy-looking skin. It uses a specially cultivated evening primrose with seeds that contain 33% more GLA than other oils. Great for women of all ages looking to relieve menopausal symptoms such as menstrual pain, hot flushes and mood swings. As well as women looking to prevent skin conditions like Eczema and Dermatitis while maintaining soft, supple and healthy skin.

Surette, M. E. (2008). The science behind dietary omega-3 fatty acids. Canadian Medical Association Journal, 178(2), 177–180. https://doi.org/10.1503/cmaj.071356
Kris-Etherton PM, Grieger JA, Etherton TD. Dietary reference intakes for DHA and EPA. Prostaglandins Leukot Essent Fatty Acids. 2009;81(2-3):99-104. doi:10.1016/j.plefa.2009.05.011
Kellie Kong. (n.d.). Omega-3: ​5 Reasons Why Women Need It. Healthxchange. Retrieved July 14, 2020, from https://www.healthxchange.sg/food-nutrition/supplements/omega-three-reasons-women-need-it
Gunnars, K. B. (2012, August 2). How to Optimize Your Omega-6 to Omega-3 Ratio. Healthline. https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms. Oxidative Medicine and Cellular Longevity, 2014, 1–16. https://doi.org/10.1155/2014/313570
Ginty, A. T., & Conklin, S. M. (2015). Short-term supplementation of acute long-chain omega-3 polyunsaturated fatty acids may alter depression status and decrease symptomology among young adults with depression: A preliminary randomized and placebo controlled trial. Psychiatry Research, 229(1–2), 485–489. https://doi.org/10.1016/j.psychres.2015.05.072
Leaf A. Historical overview of n-3 fatty acids and coronary heart disease. Am J Clin Nutr. 2008;87(6):1978S-80S. doi:10.1093/ajcn/87.6.1978S
Calder PC. n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. Am J Clin Nutr. 2006;83(6 Suppl):1505S-1519S. doi:10.1093/ajcn/83.6.1505S
Deutch B. Menstrual pain in Danish women correlated with low n-3 polyunsaturated fatty acid intake. Eur J Clin Nutr. 1995;49(7):508-516.
Harel Z, Biro FM, Kottenhahn RK, Rosenthal SL. Supplementation with omega-3 polyunsaturated fatty acids in the management of dysmenorrhea in adolescents. Am J Obstet Gynecol. 1996;174(4):1335-1338. doi:10.1016/s0002-9378(96)70681-6
Spencer EH, Ferdowsian HR, Barnard ND. Diet and acne: a review of the evidence. Int J Dermatol. 2009;48(4):339-347. doi:10.1111/j.1365-4632.2009.04002.x