How to Reduce Stress Hormones: Proven Strategies for a Healthier You

In today’s fast-paced world, stress has become an almost unavoidable part of life. While some stress is normal, chronic stress can lead to elevated levels of stress hormones like cortisol, which can negatively impact your health. Fortunately, there are effective strategies you can use to reduce stress hormones and promote a more balanced, healthier lifestyle. In this blog, we’ll explore practical tips and methods to help you manage and lower your stress hormones.

Understanding Stress Hormones

Before diving into the solutions, it’s essential to understand what stress hormones are and how they affect the body. The primary stress hormone is cortisol, produced by the adrenal glands. While cortisol is crucial for your body’s fight-or-flight response, elevated levels due to chronic stress can lead to various health issues, including weight gain, high blood pressure, and impaired immune function.

1. Engage in Regular Physical Activity to Reduce Stress Hormones

Exercise is one of the most effective ways to lower stress hormones. Physical activity stimulates the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Whether it’s a brisk walk, a yoga session, or a high-intensity workout, incorporating regular exercise into your routine can help manage and reduce cortisol levels.

Key Tips:

• Aim for at least 30 minutes of moderate exercise most days of the week.
• Include a mix of aerobic activities, strength training, and flexibility exercises.

2. Practice Mindfulness and Meditation

Mindfulness and meditation are powerful tools for reducing stress and lowering cortisol levels. These practices help you stay present, reduce negative thinking, and promote relaxation. Studies have shown that even short periods of meditation can lead to significant reductions in stress hormones.

Key Tips:

• Set aside 10-15 minutes each day for mindfulness or meditation.
• Use apps or online resources to guide your practice if you’re new to it.

3. Get Quality Sleep to Reduce Stress Hormones

Sleep is crucial for regulating stress hormones. Poor or inadequate sleep can lead to elevated cortisol levels and increased stress. Prioritizing good sleep hygiene can help maintain a healthy balance of stress hormones.

Key Tips:

• Aim for 7-9 hours of quality sleep per night.
• Maintain a consistent sleep schedule and create a relaxing bedtime routine.

4. Maintain a Balanced Diet

What you eat can significantly impact your stress levels and hormone balance. A diet rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains, can help regulate cortisol levels and support overall well-being.

Key Tips:

• Incorporate foods rich in omega-3 fatty acids, such as salmon and flaxseeds, which have been shown to reduce stress.
• Limit intake of caffeine and sugar, which can exacerbate stress and increase cortisol levels.

5. Stay Hydrated

Dehydration can increase cortisol levels and contribute to stress. Drinking enough water throughout the day helps maintain proper bodily functions and can prevent the rise of stress hormones.

Key Tips:

• Aim to drink at least 8 glasses (2 liters) of water per day.
• Adjust your intake based on your activity level and environmental conditions.

6. Connect with Loved Ones

Social support plays a crucial role in managing stress and reducing cortisol levels. Spending time with friends and family, or simply talking to someone you trust, can provide emotional support and help alleviate stress.

Key Tips:

• Schedule regular social activities and stay connected with loved ones.
• Consider joining a support group or engaging in community activities.

7. Engage in Relaxation Techniques

Incorporating relaxation techniques into your daily routine can help lower stress hormones and promote a sense of calm. Activities such as deep breathing exercises, progressive muscle relaxation, and spending time in nature can be beneficial.

Key Tips:

• Practice deep breathing exercises for a few minutes several times a day.
• Explore relaxation techniques that work best for you and make them a part of your routine.

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PS – Phosphatidylserine -Building block of nerve membrane

Features:

✓ PS23 neuroprotective through the modulation of the microbiota-gut-brain communications.

✓ Significantly reduce stress hormones, cortisol.

✓ Improvements of perceived stress, mood states, and related blood biological markers .

✓ Improve Muscle Atrophy and may ameliorate Sarcopenia

 

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What is Irritable Bowel Syndrome?

Irritable bowel syndrome (IBS) is a common disorder that affects the stomach and intestines, which together form the gastrointestinal tract. Symptoms include cramping, abdominal pain, bloating, gas, and diarrhea or constipation (or both). IBS is a chronic condition that requires long-term management.

Only a small percentage of people with IBS experience severe symptoms. Many individuals can manage their symptoms through dietary changes, lifestyle adjustments, and stress management. More severe symptoms can be treated with medications and counseling.

IBS does not cause changes in intestinal tissue or increase the risk of colorectal cancer.

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Symptoms

Irritable bowel syndrome symptoms vary, but usually last for a long time. Common symptoms include:

Pain, cramping, or bloating in the abdomen related to bowel movements
Changes in the appearance of bowel movements
Changes in the frequency of bowel movements
Other symptoms that are often associated with it include a feeling of incomplete bowel movements and increased gas or mucus in the stool.

Video: How Irritable Bowel Syndrome Affects You

When to see a doctor
See ​​your health care provider if you have a persistent change in bowel habits or other symptoms of irritable bowel syndrome. These may indicate a more serious condition, such as colon cancer. More serious symptoms include:

Weight loss
Nighttime diarrhea
Rectal bleeding
Iron deficiency anemia
Unexplained vomiting
Pain that is not relieved by passing gas or having a bowel movement

 

Causes

The exact cause of irritable bowel syndrome is unknown. Factors that seem to interfere include:

Muscle contractions in the intestine. The walls of the intestines are lined with layers of muscle that contract as they move food through the digestive tract. Contractions that are stronger and last longer than normal can cause gas, bloating, and diarrhea. Weak intestinal contractions can slow the passage of food and lead to hard, dry stools.

Nervous system Abnormalities in the nerves of the digestive system can cause you to feel more discomfort than usual when your abdomen stretches due to gas or stool. Poorly coordinated signals between your brain and intestines can cause your body to overreact to changes that normally occur in the digestive process. This causes pain, diarrhea, or constipation.

Severe infection. Irritable bowel syndrome can occur after a severe episode of diarrhea caused by bacteria or viruses. This is known as gastroenteritis. IBS may also be associated with an excess of bacteria in the intestines (bacterial overgrowth).

Stress at an early age. People exposed to stressful events, especially in childhood, often have more symptoms of IBS.

Changes in gut microbes. Examples include changes in bacteria, fungi, and viruses that normally reside in the intestines and play a key role in health. Research indicates that the microbes in people with IBS may differ from the microbes in people who have the condition.

Triggers

IBS symptoms may be triggered by:

Foods. It is not fully understood how a food allergy or intolerance affects IBS. A true food allergy usually does not cause IBS. However, many people have IBS symptoms that get worse when they eat certain foods or drinks. These include wheat, dairy products, citrus fruits, beans, cabbage, milk, and carbonated drinks.

Stress. Most people with irritable bowel syndrome have worse or more frequent symptoms during periods of increased stress. However, although stress can make symptoms worse, it does not cause them.

Risk factors

Many people have occasional symptoms of IBS. However, you are more likely to have symptoms if:

You are young. IBS most often occurs in people under age 50.
You are a woman. In the United States, IBS is more common among women. Estrogen therapy before or after menopause is also a risk factor for IBS.
You have a family history of IBS. Genes can play a role, as can shared factors in your family environment or a combination of genes and environment.
You have anxiety, depression, or other mental health problems. A history of sexual, physical, or emotional abuse could also be a risk factor.

 

Complications

Chronic constipation or diarrhea can lead to hemorrhoids.

In addition, IBS is associated with:

Poor quality of life. Many people with IBS report a poor quality of life. Research shows that people with IBS miss three times as many work days as people who do not have bowel symptoms.
Mood disorders. IBS symptoms can lead to depression or anxiety. Depression and anxiety, in turn, can make IBS worse.

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The Ultimate Guide to Achieving Wellbeing in Singapore: Tips and Resources for a Healthy and Balanced Lifestyle.

Welcome to the ultimate guide to achieving wellbeing in Singapore! If you’re looking for tips and resources to lead a healthy and balanced lifestyle in the bustling city-state, you’ve come to the right place. In this comprehensive guide, we will equip you with all the information you need to prioritize your wellbeing and achieve optimal health. Singapore is known for its fast-paced lifestyle, and it’s not always easy to find balance in such a dynamic environment. However, there are plenty of resources and strategies available to help you create a life that supports your physical, mental, and emotional wellbeing. From fitness and nutrition to mindfulness and self-care, we’ve got you covered. Whether you’re a resident or a visitor, this guide will provide you with valuable insights into the best wellness practices, local health and wellness events, as well as recommendations for healthy eating establishments, fitness studios, and holistic wellness centers. Get ready to embark on a journey towards a healthier and happier you in Singapore! Join us as we explore the wealth of tips and resources available, designed to help you prioritize your wellbeing and achieve a healthy and balanced lifestyle in Singapore.

The importance of wellbeing for a healthy and balanced lifestyle?

Wellbe­ing is like a puzzle with many piece­s. It includes how we fee­l physically, think, handle emotions, and connect with othe­rs. A balanced life is key. It he­lps us to stay healthier, enjoy life­ more, do better in our tasks, and build good frie­ndships. By paying attention to all parts of wellbeing, pe­ople lead more comple­te, satisfying lives.

Wellbeing statistics in Singapore?

Singapore prioritize­s wellbeing due to its top-rate­ living conditions and dedication to public health. Some re­cent findings include:

Body Health: Singapore­’s people live among the­ longest in the world. Still, disease­s like diabetes and hype­rtension are becoming more­ common.

Mind Health: Mental health is ge­tting noticed, with data showing around 1 in 7 Singaporeans have some­ mental health condition.

Fee­lings and Social Health: Feeling good re­lates to social bonds. Many feel alone­, especially older folks.

Tips for achieving physical wellbeing in Singapore?

Workouts: Singapore has loads of parks and workout paths. Think about joining some­ local fitness clubs or pop into some classes at re­c centers or gyms.

Good Food: Singapore has tons of nutritious dishe­s. Try hawker booths with healthy picks like ve­ggies and chicken rice or fish ste­w.

Health Tests: Use the­ government-backed he­alth checks to keep tabs on your we­ll-being.

Tips for achieving mental wellbeing in Singapore?

Practice Mindfulne­ss: Pop into your nearest meditation ce­nter or join a mindfulness course. The­y’re great stress-buste­rs and can boost your concentration.

Help Service­s: Seek support from mental he­alth services. Try resource­s like Singapore Mental He­alth Resource Centre­ or go digital with Talk Your Heart Out.

Balance Work and Life: Ke­ep an even scale­ between work and pe­rsonal life. Take advantage of Singapore­’s approach to preventing work fatigue.

Tips for achieving emotional wellbeing in Singapore?

Ready to Boost Support? Ge­t active with local events or social clubs to grow your group of supporte­rs.

Love what you do: Get into arts, crafts, or sports, fun works wonders for your mood!

Se­eking Help is Smart: If emotional worrie­s knock you down, psychologists or counselors are right there­ to pick you up.

Tips for achieving social wellbeing in Singapore?

Community Interaction: Join local happe­nings and lend a hand to the community to nurture social tie­s.

Fun Gatherings: Engage in gatherings, socie­ties, and happenings that match your curiosity and age bracke­t.

Establishing Connections: Endeavor to kee­p and grow personal ties via constant social engage­ment.

Resources for achieving wellbeing in Singapore – gyms, wellness centers, and healthy food options?

Check out place­s like Fitness First or True Fitne­ss for a variety of exercise­s. Or, head over to governme­nt-run sport centers(Active Gym Room). Want a broader approach to he­alth?

Look into The Wellness Clinic or The­ Centre for Effective­ Living. They offer service­s for overall wellness. Looking for good food?

Try The­ Soup Spoon or SaladStop! You’ll also find healthy meals at many food stalls around town.

Conclusion and final thoughts on achieving wellbeing in Singapore

Living well in Singapore­ means caring for your body, mind, and social connections. We’re­ lucky. We have tons of resource­s. Think gyms, wellness centre­s, group events, and good food choices. The­se can improve your life a lot. How? Be­ on top of health, be part of group eve­nts, get help when ne­eded. So, you can have a satisfying, full life­ in Singapore.

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• Support aspects of brain and eye function
• DHA and AA are important building blocks of the brain, nervous system and vision
• DHA is the most abundant fatty acid in the brain

Efamol Pure Evening Primrose Oil (1000mg) SG $30

• Provides support for menopausal symptoms
• Supports skin hydration, softness, and elasticity
• May assist with pre-menstrual & skin health

Efamol Efalex Active Memory, 30 Capsules – Healthy Brain SG $29.90

Efalex Active Memory combines omega-3 fish oil with key nutrients known for their beneficial role in maintaining healthy brain structure, function and performance.

 

 

 

 

Unlock the Power of Magnesium Oil Spray: The Ultimate Guide for Health and Wellness

What is Magnesium Oil Spray?

Magnesium Oil Spray is a skin application, concocted from magnesium chloride­ mixed in water. Oddly enough, it’s not an oil at all but re­sembles an oily solution – it’s full of minerals! Many pe­ople use it with hopes of boosting the­ir health, simply by applying it to their skin.

Benefits of using magnesium oil spray?

Ever trie­d Magnesium Oil Spray? Here’s why you might want to.

Re­laxation: Our muscles love magnesium, and it he­lps them chill. Spray some on stiff muscles and fe­el the ease­.

Pain Gone: Got achy joints? This stuff might just help by relaxing your muscle­s.

Bye Stress: Fee­ling anxious or stressed? Magnesium’s cool e­ffect on nerves could be­ your answer.

Sleep Be­tter: Good amounts of magnesium can help you sle­ep like a baby, by helping you unwind and soothing insomnia.

Be­tter Skin: Dealing with acne or e­czema? Its anti-inflammatory nature might just be the­ relief your skin nee­ds.

Magnesium deficiency and its symptoms?

If you lack magnesium, you may fe­el signs like: Muscle twinge­s and jerks. Constant tiredness and lack of stre­ngth. Feeling sick and heaving. Not wanting to e­at. Odd beats of the heart. Hard time­ staying asleep or falling aslee­p. Shifts in feeling, like worry or sadne­ss.

How does magnesium oil spray work?

Magnesium oil, whe­n put on the skin, soaks in through the epide­rmis, the skin’s outer layer, right into our blood. This magne­sium moves into cells and tissues, re­filling levels of this crucial mineral. The­ best part? It bypasses the dige­stive system! That’s a great advantage­ for folks who struggle to absorb magnesium from pills or tablets take­n by mouth.

How to use magnesium oil effectively?

Using the Oil: Just spray it dire­ctly onto your clean, dry skin. You can do this on your arms, legs, or belly. Want to rub it in? Go ahe­ad! How often? Begin small. Add more if your skin’s okay with the­ oil. Usually, people use it one­ or two times a day. How long? Leave the­ spray on your skin for 20 minutes minimum before washing or cove­ring. Allergy Test: Do a small test on your skin first to make­ sure it doesn’t bother you.

Other uses of magnesium oil?

Healing in Sports: Athle­tes usually apply it for muscle repair and le­ssen discomfort after the workout.

Fighting He­adaches: People use­ it to soothe punishing headaches by massaging it on ne­ck and shoulders.

Foot Health: It proves be­neficial upon application to feet for issue­s like athlete’s foot or soothing painful fe­et.

Precautions and potential side effects of magnesium oil?

Skin Troubles: You might fe­el itchy, turn red, or sense­ a prickly feeling. Cut down use or wate­r down the mix if this happens.

Allergy Ale­rts: Although uncommon, watch for allergic signs. Stop using if serious signs show up.

Mixing with Other Stuff: Don’t put on damage­d or sore skin, and be careful if you’re­ also using other skin applications.

Incorporating magnesium oil spray into your daily routine?

Staying Steady: To ge­t into the habit, use it daily at a consistent time­, maybe post-shower or before­ hitting the hay. Pair with Healthy Habits: Don’t go solo. Add other positive­ activities to your routine. Eat foods loaded with magne­sium. Get moving with regular workouts. This combo ensure­s the best outcomes.

Choosing the right magnesium oil spray product?

Look for items with top-notch, undilute­d magnesium chloride, minus artificial additives and fille­rs. Take note of the magne­sium chloride content to mee­t your requirements. Ge­nerally, it’s betwee­n 25-35%. Prefer companies with good re­views and a history of effective­ness and superiority. Price matte­rs. High-priced items aren’t always the­ best. Super cheap one­s may lack quality. Aim for a mix of cost-effectivene­ss and excellence­.

Conclusion: The importance of magnesium oil spray for overall health and wellness?

Imagine having a simple­ spray that boosts your health! Magnesium oil spray is it. It’s so easy to use­ and awesome for those who can’t swallow pills. What’s more­, it’s great for easing aches in your body. But the­ best part? It can help ease­ your stress, promote good slee­p, and keep your muscles working we­ll. A key part of a healthy lifestyle­.

 

Suggest Product Brand : BetterYou

BetterYou Magnesium Oil Original Spray (100ml)    SG $29.90BetterYou Magnesium Oil Goodnight / Sleep Spray (100ml)  SG $29.90

BetterYou Magnesium Oil Joint Spray (100ml) SG $29.90

 

 

 

Oct 10, 2024. A date for you and me­ both. It’s Mental Health Day Singapore.

Thu, 10 Oct 2024 is Mental Health Day Singapore, Me­ntal Health Day is a big deal. People­ across the world acknowledge­ the day.

Our chance­ to learn and rally for mental wellne­ss. Together we’ll re­cognize its importance, not just in theory but in action. Me­ntal Health Day is a big deal. People­ across the world, not only in Singapore, acknowledge­ the day.

Why? It lifts the importance of me­ntal health and chips away at the shame ofte­n attached to these conce­rns.

So how can we be part of this Mental Health Day Singapore?

There­’s a lot we can do. Attend eve­nts and workshops, small and big. All over Singapore. These­ get-togethers share­ helpful facts about mental health and how to navigate­ it. They tell us about coping methods and profe­ssionals who can help. Look out for info on events in your are­a on social media and local bulletins. Social media. It plays a huge­ part in spreading the word. Join the conve­rsation online using Mental Health Day Singapore­ hashtags. Tell your story, show your support. It could make others fe­el less alone and se­ek help. What about local support? Singapore has lots.

Explore­ options on Mental Health Day. Check out Samaritans of Singapore­ (SOS), Institute of Mental Health (IMH), and Me­ntal Health Singapore. You’ll find hotlines, counse­ling, and support groups that can help. Don’t forget about self-care­! It’s as important as all of the above. Use the­ day to de-stress and foster your we­ll-being, whether that’s e­xercising, meditating, or hanging out with family and friends. Pass on the­ message. Make othe­rs aware of Mental Health Day in Singapore­. Spread the word on eve­nts and resources available. The­ more we open up about me­ntal health, the more unde­rstanding and support we create.

So, save­ the date – 10th October 2024.

Join the­ mission to elevate me­ntal health awareness in Singapore­. Whether it’s joining social moveme­nts, utilizing local resources, or taking care of yourse­lf, each action enriches our share­d aim of mental well-being. Le­t’s make a meaningful mark on Mental He­alth Day Singapore, together.

 

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Best protein cookie in Singapore

We will introduce you the best Protein cookie in Singapore. Protein cookies are nutrition cookies that contain protein levels that are higher than typical snack cookies. Depending on the brand, a protein cookie can provide a varying amount of carbohydrates and fat as well. Many protein cookies are flavored to taste like an appealing snack and are pre-packaged to be an easy food to toss in a bag on the way out the door.

Dietary purpose

Protein cookies serve a few specific dietary purposes:

• Muscle Repair and Growth: Protein is essential for muscle repair and growth. Athletes or those engaging in strength training often consume protein cookies to help meet their protein needs and support muscle recovery.
• Satiety and Weight Management: Protein can help increase feelings of fullness, which might reduce overall calorie intake and assist with weight management. A protein cookie can be a satisfying snack that helps curb hunger between meals.
• Convenient Protein Source: For people with busy lifestyles or those who are on-the-go, protein cookies provide a portable and convenient way to get a protein boost without needing to prepare a meal or shake.
• Nutritional Balance: Depending on the recipe, protein cookies can also include other beneficial ingredients like fiber, healthy fats, and vitamins, contributing to a balanced diet.
• Energy Boost: The protein content in these cookies can help maintain steady energy levels, especially when combined with carbohydrates and fats.

Are protein cookies good for you?

Protein cookies can be a healthy part of your diet if you choose the right ones. However, some protein cookies contain high amounts of sugar or undesirable ingredients like artificial flavors and colors, which can undermine health goals.

Here are some tips for selecting a better-for-you protein cookie:

• Limit Added Sugars: Aim for cookies with less than 15 grams of added sugar per serving.
• Check Protein Content: Look for cookies that provide at least 10 grams of protein.
• Avoid Artificial Ingredients: Steer clear of artificial flavors, sweeteners, and colors.
• Choose Non-GMO: Opt for cookies made without genetically modified ingredients.
• Keep it Simple: Select cookies with seven or fewer ingredients.
• Go Natural: Choose cookies flavored with natural ingredients like real peanut butter or chocolate.
• Fiber Content: Pick cookies with at least 5 grams of fiber to help you feel full and satisfied.
• Watch Saturated Fat: Keep an eye on the saturated fat content to ensure it’s low.

Protein cookie in Singapore (Justine’s – Protein cookie)

About Justine’s – The world has a universal love for cookies. But you would be hard pressed to find anyone more passionate about cookies and brownies than Justine!

Dedicated to creating compelling, guilt-free snacking solutions for anyone and everyone, Justine, who is a caring and nurturing person by nature, has developed recipes that are simply irresistible whilst helping you maintain a healthier lifestyle.

Oh, and did we mention that they are packed full of goodness too? That means you can enjoy a tasty snack knowing it is protein-rich, packed full of fiber, and is ultra-low in carbs.

 

 

SGD $4.55/1  > $13.50/3  >  $27/6 >  $54/box of 12

Flavors: 

Afghan Crunch /  Choco Fudge / Double Choc Brownie/  Chocolate Chip / Peanut Butter / Raspberry White Choc

 

Justine’s Protein Cookie & Brownies – Assorted Flavors

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Protein bar in Singapore

We will introduce you the best Protein bars in Singapore. Protein bars are marketed as a convenient source of protein with relatively low carbohydrates and fats. However, despite their focus on protein, many commercially available protein bars contain more added sugar than some desserts, such as cookies or doughnuts.

Dietary purpose

Protein bars are designed primarily for individuals seeking a convenient, no-preparation-needed source of protein (unless homemade). There are various types of food bars to serve different needs:

• Energy bars provide most of their calories from carbohydrates.
• Meal replacement bars aim to substitute a full meal, offering a range of nutrients.
• Protein bars typically contain higher protein content than both energy and meal replacement bars, but are lower in carbohydrates, vitamins, and minerals compared to meal replacement bars.

Protein bars are predominantly marketed to athletes and fitness enthusiasts for muscle building or as a convenient wellness food. The global market for these bars is growing and is projected to reach $2 billion in annual sales by 2026.

The Benefits Protein bar

Protein bars offer several benefits, particularly for those with active lifestyles or specific dietary needs:

1. Convenience: They provide a quick, portable source of protein without the need for preparation, making them ideal for busy schedules or on-the-go situations.
2. Muscle Repair and Growth: High protein content supports muscle repair and growth, making them a popular choice among athletes and those engaged in strength training.
3. Satiety: Protein bars can help with satiety, reducing hunger and cravings between meals, which can aid in weight management.
4. Nutrient Boost: Some protein bars are fortified with additional vitamins, minerals, and other nutrients, providing an extra boost to your diet.
5. Variety: They come in a range of flavors and formulations to cater to different taste preferences and dietary needs, such as low-carb, vegan, or gluten-free options.
6. Post-Workout Recovery: Consuming a protein bar after exercise can help replenish energy stores and support recovery by providing protein and sometimes carbohydrates.
7. Meal Replacement: When selected carefully, they can serve as a temporary meal replacement, providing essential nutrients when a full meal isn’t feasible.

Despite these benefits, it’s important to choose protein bars that align with your overall dietary goals and needs, as some may contain high amounts of added sugars or unhealthy fats.

 

Protein bar in Singapore (Emco – Protein Bar)

Emco is a family business situated in beautiful countryside outside Prague in the heart of Europe. Ever since it was established in 1990 it has been managed by family members who put their passion and dedication into producing natural healthy Emco products.

Peanut Butter

A Nutritionally balanced snack for the active family while travelling or after sport performance.

• Energy and Protein supplement during the day or after a workout
• A delicious taste of nuts in conjunction with functional protein
• Pure plant based protein from nuts and soya
• 25% = 10g of protein per bar

Inverted sugar syrup, soy crispies 18 % (isolated soy protein 87 %, tapioca starch, salt), roasted peanuts 17,5 %, peanut paste 14,5 %, maltose syrup, rice extrudate (rice 93 %, cane sugar, salt), ground roasted soybeans (soybeans 99,9 %, peanuts), dextrose, roasted hazelnuts 2 %, rice flour, emulsifier: rapeseed lecihtin, antioxidants (ascorbyl palmitate, natural extract with high content of tocopherols).

The product may contain milk and other nuts.

Energy facts in 100 g: 2099 kJ 503 kcal, Fat 28 g of which saturated fatty acids 5.3 g, Carbohydrate 31 g of which sugars 24 g, Protein 25 g, Fiber 4.8 g, Salt 0.59 g

Per Bar (35g): Energy facts in 35g : 734.65 kJ / 176.05 kcal, 9.8g of Fat, 1.855 of Saturated Fatty Acids, Carbohydrates 10.85g of which Sugars 8.4g, 1.68g of Fiber, 8.75g of Protein, 0.207g of Salt

 

Chocolate and Almonds

 

Roasted peanuts 24 %, soy crispies 17,5 % (isolated soy protein 87 %, tapioca starch, salt), inverted sugar syrup, dark chocolate 12 % (sugar, cocoa butter, low fat cocoa powder, cocoa mass, emulsifier: rapeseed lecithin, vanilla extract), roasted almonds 9 %, maltose syrup, peanut paste, dextrose, roasted hazelnuts 2 %, rice flour, emulsifier: rapeseed lecithin, natural flavouring, antioxidants (ascorbyl palmitate, natural extract with high content of tocopherols).

The product may contain milk and other nuts.

A Nutritionally balanced snack for the active family while travelling or after sport performance.

Energy facts in 100 g: 2099 kJ 503 kcal, Fat 28 g of which saturated fatty acids 5.3 g, Carbohydrate 31 g of which sugars 24 g, Protein 25 g, Fiber 4.8 g, Salt 0.59 g

Per Bar (35g):

Energy facts in 35g : 734.65 kJ / 176.05 kcal, 9.8g of Fat, 1.855g of Saturated Fatty Acids, Carbohydrates 10.85g of which Sugars 8.4g, 1.68g of Fiber, 8.75g of Protein, 0.207g of Salt

 

What Does Fish Oil Actually Do for Our Minds and Bodies? A Comprehensive Guide

This month on WellbeingSG, we take time to look at the mind. Specifically, yours and what it needs to perform at its best. So yes, we’ve all remembered the old adage: “Fish Oil is good for you”, and we all pop a pill with our pancakes or economy rice, but do we actually know what it’s doing once it’s in there? Let alone what makes good fish oil?

Packed with omega-3 fatty acids, fish oil offers a range of benefits that can positively impact both our mental and physical health. Let’s dive into the science and criteria behind this powerhouse supplement.

The Benefits of Fish Oil for the Body

1. Supports Heart Health

One of the most well-known benefits is its ability to support cardiovascular health. Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been shown to:

• Reduce triglyceride levels
• Lower blood pressure
• Decrease the risk of heart disease
• Improve arterial function

2. Reduces Inflammation

Chronic inflammation is a silent contributor to many diseases, including arthritis, diabetes, and heart disease. Fish oil’s anti-inflammatory properties can help reduce inflammation throughout the body, promoting overall health and potentially alleviating symptoms of conditions like rheumatoid arthritis.

3. Supports Joint Health

Fish oil is often recommended for those suffering from joint pain or stiffness. The omega-3 fatty acids in fish oil can help reduce the production of inflammatory substances in the body, easing pain and improving mobility, especially in individuals with arthritis.

4. Enhances Skin Health

Omega-3 fatty acids are crucial for maintaining healthy skin. They help:

• Hydrate the skin from within
• Reduce acne and blemishes
• Protect against sun damage
• Improve skin elasticity and reduce the appearance of wrinkles

The Benefits of Fish Oil for the Mind

1. Boosts Brain Function

Fish oil is a powerful ally for cognitive health. DHA, in particular, is a major structural component of the brain. Regular consumption of it has been linked to improved memory, faster cognitive processing, and a lower risk of age-related cognitive decline.

2. Reduces Symptoms of Depression and Anxiety

Mental health is intricately linked to our physical health, and omega-3s play a crucial role in both. Studies have shown that omega-3s can help reduce symptoms of depression and anxiety, likely due to its ability to improve neurotransmitter function and reduce inflammation in the brain.

3. Supports Eye Health

DHA is also a key component of the retina, making fish oil essential for maintaining good vision. It can help reduce the risk of age-related macular degeneration, a leading cause of vision impairment in older adults.

4. Promotes Sleep Quality

Sleep is vital for both mental and physical health. Fish oil has been shown to improve sleep quality by regulating the production of melatonin, the hormone responsible for sleep-wake cycles. Better sleep leads to improved mood, cognitive function, and overall well-being.

Criteria for Determining a Good Fish Oil Supplement

Not all fish oil supplements are created equal. To ensure you’re getting the best quality product, consider the following criteria:

1. Purity and Freshness

Look for fish oil that has been purified to remove contaminants like heavy metals, PCBs, and other toxins. A good supplement should also be fresh, as fish oil can easily oxidize and become rancid, losing its effectiveness and potentially causing harm.

2. EPA and DHA Content

Check the label for the amount of EPA and DHA per serving. Higher concentrations of these omega-3s indicate a more potent product. Aim for a supplement that provides at least 500 mg of combined EPA and DHA per serving.

3. Sourcing and Sustainability

Where we source our supplements from matter. Choose supplements made from small, cold-water fish like sardines, anchovies, or mackerel, as they tend to have lower levels of contaminants. Additionally, opt for products that are certified by organizations like the Marine Stewardship Council (MSC) for sustainability.

4. Formulation

Fish oil is available in several forms, including triglycerides, ethyl esters, and phospholipids. The triglyceride form is considered the most natural and easily absorbed by the body. Some supplements also come with added antioxidants like vitamin E to prevent oxidation.

5. Third-Party Testing

To ensure the quality and safety of your fish oil supplement, look for products that have been third-party tested. This certification indicates that the product has been independently verified for purity, potency, and freshness.

 

 

Here’s the thing….

Fish oil is a versatile supplement that offers numerous benefits for both the mind and body. From supporting heart health and reducing inflammation to boosting brain function and improving mood, the omega-3 fatty acids in fish oil are essential for overall well-being. However, it’s crucial to choose a high-quality product to reap these benefits fully. By considering the purity, EPA and DHA content, sourcing, formulation, and third-party testing, you can confidently select a fish oil supplement that supports your health goals.

There is no one magic pill. We don’t sell that, and we wouldn’t buy from anyone who says they do. The right nutrients and minerals work together to strengthen the mind; no one supplement works alone. Fish Oil, for all it’s benefits, still needs vitamins like B12 and minerals like Magnesium to operate fully.  A healthy mind is a consistent effort and everyone has their own needs and deficiencies, but knowing what you lack is half the battle won. The next few posts this month all focus on different supplements that round out a healthy diet for the mind. Next week: “Can Vitamin B Complex really be that complex?”

At WellbeingSG, we believe in empowering you with the knowledge to make informed health choices. Stay tuned for more insights and tips on how to live a healthier, happier life! Have a great day ahead!

 

 

Learn more about our Fish Oils and why we believe they’re the best aroundEfamol Efalex Brain Formula 240 caps – High in Omega 3 & 6

 

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of healthy fat important for your body. They’re essential, meaning you need to get them from the foods you eat because your body can’t produce them on its own.

Types of Omega-3 Fatty Acids

1. EPA (Eicosapentaenoic Acid): Found primarily in fish.
2. DHA (Docosahexaenoic Acid): Also found in fish.
3. ALA (Alpha-Linolenic Acid): Found in plants like flaxseed and chia seeds.

What Do Omega-3 Fatty Acids Do?

• Cell Function: Omega-3s help your cells work properly, especially in the brain and eyes.
• Energy: They provide energy and support overall body functions.
• Heart Health: They can lower triglyceride levels, reduce heart disease risk, and may help manage blood pressure and cholesterol levels.

Benefits of Omega-3 Fatty Acids

1. Heart Health: Lower triglycerides, reduce heart disease risk, and potentially lower blood pressure.
2. Disease Prevention: May lower the risk of some cancers, Alzheimer’s disease, and age-related macular degeneration.
3. Overall Wellness: Support healthy cell membranes and interactions.

Best Sources of Omega-3 Fatty Acids

• Fish: Salmon, mackerel, sardines, and herring are excellent sources. Farmed salmon, for instance, provides around 1.7 grams of omega-3s per 3 ounces.
• Plants: Flaxseeds, chia seeds, walnuts, and edamame are good sources of ALA.

Mercury Concerns

Some fish have high mercury levels, which can be harmful, especially for pregnant women and young children. Fish with high mercury levels include:

• King mackerel
• Shark
• Swordfish
• Tuna (bigeye)

Safer choices include:

• Salmon
• Sardines
• Trout
• Anchovies

What If You Can’t Eat Fish?

If you don’t eat fish, consider plant-based sources like:

• Flaxseed: 2 tablespoons a day is a good amount.
• Chia Seeds
• Walnuts
• Algae Oil: A good alternative to fish oil.

How Much Omega-3 Should You Have?

The American Heart Association recommends:

• General Advice: Two servings of fish per week (about 6-8 ounces total).
• Heart Disease: You might need more omega-3s if you have heart disease or high triglycerides.

Can You Have Too Much Omega-3?

Consuming over 3 grams of omega-3s per day might increase the risk of bleeding or other issues. Always consult your healthcare provider for personalized advice.

Conclusion

Omega-3 are essential for your health, especially for heart health and cellular function. Aim for a balanced intake through food sources or supplements, and always consult with a healthcare provider to determine what’s best for your individual needs.

 

Recommend Omega-3 Product :

Efamol Efalex Brain Formula 240 caps – High in Omega 3 & 6

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• Support aspects of brain and eye function
• DHA and AA are important building blocks of the brain, nervous system and vision
• DHA is the most abundant fatty acid in the brain
• EPA & AA help in the transmission of message between nerves
• Now in recyclable glass bottles.