Tag Archive for: SKIN VITALITY

CAFFEINE. BENEFITS VS RISKS

Caffeine-coffee

Traditionally a nation of tea lovers, and now just as fond of our coffee, most of us kick-start our mornings with a hot brew. In fact, in the UK we drink 165 million cups of tea per day and 70 million cups of coffee! But how much (if any) caffeine is too much? And are tea and coffee are good or bad for you? This week I’m going to answer these questions and give you the facts on caffeine and your favourite drinks.

Caffeine – The Facts

man-doing-exercicies-intelligent

Caffeine is a drug, its effects include boosting alertness, mental clarity and focus and improving our mood, helping us feel like we can take on the day. It does this by stimulating the central nervous system, blocking the action of adenosine, a chemical that makes us feel drowsy and sleepy. When it wears off however, the opposite effects can be experienced – lack of energy, difficulty concentrating and feeling low. This often prompts us to reach for a second cup, and then a third, a fourth and so on… Like any drug, caffeine has the capacity to be addictive and tolerance will build up over time meaning that you have to drink more to get the same ‘buzz’.

stress-woman

The effects of too much caffeine can be unpleasant including sleep problems, anxiety, nervousness, shaking, headaches, nausea, appetite changes and heart rhythm disturbances. In the long run, relying on caffeine to fuel you through the day tends to drain your body’s natural energy. Another affect of caffeine is that it is a diuretic, meaning that it makes us go to the loo and lose water from the body, which can lead to dehydration.

On the other hand, caffeine and tea and coffee consumption in moderation have been linked to several health benefits. Caffeine can be useful for increasing cognitive function, co-ordination and exercise performance in certain circumstances. There is also evidence that moderate consumption can reduce the risk of some diseases, including protecting the brain and cardiovascular system. Coffee and tea both come from plants and are a rich source of antioxidants, plus they contain vitamins and minerals, as well as being completely natural.

tea2

Tea

Black, green and white teas may taste different but they actually come from the same plant, camellia sinensis. The difference is due to the way the leaves are harvested and processed. Black tea is allowed to oxidise slightly, which increases the caffeine content as well as bringing out the richer flavour. Black tea is a good source of antioxidants along with folate, magnesium, fluoride and phosphorous. It also contains theaflavin, an antioxidant that lowers cholesterol levels (1) and encourages alpha (relaxing) brain waves – the reason that a ‘nice cup of tea’ has soothing effects, while at the same time the caffeine provides a ‘pick-me-up’.

Both green and white teas contain the powerful antioxidant EGCG (epigallocatechin-3-gallate), which has been shown to have many health benefits. Green tea is one of the healthiest foods you can add to your diet, being one of the richest dietary sources of antioxidants. Its well-studied health benefits include lowering cholesterol, helping weight loss by increasing energy burning and reducing fat digestion (2), protecting the heart, lowering the risk of several diseases, protection against the flu and even against sun damage to the skin. Green and white teas are less processed, higher in antioxidants and generally lower in caffeine than black teas, making them the healthier choice.

Coffee

Coffee contains the antioxidants chlorogenic acid and caffeic acid, which have several beneficial and protective effects in the body. Coffee also contains folate, magnesium, calcium and phosphorous.

Moderate consumption of 2-4 cups has been shown in various studies to help keep the heart healthy, reducing the risk of heart disease and possibly type 2 diabetes (3). A protective effect against diseases involving cognitive decline in the elderly has also been found. Coffee may also help keep the digestive system healthy as the different antioxidants it contains help protect the digestive system against disease (4). Compounds called melanoidins are believed to encourage colon motility and anything that helps things ‘move more quickly’ is health enhancing. These health benefits are seen even with decaffeinated coffee, so it is not the caffeine causing them.

Green Coffee is ‘raw’ coffee that hasn’t been roasted, the roasting process turns coffee beans brown and gives its characteristic flavour. Green coffee contains the beneficial compounds such as chlorogenic acid, but without the caffeine. It has been shown to help lower blood pressure, balance blood sugar levels and may even help people lose weight when on a diet (5-9).

A typical coffee shop coffee can be high in calories, caffeine, fat and sugar due to what comes with it – lots of full-fat milk, extra shots and sugar-laden syrups for example. The best options are therefore either black coffee or a small cappuccino with skimmed, almond or soya milk and no sugar, syrup, cream, flavourings or other add-ins. If you simply love the taste of coffee decaf is a good option, just check with your barista that the decaf they use has been processed by the natural water-extraction process as opposed to using chemicals.

coffee

Average Caffeine Content

Espresso Shot 80mg
Cup Instant Coffee 100mg
Cup Black tea 50-80mg
Can of Red Bull 80mg
Can of Coke 30mg
Cup Green Tea 20-60mg
Cup Filter Coffee 120mg

These figures are averages but can vary quite a bit depending on variety, brewing methods etc.

My Advice

Like most things in life, balance is key where caffeine is concerned. In small amounts caffeine is fine for some people, but certainly too much will cause problems.

coffee-a-table

One of the issues is that caffeine affects everyone differently. Body size, physiology, metabolism, stress levels and how much you have eaten can all affect your reaction. This makes it hard to set safe or recommended guidelines. The Department of Health advises people not to drink more than five single espressos a day. For optimum health and energy however, I would recommend no more than 1 to 2 coffees or black teas per day. With green tea you can have more, up to about 4 or 5.

If you love your coffee, have the best quality you can, avoid instant coffee and stick to freshly ground. Decaffeinated coffee will give you the same taste and social ritual without the other effects.

Drinking an extra glass of water for every tea or coffee drunk is advisable to counteract the dehydrating effects. It is best not to drink caffeine first thing on an empty stomach and to avoid it after about 3pm to prevent sleep disturbances.

couple-cup-of-tea

Stay away from sugar-laden energy drinks and colas and supplements containing caffeine, which can contain very high amounts. People who should avoid caffeine completely are pregnant women, anyone suffering from sleep problems or chronic fatigue and anyone with anxiety problems, as caffeine has been shown to make anxiety worse.

Cutting out caffeine suddenly can lead to ‘withdrawal’ symptoms such as extreme fatigue and drowsiness, headaches, irritability and low mood, so is not advisable. Luckily the symptoms are usually short-lived, usually lasting only a few days. If you want to reduce or cut out caffeine, do it gradually to avoid symptoms. I recommend reducing by one drink per week and if you do experience problems you can have a green tea or Beauty & Go Vitality to help you through any difficult moments. Beauty & Go Vitality contains green tea for a natural energy boost, along with other energising ingredients guarana, Ginkgo biloba, coenzyme Q10 and B vitamins to support natural energy production in the body.

vitality-office

References:

1. Stensvold I, Tverdal A, Solvoll K, et al. Tea consumption. Relationship to cholesterol, blood pressure, and coronary and total mortality. Prev Med 1992;21:546-53.

2. Nagao T, Hase T, Tokimitsu I. A green tea extract high in catechins reduces body fat and cardiovascular risks in humans. Obesity 2007;15:1473-83.

3. Huxley R, Lee CM, Barzi F, et al. Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis. Arch Intern Med 2009;169:2053-63 [review].

4. Schmit, SL, Rennert HS, Rennert G, and Gruber SB. Coffee Consumption and the Risk of Colorectal Cancer. Cancer Epidemiol Biomarkers Prev April 2016 25; 634

5. Kozuma K, Tsuchiya S, Kohori J, et al. Antihypertensive effect of green coffee bean extract on mildly hypertensive subjects. Hypertens Res 2005;28:711-8.

6. Watanabe T, Arai Y, Mitsui Y, et al. The blood pressure-lowering effect and safety of chlorogenic acid from green coffee bean extract in essential hypertension. Clin Exp Hypertens 2006;28:439-49.

7. Thom E. The effect of chlorogenic acid enriched coffee on glucose absorption in healthy volunteers and its effect on body mass when used long-term in overweight and obese people J Int Med Res 2007;35:900-8.

8. Dellalibera O. Lemaire B, Lafay S. Svetol, green coffee extract, induces weight loss and increases the lean to fat mass ratio in volunteers with overweight problem. Phytotherapie 2006;4:194-7.

9. Vinson JA, Burnham BR, Nagendran MV. Randomized, double-blind, placebo-controlled, linear dose, crossover study to evaluate the efficacy and safety of a green coffee bean extract in overweight subjects. Diabetes Metab Syndr Obes 2012;5:21-7.

,

GINKGO BILOBA

ginko-biloba

I am going to tell you all about the wonderful botanical ingredient Ginkgo biloba. Also known as the maidenhair tree, ginkgo biloba is the world’s oldest living species of tree. Each individual tree can live for over a thousand years and grow up to 40 metres tall. Native to China, it also grows in America, Korea and closer to home in France. It has been used medicinally for thousands of years and is one of the most popular and well-known herbal ingredients used today. The leaves of the tree are used for their health-giving and medicinal properties.

ginko-biloba-arbol

Ginkgo has been traditionally used in China for more than four thousand years. The Chinese used it for its cognitive benefits, as a remedy for asthma and also ate the nuts for their ‘strengthening’ properties.

Today, scientists understand how ginkgo biloba works, and there are three key ways it produces beneficial effects in the body. Firstly it has a potent antioxidant effect, secondly it increases circulation and blood flow, and thirdly it makes blood less thick by mildly inhibiting blood platelets from clumping together.

women pinching skin on her body

Skin Health

Ginkgo biloba’s powerful antioxidant effect is due to the presence of high levels of flavonoids and other beneficial antioxidant substances called terpenoids. Antioxidants like these protect our cells, including the skin cells from environmental damage and the everyday ‘wear and tear’ that causes ageing.  This damage is caused by ‘free radicals’ and the antioxidants literally mop them up to prevent them from causing damage. In addition, ginkgo can increase blood vessel dilation and stimulate blood flow to extremities of the body, including the skin. Improved circulation in the skin means more efficient delivery of oxygen and skin-feeding nutrients along with removal of waste products, which means less free radicals and healthier skin.

Heart Health

The effect on blood density means that ginkgo helps protect against circulatory diseases including atherosclerosis, or clogging of the arteries. Its antioxidant powers have been shown to help protect the blood vessels and cardiovascular system further, making it an all-round tonic for a healthy heart and cardiovascular system.

Healthy Eyes

Ginkgo biloba keeps our eyes and vision healthy through its protective antioxidant effects. It has been shown to help improve vision and visual field damage in people suffering with the eye disease glaucoma1. There is also evidence that its eye protecting effects could benefit diabetics who routinely suffer with eye problems2 and also people with macular degeneration, a common age-related eye disease that can lead to blindness(3).

woman walking in field of yellow flowers

Brain Function

Ginkgo biloba’s ability to increase blood flow to the brain has been found in studies to enhance thinking ability and memory in healthy older adults. It is beneficial in helping to prevent age-related cognitive decline, which is the gradual reduction in brain function and memory that happens as we age. Studies have also found benefits for people suffering with anxiety and depression4 along with other more serious mental health and age-related brain conditions.

Other Uses

Other uses for ginkgo include for altitude sickness, vertigo, the skin complaint vitiligo and asthma. It is also commonly used in the treatment of migraines, PMS and tinnitus, although the scientific evidence is less conclusive for these conditions.

 ginko-biloba-regalo-de-la-naturaleza

woman holding beauty and go drink

BEAUTY & GO SKIN VITALITY

Beauty & Go Vitality contains Ginkgo biloba along with other energising ingredients such as guarana, green tea, coenzyme Q10 and baobab. It makes the perfect ‘morning after’ energising pick-me-up, or for when you’ve had a few late nights and need a brain boost!

People taking blood-thinning medications should not take it regularly without consulting their doctor.

References
1. Quaranta L, Bettelli S, Uva MG, et al. Effect of Ginkgo biloba extract on preexisting visual field damage in normal tension glaucoma. Ophthalmology 2003;110:359-62.
2. Lanthony P, Cosson JP. The course of color vision in early diabetic retinopathy treated with Ginkgo biloba extract. A preliminary double-blind versus placebo study. J Fr Ophtalmol 1988;11:671-4.
3. Lebuisson DA, Leroy L, Rigal G. Treatment of senile macular degeneration with Ginkgo biloba extract. A preliminary double-blind, drug versus placebo study. Presse Med 1986;15:1556-8.
4. Schubert H, Halama P. Depressive episode primarily unresponsive to therapy in elderly patients; efficacy of Ginkgo biloba extract (EGb 761) in combination with antidepressants. Geriatr Forsch 1993;3:45-53.
5. Sohn M, Sikora R. Ginkgo biloba extract in the therapy of erectile dysfunction. J Sex Educ Ther 1991;17:53-61.
6. Cohen AJ, Bartlik B. Ginkgo biloba for antidepressant-induced sexual dysfunction. J Sex Marital Ther 1998;24:139-43.

Spring Asthenia

spring-Asthenia-woman-flowers-happiness

Beating Spring Asthenia

Spring is finally here, but this doesn’t mean everyone will be full of energy and ‘the joys of spring’. In fact, some alternative health practitioners believe in a concept known as ‘spring asthenia’ whereby the change in seasons can bring on mental and physical fatigue and weakness in some people. The lasting effects of ‘hibernating’ over winter, can certainly leave us feeling heavier, sluggish and in need of a pick me up at this time of year. Here is some advice on how to boost your energy levels and get that spring back in your step.

Feed Yourself the Right Nutrients

If your diet has been less healthy over winter, you could be lacking in one or more of these important energy nutrients.

Iron

Iron is needed for transporting oxygen around the body and a lack can lead to low energy, lethargy and a feeling of apathy. Women are especially prone, due to the iron lost each month during menstruation. Eating a little good quality read meat or plenty of the vegetarian sources (spinach, kale, other leafy greens, seeds, nuts, beans, wholegrains, dark chocolate and tofu) will keep you topped up. Having vitamin C rich foods at the same time will help the body to absorb more iron.

meat-iron

spinach

B Vitamins

B vitamins are needed to release energy from food for use by cells of the body. Nuts, seeds, fish, whole-grains, peas, eggs, avocadoes & spinach are good sources and Beauty & Go Vitality contains vitamins B6 & B12. Vitamin B12 deficiency can leave you feeling mentally foggy or exhausted and as it is only found in animal foods, can be a problem for vegans. Low B6 is associated with PMS and low mood and is needed to manufacture brain chemicals responsible for sleep, happiness and motivation.

Magnesium

Magnesium is needed for energy production and is also great for the nervous system and stress levels. Unfortunately many people in the UK don’t get enough of this important nutrient in their diets and factors such as stress, alcohol, caffeine and refined sugars can cause magnesium to be lost from the body. Spinach, kale, nuts, seeds, fish, beans, lentils, whole-grains, avocadoes, bananas, dark chocolate are all good sources.

 

Coenzyme Q10

Coenzyme Q10 is a vitamin-like substance used by the body to convert food into energy. Under perfect conditions the body produces enough of its own, however stress can block production and levels naturally decline as we age. Sardines, mackerel, chicken, nuts, seeds, broccoli and spinach are good sources and one Beauty & Go Vitality contains as much as 120 sardines!

vitality

drink-water

Water

Dehydration is one of the quickest ways to see your mental and physical energy drop. Just 1-2% dehydration can lead to a 40% reduction in productivity, so drink up! We need 1.5-2 litres of fluids per day.

blood-cells

Balance Your Blood Sugar

Your energy is determined by the amount of glucose present in your bloodstream for your cells to use for energy. This includes cells of the brain as well as the body, so we are talking both physical and mental energy here, and our mood is also influenced by blood sugar levels. Keeping your blood sugar levels balanced throughout the day keeps energy, mood and appetite stable. Here’s how:

  • Regular Eating – don’t go longer than 4 hours without eating
  • Complex Carbs such as oats, rye, wholemeal bread, wholemeal pasta, sugar-free muesli, brown rice, quinoa, buckwheat, amaranth and root vegetables such as beetroot, pumpkin and sweet potato release their energy slowly and gradually
  • Protein combined with complex carbs is the KEY combination for balancing blood sugar. (Also include some healthy fats).
  • Avoid sugar and refined carbs (white bread, white flour, white pasta, pastry, cakes, biscuits) which send blood sugar rocketing, followed by a low.

Energise Your Mind

Laugh with Friends or Watch a Funny Film

Anything that makes you laugh and focuses your mind on something positive for a period of time can have an energising effect. Build in time each week for activities like this to experience the energising effects – this kind of thing is just as important for our health and energy as diet and exercise, so make it a priority.

Copy the Happiest Country

Denmark is the happiest nation according to the UN’s happiness report, so looking to them for inspiration is a good idea. They have a word ‘hygge’ which can’t be translated, as we don’t have the same concept, but is similar in meaning to ‘cosiness’. Hygge encompasses revelling in life’s simple but important pleasures all year round, so things like candlelit suppers with friends, beautiful music or simply enjoying a luxuriant evening curled up with a great book and cashmere socks.

stay-connected2

healthy-woman

Exercise Outdoors

It will improve your circulation, give you more energy and help relieve stress or low mood. Being outside will also boost levels of the happy chemical serotonin and vitamin D. If your energy is low, start by going for a gentle walk outside and build up to fast walking or jogging if and when you can.

Get enough sleep

Sleep is an essential ingredient for good energy. 7-8 hours is optimal for most people and remember it’s not just about the hours you get, sleep quality counts too. For advice and tips on getting a good sleep, click here.

dormir-mejor

Take Regular Breaks

The human brain can only concentrate and work optimally in periods of 90 to 120 minutes. Take regular breaks in between for 10-15 minutes and your productivity and energy levels will increase! Get up and move during the break for even more of an energising effect.

vitality-office

Include a daily Beauty & Go SKIN VITALITY drink

This will help give you an energy boost due to its host of energising ingredients. The herb Ginkgo biloba increases circulation, including to the brain, helping support brain function and memory. Guarana has natural stimulating properties, along with Coenzyme Q10, B vitamins and energising superfood Baobab.

TIPS FOR GETTING A GOOD NIGHT’S SLEEP

better-sleep

One in three people suffers with sleep problems according to the National Sleep Foundation, and the number of hours per night is on the decline for the rest of us, with a third of adults getting by on only 5 or 6 hours. The situation is so serious that insufficient sleep has been described by health professionals as a public health epidemic! Our busy lifestyles mean that getting enough, good quality sleep has fallen down the list of priorities while trying to squeeze in everything life demands of us.

office-stress

Sleep has thus become a much-neglected area of our health, despite its huge importance when you think that we spend about a third of our entire lives in bed! Lack of sleep can contribute to depression, anxiety, stress, weakened immune system (1), weight gain (2), skin ageing, relationship problems and an increased risk of heart disease and diabetes. In fact, sleep is as important as healthy eating and exercise for both physical and mental health, so it’s absolutely essential we address this deficit.

The good news is that everyone is born with the natural ability to sleep, so if you’re not sleeping well, it means something is getting in the way of your body’s natural ability. Identifying and removing the cause is therefore what’s needed to restore good quality sleep, along with genuinely making sleep a priority. The benefits of doing so will include improved mood, reduced disease risk, improved brain function, memory and concentration, more energy, helping appetite and weight control and slowing down the ageing process.

Sleep Facts

  • 6-8 hours is the average number of hours needed by adults
  • The average bedtime in the UK is 11.15pm
  • 50% people report that stress or worry keeps them awake at night
  • Women are 3 times more likely to suffer with sleep problems than men
  • Sleeping for more than 9 hours is also bad for health (except for children who need more sleep)

 

Sleep Hormones

The chemistry of sleep depends on two key hormones: melatonin and adrenalin. Melatonin is released by the brain, as it gets dark to induce sleep, which is made from the tryptophan, amino-acid found in protein foods. Providing the protein building blocks to make these brain chemicals is therefore key, along with the co-factors needed for the conversion process, these are folic acid, B6, vitamin C and zinc.

The second hormone is adrenalin, the ‘fight or flight’ hormone, which needs to be switched off so we feel relaxed enough to sleep. Many people find it hard to switch out of a state of general anxiety sufficiently to fall asleep, factors such as high pressure lives and over-use of technology don’t help. Learning how to switch off adrenalin in the evening is key for people who find it hard to get to sleep.

HIGH-PROTEIN-LOW-CARB

Nutrition for Good Sleep

Including foods in your diet that are high in tryptophan will ensure your body has the building blocks to produce the sleep hormone melatonin. The best sources are eggs, spirulina, fish, soya, sesame, sunflower and pumpkin seeds, turkey, chicken, oats, chickpeas, almonds, peanuts, dates, bananas, cottage cheese and yoghurt. You will also need the vitamin and mineral co-factors needed to convert tryptophan into melatonin, shown below.

Complex carbohydrates such as brown rice, sweet potatoes, root vegetables and pulses help raise the body’s levels of tryptophan and make it more available to the brain. Eating an evening meal containing both protein and a small amount of complex carbohydrates is therefore useful – for example chicken with roasted root vegetables or lentil curry with brown rice.

The mineral magnesium found in dark green leafy vegetables, nuts, seeds, wholegrains, fish, beans, lentils, avocadoes, bananas and dark chocolate calms the nervous system and relaxes muscles, helping to reduce restless legs and insomnia.

Co-factors for Sleep Hormone Production

  • Vitamin B6: nuts, seeds, fish, poultry, dried fruit, bananas, wholegrains, avocadoes and spinach. Beauty & Go Vitality also contains vitamin B6
  • Zinc: seafood, lean meat, nuts, seeds, spinach, cocoa & dark chocolate, beans, and mushrooms.
  • Folic Acid: beans, lentils, dark leafy greens, asparagus, lettuce, avocado, broccoli, oranges, wholemeal bread
  • Vitamin C: peppers, citrus fruit, kale, spinach, broccoli, strawberries, tomatoes, peas, blackcurrants, kiwis, guava, papaya.

Caffeine can take 10-12 hours to be fully metabolised and can suppress melatonin production for 10 hours. If you are having severe sleep problems, I would advise cutting it out completely, otherwise limit yourself to 1 coffee, 2 black teas, or 3 green teas per day, no later than midday. Alternative hot drinks that actually promote sleep and relaxation are chamomile, valerian and sleep formula teas. You could also try a glass of cherry juice, which contains small amounts of melatonin and has been shown in studies to increase melatonin levels, sleep duration and sleep quality (3-5).

coffee

Avoid eating too late or large, heavy evening meals, and difficult to digest foods like red meat, fried foods and spicy foods. A large meal can cause indigestion and discomfort that can interfere with sleep and eating too late means that you won’t have fully digested the food before you go to sleep, which can do the same. Aim to eat your evening meal at least 3 hours before bed to allow time to fully digest it. If work or other commitments mean you have to eat late, eat more during the day and have a light evening meal like a vegetable and lentil soup. Also avoid drinking too much fluid in the evenings if waking up in the night to go to the bathroom is an issue for you.

Conversely, going to bed very hungry can lead to low blood sugar levels at night, which results in the release of stimulating hormones. A small snack such as an oatcake or a glass of warm almond milk about 30 minutes before bed will be enough to prevent this if it’s a problem for you.

chocolate

Sugar can be stimulating, so try to avoid refined sugar in the evenings (or all together!). If you crave something sweet try natural yoghurt with berries or some dried fruit and nuts. Unfortunately, chocolate contains small amounts of caffeine, another stimulating chemical called theobromine and sugar, so should be limited in the evenings if you are sensitive. You can indulge in a few squares of the dark stuff though, just have it as an afternoon snack with some nuts.

Many people resort to a glass of wine to relax and alcohol does temporarily promote the brain-chemical GABA, which switches off adrenalin and makes us feel relaxed. Unfortunately, the effect doesn’t last and too much alcohol actually leads to GABA depletion. Although alcohol can help you fall asleep it actually reduces the quality of your sleep, so in the long run doesn’t help.

 

Other factors

Exercise and Meditation

Regular exercise helps to improve sleep quality, morning exercise is best if you can fit it in, but if you do need to exercise in the evenings watch out for over-stimulating yourself by doing anything too high intensity. Practising yoga, T’ai Chi, Pilates or meditation are all great for calming the mind and body and enhancing sleep. Yoga and meditation are both scientifically proven to improve sleep and reduce stress levels; for more information on the benefits of meditation click here.

meditation

Body Clock

Establishing a routine is the key to work with your body’s inbuilt body clock, so aim to go to bed and wake up at fairly consistent times as often as possible. Try to be in bed before 11pm, as late-hour sleep is not as beneficial as earlier sleep, and start winding down an hour before this.

Your Bedroom

Make the bedroom as restful and comfortable as possible; it should be dark, quiet, free from clutter, cool but not cold and somewhere you feel relaxed and cosy. If you live in a noisy city, earplugs and eye masks really help and getting the best bed, duvet and pillows you can are important.

have-a-shower

Technology

The screens of laptops, tablets and smart phones give off a type of light that ‘tricks’ our brains into thinking its daytime. This results in reduced production of the hormone melatonin. Avoiding exposure to bright light for an hour before bed can really help you drift off more easily. Instead establish a calming bedtime ritual, avoiding all technology and either reading something absorbing, which has been shown to reduce stress levels or have a bath as the change in body temperature helps induce sleep.

Calming Your Mind

Avoid stimulating or stressful activities close to bedtime such as watching the news, studying, high-intensity exercise, checking financial records, video games, difficult conversations and any other stressful situations. If you are anxious about anything or have a to-do list running through your mind, write it down so you can switch off from it for now, and deal with it the next day.

vitality-office

What If I Still Don’t Get Enough Sleep?

For those mornings when you feel tired and low in energy, try a Beauty & Go Vitality drink, which contains energising ingredients for your body, mind and skin. It contains natural stimulants green tea and guarana, Coenzyme Q10 needed for energy production in the body and energising superfood baobab.

Referencies
1. Kahan V1, Andersen ML, Tomimori J, Tufik S. Can poor sleep affect skin integrity? Med Hypotheses. 2010 Dec;75(6):535-7.
2. Shechter A, O’Keeffe M, Roberts AL, Zammit GK, Roychoudhury A, St-Onge MP Am J Physiol Regul Integr Comp Physiol. 2012 Nov;303(9):R883-9. doi:
Alterations in sleep architecture in response to experimental sleep curtailment are associated with signs of positive energy balance.
3. Burkhardt S, Tan DX, Manchester LC, et al. Detection and quantification of the antioxidant melatonin in Montmorency and Balaton tart cherries (Prunus cerasus). J Agric Food Chem 2001;49:4898-902.
4. Howatson G, Bell PG, Tallent J, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.Eur J Nutr 2011 Oct 30. [Epub ahead of print].
5. Pigeon WR, Carr M, Gorman C, Perlis ML (2010) Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. J Med Food 13:579-583.