Do you find yourself daydreaming of a great night’s sleep - only to fall into bed and lay awake for hours?

Not getting enough restful sleep can leave you feeling both mentally and physically depleted, impacting both your mood and your ability to be productive through the day.

Our bodies sleep-awake cycle is driven by a tiny, but very important part of the brain called the hypothalamus. The hypothalamus is responsible for producing melatonin, the hormone responsible for keeping us awake during the day and helping us to sleep at night. Darkness signals the brain to make more melatonin, making us sleepy, while light signals it to make less, keeping us awake. When this sleep-wake cycle is disrupted, both falling asleep and staying asleep can be more difficult.

The good news is there are some great herbs and nutrients to support a good night’s sleep, starting with magnesium. Magnesium is an important mineral for supporting nervous system health and a healthy stress response in the body. Herbs of Gold Magnesium Night Plus combines high-strength magnesium with traditional sleep herbs Passionflower and California poppy, traditionally used in Western herbal medicine as nervous system relaxants, to relieve restlessness and to improve sleep. 

As we are leading into the colder months, it is important to strengthen our immune system to protect us from contracting viral and bacterial infection. Mould exposure can supress our immune system from the micro-toxins found in this fungi, which trigger or worsen symptoms such as nasal congestion, sneezing, coughing and upper respiratory infections. If you are already immunocompromised or have had prolonged exposure to mouldy environments, I would encourage you to try out some of these recommendations. 

Nutritional

Designs for Health: Liposomal Glutathione 

Mycotoxins can contribute to glutathione deficiency. Mould can increase free radical damage and oxidative stress in the body, which can also affect our glutathione production. Supplementing with glutathione can assist in mycotoxin detoxification in the body.

Designs for Health: Liposomal Vitamin C & Vitamin D

As most of us are aware, Vitamin C supplementation can boost our immune system, however it can also assist in mycotoxin detoxfication, as well as help combat free radical damage and reduce oxidative stress throughout the body. 

Supplementing with Vitamin D maintains a healthy immune system response. As mould exposure weakens our immune system, a deficiency in Vitamin D can weaken our immune system even further. There are also studies to suggest an individual with prolonged mould exposure and vitamin D deficiency have led to depressive disorders. 

As the name suggests, this comprehensive formulation contains antioxidant rich vitamins and minerals. This supplement provides maximum protection against free radical induced damage which can be caused by these microtoxins.

Bioceuticals: Quercetin

Microtoxins can induce a histamine reaction within the body by lowering IgE reactions. Quercetin can inhibit IgE reactions causing release of histamine and  increase in inflammatory markers.  

Household remedies

Optimal drying conditions include:

• Heat (27°C is ideal): lifts moisture off surfaces,
• Dehumidify: remove moisture from the air with a dehumidifier,
• Turn on any fans to speed up evaporation,
• Utilise air filters to remove fungal particulates.

You can also try this simple cleaning solution in a well ventilated area - simply mix the below ingredients in a spray bottle as use as required:

• 1⁄3 white vinegar
• 2⁄3 water
• 6 drops clove bud oil
• 6 drops castile soap

Here at Mr Vitamins, our practitioners know that as part of a balanced diet, we should not restrict ourselves from indulgence. We can however, find healthier alternatives and eliminate the guilt in consuming foods that offer little to no nutritional value. 

This is a waffle recipe I have come up with that is packed full of nutrients. It is  low GI, and especially high in protein and omega 3's, incorporating buckwheat flour, collagen powder, and chia egg. This recipe is delicious and so easy to make. 

Ingredients

(Makes 10-12)

Dry ingredients

2x cups of Lotus Buckwheat Flour
1x tsp of salt
4x tsp of Organic Times Baking Powder
1x scoop of Amazonia Raw Collagen Protein Powder
2x tbsp of Niulife Organic Coconut Sugar

Wet ingredients

1x tbsp of chia egg*
1 1/2 cup of Milk (we love oat or almond but you can choose any milk)
1/3 cup of melted Melrose Organic Coconut Oil
1x tsp of Chef's Choice Alcohol Free Pure Vanilla Extract

Method

Mix all dry ingredients in a bowl, then add in your wet ingredients. Make sure you give it a good stir until your waffle batter is free of any lumps and do not overmix, otherwise you will notice air bubbles. Pour waffle batter into waffle making machine and cook until golden and crisp, and voila! 

You can have these waffles for breakfast or as a snack. You may even want to have it for dessert with a spoonful of ice cream! 

How to make Chia Egg

Mix 1tbsp chia seeds with 2 1/2 tbsp water. Stir and let rest for 5 minute to thicken. It should be gel-like and thick.

You have decided to start incorporating collagen into your diet and have heard there is Vegan, Marine and Bovine Collagen, as well as different types? Where do you start and what is the difference?

Collagen peptides can come in different types, some of which are most commonly known and recommended as type I, II and III. These types of collagen peptides can be sourced from fish, marine, egg, chicken and beef. Collagen supplementation will often come in hydrolysed form. This means it's easier for the body to absorb as it's broken down into smaller particles.

Let's explore the different types!

Type I: known as the most prevalent type found throughout the body, and form the key structural composition of connective tissue. 
Type II: primarily found in cartilage and assists mostly in joint functionality. 
Type III: most abundant in soft tissue, and makes up majority of the supporting tissue. 

Bovine collagen

Comprised of type I & III - Choosing Bovine collagen can help maintain structural integrity of bone, and these amino acids found in Bovine collagen can assist in repairing tissue within tendons, ligaments and organs.

Mr Vitamins recommends Great Lakes Collagen Hydrolysate

Marine collagen

Comprised of type I & II - choosing Marine collagen can assist with skin integrity, skin complexion and has the ability to increase hair and nail growth. 

Mr Vitamins recommends JS Health Pure Marine Collagen

Vegan collagen

Designed to enhance and stimulate collagen production within the body by including vitamins such as vitamin C, E and A, alongside silica, biotin, lysine and zinc. 

Mr Vitamins recommend A Picture Of Health Vegan Collagen Beauty Boost Powder

Introducing Greens into your diet can offer a multitude of health benefits and is highly recommended by our Nutritionists and Naturopaths. The addition of Greens will provide you with long term health benefits and they can assist in slowing down the biological ageing process, as greens are packed with anti-ageing properties.

At Mr Vitamins, we offer a versatile range of different Greens powders and capsules that contain Spirulina, Wheatgrass, Chlorellaand Barley Grass. You may discover some formulations have added prebiotic fibre, probiotics, essential fatty acids (omega 3, 6 and 9) and digestive enzymes.

Why we recommend Greens?

• Greens provide you with energy and improve vitality,
• They are high in essential vitamins and nutrients such as Vitamin B, C, E and K and minerals like Iron, Magnesium, Calcium and Potassium,
• Greens are packed with antioxidants to combat free radical damage, oxidative stress and stimulate collagen production,
• Assist in Gut and Liver detoxification,
• Reduce inflammation throughout the body,
• Boost our immune system.

Here are some of our Greens we recommend you try for their nutrient content and flavour!

Happy Way Greens Powder

All 100% natural Greens that contains Maca & Quinoa sprouts - super energising! It includes Chicory Inulin for prebiotics, and Bacillus Coagulans for probiotics. It's tropical flavour will have you hooked. A great choice if you are introducing yourself to greens for the first time.  

A Picture Of Health Super Greens Powder

This formula contains organic apple cider vinegar, red seaweed powder and digestive enzymes. This is one to choose if you want something gentle on the stomach and also to focus on gut health.

White Wolf Greens Gut Health & Immunity

Another fantastic option if focusing on gut health as it contains anti parasitic oils such as Oregano, Thyme, Clove and Peppermint oil. A great choice if you are looking for an all-around immune booster! This formula contains Quercetin and a blend of Vitamin C from sources like Organic Camu Camu, Acerola, Blueberry and Kakadu Plum. 

Ora Organic Greens Super Powder

Also known as a complete energiser, this formula contains Tremella Mushroom, Shiitake mushroom and Maitake Mushroom Powder - a go to for enhancing cognitive function and mental clarity. This powder uses Banana Resistant Starch Powder for prebiotics as well as Saccharomyces cerevisiae for probiotics. 

Unlike an adult, a child’s immune system is relatively immature, making them more vulnerable to illness. Up until around the age of 12-14 years, the prevalence of upper respiratory infections (URTIs) is high, with children experiencing 6-8 URTIs per year in comparison to 2-3 in adults[1].

Good nutrition is essential to a healthy immune system, which can be a challenge in children who are fussy eaters or have food intolerances. A staggering 99% of Australian children aged between 2 and 18 years do not meet the recommended serves of vegetables each day, which can impact their overall immune health[2].

To circumvent these nutritional limitations, considering supplementation may be helpful in providing extra immune support. Children’s Immune Care is a delicious strawberry-vanilla tasting chewable tablet, formulated with a blend of herbs, vitamins and minerals to support immune system health in children. It can be particularly beneficial in times when a child’s immune system may be vulnerable and require extra support such as starting school or childcare or coming into the winter months. 

Children’s Immune Care contains Echinacea, a herb traditionally used in Western herbal medicine to relieve symptoms of common colds and flu, including mild fever, and relieve the severity of symptoms of mild URTIs. Nutrients such as zinc, vitamin C and citrus bioflavonoids provide synergistic antioxidant support and maintain healthy immune system function in children, especially in those with low intakes or increased demands.

Always read the label and follow the directions for use.

[1] Santich, R. & Bone, K. (2008). Phytotherapy Essentials: Healthy Children: Optimising Children's Health with Herbs. Phytotherapy Press.

[2] Australian Institute of Health & Welfare. (2018). Nutrition Across the Life Stages. https://www.aihw.gov.au/reports/food-nutrition/ nutrition-across-the-life-stages/summry

How do you respond to stress?

It’s interesting that for all of us, stress can be a different experience. Some notice physical symptoms such as sweaty palms and increased heart rate, while for others it’s more an internal response, becoming quieter, more withdrawn and with increased levels of anxiety.

No matter how you respond to stress, know there are many practical ways to help reduce the impact of stress and bring greater relaxation back to both your mind and body.   

It might sound cliché but being outdoors is one of the most effective ways to manage stress. While a variety of clinical studies have investigated the advantages of being in nature to help reduce stress, up until recently, exactly how long you needed to be in nature was unknown. This question may have been solved with a study published as recent as 2019 proving connecting with nature for a mere 20 minutes a day can be enough to lower stress hormones in the body[1].

The good news is with the weather warming up, nature is literally calling us to come and be less stressed.

Herbs and nutrients can also be helpful in nourishing the body’s response to stress - when we can’t be in nature as often as we’d like.

Herbs such as Rhodiola, Ashwagandha and Licorice can all be used to support a healthy stress response in the body while Rhodiola is also helpful in supporting both physical and mental endurance and stamina.

Herbs of Gold Stress Ease features Rhodiola, traditionally used in Western herbal medicine to relieve symptoms of stress. This comprehensive formula is also supported by Rehmannia and Licorice and the king of Ayurvedic herbs, Ashwagandha. Ashwagandha has a long history of traditional use in Ayurvedic medicine not only as an adaptogen, but also for increasing vitality and relieving general debility.

[1] Hunter, M.C.R., Gillespie, B.W., & Chen, S, Y. P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10,722.     

Have you ever tried eating according to your period? If this has never occurred to you, you’re not alone. It can be tough to plan ahead meals at the best of times.Scarlet’s in-house naturopath Brooke Oke shares how to tune into the hormonal changes of your menstrual cycle and factor in nutritional foods for optimum health and wellbeing. 

Most of us are probably aware of the different phases of our cycle and that our hormones fluctuate depending on what time of the month it is, but did you know that food and nutrition can have a big impact on this very balance? We like to use ‘food as medicine’ when it comes to hormonal health, this is a simple concept that can help you make mindful decisions when it comes to food choices and actually help alleviate things like period pain, PMS, fluid retention and headaches!

Just like seasons in a year there are four phases of the menstrual cycle, comparing these phases to the different seasons is an easy way to remember where you’re at. Here’s a step-by-step nutritional guide to what to eat off and on your period. 

Menstrual Phase (days 1-5) aka Winter

The menstrual phase is the first 5 days of your cycle, the first day of your cycle is counted from the first day of your menstrual bleed/period. Declining levels of progesterone eventually lead to the endometrium (lining of the uterus) to shed. During this phase we can feel the need to rest and take it easy. During menstruation we lose between 5-80mL of blood over the course of our bleed, this may sound like a lot but it equates to up to 6 tablespoons. Important nutrients like iron are lost through menstruation especially if you have a heavier bleed (greater than 80mL) so it can be helpful to up iron intake during this phase. 

Thinking of this phase as ‘Winter’ can help remind you to eat more warm and cooked foods, these are actually easier to digest as they are partially broken down and can deliver nutrients to our bodies more easily. Incorporating more warming spices can also be a nice way to lower inflammation and pain. 

Include:

• Slow cooked meals such as soups and stews. Bonus points for including iron rich foods such as beef, lamb, chicken, lentils or organ meats. Adding a nice source of vitamin C can support iron absorption, always add some leafy greens, lemon juice, strawberries or pineapple with meals. 
• Spices such as turmeric, ginger, cayenne pepper. Ginger is a herb that has natural anti-inflammatory properties and is great for period pain and cramps, it has been compared in studies to common NSAIDS like paracetamol and ibuprofen (1).  

Avoid:

• Avoid coffee and alcohol, these can often increase inflammation and in-turn, pain. Swap coffee for a medicinal mushroom latte or hot cacao for a loaded antioxidant beverage. 
• Fatty foods can increase prostaglandin release (pain chemicals), avoid processed foods or excess oily foods/takeaway. Small amounts of fish, olive oil and avocados are ok. 
• Avoiding dairy is important in this phase if you experience pain, heavy bleeding and skin breakouts. The proteins in dairy can convert to inflammatory agents in some people which causes a chain reaction ending in more pain, inflammation and heavy bleeding. Many people find eliminating dairy does wonders for their period issues! You wouldn’t reach for cold foods such as ice-cream, milk, iced drinks and smoothies during winter so avoid these during your bleed if you can. 

Think: Lentil dhal, slow cooked beef ragu, vegetable curry, turmeric latte with coconut milk. 

Follicular/Proliferative Phase (days 6-13) aka Spring

It’s spring, things are starting to rise and bloom! In response to rising oestrogen following the menstrual phase, the lining of the endometrium starts to thicken again to prepare for implantation of an egg. It is during this phase that we often start feeling lighter, more energised and let’s be honest- thriving. 

Utilise this new found motivation to fuel your body with a variety of wholefoods to ensure oestrogen levels do not rise too dramatically, higher than normal oestrogen levels can drive period pain, heavy bleeds, sore breasts and bigger mood swings. 

This phase is the perfect time to load up on cruciferous vegetables such as kale, cabbage, broccoli, sprouts, cauliflower, brussel sprouts and leafy greens. These types of vegetables are high in sulforaphane and other nutrients which enhance oestrogen detoxification via the liver and bowel. 

Another important note on oestrogen metabolism is fibre. High fibre foods ensure you are removing excess oestrogen via the bowel, if you aren’t moving your bowels everyday this can cause hormonal imbalances. Include more fruits, vegetables and grains. 

Hydration is essential to support healthy bowel motions and energy levels so stay on top of your water intake to feel your best during this phase. 

Think: Kale slaw, crispy roasted brussel sprouts, flaxseed and chia pudding, rice paper rolls. 

Ovulatory Phase (day 13-16)- Summer

Who doesn’t love summer, it’s heating up, you’re happy and energised. Summer aka ovulation is often when people feel their best. Once oestrogen levels reach their highest, the pituitary releases luteinising hormone (LH). This causes the ovarian follicle to release the ovum (egg) in the process of ovulation. Again, if oestrogen levels are too high you can experience ovulation pain or mood changes around this phase. 

There are a few essential nutrients to support healthy ovulation, an important milestone in the menstrual cycle to support hormonal balance whether you’re focused on fertility or not. 

Zinc, omega 3 and 6, vitamin E, vitamin A and vitamin C are all required for egg implantation. Consume loads of salmon, oysters, eggs, lentils, chickpeas, pumpkin seeds, flaxseed, sesame seeds, chia and hemp seeds. An easy way to remember these nutrients is to lean on protein, whether it is plant or animal based proteins either can be a nice addition. 

Think: Salmon rice bowls, oysters, frittata and seed mixes on everything. 

Luteal Phase (days 16-28)- Autumn

Ah the luteal phase, often a phase where things slow down and we can feel more introverted and sensitive. More intense symptoms of tender breasts, irritability, depression, bloating, anxiety and food cravings can be a symptom of progesterone that is too low. Progesterone should be steadily increasing in this phase to strengthen the endometrium lining (to support pregnancy if this occurs) but it is also important to prevent menstruation. 

Progesterone is needed to keep us feeling calm, happy, help us sleep and regulate our appetite and temperature. 

Foods which can enhance progesterone production include beans, broccoli, brazil nuts, pumpkin seeds, sunflower seeds, edamame beans, cashews, turkey, cacao and fish. These foods are also high in antioxidants, magnesium and contain precursors to serotonin, an important neurotransmitter for mood, sleep, libido and energy. 

Foods you consume in this phase can influence the quality of your menstrual bleed, hence the importance to keep your intake based on wholefoods, adequate proteins and minimal alcohol, processed foods, refined sugars and excess salt. 

Appetite can increase in the luteal phase due to the natural increase in metabolic rate, this doesn’t mean you should go hard on processed simple carbohydrates foods like chips, deep fried foods and heavy gluten meals! Try to aim for more gut friendly carbohydrates like pumpkin, roasted sweet potato, carrots, parsnip, brown rice, 

Think: Poke bowls, roasted vegetable salads, cacao protein balls. 

Start a healthy cycle in the New Year by tuning into the hormonal changes of your menstrual cycle and supporting your body with the right nutrition, movement andperiod products. 

Scarlet is Australia's new femtech startup putting periods at the centre of women's health and wellness. The brand was born out of the need to change the way we think about our cycle and the products we use each month. They're defining a new, full-cycle approach to periods that is better for your body and doesn't cost the earth.

About Brooke Oke 

Brooke Oke has practiced as a Registered Nurse specialising in mental health for almost a decade and also has a Bachelor of Health Science (BHSc). Her personal health issues inspired her to make the switch from nursing to naturopathy. When she was a teenager she suffered from chronic endometriosis, gut issues and depression and it wasn’t until she found naturopathic medicine that she was able to take control of her health and wellbeing. Brooke has her own naturopathy practice, Goodkind Naturopathy, and has a special interest in the digestive system, skin health, hormonal and immune complaints, and endocrine issues.