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Foods to support your immune system

Your immune system works to fight off infection and boosting your immune function can help promote your overall health. One way to do this is through what you eat. Although no single food or food group holds the key to a strong immune system, your overall nutrient intake influences your

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Introduction to the brain-gut axis

The relationship between the brain and the gut, also known as the gut-brain axis, works in a bidirectional motion, where the brain and gut communicate with one another. They do so by the vagus nerve, which connects the central nervous system (CNS) and the enteric nervous system (which controls

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Is napping good for you?

Napping can have both positive and negative effects. While it can be beneficial for restoring your energy levels and topping up lost sleep, it may also start to impact your ability to get to sleep and stay asleep when you go to bed in the evenings. Here are some points

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Beginner yoga moves

Yoga is a highly effective form of exercise for improving muscle flexibility, joint mobility, core strength and coordination. It's also beneficial for mental health as it promotes relaxation and mindfulness alongside physical movement. Starting with simple poses can help you ease into this popular form of exercise. Here

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Should you hire a personal trainer?

Deciding whether to get a personal trainer depends on your unique fitness goals, individual preferences, and current life circumstances. Here are some important factors to consider when you’re deciding whether or not to hire a personal trainer: * The cost of a weekly trainer and your budget or current financial

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Why should I try working out at home?

The gym can be an ideal place for getting an excellent training session thanks to its motivating environment, extensive range of equipment, and well-equipped exercise studios. However, you can still achieve your fitness goals without entering a gym. Here are some key benefits of choosing to work out at

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HIIT vs. LISS workouts

HIIT refers to High-Intensity Interval Training, and LISS is short for Low-Intensity Steady-State. Both are forms of cardiovascular exercise and have their own benefits and drawbacks. Understanding the differences between the two can help you decide which one aligns better with your fitness goals and personal preferences.

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Healthy snacks to try when you're hungry

When hunger strikes between meals, choosing healthy snacks is helpful for maximizing your nutrient intake and maintaining a healthy weight. Below, we’ve listed some deliciously healthy snacks that you can try when you’re hungry: * Chopped veggies with hummus * Dried vegetable sticks * Fresh fruits or fruit salad * Rice cakes

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Protein shakes and exercise

Whether you need to drink protein shakes to support your workouts depends on your specific fitness goals, dietary preferences and the intensity of your workout. Here are some factors to consider when deciding whether to drink protein shakes following your workout or not: * Your dietary protein intake (if you get

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Tips to balance your work and social lives

Balancing your professional and social lives can be difficult. However, it’s important for your health and wellbeing. A well-balanced lifestyle helps minimize stress, can improve your energy levels and even strengthen your relationships. Here are three helpful tips for balancing your work and social lives. Set priorities Identify

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Helpful mindful eating tips

Mindful eating refers to the process of paying close attention to the things you’re eating and your thoughts and feelings in a non-judgemental manner. Taking a mindful approach to eating can lead to an improved relationship with food and healthier eating habits. It helps us to be more

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Insomnia - overview & tips

Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep. Some insomniacs can get enough sleep hours each night but fail to achieve restorative sleep, meaning they are still somewhat sleep-deprived. Insomnia can lead to daytime fatigue, irritability and impaired functioning. What causes insomnia? Insomnia can

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Exercising ideas that aren’t running

Happily there are a myriad of fun ways to stay active and maintain a great level of physical fitness, cardiovascular and respiratory endurance and muscle mass. Give one of the following activities a try, or even better, try several! * Walking * Hiking * Cycling * Swimming * Rowing * Dancing classes * Group aerobic classes * Yoga

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Tips for a healthy relationship with food

Creating a healthy relationship with food is important for your health and wellbeing. It enables you to enjoy the foods you eat while maintaining an adequate nutrient intake. Here are some helpful tips to help you build a positive relationship with food: * Practice mindful eating * Pay close attention to your

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What is intermittent fasting?

Intermittent fasting (IF) is a dietary pattern that involves consuming your daily calories within a short timeframe and fasting for the rest of the day. A popular time frame is an eight-hour eating window followed by a 16-hour fast, although there are versions with different eating windows. Intermittent

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Tips for building core strength

Building core strength includes working your pelvis, lower back, hips and stomach. It is important for your overall balance and stability and can lower your risk of injury when exercising or performing daily tasks. Here are some effective ways to build your core strength: * Perform compound weight lifting exercises, such

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What can I eat on the Mediterranean diet?

The Mediterranean diet is a popular way of eating that originated in Mediterranean countries (although it’s popular across other parts of the world, too). The Mediterranean diet involves eating lots of fruits, vegetables, whole grains and healthy fats (in particular, olive oil). It emphasizes beans, lentils and nuts, plus

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3 exercise habits to keep you healthy

Good exercise habits are an important part of maintaining a healthy lifestyle and overall wellbeing. Exercising regularly can help to improve heart health, brain health, immune function, bone strength and mental health. However, it’s not always easy to stick with being physically active. Below, we’ve covered three exercise

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Why do we get cravings?

Cravings refer to strong desires for specific foods or types of food. They can appear for several reasons, including a range of physiological, psychological and environmental factors. Let’s take a closer look at some of the more common reasons why we experience cravings: * Poor nutrition * Poor hydration * Boredom * Stress,

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Macronutrients vs. micronutrients

Macronutrients and micronutrients are two categories of nutrients that are required for a healthy and well-functioning body. Both are essential for humans as each category provides its benefits for health. Macronutrients include carbohydrates (the body's primary source of energy), proteins and fats. Micronutrients include vitamins, minerals and

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Sleep stages: a quick overview

Sleep is a complex process characterized by stages that repeat in a cyclical pattern throughout the night. These stages are categorized into two main types - rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. Each type is associated with unique brain activity and physiological processes. NREM sleep

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How does immunity work?

The immune system comprises a wide range of organs, tissues, cells, and microorganisms that work in synergy to prevent pathogens from causing harm to you. Learning how your immune system works equips you with the knowledge to help support your immunity. In this article, we will cover some of the

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What can the nutritional rainbow do for you?

What does the phrase “eat the rainbow” mean? This simple-to-remember concept serves as a reminder to consume foods that are full of color in order to incorporate a variety of nutrients in your diet. How to eat the rainbow Generally, eating the rainbow involves including lots of fruits

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3 tasty fruits to try

Not only is fruit tasty, it is also a great source of vitamins, minerals and fiber. If you are getting tired of your regular go-tos, trying new fruits can be a fun way to expand your palette and switch up your snacks to make them more exciting. Here are

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Running tips to help prevent injuries

Running is an excellent way to stay fit and healthy, but it can also put a significant amount of stress on your body that may increase the risk of injuries. Thankfully, there are steps you can take to reduce your risk of sustaining an injury during your running sessions. Warm-