What supplements for a vegan diet?
With good planning and understanding, it is possible to meet your recommended daily intake for all the essential nutrients, vitamins and minerals requirements with a balanced vegan diet, or plant based diet. However, if your diet isn’t planned properly, even for just one day, you will miss out on the essentials.
The seven important nutrients that you may need to supplement on a vegan diet are:
1. Iron and 2. B12
Too little iron can lead to anaemia and symptoms like decreased immune function and fatigue. Iron is needed for energy metabolism and is the nutrient needed to make new DNA and red blood cells, as well as carrying oxygen in the blood.
Iron can be found in two forms: heme and non-heme. Heme iron is only available from animal products, whereas non-heme iron is found in plants. Heme iron is more easily absorbed from your diet than non-heme iron.
Vitamin B12 is only found naturally in foods from animal sources and is important for many bodily processes, including the formation of oxygen-transporting red blood cells and protein metabolism. It also plays a crucial role in the health of your nervous system. Too little vitamin B12 can also lead to anaemia, and nervous system damage, as well as infertility and bone and heart disease.
We recommend Liposomal Vitamin B12 to aid the formation of red blood cells that maintain the iron level in the body, combined with iron-rich foods and a source of vitamin C to help boost iron absorption such as Liposomal Vitamin C Zooki.
Dark green vegetables such as watercress, broccoli and spring greens, beans, lentils, peas, nuts, dried fruit such as raisins, seeds, whole grains, such as brown rice and enriched brown bread, fortified foods including cereal, and some plant milks, are all great for providing much-needed iron.
3. Calcium and 4. Vitamin D
Calcium plays a role in muscle function, nerve signalling and heart health, along with being necessary for good bone and teeth health. Non-vegans get most of their calcium from dairy foods, so it’s important for vegans to get calcium in other ways. Good sources of calcium for vegans are fortified unsweetened soya, rice and oat milk, leafy green vegetables (but not spinach), almonds, sesame seeds and tahini, dried fruit, pulses, brown (wholemeal) and white bread.
Note that the body needs vitamin D to absorb calcium. Vitamin D is a fat-soluble vitamin that helps enhance the absorption of calcium and phosphorus from your stomach, and influences many other bodily processes, including immune function, mood, memory and muscle recovery.
Unfortunately, very few foods naturally contain vitamin D, and foods fortified with vitamin D are often considered insufficient to satisfy the daily amounts needed, which partly explains the worldwide vitamin D deficiency among both vegans and omnivores. Fortified margarine and fat spreads, fortified breakfast cereals and egg yolks contain vitamin D, and of course you also get vitamin D when exposed to sunshine.
Therefore, it is important that vegans invest a good vitamin D supplement, and we recommend Good Health Natually’s Vitamin D3 to deliver a significant dose of Vitamin D3 as well as calcium from coral.
5. Omega-3 fatty acids
Omega-3s are the nutrients that help build and maintain an all-around healthy body, being the key to the structure of every cell wall that you have. They are also a great energy source and help keep your lungs, heart, blood vessels and immune system working the way
they should. Omega-3 fatty acids are essential nutrients that are important in preventing and managing heart disease.
High concentrations of vegan sources of Omega 3s can be found in seeds, particularly hemp, chia and ground flaxseed, as well as walnuts, and soy (including tofu, tempeh, soy milk). There are also large amounts of ALA in canola oils, which are another vegan option. Omega-3 fish oil contains both EPA and DHA (docosahexaenoic acid and eicosapentaenoic acid).
The Krill Miracle is a dietary supplement of ultra-pure omega fatty acids formulated to promote wellness and longevity. It gives a balanced fatty acid nutrition, with added ingredients to support normal immune function, may aid cardiovascular health, joint mobility, brain function, and skin health too.
Krill is a tiny shrimp-like crustacean found in the Southern Oceans, the only oceans in the world that remain unpolluted by the heavy toxic metals that are now to be found in many fish oils.
Insufficient intake of zinc can lead to developmental problems, hair loss, diarrhoea, and delayed wound healing. It’s the mineral that’s crucial for metabolism, immune function, and the repair of body cells.
To maximise your intake, you should eat a variety of zinc-rich foods throughout the day, including whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, and seeds.
To give you a whole range of minerals including Organic Selenium, Zinc, Manganese, Copper, and others, we recommend Good Health Naturally’s Antioxidant Minerals.
Getting enough iodine is crucial for healthy thyroid function, which controls your metabolism, and insufficient iodine intake can lead to hypothyroidism. This can cause various symptoms, such as low energy levels, tingling in your hands and feet, forgetfulness, dry skin, depression and weight gain.
Health conditions like ADHD, autism, learning disabilities, autoimmune thyroid disorders, and cancers of the thyroid, breast, ovaries, and uterus can often all be caused by iodine deficiency. All cells in the body utilise the critical mineral iodine and rely on it for daily function.
The only foods considered to have consistently high iodine levels are iodized salt, seafood, seaweed, because food grown close to the ocean tends to be higher in iodine. Also, dairy products which pick up iodine from solutions used to clean cows and farm equipment.
A small amount of half a teaspoon (2.5 ml) of iodized salt is sufficient to meet your daily needs, but for vegans who do not want to consume iodized salt, or eat seaweed several times per week, should consider taking an iodine supplement such as Nascent Iodine. It is in its atomic form — consumable and paramagnetic — is highly preferable to its molecular form. This is the form of iodine that is well-recognised by the thyroid and easily used.
What are good sources of protein for vegetarians and vegans?
A variety of protein from different sources is necessary to get the right mixture of amino acids, which are used to build and repair the body’s cells. Most vegans will have enough protein in their diet, from good sources of protein such as pulses and beans, cereals (wheat, oats and rice), soya products (tofu, soya drinks and textured soya protein, such as soya mince), nuts and seeds.
However, proteins can be one of the most difficult substances to metabolise. If the digestive process is incomplete, undigested protein can wind up in your circulatory system, as well as in other parts of your body. We recommend Protease Enzyme Therapy to help break proteins down into smaller proteins and amino acids.
They can be of great benefit to people who have difficulty digesting proteins, but they have even broader therapeutic applications. Protease aids digestion of proteins and helps your immune system to fight infection.
Check out our range of supplements and vitamins which are all made with the highest grade, certified non-GMO ingredients of the purest quality and are vegan friendly: https://lemonwellmed.co.uk/health-products/
All vegans who are unable to meet their dietary recommendations through diet alone should consider taking supplements. Well-planned vegan diets can fulfil nutritional needs, but certain nutrient requirements may be difficult to achieve through diet and fortified foods alone, especially vitamin B12, vitamin D, and long-chain omega-3s.
Mens sana in corpore sano
A popular and widely used quote that comes from classical Latin meaning a healthy mind in a healthy body.
That is true but the opposite is also true.
When you think stress, when you behave in a stressful way, when you believe stress is what keeps you going, then your body becomes uncomfortable, not at ease and if you keep on thinking stress your body will create indigestion, ulcers, gastritis and even insomnia.
Another popular quote is “You are what you eat.”
Perhaps you know that your brain is directly connected with your digestive system through the vagus nerve.
Perhaps you have experienced feeling sluggish after having a very heavy meal.
Perhaps you have even thought that you are so full and uncomfortable that you cannot even think.
That is the very reason nutritionists recommend you have a balanced meal and an early dinner.
Perhaps you then choose to have balanced meals to optimise your mind and your body functions.
As the mind and body are connected, as what you think has a great influence on how your body behaves, here’s some more food for thought:
You are what you think.
Thoughts are not random. You choose what you think.
No one can think for you unless you choose to allow them to do so.
If you choose thoughts that sabotage you, thoughts that limit your potential and drag you down and if you do this for long enough, you will become that person through your behaviour.
When you think about yourself, you think that you are not good enough, that you are rubbish, you will never get the job you want or worse you don’t deserve to have what you want, eventually, you will assume a pessimistic attitude towards life. And as your mind and your body are connected, your body will become uncomfortable, not at ease, in other words, disease.
Now, if you choose thoughts that support you, encourage and motivate you to keep going till getting what you want, your body will respond accordingly.
By the same token, when you think you are good enough, you can and want to achieve your goals and again most importantly you deserve to get what you want, your body will respond by becoming comfortable and at ease.
The connection between your mind and your body will be at their optimum.
As you choose what you eat, choose what you think.
Think best and you become your best.
About the Author
Regina Brancato-Dunderdale is the founder of Regina Hypnotherapist. Born in Brazil, Regina started her career as a teacher to then discover NLP and hypnotherapy after her career took her to Angola, south-west Africa, where civil war still ravaged the country.
Years later, in London, a friend introduced her to NLP and hypnotherapy and she was amazed at how quickly and effectively it changed her life for the better.
Regina is now a Trainer of NLP and Hypnosis, specialising in treating phobias, overcoming anxiety and controlling your emotions.
How to get vitamin C and D naturally
Eating more fruits and vegetables is the best way to increase your vitamin C intake naturally, for vitamin D, food counts but sunlight is the main provider. From spring to Autumn, most people should be able to make all the vitamin D they need from natural sunlight on their skin, but during winter supplements are advised.
Vitamin C is known as an essential vitamin, which means your body can’t produce it. Vitamin D can only be produced by our bodies with the help of sunlight.
What food has vitamin C and D?
Vitamin C is found in a wide variety of citrus fruits and vegetables such as oranges and orange juice, peppers, strawberries, kiwi fruit, blackcurrants, kale, spinach, broccoli, brussels sprouts and potatoes.
As well as sunlight, vitamin D can be found in breakfast staples like eggs (yolks), milk, as well as in some mushrooms, oily fish – such as salmon, sardines, herring and mackerel – red meat, liver and fortified foods – such as some fat spreads, orange juice and breakfast cereals.
How much vitamin C & D do we need?
Adults aged 19 to 64 need 40mg of vitamin C a day, according to the NHS, which you should be able to get from your daily diet. But it is important to note that intake of vitamin C cannot be stored in the body, so you need it in your diet every day to maintain the required vitamin C levels.
While of course, it is best to get your vitamin C intake from foods, many people turn to vitamin C supplements to meet their needs. Our Good Healthy Naturally’s Camu Camu C Vitamin capsules have an extremely high dose of vitamin C because the Camu Camu berries are harvested while they are still green – the moment when they have the highest content.
Zooki water-soluble vitamins are convenient, easy to mix, and great-tasting. Enjoy their Liposomal Vitamin C sachets straight from the packet onto a spoon or mix into water, kefir, smoothies, shakes, or drizzle over fruit or salads.
Studies show that from childhood right through to adulthood your body needs a 10 micrograms dose of vitamin D a day. From the end of March right through to September, vitamin D is in abundance from the sun, but if you spend a limited time outside, or during the winter months, it’s not easy to get that much vitamin D through diet and sunlight alone.
Sunscreen lotions above SPF 15, smog and glass windows block the essential UVB rays the body needs to synthesise crucial vitamin D.
So, it is important that you invest in a vitamin D supplement, and we recommend Good Health Naturally’s Vitamin D3, which delivers a significant dose of Vitamin D3 as well as 100mg of Calcium from coral per capsule.
Or for those on the go, the Vitamin D3 and K2 spray are ideal as a pair of vitamins that contribute towards the maintenance of healthy bones, muscles, immune defence and heart health as well as supporting lung and respiratory health.
What does vitamin C and D do for the body?
The effects of vitamin C on the body, also known as ascorbic acid, include functions that help to protect cells and keep them healthy, maintain healthy skin, blood vessels, bones and cartilage, help with wound healing and fight free radicals.
Vitamin C is often referred to as an antioxidant vitamin, limiting oxidative stress to the body, thereby lowering the risk of certain chronic diseases such as heart disease and cardiovascular disease.
Vitamin C contributes to the normal function of gums and teeth, the immune system and the nervous system, gives a normal release of energy for use in the body, meaning a reduction of tiredness and fatigue and aides increased absorption of iron. Vitamin C also helps maintain the normal function of the immune system during and after intense physical exercise.
For centuries, Vitamin D was considered to be only essential to maintaining bone health, but recently more and more studies are linking Vitamin D to overall body wellness. The average healthy body can naturally synthesize about 10,000–15,000 IU of vitamin D3 in the skin within minutes of sun exposure.
The benefits of vitamin D are that it regulates the amount of calcium and phosphate we have in our bodies, which are the nutrients that reduce the risk of issues with bones, teeth and muscles. Vitamin D helps to reduce the risks of falling due to posture instability and muscle weakness, which is a risk factor for fractures in men and women over 60.
It contributes to good calcium absorption from food into your bones, contributes to normal muscle function, promotes a healthy/good blood calcium level and has a positive effect on the immune system.
Can vitamin C and vitamin D be taken together?
Vitamin C and D can be taken together, and are often found in many multivitamins, such as our Good Health Naturally’s Active Life capsules. These have a unique and powerful formula, combining 130 nutrients in one capsule, including many vitamins and minerals, fulvic trace minerals, amino acids, antioxidants and much more.
Is vitamin C or D better for immune system?
By keeping blood levels high, Vitamin C it will not only decrease the symptoms and duration of colds and infections, but high-dose vitamin C may reduce the risk and the severity of dozens of diseases as well.
The benefits of taking vitamin C and D, and zinc, together stand out for having many immune system benefits and play roles in preserving physical tissue barriers. It has even been noted that the adequate intake of zinc and vitamins C and D may represent promising COVID-19 management.
Are there benefits to intravenous vitamins?
Intravenous (high-dose) vitamin C dates back to the 1940s, with documented life-saving evidence. However, in recently times, it has been noted that infusion of vitamins potentially puts the liver and kidneys under stress, and to go ahead without screening the liver and kidney function first is prohibited by the National Institute for Clinical Excellence (NICE) in the UK.
These days the treatments are increasingly popular, particularly as a quick fix or hangover cure, but according to Sophie Medlin, who used to work as a clinical dietitian and as a lecturer in nutrition and dietetics at King’s College London. “Within a medical setting, we would never infuse anything intravenously, unless we absolutely had to.”
Therefore, it’s best to use the natural liposome delivery system. Liposomes are microscopic healthy fat particles used by our body to quickly reach our bloodstream. This technology has been used for many years to deliver certain drugs to specific tissues within the body without affecting the other parts of the body.
Years ago, researchers discovered that these liposomes could be filled with therapeutic agents and nutrients, so that the membrane of the liposome would hold in the nutrient and would not release it until it reached the bloodstream. They are one of the most promising routes for efficient drug, gene delivery and for vitamin and mineral supplements too.
Two of the most popular liposomal vitamins from our range include Liposomal Vitamin C Zooki and Liposomal Vitamin K2 D3 Magnesium Calcium capsules both of which provide therapeutic strengths of vitamin C and vitamin D3.
Check out our range of best vitamin C and D supplements which include a full range of Vitamunda Liposome products that are all made with the highest grade, certified non-GMO ingredients of the purest quality and are vegan friendly.
The gold standard in health supplements
Elena Lena, of LemonWellMed, a supplier of nutritional supplements and innovative diagnostic and therapeutic devices discusses cutting-edge health technology – liposomal supplements.
When we think of new technology, our minds are often drawn to machines – the latest smartphone, eco-friendly transportation, AI, and robotics, but what about new innovations in health?
During the previous 18 months or so, many people have taken a greater interest in their health and are seeking out new and different approaches to preventative health. Let’s not wait until we are sick and have to treat the issue but take a more proactive approach and find ways to boost our body’s defences.
You have likely taken at least one vitamin or mineral supplement in your lifetime, but you may not be aware that the body can sometimes struggle to absorb the ingredients in a tablet. This measure of absorption efficacy is known as bioavailability.
Therein lies a tricky problem for manufacturers. To provide an effective dose of the vitamin or mineral to the cells that need it, it is often necessary to create tablets with larger doses due to low bioavailability. This absorption problem decreases the efficacy and increases the cost of the supplement. Larger doses of vitamins and minerals may also place unhelpful strain on the liver and kidneys.
Liposomal supplements work differently
Many years of medical research have led to the development of liposomal supplements. These smart supplements have the active ingredient enclosed in a lipid layer (the liposome) which protects the vitamin or mineral from the harsh environment of the stomach allowing almost complete absorption into the blood. In addition, because the liposome is identical in composition to the body’s cells, the lipid layer is also utilised by the body helping to repair cell walls – effectively there is no waste product. This innovative delivery system shows remarkable results, supported by dozens of research studies, enhancing bioavailability.
But not all liposomal supplements are created equal either.
Some liposomal supplements containing liquid-based liposomes have been
manufactured using heat and/or high pressure and chemicals are added for stability.
Some dry or powder-form liposomes have a similar production process. These manufacturing processes can damage the ingredients leading to inferior,
less pure and less effective products.
Why does this matter?
The powder-form liposomal supplements developed by UK-based company Vitamunda using LipoCellTech technology are unique liposomal supplements that contain only the vitamins or minerals and the phospholipid layer. Vitamunda, a preferred partner for LemonWellMed, is committed to producing the purest supplements without flavourings or preservatives, making their products highly beneficial and safe for all. This innovative technology pushes the bioavailability to around 95%, up to 20 times that of some traditional supplements.
Commonly asked questions
Why should I spend more on liposomal supplements?
Liposomal supplements are generally more expensive than traditional supplements. However, because they are much more effective at delivering the vitamins or minerals to the cells that need them, they produce far superior results. When you realise that for some supplements only 5% of the ingredient is absorbed by the body, you can immediately see the value of the products.
How do I take liposomal supplements?
Dry, powder-form liposomal supplements come in capsule form and are taken in the same way as any other supplement you might use. Consume with a meal and plenty of water.
Which liposomal supplements should I consider?
Naturally, this depends on which body system you are wanting to support and whether you have conditions that might benefit from additional supplementation with highly bioavailable vitamins or minerals.
During the winter months, certainly in the UK, our bodies lack Vitamin D which is vital for a strong immune system, teeth, and bones as well as heart health and improved mood, so I would recommend putting this one high on your list.
To help your body fight the winter bugs, of course, add Vitamin C to your daily regimen.
If you are looking for an all-around boost, the multivitamin and mineral formulation would be the perfect option for you. Containing 17 vitamins and minerals with unprecedented efficacy, this is the Rolls Royce of liposomal supplementation.
Are Vitamunda liposomal supplements suitable for vegans?
All Vitamunda’s liposomal supplements are suitable for vegans with the exception of the multivitamin which is OK for vegetarians but not vegans.
Where can I buy the products?
All Vitamunda liposomal supplements are available for single orders or bulk purchases WITH SPECIAL OFFERS at lemonwellmed.co.uk.
What guarantees are offered by LemonWellMed for these supplements?
LemonWellMed has done due diligence to ensure that all Vitamunda products are developed in-house according to GMP and HACCP standards. The in-house manufacture allows Vitamunda to ensure that all products contain only pure and active ingredients.
For more information about how liposomal technology works visit https://lipocelltech.com/ .
Lemon Well Med’s vision is for a world where everyone enjoys life to the full by being as healthy as possible for as long as possible. We support individuals to adopt healthy choices and healthcare practitioners to provide innovative treatments for optimum health every day.
The perfect formula for your body!
Liposomal supplements have been developed using innovative technology that ensures maximum absorption of vitamins and nutrients into the body. They remain in the bloodstream longer than traditional supplements as they are not affected by the digestive system. This means that you get the complete benefit from the supplement and ensures you remain in optimum health.
Ingredients are 100% natural, vegetarian, and vegan friendly. Each ingredient is critically selected for quality and purity. Only the very best ingredients end up in our products. No unnecessary additives. All products are put together with the utmost care.
We have a wide range of quality liposomal supplements to empower your health with countless benefits. They come both in liquid and powder form and suit all ages and all needs.
You can’t do without the Cure C, combining Vitamin C with Quercetin, the great Brain Power formula, combining Curcumin with Resveratrol and the award-winning GABA with Ashwagandha. Not to mention the unique dry range that stands out for purity and unprecedented absorption rate.
This exceptional range includes superior combinations: vitamins D3 and K2 with magnesium, premium multivitamins and multi-minerals blend, vitamin B12 enriched with D-ribose, MSM with Boswellia and Glucosamine.
To try also the single-ingredient range featuring glutathione, vitamin C, magnesium, curcumin, bamboo silica and the balanced compositions of hyaluronic acid and alpha-lipoic acid with vitamin C.
At Lemon Well Med, we firmly believe that this is the best way forward for the consumption of supplements and that liposomal products maximise the benefits of taking supplements.
Our supplements can be delivered to your door with ease.
Plus, it gives you peace of mind in knowing that your health needs, and those of your family, are being met when using our supplements.
We offer incredible value for money.
Why supplements are important
It’s nice to think that just by eating a healthy diet we can give our bodies everything they need, but unfortunately, this is not the case. Today the nutritional values of fruits and vegetables are below those that were available in the 1970s. This is due to the many fertilisers used in commercial farming, meaning soils have been significantly deprived of vital nutrients over time. Furthermore, the producers of our fruits and vegetables create hybrid forms to enhance their colour, weight and long shelf life, which seriously decreases the nutritional values and health benefits too.
Even if you are eating a fully organic diet, you would need 12-14 portions of fruit and vegetables a day to give your body what it needs.
For centuries, we have relied on nutrient-rich water sources to get the essential minerals our bodies need, but the way modern water production works, along with the excessive use of filters, our water is depleted of vitamins and minerals. Therefore, we need dietary supplements to gain the essential nutrients and micronutrients that cannot be introduced with a regular diet, regardless of how balanced and healthy.
Good Health Naturally’s Multivitamin & Multimineral Complex Active Life capsules will provide a solid foundation for all your nutritional needs, combining 130 nutrients in one capsule. A unique and powerful formula, including vitamins and minerals, fulvic trace minerals, amino acids, antioxidants and much more, carefully formulated to provide comprehensive nutritional support to the whole family.
How can we help our bodies deal with everything modern life throws at us?
In the ever-changing world, our bodies need more nutrients to combat the increased amount of toxins that are constantly released around us, because the nutrients from food today are not up to the challenge.
Environmental factors, including air pollution and even excessive sun exposure, are known to promote the excessive free radical formation and oxidative stress. Lifestyle choices play a part too – smoking, alcohol, high blood sugar and many more.
Antioxidants are molecules that attach an electron to a free radical without making them unstable, resulting in efficient and effective absorption of minerals, calcium and vitamins
by the entire body as well as the brain, where all three play such a protective role.
Our Antioxidant AstaXan with DHA is the perfect daily supplement to handle the huge amounts of toxins that modern-day living is creating, preventing oxidative stress and excessive free radical formation.
Our body’s requirements change depending on different factors, which is why supplements are important for many reasons including age, exercise and pregnancy…
As a health-savvy person, we know you are dedicated to maintaining good health for yourself and your family. We know, too, that you are acutely aware that the human immune system (we recommend D.I.P Daily Production to strengthen this) is constantly challenged by factors we have mentioned such as environmental pollution and poor dietary choices, plus day-to-day stress and even the normal ageing process.
As we get older, we have a harder time digesting food and retaining nutrients even with a balanced diet, and this is worsened when more medications are needed for age-related medical conditions. It is important when seeking medical advice, that your health care advisor is recommending supplements, especially if the medication will interfere with stomach acid meaning even less nutrients of the food eaten will be absorbed.
If you are looking for a supplement to balance high blood pressure, decrease the risk of age-related cognitive decline, help avoid chronic fatigue issues, lower the risk of hip fractures, help prevent heart disease, help reduce chances of stroke, and that may reduce overall osteoporosis risk then Vitamin C Zooki – Liposomal Vitamin C is for you.
Exercise and nutrition are essential components of a healthy lifestyle, as they can influence energy balance and improve immunity. Supplements can contribute to the normal function of the immune system during and after intense physical exercise, plus fish oil such as The Krill Miracle may benefit areas such as joint health, normal immune function and cardiovascular health.
As well as folic acid, The World Health Authority recommends all women of childbearing age supplements iodine, as it is critical in the first few weeks of pregnancy as well as when breastfeeding. We recommend taking Good Health Naturally’s Nascent Iodine to help avoid complications.
So, all things considered, taking supplements is an essential step towards optimum wellness to achieve a healthier you!
Check out our range of supplements and vitamins which are all made with the highest grade, certified non-GMO ingredients of the purest quality and are vegan friendly.
The transition between Fall and Winter and the days getting shorter with gloomy mornings and darker evenings throw many of us off balance. Many people are greatly affected by the changing pattern of daylight and darkness, often called the “winter blues.” You might not be feeling your best and be down, sad, irritable, or just less energised than usual. You might experience changes in appetite and difficulty in focusing and concentrating on tasks.
Tips to beat the winter blues:
🍋 Maximize exposure to sunlight and spend more time outdoors. When you are at home, open curtains and blinds. Whenever possible, sit outside on your porch or move furniture to sit near a window. Drive with the windows down in your car to get as much sunlight and fresh air as possible (if it’s warm enough). Light exposure and spending time outdoors can enhance your physical and mental wellbeing. Make sure that your vitamin D3 uptake is optimized.
🍋 Exercise and stay active. Make a sport or take a daily walk if you can. It will relieve stress, improve heart health, reduce blood pressure, help to control weight, and increase energy. Massage your muscles with oils after exercise to relieve stiffness and feel relaxed.
🍋 Eat well and stay hydrated. Be sure to incorporate fruits and vegetables in daily eating habits and choose seasonal products. Cook your meals and prioritise simplicity. A well-balanced and healthy diet is the first step to feeling better. Supplement your diet with vitamins and minerals if you are unable to get them through food. Be sure to drink enough. Dehydration, even mild, can have a negative impact on your physical and mental performance.
🍋 Get enough sleep. It will help to regulate your emotions and to feel more energetic during the day. For a good quality sleep get in sync with your body’s natural sleep-wake cycle and keep your bedroom a restful place where you can relax and allow your mind and body to be peaceful, letting go of your worries. Improve the quality of the air inside your bedroom, creating singlet oxygen energy from atmospheric air. Enhance your sleep and relaxation with natural supplementation and herb teas.
🍋 Clean and organise. A clutter-free home is more comfortable, and it is easier to unwind and find peace in a clean and well-organised space. Besides, the cleaner your space is, the less likely you are to attract dust mites or irritating allergies, which can make your winter blues more challenging to manage.
🍋 Do something you love and take extra time taking care of yourself. It will help to make you feel happier and more relaxed. You can enjoy a bath with magnesium flakes, listen to music, read a book, watch a film, reward yourself with something you want, cook your favourite food, or express yourself through creativity.
🍋 Connect, spend time with the family and make plans with friends. Strong social connections and getting others involved can relieve stress and boost the immune system. You can also help others feeling better, so everybody wins.
🍋 Pause and meditate. Take time for purposeful reflection and for thinking on positive things around you. It will boost your mood. Do whatever it takes to re-centre yourself.
🍋 Talk. Putting your feelings and thoughts into words will help you gain perspective and feel better. Plus, you see you are not alone. You might even find others are also experiencing the winter blues, and you can work together to lift one another’s spirits.
🍋 Spend time volunteering. It is a great way to stay busy, keep your mind focused on other things and increase self-confidence. Numerous mental health benefits come with helping others. There are many people, charities and organisations needing your help.