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Magnesium is one of most important minerals for sports nutrition but is often overlooked. So how can magnesium help improve your sports performance, recovery and why should transdermal magnesium supplementation be a key part of any exercise regime?

Whether you’re a professional athlete or just a casual gym goer, transdermal magnesium supplementation can help you train harder, perform better, and recover faster.

Responsible for over 300 enzymatic reactions in the body, magnesium plays a fundamental role in muscle contraction, skeletal strength, and energy production, helping to sustain the high oxygen consumption necessary for athletic performance.

Energy Metabolism: Magnesium is essential for the conversion of carbohydrates, proteins, and fats into energy. It plays a key role in ATP (adenosine triphosphate) production, the primary energy currency of cells. This is particularly important for athletes who engage in high-intensity and endurance activities.

Muscle Contraction and Relaxation: Magnesium is involved in the regulation of muscle contractions. It works alongside calcium to facilitate the contraction and relaxation of muscles. This balance is crucial for proper muscle function and movement during physical activity.

Oxygen Uptake: Magnesium is important for lung function. Adequate oxygen supply is essential for sustained physical exertion, making magnesium particularly beneficial for endurance athletes.

Electrolyte Balance: Magnesium is an electrolyte, and it helps maintain the balance of electrolytes in the body. This balance is critical for nerve impulses, muscle contractions, and maintaining proper hydration, all of which are essential for athletic performance.

Protein Synthesis: Magnesium is involved in the synthesis of proteins, including those responsible for muscle growth and repair. Important for athletes looking to build and maintain lean muscle mass.

Reducing Muscle Cramps: Magnesium deficiency has been linked to an increased risk of muscle cramps and spasms. Adequate magnesium levels may help reduce the frequency and intensity of muscle cramps, improving overall comfort during physical activity.

Bone Health: Magnesium is also important for maintaining strong and healthy bones. Athletes, especially those involved in weight-bearing activities, may benefit from magnesium's role in bone density and strength.

Stress Reduction: Physical activity and training can induce stress on the body. Magnesium has been associated with stress reduction and relaxation, which can positively impact mental and physical well-being.

Athletes, particularly those involved in intense training and competitions, should ensure they meet their magnesium requirements through a balanced diet or supplementation if necessary. Foods rich in magnesium include leafy green vegetables, nuts, seeds, whole grains, and legumes. However, individual magnesium needs may vary, and consulting with a healthcare professional or a nutritionist is advisable for personalised advice.

The Better You transdermal magnesium range has been scientifically proven to replace magnesium lost through sweat and the accelerated metabolism of strenuous activity. Magnesium chloride commences absorption immediately when massaged into the skin, providing a fast and effective method of replenishing magnesium levels.

Using natural household cleaners can offer benefits for both your health and the environment.

Soaply make washing and cleaning products from the best natural ingredients offering an alternative for anyone looking for more environmentally friendly cleaning options.

Soaply makes detergents, fabric softeners, dishwasher liquids, all-purpose cleaners, hand soaps as well as soaps bars from nature’s best ingredients (like the shells of the Sapindus mukorossi fruit these grow in abundance on trees in Nepal and produce a natural form of soap.). They use only the cleanest ingredients and pay a fair price for them.

Sapindus mukorossi, commonly known as soapberry or soapnut, is a tree that produces fruit containing natural saponins. Saponins are compounds that produce a soapy lather when in contact with water, making them perfect for cleaning purposes.

Natural Ingredients: incorporating natural ingredients that are gentle on the environment, including plant-based extracts and oils. More than 99% of the ingredients are of natural origin, they are of vegetable or mineral origin, without petroleum.

Sustainable Packaging: Soaply are committed to using sustainable packaging materials. Using recycled materials and packaging that can be easily recycled. 97% recycled plastic, Soaply bottles are made from surrendered plastic waste. The plastic is separated, then a granulate (small grains) is made from it. These granules are melted down and mixed with 3% colour additive, even after use, the bottle can be recycled again.

Eco-Friendly Formulas: Soaply formulas are eco-friendly, meaning they have minimal impact on the environment.

Cruelty-Free: all Soaply products are animal testing-free and contain no ingredients of animal origin. Even their 100% natural fabric softeners are free of animal fat.

Social Responsibility: harvesting natural ingredients is only positive if it is done in a sustainable way. A fair price offers room to respect ecosystems, habitats and biodiversity. Soaply is Europe's first Fair Trade washing brand!

Fragrances: Soaply use only 100% natural fragrances in their products, their solid soaps contain 0% plastic, and their fabric softener is the first to be declared 100% natural AND vegan.

Want dishwashing with a difference? When you wash your dishes with Soaply, you contribute to a positive impact on people and the environment: creating better working and living conditions for the super shell farmers and workers, replacing synthetic raw materials with 100% natural ingredients and recycled plastic.

Digestive issues and bloating can be common, especially during the holiday season when there tends to be an abundance of rich and indulgent foods.

There are some steps you can take to to help manage digestion and reduce bloating while enjoying the festive foods.

Drink plenty of water throughout the day. Staying hydrated helps with digestion and can prevent constipation, which can contribute to bloating.

Take your time while eating and chew your food thoroughly as this aids in the digestive process. When you eat or drink rapidly, you may swallow air, which can lead to gas.

Be mindful of foods that can produce excess gas, such as beans, broccoli, cabbage, and fizzy drinks. High-fat foods can slow down digestion, leading to a feeling of fullness and bloating. If you know certain foods trigger bloating or digestive discomfort for you, try to limit or avoid them during festive meals.

Include fibre-rich foods in your meals, such as fruits, vegetables, and whole grains. Fibre helps promote regular bowel movements and can alleviate bloating. You could also consider incorporating probiotic-rich foods like yogurt, kefir or fermented vegetables into your diet to support overall gut health. 

Some people find drinking ginger, peppermint or chamomile tea after meals can have a soothing effect on the digestive system. Others use herbal remedies, like fennel or digestive enzyme supplements. 

If you can then have a short walk after meals. Regular physical activity can stimulate bowel movements and help prevent constipation, which can contribute to bloating. High-stress levels can also affect digestion, so it can be helpful to find ways to manage stress, such as deep breathing, meditation or mindfulness.

In some cases, over-the-counter digestive aids may provide relief, you should consult with a healthcare professional before using. Activated charcoal has been used as a remedy for bloating and gas and to relieve digestive discomfort.  WindAway from Lifeplan is fast acting and contains activated charcoal which contributes to reducing excessive flatulence after eating.

If you are experiencing persistent or severe bloating and gas, it's important to consult with a healthcare professional. They can help identify the underlying cause and recommend appropriate treatment or dietary changes.

Both vitamin C and zinc play important roles in supporting the immune system, and they are commonly taken to help prevent and manage colds and other respiratory infections.

Although Zinc is extremely important for your everyday health and wellbeing, your body is unable to store it naturally. This is why you need to consume zinc regularly, both through your daily diet and via mineral supplements.

Your body needs zinc in order to grow, develop and maintain itself—indeed, the mineral is a trace element present in every one of your cells.

The body uses zinc benefits for a number of important functions, including:

• producing enzymes that catalyse vital chemical reactions
• processing protein, carbohydrates and fat in food
• helping to heal wounds
• boosting immune system function
• supporting protein and DNA synthesis

Certain groups of people who are considered more at risk of zinc deficiency. These include:

• children and adolescents
• adults over the age of 65—due to the body becoming less able to absorb the mineral as it ages
• women who are pregnant or breastfeeding
• vegetarians and vegans—this is because grains and legumes, major staples of the meat-free diet, contain high levels of phytate that actually reduce zinc absorption

Zinc can be found in many foods as a natural source, as well as in supplements.

Sources of zinc include:

1.            Fortified cereals

2.            Whole grains

3.            Milk, and other dairy products

4.            Red meat

5.            Poultry

6.            Beans

7.            Nuts

8.            Better You Zinc Oral Spray

Zinc is involved in many aspects of immune function. It is an essential component of antioxidant enzymes, which help protect cells from oxidative stress. Zinc is vital for the development and function of immune cells, these cells are critical for defending the body against infections.

Vitamin C also benefits your health in many important ways. From supporting your immune system to healthy skin and eyes.

The benefits of vitamin C include:

• Contributes to normal collagen formation for the normal function of bones, cartilage, gums, skin, and teeth
• Contributes to the reduction of tiredness and fatigue
• Supports the normal function of the immune system
• Increases iron absorption
• Supports eye health

Including this vital nutrient in your diet, is essential, good sources of vitamin C include:

• Citrus fruits
• Peppers
• Strawberries
• Blackcurrants
• Broccoli
• Brussels sprouts
• Potatoes
• Better You Vitamin C Oral Spray

Vitamin C is involved in the production and function of white blood cells, these cells play a central role in the body's defence against pathogens. Vitamin C stimulates the formation of antibodies and can modulate the production of certain inflammatory molecules, helping to regulate the immune response.

Vitamin C also plays a crucial role in supporting the immune system.

Why not indulge in a little pampering self-care to look after your skin during the Christmas? Here are some self-care tips for giving your skin a little TLC during the festivities:

1. Hydrate, Inside and Out: Stay hydrated by drinking plenty of water. Also, use a good moisturiser to keep your skin hydrated, especially in cold or dry weather.

2. Gentle Cleansing: Use a gentle cleanser to remove makeup, impurities, and pollutants from your skin. Avoid harsh cleansers that can strip away natural oils.

3. Protect Your Skin: If you'll be spending time outdoors, use a moisturiser to protect your skin from harsh winter elements.

4. Pamper Yourself with a Mask: Treat yourself to a hydrating or soothing face mask, a nice way to relax and care for your skin.

5. Eye Care: Lack of sleep and holiday stress can take its toll, use a nourishing eye cream to reduce puffiness and dark circles.

6. Exfoliate: Include exfoliation in your skincare routine to remove dead skin cells and reveal a brighter complexion.

7. Lip Care: Keep your lips moisturised with a good balm. Cold weather can lead to chapped lips, so apply balm regularly to keep them soft.

8. Relaxing Bath:  Enjoy a relaxing bath with your favourite bath salt or body wash, unwind and nourish your skin at the same time.

9. Use a Humidifier: Especially in dry climates or if using indoor heating, consider using a humidifier to add moisture to the air. This will help prevent your skin from drying out.

10. Hand Care: Don't forget about your hands, they can suffer from dryness in winter. Use a nourishing hand cream to keep your hands soft and moisturised.

Embrace the joy, unwrap the peace, and take a little time for yourself during the festivities!

A sustainable Christmas is a wonderful way to celebrate the festive season while minimising your environmental impact. Even small steps can help, here’s our favourite ways to a more sustainable Christmas:

1. Eco-Friendly Decorations, reusable and natural decorations, such as cloth banners, LED lights, and ornaments made from sustainable materials.

2. Recycled Wrapping Paper, recycled or reusable wrapping paper, or get creative with alternatives like fabric, old maps, or newspaper.

3. DIY Gifts, homemade gifts or support local artisans and businesses. This reduces the need for excessive packaging and supports a more sustainable economy.

4. Sustainable Gift Choices, gifts that are durable, practical, and ethically produced. Consider experiences or consumables that won't contribute to long-term waste.

5. Energy-Efficient Lighting, use LED lights for decorating your home. They are energy-efficient and have a longer lifespan compared to traditional lights.

6. The Christmas Tree, if you choose a real tree, consider one that is sustainably grown and locally sourced. These can also be recycled through local council collection points.

7. Upcycled Decor, get creative with DIY decorations made from items you already have or use nature for your inspiration. This not only reduces waste but also adds a personal touch to your holiday decor.

8. Post Xmas Cleanup, after the festivities, properly dispose of or repurpose decorations and packaging. Consider donating, regifting or upcycling items that are no longer needed.

By incorporating sustainable practices, we can all celebrate and promote a healthier planet!

A morning boost in a glass: Start your day with this refreshing and nutritious smoothie recipe from Comvita!

Berry Immunity Smoothie 

Ingredients

• ½ cup frozen mixed berries
• ½ cup frozen mango
• Handful of baby spinach
• 200ml coconut water
• 2 tbs Greek yoghurt
• 1 scoop of protein powder
• 1 tsp of Comvita UMF 5+ Manuka honey

Method

1. Add all ingredients to a blender and blitz until contents are smooth in consistency.

2. Serve chilled

Our feet play a crucial role in our daily activities and mobility and foot care is an essential part of overall self-care. 

Foot massage has a rich history that spans thousands of years. The practice of foot massage can be traced back to ancient civilisations. It is believed to have originated in China around 4,000 years ago. Foot massage was also practiced in ancient Egypt and India. In Egypt, it was depicted in ancient hieroglyphics, showing its significance in their culture. In India, it’s closely associated with Ayurveda, a holistic system of medicine.

Still today, a foot massage is a wonderful way to relax and relieve tension in your feet. It can also have benefits for your overall well-being. 

1. Create a relaxing environment by ensuring the room is comfortable, quiet and free from distractions.

2. Begin by soaking the feet in warm water with Epsom salts or a few drops of essential oil. This helps to relax the muscles and soften the skin. Dry the feet thoroughly after soaking.

3. Add moisture: if using massage oil or lotion, warm it in your hands before applying a small amount to the feet. This can enhance the smoothness of the massage strokes.

4. Start with gentle strokes: begin by using long, gentle strokes to warm up the feet. Start at the toes and move towards the heel, applying even pressure with your palms.

5. Focus on the soles: Use your thumbs or the heel of your hand to apply firmer pressure to the soles of the feet. Pay special attention to the arches, as this area tends to hold a lot of tension.

6. Massage the toes: Gently massage the toes, apply slight pressure to the joints where the toes meet the foot.

7. Work on the ball of the foot: apply gentle pressure and circular motions to the ball of the foot, just below the toes.

8. Pay attention to the heels: use your thumbs or knuckles to apply deep pressure to the heel area, working out any knots or tension.

9. Address the ankles: gently rotate the ankle in both directions.

10. Stretch the feet: gently stretch the toes and arches. Be careful not to apply too much force.

11. End with Relaxation: finish the massage with gentle strokes, gradually reducing pressure. This helps to ease the transition from massage to resting.

After the massage, drink some water and relax for a few minutes. 

Two of our favourite products for foot massage are Weleda Foot Balm and Weleda Skin Food. 

Weleda Foot Balm, packed with soothing and cooling natural extracts, this refreshing balm is the perfect treat for hot, tired or aching feet. Essential oils of lavender, rosemary, sweet orange and litsea cubeba refresh and revive in a non-greasy formulation that also strengthens skin’s resilience, helping to protect against blisters.

Weleda Skin Food is a universal saviour of dry, rough skin on faces, elbows, hands and feet. Rosemary stimulates the circulation, while sunflower and sweet almond oils deeply nourish. Beeswax and lanolin lock in softness, for long lasting, incredibly versatile and extremely good value care. First formulated in 1926, this cream is adored by all!

Massage either Weleda Foot Balm or Skin Food onto clean feet, paying particular attention to heels and soles. Especially effective after soaking in a foot bath, or straight from the bath. If you can, use generously at night and cover with thin socks to allow the cream to soak in well overnight.

WHY ROSEHIP OIL?

Rich in nutrients: Rosehip oil is packed with essential fatty acids, vitamins, and antioxidants, including vitamins A, C, and E, known for their skin-nourishing properties.

Moisturising: Rosehip Oil is known for its excellent moisturising properties. It helps to hydrate the skin, making it softer and smoother.

Anti-Aging Properties: The high content of vitamin A, which is a form of retinol, can help reduce the appearance of fine lines and wrinkles. It encourages cell turnover, promoting fresher, more youthful-looking skin.

Antioxidant Protection: The antioxidants in rosehip oil help protect the skin from free radical damage caused by environmental factors like pollution.

Anti-Inflammatory: It contains anti-inflammatory compounds that can help calm irritated skin and reduce redness. This makes it suitable for sensitive or easily irritated skin.

Scar Healing: Due to its high content of essential fatty acids, rosehip oil is known to help improve the appearance of scars, including acne scars and stretch marks.

Regulates Sebum Production: Contrary to the belief that oils can lead to breakouts, rosehip oil is non-comedogenic and can actually help regulate sebum production, making it suitable for oily or acne-prone skin.

Suitable for All Skin Types: Rosehip oil is generally well-tolerated by most skin types, including sensitive skin. However, it's always recommended to do a patch test to ensure there are no adverse reactions.

Natural with no nasties: Unlike some synthetic skincare products that may contain potentially harmful chemicals, rosehip oil is a natural and pure extract from the seeds of the rose plant.

Great multi-tasking product: It can be used in various ways, including as a standalone moisturiser, mixed with other skincare products or foundation, it can be used from head to toe!

How much do I use? When should I apply? How does it work into a skincare routine? Read on for all your rosehip questions answered.

How much oil to use: The secret to using rosehip seed oil is a little goes a long way. If you’re left with an oily residue on your skin after applying, you’re likely using too much. 2-3 drops are generally enough. Warm between the fingertips and gently massaged into skin.

How to incorporate into your regular skincare routine:

We’re all about catering to a range of skincare needs, from the fuss-free to the 15-step beauty junkies. So, there’s no right or wrong way of using the oil. But a handy rule (and this applies to all skincare layering), we generally recommend applying the most concentrated products first. This allows for maximum absorption, with no barrier from other product formulations. So, apply rosehip seed oil after cleansing, exfoliating and toning, but before moisturising.

• For the face - three drops, twice a day. It’s so simple and such and easy thing to do to reap big rewards. This essential fatty acid rich oil (including omega 6 fatty acids) is loved by skin, and it will drink it up. Not a fan on putting oil directly on your face, no problem. Simple add a couple drops to your moisturiser (day or night cream) before applying to the skin and you’ll still get all the benefits.
• For scars - first you need to wait for the wound to completely heal, we don’t advise applying rosehip seed oil to broken skin. As soon as you’re sealed up, start applying rosehip seed oil regularly with gentle, circular massage, at least twice a day to the affected area.
• For stretchmarks - stretchmarks are a type of scar and should be worn with pride. As above, apply rosehip seed oil regularly with gentle, circular massage, at least twice a day to the affected area.
• For a growing baby bump - use rosehip seed oil to help support the skin on the belly as you go through this amazing transformation. It’s such a special and unique time, taking a little extra care by regularly massaging rosehip seed oil into your belly throughout pregnancy will not only support your skin, but it may also help you connect with baby.
• For body - while rosehip seed oil is precious, it can care for the skin all over your body. You might need to be heavier handed than 2-3 drops, but don’t hesitate to do so. This nourishing oil can hydrate and improve the overall health of skin from top to toe.
• For hair - here’s a handy tip. After applying rosehip seed oil to your body or face, run any remaining oil left on your hands through the ends of your hair to give it a little hydration boost.
• For cuticles and nails - take some time during a Netflix session to massage a drop or two into your cuticles and nails.

We are delighted to have Dr Marilyn Glenville PhD join us in October for a series of events.

Dr Marilyn Glenville is a leading nutritionist specialising in women’s health. She is the former President of the Food and Health Forum at the Royal Society of Medicine, a registered nutritionist, psychologist, author and popular broadcaster who obtained her doctorate from Cambridge University.

For over thirty years Dr Glenville has studied and practiced nutritional medicine specialising in the natural approach to female hormone problems.

With her special interest in the female hormone cycle, Dr Glenville works with women who suffer menstrual problems such as heavy periods, painful periods, PMS, fibroids, PCOS and endometriosis, and who wish to work on a nutritional approach to these problems. Dr Glenville also helps couples who are having difficulty conceiving or having recurrent miscarriages and women looking for a natural approach to the menopause and prevention of osteoporosis.

Dr Glenville works in Harley Street, London and Tunbridge Wells, Kent; and also has practices in Dublin, Cork and Galway in Ireland. She is the author of 13 internationally bestselling books many of which have become the standard reference books for practitioners and have sold over 1 Million copies which have been translated into over 20 languages.

See below for details of the upcoming events with Dr Marilyn Glenville PhD, not to be missed in October.

• Monday 23rd of October                6.30pm- 9.00pm      Organico: Maritime Hotel Bantry Cork
• Tuesday 24th of October                6.30pm- 9.00pm      Here’s Health: Rochestown Park Hotel Cork
• Wednesday 25th of October          7.00pm- 9.30pm      Healthy Vision: Racket Hall Country House Hotel Roscrea Co Tipperary
• Thursday 26th of October              6.30pm- 9.00pm      Nourish: Dunnes Stores Cornelscourt Shopping Centre Dublin 18