Whether you’re having post-pregnancy hair loss problems or you just dream of longer, silky smooth flowing locks, there are a few easy steps you can follow to look after your hair and encourage it to grow. Here are our four top tips for healthier and longer hair: 

1. Be careful when brushing    

Brushing your hair is important, it helps to distribute natural oils through the hair to the ends and increases blood flow to hair follicles which stimulates growth. However, brushing too hard and with the wrong type of brush can damage your hair and lead to breakage. Starting at the ends, gradually and gently work your way up through your hair using a brush with plastic prongs. Make sure you’re especially careful when your hair is wet as it will be particularly susceptible to damage. To promote growth, try to gently brush your hair a couple of times a day, once in the morning and again before bed to remove any knots.   

 2. Look after your scalp    

If you want your hair to grow, you need to make sure you’re taking care of your scalp. Good blood circulation is particularly crucial as it delivers oxygen and nutrients to the scalp. Massaging the scalp is a great way to improve circulation whilst stimulating its natural oils to strengthen the roots - try this each day, using gentle smooth circular motions. While essential oils can help to further stimulate circulation, if your scalp becomes too oily it can mix with dead skin cells and clog your pores and stunt growth so stay away from oils and overly hydrating shampoos for now if you’ve had problems in the past.  

3.Turn down the heat and remove the split ends  

Using heat to style your hair dries it out and dehydrates it. Over time, this damage to your hair can lead to breakage so try, if you can, to limit your use of straighteners or curlers. If you do need to style your hair for a big night out or a special occasion, make sure you use a thermal heat protection product and keep your hot tools under 380 degrees. Taking care of split ends is also crucial – if they go untreated they can break off and ruin your hair growth plans completely so make sure you book in a trip to the hairdressers every three months to skim off the ends. A regular ‘invisible’ trim will protect your hair and give it a chance to grow.  

4. Give your hair the nutrients you need   

Poor nutrition is the main cause of hair loss and thinning, so for thicker, longer and healthier hair, you need to make sure you’re getting all the nutrients your hair needs to grow. While it’s crucial to eat a balanced diet and stay hydrated, your hair has especially high nutritional requirements that can be difficult to meet through your diet alone. That’s why supplements like our Hair Skin and Nails gummies are crucial for encouraging hair growth and preventing breakage. Our gummies are packed with Biotin, Zinc and Folic Acid, Vitamin A, C, D, E, B6 and B12, all of which nourish hair to promote growth and prevent any hair loss issues.   

Be patient - the results will come    

Following these simple steps will improve the overall health of your hair, helping it to grow thicker and longer but you will need to be patient. Don’t get disheartened if your hair hasn’t grown down to your ankles the day after you start looking after it - the results will come if you stick with it! A great way to track your progress is to take a photo of your hair each month to allow you to clearly see the results. We’d love to see your success stories so make sure you send us your progress photos via social media and we’ll share the best ones! 

As a thank you for reading our blog we would like to give you 15% off your next order with HAIR15.

We all know how annoying it is to come down with a heavy cold - spending all day blocked up and sneezing and not being able to settle off at night isn’t any fun for anyone. This year, on top of battling through cold and flu season, there’s now the added worry of the spread of coronavirus (COVID-19) as the number of cases in the UK continues to rise. 

In its official advice, which includes information on how to prevent the spread of the virus, the government confirms coronavirus can cause more severe symptoms in people with a weakened immune system so it’s important to do all you can to keep yours healthy. 

What does your immune system do?

Your immune system is made up of cells, organs, proteins and antibodies which work together to protect you against bacteria, viruses and parasites by releasing white blood cells and other chemicals which help to flush out the invader - this is what can make you feel feverish or snotty. 

How to keep your immune system healthy 

Your immune system can become worn down by a combination of stress, toxins and poor diet which prevent it from being able to fight off sickness. With this in mind, here are some top tips for keeping your immune system healthy to give you the best chance of staying fit and well. 

1.Reduce stress 

When you’re stressed, you produce higher levels of a hormone called cortisol which prepares your body for an emergency. While this state of high alert helps you deal with highly stressful situations, it also depresses your immune system leaving you more susceptible to colds and viruses - try to regularly practise an activity that relaxes you such as yoga, meditation, reading or walking. 

2. Get enough sleep 

When you’re sleep deprived, your body is less able to produce and release a type of protein called cytokines which target infection and inflammation while you rest at night. The less sleep you get, the less able your body is to respond to colds and viruses. Getting the right amount of sleep is, therefore, crucial - aim for 7-9 hours of sleep to give your body the support it needs. 

3. Get your vitamins on board 

Another key cause of a weak immune system is a poor diet which doesn’t provide you with the vitamins you need. There are a number of essential vitamins which support normal immune function that you need to make sure you’re getting enough of - here are a few of the most important: 

Vitamin C 

Vitamin C has long been associated with preventing colds and stimulates the production of white blood cells which fight infection. Vitamin C is also an antioxidant which means it fights unstable atoms called free radicals that can cause illness, making it one of the best nutrients to consume if you want to stay healthy. 

Top sources of vitamin C

• Citrus fruits, such as oranges and kumquats
• Berries, such as strawberries and blueberries 
• Leafy greens, such as spinach and kale 
• Tomatoes and tomato juice 
• Green and red peppers 
• Vitamin C supplements

Vitamin E 

Vitamin E is another essential nutrient which can help to keep you fit and well. Much like vitamin C, vitamin E acts as an antioxidant to help your body remove any harmful bacteria and viruses. If you don’t get enough vitamin E, you can become more prone to infections so make sure you consume some of the sources listed below. 

Top sources of vitamin E 

• Nuts, such as almonds, hazelnuts and brazil nuts 
• Avocado 
• Sunflower seeds
• Mango 
• Red sweet pepper 
• Vitamin E supplements

Vitamin D 

Vitamin D also plays a key role in helping your immune system, as demonstrated by a major global study into its role in reducing the risk of colds, flu and other dangerous infections. Often called the ‘sunshine vitamin’, you can get your daily dose of vitamin D from sunshine in the warmer months but a lack of it during the winter months can increase your chance of getting ill so it may be best to take a supplement to keep your levels topped up. 

Top sources of vitamin D

• Sunshine 
• Oily fish, such as sardines and mackerel 
• Red meat, such as steak 
• Liver 
• Egg yolks 
• Vitamin D supplements 

Vitamin A 

Another nutrient which helps your body to fight off illness and infection is Vitamin A. As well as protecting your body and maintaining a healthy immune system, vitamin A is also crucial for vision and growth to keep you fit and healthy so it’s important to get the recommended amount on board. 

Top sources of vitamin A 

• Cheese 
• Eggs 
• Milk and yoghurt 
• Oily fish, such as sardines and mackerel 
• Leafy greens, such as spinach
• Vitamin A supplements 

Staying fit and well 

While reducing stress, getting enough sleep and taking your vitamins won’t necessarily stop every cold and virus, committing to these practices, alongside a healthy amount of exercise and plenty of water, will give your body the best chance of preventing and successfully fighting off anything harmful that comes your way. 

Listen to your gut, it has a crucial role in keeping your body and mind happy. An unhealthy gut can lead to a range of problems including bloating and constipation as a result of poor digestion, but also low mood, poor sleep and conditions like diabetes. No one wants any of those things, so if you want to feel your best, you’ve got to look after your gut. Here are our three top tips for doing just that.

1.Make sure you eat enough fibre 

When you’re trying to eat healthily, focusing on the amount of fat, protein, calories, carbs and sugar is important, but one part of the diet that is overlooked is fibre and making sure you’re getting enough is crucial for digestion. High fibre foods include wholegrain bread and oats, wholewheat pasta, broccoli, carrots, berries and oranges so try to incorporate some of these into your diet. As well helping to ensure your food gets through your system easily, these types of high-fibre foods can also help you to feel fuller so you’re less likely to overeat. It’s recommended that women eat 25 grams of fibre per day, with 38 grams recommended for men so aim for these amounts if you can, along with plenty of water. 

Top tip:

You can easily add more fibre to your diet by switching up your breakfast routine. Ditch the white bread in favour of wholegrain toast or go for porridge and berries instead of something overly sugary.

 2. Manage stress

If you’ve ever felt ‘sick to your stomach’ with nerves before doing something you didn’t want to do or you’ve had a ‘gut feeling’ that something bad was about to happen, you’ll know all about the relationship between stress and your gut. Your brain and your gut are connected in many different ways and send signals between them when they’re troubled. This is why you may get stomach cramps, feel sick, or lose your appetite when you have to do a speech or before going on a date. If you think your stomach problems may be caused by chronic stress, consult your GP and come up with some strategies that can help you deal with the stressors in your life. 

Top tip:

There are a number of things that you can try to reduce stress in your life including exercising, reducing your caffeine intake, adjusting your diet, meditation and reading - find something that works for you and try to stick to it. 

 3. Top up your probiotics

Probiotics are bacteria that live in your gut. While we usually think of bacteria as harmful, your body is actually full of both good and bad bacteria; probiotics are the good kind as they look after your gut, replacing any lost bacteria and keeping a healthy balance. As well as looking after your digestion, probiotics can enhance nutrient absorption, strengthen your immune system, and help treat conditions such as IBS. Factors such as poor diet, drinking too much alcohol and taking antibiotics can kill the good bacteria in your gut so it’s important to top up your probiotics.  

Top tip:

If you want to make sure you’re getting enough probiotics on board to keep your gut healthy, give our Gut Health gummies a go, they’re formulated to improve your digestion and keep your gut bacteria healthy, plus, they taste great! 

Healthy gut, healthy you

Following the news that coronavirus patients in New York are being given high doses of vitamin C after promising reports from China, a number of people have been looking for ways to get more of the vitamin into their diet. With this in mind, we thought we’d take a look at how vitamin C helps you to fight off illness and how you can make sure you’re getting enough of it.  

How does vitamin C help fight off illness? 

One of the key causes of a weak immune system is a poor diet which doesn’t provide you with the vitamins you need. Vitamin C, in particular, is a crucial nutrient for health which supports the normal function of your immune system in several ways to keep you fit and well. 

The main function of the immune system is to protect you against invading agents such as bacteria, viruses and parasites. To do this, it releases different types of white blood cells which lock onto germs and destroy them. Vitamin C helps to stimulate the production and function of these white blood cells so your body can actively fight off infection. 

Vitamin C is also an antioxidant which means it defends against unstable atoms in your body called free radicals that can cause several chronic health problems such as cardiovascular and inflammatory disease. By stabilising and removing these free radicals, vitamin C helps your body’s natural defences to prevent diseases whilst helping to reduce damage from inflammation. The vitamin also plays a key role in maintaining healthy skin and blood vessels and helping wounds to heal.

How much vitamin C do I need?

Unlike many animals, humans cannot create or store vitamin C in the body. This means that you need to make sure you’re getting an intake of vitamin C every day - according to the UK Department of Health, the recommended amount for adults is at least 40mg a day. If you’re not regularly getting enough of the vitamin, you risk becoming deficient which can lead to a weakened immune system amongst several other problems such as swollen and painful joints and slow wound healing. 

Do I need to take a vitamin C supplement? 

Vitamin C can be obtained by eating a number of fruit and vegetables including citrus fruits, leafy greens, tomatoes and peppers. However, you may choose to take a vitamin C supplement in order to ensure you’re maintaining adequate levels to keep you healthy. 

Chewable vitamin C vs traditional tablets 

For many people, taking traditional pills and capsules can be an unpleasant experience, leading to them either forgetting to take their supplement or choosing not to take it all together. If you find it a chore to take tablets or just want a more enjoyable way of getting the vitamin C you need, chewable gummy supplements may be a good option for you. 

Not only are they tastier and fun to consume, making you more likely to remember to take them, but gummy vitamins are also easier for your body to absorb and digest. When you chew your supplement, it gives more opportunity for digestive enzymes in your saliva to break it down, making sure you get as many nutrients as possible. Many vitamins in tablet form don’t digest as well which can lead to issues such as heartburn and nausea if you take them without food. 

Get your recommended daily amount with Yumi All Day Energy gummies 

If you’re looking for a great tasting chewable supplement that ensures you get the levels of vitamin C you need each day, then our All Day Energy gummies may be perfect for you. Packed with the recommended daily amount of 40mg of vitamin C, the gummies are a great way to keep you fit and well. If you want to give them a try, just use code VITAMINC15 at the checkout for 15% off!

Exercise plays a key role in improving mental health and has become increasingly important for many people to relieve stress and anxiety during the ongoing pandemic. In fact, despite the closure of gyms as part of the COVID-19 lockdown measures, new research by WUA has found that one in three people are exercising more now than before lockdown began. 

Whilst there are a number benefits of regular exercise, one thing that you may have been struggling with if you've been keeping active during lockdown is the post-workout muscle soreness, so here are our six top tips for recovering after a tough home workout or run. 

1. Don’t skip the warm-up 

Although it can often be tempting to go straight into your workout, especially if you want to get it over and done with as quickly as possible, a warm-up is crucial to get the blood and oxygen flowing to your muscles and to prevent excessive soreness later on. Try to add light movement-based stretching to your warm-up routine such as lunges or squats, or jogging on the spot to help prime your body to work at a higher intensity. 

2. Drink plenty of water 

Dehydration is a major cause of muscle soreness and cramps so it’s crucial to replenish the fluids you lose when you sweat during a workout. Make sure you drink a good amount of water to hydrate yourself before your workout and every 15 minutes during your workout if you can, or within the first 10 minutes after you finish. Whilst it’s especially important to hydrate when running in the heat, you still lose water when it’s cold so make sure you take on plenty of fluids whatever the weather. 

3. Cool down 

Once you’ve rehydrated after your workout, it's now time for a quick cool down to relieve any knots and tightness. Stretching for 10-15 minutes, focusing on the major muscles you’ve been working out will play a key role in reducing soreness over the coming days. Alongside static stretching, it’s also a good idea to add foam rolling to your cool down routine if you can. Using a foam roller after your workout helps to break up scar tissue, stimulate blood flow and loosen your muscles to prevent pain and soreness so you’re able to stay active. 

4. Refuel  

After your cool down, it’s important to refuel your muscles with a balanced meal with a good mix of carbs, proteins and fats. The food you eat post-workout provides your body with the building blocks needed to repair your muscles and speed up your recovery. Try to keep your diet topped up with food rich in antioxidants such as onions, sweet potatoes, carrots and spinach as well as lean protein such as white fish and beans, peas and lentils. 

5. Get some sleep 

Sleep is one of the most important stages of your recovery as it provides your body with the necessary downtime it needs to restore itself. A good night’s sleep allows your body to grow muscle, repair tissue and make hormones to help restore you to full health by the morning. Aim for 7-9 hours of sleep per night to allow your body to repair itself. If you have trouble sleeping, check out this article for some tips for calming your mind before bed. 

6. Recover with supplements 

There are also a number of supplements which play a key role in recovery and reducing pain and soreness after a workout. Let’s take a look: 

Apple cider vinegar 

Apple cider vinegar supplements are also great for recovery as they can help to reduce muscle cramping by restoring a PH balance in the body and replenishing the electrolytes you sweat out during a workout. Apple cider vinegar supplements can also help to reduce cravings after a workout by maintaining blood sugar levels to make it easier to avoid unhealthy snacks and stick to a healthy weight. 

Probiotics 

Probiotics are another supplement which can aid recovery from workouts as they help to improve digestion and increase absorption of vital nutrients necessary to fuel your body and repair muscles. As well as helping to ensure you absorb the antioxidants, proteins and fats you need for muscle repair, probiotic supplements also play a key role in supporting your immune system to help further aid your recovery. 

5-HTP 

We mentioned before just how important sleep is for recovery so you might want to consider 5-HTP supplements which can help you on your way to a higher quality and longer night’s rest. 5-HTP is an amino acid that is a building block for the ‘happy’ hormone serotonin which helps to naturally increase your melatonin levels for a better night’s sleep. 

Listen to your body

Whilst the tips outlined above will help to speed up your recovery and reduce muscle soreness, it’s important to listen to your body. If you’re feeling particularly sore or you’re struggling to get through your workouts, don’t force it, give yourself the rest you need and go again the next day.

Get 15% off any of the supplements mentioned in this article with code: WORKOUT15