Everyday Active Wellness…

Everyday active wellness blog banner

You no longer have to aim for 10,000 steps a day to stay healthy – a brisk 10-minute walk is just as good, according to official new advice1.

Public Health England (PHE)2 and the Royal College of GPs said focusing on time, rather than distance or quantity of steps, can reduce the risk of early death by up to 15%. One in five middle-aged adults are said to be physically inactive, meaning they do less than 30 minutes of physical activity a week. The official recommendation is for adults to carry out at least 150 minutes of moderate to vigorous physical activity a week.

Professor Paul Cosford, Medical Director at PHE, said: “Managing all the pressures of everyday life can mean that exercise takes a back seat, but building a brisk walk into your daily routine is a simple way to get more active.”

If you are not able to be active as such on a daily basis, what can you do to ensure you are still enjoying an “Active Wellness” lifestyle?

Create a list of the activities you would like to do, such as walking, aerobics, tennis, or taking a class at a fitness or community centre. You are more likely to stay active if you choose activities you enjoy. A brisk walk around the park wearing the Nikken mStrides in your shoes may offer you an ultimate re-energising environment with the help of the most innovative DynaFlux® Magnetic Technology.

Do you have a desk job, which means you are not moving as much everyday? Avoid sitting for longer than 30 minutes at a time. If you work in an office, you may spend hours at your desk each day. Just getting up and moving around a little every 30 minutes can get you blood pumping and increase your activity level. Try the Nikken KenkoSeat® II, a fantastic product designed to provide comfort while seated and may even help with your posture.

Skip conveniences like delivery and food shopping pickup services.Every time you have someone else do something for you, such as deliver food or shop for your groceries, you’re losing out on activity you could be doing yourself. When you have the time, do it yourself instead. Additionally, part of staying fit is eating a healthy diet, so make sure you’re consuming plenty of fresh fruits and vegetables, whole grains and lean proteins.

Take the stairs instead of the lift.Little changes like this one can help you stay fit without setting aside a specific time for exercise.

Keep your energy levels up and help your body rest and recover from everyday activities by getting 7-9 hours of sleep every night.

1. https://www.gov.uk/government/news/focus-on-brisk-walking-not-just-10000-steps-say-health-experts

2. https://www.nhs.uk/oneyou/be-healthier/move-more/

(18th June)

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 5,136 other followers

Advertisements

Sport and the importance of active recovery…

Sport blog banner

After a hard workout or training session, it would seem that complete rest would be the best way to encourage recovery… However, research proves many advantages in active recovery.

What is active recovery?

Active recovery is a workout session that is less intense and has less volume than any of the other sessions you do and is specifically designed to help reduce physical and mental fatigue.

The Purpose of Recovery

The purpose of recovery is to allow the muscle to repair itself and to engage muscles that are tired or sore from a previous day, intense training or competition.

It is common to feel less energetic and sore the day after your workout, race, or game, but passive recovery isn’t recommended unless you are injured. Instead, it is recommended to do some light physical activity. This can be walking, easy jogging, easy cycling or mobility exercises. Massage can also be used as part of active recovery.

Active recovery helps mobilize the joints, which need to move through their range of motion to be lubricated. It also gets the blood flowing through your muscles, which helps bring them nutrients to build new muscle as well as helping to carry away waste products.

During an active recovery day, you don’t want to engage in activities that challenge the muscles used the day before. Instead, aim for doing lighter activities. 

Science to back this up

There are hundreds of studies that underpin Active Recovery. One studypublished in Medicine & Science in Sports and Exercise found that active recovery immediately after the event encourages recovery and reduces muscle lactate levels faster than complete rest.

What we do on Recovery Days

The point of a recovery day is to recover from your training in not only the physical aspect, but also as a much-needed mental break.

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle.  One of the best activities towards recovering is swimming. A relaxing swimming session and a cool / cold shower after, may help the muscles stretch, relax and recover. Another studyshowed that a swimming based recovery session enhanced following day exercise performance, possibly due to the hydrostatic properties of water.

To help you stay motivated and consistent on an Active Wellness lifestyle, here are some tips:

1. Eat healthy carbs a couple of hours before strenuous activities to keep your body warm and energetic. This also helps prevent fatigue.

2. Set exercise / weight goals and write them down.

3. Reward yourself periodically as you achieve your goals, but not with food, so you don’t associate pleasure only with edible treats.

4. Wear the KenkoTherm DUK® Tape, which may help your muscles and joints stay warm and supported.

5. Massage your tired muscles with the Kenkotouch®, a device designed to help promote relaxation and relief.

6. Support your back during and after a workout with the KenkoTherm® Back Belt that can be worn alone but is designed with a back pocket that holds the Kenko MagFlex® in place.

  1. http://www.mdpi.com/2075-4663/5/2/40
  2. https://www.ncbi.nlm.nih.gov/pubmed/19908172

Special offer…

KenkoTherm DUK® Tape – Buy 6, get 1 FREE! #88065

(11th June)

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 5,136 other followers

Men’s health…

Men's health blog banner

Everyone knows the importance of a healthy lifestyle. If you have a busy schedule, you may find it hard to make time for regular exercise or find yourself eating a lot of takeout and junk food. But you can’t afford to be passive about your health.

Diet, exercise, sleep and stress management all count towards optimising men’s health at any age. Here are some key tips which could help towards men’s overall health and wellbeing.

Stay fit

There are some basic but very important things men should do regularly to stay in good health. Start exercising! Men (and all adults) need at least two-and-a-half hours a week of moderate – intensive aerobic activity, like a brisk walk. Plus, strength training at least twice a week, that helps work all major muscle groups.

Eat right

Consuming a healthy diet and maintaining a healthy weight are important in reducing the risk of heart disease, diabetes and other significant health issues. Prostate cancer is the second most common cancer in men worldwide. Experts recommend eating a balanced diet, which is high in fruit and vegetables and low in red and processed meat, fat and salt.

A UK study1 suggested that a high intake of plant foods, particularly tomato products, may benefit men’s health. Tomatoes are well known for containing lycopene, which is an antioxidant compound that gives tomatoes and certain other fruits their colour. Lycopene2 is an antioxidant that also protects our body cells from oxidants that have been linked to cancer. Two capsules of Nikken’s Kasai® for Men provide 6mg of high- quality lycopene, together with powdered garlic and pumpkin seed; this variety of Kasai® is designed to help contribute to men’s overall wellbeing.

Stick to a sleep schedule

Good “sleep hygiene” (things that promote regular, sound sleep) can help men lead healthier happier lives.

Look after your skin

Given today’s busy lifestyle, adequate skin care is just as important for men as for women. Environmental factors, as well as constant shaving, makes men’s skin sensitive and prone to skin conditions such as acne, dehydrated skin, dullness and shaving ingrowths. Nikken’s TRUE elements® Marine Organic skincare offers all the products necessary for a good skincare regime. Not just for women, but for men too! The TRUE elements® Youth Active Serum contains Ulva algae which helps natural cellular renewal plus hyaluronic acid, known to helpstimulate collagen synthesis which may help improve skins overall appearance.

  1. http://cebp.aacrjournals.org/content/early/2014/07/12/1055-9965.EPI-14-0322
  2. http://www.britishtomatoes.co.uk/health-nutrition/miracle-fruit-report/ 

SPECIAL OFFERS…

SLEEP – available until 15th June 2018
SAVE 20% on selected Sleep Products

EAT RIGHT – available until 31stAugust 2018
Save 50% on KVB®
Buy one receive one Free on Kenzen Ten4Matcha Green Tea Drink

(5th June)

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 5,136 other followers

Lower your sugar intake…

Blog banner

Breaking the sugar habit can be difficult. But as more health research comes to light, its shows its necessary to reduce sugar consumption, if not eliminate it completely from our diets. Research continues to show that sugar reduction is among the top product claims sought after by consumers.

A technical report, produced by Public Health England1, shows set guidelines for the food industry on how to achieve a targeted 20% sugar reduction across the top nine categories of food that provide the majority of sugar in the diets of children up to the age of 18 years. Although the programme focuses on foods consumed by children, the reality is that families eat the same foods.

The 3 sugar reduction approaches the food industry has been advised to take are:

  • reformulating products to lower the levels of sugar present
  • reducing the portion size, and/or the number of calories in single-serve products
  • shifting consumer purchasing towards lower or no added sugar products

The increased focus on sugar consumption in relation to health had lead to new regulatory guidelines in markets globally. In the United Kingdom, the government has published a great report “Sugar reductions: from evidence into action”2 which focuses on actual evidence in regards to how much sugar can be found in the products that we include in our diet. Public Health England will judge the success of the sugar reduction programme by measuring the net amount of sugar removed from key food categories. The principles are to encourage the industry to go further and faster in sugar reduction in order to improve health outcomes.

Here are some tips that you can take immediately to help reduce your own sugar consumption in the pursuit of Active Wellness:

1. Eliminate fizzy drinks and other sugary beverages.

2. Need a sugar fix? Eat a piece of fruit or a sweet vegetable, such as a carrot or beetroot. Frozen berries, grapes, cherries and bananas are delicious as sorbets when blended.

3. Are you a coffee or tea drinker? Replace your daily beverage with Kenzen ten4® Matcha Green Tea Drink. Made with high quality organic matcha green tea from an elite tea-growing area in Japan, with only 8 calories per serving.

4. Be careful with “alternative” sweeteners, such as honey and molasses. They are still forms of sugar, high in calories and have limited nutritional value. Instead, choose no-calorie natural sweeteners such as monkfruit and stevia. Nikken has already taken steps to avoid sugar in its KVB®Natural Food Mix, a healthy protein meal replacement mix, naturally sweetened with stevia.

5. Check out what’s in your food supplements. Nikkens Cleansedx helps support natural liver function and contains a high amount of chicory root powder. According to Women’s Health Magazine3, chicory is a very healthy alternative to sugar.

6. Drink more water. An amazing new study4 has found that people who drank just 1% more water daily cut sugar intake by one to four teaspoons.

7. Read labels. Packaged food contains lots of hidden sugar, so eat fresh food whenever possible.

Sugar is a bad habit, but the good news is, together we can beat it!

  1. https://www.gov.uk/government/publications/sugar-reduction-achieving-the-20
  2. https://www.gov.uk/government/publications/sugar-reduction-from-evidence-into-action
  3. https://www.womenshealthmag.com/food/a19928359/the-truth-about-4-natural-sweeteners/
  4. https://www.healthyhubb.com/drinking-water-helps-reduce-calorie/ 

Special offer

Kenzen ten4® Matcha Green Tea Drink – Buy one box receive one box Free

(11oz / 3.14 g  – 30 sachets per box)

2 x Kenzen ten4® Matcha Green Tea Drink  #88036

Only £39.00  / Save £39.00    (Retail Price inc VAT)

(29th May)

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 5,136 other followers

Natures Secret Gift for Skin – Organic Skincare Science

TE Blog banner

Our skin is more than just an outer covering; it is the main defence against external injury. It is a living, breathing organ, the largest in the body. Much of what we put on our skin is absorbed into our body.

Choosing certified organic skincare can help give reassurance that the product is rich in ‘natural’ ingredients without the synthetic chemicals. The body cannot easily recognise and process synthetic chemicals and these ‘foreign’ substances, can sometimes accumulate in the tissues with the potential over time to cause an allergic skin reaction – such as contact dermatitis, eczema or breakouts.

It’s as important to decrease the toxic load on the skin as choosing a healthy (and organic!) diet. Using organic products also means that you are helping to support the sustainability of our environment.

Nikkens TRUE elements® Marine Organic Skincare range has been certified organic by ECOCERT, meaning the products have met strict standards set for its specified category.  This is a distinction that very few products – even those labelled as “organic” – can claim.

More facts about the TRUE elements range…

  • The ECOCERT certified TRUE elements® Marine Organic Skincare is also vegan

ECOCERT1 are the certification body for our skincare range and were the first certification body to develop standards for natural and organic cosmetics. They look at the use of ingredients derived from renewable sources and the environmentally friendly manufacturing process, as well as requiring 95% of the total ingredients to come from natural origin.

Vegan products are free from animal derived compounds (including milk, honey and beeswax) –  the TRUE elements® range does not contain any ingredients from animals at all so is suitable for use by vegans.

  • We use sustainably sourced seaweed

In France, where our skincare range is manufactured, the French government and     various other organizations manage the seaweed industry. They commit each year on quantities to harvest, the geographical place to harvest, sizes to cut and number of licenses for harvesters.

Everything is under control by satellite through the different Research Centers such as IFREMER2. They control the water quality and all the resources.

  • We use sustainably sourced Palm Oil

Our suppliers are certified with“Green Palm Sustainability”certificates.

  • We advise a ‘period after opening’ time so you know when your product is still in its optimum.

In Europe, cosmetic products with a lifespan of more than 30 months must show a ‘period after opening’ (POA) time. That is the time when the product will remain in optimum performance after the consumer has used the product for the first time. See the jar symbol with the ‘time’ in months shown inside.

  • No Bunny logo needed

In Europe it’s forbidden by law to test products on animals and that’s why we do not need to apply the ‘Bunny logo’ anymore.

  • Recycle your jars and tubes…

You can recycle your empty packaging at home in the suitable recyclable container.

  1. http://www.ecocert.com/en/natural-and-organic-cosmetics
  2. https://wwz.ifremer.fr/en/The-Institute
  3. http://www.greenpalm.org

(21st May)

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 5,136 other followers

Awake… Restored… Revived…

Sleep blog banner

We often hear that we should all be getting eight hours’ sleep a night. Organisations from the NHS to the US National Sleep Foundation recommend it. But where does this advice come from?

Studies carried out around the world, looking at how often illnesses occur in different groups of people across a population, have come to the same conclusion: both short sleepers and long sleepers are more likely to have a range of illnesses, and to live shorter lives.

Shane O’Mara, professor of experimental brain research at Trinity College Dublin, says that, “While it’s difficult to tell whether poor sleep is a cause or a symptom of poor health, these relationships feed off each other”.1 For example, people who are less fit exercise less, which leads people to sleep badly, become exhausted and less likely to exercise, and so on.

People who don’t sleep enough also appear to produce too much of the hormone ghrelin, associated with feeling hungry, and not enough of the hormone leptin, associated with feeling full, which may contribute to their risk of obesity.

We need different types of sleep to repair ourselves

After we fall asleep we go through cycles of “sleep stages”, each cycle lasting between 60 and 100 minutes. Each stage plays a different role in the many processes that happen in our body during sleep.

The first stage in each cycle is a drowsy, relaxed state between being awake and sleeping – breathing slows, muscles relax, the heart rate drops. The second stage is a slightly deeper sleep – you may feel awake and this means that, on many nights, you may be asleep and not know it. Stage three is deep sleep. It is very hard to wake up during this period because it is when there is the lowest amount of activity in your body. Stages two and three together are known as slow wave sleep, which is usually dreamless.

After deep sleep we go back to stage two for a few minutes, and then enter dream sleep, also called REM (rapid eye movement). As the name suggests, this is when dreaming happens. In a full sleep cycle a person goes through all the stages of sleep from one to three, then back down to two briefly, before entering REM sleep. Later cycles have longer periods of REM; so cutting sleep short has a disproportionately large effect on REM.

The average person spends around a third of their life asleep. In this time, our bodies are able to replenish energy stores and make repairs, while our minds organise and store the memories of the day before. The amount of sleep you need depends on your age, sex, health and other elements, and sleep cycles change as we grow older.2

So how do we achieve a good night’s sleep?

Here are top three tips to ensure a restful sleep:

1. A COMFORTABLE AND SUPPORTIVE BED will give you the best chance of sleeping soundly throughout the night. The aim of a good mattress is to spread pressure evenly across the body to naturally align the spine and assist circulation during sleep. Get a restful, refreshing sleep every night with the Nikken Naturest® Kenkopad®. Designed with advanced sleep science and magnetic technology, this mattress topper is made with latex that is hypoallergenic and resistant to microbial growth and dust mites. Made from ecologically sound and renewable non-allergic latex and natural materials, the Nikken Naturest® KenkoPad® could transform your regular mattress into an environment more conducive to healthier sleep.

2. CREATE A SLEEP SANCTUARY. The bedroom should be quiet, dark and the correct temperature – around 16-18 °C is perfect; it’ll feel warmer under your duvet. Revolutionary technology and the finest materials make the Nikken KenkoDream® Quilt perfect for any climate. A magnetic layer completes the cocoon effect with ceramic-reflective fibers that help release heat to keep a comfy temperature. To complete your sleep system, the Nikken Naturest® Pillow offers you the benefits of naturally firm non-allergic latex filling which may help with the most comfortable alignment for your head, neck and spine. Latex is especially resilient, so it resists being flattened, unlike down or foam. The pillow cover is made of a natural bamboo and cotton blend, while revolutionary RAM™ technology (radial-axis magnetism) disks are arranged deep within the natural latex core. You should also remove all electrical and electronic items as even standby lights have an impact on quality of sleep. Finally, the room shouldn’t be too stuffy – try sleeping with the window ajar, but if noise is a problem, just ensure that the room is well ventilated. 

3. HAVE A TRIED AND TESTED BEDTIME ROUTINE. Start your bedtime routine about an hour before going to sleep in order to allow enough time for both body and mind to wind down. Don’t go to bed hungry, but avoid drinking too much – particularly alcohol and caffeine – in the evenings. Exercise should also be avoided for six hours before bed, and try to establish a ‘bed time’ and a ‘rise time’”.

What happens when you get a good night’s sleep? 

1. Your Mood will improve. People might struggle with emotional resilience if they have not had enough sleep. Sleep has a huge impact on mental health. After a good night’s sleep, something stressful might happen and you might deal with it in a better way than if you did not get a restful sleep.

2. You won’t be so hungry. Lack of sleep can affect hunger. Levels of the satiety hormone leptin decrease, while ghrelin, the hunger hormone, increase, which leads us to crave more calories and not feel full as quickly.

3. Your brain will get a Boost. The body has a lymphatic system that disposes of toxins and the brain has the same system. About five hours into the sleep cycle, you have a sweep of calcium that washed away neurotoxins, but if sleep is impaired, then this process might not happen.

Doing all of the above, could ensure you a restful and comfortable night’s sleep so you can wake up refreshed and invigorated.

  1. https://shaneomara.com/2014/10/20/why-you-need-lots-of-good-quality-sleep-sleep-loss-affects-work-performance-ethics-memory-and-health-2/
  2. https://sleepcouncil.org.uk/how-much-sleep-do-we-need/ 

Special Offer… available until 31stMay 2018 

SAVE 20% on selected Sleep Products! 

Contact an Independent Nikken Consultant to order.

(14th May)

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 5,136 other followers

Get Summer ready…

Get summer ready blog banner- ENG

It’s that time of year when we start to think about getting in shape for Summer…

But how exactly do we do it?

One of the most important aspects is our food intake… As the seasons change, our eating habits change too. Say good-bye to the rich and comforting winter meals and welcome the summer seasonal produce like fruit and salads! What you put in your body, along with exercising, is crucial to a healthy lifestyle as you want to loose weight and tone up. Eating the right foods can help make you feel happier and healthier.

Did you know…

1. Super foodsare nutrient-rich and a catalyst for good health and overall wellbeing. Not only can they help optimize the natural immune system, are known to have body-healing compounds, but may also help reduce inflammation and even eliminate any harmful bacteria. What, when and how much you eat can help keep both your metabolism and energy levels steadily elevated, helping with raised energy levels throughout the day. Tap into the fat-burning power of foods like nuts, avocados, dark chocolate and New Zealand Kiwi.

2. The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise. For example, someone who hasn’t exercised for years shouldn’t rush into running miles a day. Not only will the struggle to do so leave you feeling disheartened and demotivated, you’re also far more likely to injure yourself and set your fitness levels back further. The same goes for people who suddenly cut out certain foods from their diets.

3. Diets that severely restrict calories or the types of food ‘allowed’ can lead you to be deficient in the nutrients and vitamins that your body needs. The Eat Well Guide2, provided by NHS England, offers an abundance of information on how to eat healthy without cutting out produce packed with essential nutrients.

Here are some tips to help you manage your weight and avoid cravings:

1. Replace your daily coffee or regular tea with herbal tea or green tea. Try the Kenzen Ten4® Matcha Green Tea Drink and help wake up your body and mind the natural way… According to a study conducted by scientists from the China Academy of Chinese Medical Sciences3, regular consumption of green tea could help keep your bones stronger as you age.

2. Include MCT’s in your meals (medium chain triglycerides). MCT’s are good fats which have also been shown to suppress appetite. In one 14-day study, six male volunteers were allowed unlimited access to one of three diets: a low MCT diet, a medium MCT diet and a high MCT diet. Calorie consumption was significantly lower on the high MCT diet. The researchers noted that substituting MCTs for other fats in a high-fat diet “can limit the excess energy intakes and weight gain produced by high-fat, energy-dense diets.”We’ve made it easy to access these valuable fats by making it our second ingredient in the high protein, low-carb KVB® Natural Food Mix Meal Replacement that offers only 125 calories per serving, allowing you to reap the benefits and enjoy the Nikken Active Wellness lifestyle.

1. Take care of your gut. Nikken’s Kenzen Digestion Complex 4-20 contains twenty natural digestive enzymes that act on all four different macronutrient types: fats, protein, carbohydrates and fiber. This wider range of enzymes may help you derive more energy from the food that you eat.

The healthy choices we make when it comes to food may help us manage weight, maintain focus and avoid cravings.

  1. http://www.superfoods-scientific-research.com
  2. https://www.nhs.uk/Livewell/goodfood/Pages/the-eatwell-guide.aspx
  3. https://www.sciencedirect.com/science/article/pii/S0271531716305619?via%3Dihub
  4. Stubbs RJ, Harbron CG. ,“Covert manipulation of the ratio of medium- to long-chain triglycerides in isoenergetically dense diets: effect on food intake in ad libitum feeding men,” Int J Obes Relat Metab Disord1996 May;20(5):435-44.

Summer Offers… available until 31stAugust 2018

Kenzen ten4® Matcha Green Tea Drink – Buy one get one Free
#88036 – save £39.00

KBV® Natural Food Mix – Chocolate #16011 / Vanilla #16010
Save 50% – Only £35.00 each

(8th May)

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 5,136 other followers