Bones and Joints Work Together…

Walking, jumping, typing, wiggling our toes, bending, pointing, drawing, sitting, sleeping – what do these and virtually all activities have in common? They require our bones and joints to work together. The world acknowledged the importance of healthy joints with World Arthritis Day on 12th October and healthy bones will be the focus on World Spine Day on the 16th October and World Osteoporosis Day on the 20th October. 

Our bones and joints truly make great teammates. Did you know:1

  • The adult human body has 206 bones, with 26 of them in the foot and 54 of them in the hand, including the wrist.
  • The femur, or thighbone, is the longest and strongest bone of the human skeleton. In contrast, the smallest and lightest bone is located in the middle ear and called the stapes.
  • The hyoid is a V-shaped bone located at the base of the tongue. It’s the only bone in the human body that is not connected to another!
  • Bones are composed of calcium, phosphorus, sodium and other minerals, as well as the protein collagen. Making up the skeleton of the body, bones protect organs as well as produce red and white blood cells.
  • The place where two bones meet or connect are joints, which are formed by short bands of tough fibrous connective tissue known as ligaments.
  • Some joints move and others don’t. For example, joints in the skull do not move, while synovial joints do. Synovial joints are located mostly in our arms and legs.
  • Hip and shoulder joints are the most mobile and known as ball and socket joints. They enable our arms and legs to move in multiple directions.
  • Ellipsoidal joints allow our fingers to bend and stretch; hinge joints enable knees and elbows to move; gliding joints work in the ankles and wrists by gliding against each other.

Nikken’s KENZEN® BDZ® food supplement is formulated specifically to help contribute to the maintenance of normal bones. Find out more about it here.

The more we practice Active Wellness, the healthier our bones and joints are and the longer they’ll last. Consistent physical activity, a balanced diet and getting plenty of sleep will help us stay healthy and keep our bones and joints working together our entire lives.

  1. https://www.bidmc.org/about-bidmc/wellness-insights/bones-and-joints/2018/08/fun-facts-about-bones-and-joints

14th October 2021

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Technologies That Augment Natural Energies…

–     by guest blogger, Dave Balzer

All of the Nikken technologies take their cue from the natural world. Whether it is magnetic energy, Far Infrared technology, or negative ions, Nikken has keenly observed nature and created ways to support the benefits that it offers.

Nothing could be more natural than magnetism. In fact, the earth itself is a giant dipole magnet that imparts its flux energy to every living creature on the planet. This flux energy forms a shield over the globe known as the magnetosphere. The magnetosphere protects the surface of the planet from being irradiated with harmful solar energy. In essence, the shield itself acts as a filter, which permits biocompatible light energy to pass through. Without the protection offered by the earth’s magnetic flux, life as we know it would be destroyed. 

Many animals are able to sense the earth’s magnetic field. This is true for birds, insects, plants and even humans. All of the creatures sensitive to the earth’s magnetic energy possess a protein known as a cryptochrome. It is this molecule that reacts to magnetic energy. Unfortunately, NASA has reported that the earth’s magnetic field is weakening and even developing irregularities. Nikken has chosen to utilize permanent dipole magnets in many of its products as a way of buttressing and supporting the degradation of the earth’s natural magnetic energy.

The energy from the sun that reaches the surface of the planet is made up by visible, ultraviolet and infrared light. The visible wavelengths of light are the ones humans can detect with their eyes. They comprise 40% of the light energy reaching the earth’s surface. Ultraviolet light cannot be seen by mammals and makes up 7% of the total. This leaves infrared light energy representing 53% or the majority of the sun’s energy that reaches the earth’s surface. Infrared light is fundamentally important to human life. Tissues and cells found in the body are in tune with infrared energy. They absorb, utilize and even emit infrared energy. 

Nikken produces several products that incorporate special ceramic reflective fibers. These fibers have the ability to absorb light energy and reflect it back to the user as infrared energy. In doing so, Nikken is able to support and balance the natural Far Infrared energy found in the environment. 

Negative ions are all around us. Nature provides them in abundance in forests and near waterfalls. They are a key component to inducing the feeling of wellness and relaxation that is experienced during a nature walk. It is ironic to understand that negative ions have a positive impact on wellness while positive ions have the opposite effect. Appliances, electronics and other fixtures of city dwelling emit positive ions and can cause feelings of fatigue and depression. Consequently, the environment needs to be buttressed with new sources of negative ions in order to counteract the ill effects of the positive ones. 

Some examples of Nikken magnetic products with patented DynaFlux® Magnetic Technology are the Kenko mSteps and mStrides insoles and the KenkoTouch® handheld massage device. Ceramic reflective fibers are found throughout the Kenko Sleep products such as the KenkoDream® Quilt and Naturest® Pillow.

Our guest blogger Dave Balzer is a Technology Consultant and International Advisor in Product Development, Design Engineering, Prototype, Manufacturing, and Regulatory compliance of new devices. He has worked with Nikken on many projects over the past three decades. Since 2012, he has guided his own medical device company that produces specialized diagnostic kits.

30th September 2021

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Lungs are Vital in Our Amazing Human Bodies…

Breath gives life, so breathing is one of the most important things our respiratory systems accomplish. The most vital components of breathing are our lungs. 

Here are some facts about our lungs1 that are notable:

  1. In humans, the right lung is larger than the left to accommodate the heart.
  2. Exhalation is just as important as inhalation. The air we breathe contains 21% oxygen, of which only 5% is used—the rest is exhaled.
  3. We think of our digestive systems as being in charge of waste disposal; however, 70% of waste is eliminated through our lungs in the form of up to 17.5 milliliters of water exhaled each hour! 
  4. Children and women breathe at a higher rate than men.
  5. Lungs are the only organs in the human body that are capable of floating on water.
  6. A person inhales an average of 13 pints of air every minute!
  7. Imagine this: If we were to open up the lungs and lay them flat, they would be so large that they would cover an entire tennis court!

So many physical activities we do naturally are the work of our respiratory systems. For example, coughing, sneezing and yawning are ways to rid our lungs of unwanted substances that we unknowingly inhale. Yawning also helps us intake more oxygen, especially when the brain senses a shortage of needed air! 2

Similar to our digestive tracts, our lower respiratory tract is colonized by diverse groups of bacteria. On the other hand, unlike the bacteria in our digestive tracts, studies have shown that the flora or microbes in the respiratory tract do not cause disease.3

As we inhale and exhale, there’s a small amount of air, called residual volume, that always stays inside our lungs.Our amazing lungs keep at least 1,200 ml of air in the lungs at all times! Even after we do a good exhale, there’s always more that can be pushed out.

Residual volume actually helps keep smaller airways and air sacs (known as alveoli) open a little at all times, so that the next breath and the next and so on, comes easier. The tiny but powerful alveoli cover a surface that measures more than 1,076.4 sq. ft. or 100 sq.m. This large surface area is necessary to process the huge amounts of air involved in breathing and getting oxygen to our lungs.Alveoli are responsible for three overall processes6 involved in breathing: 

  1. Ventilation: moving air in and out of the lungs
  2. Diffusion: oxygen-carbon dioxide exchange
  3. Perfusion: pumping blood through the lungs

When we take deep breaths in and exhale slowly, we are helping our lungs do their best work! It’s all part of Active Wellness and getting to know the intricacies of our remarkable bodies.

1. https://pulmonaryhypertensionnews.com/2017/12/20/8-fun-facts-lungs/

2, 3, 4. https://careplusvn.com/en/10-surprising-facts-about-the-respiratory-system

5, 6. https://www.healthline.com/health/alveoli-function#alveoli-function

17th September 2021

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Organic Your September for Active Wellness…

“The health of soil, plant, animal and man is one and indivisible” – Albert Howard

September is here and every year we celebrate all things Organic. What does Organic really mean and what are the benefits you might wonder…

Organic foods come from crops that were produced without using synthetic pesticides, fertilizers or other genetically modified components. They also include animal products such as cheese, milk, meat or honey that were also produced free of growth hormones and antibiotics. In the face of climate change and other ecological issues such as a widespread decline in wildlife, the need to change our food systems is now more important than ever – a transition towards ‘agroecological’ farming systems, such as organic, can make a world of difference not just for Mother Earth but for all of us.

Why Organic?

It’s Better for the Planet… Respecting nature and enhancing the health of soils, water and air, organic farming is leading the way on sustainability. According to the Soil Association UK, if Europe’s farmers all followed organic principles, agricultural emissions could drop by 40-50% by 2050. 1 Organic farmers are encouraged to make use of what they have and limit the use of imported resources. This means no artificial fertilisers, healthier soils that store more carbon and meat that is more environmentally friendly. 

Nikken’s JadeGreen Zymes® barley grass powder is certified Organic by the Soil Association, a certification we are extremely proud off. The Soil Association wants to ensure the highest possible standards of animal welfare, environmental and wildlife protection.

Higher Welfare for Animals… Organic farming has the highest animal welfare standards of any international farming system. Free range animals are encouraged to forage, graze and roam, with plenty of space, fresh air and conditions that allow them to express their natural behaviours. More access to the outdoors means organic animals don’t have to be routinely treated with antibiotics and wormers.

It’s Better for People… Is organic food safer than conventional products? This is a question that most of us are asking ourselves. Well, organic farming makes the connection between our own health and the health of our planet, our animals and our wildlife. As Ludwig Feuerbach once said: “We are what we eat” – so why not consume produce that contains fewer pesticides, additives, preservatives and with no GM ingredients whilst supporting our farmers and the planet at the same time?

A few ways to becoming more Organic friendly…

Grow your own… Growing your own saves on food miles, tastes delicious and couldn’t be any fresher. Even a few salad leaves and herbs are better than nothing and can be grown in pots if you have no garden space. At the same time, you will be encouraging wildlife by putting up nest boxes, leaving piles of leaves in corners for hibernating creatures and leaving areas of long grass where insects and other creatures can hide.

Reduce, reuse and recycle… Choose loose fruit and vegetables from your local farm shop and try upcycling the packaging from your favourite organic brands too. Buying organic food from independent local businesses is an important way to support them and boosting your local economy at the same time.

Eat with the seasons… Eating more seasonally is a great way to reconnect to the rhythm of the natural world, as well as reducing the food miles of what’s on your table everyday. Find out what fruit and vegetables are in season and follow the path to becoming more sustainable.

Organic offers a simple, trusted way to be more sustainable in our daily lives and this is an important part of an Active Wellness lifestyle: Being in Harmony with Nature.

  1. https://www.soilassociation.org/causes-campaigns/a-ten-year-transition-to-agroecology/iddri-report-ten-years-for-agroecology-in-europe/

2nd September 2021

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Do More by Doing Less…

By Guest Editor: Jeff Isom, Chancellor of Nikken University

Most of us are continually striving to be active, healthy, and well. The idea of Active Wellness is perhaps more of a process than a result and encompasses a variety of aspects in our lives. One of those areas is the personal growth we work towards as we decide what to create and accomplish on a day-to-day basis.

A question someone might ask themselves is, how do I do more with the time I have? It may be that we can accomplish more by deciding to focus on less. Think about the idea of limiting your daily to-do list to the top 3 most important things you want to accomplish for that day. You could do this same process at the beginning of every week for the week ahead. It is a simple strategy, but one that might prove to be extremely powerful.

This habit turbocharges your productivity because it forces you to prioritize the most significant things you want to achieve, and then causes you to have laser-like focus in getting them done. Having just three items to focus on throughout the day and week can help you stay centered and to accomplish more, even on days when you feel overloaded.

In order to make this approach work, it is important that you write out these 3 main focus areas before busying yourself with “urgent” but not important tasks like checking email, texts, or social media. It is necessary to prioritize what you want to achieve during the course of the day. You can also reference your schedule for the day and your week to see how much time you’ll have to devote to your top tasks.  Then, you can shift around meetings and commitments to concentrate on what really matters.

As you think about putting this Rule of 3 into practice, create your list on a daily basis first in order to realize how effective it can be. You can then add the weekly exercise from there. Make sure that your top 3 items are challenging but also realistic and achievable. This will help you stay motivated and ride the momentum for getting things done.

After you list out the top 3 items to accomplish, it is okay to write down additional minor tasks to take care of during the day (such as remembering to buy stamps, writing a thank you card, or going to the dry cleaner). What’s important is that you prioritize and place your energy on your top 3 tasks, and work on smaller items as time allows. At the end of the day, you can measure your productivity by looking at how successful you were at accomplishing your main 3 tasks.

To accomplish more and to spend time on your highest-impact tasks, you have to act on them on a daily basis. The Rule of 3 is a great way to do exactly that. This habit will help you do more by doing less. It will increase your growth as a person and move you closer towards Active Wellness in a variety of areas in your life.

About the guest editor: Jeff is Chancellor of Nikken University and regularly runs Nikkens Humans Being More Workshops around the globe!

15th July 2021

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How to Use Colour Psychology to Increase Your Overall Wellness…

Have you ever wondered why some people and children have a favourite colour? Why when a child’s favourite colour is orange, do they prefer to eat orange fruit, wear orange clothes and always choose the orange popsicle when offered a variety of other flavours? Orange makes them happy and puts them in a good mood. Is this a coincidence or is there more at play here? 

Psychologists and scientists have long believed that colours can impact your mood, sleep, energy and eating habits. It’s called colour psychology or colour therapy. And you can use it to create a wellness plan for yourself. 1

Colour therapy uses the benefits of different colours and shades to affect your wellbeing. As each colour has a unique light wavelength, the colour therapy principles use the energy of each shade to boost your mental and physical health.

  • Red and pink colours are linked to your blood, circulation and breathing. Use these colours to help raise your pulse, blood pressure and the speed that you breathe, and strengthen your veins. Wearing red or pink for a high energy workout could improve your results. Red is also linked to feeling of passion, so keep a red outfit at the ready for date nights!
  • Orange, as one of the warmest tones, notably resembles the colour of the sunset – one of nature’s most calming and peaceful gifts. Watching a spectacular sunset can rebalance your joy, optimism and wisdom. Orange is also said to inspire creativity and enthusiasm.
  • Yellow is the most intense colour in the spectrum. This colour can make you feel happier. It can bring out your intelligence and wisdom. It’s also said to bring energy and encourage action. Yellow flowers can brighten your day and uplift you!
  • Green colours have a harmonious, calming effect. This is why many people choose to have plants in their homes and on their desks at work. And, when you’re indoors for a prolonged period of time, you know the exhilarating feeling of getting out into nature with the greenery.
  • Blue also encourages relaxation and calm, which is why it’s such a popular colour on the walls of a bedroom. Many people prefer to choose blue mats to practice yoga or daily meditation. Stronger shades of blue support the brain’s thought processes, while lighter shades help improve concentration. 2
  • Purple or indigo colours are beneficial for problems with the eyes, ears and nose, while more violet shades of purple with a pink tone can help relax your muscles and nervous system. Violet colours are also useful when meditating.
  • Black is often regarded as colour of authority and power. 3 If you’re looking to take charge this is the colour you should be gravitating to.

There’s a whole world of colour out there! Embrace what it means and how it can improve your overall Active Wellness.

  1. https://www.calmmoment.com/wellbeing/colour-therapy-boost-wellbeing/
  2. https://www.barker-whittle.com.au/blog/3-colours-improve-concentration- productivity      
  3. https://psychologia.co/meaning-of-colors/

8th July 2021

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The Amazing History of Honouring Men on Father’s Day!

Father’s Day is celebrated every year around the world. The date is different from country to country. Nevertheless, it’s still an important day to celebrate.

Moms are simply the best, but dads deserve a day to be recognized for all they do too! Did you ever wonder how Father’s Day began? It’s quite a story! It started with a young girl who had five siblings who were all being raised by their single father. Her name was Sonora Smart Dodd of Spokane, Washington and this is her story.1

In May of 1909, Sonora Smart Dodd sat in church listening to a Mother’s Day sermon. She decided she wanted to designate a day for her dad, William Jackson Smart. Dodd’s mother had died in childbirth, and Dodd’s father, a Civil War veteran, had taken the responsibility of singlehandedly raising the newborn and his other five children.

The following year, Dodd wanted to celebrate Father’s Day on June 5th, her father’s birthday and petitioned for the holiday to be recognized in her city. Needing more time to arrange the festivities, Spokane’s mayor pushed the date back by two weeks, and the first Father’s Day was celebrated on June 19, 1910, according to the Spokane Regional Convention and Visitor Bureau. 

In 1916, President Wilson attended the Father’s Day celebration in Spokane and confirmed that he was working to make the holiday recognized at a national level. Congress initially resisted because they were worried about commercialization. It took 56 years before President Richard Nixon signed Father’s Day into law in 1972.2

At the first Father’s Day celebration, young women handed out red roses to their fathers during a church service, and large baskets full of roses were passed around, with attendees encouraged to pin on a rose in honor of their fathers – red for the living and white in memory of the deceased. 

One hundred and eleven years later, we still celebrate Father’s Day every May and June in some countries such as the United Kingdom, France and Germany. In other countries like Sweden, this is celebrated in November. It’s an anticipated day not just for fathers, but for stepfathers, uncles, grandpas and the other men who take on the role of fatherhood for children everywhere.

  1. https://www.livescience.com/10697-father-day-turns-100.html
  2. https://www.goodhousekeeping.com/holidays/fathers-day/g21205120/fathers-day-throughout-the-years/

28th June 2021

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Healthy Men are Happy Men…

Men might not always pay full attention to their health. Too often, they put things off or they are too embarrassed to discuss any health issues, even with their doctor. Men’s Health Week (14th – 21st June) has the purpose of raising awareness of preventable health problems and encourage early detection and treatment of disease among men and boys1. To honour this week, here are a few tips for all you men out there to help keep your health in tip top condition:

Watching the Body Weight… Physical activity of any kind helps a person lose weight. A total of 150 minutes of moderate intensity activity a week is recommended for those aged between 19 and 64.2 Controlling your weight should be a top priority and something that will define your health status throughout your life. 

Healthy Eating… Food is more than just fuel. Your diet can help fight disease and keep you feeling younger. Since men have more muscle and typically are bigger than women, they require more calories throughout the day. Moderately active males likely need 2,200 to 2,800 calories per day. 

For energy and disease prevention, men should eat whole grains such as whole-grain bread, pasta, cereal, brown rice, oats, barley, beans, lentils, fruits and vegetables. These foods are high in fiber, help manage hunger and fullness and help fend off certain health conditions. Based on concentrated wholefood supplements, Nikken’s Kasai for Men contains lycopene, powered garlic, tomato and pumpkin seed, helping to contribute to men’s wellbeing.

Managing Stress… Working all day and keeping everything under control means you’re probably under more stress than you realize. There are lots of ways to minimize stress – staying active, exercising and communicating with your loved ones are just some of them. Find the methods that suit you the best, practice them daily, and you’ll have a calmer and a better attitude for the long-haul.

Scheduling Regular Check Ups… Regular check-ups can help find potential health issues before they become an issue. When you see your doctor regularly, they are able to detect health conditions early. Early detection gives you the best chance for getting the right treatment quickly, avoiding any complications. Prevention is always better than cure. Therefore, it’s essential to see your doctor for regular screenings and annual check-ups to continue your Active Wellness journey.

Finding Balance… Providing for yourself or/and for your family often requires long working hours. It can wear you out physically and emotionally. Avoiding burnout is a must if you want to enjoy life long-term, so you need to learn how to balance your work and your family more effectively than before. Talk to your employer, talk to your partner, and find a solution that works for both of you.

Remember, you’re doing it all for you and your loved ones and for a chance to spend more quality time with them. That’s why lots of men don’t really mind altering their habits and introducing positive changes to their lives in order to become healthier, happier and better.

  1. https://www.healthwatch.co.uk/event/2021-06-14/mens-health-week
  2. https://www.nhs.uk/live-well/exercise/

14th June 2021

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Introducing KENZEN TRUE elements® Marine Organic Skincare…

Good for You and Sustainable for Nature

Sometimes it’s possible to make a good thing better. That’s what we’ve done with the KENZEN TRUE elements® skin care product range. Not only have we upgraded the already advanced formulas, but we have also added a higher level of organic certification and changed our packaging to be more eco-friendly.

Why KENZEN… We’ve added ‘KENZEN’ to the brand – Kenzen means “healthy” in Japanese – we are tying together our nutritional products with our skin care ones. In fact, you’ll notice the new KENZEN TRUE elements® contains an even higher level of natural and organic ingredients – making it a great nutritional addition for your skin.  

Organic Certification… TRUE elements® was always certified organic by EcoCert®, but now we’ve added COSMOS ORGANIC to our certifications. Adding this gold standard in international certification, COSMOS Organic means the KENZEN TRUE elements® range must comply with even more stringent guidelines. Complying with COSMOS Organic certification ensures responsible usage of natural resources and responsibility towards biodiversity and eco-friendly production with high-quality natural and organic ingredients via processes that respect people and the environment.

We take our commitment to the environment and to natural organic skin care seriously.  

Our KENZEN TRUE elements® formulations are formulated along the same ingredient guidelines as our nutritionals. That means no GMOS, pesticides, parabens, polyethylene glycol (PEG), silicone, dyes, aroma, controversial ingredients, gluten, alcohol or aluminum salts. 

Because we respect the ocean and its’ precious inhabitants, the seaweeds used in KENZEN TRUE elements® are harvested by hand and by boat from the Iroise Sea in Brittany – France, a UNESCO World Biosphere Reserve. Just as it’s important to fish sustainably, it’s equally crucial to harvest seaweed and other marine plants respectfully. Harvesting by hand and boat helps to preserve resources and maintain a low carbon footprint. Another step towards our mission to be ‘in harmony with nature’ and sharing Active Wellness with the Global Wellness Community.

The products… The first products relaunched are the Moisturizing Face Cream (# 2044) and the Youth Activ Serum (# 2042) with the addition of the brand NEW Revitalizing Face Serum (# 2062). 

The two serums are formulated to complement the Moisturizing Face Cream. To be applied on a clean face before applying the Moisturizing Face Cream, the Youth Activ Serum targets anti-aging and dark pigmentation spots. The Revitalizing Serum is formulated to energize dull, tired-looking skin with marine minerals. Both serums help decrease the appearance of fine lines and boost the hydration of the Moisturizing Face Cream. Depending on the needs of your skin, you can choose which serum best suits you; however, you can also use one in the morning and the other at night. 

Key Ingredients… The key ingredients in these advanced formulas include three different types of seaweed extracts: Organic Chondrus, Organic Laminaria, Organic Ulva Lactuca and sea plant: Organic Sea Fennel. Along with High Molecular Weight Hyaluronic Acid, Low Molecular Weight Hyaluronic Acid, Organic Shea Butter and Marine Magnesium Concentrate. 

Nikken is committed to working in tandem with nature and Planet Earth, so the KENZEN TRUE elements® products are Good for You and Sustainable for Nature.

1st June 2021

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Get Summer Ready!

We all love Summer. It’s a great time to get a healthy dose of Vitamin D whilst boosting our feel-good factor as we spend more time outdoors having fun. It’s not just a feel-good boost we get from the sunshine; we get many other benefits too. In good weather we are more likely to spend more time outside in the fresh air, maybe lunch in the park rather than indoors, a family outing to the beach or a get together with friends. These types of events make us feel happy and relaxed, so we associate sunshine with feel good moments and happy memories.

Something new… Brighter weather can make us feel more inspired, creative and even more daring. Use this Summer as an opportunity to start a new activity or challenge – and when you track your progress, you’ll become much more encouraged to reach your final goal. Why not try achieving a personal best in running or surprising yourself by trying a new activity – all fun ways to stay motivated and focused.

Energize… Food is our best source of energy. To help keep energy levels up, we really need to eat healthy – integrating the most nutritious foods in our diets. Foods that help our energy levels include wholegrains, nuts and some fruits (grapes, apples, oranges, peaches, pears and grapefruit) and vegetables with a high fiber content such as peas, beans and leafy greens. 

Support… Our bodies are made to move. Whether you choose to get your regular activity by going to the gym or walking the dog, it’s important to find something you enjoy doing. Taking part in regular, moderate activity is not only part of an active wellness lifestyle, it can also help us feel more confident too. Sometimes our body might need a little extra support to help make activities more comfortable. Nikken’s kinetic KenkoTherm® DUK Tape is a flexible kinetic tape that you can apply for extra support during activities.

And Relax… We all know how great we feel after a good nights’ sleep!  Sleep is extremely important to our health regardless the time of the year. With longer, brighter days it can be difficult to get some shut-eye. Create your own sleep sanctuary – according to “the sleep charity”, an ideal bedroom temperature is around 16-18°C.1.  The Nikken Kenko PowerSleep® Mask… not only eliminates light distraction, it also produces an area of magnetic flux for comfort.

Make sure you’re feeling at your best inside and out to max out your Summer fun this year!

Get ready for a great Summer with our Get Summer Ready savings:

Discover more at: www.nikken.co.uk/eu/

  1. https://thesleepcharity.org.uk/information-support/adults/sleep-environment/

17th May 2021

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