Newgate Health April Edition

NEWGATE

HEALTH IN THIS MONTH’S EDITION

STRESS AND OUR BODIES

QUALITY OF LIFE HOW DO WE DEFINE IT?

ALSO INCLUDED IN THIS EDITION LATEST NEWS THE SUPERIORITY OF AVOCADOS MIRROR, MIRROR ON THE WALL: UNDERSTANDING AGEING CARBS: QUALITY OR QUANTITY? THE COOKING DIARIES: BANANA OAT PANCAKES THE SCIENCE BEHIND INTIMACY INTERVIEW WITH HOLISTIC HEALTH COACH JOANNA ROGERS NATUROPATHY: A HOLISTIC APPROACH TO HEALTH TREATMENT AND A LOT MORE!

APRIL 2022

Dear Readers, Welcome to the second edition of Newgate Health - the monthly magazine that brings you the latest news in the health and wellness world. Our first issue was a success and we are happy to be back this month with new and interesting content to share with health and wellness enthusiasts.

For this April 2022 edition, the Newgate team has worked hard to bring you the most original and interesting contributions on everything health and wellness. From quality of life assessments to avocados, carbs and naturopathy, you’ll find a range of topics that will hopefully motivate you to hop on the health train with us!

In this edition, we are also proud to present special guest contributions by professionals in the field. Checkout out our exclusive interview with Joanna Rogers, a UK-based holistic health coach who shares insights into her coaching and what integrative nutrition is all about.

As always, we thank all our readers for their interest and valuable feedback, and we look forward to your continuous engagement with our magazine. If you enjoy this magazine, feel free to share it with your friends and colleagues, and any feedback is always welcome.

The Newgate Health Team

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THE SUPERIORITY OF AVOCADOS.

Avocados are a favourite for many, but their superiority is a polarising topic of discussion due to people's differences in opinion. Some people believe that these berries' health benefits and versatility make them superfoods, while others think it's a façade created by super marketing. Despite the varying opinions, it can be said with confidence that avocados have many benefits. So, let's look at some of these benefits!

1. Promote heart health Avocados contain significant amounts of monounsaturated fatty acids, vital in lowering low-density lipoproteins, also known as bad cholesterol. Research has shown that eating an avocado a day reduces the occurrence of these lipoproteins and, in turn, lowers the risk of heart disease.

2. High in fiber These buttery berries contain approximately 7 grams of fiber for every 100 grams. Fiber increases satiety and reduces a person’s chances of overeating; this regulates appetite and favours people that are trying to cut back on their portion sizes while staying healthy. Fiber also promotes bowel health by preventing constipation.

3. High in Potassium Evidence shows that avocados contain 485 mg of potassium per 100gms.

Potassium is essential in nerve function, muscle strength, and blood pressure regulation.

4. Improve vision Including avocados in one’s diet is likely to improve vision because avocados contain antioxidants like Lutein that provide eye protection and minimize damage from ultraviolet sun rays. A particular research study confirms this statement. During the study, a third of the participants ate an avocado every day for 6 months, while the other participants ate potatoes and chickpeas. After the study, Lutein increased by 25 % for those who consumed avocado and only 15% for the other participants.

5. Rich in folate According to the USDA, 100 grams of avocado contain 81 micrograms of folate. Folate, also known as vitamin B9, lowers the risk of neural tube defects in newborn babies and reduces the occurrence of childhood leukemia.

6. Great for the skin

Consumption of the fats found in avocado increases skin elasticity, decreasing the

Research shows that avocados contain

effect of aging and the appearance of

compounds that protect the skin

wrinkles.

against sun damage and inflammation, preventing wrinkles and skin cancer.

7. Healthy hair

Additionally, avocados contain vitamins C and E which protect the skin from

A study analysing different hair cosmetics

oxidative damage caused by the sun

found that avocado oil contains minerals

and other environmental stressors.

that seal hair cuticle cells, preserving moisture; this results in shiny, smooth, and

Avocado oil contains high levels of

strong hair. Avocado contains a large

monounsaturated fatty acids that

amount of Biotin, which has benefits for

promote collagen formation, which

the healthy growth of hair. Avocados can

leads to the formation of new skin

be used as a hair mask or hair oil to repair

tissue.

damaged hair.

8. A versatile food

FUN FACT

Avocados are fruits of incredible

The 31st of July is considered by some

versatility; their creamy texture allows

National Avocado Day in the US. The day

for their use in multiple recipes. Some

was established a meal delivery service

famous avocado recipes include

to celebrate avocados' sustainability and

avocado smoothie, avocado toast,

health benefits.

avocado ice cream, avocado salad, and the ever-delightful guacamole.

Summary The belief that avocado is a superfood is not far-fetched because of the benefits listed above, like good eyesight, healthy hair and skin, disease prevention, and its use in multiple recipes. A few people think otherwise, which could simply be a difference in their preferences.

“ Research shows that avocados contain compounds that protect the skin against sun damage and inflammation, preventing wrinkles and skin cancer.

”

NEWGATE HEALTH

We produce liquid vitamin and mineral supplements that are easy to take, offer higher absorption rates and can be developed in a number of great-tasting flavours. We are particularly skilled at developing emulsions, as well as working with dispersions, oils and syrups Our portfolio of gels can be packaged in to individual foil sealed sachets which are ideal for products such as energy gels, glucose, or children’s supplements, where it can be more convenient to carry a disposable sachet instead of a large bottle or tube.

Many of the liquid formulations that we offer can be made in to gels for filling tear-top sachets. These are particularly effective for single-serve solutions, or when the convenience of being able to use on-the-go is important.

Sprays may be particularly beneficial for children or older people who can struggle to swallow a tablet or capsule. As sprays bypass the acidic stomach environment and are absorbed into the bloodstream directly through capillary networks in the mouth, they are particularly effective for people who may suffer with malabsorption issues. As well as been more fast-acting, it is argued that sprays may be a more effective delivery format.

Discover Wellness NEWGATE WELLNESS QUOTES

IT’S NEVER TOO LATE

It is health that is real wealth, not pieces of silver and gold.

A healthy lifestyle is the most potent medicine at your disposal.

Self-care is how you take your power back.

He who has health has hope and he who has hope has everything.

Let thy food be thy medicine, and thy medicine be thy food.

QUALITY OF LIFE: WHAT EXACTLY IS IT?

While it is generally thought that a person’s quality of life is measured by their wealth and possessions, we often underestimate the importance of keeping healthy and fit. So what does it really mean to have a good quality of life?

1 - Good nutrition Eating nutritious meals contributes to high energy levels for daily activities, a better frame of mind, and an improved quality of life. A healthy diet consists of grains, dairy, vegetables, proteins, and fruits. When choosing healthy meals, try to limit or eliminate the following foods; added sugar, processed meat, refined grains, fried foods, and butter. Vegans can have nutritious meals, too, by eliminating animal proteins and their products.

"Energy is necessary for economic growth, for a better quality of life, and for human progress"Mac Thornberry.

2 - Being Disease-free Diseases interrupt an individual's daily life, impacting their quality of life; for example, a study done in the United States analysed the impact of illness on income, and the results showed that every additional sick day was accompanied by an $8 increase in monthly healthcare costs for the average patient. The extra expenses incurred by healthcare affect an individual's income and quality of life.

3 - Drinking water Drinking water contributes to the body's proper functioning, impacting a person's quality of life. Below are some facts about drinking water.

A - According to the CDC, drinking water prevents dehydration, which can otherwise lead to overheating of the body, constipation, and kidney stones.

B - Drinking water after eating cleans the mouth and prevents the multiplication of bacteria that would otherwise cause tooth decay.

C - Research has shown that mild dehydration increases anxiety/fatigue and affects vigilance. These psychological changes impact an individual's quality of life.

4 - Eating mindfully Mindful eating involves focusing on different attributes of food like the taste, smell, presentation, texture, and dining atmosphere. It allows one to savour the different flavours and enjoy the experience of eating; this process aids in releasing serotonin and dopamine, hormones that regulate mood and emotional reward (4). These feelings of emotional satisfaction contribute to an individual's quality of life.

Mindful eating enables one to eat their favourite food with intention and enjoy it without guilt. Research has shown that some preferred foods have health benefits; for example, higher coffee intake is associated with a reduced risk of heart failure, and red wine is rich in antioxidants, which prevent cell damage due to inflammation. Drinking red wine decreases the risk of diseases like Alzheimer's, improving a person's quality of life.

5 - Staying physically active.

Exercises enable us to live longer and better lives; for example, a study showed that 150 minutes a week of physical activity lowers the risk of all-cause mortality by 33%.

Another study revealed that muscle-strengthening exercises improve a person's ability to manage pain, do everyday tasks, and improve their quality of life.

Moderately intense activities that enhance bone strength slow the loss of bone density that comes with age; this reduces the damage that may occur in case of a fall.

In Summary, quality of life means different things to different people; these meanings are usually self-rated and personal. We have expanded on some of the factors that contribute to a person's quality of life, for example, proper nutrition, exercising, mindful eating, hydration, and the absence of disease.

MIRROR, MIRROR ON THE WALL As we get older (and wiser!) it gets harder and harder to ignore signs of ageing when we look in the mirror. These signs can be fine lines around the eyes and mouth, age spots or sagging skin. The good news is that non-surgical cosmetics has come a long way to help with all of the above without invasive and gruesome procedures.

Wrinkles can be diminished for a temporary fix with injections of botulinum toxin (aka Botox). The toxin relaxes the facial muscles that can result to fine lines such as crows feet, frown lines, smile lines etc. The results are seen within a week and usually last 3 to 6 months.

Dermabrasion is another option and it can reduce fine lines, brown spots and mild acne scars. It works by removing the dead skin cells on the outer skin layer with tiny crystals which exfoliate the skin. New pink and fresh skin is revealed after each treatment. It can take up to 10 sessions a few weeks apart to see a noticeable difference.

Intense Pulse Light (IPL) can be used to remove redness involved with rosacea, lighten dark circles under the eyes, remove melasma or age spots and other skin blemishes. Short pulses of light reach the dermis (deep layer of the skin) and heat destroy target cells so that the skin can renew itself.

Collagen production is also stimulated which help with fine lines and wrinkles too.

Cosmetic fillers are also used to treat dark circles, hollowness around the eyes, plump lips, define jaws and cheeks and noses and the list goes on.

These fillers are usually made up of hyaluronic acid or collagen. The effects can last between 3 to 9 months depending on the product and frequency.

The decision to have any of these procedures or any other not covered in this article here should be swayed by the accreditation of the injector or the dermatologist and your suitability.

There is a potential risk of having an allergic reaction to anaesthetic used

Who is the fairest of them all?

The one who makes informed decisions!

on the skin or the injectable product itself. There is also a risk that dermabrasion or light lasers can cause scarring or loss of colour to the skin.

Always read the fine print and seek advice from a medical professional.

NEWGATE’S FERTILITY RANGE OF SUPPLEMENTS Why now and what is all the fuss about?

Infertility is a growing problem worldwide. It affects about one in every six couples. While infertility is not always treatable, it can sometimes be improved with a healthy diet, supplements and other lifestyle strategies.

Infertility can have multiple causes and may depend on genetics, general health, fitness, diseases and dietary contaminants. Additionally, a healthy lifestyle and diet are important. Some foods and nutrients are associated with greater fertility benefits than others. Here at Newgate, our products support your diet for normal fertility and reproduction, and is designed especially for those wanting to conceive.

When dealing with infertility, there are many factors that you can’t control such as your genetics, your age, and an unpredictable cycle. But one aspect you can influence is to provide your body with the best nutrition — including vitamins and minerals.

Consult your doctor to choose the right balance of vitamins to boost your chances of a healthy pregnancy

BECAUSE YOU'RE NOTHING LESS

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CARBS QUALITY Carbohydrates …

OR QUANTITY? Quality or Quantity We need to begin prioritizing excellence

While these elements may be individual

over quantity. For many of us, our

pieces of the puzzle, they don't replicate

approach to food includes counting

the whole picture of carbohydrates.

carbohydrates, whether it’s following a

Assigning that labels of "correct" and "bad"

Keto or low-carb regimen or aiming for a

leaves out quite a few ingredients.

particular proportion of macronutrients

Sorting meals into "right" and "horrific"

every day. We also have a tendency to

carbs is one of those simplistic differences

classify foods into "desirable carbs" and

that lack the nuance to set up a

"bad carbs" primarily based on criteria like

wholesome sample of ingesting. Although

whether they’re quick-digesting carbs or

this distinction may sound trivial, the

whether or not they have more fiber.

important thing to note is that

However, as researchers lately talked

categorizing "top" and "terrible" carbs

about in a perspective published by

causes human beings to stay away from

Advances in Nutrition, our emphasis on

sure culmination, veggies, and entire

"accurate carbs" and "awful carbs" can also

grains, which can be seen as having "too

lead us to forego a number of meals that

many" carbs, whilst in truth, those meals

have a nicely-installed fitness gain.

provide a whole lot of benefits.

And that is more than a summary

For instance, if you are following an "if it

concept. According to a report launched

fits your macros"-kind of eating regimen,

by the CDC, only 1 in 10 Americans is

and you only have a restricted variety of

eating the endorsed daily amount of fruit

carbs left, you may end up eating a

and greens. Given that a diet rich in

particularly processed energy bar that has

veggies is thought to reduce the chance

the proper macros, when rather, you are

of medical issues like coronary heart

probably better off eating a piece of fruit

disease, weight problems, Type 2

or a slice of whole grain toast, even

diabetes, and certain cancers, this shows

though the macros aren’t precisely the

that brushing off some culminations and

ratio you had been seeking out. (And, yes,

vegetables as being full of "terrible carbs"

this is a suggestion to people on low-carb

might not be the best way to think about

diets that it might be a good idea to

vitamins. (This includes watermelon,

include a few whole grains and fruit, even

which too many people push aside as

if it throws off your macros.)

being too high in sugar.

For carbs, prioritize first-class over amount.

Instead, Schulz, a professor of vitamins and food science at the University of Minnesota, proposes looking at carbohydrate quality rather than quantity. When it comes to the pleasant effects of carbohydrates, they endorse looking at elements inclusive of the share of complete grains, whether there’s any added sugar, the total amount of fiber, and the ratio of overall carbohydrates to the quantity of fiber and introduced sugar.

If those factors could be summed up in a single sentence, it would be "Eat more unprocessed meals."

This is something that we all realize is right for us in principle. However, when it comes to the many, many food selections we make each day, it could be all too easy to simply focus on the quantity of carbs, in preference to the quality, letting the culmination and veggies fall by the wayside.

THE COOKING DIARIES

Yasmina’s Kitchen teaches Newgate Health how to make delicious banana oat pancakes for 1!

Here’s what you need to make light, nutritious, mouth-watering banana oat pancakes:

●

1/2 banana

●

3-5 tbsp oat flour

●

1 tbsp white flour

●

5-6 tbsp almond milk

●

1 tsp baking powder

Yasmina’s Kitchen is a Lebanese food blogger who makes simple healthy recipes and enjoys giving

Add some coconut oil or olive oil to your pan

honest reviews of restaurants

and cook your pancakes one by one. With this

wherever she goes. Currently, she’s

recipe, you can make a total of 3 pancakes.

in New York and she’s sharing her

Bon appétit!

meal preps while also giving us a glimpse of life in NYC. Make sure to follow her on Instagram!

I love these pancakes because they are so light and full of fiber. A great way to start you day and have a filling breakfast.

NEWGATE’S WELLNESS RANGE OF SUPPLEMENTS BEING THE BEST IN EVERYTHING THAT YOU DO

Staying healthy, fit and taking care of one’s body has become a priority for many during the last two years. Our bodies are the most valuable possession we have, and we owe it to ourselves and to our loved ones to look after it.

A first step would be identifying deficiencies or weaknesses. These might include low immunity, zinc or vitamin deficiencies, cardiovascular concerns, blood pressure fluctuations, inflammations or extra weight.

Consulting your doctor is always a good idea to identify potential issues and receive guidance on how to tackle them. That could be through prescription medicine, lifestyle changes, increased physical activity, diets or nutritional supplements!

Here at Newgate, we care about your well-being and health. Our GMP certified, Halal and natural products support your efforts to start a diet, lose weight, overcome deficiencies, boost immunity, and lead healthier lives in general.

When dealing with health issues, while there are many things you cannot control, one aspect you can influence is to provide your body with the best nutrition — including vitamins and minerals.

STRESS AND OUR BODIES The last couple of years have been tough on all of us. A pandemic, the rising cost of living, and the threat of war have been ever-present and it’s become increasingly hard to switch off from the 24-hour coverage of these awful events.

Stress is a mental and physical response to the pressures of daily life and we all react to it differently based on our life experiences and genetics. In this article, we’ll look at the effect that stress has on our bodies.

Biologically Stress is an inevitable part of life. It is a natural response to our environment and it is a necessary response to certain situations. However, when stress becomes chronic and continues for an extended period of time, it can lead to both physical and mental problems.

In simple terms, stress is a body's reaction to change or pressure. When we are stressed, our brain sends signals that cause our muscles to tighten, heart rate and blood pressure rise, and glucose levels increase. This reaction prepares us for fight or flight in dangerous situations but it should only last for a few minutes before returning to normal levels.

Physical Whenever you are stressed, your muscles tense up. During these times, the body uses muscle tension to protect itself against damage and pain. In response to sudden onset stress, muscles stiffen at once, then relax once the stimulus has passed. When someone is under chronic stress their muscles become guarded all the time.

Long-term muscle rigidity and tension can cause additional physiological responses, as well as stress-related diseases.

Respiratory System The respiratory system removes carbon dioxide from the body and supplies oxygen to the cells. For air to enter the lungs, it travels through the nose, larynx, trachea, and bronchi. Red blood cells are then supplied with oxygen by the bronchioles, allowing them to circulate.

Shortness of breath and rapid breathing can occur as the passage between the nose and lungs narrows as a result of stress or intense emotions. The body will usually be able to cope with this extra work to breathe comfortably for people without respiratory diseases.

However, for people with pre-existing respiratory conditions, such as asthma and chronic obstructive pulmonary disease, psychological stressors can exacerbate breathing problems.

Gastrointestinal System Hundreds of millions of neurons in the gut can communicate with the brain and work independently, which explains the feeling of "butterflies" in the stomach. When you're stressed, your brain-gut connection is disrupted, making pain, bloating, and other stomach problems more noticeable.

Millions of bacteria live in the gut, and these bacteria can affect both the health of the gut, as well as the brain, affecting thinking abilities and emotions. Stress has been linked to changes in gut flora, which are thought to influence mood. This means that the neurons and bacteria of the stomach have a significant impact on the brain, and vice versa.

Immune System

Hundreds of millions of neurons in the gut can communicate with the brain and work independently, which explains the feeling of "butterflies" in the stomach.

When a person is in a crisis situation, stress can stimulate their immune system. This stimulation can be useful as it can assist in the prevention of infection as well as the healing of wounds. Although, if stress hormones build up in your body over time, they weaken your immune system and reduce immunity to foreign invaders.

Those who are chronically stressed are more vulnerable to viral infections, such as the flu and the common cold. Stress can also lengthen the time it takes you to recover after an injury or illness

Coping Mechanisms for Stress These latest findings on the impact of stress on health should not cause you to be concerned. We now have a far better understanding of successful stress-reduction measures.

Here are a few of the most effective strategies to deal with stress: ● ● ● ● ● ● ●

Building a strong social support network Keeping physically active on a regular basis Eating a wide variety of plant-based foods to improve your gut flora Keeping to a sleeping pattern Making time for rest, relaxation, and self-care Learning how to meditate Breaking down stressful tasks into manageable steps

These methods provide significant physical and mental health advantages, and they are essential components of a healthy lifestyle.

You can consult a professional psychologist if you require more assistance, or if you are under excessive or chronic stress.

The Takeaway To date, our survival has been dependent on our fight-or-flight reflex. This reflex is primal, and we must value it. Yet at the same time, it can be unpleasant and cause problems in our daily lives.

When you take care of your overall health and wellbeing, you can reduce the negative effects of stress on your life. By using the coping mechanisms above, we can learn to adapt and overcome periods of stress in our lives and maintain a healthy mind, and body!

If you need an extra boost, Newgate’s Korean Ginseng Supplement helps to improve mental agility and increases stress resistance due to the ‘adaptogen’ in our unique formula.

The Korean ginseng root found in this supplement has been used as a natural remedy for centuries to energise and reduce stress, making it an ideal supplement to help you through difficult times.

“

To date, our survival has been dependent on our fight-or-flight reflex. This reflex is primal, and we must value it.

”

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THE SCIENCE BEHIND INTIMACY

Within the vast range of human sexuality, we all have specific characteristics that make us tick. There are certain phrases or pressure points that get us going and memories and fantasies that tickle the senses.

Let's talk about getting horny! We've all experienced it. The longing. The tingling sensations and the cravings.

There is a lot of information that we know about what happens to our bodies when aroused. The typical "feeling wet”, erections, flushed cheeks, and shallow breathing are all present, but why?

When a person gets horny, how does their body change? In this article, we look at the science behind intimacy and sex.

What Is Arousal?

The sensation of being sexually stimulated is called arousal. The arousal process involves physical and emotional changes in your body. It’s possible to become aroused by stimulation, daydreaming, and having sexual thoughts. You can also become aroused from reading, watching, or listening to erotic materials such as porn.

It is equally common to experience arousal when certain sensitive parts of your body are touched. These areas are called "erogenous zones". Some people are less sensitive to touch than others, however.

Hormones and Their Role In Sex Hormones released by the endocrine system are well-documented. Particularly those concerning sex and reproductive health. It's no wonder, therefore, that as things heat up, an abundance of them start to flow through your body.

The adrenaline, dopamine, and endorphins in your system shoot up as soon as you become excited. All of these things can increase your heart rate and pulse, as well as your blood pressure.

This increase in dopamine, the feel-good hormone, stimulates the reward centre of the brain, causing you to crave more. For this reason, people who are addicted to sex may find that this makes it difficult to have sex. Rather than enjoying their current encounter, they feel obliged to seek out their next "fix".

The Sexual Response Cycle The sexual response cycle describes the physical and emotional changes that take place when a person becomes sexually aroused and engages in sexual activities such as masturbation and intercourse. You might improve your relationship and identify any causes of sexual dysfunction if you understand how your body reacts during each phase of the cycle. Numerous models have been developed in regards to the sexual response cycle. We are discussing one of the most widely accepted models of sexual response cycles.

In the first stage, there is sexual desire or arousal of thoughts. This can also be referred to as your libido. When your body prepares for sex, this can create excitement.

Your pulse rate increases, your muscles tense up, and blood rushes to your genitals.

When you feel extremely aroused and want to maintain it by masturbating or having sex, you are in the plateau phase.

Orgasm occurs at the end of the plateau period when the tension you've built up is released in a sequence of intense muscular spasms. Your body produces endorphins post-orgasm, which make you feel happy and calm.

With further sexual stimulation, some women can return to the orgasm phase quickly and have multiple orgasms. Following orgasm, men usually need a recovery period during which they cannot orgasm again. This is called the refractory period. The duration of the refractory period varies from person to person and is usually related to age.

Whether you experience an orgasm or not, the resolution phase occurs at the end of the sexual response cycle. The term "resolution" refers to your body returning to its previous state before it became aroused.

Sexual Dysfunction You shouldn't worry if you're not in the mood sometimes, as this doesn't indicate that you have a sexual disorder. It is not considered a disorder unless it occurs regularly and significantly disrupts your sex life.

Sexual dysfunction can be classified into four categories based on the sexual response cycle: ● ● ● ●

Desire disorder means you have minimal interest in sexual relations on a regular basis.

Arousal disorder occurs when you are in the mood emotionally, but your body is not feeling it.

Orgasm disorder happens when you're in the mood, but you're unable to climax, which leaves you frustrated.

Pain disorder occurs when you experience pain during sexual activity.

You will feel more tension and anxiety the longer a sexual problem persists. In turn, this may exacerbate the problem. Sexual dysfunction generally has a positive outcome however, some medical conditions may make it more challenging.

Sexual dysfunction caused by stress or temporary situations can be reversed if you address them openly. Although they can be improved, deep-rooted psychological problems may take longer to manage or never completely resolve.

Almost everyone experiences sexual dysfunction at some point in their life. If you are experiencing problems with your partner, be sure to talk to them about it and if the situation persists, you should get professional help.

Newgate's Testosterone Booster Supplement naturally increases testosterone, sexual drive, and physical endurance. After the age of 30, most men’s testosterone levels start to decrease leading to a loss in sexual desire, endurance, strength, and even depression. The testosterone in this supplement works to restore virility by balancing hormone levels. Check it out today, and see the difference for yourself!

“

If you are experiencing problems with your partner, be sure to talk to them about it and if the situation persists, you should get professional help.

”

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We create and deliver quality products that enrich both inner and outer beauty – that is our mission. We believe that if you start with wellness and mindfulness, you can also achieve self-confidence and balance; the precursors to radiant beauty.

Key information GMP certified products Fully made in the United Kingdom Vast range of Vegan products Gluten Free and Halal certified Freshly made for a longer shelf life

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AN INTERVIEW WITH

JOANNA ROGERS HOLISTIC HEALTH COACH Hi I’m Joanna

I am a certified holistic health coach, lover of fitness, food, creating nutritious recipes, and who’s passionate about helping you live your healthiest and happiest life. My main focus areas in my coaching are all things gut health; helping people manage their digestive distress, food cravings, low energy, skin issues, to name a few. The kitchen is my happy place! Where I love to cook delicious meals and create nourishing recipes to share with everyone. I see food as way more than just fuel for our bodies. Food brings people together and connects us. Feeding people feeds my soul and I live for it!

You’re a certified holistic health coach, could you tell me about your job and what it entails?

I am a holistic health coach, an integrative nutrition health coach is really my job title. I have a special focus on all things related to gut health, intuitive eating and mindfulness. I am very passionate about food and everything that food brings us and I really celebrate that with my clients. I try to encourage people not only to eat healthy food but also to eat with food freedom and to embrace everything that food brings us rather than just looking at it as fuel in our bodies, it is also social and brings people together. On top of that I am also super passionate about cooking, so I create lots of healthy recipes and share them with people. I also do cooking classes for anyone that needs a little bit of support cooking at home. I also do supermarket tours, you’d be surprised how few people know their way around a supermarket or know which ingredients to buy or which ones to have in their cupboards at home! Sort of everything from helping people to sleep and eat better. But primarily, I work with people with their gut health because that’s what I relate to the most, what I've been through. I suffered with IBS (Irritable Bowel Syndrome) for many years and suffered with my own gut health issues and that's how I sort of came into it really.

Could you tell me more about that, how did you get into the field?

Basically, I've always been interested in health and wellness and have always been very passionate about food and helping people. And I’ve suffered with IBS since I was a teenager really, I've been down the doctor's route, they've done all the tests on me that they possibly can, I've tried all the different prescription drugs made available to me and still it wasn't getting better so I had to do a whole lot of my own research, trial and error and so on and that's how, combined with my knowledge and passion for food, I became interested in how I can use food to heal my body, what foods to avoid, how to navigate it really.

Health coaches are able to delve in deep and give people the time to really open up about things and as we know, the gut is so very linked to our feelings, to our emotional state, and you're just never going to fix that in a 10 minute appointment with a doctor. I do recommend to my clients to go to the doctor just to have a check up and once you've been given the all clear from the doctor then we can really start doing our work together and to find out what's going on and what your root causes are because ultimately everyone's causes are different.

What is the difference between a nutritionist and a holistic health coach?

If I was to be a nutritionist, I would have had to go back to university and study for four years and at the end all you’re doing is nutrition. Whereas for me, as much as I am passionate about food and what it does to the body, I also am so passionate about looking at health as a whole. A health coach will look at way beyond just diet and exercise, they incorporate every pillar of health, everything from sleep to how abundant your relationships are to your relationship with physical activity, career, finances, spiritual practice, everything really. And I absolutely loved the idea of this integrative approach.

So you need to have a really close relationship with your clients?

Yes, absolutely. Because not only are we talking about people’s digestive systems, which is already very personal, I dive in way deeper than that, and people need to be ready for it really!

I mean I thought about doing nutrition and I'm still able to do what I wanted to do with nutrition while being able to incorporate everything else that I am passionate about and look at health as a whole rather than just food which is fantastic and I think it is really important.

What is intuitive eating?

It's the ability to listen to your body and know what foods are right for you and being able to tap into that basically and it goes hand in hand with emotional eating, so we do a lot of work with that. People will say that they're really greedy and can't control themselves and sort of speak badly about their eating behaviours, but we binge eat for reasons, you don't binge for no reason, it all comes from somewhere, and my job is to figure out where that is coming from and actually sometimes people who are emotionally eating are lacking in another area of their life which takes us back to what being a health coach is all about.

That's why it's really important to think of all the other pillars and see it balancing out basically because it's good just to take a step back and have a look at the big picture.

Someone who is emotional eating may just be really lacking in their relationship let's say, maybe all they really need is a hug from someone but they're not getting that, so they're getting comfort from eating chocolate or some other form of sugar and as we know sugar spikes dopamine in our brain and does the same thing as a hug does or intimacy. Or they are very stressed at work, it can be for loads of reasons. Intuitive eating is tapping into that and being able to listen to the body and translate what it's asking for essentially.

What are some common misconceptions and questions that your clients come with?

Common misconceptions would be sort of going back to the start of undoing everything that they maybe learned from instagram or from friends and the diet culture over the years, about how buying a low fat yoghurt for example is better for you, and just taking what food packets say as gospel rather than being able to read the nutrition labels on the back and seeing actually what ingredients are good and which ones we really need to avoid. We now know that eating healthy fats isn't just okay but actually extremely beneficial for us and our brains, and that protein is required by all. And carbs, this hatred for carbs, and learning that you don't need to cut out all carbs and that there are so many important vegetables that are carbs and that we really need in our diets.

Common questions that I will be asked would probably mainly be about bloating, it is a very common question and again people get bloated for lots of different reasons, it's not necessarily because of the food they are eating.

This is what I found out about my own root cause, basically I played around with dieting but what I found my trigger to be was so much more emotional. And the answers can be endless really, it's all completely bioindividual and ultimately that's what we'll discover through our coaching.

I get asked a lot about skin related questions as well, either about acne or eczema. Our skin is essentially our gut turned inside out so essentially if anyone does have any skin complaint then chances are they don't have a very happy gut and my job is to find out why that is and help people with that. Another common question would be about sleep, lots of people struggle to sleep and again it can be for a whole load of reasons.

How do you address cases where clients have a hard time opening up which can make it harder for you to help them find out what the root causes of their problems are?

The most challenging part of it is maybe self-awareness, and being able to be coached as well because I think it’s one thing when someone has already decided that they want to get health coaching. You sort of think that you've put yourself into this position of being open and able to be coached but as we dig deeper there may be some things that are maybe difficult to face or accept or some people don't want to make those changes, there are certainly some parts of coaching that will be easier for some of us to change than for others.

Essentially, we're all just completely different and each case needs to be bio-individualised really.

Have your clients touched you personally and emotionally?

Absolutely, yes I mean one of the main reasons that I am so motivated by health coaching and working with people who have these issues is because I have been there and I felt that and I've been through over 10 years of these gut issues and I'm still not a 100%, I mean it's not something that you can cure yourself from but it is about learning to manage it.

Certainly it can be emotional, sort of opening up about those things. And I think it also depends because I am coaching people, but you know I'm a human as well and ultimately I'm taking on their stories and their experiences.

What’s a general, essential rule or principle that you go by in your coaching?

Essentially, the way that I view health is just so much more than diet and exercise, and in order to be our healthier selves we need to work on all pieces of the health puzzle to fit them together. As much as I love food and nutrition and everything that implies, I also am so close with family and have so many wonderful friends so I understand the importance of having abundant relationships in your life, it's as important if not more important than food really.

Essentially balancing all pillars, nutrition, relationships, finding joy in everyday life, the ability to wake up in the morning and have a drink of tea and really be in that moment to enjoy it rather than being just ‘all London’ chugging your tea and running off to work. Being more mindful and being able to incorporate spiritual practice is really important as well.

How long does your coaching take and how do you define success in coaching?

I think that every single person will benefit from health coaching wherever they are in their health journey. I think you would always benefit from having more. But how to classify success, you know, we’ll set out clear goals as to what a particular client wants to achieve within the time frame, I offer 2, 4, and 6 months programs and set a plan for that time frame, depending on what they want help with, their financial situation and time allowance.

Ultimately I’ll start with setting out their goals and getting really real about what it is they want to achieve more than anything and then if they want more, we can work on the things that are a priority for them to begin with and then go from there.

Do you have cases of clients that have relapsed or found it hard after finishing the coaching to stick with this lifestyle change?

I think by and large lots of people would learn many tips and tricks when working with me and lots of them will stick because the idea is that they are very simple and gentle and easy to apply to your life. I make it as easy to succeed as possible, but obviously depending on each case, some people might need a top up with a little bit more coaching or support at times. Living in London, it’s a busy life, and of course we eat bad things sometimes, other times we drink too much alcohol. It's also really easy to not get enough sleep as well because everyone just works so much. I haven't experienced anyone who has had a massive relapse but certainly sort of getting a little bit off track but then finding their way back because they know what they have to do. Some even just reach out to me and I can do a little bit of top up even if it's just that accountability that we need sometimes. Oftentimes, people know exactly what it is that they should be doing but they just need to be held accountable and to have that support.

Do you ever have clients who have a very negative self-image? How does it affect their self-confidence and ability to get into coaching and come out better?

Yeah, oftentimes people just really need to be heard and that is the magic in coaching. So many of us just really need to be heard and feel supported in that way and that is honestly the magic source in coaching, any kind of coaching, that's where it lies, just having that unconditional support.

But it is a tricky one with a poor body image especially as it may be very very well deep rooted and long lasting. But certainly, holding space for that client and allowing them to talk about, it might not even be anything about their body or food, it might just be about their husband for example or a colleague who makes them feel really annoyed or unsupported. If you are able to hold that space for them and offer that, then it may translate into so many different areas of their life that they didn't necessarily expect.

What is the most rewarding aspect of your job?

Honestly just helping people and seeing how much progress they've made and especially when it is in an area of their life where they didn't expect to make change.

I think if you're going to go to the gym to see a PT and you have one particular goal of losing 5 kilos let’s say, then obviously if you reach that goal, it’s amazing and all but what I love about health coaching is that clients come to me with one goal and leave having achieved so many other goals because everything is so connected, our bodies are connected and everything is linked. Underlyingly it is helping people and watching them get so much out of it, it's just the best thing ever. If you can possibly do a job where you're helping people and especially when the area that you're working in is really personal to you, to be able to really support the people that did feel like me. I had to wait 10+ years to start feeling any relief really, and it's taken me this long to get to where I am. So my goal is to get people to not have to go through it for that long and there are certainly so many tricks and tips that they can be doing immediately and that are holistic and don't cost any money.

JOANNA ROGERS | HEALTH COACH ✨ Certified Holistic Health Coach ✨ UK Health Coaches Association ✨ Gut Health, Intuitive Eating, Mindfulness ✨ Recipes 💛 Food & Fitness 󰝩 www.joannarogerscoaching.com

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INTERESTING HEALTH INFORMATION

Perfecting the ‘calories in, calories out’ strategy to get fit

According to a 2020 poll, 45% of the world’s population is actively trying to lose weight, and they prefer doing so through exercising and eating healthy rather than dieting.

This method whereby one attempts to shed more calories than they take in is called the ‘calories in, calories out’ strategy. While this simple equation might seem simple and straightforward, burning a set amount of calories is harder than you may think.

While various factors such as the type of exercise you’re doing, your sex, age, height and weight influence the number of calories a person burns, did you know that even factors like the weather can affect the amount of calories burned?

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Scientists have found traces of microplastic in human blood for the first time in research published on Thursday 24 March.

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Contrary what most people might think, recent research suggests that coffee may help protecting your heart instead of causing it problems.

Drinking two to three cups of coffee per day has been associated with a 10% to 15% lower risk of getting heart diseases or other cardiac problems.

"We found coffee drinking had either a neutral effect -- meaning that it did no harm -- or was associated with benefits to heart health," said Kistler, a leading arrhythmia expert and professor of medicine at both the University of Melbourne and Monash University Read more on CNN health

Rosacea: “Your skin doesn’t define you”

A common but often misunderstood condition, Rosacea is believed to affect millions of people. Because it is incurable, individuals who have Rosacea need to undergo continuous treatment regime which limits what they can eat, drink and do.

More importantly, they have to suffer constant judgements and looks from others.

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Easing back into workouts: How to avoid injury after a long break

As you get back to your gym workout or go for the first time, it is important to keep the health of your spine in mind, especially if weightlifting is part of your routine.

Learning about the spine can help understand the importance of proper weightlifting. The National Spine Health Foundation stresses the importance of spine health at all ages.

“When you take care of your spine, you’re taking care of your whole body”, says Dr. Rita Roy, CEO of the National Spine Health Foundation (NSHF).

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Why you may experience post-pandemic social anxiety Be cheerful: optimists live longer, study says.

As society emerges from two years of lockdowns and social distancing, many are experiencing anxiety and distress in social situations. For some, this might be the first time they grapple with such feelings.

Read more on Healthline for some steps you can take to reduce anxiety and make social situations more enjoyable.

New research suggests that people who have a rosy outlook on life live healthier, longer lives as they face fewer stress factors on a daily basis.

Read more on The Guardian

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NATUROPATHY A HOLISTIC APPROACH TO HEALTH TREATMENT

The history of medicine is a fascinating story of the transition from ancient healing practices to advanced scientific techniques. The oldest existing therapeutic systems are called "Traditional Medicine" or "Complementary and Alternative Medicine" (TM/CAM). TM/CAM is being formally used within existing health-care systems. When practiced correctly, it can help protect and improve our health and well-being.

Undoubtedly, medicine today provides the ability to fight off diseases and live longer; however, we must keep in mind that cure is still found in nature: many of today's prescription medications are derived from plants, and lifestyle factors—diet, activity, sleep, and environment—play a critical role.

As more people turn to complementary and alternative health care, the use of naturopathic approaches continues to grow in popularity. This article provides a brief overview of the naturopathic profession.

What Is Naturopathy?

Naturopathy is a holistic system of primary health care that combines western healing traditions with modern, evidence-based medical science. The naturopathic profession recognizes the interconnection of all living things, forming a natural and least invasive treatment that enforces the body's natural healing power to revert diseases. It is defined by the following principles:

Do No Harm: Naturopathy typically approaches health care through the use of natural, least invasive, and least toxic therapies.

The Healing Power of Nature: Naturopathy recognizes the value of our natural world in assisting the healing process. By using natural substances and incorporating a healthy natural environment, Identify and treat the causes: Naturopathic medicine focuses on identifying the illness' root causes and removing obstacles to cure.

Practitioner as teacher: Naturopathic practitioners increase health awareness by helping patients have a better understanding of what it takes to be and stay well.

Treat the whole person: Naturopathic medicine restores health balance through a whole-person approach that involves the body, environment, and lifestyle.

Prevention: Getting rid of toxic substances and bad lifestyle habits in one's life Also central to naturopathic principles is the concept of a therapeutic sequence of interventions, which focuses on prevention before resorting to more interfering healing strategies. This therapeutic sequence consists of: ●

Identifying and removing risk factors and implementing a health regimen,

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Enhancing self-healing mechanisms

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Support weakened organs or systems.

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Removing pathology surgically or suppressing it.

The Origins Of Naturopathy The core practice of naturopathic medicine is as old as healing itself and as modern as new medical breakthroughs. The principles that underpin naturopathic practice can be traced back to ancient Greece and Hippocrates.

The word comes from Greek and Latin and literally translates as "nature disease." For thousands of years, healers used herbs, food, water, touch, and fasting to spur the innate ability of the body to heal itself. Modern naturopathy grew out of the healing traditions of the 18th and 19th centuries. It is based on the central belief that nature has healing power (a principle called vis medicatrix naturae) and that living organisms (including the human body) have the power to maintain a state of balance to heal themselves.

The early origins of modern naturopathic treatment began in Europe with the application of water for healing purposes (hydrotherapy). First steps in Britain were taken in the 1900s with the establishment of hydrotherapy clinics. After the war, American Stanley Lief came to England and ran a Nature Cure clinic in the Chilterns. He then set up a Nature Cure resort at Champneys in Tring, lectured intensively around the country, and opened the British College of Naturopathy in London, today known as the British College of Osteopathic Medicine.

The popularity of Naturopathy reached its peak in the 1920s and 1930s. However, its use began to decline when drugs (such as antibiotics) and other developments in conventional medicine moved to the forefront of healthcare. In the 1970s, naturopathy began to reemerge with increased consumer interest in "holistic" health approaches and the founding of new naturopathic medical colleges.

How Does Naturopathy Differ From Conventional Medicine?

The primary differences between naturopathic and conventional medicine are the philosophical approach and the therapies used.

Naturopathic medicine helps people by treating them as individuals and addressing the physical, environmental, lifestyle, attitudinal, and emotional aspects of health. This allows practitioners to find and treat the cause of the disease using a variety of therapies.

How Does It Work?

The goal of naturopathic medicine is to treat the whole person—that means mind, body, and spirit. It also aims to heal the root causes of an illness, not just stop the symptoms. A naturopathic practitioner spends 1 to 2 hours on an examination, asking questions about health history, stress levels, and lifestyle habits. They may also order lab tests. Afterwards, they will typically discuss the patients’ personal management plans.

Benefits And Indications Of Naturopathic Medicine Naturopathic medicine treats most health concerns for all ages, from acute to chronic and physical to psychological. Some of the more common ones include: ●

Allergies

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Headaches

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Fertility issues

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Digestive problems

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Obesity

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Hormonal imbalances

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Chronic pain

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Chronic fatigue syndrome

Naturopathic practitioners use a variety of treatments including: Clinical Nutrition: To examine the relationship between diet and health.

Botanical Medicine: The use of plants for healing dates back to the beginning of civilization and is the foundation of modern pharmacology. The use of herbs in many forms: teas, tinctures or capsules.

Homeopathic Medicine: Homeopathic remedies are minute dilutions of plant, animal and mineral substances designed to stimulate the body’s “vital force” and strengthen its innate ability to heal.

Traditional Chinese Medicine/Acupuncture: Based on balancing the flow of chi (energy) through meridian pathways, includes the use of Oriental herbs and acupuncture.

Physical Medicine: Physical medicine includes soft tissue work (including therapeutic massage); naturopathic manipulation of muscle, bone or the spine; hydrotherapy techniques; gentle electrical impulses, ultrasound, diathermy; and exercise therapy.

Prevention and Lifestyle Counseling: Naturopathic doctors address all aspects of a person’s life, identifying and addressing the impact that stress and life events have on a patient’s health and assisting patients to make effective lifestyle choices.

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The use of plants for healing dates back to the beginning of civilization and is the foundation of modern pharmacology.

”

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