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12 Ways to Combat Stress, Sleep Better & Feel Amazing Every Day
Greg Haglund, Switch Nutrition, 16 May 2022
12 WAYS TO COMBAT STRESS, SLEEP BETTER & FEEL AMAZING EVERYDAY Stress affects us all. Some days it's worse than others, and over time, it takes its toll on how we look, feel and perform. Over 90% of adults say they experience stress or anxiety daily, and 74% say it's so great they feel unable to cope1. Add to this physical stress of training, injury, infection, or environmental toxins. Even certain foods can create stress on our bodily systems. Some acute stress is helpful. However, chronic stress can be very harmful - even deadly!! Here are ten things stress can cause and 12 ways to effectively combat stress: Reduced Thyroid Function Weight Gain Muscle Loss Gut Issues Lowered Sex Drive Skin Breakouts Hair Loss Low Energy Irritability & Loss of Empathy Sleep Disturbances How do we fix this? 1) EXERCISE: Exercise is more effective in reducing stress, anxiety, and depression than the top 5 antidepressant medications 2. It might sound counterintuitive, but regular acute physical stress can significantly combat chronic mental stress. People who exercise regularly are less likely to experience anxiety and depression3. Exercise releases endorphins and gives you confidence which may help reduce your stress. During or immediately after training, be sure to use essential amino acids like AMINO SWITCH™ to accelerate recovery. AMINO SWITCH™ also contains the adaptogen Schisandra, which has been shown to increase energy and reduce stress. 2) LAUGH: You've probably heard the term 'LAUGHTER IS THE BEST MEDICINE. Well, when it comes to stress, that is entirely true. When you have fun and laugh, it's hard to feel stressed. Laughing has a natural lowering effect on cortisol (stress hormones) and increases serotonin (happy hormone). It also activates the Vagus nerve, which helps transport the serotonin from your gut to your brain. One study showed laughing could help healing by activating the immune system, which could further reduce the effects of physical and emotional stress4. When we are stressed, it lowers our immunity which can result in increased inflammation and reduced recovery. Try watching comedies or hanging out with people who make you laugh and enjoy life. Once you start, it can become infectious. 😊 3) SING: Like laughter, singing also boosts serotonin and activates the Vagus nerve. This has a relaxing effect and has been shown to reduce tension, stress, and anxiety. In one study, the music you enjoyed, because it brought back happy nostalgic memories, was the most effective at reducing stress markers. So next time you're in the car on your way to or from work, belt out a tune you love at the top of your voice and watch your stress levels drop. 4) SPEND TIME WITH FRIENDS: People who live the longest, healthiest lives have two things in common: Purpose and community. Supporting friends and hanging out with friends and family can be stress-reducing. One study showed men and women with the least social connections had the most significant levels of anxiety and depression. However, pick your friends carefully and hang around people who support your goals and are genuinely fun to be around. 5) SUPPLEMENT: Many natural ingredients can reduce stress. Here is a list of the top 7 and the supplements you can find them in - · Magnesium – ADRENAL SWITCH™ & ALPHA SWITCH™ This super important mineral is involved in over 600 bodily processes per day. It is critical for energy metabolism, nervous system relaxation, muscle recovery, energy, and so much more. Nearly 75% of the population is not getting enough magnesium for their daily needs. Simply supplementing with magnesium citrate after exercise or before bed will profoundly benefit your recovery and lower your cortisol (stress). · Ashwagandha – ADRENAL SWITCH™ & ALPHA SWITCH™ Known as the king of herbs. This Ayurvedic medicinal root has been used for centuries to help combat fatigue, reduce stress, and support energy. It is an adaptogen class of compounds that aid our mind and body adapt to stress. Ashwagandha contains a natural compound called Withanolides that have been shown to lower cortisol (stress) and support natural hormone balance. · Schisandra – AMINO SWITCH™ & ESTRO SWITCH™ This traditional Chinese medicinal berry supports qi (energy & life force). It elicits some of its benefits through liver detoxification. It is also an effective adaptogen (like ashwagandha) and improves how your body responds to caffeine by reducing jitters, improving energy levels and preventing an energy crash. Schisandra needs to provide high levels of Schisandrin A like that found in AMINO SWITCH™ & ESTRO SWITCH™. · Alpina galanga – COFFEE SWITCH™, THERMAL SWITCH™ & POWER SWITCH™ This unique alpine grown galangal extract has been shown to improve your tolerance to stress. It was voted 2019 innovative ingredient of the year and outperforms caffeine in focus and alertness scores without activating the central nervous system (without producing adrenaline or cortisol). Alpina galanga will often be found in combination with caffeine or coffee, as it has been shown to amplify your body's response to caffeine by 30 – 50% and make it feel cleaner & longer lasting. Alpina may also reduce adenosine in the brain. Therefore, preventing mental fatigue, tiredness and procrastination. It also boosts D2 dopamine receptor sensitivity, which helps combat stress by boosting mood. The feeling of Alpina and Caffeine together is one of happiness, alertness and profound focus. · Glycine – ADRENAL SWITCH™ & COLLAGEN SWITCH™ This non-essential amino acid has many benefits, including its tonifying effect on the nervous system. Glycine also helps support connective tissue recovery, immune response, and energy by supporting endogenous (internal) creatine production. Like GABA, it has a calming effect if used after exercise or before bed. However, Glycine can be consumed before training, where it can help improve energy. · L-Theanine – ADRENAL SWITCH™ L-Theanine is another non-essential amino acid with the ability to calm your body and brain. L-Theanine is found in green tea and has been shown to take the edge off caffeine (reduce jitters or anxiety) while promoting focus and elevating mood. · Medicinal Mushrooms – VITALITY SWITCH™ & COFFEE SWITCH™ Medicinal mushrooms have been used in traditional Chinese medicine and Ayurvedic medicine systems for centuries. They are adaptogens that help support your body's response to stress. They're also great at lowering inflammation which could be causing chronic physical stress. Medicinal mushrooms like Shitake, Maitake, Turkey Tail, King Trumpet and Cordyceps support energy and immunity while fighting pathogens like viruses, bacteria, fungus etc. 6) GET YOUR MACROS & MICROS RIGHT: Undereating or eating calorie-dense but micronutrient depleted food can profoundly affect your mental health, stress, and body fat levels. Keep in mind 'FOOD CAN CHANGE YOUR MOOD'. Eating food that spikes and then drops your blood sugar levels can leave you exhausted, tired, grumpy, and hungry. Being in a chronic calorie deficit can increase cortisol (stress hormone), slow fat loss, increase muscle loss, and increase inflammation and stress. Make your diet cyclical and have higher calorie days mixed in with your calorie deficit. Using KETO SWITCH™ between meals or during fasting on your calorie deficit days can reduce muscle loss, support brain function, and reduce hunger. 7) MEDITATION & MINDFULNESS: We all know meditation and mindfulness are helpful ways of reducing stress. However, some people have difficulty clearing their minds when attempting meditation. Apps like 'Head Space' and others can teach you or guide you through meditation, which can be life-changing. 8) CUDDLE: Cuddling, hugging, kissing, and sex can relieve stress by promoting the release of oxytocin and serotonin. These practices have been shown to lower blood pressure, heart rate and other emotional and physical symptoms of stress. Chimpanzees also cuddle friends and family who are stressed, and it has the same hormonal response in our closest primate relatives. 9) YOGA & STRETCHING Yoga is an ancient Ayurvedic practice that has been shown to lower stress and anxiety for centuries. Studies looking at Yoga's overall effects have shown it to boost mood and lower stress. It may be as effective at treating depression as some medications. 10) BREATHE: Slowing your breathing helps to activate the parasympathetic (rest, digest, relax & recover) nervous system. It is the opposite of the fight or flight sympathetic nervous system, which is activated by shallow quick breaths. If you get into anxiety or panic, try 'Box Breathing'. · Breathe in through your nose for 4 seconds. · Hold your breath for 4 seconds. · Exhale through your mouth for 4 seconds. · Hold the exhale for 4 seconds. · Repeat 4 times. 11) GET A PET: Pets are like cuddling. They help us release oxytocin and serotonin. However, sometimes pets are even better because they generally provide unconditional love in return, and the relationships are not as complicated as human ones. Having a pet may also keep you active as you must exercise them daily, which is stress-relieving. 12) GET OUT IN NATURE: Being in nature, surrounded by trees, mountains, lakes, streams or even on the beach, listening to the crashing waves is therapeutic and stress relieving. Part of the stress-relieving effect is due to our connection to the planet, and part of it is the disconnection from emails, social media and more which can increase stress. Another part is the sunlight on our skin boosts Vitamin D, endorphins and oxytocin, which have immune-boosting, hormone-regulating and stress relieving benefits. Disconnect at least once a week and exercise in nature (not just in the gym or around the block). Breathe in the fresh air and take in the calming effects being away from the city provides. SUMMARY: There are so many stressors in our lives and multiple ways to help manage or destress. You need to consider what is stressing you the most and make efforts to remove these stressors from your life. If you practice all the above techniques but continue to expose yourself to a stressful job or relationship, it is like trying to put out a forest fire with a garden hose. It will help but may not prevent all the adverse effects of stress. Switch Nutrition aim to help people live healthier, more active lifestyles providing your body with all it needs to get the most out of each day with their wide range of products. Check out their range of products here. One of the most apparent symptoms of stress is a lack of energy or enthusiasm. Getting a good night's sleep by having ADRENAL SWITCH™ before bed will be the number one place to start. And when you wake up, try replacing your daily brew with COFFEE SWITCH™ for longer-lasting healthier energy!! Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified healthcare provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified healthcare provider.
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10 Signs You Might Need Magnesium Supplements
Steph Hofer, 7 August 2019
Magnesium deficiency (or hypomagnesemia) is a common, yet often overlooked health issue. And if left unchecked it can lead to serious health problems. While there aren't sufficient statistics here in New Zealand, in the United States around 2% of the population are magnesium deficient, while other studies suggest 75% are not meeting their recommended daily magnesium intake. Magnesium deficiency can also be hard to detect, as the obvious signs typically don’t appear until your levels are unhealthily low. Serious health problems that can develop as a result of low magnesium include: diabetes, celiac disease, hungry bone syndrome and more. To help you avoid running into these health problems in future, here are 10 signs you might need a magnesium pick me up this winter: 1. You Experience Muscle Twitching And Cramping Do you experience constant twitches, tremors, or muscle cramps? According to scientists, these symptoms are caused by an increased flow of calcium into your nerve cells. This causes your muscle nerves to become over-stimulated. Supplementing with magnesium is a great way to help calm your over-excited nerves and relieve twitching or cramping. 2. Mental Health Issues Mental health issues such as depression or anxiety can also be enhanced by a magnesium deficiency. Recent studies found that low magnesium levels came with an increased risk of depression. Scientists have also theorised that low magnesium may promote anxiety - although more research is required on the subject. 3. You Constantly Feel Fatigued Or Weak Feeling fatigued or tired is another common symptom of magnesium deficiency. Fatigue can be defined as experiencing physical or mental exhaustion. We all feel fatigued from time to time, so you’re likely to have to experience additional symptoms before being diagnosed with a magnesium deficiency. 4. You Have High Blood Pressure A variety of observational studies have shown that low magnesium levels along with a poor diet, can lead to a rise in blood pressure. Other reviews also found that magnesium supplements had positive effects in lowering blood pressure, which also reduces the risk of heart disease. 5. You’re Asthmatic Interestingly enough, magnesium deficiency is often found in those with severe asthma. This is due to the fact that a lack of magnesium can lead to a buildup of calcium in the lungs - which constricts your airways and makes breathing more difficult. In some cases asthmatics are given an inhaler with magnesium sulfate to help relax and expand the airways. 6. You Have An Irregular Heartbeat One of the more serious symptoms of magnesium deficiency is an irregular heartbeat (or heart arrhythmia). Patients who suffered from heart failure were shown to have lower levels of magnesium compared to healthy people. Treating heart patients with magnesium is also proven to help improve the health and function of the heart. 7. You Suffer From Migraines Or Migraine-Like Headaches Multiple studies have shown that low magnesium levels in the brain can be related to migraines. This is because magnesium is needed for optimal nerve function in the brain. Taking magnesium supplements helps improve your nerve function and can lessen the likelihood of migraine attacks. Just remember to speak to your doctor if your migraines / headaches still continue. 8. You’re Having Trouble Sleeping Magnesium can help relax the body and the mind, which helps you get a better sleep. It also helps the “GABA” receptors in the brain function properly. GABA is the neurotransmitter which allows the brain to reach a restful state. 9. You Have Weak Bones (Or Osteoporosis) Osteoporosis is a disorder where your bones become weaker and are more likely to damage or fracture. Factors such as old age and lack of vitamin D and K are commonly associated with this disorder, however magnesium deficiency can also increase the risk of osteoporosis. As well as weakening bones, low magnesium levels can reduce the blood levels of calcium, which is also crucial for bone health. 10. You’re Pregnant Often the higher the estrogen or progesterone levels in a woman’s body, the lower the magnesium levels. This commonly occurs during pregnancy. This is part of the reason why pregnant women experience more cramps and other muscular problems in the second half of their cycles - as during this time their magnesium levels usually drop. How Much Magnesium Should You Be Taking? According to the National Institutes of Health's Office of Dietary Supplements, adult men should consume between 400g and 420mg of magnesium per day. Women on the other hand should be consuming between 310mg and 320mg daily. It’s also recommended that pregnant women consume a higher dose than those who are not pregnant (as touched on above). Need high-quality Magnesium? Check out Sportfuel’s range of magnesium supplements today.
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5 Rules to Build Muscle Mass
Steph Hofer, 30 October 2018
Nothing can be more impressive than having a nice body physique. It creates a great first impression from people around you. It provides a unique satisfaction not just from other people but also for yourself because you know that fact that your body is in great shape and so is your health. Of course, you cannot get those perfectly ripped abs and wonderfully toned muscles without exerting efforts and working hard for it. Building muscle mass is not something you can achieve overnight. As they often say, “No Pain, No Gain”. In order to achieve your fitness goals whether you want to build muscles or if you’re aiming to lose weight, you must embrace the pain and overcome those challenging workout routines, which should be done on a regular basis. Once you achieved the frame or the built you want, you must learn how to maintain it through regular exercise and a balanced diet. Take note that building muscles is not just about hitting the gym every day. There are many important factors that you must consider in order to get a satisfying result. Listed below are five of the most important rules you must consider to build muscle mass. 1. Watch Your Calorie Intake One of the most important elements or factors you must consider in muscle building is your calorie consumption. When building muscles, you must create a so-called Calorie surplus. It is basically a state where you consume more calories than you burn which leads to weight gain in form of muscles and body fats. The main question here however is how many calories you must consume on a daily basis to produce great results. To estimate, you can simply multiply your total body weight in pounds by 20. So a 170 lb male must consume around 3,400 calories daily. 2. The Role of Protein Calories play a huge part in muscle building but Protein is the key to achieve the best result. Protein plays a critical role in our body. Our body needs a higher volume of protein on a daily basis in order to live and in order for our body to function. Aside from repairing damaged cells, Protein is also responsible of building muscles. You get the complete protein which contains all the 9 essential amino acids from various food sources like meat, eggs, nuts, fruits and vegetables. For bodybuilding, however, you need to get more protein which you can effectively obtain from various Protein supplements like protein powders and protein bars. 3. Post Workout Routine It is also important to establish your own post-workout meal plan. Take note that when we work out, muscles used up their glycogen stores for fuel. So as a result, the muscles will become partially depleted of glycogen. In addition to that, some muscles also break down and get damaged after a workout. To rebuild the glycogen stores and recover those damaged muscles, we need to supply our body with the right amount of nutrients just after our workout. Doing such allows you to decrease muscle protein breakdown, increase muscle growth, restore glycogen stores and speed recovery from heavy exercise. 4. Drink Plenty of Water Whether you are aiming to build muscle or not, hydrating yourself is extremely important. Drink plenty of water throughout the day especially before a workout. This will give you a feeling of fullness and reduces hunger pangs. It is important to take note that you must consume at least 8 ounces of water every 15-20 minutes during the training. You can go for those low-calorie energy drink to fuel you up. If the body is dehydrated, the performance is also affected. 5. Be Patient Last but certainly not least is to condition your mind and set goals and expectations. Take note that mass gains will vary depending on many factors including your body condition. Focus on what you do and discipline yourself by doing the right thing. If you do not see any improvements immediately, try to have more patience because results cannot be achieved overnight! Monitor your progress to motivate yourself.
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5 Essential Supplements for Beginners
Sportsfuel, 7 April 2015
Find out what the top supplements for beginners are so you know which products will give you the best bang for your buck.When you're new to working out, it's tempting to simply focus on getting into the habit of hitting the gym regularly, but there is more to it than just working out. Diet and supplementation are crucial to achieving your training goals.Starting on a new training program means putting new demands on your body, and in order for your body to meet those demands, the right nutritional support is required. This doesn't mean that you have to take dozens of supplements every day, just the top supplements for beginners..These five essential supplements for beginners can easily provide you with the nutritional support that you need as you begin on the path toward accomplishing your fitness goals. 1. Protein There is no nutrient that is more important to promoting muscle development and assisting with recovery after workouts than protein. For the average person, protein only needs to make up about 10 to 15 per cent of one's daily calorie intake, but for strength trainers, roughly 20 to 30 per cent of calories should come from protein. Protein supplements make it easy to get the amount of protein that you need to build new muscle and to repair strain to your body after workouts. Muscle Recovery Muscle Growth Strength Gains For Muscle Gain and for Dieting 2. Fish Oils Omega-3 fatty acids are key to everyone's health, not just athletes and fitness enthusiasts, and studies show that most people don't get enough of these important nutrients through diet alone. A fish oil supplement helps to prevent omega-3 fatty acid deficiencies to keep your body functioning optimally.Plus, fish oils have been shown to promote the processes that burn body fat and replace it with lean muscle mass. General Health Benefits Essential Optimal Body Function 3. Branched Chain Amino Acids Branched chain amino acids or BCAAs include the amino acids leucine, isoleucine and valine. When used together, these nutrients provide a number of benefits. They can help you maintain energy levels during your workouts and allow you to produce more explosive movements to enhance your results.Plus, they help your body produce more protein, which in turn can lead to greater increases in muscle mass. Recovery Energy levels Great for consuming during workouts Muscle maintenance and growth 4. Glutamine The most abundant amino acid present in the muscle tissue, glutamine is essential to muscle health. During your workouts, glutamine levels can quickly become depleted, leaving the muscles weakened. Replenishing your body's supply of this key amino acid by taking a glutamine supplement post workout can help your muscles recover and grow in response to exercise.Plus, glutamine supports a healthy immune system and assists with digestive function. Recovery Immune System Digestive Function 5. Creatine Numerous tests have confirmed the benefits of creatine, a substance that is naturally produced by the body and that is primarily stored in the muscles. When you workout, creatine helps to supply the energy needed to power your muscles through movements.Creatine supplements can increase the levels of this nutrient in your muscle tissue, so that you're less likely to experience fatigue during workouts. The supplement can also support increases in muscle size. Workout Energy Increased Strength Increased Muscle So after reading about the top supplements for beginners, you now know where to start. Sportsfuel offers all of the essential supplements that beginners need to get the most out of their workouts. You can shop our full selection of protein, fish oil, branched chain amino acid, creatine and glutamine supplements now and put together your ideal supplement regimen for success.
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Beet Root Juice Improves Sports Performance

Written by Sportsfuel, 26 November 2013

It probably doesn’t matter whether you play hockey, football, rugby or volleyball. According to the human study published by sports scientist at the University of Exeter in the European Journal of Applied Physiology, all team sports players perform better if they use concentrated beetroot juice. This nitrate-containing product makes them significantly faster.

Nitrate – present in large quantities in lettuce, beetroot and spinach – changes in the body into nitrogen monoxide, NO for short. How this happens scientists don’t know – but they do know that supplements containing nitrate-rich extracts enhance sports performance.

A popular theory says that NO improves the circulation in muscle tissue, so muscle cells are able to absorb more oxygen and glucose; another theory claims that NO makes muscle cells’ energy metabolism more efficient.

The most popular nitrate-rich extracts in the sports world right now are made from Beta vulgaris – beetroot to most of us. Beetroot extracts have become so popular among endurance athletes that doping hunters are regularly confronted with red urine samples.

Most beetroot research has been conducted on exertion that lasts longer than six minutes. So far there’s been no research on shorter, more explosive exertion. The researchers decided it was time to change matters. There are hundreds of thousands of athletes who play team sports, and it’s the short, sharp bursts of movement that are most important to them. The researchers decided to study the effect of beetroot juice on team sports players.

The researchers used Beet It, produced by James White Drinks. On the day before the experiment 14 male recreational team sports players drank 140 ml of the stuff in the morning and the same amount again in the evening. On the day of the experiment they drank 140 ml 2.5 hours before the test, and one hour later they drank another 70 ml.

The researchers repeated the procedure with a placebo.

The researchers got the subjects to perform the Yo-Yo Intermittent Recovery Test. This involves running a distance of 40 m in less and less time. Between the spurts, the subjects were allowed to rest for 10 seconds. The test stops when the subjects can no longer manage to run the 40 m in the allowed time.

The figure below shows that the subjects managed an average of 1636 m after taking a placebo, and 1704 m after drinking beetroot concentrate. So beetroot makes explosive exertion 4% faster.

Before starting the Yo-yo Intermittent Recovery Test, the researchers got their subjects to do some non-intensive exercise. At this point, the beetroot supplementation had no statistically significant effect on the glucose level.

During the Yo-Yo Intermittent Recovery Test, the effect was statistically significant: the glucose level was significantly lower in the subjects who had had the beetroot extract. It seems that beetroot helps the muscles to absorb more glucose during intensive exercise.

“The results of this study suggest that nitrate may be an effective ergogenic aid for intermittent high-intensity exercise performance in recreational team sport players”, the researchers conclude.

Source:Eur J Appl Physiol. 2013 Jul;113(7):1673-84.
Source: http://www.ergo-log.com/

12 Ways to Combat Stress, Sleep Better & Feel Amazing Every Day
Greg Haglund, Switch Nutrition, 16 May 2022
12 WAYS TO COMBAT STRESS, SLEEP BETTER & FEEL AMAZING EVERYDAY Stress affects us all. Some days it's worse than others, and over time, it takes its toll on how we look, feel and perform. Over 90% of adults say they experience stress or anxiety daily, and 74% say it's so great they feel unable to cope1. Add to this physical stress of training, injury, infection, or environmental toxins. Even certain foods can create stress on our bodily systems. Some acute stress is helpful. However, chronic stress can be very harmful - even deadly!! Here are ten things stress can cause and 12 ways to effectively combat stress: Reduced Thyroid Function Weight Gain Muscle Loss Gut Issues Lowered Sex Drive Skin Breakouts Hair Loss Low Energy Irritability & Loss of Empathy Sleep Disturbances How do we fix this? 1) EXERCISE: Exercise is more effective in reducing stress, anxiety, and depression than the top 5 antidepressant medications 2. It might sound counterintuitive, but regular acute physical stress can significantly combat chronic mental stress. People who exercise regularly are less likely to experience anxiety and depression3. Exercise releases endorphins and gives you confidence which may help reduce your stress. During or immediately after training, be sure to use essential amino acids like AMINO SWITCH™ to accelerate recovery. AMINO SWITCH™ also contains the adaptogen Schisandra, which has been shown to increase energy and reduce stress. 2) LAUGH: You've probably heard the term 'LAUGHTER IS THE BEST MEDICINE. Well, when it comes to stress, that is entirely true. When you have fun and laugh, it's hard to feel stressed. Laughing has a natural lowering effect on cortisol (stress hormones) and increases serotonin (happy hormone). It also activates the Vagus nerve, which helps transport the serotonin from your gut to your brain. One study showed laughing could help healing by activating the immune system, which could further reduce the effects of physical and emotional stress4. When we are stressed, it lowers our immunity which can result in increased inflammation and reduced recovery. Try watching comedies or hanging out with people who make you laugh and enjoy life. Once you start, it can become infectious. 😊 3) SING: Like laughter, singing also boosts serotonin and activates the Vagus nerve. This has a relaxing effect and has been shown to reduce tension, stress, and anxiety. In one study, the music you enjoyed, because it brought back happy nostalgic memories, was the most effective at reducing stress markers. So next time you're in the car on your way to or from work, belt out a tune you love at the top of your voice and watch your stress levels drop. 4) SPEND TIME WITH FRIENDS: People who live the longest, healthiest lives have two things in common: Purpose and community. Supporting friends and hanging out with friends and family can be stress-reducing. One study showed men and women with the least social connections had the most significant levels of anxiety and depression. However, pick your friends carefully and hang around people who support your goals and are genuinely fun to be around. 5) SUPPLEMENT: Many natural ingredients can reduce stress. Here is a list of the top 7 and the supplements you can find them in - · Magnesium – ADRENAL SWITCH™ & ALPHA SWITCH™ This super important mineral is involved in over 600 bodily processes per day. It is critical for energy metabolism, nervous system relaxation, muscle recovery, energy, and so much more. Nearly 75% of the population is not getting enough magnesium for their daily needs. Simply supplementing with magnesium citrate after exercise or before bed will profoundly benefit your recovery and lower your cortisol (stress). · Ashwagandha – ADRENAL SWITCH™ & ALPHA SWITCH™ Known as the king of herbs. This Ayurvedic medicinal root has been used for centuries to help combat fatigue, reduce stress, and support energy. It is an adaptogen class of compounds that aid our mind and body adapt to stress. Ashwagandha contains a natural compound called Withanolides that have been shown to lower cortisol (stress) and support natural hormone balance. · Schisandra – AMINO SWITCH™ & ESTRO SWITCH™ This traditional Chinese medicinal berry supports qi (energy & life force). It elicits some of its benefits through liver detoxification. It is also an effective adaptogen (like ashwagandha) and improves how your body responds to caffeine by reducing jitters, improving energy levels and preventing an energy crash. Schisandra needs to provide high levels of Schisandrin A like that found in AMINO SWITCH™ & ESTRO SWITCH™. · Alpina galanga – COFFEE SWITCH™, THERMAL SWITCH™ & POWER SWITCH™ This unique alpine grown galangal extract has been shown to improve your tolerance to stress. It was voted 2019 innovative ingredient of the year and outperforms caffeine in focus and alertness scores without activating the central nervous system (without producing adrenaline or cortisol). Alpina galanga will often be found in combination with caffeine or coffee, as it has been shown to amplify your body's response to caffeine by 30 – 50% and make it feel cleaner & longer lasting. Alpina may also reduce adenosine in the brain. Therefore, preventing mental fatigue, tiredness and procrastination. It also boosts D2 dopamine receptor sensitivity, which helps combat stress by boosting mood. The feeling of Alpina and Caffeine together is one of happiness, alertness and profound focus. · Glycine – ADRENAL SWITCH™ & COLLAGEN SWITCH™ This non-essential amino acid has many benefits, including its tonifying effect on the nervous system. Glycine also helps support connective tissue recovery, immune response, and energy by supporting endogenous (internal) creatine production. Like GABA, it has a calming effect if used after exercise or before bed. However, Glycine can be consumed before training, where it can help improve energy. · L-Theanine – ADRENAL SWITCH™ L-Theanine is another non-essential amino acid with the ability to calm your body and brain. L-Theanine is found in green tea and has been shown to take the edge off caffeine (reduce jitters or anxiety) while promoting focus and elevating mood. · Medicinal Mushrooms – VITALITY SWITCH™ & COFFEE SWITCH™ Medicinal mushrooms have been used in traditional Chinese medicine and Ayurvedic medicine systems for centuries. They are adaptogens that help support your body's response to stress. They're also great at lowering inflammation which could be causing chronic physical stress. Medicinal mushrooms like Shitake, Maitake, Turkey Tail, King Trumpet and Cordyceps support energy and immunity while fighting pathogens like viruses, bacteria, fungus etc. 6) GET YOUR MACROS & MICROS RIGHT: Undereating or eating calorie-dense but micronutrient depleted food can profoundly affect your mental health, stress, and body fat levels. Keep in mind 'FOOD CAN CHANGE YOUR MOOD'. Eating food that spikes and then drops your blood sugar levels can leave you exhausted, tired, grumpy, and hungry. Being in a chronic calorie deficit can increase cortisol (stress hormone), slow fat loss, increase muscle loss, and increase inflammation and stress. Make your diet cyclical and have higher calorie days mixed in with your calorie deficit. Using KETO SWITCH™ between meals or during fasting on your calorie deficit days can reduce muscle loss, support brain function, and reduce hunger. 7) MEDITATION & MINDFULNESS: We all know meditation and mindfulness are helpful ways of reducing stress. However, some people have difficulty clearing their minds when attempting meditation. Apps like 'Head Space' and others can teach you or guide you through meditation, which can be life-changing. 8) CUDDLE: Cuddling, hugging, kissing, and sex can relieve stress by promoting the release of oxytocin and serotonin. These practices have been shown to lower blood pressure, heart rate and other emotional and physical symptoms of stress. Chimpanzees also cuddle friends and family who are stressed, and it has the same hormonal response in our closest primate relatives. 9) YOGA & STRETCHING Yoga is an ancient Ayurvedic practice that has been shown to lower stress and anxiety for centuries. Studies looking at Yoga's overall effects have shown it to boost mood and lower stress. It may be as effective at treating depression as some medications. 10) BREATHE: Slowing your breathing helps to activate the parasympathetic (rest, digest, relax & recover) nervous system. It is the opposite of the fight or flight sympathetic nervous system, which is activated by shallow quick breaths. If you get into anxiety or panic, try 'Box Breathing'. · Breathe in through your nose for 4 seconds. · Hold your breath for 4 seconds. · Exhale through your mouth for 4 seconds. · Hold the exhale for 4 seconds. · Repeat 4 times. 11) GET A PET: Pets are like cuddling. They help us release oxytocin and serotonin. However, sometimes pets are even better because they generally provide unconditional love in return, and the relationships are not as complicated as human ones. Having a pet may also keep you active as you must exercise them daily, which is stress-relieving. 12) GET OUT IN NATURE: Being in nature, surrounded by trees, mountains, lakes, streams or even on the beach, listening to the crashing waves is therapeutic and stress relieving. Part of the stress-relieving effect is due to our connection to the planet, and part of it is the disconnection from emails, social media and more which can increase stress. Another part is the sunlight on our skin boosts Vitamin D, endorphins and oxytocin, which have immune-boosting, hormone-regulating and stress relieving benefits. Disconnect at least once a week and exercise in nature (not just in the gym or around the block). Breathe in the fresh air and take in the calming effects being away from the city provides. SUMMARY: There are so many stressors in our lives and multiple ways to help manage or destress. You need to consider what is stressing you the most and make efforts to remove these stressors from your life. If you practice all the above techniques but continue to expose yourself to a stressful job or relationship, it is like trying to put out a forest fire with a garden hose. It will help but may not prevent all the adverse effects of stress. Switch Nutrition aim to help people live healthier, more active lifestyles providing your body with all it needs to get the most out of each day with their wide range of products. Check out their range of products here. One of the most apparent symptoms of stress is a lack of energy or enthusiasm. Getting a good night's sleep by having ADRENAL SWITCH™ before bed will be the number one place to start. And when you wake up, try replacing your daily brew with COFFEE SWITCH™ for longer-lasting healthier energy!! Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified healthcare provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified healthcare provider.
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10 Signs You Might Need Magnesium Supplements
Steph Hofer, 7 August 2019
Magnesium deficiency (or hypomagnesemia) is a common, yet often overlooked health issue. And if left unchecked it can lead to serious health problems. While there aren't sufficient statistics here in New Zealand, in the United States around 2% of the population are magnesium deficient, while other studies suggest 75% are not meeting their recommended daily magnesium intake. Magnesium deficiency can also be hard to detect, as the obvious signs typically don’t appear until your levels are unhealthily low. Serious health problems that can develop as a result of low magnesium include: diabetes, celiac disease, hungry bone syndrome and more. To help you avoid running into these health problems in future, here are 10 signs you might need a magnesium pick me up this winter: 1. You Experience Muscle Twitching And Cramping Do you experience constant twitches, tremors, or muscle cramps? According to scientists, these symptoms are caused by an increased flow of calcium into your nerve cells. This causes your muscle nerves to become over-stimulated. Supplementing with magnesium is a great way to help calm your over-excited nerves and relieve twitching or cramping. 2. Mental Health Issues Mental health issues such as depression or anxiety can also be enhanced by a magnesium deficiency. Recent studies found that low magnesium levels came with an increased risk of depression. Scientists have also theorised that low magnesium may promote anxiety - although more research is required on the subject. 3. You Constantly Feel Fatigued Or Weak Feeling fatigued or tired is another common symptom of magnesium deficiency. Fatigue can be defined as experiencing physical or mental exhaustion. We all feel fatigued from time to time, so you’re likely to have to experience additional symptoms before being diagnosed with a magnesium deficiency. 4. You Have High Blood Pressure A variety of observational studies have shown that low magnesium levels along with a poor diet, can lead to a rise in blood pressure. Other reviews also found that magnesium supplements had positive effects in lowering blood pressure, which also reduces the risk of heart disease. 5. You’re Asthmatic Interestingly enough, magnesium deficiency is often found in those with severe asthma. This is due to the fact that a lack of magnesium can lead to a buildup of calcium in the lungs - which constricts your airways and makes breathing more difficult. In some cases asthmatics are given an inhaler with magnesium sulfate to help relax and expand the airways. 6. You Have An Irregular Heartbeat One of the more serious symptoms of magnesium deficiency is an irregular heartbeat (or heart arrhythmia). Patients who suffered from heart failure were shown to have lower levels of magnesium compared to healthy people. Treating heart patients with magnesium is also proven to help improve the health and function of the heart. 7. You Suffer From Migraines Or Migraine-Like Headaches Multiple studies have shown that low magnesium levels in the brain can be related to migraines. This is because magnesium is needed for optimal nerve function in the brain. Taking magnesium supplements helps improve your nerve function and can lessen the likelihood of migraine attacks. Just remember to speak to your doctor if your migraines / headaches still continue. 8. You’re Having Trouble Sleeping Magnesium can help relax the body and the mind, which helps you get a better sleep. It also helps the “GABA” receptors in the brain function properly. GABA is the neurotransmitter which allows the brain to reach a restful state. 9. You Have Weak Bones (Or Osteoporosis) Osteoporosis is a disorder where your bones become weaker and are more likely to damage or fracture. Factors such as old age and lack of vitamin D and K are commonly associated with this disorder, however magnesium deficiency can also increase the risk of osteoporosis. As well as weakening bones, low magnesium levels can reduce the blood levels of calcium, which is also crucial for bone health. 10. You’re Pregnant Often the higher the estrogen or progesterone levels in a woman’s body, the lower the magnesium levels. This commonly occurs during pregnancy. This is part of the reason why pregnant women experience more cramps and other muscular problems in the second half of their cycles - as during this time their magnesium levels usually drop. How Much Magnesium Should You Be Taking? According to the National Institutes of Health's Office of Dietary Supplements, adult men should consume between 400g and 420mg of magnesium per day. Women on the other hand should be consuming between 310mg and 320mg daily. It’s also recommended that pregnant women consume a higher dose than those who are not pregnant (as touched on above). Need high-quality Magnesium? Check out Sportfuel’s range of magnesium supplements today.
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5 Rules to Build Muscle Mass
Steph Hofer, 30 October 2018
Nothing can be more impressive than having a nice body physique. It creates a great first impression from people around you. It provides a unique satisfaction not just from other people but also for yourself because you know that fact that your body is in great shape and so is your health. Of course, you cannot get those perfectly ripped abs and wonderfully toned muscles without exerting efforts and working hard for it. Building muscle mass is not something you can achieve overnight. As they often say, “No Pain, No Gain”. In order to achieve your fitness goals whether you want to build muscles or if you’re aiming to lose weight, you must embrace the pain and overcome those challenging workout routines, which should be done on a regular basis. Once you achieved the frame or the built you want, you must learn how to maintain it through regular exercise and a balanced diet. Take note that building muscles is not just about hitting the gym every day. There are many important factors that you must consider in order to get a satisfying result. Listed below are five of the most important rules you must consider to build muscle mass. 1. Watch Your Calorie Intake One of the most important elements or factors you must consider in muscle building is your calorie consumption. When building muscles, you must create a so-called Calorie surplus. It is basically a state where you consume more calories than you burn which leads to weight gain in form of muscles and body fats. The main question here however is how many calories you must consume on a daily basis to produce great results. To estimate, you can simply multiply your total body weight in pounds by 20. So a 170 lb male must consume around 3,400 calories daily. 2. The Role of Protein Calories play a huge part in muscle building but Protein is the key to achieve the best result. Protein plays a critical role in our body. Our body needs a higher volume of protein on a daily basis in order to live and in order for our body to function. Aside from repairing damaged cells, Protein is also responsible of building muscles. You get the complete protein which contains all the 9 essential amino acids from various food sources like meat, eggs, nuts, fruits and vegetables. For bodybuilding, however, you need to get more protein which you can effectively obtain from various Protein supplements like protein powders and protein bars. 3. Post Workout Routine It is also important to establish your own post-workout meal plan. Take note that when we work out, muscles used up their glycogen stores for fuel. So as a result, the muscles will become partially depleted of glycogen. In addition to that, some muscles also break down and get damaged after a workout. To rebuild the glycogen stores and recover those damaged muscles, we need to supply our body with the right amount of nutrients just after our workout. Doing such allows you to decrease muscle protein breakdown, increase muscle growth, restore glycogen stores and speed recovery from heavy exercise. 4. Drink Plenty of Water Whether you are aiming to build muscle or not, hydrating yourself is extremely important. Drink plenty of water throughout the day especially before a workout. This will give you a feeling of fullness and reduces hunger pangs. It is important to take note that you must consume at least 8 ounces of water every 15-20 minutes during the training. You can go for those low-calorie energy drink to fuel you up. If the body is dehydrated, the performance is also affected. 5. Be Patient Last but certainly not least is to condition your mind and set goals and expectations. Take note that mass gains will vary depending on many factors including your body condition. Focus on what you do and discipline yourself by doing the right thing. If you do not see any improvements immediately, try to have more patience because results cannot be achieved overnight! Monitor your progress to motivate yourself.
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5 Essential Supplements for Beginners
Sportsfuel, 7 April 2015
Find out what the top supplements for beginners are so you know which products will give you the best bang for your buck.When you're new to working out, it's tempting to simply focus on getting into the habit of hitting the gym regularly, but there is more to it than just working out. Diet and supplementation are crucial to achieving your training goals.Starting on a new training program means putting new demands on your body, and in order for your body to meet those demands, the right nutritional support is required. This doesn't mean that you have to take dozens of supplements every day, just the top supplements for beginners..These five essential supplements for beginners can easily provide you with the nutritional support that you need as you begin on the path toward accomplishing your fitness goals. 1. Protein There is no nutrient that is more important to promoting muscle development and assisting with recovery after workouts than protein. For the average person, protein only needs to make up about 10 to 15 per cent of one's daily calorie intake, but for strength trainers, roughly 20 to 30 per cent of calories should come from protein. Protein supplements make it easy to get the amount of protein that you need to build new muscle and to repair strain to your body after workouts. Muscle Recovery Muscle Growth Strength Gains For Muscle Gain and for Dieting 2. Fish Oils Omega-3 fatty acids are key to everyone's health, not just athletes and fitness enthusiasts, and studies show that most people don't get enough of these important nutrients through diet alone. A fish oil supplement helps to prevent omega-3 fatty acid deficiencies to keep your body functioning optimally.Plus, fish oils have been shown to promote the processes that burn body fat and replace it with lean muscle mass. General Health Benefits Essential Optimal Body Function 3. Branched Chain Amino Acids Branched chain amino acids or BCAAs include the amino acids leucine, isoleucine and valine. When used together, these nutrients provide a number of benefits. They can help you maintain energy levels during your workouts and allow you to produce more explosive movements to enhance your results.Plus, they help your body produce more protein, which in turn can lead to greater increases in muscle mass. Recovery Energy levels Great for consuming during workouts Muscle maintenance and growth 4. Glutamine The most abundant amino acid present in the muscle tissue, glutamine is essential to muscle health. During your workouts, glutamine levels can quickly become depleted, leaving the muscles weakened. Replenishing your body's supply of this key amino acid by taking a glutamine supplement post workout can help your muscles recover and grow in response to exercise.Plus, glutamine supports a healthy immune system and assists with digestive function. Recovery Immune System Digestive Function 5. Creatine Numerous tests have confirmed the benefits of creatine, a substance that is naturally produced by the body and that is primarily stored in the muscles. When you workout, creatine helps to supply the energy needed to power your muscles through movements.Creatine supplements can increase the levels of this nutrient in your muscle tissue, so that you're less likely to experience fatigue during workouts. The supplement can also support increases in muscle size. Workout Energy Increased Strength Increased Muscle So after reading about the top supplements for beginners, you now know where to start. Sportsfuel offers all of the essential supplements that beginners need to get the most out of their workouts. You can shop our full selection of protein, fish oil, branched chain amino acid, creatine and glutamine supplements now and put together your ideal supplement regimen for success.
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