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How to look absolutely fabulous at any age

Support your hair, skin and nails by working these natural beauty tips into your daily routine.
Dry skin, dull complexion, thinning hair, cracked nails: these are some of the common problems that women in the UK worry about. The worsening haze that surrounds us nowadays may well be taking a toll on our hair, skin and nails, while stress, lack of sleep and not-too-healthy eating habits are culprits, too.

But don’t fret. Here are some natural remedies to common problems women often face.

Hair loss

Many women experience thinning hair and a sensitive scalp. Various factors come into play including: genetics, hormonal imbalances, poor diet and stress. Excessive use of heat-styling tools and chemical treatments, such as hair bonding and perming, can also harm your precious tresses. But there’s help.

Massage your scalp using your fingertips with warm coconut oil an hour before you shampoo. Coconut oil has essential fats, proteins and minerals that condition the scalp and encourage hair growth, while the massaging motion helps increase circulation.

Dull and dry skin

Are you a fan of steamy showers? Consider cutting back on the high temperatures because long, hot showers can strip moisture from your skin. So do harsh, drying soaps and detergents.

To get the glow back into your skin, remember to exfoliate and moisturise diligently. Make a natural exfoliating scrub using lemon juice and sugar to remove skin patches and lighten skin tone. And here’s a tip for foodies: yoghurt also makes an excellent face mask.

If you suspect a lack of sleep and poor diet makes your skin dull and dry, help support the radiance of your skin with a supplement that contains essential vitamins, such as vitamin C that support collagen production. Be like Britain’s Got Talent Judge Alesha Dixon, who says that the hectic schedule of celebrities can be supported with “supplementing our diet with nutrients that we don’t always get from food.” *
Her choice? Swisse Ultiplus Hair Skin Nails, which consumers have given a five-star product rating.

Cracked nails

If your nails easily crack or split, you may need a little extra help from selenium and zinc, both of which help support nail health. Sources of selenium and zinc can be found in everyday foods such as meats, poultry and seafood.

You may also be leaving on nail polish for way too long, or using harsh acetone-based polish removers, which can make your nails brittle.
Always be gentle with your nails and cuticles. Clip and file your nails when they’re wet, and push back cuticles gently with a damp washcloth. For dry, brittle nails, rub on petroleum jelly or a thick hand cream to hold moisture around and under your nails. Cure cracked cuticles by mixing honey and oil, and apply the mixture to your damaged cuticles for five minutes twice a week.

Vitamin supplements formulated for supporting nail health may also help. As Academy Award-winning actress Nicole Kidman shares in an interview with allure.com: “I really believe in taking vitamins and supporting my skin with nutrients from within. My nails are probably the worst part of me – they’re always breaking – so I use Swisse Hair Skin Nails to support my healthy diet.”

*Food supplements are not intended as a substitute for a varied and balanced diet and healthy lifestyle.

Rick Hay on Swisse Wellness

Rick is a Nutritional Physiologist, anti-aging Food and Fitness Nutritionist and has extensive experience in Nutrition, Naturopathy, Botanical Medicine and Iridology. He specialises in obesity treatment, weight management, anti-aging food and fitness, beauty from within and natural sports medicine.

Rick’s expert background led him to become Swisse’s Nutritional Ambassador in 2016. Rick’s passion for Swisse stems from his use of the brand in his practice in Australia. Since his relocation to the UK in 2010, Rick has continued to be impressed by the quality of Swisse Vitamins around the globe and has a remained a firm advocate of our formulas, especially since Swisse launched its own range in the UK, back in October 2015.

Rick is a recognisable face in the press and on television where he is currently the resident Health and Fitness Expert for Ideal World TV. Alongside this Rick regular appears in numerous health publications, health panels, shows and websites.

Swisse Vitamins continue to be at the forefront of nutraceutical research and Rick endeavors to enlighten the general public of the movements Swisse continues to take to deliver the best scientifically supported formulas.

As a therapist, herbalist and nutritionist, Rick particularly appreciates the way Swisse formulas combine botanicals and vitamins to “turbo-charge” their efficacy. Rick adds: “Swisse were adding superfoods to their formulas long before the term was common knowledge – and today Grape Seed Extract & Immune+Elderberry remains one of my all-time favourites.”

Working closely with people of all ages over the years has gifted Rick with key insight on the importance of supplementation as part of a healthy diet. Supplementation helps to provide the body with extra vitamins and minerals to support our everyday diets, and especially supports what we commonly lack such as vitamin D and vitamin B12 which can be particularly hard to obtain recommended daily levels with diet alone.

Rick is an expert with providing advice on diet and living a healthy lifestyle to combat common everyday woes that we all experience, such as lack of energy, immunity or help with reducing fatigue and tiredness.

Rick says: “Taking a supplement such as Calcium & Vitamin D can help support strong bones and the normal functioning of the immune system. Ingredients such as Vitamin C contributes to the reduction of tiredness and fatigue whilst also helping to increase antioxidant levels – which support the body to effectively fight off free radicals. Our soils are often depleted of minerals which can negatively impact on our nutrient intake from our daily diet which is another reason as to why I recommend a daily multivitamin formula to top up with, such as the Swisse Men’s or Women’s Ultivites. I particularly love these formulas as they contain a high level of natural botanical extracts in addition to essential vitamins and minerals.”

Rick also conveys that the entirety of the Swisse range allows you to be able to tailor your supplementation according to your own lifestyle needs. His other favourites and recommendations include Swisse Magnesium, Swisse High Strength Vitamin D and the Swisse Hair Skin Nails formulas.

8 ways to fight fatigue and feel great

Great tips for fighting fatigue and maintaining healthy energy levels will get you through the day with vitality to spare.
You’ve made it to the mid-year hump, but how do you summon up enough energy to see you through the rest of the year? These eight easy steps will help you make it with a smile on your face and a spring in your step.

1. Sleep (because you’re really not getting enough)

Your body needs the chance to rest regularly and for sustained periods, so make sure you get at least eight hours of uninterrupted sleep every night – preferably in the same regular timeslot. Sleeping allows your cells to regenerate, and it repairs your immune system so it can fight anything that might otherwise slow you down. Sleep also ensures that your body and mind rest and recover, so you’re physically and psychologically ready for action the next day. Sure, you’re busy. But this is your life we’re talking about.

2. Eat regularly

Your body needs fuel to do all the things you want it to, so it’s essential that you feed it regularly to avoid grinding to a halt. Some people favour the three meals a day approach, while others find that grazing throughout the day works better for them. The main thing it that you listen to your body, and give it what it needs when it needs it.

3. Make the right food choices

Eating the right foods in the right amounts is crucial. Too little (or too much) food can reduce your stamina and drain your energy. Increase your wholegrain, vegetable and fruit intake, and choose lean meats. Reducing your fat, salt and sugar consumption will make you feel healthier and more energetic.

4. Reduce caffeine

Caffeine is a stimulant, but too much caffeine can actually be bad for you. Consider cutting back and working towards gradually reducing your caffeine intake to zero. After just a month you should feel more energetic, with fewer slumps throughout the day.

5. Increase your vitamin intake

To further combat fatigue, consider taking a comprehensive multivitamin containing vitamins B6 and C, magnesium and iron. Taking Swisse Women’s Ultivite Multivitamins, which has been given a 5-star customer rating, helps celebrities Alesha Dixon and Nicole Kidman reduce tiredness and fatigue*.
Supplements are also available in variants specially formulated to help support the nutritional needs of men, children and over 50 years of age – Learn more about the full Swisse range here

*vitamins B6 and C, magnesium, and iron contribute to the reduction of tiredness & fatigue

6. Get moving

Exercise gives you energy, and because physical activity releases feel good hormones you’ll feel more alert and better able to manage life’s demands. So start slow and gentle, gradually increasing your exercise as your energy levels and stamina improve. As time passes you’ll find that the more you do, the more energetic you’ll feel.

7. Stay hydrated

Drink plenty of water to avoid dehydration, which can make you feel lethargic. And take special care to stay hydrated when it’s hot, as well as before, during and after exercise. You don’t need to over do it, though.
  
8. Reduce stress

Stress can be exhausting and can slow your body and mind. Look for ways to avoid or limit stress whenever possible, and learn some easy stress relieving techniques. Try deep breathing, counting to 10, or just talking about how you’re feeling. Finding time for yoga, massages and regular holidays will help with long-term stress.

It really doesn’t take too much effort to increase your energy levels. So try a few of these tweaks, say goodbye to feeling tired. Life is good!

5 tips to being Rio travel ready

We all look forward to our holidays, when we leave the worries of our daily life behind and explore new places, learn about interesting cultures and meet new people. But the stress of jet-setting through time zones can also compromise your health – ruining even the most carefully planned trip. Here are some common ailments that globetrotters face while on the move and how you can get your body in check to make the most of your well-earned holidays.

Colds

Hectic travel schedules can weaken your immune system, making you particularly susceptible to colds and flus while you’re on the move. Help maintain your immunity at healthy levels with a diet that is rich in fresh fruits, vegetables and wholegrains, and ensure you get sufficient sleep to keep your body functioning optimally.
Vitamin C can not only help reduce the severity and duration of the common cold, but it also boosts healthy adrenal functions and supports the body’s response to stress, something even the most seasoned travellers are prone to when visiting a foreign country.

Jet lag

Spending long hours on the road dealing with changing time zones can lead to jet lag. Not only does this make you feel tired throughout the day (and awake when you’re supposed to be asleep), but jet lag can also cause an upset stomach if your body clock has not yet adjusted to mealtimes in your new destination.
Combat this common travel inconvenience by making time for a short 20-minute exercise session in the morning to boost your energy levels. Prevent sleepiness from setting in during the afternoon by eating complex carbs such as wholegrains, which release energy gradually and prevent blood sugar spikes. And when evening finally comes – but your confused body clock is stubbornly telling you it’s only nine in the morning – you might want to consider something like Swisse Herbal Sleep Aid, a traditional herbal medicine to help encourage some restful slumber.
If you find you’re not able to eat well on the road, supplement your diet with Swisse Multivitamins that are formulated with a wide range of vitamins, minerals, antioxidants and natural botanical extracts to help ensure you get your daily intake of essential nutrients. Antioxidants such as Vitamin C, Zinc & copper will also play a key role in helping to protect the cells in your body from oxidative stress.

Altitude sickness

If you plan to go mountain trekking or will be visiting a destination 2400m or more above sea level, you may get altitude sickness, which can lead to symptoms such as dizziness, difficulty in breathing and fatigue. Take precautions by drinking more than the recommended eight glasses of water per day to prevent dehydration. You can also snack on juicy fruits and vegetables, such as watermelon, oranges and celery, to increase your water intake. Limit the amount of coffee and tea you drink as caffeine can cause further dehydration.

Sunburn

Spending long hours out and about while you’re enjoying your holiday could lead to burns from excessive sun exposure. Prevent burning by applying sufficient sunblock to your face, neck, arms and any other exposed parts of your body before you head out for the day. Experts recommend using at least SPF30 and applying about a teaspoon’s worth of sunscreen to your face and neck. Stash a lightweight umbrella or lightweight long sleeve in your bag for when it gets too sunny, and reapply sunscreen every few hours – especially if you perspire a lot, or after swimming.

Germs

It’s easy to pick up germs and other infections while you’re travelling, because your immune system is unaccustomed to foreign microorganisms. While you can’t control your surroundings, you can certainly keep yourself as germ-free as possible. Keep a small bottle of hand sanitiser in your bag so you can disinfect your hands before you eat, after you’ve used the toilet and whenever you touch a doorknob or other much-used public surface.
Realistically, though, there’s absolutely no way anyone can avoid germs and bacteria without moving into a hermetically-sealed and sterile bubblesuit. But to support your natural bodily defences while leading an active and rewarding life, a supplement like Swisse Ultiplus Immune + Elderberry is a good step towards helping your system maintains a healthy immune system. Now go and enjoy that well-earned vacation!

 

Myth busters: The truth about multivitamins

There are lots of myths surrounding multivitamins, and much of what you assume to be true may actually be wrong. Let’s take a look at some of the biggest misconceptions.

Myth 1: All multivitamins are created equal

Supplements come in different colours and forms, but essentially they are all the same, right? Not really. Before you grab for the cheapest one you can find, think about how and where these supplements are manufactured. Some multivitamins aren’t made to high quality, manufacturing and safety standards, so look out for those that are.

It is advisable to always read the labels on the packaging and study the ingredients listed. Some multivitamins also include natural botanical extracts, as well as various minerals to support your healthy diet. There are also multivitamin options without added gluten, lactose, yeast or artificial flavours, so always look at the classified allergen ingredients listed in bold should you have any dietary restrictions.

It is essential to find a trusted, high-quality brand that follows best practices and standards of manufacturing, and has a solid reputation for extensive and thorough research.

Myth 2: All I get from multivitamins is expensive urine

A common cause of doubt when taking multivitamins is seeing urine turn a more intense colour. Are you just peeing out all the good stuff? The truth is, it is actually normal to see bright yellow urine when taking multivitamins. The presence of vitamin B2, also known as riboflavin is responsible for this colour change. It is a sign your body has absorbed what it needs that day and excretes what it doesn’t need.  

Myth 3: It’s okay to take the same vitamins as my kids, spouse or friends

No two persons share the exact same diet and lifestyle. In fact, age, gender, changing nutritional requirements and health conditions must be considered when choosing multivitamins.

Look for supplements that are tailored for your specific needs, rather than a one-size-fits-all supplement. Adult women (anywhere from about 18 to 50) should take supplements that contain high levels of iron to support normal formation of red blood cells and haemoglobin.
Adult males will prefer vitamins with higher levels of zinc which support normal fertility and reproduction. And seniors should  consider vitamin formulas that have vitamin D3 & vitamin K2 which helps to support the maintenance of bones. Some multivitamins also contain botanical extracts that are carefully selected for the relevance to certain genders and ages.

Myth 4: I eat healthy, so I don’t need to take multivitamins

Indeed, a supplement can’t make up for unhealthy eating habits; striving to eat a balanced diet is the important first step for achieving optimal health. But in reality, for most of us, despite having a healthy and varied diet, it is advisable to top-up with a food supplement to ensure we are getting all our recommended daily nutrients.

According to family practitioner Dr Leslie Tay, “a diet that is higher in fruits and vegetables and less in meats, fats and sugar is a good balanced diet.” People who can’t or don’t eat a wide variety of foods, such as those who have allergies or are on a vegetarian or calorie-restricted diet, may miss out on certain essential nutrients. Also, some vitamins – such as vitamin D – can be hard to come by in most diets. A good multivitamin-mineral complex can help bridge these nutritional gaps.

The fact is that many people can benefit from adding an appropriate multivitamin to their daily diet, and those benefits become more obvious over a sustained period. What is most important is to do your research, weigh your options and carefully consider which supplement you should take according to your unique health needs and lifestyle.

Top Tips For a Better Night’s zzzzzzz…

It’s safe to say that these days we’re busier than ever. But as we try to pack even more into each day, have we lost the simple art of getting a good night’s sleep?

If you have trouble falling asleep, staying asleep or waking up, have a little look at the below (no sheep counting involved).

1. Download An App.

Apps such as Sleep Cycle for iOS or Sleepbot for Android can help with your natural sleep cycle, so you can get to sleep and wake up feeling refreshed.Both apps work by analysing your unique sleep patterns and gently waking you in the lightest phase of your sleep cycle. You’ll wake more naturally feeling rested and not like you’ve just been run over by a bus or a similar large vehicle.

Up, by Jawbone iOS, monitors not only your sleep, but your activity levels during the day. The in-depth sleep graphs let you see how you’re progressing and the Power Nap and Smart Alarm features help you get to sleep quickly and wake you at your optimal time.

2. Find Your Rhythm.

All living things have an internal biological clock called the ‘circadian rhythm’. These 24-hour cycles regulate things like sleep, hormones and body temperature.

The main impact on your circadian rhythm is light. When it’s dark, melatonin levels in the blood rise preparing you for sleep. So as bedtime approaches try to keep lights low and avoid the bright light from iPads, televisions and computer screens. On the flip side, getting into bright light as soon as possible in the morning can wake you up quicker.

3. Keep Your Cool.

Studies have found the ideal bedroom temperature for sleep is around 18.5 degrees. Being too hot or too cold can have a dramatic affect how long you sleep and the quality of your REM sleep (the stage in which you dream). So keep your bedroom cool, be wary of memory foam pillows (which can cause you to overheat) and wear warm socks, as cold feet can keep you awake and also don’t feel too good either.

4. Prioritise Sleep.

Sleep plays a vital role in your health and general well being. During sleep your brain is forming new pathways and your muscles and tissues are restoring. Sleep also helps you maintain a healthy immune system and regulates the hormones that make you feel hungry.

Adults should aim for between 7-8 hours sleep per night. Less can have consequences for mental and physical health, so make it a priority to give yourself the gift of a decent night’s sleep.

5. Make Your Bedroom a ‘Sleeproom’.

Your bedroom should be an oasis of calm and comfort. This means banishing the TV, the iPad, the work desk, the clutter and the chaos to create a space that’s inviting and conducive to sleep. Think of your bedroom as a cave. If it’s cool, dark and quiet then you’re giving yourself the best chance at enjoying a restful and rejuvenating sleep every night.

4 ways to kick-start your fitness

Swimmers need many training hours and discipline, as they use their entire bodies to achieve fast times on the water. But even without aiming for speed, swimming is a great way to get your exercise: you use nearly all of your muscle groups, it’s relatively low-impact and you don’t feel like you’re breaking a sweat!

Swimming is also a lot of fun, and a very convenient form of exercise for most. Regardless of your age and ability, staying active can do wonders for your overall health and wellbeing.

Here are some tips to help get you started.

Eat a medley

We all know that eating a varied and balanced diet is important. The nationwide government campaign called Change for Life aims to teach children and their caregivers about the importance of having a variety of food on your plate – fruits, vegetables, grains, proteins and dairy – to ensure their daily nutritional needs are being met. NHS Live Well portal offers similar dietary tips.

Additionally, taking a comprehensive multivitamin that’s specially formulated for your gender and age can help support your diet and top up on any nutritional gaps. Taking a multivitamin is like a good dive from the starting block: it’s helpful to support a healthy diet & lifestyle.

Dive in

When you are more physically active, your body requires more than the usual recommendation of six to eight glasses of water each day. To increase your water intake, carry bottled water so you can take sips throughout the day, and flavour your water with citrus fruits or berries to make it more appealing to drink. When dining out, order still or sparkling water to go with your meal instead of alcohol or soft drinks (this will be particularly beneficial if you’re trying to reduce your calorie intake).

Breathe easy

Another simple pick-me-up is deep breathing, which helps to relax the body and mind. There are various deep breathing techniques you can try, but the important thing is to practice consistently. It’s also something that can be done in almost any given situation, so make time in your day to pause and breathe deeply. It will also promote a better night’s sleep, which is important for recharging your mind and body.

Go for gold

Get inspired by the Rio Summer Games and make exercising an essential part of your day to improve your overall fitness and health. The World Health Organisation recommends children and teens engage in at least one hour of physical activity each day, while adults need to aim for a minimum of 30 minutes daily.

It’s possible to squeeze in some physical activity at any time of the day, whether it’s stretching at your desk, taking a flight of stairs, riding a bike or scooter, walking the dog, or going to the local pool for a swim. Swimming is highly regarded as a safe, effective and therapeutic form of exercise and all-round workout. It helps your body to achieve a number of positive results, such as increased circulation, endurance, flexibility and strength.

Exercise is more about being active than feeling pain or pushing yourself beyond your limits. Adding variation to your activities will help motivate you towards keeping fit. Have fun!

Ace those tight deadlines…with flying colours!

Late nights and long hours might be the norm, but being continually productive can take its toll on your immune system and energy levels. Ensure you are operating at your optimal capacity with these tips for when time is of the essence.

Take precautions

When faced with the everyday stresses of work & tight deadlines, looking after your body with the right nutrition is key. Limit your exposure to germs by using an antibacterial hand wash and try to limit contact with people who are unwell – that might mean getting some fresh air, and if possible walking or cycling to work rather than sitting on a crowded bus or train.

You can also help maintain a healthy immune system by taking immunity supplements – just remember look for ones that contain combinations of immune supporting ingredients such as vitamin C, zinc, copper and botanical extracts.*

*Vitamin C, zinc and copper contribute to the normal function of the immune system.

Be prepared

Have you noticed some weeks are busier than others? Or do you have a regular, recurring deadline that always stresses you out? Be aware of what commitments are coming up – that might include anything from a big presentation to an extended family holiday – so that you can manage your time and ensure work pressures and competing responsibilities don’t suddenly creep up on you.  

Don’t compromise

It’s tempting to skip cooking and instead eat convenience food when time is tight. But busy periods are when your body needs health- supporting nutrients the most, in order to keep your energy levels topped up and you natural defences strong.

Ensure you get your recommended five portions of fruit & vegetables each day, and remember that taking supplements containing vitamins, minerals, and botanical extracts can also help  support a healthy and varied diet.

Avoid quick-fix solutions

Reaching for another cup of coffee or fizzy sports drink for an extra hit of caffeine and sugar might boost your productivity for a few hours, but it will soon cause your body to slump. Too much caffeine can cause negative side effects such as headaches, anxiety, dehydration and heart palpitations, so it’s best to stick to EFSA (European Food Safety’s Authority) recommendation of limiting consumption to 400mg of caffeine  (four average cups) a day.

Likewise, avoid sugar-filled drinks.

Make time to sleep

One of the latest trends when it comes to boosting your productivity is the power nap, which refers to a brief sleep of around 20 minutes. Even if you don’t manage to drift off, simply sitting back or lying down and relaxing for this short time can help. Avoid quick fixes in the form of chocolate and energy bars, and instead reach for items that will supply you with a sustained energy release, such as almonds or a bowl of wholegrain cereal. At night, if you find it hard to nod off,  read these top tips for a better night’s Zzzzz.

It’s important to pay attention to the warning signals from your body and mind through times of stress, but rest assured that you can alleviate the pressures naturally. And your body will thank you for it.

3 easy steps to improve joint health

1. Be active everyday

You don’t need to commit to a gruelling cardio regime to give your body a workout. Just 30 minutes of exercise each and every day – whether walking to the market, cycling to meet friends for coffee or swimming a few lengths at the local pool – can have a positive impact on your muscles.
When visiting the gym, always alternate between low-impact and high-impact activities to improve your muscle strength. Just remember to always warm up and cool down before and after any activity – a few simple stretching exercises can help prevent putting too much pressure on your knees, hips and shoulders.

2. Eat a balanced diet

In addition to eating a balanced diet that features plenty of fruit and vegetables and keeping your weight at a healthy level, did you know there are certain ingredients that can actually help your bones & muscles.
Antioxidants such as vitamins C, E and selenium greatly assist in contributing to the protection of cells from oxidative stress. Get your daily dose by stocking up on a variety of healthy food, such as tomatoes, avocados, mangoes and brown rice. In addition, the fatty acids or omega-3s that occur naturally in fish such as salmon and sardines, as well as in wholegrain foods, can help support a healthy heart*.

3. Support your healthy lifestyle with supplements

Sometimes your body needs a helping hand to top up those nutritional needs. Thankfully, a number of specially formulated health supplements can do just that. If supporting your Bones & Muscles is your number-one priority, take a page out of tennis champion and Swisse brand ambassador Lleyton Hewitt’s book and reach for Swisse Ultiplus Triflex.
Packed with glucosamine (a naturally occurring chemical found in the fluid that surrounds our joints) and dry ginger, Swisse Ultiplus Triflex is a multi-nutrient formula that can supports bones and helps maintain connective tissue & cartilage health**.

Your Bones & Muscles matter. So give your body the best possible chance of staying fit and energetic for as long as possible. And stay active!


*EPA & DHA supports normal heart function. The beneficial effect is obtained with a daily intake of 250mg of EPA & DHA.

**Vitamin C contributes to collagen formation for the normal function of cartilage.Manganese contributes to the normal formation of connective tissue and copper to its maintenance

Vitamins: Why you should care which ones you take

When it comes to choosing supplements, the cheapest isn’t always the best.

It is often said that less is more, but not when it comes to multivitamins. Premium brands tend to come at a higher cost for good reasons, and with multivitamins they are due to a broader number and quality selection of ingredients. Here are some questions to ask when shopping for multivitamins.

What do they contain?

Carefully reading the labels is a great starting point for navigating the rows and aisles of supplements available in stores. Besides ensuring that formulas contain the essential vitamins and minerals, some well-balanced multivitamins also come with added extras, such as botanical extracts derived from natural herbs.

The quality of ingredients is another important consideration, as lower-cost alternatives are not always made to high quality standards. Another thing to look out for is quantity of ingredients and their NRV (Nutritional Reference Values) to see if the supplement meets your recommended daily requirements. For example, the UK Department of Health recommend that all pregnant and breastfeeding women should take a daily supplement containing 10µg of vitamin D, to ensure the mother’s requirements for vitamin D are met and to build adequate foetal stores for early infancy. People aged 65 years and over and people who are not exposed to much sun should also take a daily supplement containing at least 10 µg of vitamin D. Why not try Swisse High strength Vitamin D3  – our highest dose which contains 25µg of Vitamin D3 in a convenient one-a-day capsule.

Can you trust the brand?

Do your research as well as look out for clinical studies and international certifications so you can be assured that the product you are buying has been scientifically formulated .

With the number of choices on the market, brands promoting their products in the UK must comply with all relevant legislation.

What are your needs?

Beyond taking a multivitamin to fill in a nutritional gap, consider your personal needs, changing dietary requirements and individual lifestyle choices.

There are supplements tailored for men and women, as well as age. For example, multivitamins aimed at women in their childbearing years often contain higher doses of nutrients such as iron* and folic acid**.  Those targeting men, on the other hand, don’t often include iron.

If you have dietary restrictions, you can also select multivitamins without added lactose, yeast, or artificial flavours. Above all else, eating a healthy balanced diet provides the best source of nutrients.

The next time that you’re shopping for multivitamins, bear in mind these tips for choosing a premium multivitamin that can support your health and well-being.

 

 

*Iron contributes to normal formation of red blood cells and haemoglobin

**Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus 

Discover the 50 Benefits of Swisse

 

 

50 years young: how to live better today, for a brighter tomorrow

The busy British work-week doesn’t leave you a lot of time for staying in shape, but by turning these simple steps into regular habits you can help safeguard your health well into the future.

We Brits work hard and juggle a lot, so it’s easy to make excuses about skipping exercise, meal planning and other things that contribute to your health and wellness.
You may have gotten away with things until now, but sooner or later the effects of your unhealthy choices will catch up with you. So why not start with these daily healthy habits? They’re simple and they’ll pay off in the long run.

Get enough sleep

Feeling proud of yourself because you completed your presentation while everyone was sleeping? If you keep doing that, it won’t just be pride you’re feeling but also physical, mental and emotional fatigue.
Constant lack of sleep heightens your chances of suffering from major health problems, such as heart and cognitive failure. Make sure to clock in about eight hours of sleep each night – free of interruption from your mobile phone.
Still very much wired from your day and can’t get any shuteye? Then consider a traditional herbal medicine such as Swisse Sleep Aid, used for the temporary relief of sleep disturbances, exclusively based upon long-standing use as a traditional remedy. Always read the label. (Available in the UK from 8th August 2016)

Eat a nutritious breakfast

Don’t knock it until you’ve tried it: waking up really early, way before anyone else, can be therapeutic. Use the extra time to prepare a meal with the powerful nutrients of protein, fibre and slow releasing carbohydrates: all essential to keeping your energy levels up and your bodily systems optimised.
And make sure you eat a varied and balanced diet to give your body all the essential nutrients it needs & support it by topping up with multivitamins and minerals. Swisse Vitamins and Minerals offer a wide range catering to different genders and ages and contain antioxidants, such as vitamin C and zinc, which help protect cells from oxidative stress.

Drink at least two litres of water

This is probably the easiest habit to develop quickly, yet many overlook it. Just keep a big jug of water close to your workstation and take sips throughout the day. When your water bottle empties, take a short break to walk – which in itself is good for your body and mind – to the water dispenser for a refill.
Go for a quick walk or jog round the block
It doesn’t matter how you do it, just walk. It can be to the M&S at lunch or the Tube station at the end of the day – even going to the printing room to make copies counts.

Make sure it’s a good distance and you walk briskly to get your heart-rate up, even just a little. This ensures there is regular blood flow in and out of your heart on a daily basis, preventing clots which can help to protect your heart in the long run.
It also helps to take supplements containing ingredients like krill oil. Research has shown that EPA & DHA, as found in Swisse Wild Krill oil, supports normal heart function with a daily intake of 250mg. And remember to choose the more sustainably-sourced brands like Neptune Krill, so you know you are being as good to the environment as you are to yourself.

Five simple steps to a happier life

Focusing on your health is an important first step on the journey to happiness. When life throws a few challenges your way, here are five key areas to focus on – so you can achieve the emotional stability needed to tackle those challenges head-on.

Give your brain a workout

Like every other muscle in your body, a healthy brain is one that is regularly challenged. So learning a new hobby or language, or travelling to an unfamiliar place, gives your brain a real workout.

In fact, a study carried out by Dr Denise Park, a neuroscientist at the University of Texas, found people learning a new skill displayed a significant upswing in their mood.

Listen to your body

Exercise doesn’t just help improve your physical health, it can also boost your overall mood. However, sometimes our bodies send out warning signals – such as aches, pains which can occur as a result of intensive exercise.  Pay close attention to these signals and ensure you allow your body to recover, but don’t let this get in the way of you getting fit.

Add a supplement to your routine

Sustain and maintain your energy levels* by supplementing a balanced diet with multivitamins that have vitamins, minerals and botanical extracts designed for whatever life demands of you – whether that’s working long hours, chasing after your children or striving to reach the top of your tennis game.

By taking care of your health, you are well on your way to leading a happier and more fulfilled life.

*Vitamin B5 contributes to normal energy-yielding metabolism

Get enough sleep

Sleep is so important to achieving a happy and healthy life. It reduces stress and gives your cells valuable time to regenerate and repair any damage.

“Getting enough quality sleep is a vital first step to optimal health,” says Dr Lim Li Ling, medical consultant and consultant neurologist at the Singapore Neurology & Sleep Centre. To make sure you get enough shut-eye, try heading to bed earlier and turning off any electronic distractions – such as your TV, tablet or smartphone – at least one hour before lights out.  

Get your Zen on

Whether it’s a few minutes in the morning or some quiet moments to yourself at the end of the day. Researchers at Carnegie Mellon University have found meditation can counter the body’s stress response, allowing you to clear distracting and negative thoughts from your mind and focus on embracing a calm and positive outlook.

 

References

L.C. Kobayashi, S. G. Smith, R. O’Conor, L.M Curtis, D. C. Park, C. von Wagner, D. Baker, I. J Deary, M. S. Wolf. Age, cognitive function, and health literacy: findings from the LitCog Study. (2015, in press)

http://www.cmu.edu/news/stories/archives/2014/july/july2_mindfulnessmeditation.html

Has caffeine taken over your life?

See what a caffeine-free lifestyle can do for you…
Are you one of those people who can’t start the day without a large double shot latte? Then, trust us, we totally get that the mere thought of giving up coffee will seem like the most daunting and scary task ever.
However, did you know that caffeine can have a negative effect on lots of stuff like sleep, general wellbeing and blood pressure levels? So it makes sense that by limiting your intake you’re also signing up to a healthier lifestyle too.
Here’s how to do it.

One cup of coffee at a time…
Sudden withdrawal from caffeine means you may experience headaches, fatigue and a touch of crankiness in the first few days. So be kind to yourself by cutting down gradually and decreasing the severity of caffeine withdrawal. (If you only have one coffee per day you can start right away).
  
Order a chai latte or hot chocolate instead.
We know there’s nothing quite like the morning ritual of a hot takeaway drink on the way to work. But remember there’s more to a lovely hot drink than just caffeine…

Drink Green.
While it’s still caffeinated, it’s also packed to the brim with goodness. Two birds/one stone and all that.

Hot water/slice of lemon.
How about swapping coffee breath and stained teeth for a lovely healthy smile? Some herbal teas, like white tea, is also packed full of goodness.

Drink Water.
Plenty of it to help flush out toxins.

Sleep.
You’ll be tired anyway so listen to your body and get plenty of rest.

Eat Well.
Fibre helps cleanse your digestive tract, so resist the temptation to overload on carbs and go for those good high-fibre foods like fruits, veg, legumes and grains instead.

The first few days of any withdrawal of caffeine will challenge your resolve, but stick with it and by the 4th or 5th caffeine-free day you can expect to feel more energetic, alert and happier. And those double shot lattes will soon become a distant memory…

 

 

Five tips for staying sparkly eyed at any age

It’s no secret that to be successful in whatever you do – whether it’s the handling of a new project at work or making a good impression with your child’s future school principal – you’ve got to look sharp. And it’s not just about what you wear, but also how observant and meticulous you are. For that, good vision is key.

Here’s how you can maintain optimum eye health and stay on top of things.

1. Quit smoking

Didn’t think smoking had a direct impact on eye health? Of course it does, just as it affects many other processes in the body. Smoking can cause cataracts, a clouding of the lens that can develop slowly in one eye, then the other, before causing blindness. It can also cause damage to the optic nerve, which can lead to loss of vision. You’ll be doing yourself a big favour if you make this first tip a priority.

2. Eat your fish and nuts

Fish and nuts contain high amounts of omega-3 fatty acids, which have been proven to support the maintenance of vision health. NHS Choices recommend that a healthy diet should include at least two portions of fish a week, including one of oily fish. It’ll also do you good to take daily supplements that contain omega-3 DHA, which is highly concentrated in the retina, and helps maintain vision. Swisse Ultiplus Wild Krill Oil 1000mg contains DHA*, which contributes to the maintenance of normal brain function and vision.

* DHA: brain function & vision. The beneficial effect is obtained with a daily intake of 250mg of DHA.

3. Take regular breaks

Checking your children’s homework or locked in that spreadsheet? Don’t stare at the worksheets for more than an hour at a time. Walk to the kitchen frequently to top up your cup of water and look out the window while you’re doing that, resting on an object far away. Working a desk job? Look out the window if you can, or focus your eyes on something green (preferably a tree or other plant) at least seven metres away.

4. Get enough sleep

Eye strain happens not only when you spend long hours staring at a computer screen, reading a book or driving a car, it can also be the result of sleep deficiency. And if you keep going about your days without enough sleep, you’ll soon experience dry eye: with symptoms like redness, sensitivity to light and blurred vision. If you have trouble sleeping on time, switch off all your gadgets, drink a cup of milk or chamomile tea and tuck yourself in two hours before your intended bedtime.
You can also consider taking one of the many traditional herbal remedies available that contains valerian, such as Swisse Sleep Aid, used for the temporary relief of sleep disturbances, exclusively based upon long standing-use as a traditional remedy. Always read the label. (Available in the UK from 8th August 2016).

5. See your optometrist

Get your eyes checked, and not just when you need a prescription for your eyewear! It’s recommended you go (at least) every one to three years, depending on your age and risk factors. Bring your children along and quickly tackle any eye issues that may affect their learning.

Revealed: the smart mother’s secret recipe for ageing beautifully

A nutritious and well-balanced diet, combined with regular exercise and an active lifestyle, can help keep you looking young and feeling great – whether you’re just getting to know your first-born or are already bouncing a few grandchildren on your knees.

As Queen Elizabeth II celebrated her 90th birthday this year never has there been a greater inspiration for women of every age to stay fit and keep active in the community – not an easy feat considering how hard it is to look after kids (or grandkids) while maintaining a job and a busy household.
But while age hopefully brings the wisdom of experience, it also comes with some common aches, grey hairs and wrinkles. Since you are what you eat, why not tuck into nature’s bounty to look and feel younger? Here are some great tips for moms of any age.

Lines and wrinkles

One of the most prominent signs of age catching up with you is when laugh and frown lines (as well as little creases around the eyes and mouth) start to appear. This is a sign that your skin cells are no longer repairing themselves as quickly as before.
To enhance your skin’s natural regenerative capabilities, eat foods that are rich in nutrients and antioxidants. Fresh fruits and veggies, such as berries, avocados, carrots and dark leafy greens, have a high antioxidant content and are chock-full of vitamin A in the form of beta-carotene, and vitamin C which contributes towards collagen formation for the normal function of skin.

Spare tyre

That muffin top or beer belly that seems to keep expanding with age is often due to a diet high in processed sugars and fat, as this is the area of your body that stores excess energy in the form of fatty tissue. Cut down on unhealthy snacks such as chocolate bars and biscuits and watch the number of beers you drink during happy hour to prevent your waistline from expanding further.
Hairston’s research also found that a diet that includes at least 10 grams of soluble fibre per day can help prevent a build-up of belly fat over time and give you a flatter midsection. Foods that contain high amounts of soluble fibre include oatmeal, lentils, nuts, apples, oranges, pears and beans.

Hair loss

As you age, you might notice your hair thinning out and your hairline receding – something very common after childbirth. While genetics is a key factor in determining hair loss, the hair follicles responsible for healthy hair growth can also weaken with time, causing your crowning glory to look less lustrous and luxuriant compared to your younger days.

To boost your hair follicles’ ability to continue producing thick, healthy hair strands, stick to a diet that is rich in omega-3 fatty acids, protein, iron and zinc. Proteins are the basic building blocks of hair strands, so eat plenty of salmon, tuna, nuts, eggs and tofu to get sufficient supplies of these key nutrients.
Finally, a small amount of zinc is known to support the maintenance of normal hair – so consider eating foods containing zinc, such as chickpeas and oysters.

Fatigue and weaker immune system

You may not be able to see this physically, but you can certainly feel it when you start getting tired and falling ill more frequently. Give your body sufficient energy to keep going with a diet that is rich in whole-grains and complex carbohydrates. Eat lots of fresh fruits and vegetables for all the essential vitamins you need to keep your immune system in tip-top condition.

Supplement your diet with an appropriate product such as Swisse Immune + Elderberry, which is packed with vitamin C, zinc and copper to help support your immune system. And Swisse Women’s Ultivite Multivitamins include 7 B vitamins (including B1, B2,B3,B5 & B6), and vitamin C to assist with energy production, plus selenium and zinc to support your immune system.

One final tip? Find something that makes you happy, and do that as often as you can. (It’s okay to be selfish here; spending time with your kids is great, but you still need something that’s just for you.) Living a life full of fun, smiles and laughter is the surest recipe for lasting happiness!

How to beat stress, stay strong and look fabulous

In this age of multitasking, maintaining a strong immune system is important for keeping up with the demands of everyday life. But if you often make poor food choices, have a high stress lifestyle, or are regularly exposed to pollutants, your immunity is in danger of being compromised. So how can we help our immune system stays at its best? It all begins with choosing a healthy lifestyle.

Eat right

The first step on this list of good-health guidelines is to eat right. It’s not just about how much you are eating, but what you are eating. A diet high in fruits, vegetables and whole grains – and low in saturated fat – is always best. Fill half of your plate with colourful fruits and veggies at every meal so you can load up on nature’s superfoods.

Keep in good shape

Exercise regularly to keep your body physically strong and healthy. This also helps you maintain a healthy weight, which supports your overall wellbeing by reducing physical stresses on your body.

Sleep tight

Getting enough quality sleep allows your body to recuperate after a tiring day. Australian celebrity chef, George Calombaris is no stranger to the daily elements that can take a toll on his immunity. “As work can get hectic and I often have irregular sleep hours and meals, I carry supplements with me to support my immune system,” George says, adding  “I’m a fan of Swisse Immune + Elderberry”  With the help of this supplement, he can help to support his body’s natural defences.*  

* Vitamin C contributes to the normal function of the immune system.

Chill out

Finding ways to de-stress a few times a week – from yoga to relaxing baths – allows your body to wind down. Stress is part of everyday life, but what matters most is how you handle it. Even something as simple as deep, conscious breathing can dramatically lessen the effects of stress.

Do things in moderation

Limiting drinking and avoiding smoking are part of a healthy lifestyle too. If you can’t get enough nutrients from your diet, support your body’s defences by taking supplements that contain a variety of vitamins and minerals, including vitamins C, zinc and copper – These key nutrients work to help support the normal function of the immune system.  Vitamin C and magnesium also contribute to the reduction of tiredness and fatigue. They also help maintain energy levels.

Be sure to choose a supplement specially designed for immune health and formulated based on scientific evidence For example, supplements containing  high doses of zinc can hinder your body’s absorption of copper, so you should choose a supplement which contains an adequate amount of copper into its formula to ensure optimum absorption.

Keeping your life in balance and taking to heart these good-health guidelines are what can help  maintain a healthy immune system, and a healthier you.

How to stay at the top of your game

Being a professional athlete can appear seemingly fun and glamorous. But it’s not as easy as it seems. Mental performance* and energy production & release**  is crucial when it comes to being an athlete. The ability to stay alert and endure the physical strain that comes with long and demanding matches are critical to success.

Take the example of the 2008 Australian Open third-round encounter between Australia’s Lleyton Hewitt and Cypriot Marcus Baghdatis. It was a marathon match etched in the memories of all tennis fans. Due to earlier delays, the match, which began at 11:47 pm local time, ended almost five hours later at 04:33 am. Hewitt was victorious in five sets, but not before Baghdatis saved a few match points in the fourth.

Sportsmen and women work hard to get to where they are and, once they’re at the top, there’s still a lot of work involved to stay there. Hewitt knows this all too well. A former tennis world number 1, he has sustained injury after injury. He was nicknamed ‘Rusty’ but is ever determined to prolong his career a little longer.

Exercising and eating the right foods are important in Hewitt’s active lifestyle. In Hewitt’s case, as can be for us mere mortals too,  it is important that we have a balanced and varied diet which we can top up with food supplements to ensure we are getting our daily dose of nutrients. So taking a multivitamin can help. For an active lifestyle look for a multivitamin formulated with premium ingredients that will contribute to your mental performance* and energy production & release**:

“As a professional tennis player I demand a lot from my body – that’s why I choose Swisse.” Lleyton said.

If you’re always on the move, you might want to consider a supplement designed for your active lifestyle. Consider products that contain key ingredients such as:
– High levels of B vitamins, Iron and Vitamin C for maintaining energy release   – Magnesium for healthy muscle function

Slow-moving exercise can add years to a woman’s life

As a parent, you can have a huge influence on your children (even though at times it feels like you don’t!), especially when it comes to diet and exercise. Children can also be good motivation for you to stay healthy. By sticking to a healthy and balanced diet, we can help our children develop better eating habits.

Our environment can shape our eating habits and as parents we decide what our family eats, but it when it comes to our children it can be challenging to get them to eat well. At mealtimes children can be fussy and very vocal about their refusal to eat anything green, spicy or any kind of food that isn’t recognizable to them. A good way to approach this is to keep introducing new foods, encourage and persist even when its being rejected. It might take time for newer healthier meals to become familiar enough for them to enjoy eating, so help them along by slowly incorporating the new and old meals together.

Take a step back and re-evaluate what you and your family eats. Is there anything that can easily be changed? Here are some quick and easy tips to help introduce happier, healthier eating habits into the family’s diet.

Make your own low-fat fast food such as chips brushed with a little olive oil baked in the oven. Serve with a roast chicken, grilled meat or fish and it will soon become a favorite

To get the children involved, let them choose three different colored vegetables to be served with dinner

Combine some spinach, banana, frozen berries, coconut water or almond milk and blend to create a delicious smoothie. It is a good way to encourage your children to eat their greens and distracts them from the fact that its healthy

Chop up seasonal fruit and have them whenever you have ice-cream.

Freeze favorite seasonal fruit so they never out of season and serve them as frozen sweet treats.

Have low-fat milk instead of full cream. Also try soy or almond milk.

Food can be fresh, healthy and by encouraging your family to participate in preparing the meals together, it can also be a lot of fun.

We all strive to be healthier and happier and what we eat is a big part of that. But we can’t always get all the nutrition we need from food. Supplementing your diet with Swisse Multivitamins may help to support a healthy diet by bridging those nutritional gaps. Swisse contains more of the essential vitamins, minerals and natural herb extracts to help you, and your family, feel great!

5 ways to unleash your inner athlete

Many factors can influence  an athlete’s performance. Whether you’re an amateur athlete, or just a sports enthusiast, take a look at these five ways to train and prepare your body for any competition. Get ready to win that medal!

1. Prepare your mind

Before you even begin to prepare your body, you need to make sure your mind is ready. Body and mind must be in sync for a winning performance, requiring clarity of thought and the requisite concentration and focus to see a challenge through.

Consider taking a multivitamin containing vitamins C and E, which are sources of antioxidants as they help contribute to the protection of cells from oxidative stress. Vitamin B5 is also important, as it helps contributes to mental performance. Select a supplement with high levels of omega-3 fatty acids, which contribute to the maintenance of normal brain function & vision.*

* The beneficial effect of DHA is obtained with a daily intake of 250mg of DHA.

2. Push your body

If you’re planning on being a winner, you’ll need to train hard and be willing to give everything your body has – and more.

Swisse ambassador and former World number one tennis pro Lleyton Hewitt knows exactly what that feels like. “For years I’ve put my body under the ultimate test, I rely on Swisse to help me maintain my energy levels on the court,” he says.

Think about what you need to do to push yourself towards your goal. Drawing up a training schedule may help, or consider enlisting a coach you admire. Training groups can also be helpful if you all have the same goals and level of commitment.

3. Stay hydrated

In order to function, your body must remain hydrated. When you’re pushing your body to its limit, the need for hydration increases, with the risks of not drinking enough being extremely dangerous.

4. Fuel your body

To get the best out of your body, you have to put the best in. In preparation for a match, your body requires the right balance of carbohydrates and proteins. Vitamins and minerals are also necessary to support your body’s energy production & release.**

For example, calcium, vitamin D and K  contribute to bone health, for those always on the go.*** Iron can also help energy levels, as it contributes to the reduction of tiredness and fatigue. 

Using a supplement will help you to ingest the necessary volume of all of these vitamins and minerals quickly and easily.

**Vitamins B1,B2, B3, B5, B6, biotin, vitamin C, magnesium and iron contribute to normal energy production and release.

***Calcium and vitamins D3 & K support the maintenance of normal bones.

5. Rest and relax

Allowing your body time to recover from strain is crucial when leading up to a competition. Some stress can be productive, but too much can lead to injury or burnout. Give yourself permission to stop and prepare for the next round of challenges.

Resting and sleeping well will also give you your stamina and vitality back, allowing you to focus more clearly when it’s time to get going again.

Preparing for a sporting competition requires everything you have. You need to be physically, mentally and emotionally ready and that takes effort. So train hard, nourish your mind and body and the competition will be yours for the taking.

5 tips to stay at your healthy best

In this age of multitasking, maintaining a strong immune system is important for keeping up with the demands of everyday life. But if you often make poor food choices, have a high stress lifestyle, or are regularly exposed to pollutants, your immunity is in danger of being compromised. So how can we help our immune system stays at its best? It all begins with choosing a healthy lifestyle.

Eat right

The first step on this list of good-health guidelines is to eat right. It’s not just about how much you are eating, but what you are eating. A diet high in fruits, vegetables and whole grains – and low in saturated fat – is always best. Fill half of your plate with colourful fruits and veggies at every meal so you can load up on nature’s superfoods.

Keep in good shape

Exercise regularly to keep your body physically strong and healthy. This also helps you maintain a healthy weight, which supports your overall wellbeing by reducing physical stresses on your body.

Sleep tight

Getting enough quality sleep allows your body to recuperate after a tiring day. Australian celebrity chef, George Calombaris is no stranger to the daily elements that can take a toll on his immunity. “As work can get hectic and I often have irregular sleep hours and meals, I carry supplements with me to support my immune system,” George says, adding “I’m a fan of Swisse Immune + Elderberry” With the help of this supplement, he can help to support his body’s natural defences.*

* Vitamin C contributes to the normal function of the immune system.

Chill out

Finding ways to de-stress a few times a week – from yoga to relaxing baths – allows your body to wind down. Stress is part of everyday life, but what matters most is how you handle it. Even something as simple as deep, conscious breathing can dramatically lessen the effects of stress.

Do things in moderation

Limiting drinking and avoiding smoking are part of a healthy lifestyle too. If you can’t get enough nutrients from your diet, support your body’s defences by taking supplements that contain a variety of vitamins and minerals, including vitamins C, zinc and copper – These key nutrients work to help support the normal function of the immune system. Vitamin C and magnesium also contribute to the reduction of tiredness and fatigue. They also help maintain energy levels.

Be sure to choose a supplement specially designed for immune health and formulated based on scientific evidence For example, supplements containing high doses of zinc can hinder your body’s absorption of copper, so you should choose a supplement which contains an adequate amount of copper into its formula to ensure optimum absorption.
Keeping your life in balance and taking to heart these good-health guidelines are what can help maintain a healthy immune system, and a healthier you.

What makes a superfood, well, super?

Superfoods. We’ve all heard the term many times over. And it’s no wonder, seeing as though it’s used to describe everything from green tea to chocolate. However  here’s a little fact for you… the term is actually more accurately applied to naturally occurring foods that are unusually dense in nutrients for their calorie count.

Common superfoods include lean meats like turkey, leafy greens like spinach and foods that “punch above their weight” in terms of nutrition, such as blueberries, salmon, fruits and nuts.

While it would be fantastic if we could eat these kinds of nutrients on a daily basis, time and budget constraints (as well as seasonal availability) means it’s not always realistic.

And busy lifestyles as well as temptation of fast foods can make it even more challenging to eat healthily. That’s why the Swisse range contains many of the nutrients also  found in superfoods, but in convenient multivitamin and supplement form. Because achieving a healthy and balanced lifestyle is one of the most important things we can do for ourselves and supplementation can help.

Check out the full multivitamin range here and discover the Swisse difference for yourself.

Enjoy cheap eats without sacrificing health

With the ever expanding plethora of stalls, cafes, food trucks and great new restaurants offering fabulous fare from across the globe, there’s never been a better time to be a hungry Londoner. Whether you’re at the famous London Borough Market, enjoying a delicious Vietnamese Banh Mi on the go, or heading to your favourite local for a curry, it is possible to make sensible choices and reduce the amount of unnecessary fat, sugar and salt you consume.

MAKE SMART SUBSTITUTES
We’re all becoming more conscious of what we eat, and chefs are no exception. Many offerings are now prepared with less salt, sugar and saturated fats, with traditional ingredients being swapped for healthier ones, such as wholegrain products or oils with less saturated fat. But it’s best not to rely on vendors alone – with a little discipline and control you can make eating out healthier; choose steamed over deep fried, avoid dishes heavy with cream and butter like Chicken Tikka Masala (or at least have them less often), choose brown rice over white, and try to reduce your carbohydrate intake by eating less pasta, bread and potatoes. You can support these healthier choices, and healthier heart function* by supplementing your diet with Wild Krill Oil, known to be a great source of Omega 3, and which also contains the naturally occurring astaxanthin – a keto-carotenoid.


EAT IN MODERATION, AND SLOWLY
Portion control plays a hugely important part in healthy eating. Especially when food is cheap, it’s all too easy to fall into the trap of over-ordering and subsequently over-eating. The simplest tip is to choose the smaller serving, or entrée size dish, and be sure to drink plenty of water. Often our brains trick us into thinking we’re hungry, when in fact – we’re thirsty. Another great tip is to make sure you chew your food sufficiently. Really take the time to enjoy the flavours and savour each mouthful, rather than gobbling everything down. Chewing methodically gives your brain time to send a signal to the body to say that you’re full, and help you avoid overeating.

SHARE THE LOVE, SHARE YOUR FOOD
When it doubt, share it out! A fun and generous way to really enjoy your food is to share dishes with friends. Splitting dishes gives you a chance to sample smaller tasting plates together, and enjoy a greater range of flavours. Sharing is also a much healthier option if you do choose a higher calorie favourite, as splitting in half means you’ll instantly eat less.

BE NATURALLY SWEET, NOT SACCAHRIN

If you’ve got a sweet tooth and feel no meal is complete without dessert, you can still make healthier choices. Go for naturally sweet options like fresh fruit, choose a light sorbet over a heavy pudding and try to avoid anything too pastry laden or deep-fried. Deep-fried anything is usually a no-no. Keep it fresh and light, and enjoy eating right.


*EPA & DHA supports normal heart function. The beneficial effect is obtained with a daily intake of 250mg of EPA and DHA.

Fuss free ways to feed your family

As a parent, you can have a huge influence on your children (even though at times it feels like you don’t!), especially when it comes to diet and exercise. Children can also be good motivation for you to stay healthy. By sticking to a healthy and balanced diet, we can help our children develop better eating habits.

Our environment can shape our eating habits and as parents we decide what our family eats, but it when it comes to our children it can be challenging to get them to eat well. At mealtimes children can be fussy and very vocal about their refusal to eat anything green, spicy or any kind of food that isn’t recognizable to them. A good way to approach this is to keep introducing new foods, encourage and persist even when its being rejected. It might take time for newer healthier meals to become familiar enough for them to enjoy eating, so help them along by slowly incorporating the new and old meals together.

Take a step back and re-evaluate what you and your family eats. Is there anything that can easily be changed? Here are some quick and easy tips to help introduce happier, healthier eating habits into the family’s diet.

Make your own low-fat fast food such as chips brushed with a little olive oil baked in the oven. Serve with a roast chicken, grilled meat or fish and it will soon become a favorite

To get the children involved, let them choose three different colored vegetables to be served with dinner

Combine some spinach, banana, frozen berries, coconut water or almond milk and blend to create a delicious smoothie. It is a good way to encourage your children to eat their greens and distracts them from the fact that its healthy

Chop up seasonal fruit and have them whenever you have ice-cream.

Freeze favorite seasonal fruit so they never out of season and serve them as frozen sweet treats.

Have low-fat milk instead of full cream. Also try soy or almond milk.

Food can be fresh, healthy and by encouraging your family to participate in preparing the meals together, it can also be a lot of fun.

We all strive to be healthier and happier and what we eat is a big part of that. But we can’t always get all the nutrition we need from food. Supplementing your diet with Swisse Multivitamins may help to support a healthy diet by bridging those nutritional gaps. Swisse contains more of the essential vitamins, minerals and natural herb extracts to help you, and your family, feel great!