Energy & Stress

Certain key nutrients are critical to helping us deal with stress and increase our energy levels. Read on for ideas and supplements to help support energy levels & your body's management of stress.
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How To Stop Snoring
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How To Stop Snoring

Snoring might be embarrassing for you, but it can be torturous for your partner / house mates / family. Try these tips to stop snoring, and if your snoring persists, see a doctor.

Tips to Stop Snoring

 

1. No Booze Before Bed

An easy way to stop snoring is to limit your daily alcohol intake. Alcohol causes the palate (roof of the mouth) to swell. It can also cause the muscles around the airways to temporarily relax and sag while you sleep. Both these effects can cause narrowing of the airways, which causes increased vibration as you breath in and out. That vibration is what causes snoring. If you decide to have a drink of an evening, have your last drink well before bed time.  

2. Stop Smoking

Smoking causes inflammation and swelling throughout the body. Cigarette smoke also contains toxins that agitate the membranes in your throat. Both of these side-effects of smoking can cause snoring. Not only will quitting smoking make you better in bed (i.e. help you stop snoring), it might just make you more pleasant to kiss too.  

3. Roll On Over

One common way to  stop snoring is to prevent the snorer from sleeping on their back. Sleeping on your back can put pressure on, or bend, airways, which can cause obstruction. Sleeping on their side or stomach is less likely to narrow or obstruct airways, so can often help snorers stop snoring. If the snorer is unable to stay sleeping on their side or stomach throughout the night without rolling onto their back, grab an old t-shirt with a pocket on the chest. The snorer should wear t-shirt backwards to bed, with a tennis ball in the pocket. Every time the snorer rolls onto their back whilst sleeping, they will have that tennis ball sticking into their back. This will be so uncomfortable they will turn themselves back onto their side or stomach.  

4. Fluff Your Pillow

Having a fluffier or higher pillow may open up a snorer's airways, meaning less snoring.  

5. Drop a few kilo's

As we have already covered, snoring is almost always caused by vibrations from restricted / semi blocked airways as we breath in and out. If you are overweight, fatty tissue can build up around the throat, chin, mouth and chest. This can make semi-blocked airways  (and, in turn, snoring) more likely. Losing some weight may help mitigate this effect.  

6. Go Get a Gadget

If the above tips do not work, there are a range of devices to help address snoring:
  • Try a 'gum guard'. These devices - similar in style to a sporting mouth guard - hold the jaw muscles in a way that helps open up the throat and airway. Your doctor can help you choose which one suits you best.
  • If your snore comes from vibrations in your nose rather than your throat, you can get nose clips and nose strips that hold your nostrils open while you sleep. Your doctor or pharmacist can help you choose the right clip.
  • Finally, if gum guards and nose clips do not  do the trick, there are a number of other more advanced devices available which can help you not only stop snoring, but get a much better night's sleep. Persistent snoring is often associated sleep apnea. There are some impressively high-tech solutions out there... Australian company ResMed are worldwide leaders in sleep apnea device design and manufacturing and have a range that is suitable for most applications. Further, the CSIRO recently developed a technique to use 3D scanning of the mouth and a 3D printer to create custom mouth pieces. Again, your doctor can assist you with making the right choice and making sense of all of the options available to you.
 

7. Go Under the Knife

As a final resort, surgery may be necessary to stop your snoring. This should be treated as a final (and drastic) option. Your doctor is the best person to talk to should all of the above options fail and you decide to consider surgery. ------ This article was provided by our online health partner Health365. To learn more about getting a good night's sleep, visit www.health365.com.au.
5 Benefits of CoQ10
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5 Benefits of CoQ10

CoQ10 (co-enzyme Q10) is a substance found in our body that is critical in energy production and there is a mounting body of evidence to show that it is important for a number of other things, including maintaining a healthy heart. CoQ10 is found naturally in our body, but our body's ability to synthesize CoQ10 declines with age. Further, some blood pressure and cholesterol medications can reduce your body's CoQ10 levels. Therefore, as you age, actively trying to top up your CoQ10 levels may support better heart health.  

5 Benefits of CoQ10

 

1. CoQ10 might help prevent heart failure

Early evidence suggests that low CoQ10 levels are associated with increased risk fo heart failure.  

2. CoQ10 might help prevent high blood pressure

Preliminary studies suggest increasing CoQ10 levels may help manage high blood pressure. Further studies are required.  

3. CoQ10 might help migraine sufferers

A 2005 study suggests that participants taking 100mg of CoQ10 three times daily significantly reduced migraine frequency when compared to the control group who took a placebo. More research is required to replicate the findings.  

4. CoQ10 helps energy production

CoQ10 plays an important role in a process known as ATP (adenosine triphosphate) synthesis. ATP is one of the most critical substances in cellular energy production. People with low CoQ10 levels may experience fatigue, and increasing CoQ10 levels has - over time - been shown to increase energy production and reduce fatigue in these same people.  

5. CoQ10 might help exercise performance.

Although further research is required, a small handful of preliminary studies suggest there may be a link between CoQ10 and strength and endurance among athletes.
Why You Need Fibre In Your Diet
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Why You Need Fibre In Your Diet

Increasing your fibre intake may - at first - seem like a bit of a ..
Rest & Restore Night MultiVitamin 50+
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Rest & Restore Night MultiVitamin 50+

Do you feel worn out, fatigued or not 100%? You may be going to bed stressed, which may cause sleep problems, resulting in feeling tired the next day. Rest & Restore Night Multivitamin 50+ is formulated to help you physically unwind by helping to relax your muscles and mind so that you don't take your stress to bed. It also restores your body while you sleep.
Introducing Super Greens + Wild Reds
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Introducing Super Greens + Wild Reds

Equivalent to 16 serves of vegetables in each glass*.
3 Tasty Superfood Recipes for Stress Support
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3 Tasty Superfood Recipes for Stress Support

A critical element of dealing with stress is living a healthy, active lifestyle. Putting the wrong foods in your body, or using cigarettes, alcohol or drugs to help you deal with stress only makes the problem worse. Regular exercise, abstaining from ingesting toxins and eating a range of healthy foods provides a solid platform for surviving stressful times. Try the below 3 stress-busting recipes from our Nature's Way SuperFoods Recipe hub.  

1. Maca Guaca

Maca provides a range of benefits, not the least of which is nutritional support during times of stress. Maca is a class of nutrient called an 'adaptogen'. Adaptogens are natural products that are considered to support the body during times of high stress and exertion. Maca provides key nutrients to help with mood, stress and relaxation. Furthermore, the avocado in this superfood guacamole recipe is rich in B Vitamins. Your body has an increased demand for B vitamins during times of prolonged stress. Try the Maca Guaca recipe now.  

2. Chia Cacao Coconut Clusters

Created by Scott Gooding and Luke Hines, you won't believe the Chia Cacao Coconut Clusters recipe is healthy! The recipe uses chia seeds, which are rich in B Vitamins (which we have already covered as being critical during times of stress). It also contains cacao, which is high in magnesium. Magnesium is critical for relaxation and muscle function... lack of magnesium can leave you restless, anxious and agitated. Finally, the recipe also contains almonds. Almonds are rich in vitamin E, which fights the free radicals associated with stress. Try our Chia Cacao Coconut Clusters Recipe now.  

3. Brain Booster Smoothie

This smoothie contains acai, which is rich in vitamin C. Vitamin C  can help reduce the physical and psychological effects of stress. Further, the recipe contains coconut water. Preliminary research suggests coconut may be beneficial for brain health and mental function. Try the Brain Booster Smoothie now. ---------- This article was bought to you by our online partner, Health365. To buy superfoods online, visit www.health365.com.au/shop
Stressed? You may need more B Vitamins.
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Stressed? You may need more B Vitamins.

The research into the importance of B Vitamins for dealing with stress is well documented. One study coming out of Swinburne University in Melbourne found that participants taking a Vitamin B-Complex supplement reported a 20% reduction in work related stress. This is in contrast to the control group in the study, who were given a placebo and reported no significant change in stress levels. Vitamin B is not one vitamin, rather it is a group of vitamins that can help support our bodies during stressful times. Let's look at each of the B Vitamins that can help support your body during stressful times, and why each is important.

Vitamin B1: Thiamine

Foods rich in thiamine include fish, nuts, seeds and green peas. Thiamine is needed for:
  • maintaining nerve health.
  • mood regulation
  • energy production
  • may play a role in memory and concentration.
 

Vitamin B3: Niacin

Foods rich in niacin include beetroot, beef liver & kidney, fish and seeds. Niacin is needed for:
  • supporting the digestive system.
  • mood regulation (B3 deficiency can lead to depression, irritability, stress and mood disturbances).
  • Energy production.
  • Control of blood sugar and nerve health.
 

Vitamin B6: Pyridoxine

Food sources of pyridoxine include bananas, beef / turkey liver, tuna and chick peas. Pyridoxine is needed for:
  • helping manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety.
  • immune system support.
 

Vitamin B9: Folate / Folic Acid

Food sources of folate include broccoli, spinach and dried legumes (chick peas, lentils, beans). Folate is needed for:
  • energy production.
 

Vitamin B12: Cyanocobalamin

Food sources include fish, meat (especially liver), poultry and dairy. Vitamin B12 is needed for:
  • general brain support.
  • supports melatonin and serotonin production (both of which are critical  to mood, relaxation and sleep.
 

Consider a Vitamin B Complex Supplement

The B group vitamins are not stored b y the body like many other vitamins and minerals. Whatever B Vitamins you eat that are not absorbed by your body are excreted within hours. As such, a Vitamin B Complex like Nature's Way Mega-B taken daily might be of benefit, particularly during times of stress when we tend to neglect our body and diet. Taking a Vitamin B Complex supplement is a good way to 'top up' your daily vitamin B levels and, research suggests, may be an effective way to reduce stress levels (or at least better equip our bodies with the right nutrition to deal with stress).
The Effects of Alcohol On Sleep
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The Effects of Alcohol On Sleep

Alcohol is a depressant. That is, a substance that reduces ..
Evening Primrose Oil 1000mg
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Evening Primrose Oil 1000mg

Nature’s Way Evening Primrose Oil helps relieve the symptoms of Pre-Menstrual Symptoms (PMS). EPO contains Omega-6 Gamma Linolenic Acid (GLA), which is involved in several biological functions, and may have a beneficial effect on women’s healthy hormonal balance. Nature’s Way EPO may also help relieve symptoms of mild osteoarthritis pain, mild eczema/dry skin and general health & wellbeing.