“This year, I’m going to start exercising.”
“This year, I’m going to lose all my extra weight.”
“This year, I’m going to take better care of myself.”
For many people, exercise and nutrition are common “new year’s resolution” topics. Did you know that good nutrition will actually help you maintain a new exercise program and aid recovery so that you can get fit with ease. Starting a new exercise regime is exciting as it promises many health benefits – weight loss, increased endorphins, improved circulation, but before jumping into a new regime, consider including the following nutrients into your daily regime to get you fit, focused and feeling good.
Omega-3 for Performance and Focus: Omega-3 is a vital element of any healthy diet as they support heart, brain, eye health and help control inflammation. By reducing inflammation, you can shorten your recovery time by reducing soreness and stiffness after a workout. All athletes can benefit from adding omega-3 into their daily regime, to help support consistent training, maximise performance in competition and help maintain good health. Omega-3s play a pivotal role in mental health, and they support better concentration and focus. For example, around 25 per cent of the fat in the brain of humans and animals is DHA and a great deal of research is being published which shows the benefit of increased DHA intake on brain function. DHA is also the preferred fatty acid for the correct construction and functioning of all membranes in the body, particularly those in very active tissue such as nerves and active muscle.
Not only are they structurally part of the brain and eyes, they are associated with less depression, less anxiety and better cognition in adults. Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA. Surprisingly, according to an IPSOS/MRBI survey, a massive 89% of Irish people are not consuming enough oily fish (e.g. sardines, anchovies) in their diet, so there is often a need to supplement with a premium fish oil such as Eskimo-3. – known for its legendary purity, freshness & stability.
Curcumin and Ginger for Inflammation: Curcumin and Ginger extract both offer anti-inflammatory benefits, however they work synergistically as they both reduce different inflammatory markers, thereby having a complete anti-inflammatory effect. Used for centuries for medicinal purposes, ginger and curcumin share many properties with NSAIDs (non-steroidal anti-inflammatory drugs), suppressing pro-inflammatory molecules known as prostaglandins with little to no side effects compared to NSAIDs. Maintaining a low inflammatory state will speed recovery and decrease injury. Curcumin and Ginger also offer powerful antioxidant protection, which is vital to good health. Check out ZinCuflex which combines liquified ginger extract with curcumin and vitamin C, and has been shown to quickly relieve pain and inflammation.
“I was having a lot of trouble with my knee as a result of new training sessions at the gym. The pain and swelling got so bad that eventually I couldn’t even go for a walk without suffering for it the next day. I started taking Zincuflex and couldn’t believe how quickly it started to work. The swelling went down and the pain eased within days. I’m taking just one a day now and back exercising with no problems. It’s a must for any inflammatory conditions.” Therese Hyland, Galway
Magnesium for Muscles: As well as a great sleeping aid, magnesium also helps your body’s muscles function better while also increasing energy levels and workout endurance. Because of this, magnesium may help ease muscle cramps and speed up the recovery process. On average an adult should consume 400-500mg magnesium daily. Magnesium is naturally found in roasted almonds, cashews, and peanuts, as well as rice, beans, spinach, and broccoli. You can also use a magnesium spray, epsom salts or a food supplement to increase your daily intake of magnesium.
B Complex vitamins help your body convert proteins from your diet into the neurotransmitters (serotonin, dopamine, etc.) needed for mood and energy. B-complex vitamins also support heart health and improve your response to stress and help boost energy levels. While most B vitamins have some benefits for mental health, in terms of depression, the most important B vitamins include vitamin B6, B9 (folic acid) and B12. Looking to supplement, check out Terranova B Complex.
Vitamin D3: The sunshine vitamin, may be the most important “missing” vitamin for your brain and your mood. Vitamin D is vital for good health, immunity, growth and strong bones. Vitamin D also regulates the conversion of tryptophan into serotonin – your feel good hormone. Vitamin D deficiency is common in Ireland, as sunshine is the number one source of vitamin D, which unfortunately we don’t get a lot of in Ireland. Low levels are thought to be responsible for S.A.D and therefore supplementing with vitamin D during the winter months can help ease symptoms and improve mood. Eskimo-3 Extra contains vitamin D3 along with omega-3 in one formula.
All supplements are available in your local health food store, pharmacy or online at eskimo3.ie