Go Mag Issue 73 is packed with great articles full of effective simple solutions to help you stay in shape this season!
THE GOOD HEALTH NEWS MAGAZINE ®
HEALTHY low sugar
STRENGTHEN YOUR BRAIN
EAT YOURSELF BEAUTIFUL
MENOPAUSE: NATURAL SOLUTIONS
ENERGY FOR YOUR WHOLE LIFE I GOVITA.COM.AU
ISSUE 73 • 2025
VITAL ZINC SUPPORT
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When it comes to essential nutrients, zinc is an important mineral your body relies on to function at its best. NutriVital Zinc Complete combines the power of zinc with vitamin A to deliver targeted support for your immune system health and overall wellbeing. NutriVital Zinc Complete is formulated with care to provide a comprehensive approach to your health. By addressing multiple areas of wellness in one convenient supplement.
Always read the label. Follow the directions for use. If symptoms persist talk to your healthcare practitioner.
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welcome
Welcome to the March 2025 issue of Go Mag — our first issue of the year! We’re thrilled to bring you another edition filled with practical, insightful, and empowering articles to help you and your family thrive naturally. This issue, we’re focusing on helping you kickstart the year with health and vitality. For parents, we’ve got expert advice on keeping your kids healthy as they head back to school, setting them up for success both in the classroom and beyond. Hormonal balance takes centre stage in our health features. Whether it's for perimenopausal issues or women experiencing the challenges of menopause, we've got critical insights to support you through these journeys. Looking to keep your mind sharp? Don’t miss our article on brain health and ways to stay mentally vital at any age. For those eager to explore the wonders of nutrition, we review the “magic” of magnesium, the skin-loving benefits of vitamin C, and the difference between folate and folic acid. Plus, discover the incredible powers of shilajit and creative ways to incorporate hemp seeds into your diet for healthful snacks and meals. We also cover trending topics like low-sugar granola, low-histamine diets, and plant-based formulas for little ones, offering valuable education and guidance. And for our beauty enthusiasts, our “beauty from within” section is packed with tips to keep your skin youthful and vibrant as the years go by. As we step into 2025, we encourage
NEW IMPROVED BEAUTY COLLAGEN Just one serve daily can help maintain normal collagen density, skin hydration and elasticity!
you to explore your local Go Vita health food store. There, you’ll find expert personalised advice, a wide range of natural products, and a community that shares your passion for living well. Here’s to a year of health, happiness, and natural living. Enjoy the issue! Be well! Ann Cattelan BSc Editor
• Hydrolysed marine collagen peptides • Green tea leaf extract • Astaxanthin esters • With added acerola, a natural source vitamin C • BERRY FLAVOUR • Stevia free
Cover image supplied by Brookfarm. See page 11 for this healthy breakfast recipe.
Issue 73 ISSN 1832-5556 Editor: Ann Cattelan BSc • hworks@bigpond.net.au Content Editor: Pamela Allardice • pamelaallardice@bigpond.com Art Direction: Tanya Lee Design • tanya@tldesign.com.au Advertising Inquiries: marketing@govita.com.au
The views expressed in Go are those of the original authors and not those of the Editor or the Publisher. Every care is taken to compile and check the content of the publication for accuracy, but the Publisher, authors, their servants and agents are not responsible or liable for the continued currency of the information or for any published errors, omissions or inaccuracies, or for any consequences arising therefrom. The inclusion or exclusion of any treatment or product in editorial or advertising does not imply that the Publisher advocates or rejects its use. Information presented is for information purposes only and is not intended to replace advice or treatment from qualified healthcare professionals. The images used in this publication may not be accurate representations of products or items described in articles – images are for illustration purposes only. ©2025 Go Vita. Published by Healthworks Consulting Pty Ltd ABN 13075151629, on behalf of Go Vita. All rights reserved. No part of this publication may be reproduced by any process in any language without the written consent of the Publisher.
DOES NOT CONTAIN gluten, dairy, peanut, tree nuts, egg, soy, artificial sweeteners, colours, and flavours.
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HEALTH REPORT
Dr Sandra Cabot shows you how to keep your children healthy all year long.
“Why does my child get sick so often?” This is a question I am frequently asked by my patients. One reason is that children are often in childcare centres from a very young age. Close proximity to other children makes it easier for infections to spread; plus, the younger the child, the more immature their immune system is, so it gets overwhelmed and does not have time to recover before the next bug strikes. While it is normal for a child under six years of age to get three to four infections a year, it is not normal to remain unwell for weeks afterwards. Frequent courses of antibiotics, steroids or antihistamines do not treat the cause, nor strengthen the immune system.
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ISSUE 73 • 2025 Always read the label and follow the directions for use.
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Be an immune system superhero These tips will strengthen your child’s immune system.
1 The right foods: Nutrient deficiencies weaken the immune system and are common in picky eaters. To outsmart a child who dislikes fresh fruit and vegetables, put carrot, beetroot, orange, apple, pear and spinach through a juicer and freeze the juice into ice lolly moulds. (Just don’t mention the spinach.) Inadequate dietary levels of essential fatty acids are another problem for children, EPA, which are only found in fish and some fortified foods. If your child dislikes fish, ensure that they take an omega-3 supplement. Growing children have high protein especially the omega-3 fatty acids DHA and requirements, so provide quality protein in all meals; red meat, poultry, eggs and seafood are rich in first class protein. If you notice any skin, digestive or bowel issues in your child, be alert to the possibility of food allergies or sensitivities – gluten and dairy are common offenders.
2 Create healthy sleep habits: Melatonin is a natural sleep hormone which is released when a child is tired, or the lights are off. However, melatonin production is impaired by stress, a high sugar intake, screen time; inadequate melatonin is also found in children on the autism spectrum. Natural supplements can help, magnesium calms restless babies and hyperactive children by boosting melatonin, while glutamine will help a child sleep.
3 Add nutritional insurance: Top up your child’s nutrient intake with supplements containing a therapeutic dose of these nutrients:
• Vitamin C: Deficiency impairs immunity, resulting in a greater susceptibility to infections and an increased risk of recurrence. • Zinc: This is essential for growth and development, especially of the immune system and brain; zinc also has antiviral properties. • Selenium: This underpins a
strong immune system and provides antiviral and anti- inflammatory benefits. development and optimal cognition. Iodine is also a natural antibiotic.
• Iodine: Vital for brain
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continued over
• Elderberry (Sambucus nigra) : This herbal remedy reduces the duration and severity of upper respiratory tract infections, such as cough. It contains quercetin, an antioxidant flavonoid which supports lung function. Be patient: building a strong immune system
takes time. However, if you incorporate as many of these ideas as possible, your child’s immune health will grow stronger. A strong immune system will reduce the frequency, severity and duration of infections, so that when an infection does strike, your child can fight it off better and recover faster. Important: If you are concerned about recurring infections in your child, seek professional medical advice as a first step. Dr Sandra Cabot McRae is an integrative medical doctor who graduated with honours in medicine and surgery. She has been using complementary therapies for over 50 years and tries to inspire her patients to be their own health warriors.
Healthy Hacks for Happy Kids: Simple Ways to Boost Your Child’s Nutrition
Try the Herbs of Gold Children’s Range to support children’s general health and wellbeing.
o
Try these handy health hacks to ensure your child is receiving the very best possible levels of nutrients. • Nutritional supplements: Look for brands which are well-regarded as specialising in formulas that only use clinically-trialled ingredients, based on the latest research to support and enhance the health and wellbeing of children and their unique nutrition and diet needs. Your expert Go Vita instore consultant can help to recommend the right product for your child. • Chewable vitamins and mineral tablets can be an easier option for children, especially younger ones who have not developed their swallowing reflex or who just refuse to swallow large tablets. Chewable tablets that only use natural flavours will ensure your child is getting enough vitamin C, magnesium and immune-supportive minerals and trace elements. Another option is to choose a powder or a liquid vitamin and mineral supplement and add this to your child's morning glass of water before school. The qualified expert staff in your local Go Vita store will show you the right product for your child's specific needs. • Homeopathic medicines work on the principle of ‘like heals like’, and formulas are based on natural ingredients, such as Bach flower remedies, herbs, minerals and tissue salts. Homeopathy offers a gentle and safe method for healing and supporting children’s health. Your Go Vita instore consultant can show you a comprehensive range of homeopathic products, including formulas which offer natural calming support for kids and teenagers experiencing restlessness and anxiety.
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IN PROFILE
A Healthy Smile
Brushing your teeth isn’t just about keeping them clean and bright—it’s about maintaining your overall health.
Ingredients include: • Hydroxyapatite: This innovative ingredient remineralises tooth enamel, repairing and strengthening teeth while offering a fluoride-free alternative for cavity protection. • Chicory root: A prebiotic that encourages the growth of good bacteria to rebalance the oral microbiome, resulting in fresher breath and stronger gums. • Calcium carbonate: A natural polishing agent that gently removes plaque without damaging enamel. • Miswak: derived from the twigs of the Salvadora persica tree, features natural fibers that effectively remove plaque while its antibacterial properties combat harmful bacteria.
Your mouth is the gateway to your entire body, and your oral microbiome impacts essential body functions like digestion, immunity, and inflammation. Poor oral hygiene can upset this balance, leading to gum disease, tooth loss, and even serious conditions like heart disease and diabetes. That’s why prioritising oral health is about more than just a great smile— it’s about protecting your entire wellbeing. Polish your technique Regular dental check-ups and professional cleans every six months are essential for maintaining healthy teeth and gums. Proper brushing and flossing help prevent tooth loss and keep gum disease at bay. However, some toothpastes contain a chemical cocktail of up to 28 ingredients, including artificial flavours and preservatives, which are unnecessary, artificial and even harmful. By choosing a toothpaste that nurtures your oral microbiome, you can reduce harmful bacteria, promote a balanced ecosystem, and protect your overall health—all while enjoying a fresh, clean smile. A better option Peg Paste redefines oral care with a simplified, natural formula crafted to not just to clean teeth, but to care for the whole body - starting with the mouth. Proudly made in Australia for conscious consumers, Peg Paste uses only 12 carefully chosen ingredients, free from harmful chemicals, to protect your teeth, gums, and overall wellness.
Go Vita loves … Peg Paste Sacred Clove Toothpaste This toothpaste combines the healing power of miswak with the warmth and comfort of clove oil. A staple of natural medicine, clove’s antibacterial and anti-inflammatory properties freshen breath, soothe gum inflammation and support the oral microbiome.
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HEALTH REPORT
Perimenopause and menopause are significant life stages for women. Naturopath Danny Urbinder shows you how to thrive during these transitions. Empowering Women
Herbs can help Therapeutic herbal medicines can support women through hormonal transitions by providing targeted relief for common physical and emotional symptoms, including hot flushes, mood swings, disrupted sleep and fatigue. However, one challenge with herbal remedies is the poor absorption of active botanical compounds in their natural form, which can limit their effectiveness. LipiSperse® is an innovative technology which addresses this issue by improving the solubility and bioavailability of herbal compounds. By dispersing active ingredients in a lipid matrix, LipiSperse® ensures better absorption, enabling women to experience consistent and effective relief from symptoms of perimenopause and menopause.
Perimenopause and menopause bring hormonal changes which impact physical, mental and emotional wellbeing and can cause health problems, ranging from hot flushes and mood swings to disrupted sleep and fatigue. However, these two important life stages also offer an opportunity to focus on optimising health and embracing strategies for vitality. Diet and lifestyle choices A nutrient-rich diet and an active lifestyle are fundamental to navigating perimenopause and menopause with greater ease. Proper nutrition stabilises blood sugar levels, reduces inflammation and supports hormonal balance. Eating nutrient-dense foods, like leafy greens, whole grains and healthy omega-3 fats, is essential. Foods that are rich in phytoestrogens, such as soy, flaxseed and legumes, can naturally mimic oestrogen and therefore alleviate symptoms like hot flushes and mood swings. Exercise is critical for maintaining bone density, improving mood and boosting energy. Weight-bearing exercises, especially walking and resistance training, are particularly
beneficial for reducing the risk of osteoporosis and preserving muscle mass. Yoga and tai chi manage stress, promote relaxation and enhance flexibility. Quality sleep is critical during perimenopause and menopause, because hormonal fluctuations disrupt rest and worsen existing fatigue and irritability. Prioritising sleep hygiene – that is, Foods that are rich in phytoestrogens, such as soy, flaxseed and legumes, can naturally mimic oestrogen and therefore alleviate symptoms like hot flushes and mood swings . maintaining a consistent bedtime, reducing screen time before bed and creating a calming evening routine - significantly improves sleep quality. Practising a relaxation technique, like deep breathing or mindfulness meditation, supports sleep, eases stress and helps recharge body and mind.
LipiSperse® technology has been applied to a range of herbs known for their benefits to hormonal health. By enhancing the delivery of their active compounds, the LipiSperse® approach ensures these herbs
provide optimal therapeutic support for women navigating
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challenging hormonal transitions. Let us look at their individual actions and effects. • Siberian rhubarb (Rheum rhaponticum): This provides significant relief from menopausal symptoms by mimicking the effects of oestrogen in the body. Siberian rhubarb reduces hot flushes, night sweats and mood swings, while also stabilising hormonal fluctuations to improve sleep quality and emotional balance. It is a powerful option for addressing the physical and emotional challenges of menopause. • Chasteberry (Vitex agnus-castus): Chasteberry supports the balance of oestrogen and progesterone, easing symptoms of bloating, irritability and breast discomfort. It is particularly effective in managing hormonal changes during menopause and provides reliable relief. • Saffron (Crocus sativus): Well known for its mood-enhancing properties, saffron is particularly beneficial for menopausal mood swings. By modulating serotonin and dopamine levels, saffron reduces anxiety, depression and irritability, and also supports improved sleep quality and libido. • Shatavari (Asparagus racemosus): regulates oestrogen and progesterone levels, which helps hormonal balance during menopause.
It alleviates fatigue and vaginal dryness, supporting vitality and reproductive health, making it an excellent herb for enhancing overall wellbeing in menopausal women. • Fenugreek (Trigonella foenum-graecum): This mimics oestrogenic activity to ease hormonal fluctuations, addressing symptoms such as hot flushes and night sweats. It also supports libido and sexual satisfaction and promotes metabolic health by improving insulin sensitivity and regulating blood sugar levels. • Black cohosh (Actaea racemosa): is highly effective for perimenopausal women, helping to reduce vasomotor symptoms like hot flushes and night sweats. It supports emotional wellbeing by alleviating anxiety and mood swings and promoting a sense of balance. Black cohosh also improves sleep quality, one of the major concerns of perimenopause. A positive experience The transitions of perimenopause and menopause do not have to be defined by discomfort. Lifestyle adjustments and science-backed herbal solutions, enhanced with the advances made by LipiSperse® technology, offer a powerful holistic path to confidence, vitality and wellbeing. Let this journey be one of empowerment, embracing change while optimising health for the years ahead. References available on request. Danny Urbinder has over 30 years of experience as a naturopath and health educator. He is the creator of the holistic health podcast and education platform FX Medicine and is Head of Education at Melrose Health.
Saffron
Shatavari
Black cohosh
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HEALTH REPORT
Eat Better Live Longer
Have you ever wondered why some people seem to age so much better than others? Dr Damian Kristof reveals the secrets of their success.
might consider stepping away from the concept
The New Year often sees us making resolutions for feeling and looking better. Unsurprisingly, eating properly, losing weight and getting fit are usually at the top of the list. The question then arises: which is the best diet? The answer is, not necessarily the one that a friend is following or that is currently fashionable; the best diet is the one that works for you - The You Diet. Travelling through Sardina in September last year
of a diet altogether, and instead adopt a lifestyle which achieves sustainable long-term health, rather than short-term results. Lessons for longevity Since 2016, my co-host Marcus Pearce and I have enjoyed the privilege of taking small groups of people to Europe’s Blue Zones, as part of the 100 Not Out Longevity Experience. These locations are known for the exceptional longevity of their residents and showcase the healing power of a holistic lifestyle, of which the Mediterranean lifestyle is an outstanding example. The Mediterranean lifestyle is not just about diet – it encompasses movement, connection, purpose and spirituality, elements which all foster a healthy, fulfilling life. It is a way of living that nurtures body and soul and creates a sustainable approach to achieving health and wellbeing. First-hand experience Longevity is not about complexity; it is about simplicity – food that nourishes the body, meaningful relationships which
with Dr Ivo Pirisi (Sardinia’s foremost longevity and Blue Zones PhD Nutrition expert), he reminded us that the Sardinian/Italian Mediterranean diet doesn’t consist of six or seven courses. He shared with Marcus Pearce and me that this was a deviation from the rules established for centuries to suit a culture that enjoyed food as food became easier to access. When we reflect on the divergence of lifestyles and diets, perhaps consider how we see a meal being designed. Diet or lifestyle?
The Mediterranean lifestyle is not just about diet – it encompasses movement, connection, purpose and spirituality, elements which all foster a healthy, fulfilling life.
When you commit to a diet, it is important to follow its rules. For example: • a vegan diet excludes all animal- and insect- derived products; • a pescatarian diet allows
provide purpose, and regular activity that strengthens vitality. Witnessing the experience of hundreds of people thriving well beyond a typical life expectancy proves this message: that living an exceptional life is less about following rigid diet rules, and more about embracing a balanced lifestyle. Dr Damian Kristof is a nutritionist, naturopath and chiropractor, who presents and speaks widely on longevity and all things wellness. He runs Vida Lifestyles in Melbourne and is the host of the podcast 100 Not Out.
Come with us... Would you like to travel with Damian and Marcus to the European Blue Zones? Join us for the 100 Not Out Longevity Experience. Ikaria: August 22-31 Sardinia: September 2-11 Come to one - or both! Details: www.100notout.com
fish, but excludes chicken, red meat, dairy and eggs; • a ketogenic diet requires you to maintain ketosis, a state where your body burns fat for fuel; • a Paleo diet eliminates processed foods, and
• a carnivore diet focuses solely on animal-derived foods. Deviating from the guidelines of your chosen diet can disrupt its effectiveness and upset the body’s balance. For example, following a high-fat, high-protein diet without achieving ketosis may be harmful. Similarly, a vegan diet with inadequate protein can cause nutritional deficiencies. To avoid these potential pitfalls, you
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IN PROFILE
RECIPE
Low Sugar Macadamia and Berry Breakfast Parfait Compote • 4 cups mixed berries, fresh or frozen • 2 tablespoons monk fruit sweetener, or preferred sweetener • juice and zest of 1 lemon, 1 tablespoon reserved • 1 teaspoon vanilla • 1 cinnamon stick • 1-2 lemon myrtle leaves (optional) • 3 teaspoons arrowroot • ¼ teaspoon ground ginger or 1 teaspoon fresh ginger Parfait • 1 cup fresh berries • 2 cups thick Greek yogurt • 120g Brookfarm Low Sugar Granola Macadamia Raspberry Method 1. Combine all the compote ingredients in a saucepan, except for arrowroot, ginger and reserved lemon juice. reserved juice and stir into berry mixture with ginger. Simmer for 2-3 minutes until thickened. Remove from heat, discard solids, and cool. 3. To assemble, layer fresh berries, a quarter of the compote and yoghurt in each of four glasses; finish with a topping of granola. Simmer for 5 minutes. 2. Mix arrowroot with
The Perfect Start
Mmmm-macadamias! They pack a hefty punch of health benefits, especially when you eat them at breakfast.
With their buttery flavour and creamy texture, macadamia nuts are a delicious as well as healthy choice. They are rich in monounsaturated fats, which are a heart-healthy type of fat that reduces your risk of cardiovascular disease by lowering total and LDL (‘bad’) cholesterol levels. Macadamias are low in carbohydrates and sugar and deliver a steady release of energy without spiking blood sugar levels, which makes them beneficial for type 2 diabetics. Macadamias provide generous amounts of fibre and protein; together with the monounsaturated fat content, this nutrient
combination will keep you feeling full and satisfied throughout the morning, which can potentially assist weight management by reducing cravings. The fibre in macadamias aids digestion and promotes gut health. They are an excellent choice for people on low-GI, keto or low-sugar diets. However, the real magic happens when you pair macadamias with a low sugar breakfast. Starting the day with a granola that is high in quality fats and protein and low in refined sugars will stabilise your blood sugar levels, without the post-breakfast sugar crash.
Go Vita loves … Brookfarm’s NEW Low Sugar Macadamia & Raspberry Granola. This vegan-friendly recipe is naturally low in sugar (1.6 grams per serve) and an excellent source of fibre (18 grams per 100 grams). Packed with flavour from premium Australian macadamias and tangy raspberries, it delivers a satisfying crunch from nuts and seeds, all lightly toasted in hazelnut butter and Australian macadamia oil.
Naturally Low in Sugar Australian Macadamias & Raspberry
NEW
No artificial sweeteners Only 1.6g sugar High in fibre
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*1st–31st March 2025
HEALTH REPORT
Folate or Folic Acid?
You may think these two are interchangeable terms, but they are not. The difference? Folate is safer and easier for the body to utilise. Dr Ross Walker explains.
When folic acid is taken in by the body, it has to be converted to its active form, 5-MTHF (5-methyltetrahydrofolate), in order to produce folate which can then be used by the body. This conversion process occurs via the activation of an enzyme in the body called MTHFR (methylenetetrahydrofolate reductase). However, taking the active form of folate, Quatrefolic® from Gnosis by Lesaffre, bypasses this metabolic hurdle so that it is delivered to the body in its active form, ready to go to work immediately. This is particularly important for people who have the MTHFR gene polymorphism, which is a genetic anomaly that impairs the conversion of folic acid to 5-MTHF. According to MTHFR Support, approximately 53 percent of the Australian population has the MTHFR managing homocysteine, an amino acid which, when present in excess, can be detrimental to the body. Homocysteine is created during the metabolism of another amino acid called methionine. Normal levels of homocysteine can be beneficial, but elevated levels can impair health in several ways. Supplementing with folate can be helpful, because it is an essential regulator of homocysteine gene polymorphism. Homocysteine's foe One of folate's prime benefits is
metabolism and contributes to normalising levels. Research shows that taking folate (in conjunction with vitamins B6 and B12) is able to reduce homocysteine levels better than conventional vitamin
methylation cycle, which is essential for cellular regulation and expression and impacts DNA synthesis and repair. Folate for all Folate supplementation can address the following health and wellness concerns. • Cardiovascular health: Research shows that there is a predictive relationship between elevated homocysteine levels and the risk of ischaemic heart disease, deep vein thrombosis, and stroke. Through its ability to manage homocysteine levels, folate supplementation may protect cardiovascular and neurovascular function. In one study, approximately 56 percent of participants with hypertension who took modest amounts of folate, along with vitamins B6 and B12, were able to reduce their homocysteine to healthier levels compared to those who took a multi with a high dose of folic acid. • Fertility: Folate supports improved fertility in both women and men. Low levels of circulating folate have been implicated in female and male infertility, and are often the result of the MTHFR polymorphism. In men, folate is essential for healthy sperm creation, and low levels in semen are related to poor sperm DNA stability and damage. In women, high homocysteine and low folate can
One of folate's prime benefits is managing homocysteine, an amino acid which, when present in excess, can be detrimental to the body. Research shows that there is a predictive relationship between elevated homocysteine levels and the risk of ischaemic
heart disease, deep vein thrombosis, and stroke.
supplementation of high-dose folic acid (5 mg/day). In addition, supplementing with folic acid – but not folate – may lead to a build-up of unmetabolised folic acid (UMFA), which can cause adverse effects. Folate plays a central role in the
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Folate is vital during periods of rapid cell growth and proliferation, which occur during the early stages of pregnancy and embryo development.
impede pregnancy and increase the risk of early miscarriage. • Pregnancy: As it is a critical nutrient for healthy cell growth, folate reduces the risk of congenital disabilities. Folate is vital during periods of rapid cell growth and proliferation, which occur during the early stages of pregnancy and embryo development. • Sport and energy: Folate
who were supplemented with 1 mg folate daily experienced significant improvement in the severity, duration, and frequency of hot flushes.
• Mood and mental health: Folate crosses the blood-brain barrier, where it helps make key neurotransmitters that govern cognitive function and mental wellbeing. Folate is involved in creating dopamine and serotonin, the ‘feel good’ monoamine
lower in people with
type 2 diabetes than in healthy
insufficiency in athletes, especially female athletes, can cause anaemia, so increasing intake is essential. Folate can improve energy metabolism and cardio function, and also increase muscle growth and strength and mental function.
individuals. Folate supplementation can reduce insulin resistance, potentially reducing the risk of developing type 2 diabetes. In a 30-year long-term study, folate intake was inversely associated with the incidence of diabetes among adults. When considering a folate supplement, choose Quatrefolic®, (6S)-5-methyltetra- hydrofolate glucosamine salt, the biologically active form of folate that passes the gastric barrier and is mostly absorbed in the small intestine, ensuring a higher folate uptake. Active folate beats folic acid - and Quatrefolic® is the best folate. References available on request. Dr Ross Walker is an eminent practicing cardiologist, author of seven books and a regular presenter on TV and radio in Australia.
neurotransmitters. Low folate causes insufficient neurotransmitter
levels and increases in homocysteine, which both lower mood. In people with depression, folate concentrations have been shown to be highly
correlated with homocysteine levels – in one study, nearly one-third of severely depressed individuals had folate deficiency. • Blood sugar health: Studies shown that folate concentrations are much
• Menopause: Studies show that folate supplementation significantly reduces hot flushes in postmenopausal women, by interacting with key monoamine neurotransmitters like dopamine and serotonin in the brain. In particular, women
RESTQUIET GO VITA HPF [RT.pdf 1 13/12/2024 3:03 PM
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LIVE WELL
The essential role of
Magnesium might not make headlines as frequently as other minerals like calcium and iron, but its role in maintaining good health is just as crucial. Despite the body containing only a modest amount of magnesium– under 30 grams – it's integral to virtually every bodily function. The challenge, however, lies in the commonality of magnesium deficiency, exacerbated by factors like stress, certain medications, illnesses, physical exertion, and a diet rich in processed foods, all of which can diminish magnesium levels. Why supplementing magnesium matters Incorporating magnesium into your diet is pivotal for numerous reasons, as it plays a key role in energy creation, nerve transmission, muscle relaxation, and the development of bones and teeth. Additionally, research has highlighted its potential benefits in various health areas: 1. Cardiovascular health: Preliminary studies indicate magnesium's ability to relax blood vessels, potentially enhancing heart blood flow, underscoring its potential for supporting cardiovascular health.
Magnesium is a vital mineral with far-reaching benefits that extend from bolstering heart health to soothing the mind and fortifying bones.
NOT ALL FOLATES ARE EQUAL Essential Nutrition ActiveFolate 500 contains the active form of folate (5-MTHF). 5-MTHF is involved in: • Blood health • Red blood cell production • Protein synthesis and metabolism Take the form that your body can use without having to convert through the MTHFR pathway.
Available exclusively in Go Vita stores Australia-wide.
If symptoms persist, talk to a health professional
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Considering the widespread risk of deficiency, magnesium
supplementation presents a simple yet effective strategy for enhancing overall health and addressing specific health challenges.
magnesium in health
9. Bone Health Magnesium's role in bone health is twofold: it aids in calcium incorporation
2. Mental wellbeing: Magnesium deficiency can heighten stress responses. Supplementation may benefit those experiencing anxiety by mitigating stress reactions. 3. Respiratory health: For individuals with asthma, because low dietary intakes of magnesium are associated with poorer lung function. 4. Blood sugar regulation: Studies show magnesium manages insulin and carbohydrate metabolism; it may help your cells use insulin more effectively. It appears those who consume less magnesium have poorer blood sugar regulation. 5. Headache relief: There's evidence linking magnesium deficiency to chronic headaches and migraines, suggesting supplementation could prevent or alleviate these conditions, especially premenstrual migraines in women.
6. Blood pressure management: Magnesium
supplementation might contribute to hypertension reduction, alongside other nutrients like fish oil and coenzyme Q10. 7. Menstrual comfort:
into bones and is linked to greater bone mass, making it vital for preventing osteoporosis.
10. ADHD Support: Adequate magnesium intake is crucial for brain function and mood regulation. Studies have found that some children with
ADHD have low magnesium levels, along with deficiencies in B-group vitamins. Magnesium's extensive benefits, from heart to mental health, highlight its indispensable role in a balanced diet. Considering the widespread risk of deficiency, magnesium supplementation presents a simple yet effective strategy for enhancing overall health and addressing specific health challenges.
Many health practitioners advocate for daily calcium and magnesium intake to prevent and lessen menstrual cramps, with higher doses during menstruation potentially offering further relief. 8. Energy levels in chronic fatigue syndrome: Individuals with chronic fatigue syndrome often exhibit low magnesium levels, and supplementation can lead to improved energy and mood.
Supports muscle function and relaxation, energy production, nerve conduction and aids blood sugar metabilism. Magnesium Advanced
Always read the label and follow the directions for use.
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HEALTH REPORT
Strengthen Your Brain
A healthy brain is the key to mental wellness. The good news, says Megan Wilks , Founder of The Vitalogy Project , is that improving brain health is an achievable goal.
Since its launch in 2015, the Brain Health formula has transformed lives around the globe. Megan describes the feedback for Brain
Megan Wilks is the powerhouse founder of The Vitalogy Project, whose personal battle with repeated depression sparked a decade-long mission to flip the mental wellness industry on its head. As a driven professional herself,
Health – from expert practitioners, top clinics and patients – as having been “phenomenal”. However, that is not enough for her. “The world is facing a mental health crisis and we are only just scratching the surface,” she explains.
Megan knows exactly how it feels to juggle life, career and mental wellness, only to find that conventional solutions fall short. A game-changer “I was handed a prescription and told that this was the way forward,” says Megan. “However, I didn’t want to live my life chained to medication. I knew there had to be more to the story.” And she was right. With a fierce determination, Megan dug deep into the science behind depression and discovered a game-changing fact: for many people, depression is not just about
“Millions of people are under more pressure than ever. I want to reach everyone who is
“There is an essential connection
still struggling and needs a solution.” So in 2024, Megan and her business partner Marty Brock decided to put brain health front and centre for more Australians, and took The Vitalogy Project directly to the consumer market. “Mental health is not just about coping; it is about thriving. It is the foundation of success, vitality and real freedom. There is no vitality without brain “The goal of The Vitalogy Project is to offer effective, science-backed alternatives derived from nature for anyone who is tired of quick fixes and superficial solutions,” says Megan. “Our goal is to drive innovation in the natural supplement space by delivering solutions that are backed by science, and providing an approach that is caring yet refreshingly no- nonsense. It is about giving people their power back. health,” she adds. Real solutions
between brain health and overall mental wellness. Good brain health is crucial for cognitive, emotional and social wellbeing.” The World Health Organisation
serotonin - it’s about brain inflammation. In fact, brain inflammation is involved in almost all brain health concerns, including chronic stress, poor sleep quality, brain fog, mental fatigue, anxiety, ADHD, cognitive decline, symptoms after a head knock and chronic headaches. This revelation led Megan to team up with a world-class laboratory specialising in plant chemistry. Together they crafted Brain Health, a powerful natural supplement designed to tackle brain inflammation and restore mental balance that is backed by cutting-edge research.
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Do it now! 1 Listen to the interview with Megan about mental wellbeing and brain health on Go Vita’s podcast channel. 2 Read Megan’s blog articles for more information on neuro-inflammation, how flavonoids and plant chemistry boost brain health and mental wellbeing, and the surprising link between stress and brain inflammation. 3 Try the new natural supplements from The Vitalogy Project, Calm & Relax and Sleep Health. These are designed to complement Brain Health, because lowering stress levels and getting a restorative night’s sleep are both critical to supporting and improving brain health.
“And this is just the beginning. We want to help Australians to maintain and enjoy the mental wellness they need in order to keep up with their lifestyle, and empower them to lead the life they love and spend time with those that matter, all supported by great brain health. “We are excited about our partnership with the expert team at Go Vita, including their fantastic in-store naturopaths who provide professional and personalised advice to Go Vita customers, to help us achieve our goal of educating people on the importance of brain health and its critical role in mental wellbeing.” Megan Wilks MSc, BNatMed, BCom. Megan is the Founder and Chief Vitality Officer of The Vitalogy Project, and is driven by a passion for transforming mental wellness through brain health. With a Masters in Applied Neuroscience from King’s College London and a Bachelor of Natural Medicine, she combines science with practical expertise.
Stressed & overwhelmed? Struggling to get a decent sleep? Flat mood or mentally exhausted?
Empower the mental wellness that you deserve through great brain health.
www.thevitalogyproject.com Free from gluten, nuts, dairy, preservatives, Suitable for vegans.
FACT FILE
RECIPE
Chicken, Buckwheat & Roast Veggie Salad Serves 6 INGREDIENTS
• 4 organic skinless chicken breast fillets, halved horizontally • 1 teaspoon Organic Road ground turmeric • 500 g pumpkin, peeled, seeded and chopped into 3 cm pieces • 1 red capsicum, seeded and chopped • 2 leeks, trimmed, washed and chopped • ½ bunch kale, leaves removed and torn into bite-sized pieces • 200 g activated buckwheat, rinsed and drained • handful of activated almonds and pumpkin seeds, chopped Dressing: • 2-3 tablespoons pomegranate juice • 2 teaspoons maple syrup or raw honey • 2 garlic cloves, crushed • 3 cm piece ginger, peeled and grated • 2 cm piece fresh turmeric, grated, or ⅙ teaspoon organic ground turmeric • Celtic salt, to taste METHOD 1. Preheat oven to 200 O C or 180 O C fan-forced. 2. Line a large baking tray with baking paper. Place pumpkin, capsicum and leek on tray, drizzle with oil and sprinkle with salt. Roast for 35-45 minutes or until vegetables are tender. 3. Combine dressing ingredients in a jar and shake well. Set aside to allow flavours to develop. 4. Bring a saucepan of salted water to the boil. Add buckwheat, reduce heat and simmer until al dente. Drain, rinse under cold water and set aside. 5. Heat a large frypan over medium-high heat. Lightly brush chicken with extra oil, season with turmeric and salt, and pan-fry for 4 minutes each side or until cooked. Slice chicken and cover. 6. To assemble • 250 ml extra virgin olive oil • handful fresh herbs, minced salad, pour dressing into a large bowl, add chicken and kale and toss well. Add vegetables and buckwheat and toss again. Serve topped with nuts and seeds. Recipe and image provided by nutritionist Lara Hope Reynolds. Lara is a passionate cook, university qualified Nutritionist, and certified meal planning coach. After years of working in the culinary world and contributing to top Australia magazines and TV shows, she's now focused on helping you achieve your health goals!
Have you got questions about this important antioxidant ? Naturopath Margaret Leedham has the answers. Quercetin
Quercetin is a natural substance found in fruits, vegetables and grains. A powerful antioxidant, it combats free radical damage, supports immune function, reduces inflammation and eases allergy symptoms. Key health benefits • Antioxidant protection: Free radicals are harmful molecules, generated as by-products of pollution, toxins and UV radiation, that damage body cells. By countering this damage, quercetin reduces inflammation in the body, which is linked to chronic health conditions, including arthritis, asthma and heart disease. Lowering inflammation also improves post-exercise recovery times. • Boosts immunity: Quercetin enhances both the innate (immediate) and adaptive (long-term) immune response, making it easier for the body to resist colds, flu and other infections. Quercetin also regulates inflammation, so the body does not overreact to harmless triggers. • Eases allergies: A natural antihistamine, quercetin stabilises the mast cells which release histamine during an allergic response, thereby calming symptoms like a blocked nose, itchy eyes and skin rashes. Quercetin is
helpful for reducing common hayfever reactions to pollen, dust or pet dander. (Note: Seek immediate medical attention for life-threatening allergic reactions.) • Quercetin Supports: healthy blood flow and blood vessel function by regulating histamine and reducing inflammation. It can aid with issues like varicose veins, nosebleeds, and poor circulation. By improving nitric oxide, quercetin helps relax blood vessels, maintain healthy blood pressure, and promote cardiovascular health. Quercetin and Histamine Are your histamine levels too high? Histamine is a naturally occurring substance in the body which plays an important role in the immune response. However, some people may experience too-high levels of histamine, which can trigger headaches, digestive problems and anxiety. Elevated levels of histamine may be caused by certain foods, including fermented, pickled or preserved foods, aged cheeses, processed meat and canned fish. Keeping a food diary will identify triggers, and supplementing with quercetin may help. Seek advice from your healthcare professional before starting any new supplement, or staring a new diet, especially if you have underlying health conditions or are taking medications.
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IN PROFILE
A World First
the key to heart and digestive health, as well as stabilising blood sugar, boosting immunity and reducing inflammation. Coconut has also demonstrated the following benefits which are specific to optimal infant nutrition. • Infant immune support: Coconut contains lauric acid, a saturated fatty acid compound also found in breast milk which is known for its antimicrobial, antiviral, antibacterial and antifungal properties. Lauric acid helps to support the immune system, protecting babies from infections and
Parents are increasingly seeking infant formula options that are natural, plant-based and allergen-free. In response to this demand, COCO2 has developed the world’s first coconut- based infant formula and toddler drink to provide Coconut is one of the most remarkable foods on Earth, and now its unique properties can be found in a breakthrough baby formula. balanced nutrition for babies and toddlers. The COCO2 formula is designed to closely resemble the nutritional profile and lipid composition of human milk, with a naturally present profile of lauric, caprylic, palmitic, myristic, stearic and oleic fatty acids which are crucial for energy, brain, bone and muscle development, significantly benefiting infant growth, development and overall health. COCO2 is an excellent plant-based organic and vegan-friendly alternative to traditional dairy and soy formulas. Rich in important vitamins and minerals, amino acids and essential fatty acids, COCO2 is gluten-, soy-, dairy- and lactose-free. It also has no phytoestrogenic effect on hormonal development, and contains no GMOs, palm oil or added sugar. Why coconut? A traditional food in island cultures, modern science is now showing that coconut’s unique medium-chain fatty acids hold
illness during their critical early development. • Rich in omega-3, omega-6 and MCTs:
Coconut is renowned for its rich nutrient profile. It contains omega-3 and omega-6 essential fatty acids which are crucial for cognitive development, as well as a range of vitamins, minerals and trace elements. The COCO2 formula includes medium-chain triglycerides (MCTs), easily digestible fats that provide
quick energy and support brain development. • Hypoallergenic: Many traditional infant formulas are made with cow’s milk or soy, both of which can be common allergens. A coconut-based formula provides a hypoallergenic alternative that reduces the risk of reactions and is especially suitable for babies with lactose intolerance or dairy allergies. • Easily digestible: The plant-based proteins and medium- chain fatty acids found in COCO2 are exceptionally gentle on tiny tummies, encouraging optimal digestion and nutrient uptake, and alleviating common digestive problems, such as wind and colic.
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HEALTH REPORT
Amino Power What are amino acids , and why are they important? Discover why your body needs these compounds in order to function correctly.
1 Exercise performance and recovery: Providing the body with amino acids is essential for stimulating
Amino acids are molecules found in all living things. They are often referred to as the ‘building blocks’ of protein because they are essential for protein creation, as well as for many other critical body functions, including hormone and neurotransmitter health. Amino acids need to be taken into the body via the food you eat. They are concentrated in protein-rich foods, such as meat and fish, as well as in vegan- and vegetarian-friendly plant- based sources, like soybeans, peas, hemp and pumpkin seeds, chickpeas and lentils. Avoiding deficiencies
muscle protein synthesis, which in turn allows the body to build muscle more effectively. Amino acids can enhance athletic performance by stimulating muscle growth, accelerating muscle recovery and reducing soreness following exercise. 3 Overall energy: Fatigue is often a major barrier to training consistently and
2
An inadequate diet can impact amino acid status in the body, as can illness, infection, surgery and certain medications. Deficiencies of essential amino acids may have a damaging effect on the body, including health of the immune, hormone, reproductive and neural systems, as well as digestion, growth and development, and metabolism. Taking amino acids in supplement form is a convenient way to ensure optimum levels are present in the body, to improve physical health, strength and fitness, optimise athletic performance, muscle development and repair, and support mental processes. Benefits for all Different life stages and activities can create different requirements for different amino acids. The key benefits of amino acids are:
achieving fitness goals. Amino acids help to combat fatigue and maintain energy levels throughout a workout regime, ensuring that you stay energised and focused no matter how demanding the routine is. Amino acids are also vital for speeding up post-workout recovery and
minimising soreness, so you can get back to your fitness program faster.
Mood and mental health: Amino acids maintain mental and emotional health by encouraging sound and restorative sleep, as well as improving energy and motivation and alleviating mood disorders, like depression.
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