Go Mag Issue 70 is packed with great articles full of effective simple solutions to help you stay in shape this season!







ISSUE 70 • 2024


Welcome to the first issue of Go Magazine for 2024! As we embark on a new year, we're thrilled to bring you a collection of insightful articles and health tips tailored to your wellness journey. In this issue, we delve into the crucial topic of children's health, especially as they gear up for the school year. Discover practical advice on keeping your little ones healthy and hassle-free, a concern every parent can relate to. Energise and unwind with our feature on natural ways to stay both energised and relaxed. Additionally, we explore the benefits of detoxing, not only for your health but as a key component of your beauty routine. Speaking of beauty, don't miss our comprehensive coverage on collagen. Learn how this vital protein can keep your skin looking firm and vibrant, and why it's essential for overall skin and gut health. We also shed light on the power of plant proteins, the benefits of Irish moss, the wonders of magnesium, and the latest findings on vitamin E - each article packed with valuable information to enhance your health and lifestyle. And that's not all, check out the Go Guide for your go-to resource for

NEW IMPROVED COLLAGEN PLUS Just one serve daily can help maintain normal collagen density, skin hydration and elasticity!

the latest products available at Go Vita stores across Australia. Remember, at Go Vita, you can always receive personalised health advice tailored to your unique needs. Here's to a year of health, wellness, and informed living. Happy reading! 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

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Issue 70 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. ©2024 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.

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Back to school for better health

Jumping back into a busy school routine does not have to mean the usual onslaught of kids’ health hassles. Here’s how to stay ahead.

Fortify with the right foods A child’s nutrient needs depend on their body composition (relative amount of body fat, muscle and bone) and level of physical activity. In an ideal world, children and teens who eat a variety of healthful foods should receive all the nutrients necessary for energy, stamina and normal growth. However, in the real world, children and teens may be ill, distracted, or just plain fussy eaters, which can have consequences for their ability to perform at school, as well as their health in adulthood. The most important nutrients for normal

• Iron: Especially important for girls who are menstruating, as they are at risk of iron-deficiency anaemia. Iron can be found in meat, poultry, eggs, whole grains, and vegetables like spinach.

• Vitamin B12: Critical for various bodily functions, and its deficiency can be a concern for those on vegetarian or vegan diets. Supplements might be required to ensure adequate intake of vitamins B6, B12, and folate. • Vitamin C: Essential for immune function, skin health, and iron

growth and development include: • Calcium: Vital for bone health,

absorption. Found in citrus fruits, berries, peppers, and leafy greens. • Zinc: Important for immune function, wound healing, and growth. Sources include meat, shellfish, legumes, seeds, and nuts.

particularly in teens who are developing about half of their adult skeletal mass. Sources include dairy products like milk, cheese, and yogurt, and non-dairy options such as chia seeds, sesame seeds, almonds, figs, barley grass, and ocean plants.

• Essential Fatty Acids: Key for cognitive health, including memory and reducing 'brain fog'. Poor nutrition, especially lacking essential fatty acids and B-group vitamins, can impact these cognitive functions. • Vitamin D: Necessary for bone health and immune function. For children who don’t consume much oily fish, cheese, egg yolks, or meat, and have limited sun exposure, a vitamin D supplement might be needed.

Go Vita loves … Where dietary intake is inadequate try a convenient liquid supplement such as Brauer Kids Liquid range ; or a convenient powder supplement such as Nutra Organics Brekkie Hero .


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Amp up immunity Besides rest, stress reduction, high-level hygiene and lots of fluids, foods and supplements help the body defend itself against pathogens, and reduce symptoms if a cold, flu or stomach bug does get a grip. Ensure there are plenty of onions, garlic, parsnips and chlorophyll-rich parsley on the menu. These alkalising and anti-inflammatory foods restore the integrity of the respiratory system, thin mucus and supply key nutrients to mobilise the killer white blood cells that a virus incapacitates. Any orange veggie – think: carrots, pumpkin, sweet potato – provides a booster shot of beta- carotene to strengthen the mucous membranes, plus zinc to directly attack rhinoviruses in the throat. If your children are not big fans, try adding blitzed veggies into a bolognaise sauce! Certain foods not only supercharge your child’s immunity, but also protect them from allergies, fatigue and even acne. If teenage hormonal imbalance is triggering pimples, whiteheads and blackheads, more zinc and omega-3 rich foods and supplements can reboot the metabolism. Add peas, tomatoes and watermelon to supply the carotenoid lycopene to stabilise cell membranes and restore dermatological integrity. Go Vita loves … Nutra Organics Berry Immune, to strengthen the glandular detoxification and immune centres in the body.

Skip the overwhelm We need to become aware that both children and teens experience feelings of excessive nervous energy and unrest. Children may become bored, irritable and display frustration such as temper tantrums or their tummy hurting. Children need to be assisted as much as adults to move into their space of calm daily. Same for teenagers who are growing and developing, behaviourally changing their sleep and diet habits, trying to focus on their home and schooling life along with all the pressure coming through social media. This all becomes so overwhelming for some and emotionally they need support to get through this and it’s great to know there is a Bach Flower solution exclusively formulated for teenagers to also step into their moment of calm. We all need to set up strong emotional platforms that enable us to get through all the challenges our day can throw at us at any time. Selected Bach Flower remedies can assist you and your family to reach your moment of calm. Go Vita loves … Dr Bach Original Rest&Quiet Kids’ Formula and Teen Formula.


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Discover how to stay energised and chill!

Learn how to boost your energy and stress resilience with the power of activated B vitamins.

Holy basil

only support energy, but to also help the body adapt to stress. The secret is in the 'activation'! Activated B vitamins bypass the conversion steps needed by non- active forms, helping you to get the most out of your supplement. Holy basil, a plant with a rich history in wellness, brings its own strengths to the table. It's known for helping your body adapt to stress and keep things in balance. Plus, this combo supports your brain too, making sure your thinking stays sharp. Incorporating a power-packed supplement into your routine could be a game-changer, especially if you're always on the go and trying to juggle a million things. It's about embracing a smarter approach to wellness, blending traditional herbal medicine with the smarts of science. Give supplementation a try and feel the difference in your energy and stress levels – it might just be the extra oomph your life needs. *Lopresti, A. L. et al. (2022). Frontiers in Nutrition , 9, 965130.

In today's fast-paced world, maintaining energy levels and managing stress are crucial for a balanced life. Activated B vitamins play a pivotal role in supporting our vitality and body's response to stress. These vitamins are not just important nutrients; they are powerhouses that aid in the metabolism of carbohydrates, supporting energy production and ensuring that we have the resilience to face our day-to-day challenges. Taking vitamin supplements, with a combination of activated B vitamins and Holixer ™ , a clinically trialled * extract of Holy basil, might be just what you need! Together, this blend of herbs and nutrients works synergistically to support energy and manage stress. Activated vitamins B2, B6, and B12, along with activated folate (as Quatrefolic ® ), are specific forms of B vitamins and that’s because they are activated, they are not just regular B

vitamins! They're like secret weapons for your body, helping turn what you eat into energy and keeping you ready to take on whatever comes your way. Holixer ™ , a proprietary extract of Holy basil, gives an extra layer of support for stress management. Holy basil, a plant with a rich history in wellness, brings its own strengths to the table. It's known for helping your body adapt to stress and keep things in balance. Imagine popping just one supplement daily that's packed with these super- charged B vitamins and Holy basil. This dynamic duo works together to not Activated B vitamins play a pivotal role in supporting our vitality and body's response to stress.

Kids Vitamins Range

Liquid Multivitamin with Iron Contains ingredients to support a healthy immune system, and healthy growth and development in children.

Liquid Zinc Contains Zinc to support healthy growth and development and immune system function in children. Liquid Vitamin C Contains Vitamin C to maintains healthy immune system function in children.

20% OFF Entire Brauer Kids Vitamins Range

#1 *


ISSUE 69 • 2023 Always read the label follow the directions for use. *#1 Kids Liquid Vitamin C brand in Australian pharmacy. IQVIA, Ingredient: Vitamin C (including Vitamin C combinations with other ingredients), Australia Pharmacy Value, MAT November 2023.

Nine-Step mindfulness program for sustained energy and stress management

1 Morning kick-start: Begin your day with a nutrient-rich breakfast, like a smoothie with spinach, banana, and almond milk along with an activated B group vitamin supplement to start your day! 2 Gratitude journaling: Spend a few

minutes each morning writing down things you're grateful for, enhancing positivity and mental clarity. 3 Nature connection: Take a short walk in a natural setting. The physical activity reduces cortisol levels. 4 Midday meditation: Dedicate 10 minutes after lunch to meditation, focusing on breath and presence to maintain energy and clarity. 5 Healthy snacking: Opt for magnesium-rich snacks like nuts or dark chocolate in the afternoon to keep energy levels steady. 6 Stretch and move: Engage in a brief stretching or yoga session in the afternoon, focusing on mindful movements to release tension. 7 Digital detox: Spend an hour before bed away from screens to calm the mind, making sleep more restful. 8 Prioritise adequate sleep: Ensure you get enough restful sleep each night. Quality sleep is vital for stress management and replenishing energy. Consider winding down with a cup of chamomile tea. Apply a few drops of lavender essential oil on a tissue under your pillow to promote relaxation and sleep.

9 Mindful breathing: Incorporate a five- minute deep breathing session. Inhale for four counts, hold for seven, exhale for eight. This calms the mind and reduces stress.

Try Herbs of Gold Activated B Stress, formulated with activated B vitamins and Holixer ™ to relieve symptoms of stress. stressed? Feeling

One -a- day

Always read the label and follow the directions for use.


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The rise of liposomal nutrition

Discover the future of supplementation with the unparalleled nutrient absorption and efficacy of liposomals, for a healthier, more vibrant you!

Liposomes are tiny, liquid-filled spheres made of phospholipids, the same material that comprises our cell membranes. This structure allows liposomes to carry both fat-soluble and water-soluble nutrients through the gut wall into the bloodstream and release them directly into cells. This encapsulation protects nutrients from degradation in the harsh environment of the gastrointestinal tract, ensuring enhanced absorption and bioavailability.


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The health benefits of liposomal supplements • Increased bioavailability: Liposomal supplements offer significantly higher bioavailability compared to traditional supplements. This is due to their ability to bypass obstacles in the digestive system that prevent efficient absorption of nutrients. • Reduced digestive side effects: With improved absorption, there's less need for high dosages, which in turn reduces the risk of digestive distress often associated with regular high-dose supplements. • Supports cellular health: Liposomal supplements contain phosphatidylcholine, which repairs cells and supports various bodily functions, including liver function and cholesterol maintenance. The modern dietary challenges The nutrient density of our foods has declined due to modern agricultural practices and industrialised food processing. This, combined with increased nutritional requirements due to chronic stress and unhealthy lifestyles, has led to a growing reliance on nutritional supplements. However, the challenge has always been how to get optimal absorption and utilisation of nutrients, which is where liposomal nutrition has come into play. The Future of Supplements: Liposomal Technology Liposomal technology is not new; it has been studied since the 1960s for drug delivery. Its application in the realm of nutrients is more recent, offering a superior form of nutrient delivery. This technology represents a pivotal shift in how we approach supplementation, providing a more effective way to meet our nutritional needs. As our understanding of nutrition evolves, liposomal supplements are poised to become a new standard in dietary supplementation, offering an efficient and effective way to meet our increasingly complex nutritional needs.

Go Vita loves … this new range of liposomals from Melrose Health: 1. Vitamin C: Essential for bone formation, wound healing, hormone production, and as an antioxidant. Traditional Vitamin C supplements have a low absorption rate, but liposomal Vitamin C ensures direct diffusion into the bloodstream, bypassing limitations of gut transporters, thereby enhancing its bioavailability. 2. Vitamin D3: Crucial for immune function, mood regulation, and gut health. Vitamin D3 supplements face challenges in absorption and distribution due to their fat-solubility. However, liposomal Vitamin D3 has shown a rapid increase in blood concentration, particularly in cases of severe deficiency. Add to this vitamin K2, a fat- soluble vitamin that plays a key role in calcium metabolism, influencing bone and cardiovascular health and you find a supplement that is ideal for bone, gut, immune and heart health. 3. Nicotinamide Riboside (NR): Involved in various metabolic pathways and the treatment of a range of conditions. NR is converted to NAD+, crucial for many bodily processes. Liposomal delivery protects NR from degradation, ensuring rapid and efficient absorption. 4. Beauty Collagen Complex: Ideal to support skin, hair, and nail health.


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Unlocking the benefits of plant protein

Adding plant-derived protein foods and supplements to your diet is good for you, and also good for the planet.

of pea protein is estimated to result in the emission of only 0.9 kilograms of greenhouse gases – which is a 97.5 percent reduction from the emissions resulting from the production of cattle- derived protein. As a bonus, pea crops actually draw nitrogen from the air, which also helps to eliminate the need for additional greenhouse gas-emitting fertilisers. Adopting a plant-based diet can not only benefit your health, it can also play a role in supporting the environment and even in mitigating climate change. Animal proteins remain essential in regions around the world that need to prioritise food security and nutrition. However, most of us can embrace plant- based options with minimal impact on our daily life – it is a gentle approach that does not require a complete dietary overhaul, just easy and mindful substitutions. Simple changes like swapping out animal derived protein for plant protein, align not only with the global-trend towards health-conscious eating, but also yield substantial dividends in our shared goal to foster a greener, more sustainable future.

Did you know that, in 2023, we witnessed the warmest year since temperature recordings commenced in 1850? As our global population approaches 10 billion people, the need to address climate change and make better environmental choices is increasingly important. Many of us are already taking steps in the right direction, such as reducing reliance on single-use plastics and opting for more sustainable and renewable sources of energy and transportation. However, there is another key aspect of everyday life where small changes can have a significant impact on the environment: our diet. Climate change impact While traditional animal-derived protein products, such as whey and collagen, have long been used as healthful and beneficial sources of dietary protein, there is also the view that farming cattle – which provide whey and collagen – can contribute to greenhouse gas emissions. Many farmers do take a highly responsible and passionate approach to

the eco-friendly farming of cattle, and the certification processes employed to ensure clean and sustainable production are undoubtedly mexhaustive. However, that cannot necessarily be said to be true of all cattle farming around the world, especially that conducted on a mass scale. For example, the conventional fertilisers used for growing feed for livestock emit nitrous oxide, a potent greenhouse gas. Deforestation and land-clearing for farmland releases substantial amounts of carbon dioxide into the atmosphere – and the United Nations predicts global population growth and need for food production could increase demand for up to 70 percent more land-clearing by 2050. A plant-based alternative By way of contrast, plant proteins require significantly less land, energy and water to farm than animal-derived proteins do. Plant-based proteins, such as pea protein, therefore, offer a more sustainable alternative, because they produce only a fraction of the greenhouse gas emissions. For example, producing 100 grams

References available on request.


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Must-try recipes

Looking for easy and delicious ways to amp up the plant protein content of your diet? These two promise to be firm favourites on regular rotation in your kitchen.

Go Vita loves … Proganics Plant Protein Plus. This Australian-made and owned product utilises organic sprouted and fermented pea protein, providing a more sustainable choice. Each shake supplies organically- derived iron (over 50 percent of your daily needs), zinc (100 percent) and vitamin B12 (100 percent), while also providing a great source of protein and amino acids. Each shake contains additional digestive enzymes and probiotics, which are included to ensure the protein is easily digested and gentle on the tummy. Whether you blend it into your morning smoothie for a protein kick, sip it as a snack between meals to keep you feeling full, or use it creatively in healthy recipes, Proganics Plant Protein Plus is a Go Vita favourite.

Chocolate Peanut Butter Protein Smoothie • 1 scoop Proganics Chocolate Peanut Protein Powder • 1 banana, peeled and chopped • 1 tablespoon natural peanut butter • 1 cup almond milk • ice cubes Blend all ingredients until smooth. Enjoy after your workout for a refreshing muscle recovery boost.

Salted Caramel Protein Oats • 1 scoop Proganics Salted Caramel Protein Powder • ½ cup rolled oats • 1 cup almond milk • pinch of salt Toppings: sliced banana, chopped nuts, a drizzle of honey. Cook oats with almond milk and a pinch of salt. When oats are ready, stir in the protein powder. Top with banana, nuts and honey.

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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Detoxification not deprivation

Natural solutions to help you maintain your energy and focus, while supporting your detox and digestion goals.

Feeling lackluster after a carefree summer? Many experience a dip in energy and wellbeing due to sunny days, late nights, and indulgent habits. As we transition back into routine, consider a detox not as a means of cutting out 'naughty' foods or habits, but as an opportunity to add beneficial practices to your life. A new focus on health Traditionally, when approaching detoxification there’s a significant focus on eliminating elements from our diet or lifestyle. We can switch up this thinking and shift the focus to the healthy habits that can be added in. Health transformation is about more than setting goals – it's about providing our bodies with the right tools to achieve these goals. This approach involves intentionally nourishing our body and mind with nutrients and herbs that support effective and sustainable detoxification, digestion, cognitive performance, and energy. It's about reaching wellbeing goals without feeling deprived or suffering side effects like headaches or energy slumps from giving up daily comforts such as coffee and sugar.

an orchestra of antioxidants, vitamins, and minerals, they lay the foundational nutrition to fuel detoxification, energy, and immunity. The darling of detox N-acetyl-cysteine (NAC) is a potent antioxidant essential for detoxification. It replenishes glutathione, our master antioxidant, supporting liver health and cellular protection. Collagen - Beyond skin health Often celebrated for its skin benefits, collagen also helps to strengthen our gut lining to combat leaky gut and support our body's ability to absorb nutrients and eliminate toxins effectively. Digestion and detoxification - An essential partnership The gut must do a lot of the heavy lifting with detoxification. Tasked with the critical nutrient assimilation that fuels our important cellular functions, as well as facilitating waste removal. It can only achieve this successfully with a cooperative microbiome and efficient

The latest breakthroughs in nootropic nutrients and herbs not only enhance cognitive functions but also offer significant detox and beauty benefits. Nootropics, which encompass a variety of substances including antioxidant nutrients, amino acids, and herbs, are increasingly recognised for their role in supporting overall wellbeing, detoxification, and beauty enhancement.

Laying the foundations of vitality Superfoods like alfalfa, barley, wheatgrass, kale, spinach, acai, broccoli, and beetroot serve as nature’s multivitamins. Rich in


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bowel regularity. Prebiotics and probiotics help maintain the harmonious gut environment that keeps things moving. The liver health champion The liver, central to detoxification, benefits from milk thistle. Its active compound, silymarin, not only aids in detoxifying the liver but also has a supportive and protective role in liver cell regeneration. Combat energy slumps During detox, avoiding stimulants like coffee and sugar might lead to fatigue. Medium-chain triglycerides (MCT) from coconut oil, provide a quick, sustainable energy source, enhancing cognitive function and aiding in weight management. Activators for energy and detox Activated B vitamins are crucial for energy conversion, nerve health, mood regulation, and are important co-factors for our detox pathways. Support mental toughness during detoxification Physical and mental stress is a barrier to achieving optimal wellbeing. Ashwagandha, Panax ginseng and Rhodiola rosea are three

hero adaptogenic herbal medicines that help the body cope with the everyday demands of stress while boosting energy and cognitive function. If you’ve chosen to limit unhealthy habits, adaptogens can help to keep you mentally strong and motivated to power through with achieving your goals. Take the stress out of detox


Detox Smoothie Ingredients • 1 medium mango, roughly chopped • 1/2 cup fresh pineapple pieces • 1 banana • 1 tsp chia seeds • 200 mL coconut water • 2 scoops of myBrainCo. Nootropic Greens™ Pop all ingredients into a blender, blend well and consume in the morning for a daily kickstart.

Ever taken a break from sugar, alcohol, soft drinks and junk food and found yourself feeling a little agitated and moody? L-Theanine is an amino acid that promotes relaxation without drowsiness and is the perfect complement during detoxification to help you feel cool, calm and collected while your body is adjusting to less of your favourite stimulating foods and beverages. Start with one daily habit Incorporating myBrainCo. Nootropic Greens ™ into your daily routine is an effective way to support your detox goals. This superfood blend, packed with 55 powerful ingredients, supports energy, immunity, cognition, digestion, skin health, and detoxification. Nootropic Greens ™ are free from soy, dairy, gluten, and GMO ingredients.


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Navigating menopause

Menopause is a natural transition in a woman's life, discover how embracing natural remedies can offer significant comfort and control during this phase.

Menopause is an opportunity to assess your health and become reacquainted with your body. Understanding what is happening to your body and mind, and how natural alternatives like herbs and acupuncture can provide significant relief, will put the controls firmly back in your hands. Defining menopause Menopause was long referred to, rather euphemistically and confusingly, as “the change of life”. Thankfully, it is now discussed far more openly and honestly, and symptoms which may result from this natural stage in a woman’s life no longer need to be a source of fear or worry. In fact, many women remark that once they have adjusted to changes such as hot flushes and mood swings – many of which are temporary and short-term – that they feel empowered and look forward to the freedoms and opportunities ahead. Menopause is defined as having taken place once there has been no menstrual period for 12 months. Hormone levels fall to a point where the ovaries stop releasing eggs. Most women reach menopause between the ages of 45 and 55, the average being around 51. The transition phase before menopause is referred to as perimenopause and typically takes about three years. During this time,

the supply of mature eggs in a woman's ovaries diminishes, ovulation becomes irregular and the production of estrogen, progesterone and testosterone decreases. Period cycles may become longer, shorter, or totally irregular, bleeding may become lighter, heavier and/or unpredictable. Although fertility after the age of 45 is low, falling pregnant is still a possibility and it may be mindful to discuss with your healthcare professional about contraception. Each woman experiences menopause differently and symptoms can include any of the following: • Hot flushes (or flashes): These sudden rapid increases in body temperature usually start occurring before a woman's last period. A hot flush can vary in frequency, intensity and length for each woman. Some may experience just a brief warmth throughout the body, with possibly a little light perspiration, but others may have a more debilitating form, including a sensation of intense heat, palpitations and heavy sweating, Studies show that one to three hours of exercise a week significantly reduces hot flushes

followed by feeling chilled and shaky. Night-time can often be worse, with hot flushes resulting in exhausting sweats that flood bedding and sheets, and severely impair sleep. Common triggers for both hot flushes and night sweats include hot weather, smoking, caffeine, alcohol, spicy foods, tight clothing and stress. • Aches and pains: A crawling or itching sensation under the skin is also common. • Forgetfulness, headaches, fatigue and poor concentration. Anxiety, depression, irritability, low self- esteem: Often (understandably) caused by adjusting to these changes in the body, and coming to terms with physical signs of ageing, changes to libido, and possibly other health issues. • Reduced libido: Increased urinary frequency, vaginal dryness and painful sex are all linked to this.

Links for support Australian Menopause Society: www.menopause.org.au Jean Hailes for Women’s Health:

www.jeanhailes.org.au/ health-a-z/menopause

Margaret Leedham brings a wealth of experience as a naturopath, educator, product developer and writer to her role as the Brand Manager for NutriVital. With over 24 years of experience in the field, Margaret has also helped thousands of clients reach their health and wellness goals through an evidence-based approach.


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and finding balance

Herbal help for menopause Ziziphus jujuba is traditionally used

Help yourself

• Dress for success: Removable layers are best, plus soft, breathable fabric. • Know your triggers: These may include hot beverages, spicy food, alcohol and caffeine (present in both coffee and tea). • Stay hydrated: A big glass of cool water is very handy when a hot flush starts. • Address stress: Studies show that one to three hours of exercise a week significantly reduces hot flushes. Weight- bearing exercise, such as walking and weight-lifting, also helps prevent osteoporosis, while aerobic exercise, like swimming and dancing, helps to protect against heart disease. Meditation, progressive muscle relaxation and counselling can all play a part in preventing, or at least minimising, distressing menopausal symptoms like mood swings, depression and poor memory. • Try acupuncture: A Swedish study reports that acupuncture helps to ease insomnia and the intensity of hot flushes. Interested in seeing whether this could work for you? Visit www.acupuncture.org.au to find a qualified practitioner near you. • Investigate alternatives: Potent natural medicines have been clinically proven to provide relief from menopausal symptoms, including sage (Salvia officinalis) known for its cooling effects to reduce hot flushes, night sweats, palpitations and anxiety; zizyphus (Zizyphus jujube var. spinosa) to counter mild depression and calm the body and mind, and vitex (Vitex agnus-castus) , commonly known as Chaste tree berry to balance progesterone levels, and to improve sleep quality, sexual desire, concentration and energy. • Book a full check-up: This may include a bone density scan, mammogram, blood tests and a mental health check. It is an important first step towards feeling confident about navigating menopause.

in Chinese Medicine to relieve irritability, insomnia, and night sweats. It's believed to nourish

the heart and calm the spirit, addressing 'shen disturbance' symptoms like irritability and shallow sleep. Modern studies support its role in improving sleep quality and mood by influencing GABA, a neurotransmitter that promotes relaxation. The active component, Jujuboside A, regulates brain chemicals to improve sleep and reduce anxiety. Sage has been traditionally used to treat excessive perspiration and sweats associated with menopause. Its anxiolytic qualities help ease anxiety, lift your mood, and calm your mind. Sage is a phytoestrogen. Phytoestrogens (plant oestrogens) are substances that occur naturally in plants. They have a similar chemical structure to our own body's oestrogen and can bind to the same receptors that our own oestrogen does. Bupleurum is used for constrained Liver qi which expresses itself in symptoms like hot flushes. In Traditional Chinese Medicine, Bupleurum is described as

cool, dry, bitter.


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Get your

glow on!

Improved skin health, better digestion, stronger bones – these are just a few reasons to take a daily collagen supplement .

Q Have you run any studies on your products? A. In one trial conducted by Nutra Organics, Collagen Beauty was taken daily for an eight-week period and 96 percent of participants said they noticed a difference. Specifically, 93 percent reported a difference in their skin, hair and nails, and 76 percent noticed a difference in their gut health. Those are the kind of statistics that make for thousands of five-star reviews, right there. Q How is your collagen sourced? A. An absolute pillar of operations at Nutra Organics is to be as sustainable as possible. There are no synthetics in our formulations, only natural wholefoods - sourced from Australia as much as possible – which the body can actually identify, absorb and use. We proudly source our bovine collagen through Gelita, a business, who have established themselves as a global leader in the

Collagen is the most abundant structural protein in animals, made up of amino acids. In humans, collagen comprises one-third of the total protein! It can be found in connective tissue such as bones, skin, muscles, tendons and cartilage. It helps to keep tissues together, resilient and able to withstand stretching. In addition to providing support to all body tissue, collagen is required for glowing skin, recovery from injury, building muscles and bone health. Collagen is produced naturally in the body; however, with age, levels decrease. Eating animal protein-rich foods, such as meat, eggs and fish, will support the body with natural sources of collagen. Additional sources include products made from the bones, skin and ligaments of animals, like bone broth, or supplements. The beauty booster Collagen supplements are popular for slowing signs of ageing, such as lack

of elasticity, wrinkles, and dehydrated, sagging, sun-damaged or dull-looking skin. The question is: Which supplement is right for you? We asked Ricki Harrison, Chief Operating Officer at Nutra Organics, to give us the scoop on their range. Q What makes the Nutra Organics Collagen Beauty range different? A. We believe it comes down to the symbiotic, wholefood, premium and well-researched ingredients. Inside our best-selling Collagen Beauty range, you will find VERISOL® Bioactive Collagen Peptides, wholefood zinc (from guava leaf), silica (from bamboo stem extract) and vitamin C (from sea buckthorn), which also happens to provide 100 percent of your recommended dietary intake of vitamin C. This naturopathically created blend has been carefully curated to regenerate skin collagen and support healthy hair, skin, nails and gut.


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Revitalise your mornings with collagen-infused matcha latte! Transform your morning routine with Nutra Organics Collagen Matcha Latte - an innovative, wholesome alternative to your regular coffee. Each serving is enriched with 3000mg of collagen peptides, meticulously crafted to enhance the health of your skin. This latte incorporates premium Japanese DoMatcha, ensuring a sustained energy release all day long, plus it boasts triple the antioxidants of standard green tea.

production of scientifically researched collagen, which is sourced from various parts of the world. Q What products are in the Nutra Organics range? A. The complete range includes Collagen Body (for bone strength and structure), Collagen Build (for muscle building, function and repair), Marine Collagen Beauty, Collagen Beauty Tablets, and six different natural low-sugar flavours of Collagen Beauty for any occasion. Enjoy Vanilla and Caramel with a morning coffee, or Watermelon Strawberry or Lemon Lime with water. Q Any new products coming up? A. Yes – joining our line-up are two delicious collagen drinks: Collagen Matcha Latte, to kickstart your mornings, and Collagen Hot Chocolate, with added magnesium to help you wind down before bed. Each serving contains 3,000 mg of collagen peptides for glowing skin.

Collagen hot chocolate: Beauty sleep in a cup Indulge in the soothing comfort of Nutra Organics Collagen Hot Chocolate . While the Collagen Matcha Latte energises your mornings, the Collagen Hot Chocolate is designed to support a restful night's sleep, enriched with magnesium. It's crafted to be low in sugar, minimising any sleep disturbances. Experience the delightful taste of Collagen Hot Chocolate and turn your beauty sleep into a delicious nightly ritual.


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With Brekkie Hero

Without Brekkie Hero

ISSUE 70 • 2024 14 fruits & veggies

No synthetics

Fussy eater approved



The healing power of tocotrienols

Did you know that there are two forms of vitamin E – and that one form is significantly better absorbed by your body?

Bixa orellana

Vitamin E is a fat-soluble vitamin which was discovered in 1922. It is a renowned antioxidant, meaning that it reduces and prevents cell damage by slowing both the oxidation of fats and the formation of free radicals in the body. T is for tocotrienols There are two forms of vitamin E: tocotrienols and tocopherols. Research shows that cellular uptake of tocotrienols is up to 70 times higher than that of tocopherols. This is because tocotrienols have a particular structure that makes them

also causes endothelial dysfunction and atherosclerosis. Tocotrienols have important and very specific cholesterol-lowering properties, created by their effect on HMG-CoA reductase (3-hydroxy-3-methylglutaryl coenzyme A reductase), which is an essential enzyme that is a rate-limiting step in the synthesis of cholesterol. One study of people with hypercholesterolaemia found that supplementing with tocotrienols (250 mg daily for four weeks) resulted in significant reductions in total cholesterol (-15%), LDL-cholesterol (-18%) and triglycerides (-14%).

by the adrenal glands that can cause or worsen allergic, inflammatory, autoimmune and age-related disorders. Genetic health It is well known that elevated oxidative stress in the body can result in uncontrolled inflammation, which in turn causes various chronic diseases, including heart disease, atherosclerosis and type 2 diabetes. Tocotrienols have exceptionally powerful anti- inflammatory and antioxidant effects, which they provide by supporting and improving production of various antioxidant enzymes in the body, such as superoxide dismutase and

more readily incorporated into cell membranes than tocopherols, which in turn allows for more efficient penetration into tissues with saturated fatty layers, such as the brain and liver. Tocotrienols provide many health benefits. In addition to having antioxidant and anti-

Tocotrienols have exceptionally powerful anti-inflammatory and antioxidant effects, which they provide by supporting and improving production of various antioxidant enzymes in the body.

glutathione peroxidase. Tocotrienols have been

shown to be of special benefit in suppressing several of the more severe inflammatory markers, including tumour necrosis factor-alpha (TNF- α ), which is associated with cancer, inducible nitric oxide synthase, which has been implicated in neurodegeneration, and interleukins, which can compromise immune function. Of particular interest is a clinical

There are two forms of vitamin E: tocotrienols and tocopherols. Research shows that cellular uptake of tocotrienols is up to 70 times higher than that of tocopherols.

Detailed in-vitro studies reveal

inflammatory properties, they work to balance blood sugar, boost immunity, and protect the liver, kidneys and nervous system. Research also indicates that tocotrienols benefit bone health and improve cognition. They are particularly important for heart health, helping to reduce cholesterol, inflammation and the free radical damage and oxidative stress in cardiovascular system tissue that can negatively affect heart health. Elevated cholesterol is not just a risk factor for cardiovascular disease; it

various specific ways in which tocotrienols are able to bestow these many benefits; for example, they are involved in gene expression and cell division, as

trial showing that a program of tocotrienol supplementation resulted in a significant reduction in DNA damage rates after just three months. Dr Brad McEwen is a naturopath, herbalist, nutritionist and researcher.

well as cellular growth and signalling, and have been shown to improve the body’s response to glucocorticoids, which are steroid hormones released


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Magnesium is a vital mineral with far-reaching benefits that extend from bolstering heart health to soothing the mind and fortifying bones. The essential role of magnesium in health

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: Many health

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.

Considering the widespread risk of deficiency, magnesium

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. 9. 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

Why supplementing magnesium matters

supplementation presents a simple yet effective strategy for enhancing overall health and addressing specific health challenges.

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. 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

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

10. Bone Health Magnesium's role in bone health is twofold: it aids in calcium incorporation into bones and is linked to greater bone mass, making it vital for preventing osteoporosis.

supplementation presents a simple yet effective strategy for enhancing overall health and addressing specific health challenges.

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.


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Hydration beyond the ordinary

Explore the fusion of hydration and wellness with the latest in health innovation: Collagen Protein Water!

In the ever-evolving landscape of health and wellness, the quest for products that seamlessly blend nutrition with convenience is one that is ongoing. One such game-changing innovation that has taken the spotlight is collagen protein water - more than just a supplement, it represents a lifestyle choice for those focused on their health and wellbeing. Collagen, the cornerstone of youthful skin and robust joints, is the most abundant protein found in our bodies and is linked to numerous

health benefits. It plays a pivotal role in maintaining skin hydration and elasticity, muscle recovery and strength, joint health, and maintaining bone density. Furthermore, collagen is a key ally in gut health, potentially enhancing digestion, aiding with nutrient absorption, and fostering a harmonious environment for overall health. In a world where wellness and convenience converge, White Wolf Nutrition's Collagen Protein Water emerges as a beacon of health, offering a revitalising twist on protein supplements.

Go Vita loves … White Wolf’s H2O as it is not just a beverage; it is a light, refreshing drink that not only quenches your thirst but also delivers a powerful punch of benefits that exceeds traditional hydration. Infused with high-quality collagen that is gentle on the stomach, White Wolf Protein H2O stands as an excellent choice for post-workout recovery, seamlessly fitting into the busy lives of health-conscious individuals. It is packed with all nine essential amino acids, plus BCAA’s, vitamin C, L-tryptophan, and glycine, making it a powerhouse of nutrition. It is free from artificial colours, flavours, sweeteners, and preservatives and contains no added dairy or gluten, ensuring that it caters to a wide array of dietary preferences. Choose from two delicious flavours – Pineapple Mango or Tropical Sunrise.


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Learn how this amazing fruit, together with innovative peptides from organic maca root, provides a new dimension to anti-ageing skincare .

Pomegranate Power

to counter the ageing effects of free radicals; it activates the skin’s natural cycles to promote cellular renewal and skin regeneration; and it helps to nourish skin, reduce the appearance of wrinkles, and improve elasticity and tone, which all combine to counter the visible signs of ageing. Spotlight on Firming Eye and Face Serums The Firming Eye Cream, infused with a blend of pomegranate seed oil and maca peptides, targets dark circles and puffiness, offering antioxidant protection and hydration for a refreshed look. The Firming Face Serum energises tired skin cells, enhancing moisture, firmness, and elasticity, visibly reducing wrinkles for a firmer appearance in just two weeks. Defense against blue light As skin matures, it not only becomes drier and less elastic but is also more susceptible to damage from blue light, which can hasten the ageing process and cause oxidative stress. This blue light, emanating from both the sun and digital devices like smartphones and computers, is a modern concern for skin health. Weleda's Firming Day Cream, featuring

Pomegranate, a fruit celebrated since ancient times across cultures for its symbolism of beauty and longevity, is not just a dietary marvel but also a skincare powerhouse. Revitalising ageing skin with Nature's best With the passage of time, the skin becomes more vulnerable to external influences and takes longer to recover from damage. Free radicals are a key culprit in this process because they attack the body’s cells, particularly protein and the skin- supportive elements of collagen and elastin. Additional oxidative stress resulting from environmental factors, such as excessive UV light, ozone, cigarette smoke or alcohol, will accelerate this process. The properties of cold-pressed pomegranate oil make it an ideal component for use in skincare products for those aged 40 and over. Pomegranate seeds have an average oil content of between 12 and 20 percent, and they contain a special omega-5 fatty acid called punicic acid. Punicic acid is a polyunsaturated fatty acid that provides three specific benefits for ageing skin: as a powerful antioxidant, it helps

Innovating with Maca Peptides Weleda, well-known for their commitment to ethical sourcing and sustainability for their skincare brand, is proud of their latest innovation within the Pomegranate range with the addition of Maca Peptides, derived from the resilient maca plant native to the Peruvian Andes. Known for thriving in harsh conditions, maca's peptides are extracted via an enzyme fermentation process, providing a new dimension to skincare by stimulating cell regeneration and enhancing skin firmness and radiance. This addition to Weleda's Firming Face Care range promises a youthful, revitalised appearance by significantly reducing ageing signs.


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