With the holiday season over, the New Year gives us an opportunity to start a fresh. But good-intentioned resolutions can have a habit of fizzling out!
At Nature’s Bounty, we are well equipped to help you start the New Year ready to go. Follow these simple steps to help you come out on top in 2021.
- Don’t neglect sleep
We all want to hit our goals, but that doesn’t mean you should go to bed late. The National Sleep Council recommends that adults get seven-to-eight hours of sleep each night.1 Surveys have found that the majority of people don’t achieve recommendations – only 6% of the population manage to get eight hours per night!2,3
For a good night’s rest, it’s best not to overdo it on the alcohol either. Whilst a small evening tipple may not have a big impact, higher amounts of alcohol can decrease REM (rapid eye movement) sleep and can lead to a greater likelihood of disrupted shut-eye.4
Cutting back on screen time at least an hour before going to bed is also a good idea.5 Use of digital devices that emit blue light can prolong the time it takes to fall asleep. It can also suppress levels of the sleep-promoting hormone, melatonin, which can interfere with sleep and reduce alertness the following morning.6
- Maximise magnesium
Magnesium is a mineral found in seeds and leafy green vegetables. Achieving the recommended daily intake of magnesium can support energy and vitality. Through warding off tiredness and fatigue, you can sustain your energy throughout the New Year and beyond. Magnesium also contributes to normal psychological and nervous system function.
Excessive amounts of alcohol and caffeine can deplete magnesium from the body, while research also suggests that stress may increase magnesium loss. Low magnesium levels may also enhance the body’s susceptibility to stress – creating a vicious cycle.7 Low magnesium status is considered common in the general population, but including magnesium-rich foods and supplementation can help increase intake in the diet.7
- Keep moving
It’s easy to fall into the inactivity trap with the lack of daylight during winter. However, making the time for daily exercise can improve sleep quality, reduce stress and help with maintenance of normal blood sugar levels.8-10 Guidelines recommend at least 150 minutes of moderate intensity or 75 minutes vigorous intensity exercise per week.11 Whether it’s a walk in the park or something more intense, try to do a little each day.
- Replenish B Vitamins
Feel like you’re flagging? B Vitamins are needed for mental stamina and focus. They are well-known for supporting mental energy and performance, as well as healthy brain and nervous system function. Rich dietary sources include in seafood, meat, eggs and leafy greens. Most B vitamins cannot be stored by your body and need constant replenishment. Our Complete B supplement is packed with eight high-potency B Vitamins, formulated to help mobilise your metabolism and mind against fatigue.
Keep it simple and start the New Year refreshed and ready to take on the challenges ahead. We’re right there with you.
- Hirshkowitz M. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015 Mar;1(1):40-43
- UK Sleep Survey and Statistics. Chemist4U. 2018. Retrieved from https://www.chemist-4-u.com/sleep-study/#div8
- Wake up call: Global sleep satisfaction results. Philips Global Sleep Survey. 2020 Retrieved from https://www.usa.philips.com/c-e/smartsleep/campaign/world-sleep-day.html
- Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013 Apr;37(4):539-49
- Blue Light and Sleep. The Sleep Council. Retrieved from: https://sleepcouncil.org.uk/advice-support/sleep-hub/sleep-matters/blue-light-and-sleep/
- Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. 2015 Jan 27;112(4):1232-7.
- Pickering, G.; Mazur, A.; Trousselard, M.; Bienkowski, P.; Yaltsewa, N.; Amessou, M.; Noah, L.; Pouteau, E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients 2020, 12, 3672.
- Stubbs B, Vancampfort D, Rosenbaum S, et al. An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Res. 2017;249:102-108.
- Kelley GA, Kelley KS. Exercise and sleep: a systematic review of previous meta-analyses. J Evid Based Med. 2017;10(1):26-36
- Mikus CR, Oberlin DJ, Libla JL, Taylor AM, Booth FW, Thyfault JP. Lowering physical activity impairs glycemic control in healthy volunteers. Med Sci Sports Exerc. 2012;44(2):225-231.
- Physical activity guidelines. Department of Health. Sept 2019. Retrieved from: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/829884/3-physical-activity-for-adults-and-older-adults.pdf