NutraChamps Blog

Tag: anxiety

Loneliness Has Negative Health Consequences, These are 5 Ways to Create Connection!
Have you ever heard of the phrase “you can be in a crowded room but still feel lonely?” Unfortunately, it rings true for many North Americans today in our society as loneliness statistics climb to staggering numbers. The Western world is technologically connected in more ways than ever before, yet many humans are finding themselves disconnected from in-person and face to face interactions. In North American culture many of us are heavily focused on being “individualistic” whether that be living alone, climbing the corporate ladder, or becoming successful. While there is nothing wrong with striving for these ambitions, it can come at a cost – meaningful connections. When all is said and done, our relationships with others and ourselves is the most important thing that most people look back upon. Community and quality time is not only lacking in our society, it is actually having negative health consequences. In 2023, the World Health Organization (WHO) even announced that loneliness is a pressing global health threat which can be equivalent to smoking 15 cigarettes a day! How do we combat this loneliness? Through connection – to ourselves and by fostering healthy relationships. If you’ve been feeling lonely or know someone who is currently struggling with this feeling, we are going to share 5 helpful ways to create more connection in your life.

If you’re interested in learning more, keep on reading..

1. Be present with the people around you

One of the keys to connection is being present. It’s impossible to really connect if you’re on your phone, distracted, thinking about your to-do lists, or simply disengaged. One of the greatest gifts we can offer another human is a listening ear. People want to be seen and heard. When you make the time for others with your presence in conversations, they will do the same for you. If you find it difficult to stay present, you’re not alone! Being present is a practice and here are a few ways you can practice being in the present moment:
- Take a few deep belly breaths and long exhales to ground into your body. Deep breathing activates the parasympathetic nervous system, allowing you to relax and be in the moment.
- Make eye contact! This may feel uncomfortable at first if you aren’t used to it but if you start making an effort to look into someone’s eyes when you’re speaking it actually shows you’re listening and engaging intently.
2. Volunteer

There are endless benefits of volunteering. Being of service and giving our time to a cause not only feels good, but it also provides a multitude of ways to connect with others. When you volunteer you get the chance to meet new people, make connections, boost your confidence, and feel a sense of purpose. In almost every town or city there are multiple ways to volunteer your time, whether it be at a food bank or a local community centre. Do some research on what’s around your local town and see how you can get involved and create more connection in your life.

3. Plan outdoor activities with groups of friends or other families

Now that the weather is getting nicer, it’s a great opportunity to host some outdoor get togethers with groups of people. Hosting a beach volleyball tournament, barbecues at the park, or picnics/potlucks, are a great way of getting people together and enjoying each other’s company. If you do get together with some friends outdoors for a beach or picnic day, here are a few activity ideas you can try together:
- Water balloon toss: Form teams of two lines facing each other. In each successful toss of the balloon filled with water the participants must take a step back and keep throwing the water balloon to each other further and further away. After every successful toss a step back must be taken. If the water balloon falls, you are eliminated from the game.
- Hula hoop contest: This game is all about using the hips and core! Participants must do what they can to keep the hoops spinning the longest.
4. Find local groups within your community

Nowadays, we’re lucky to have online platforms that allow for the ability to find connection within our local communities. Whether you’re a fan of hiking, dancing, or baking, there might just be a local group in your community that already exists for that thing! By utilizing Facebook or the app Meetup you can use key words to search for groups within your area that you can join. It’s not always easy to get out of your comfort zone and take a step into do something new, but it could be exactly what you need for connection!

5. Make time to be with yourself

Sometimes feeling less lonely is also about the ability to enjoy the solitude of your own company. Spending time with yourself shouldn’t be avoided, it’s a great way to connect to your own self. Whether you take the time to read a good book, put on a face mask for a little self-care, or take a relaxing bath, make the most of time by yourself. It could be one of the best things you do for your mental health!

All in all, in a society that can have the tendency to prioritize productivity over meaningful connections, it is up to us to claim what makes us truly happier. In order to feel less lonely, we must create opportunities in our lives and communities to enjoy the company of others. After all, our relationships are the most important things we have in life!
May 10, 2024
Natural Ways to Recover From Burnout

Have you ever felt so mentally and physically exhausted that no matter how much sleep you get, it just seems to stick around? It could feel like you’re drowning in responsibilities and to-do lists with absolutely no motivation or desire to get to them all. Even if you have every intention of having a good or productive day, you just can’t muster up the energy or strength. Chances are, you might just be experiencing burnout. This state of being usually occurs from prolonged stress over a set period of time. Unfortunately, burnout is becoming more and more common in our Western society today.

Our workloads are increasing, our schedules booked up, and many find there is little to no time to truly rest and reset. We are human beings, not human doings. It is important for us all to live in balance, and if our body and mind becomes out of balance for an extended period of time, it impacts our health and wellness. Whether you’re experiencing burnout currently or know somebody that is, we’re going to share some natural ways to recover from this overwhelming feeling and take your health back into your hands.

1. Identify your stressors and set boundaries:

The first way to get a better handle on your burnout and where it comes from is by identifying your stressors in life. Most of the time when we’re burned out, it’s not just because of one area in life, it’s multiple. Whether you have high demands at your job, a sick family member, small kids to take care of, bills to pay, or a health condition, these can all lead to the experience of burnout. The first thing you can do is make a list of all the places in life where you feel stressed and be specific about what is causing the stress. Once you’ve done that, the next step would be to see if there is anything you can do to improve your stress load in these areas.

An example of this could look like this:

Stressor: Too many upcoming deadlines at work in the next month.

Potential solution: Having a discussion with my department at work to see if I can get support from any colleagues with my tasks.

Another great way you can manage these stressors in your life is by establishing some boundaries. Boundaries are a form of self-care and are rules and limits we set for ourselves and set for others within our relationships in life. A good example of a healthy boundary could look like not watching the news after 8pm every night in order to wind-down, or having the family put their phones a way at dinner time to have a conversation.

2. Make time for exercise

When you’re feeling burnt out, one of the last things you may want to do is exercise, but sometimes the things we want to do the least can help us out the most. Exercise has a long list of benefits, and one of the top is that it impacts mental health and mood. Studies have found that almost any form of physical activity can be effective in reducing burnout symptoms. It decreases stress, boosts endorphins and serotonin, and distracts you from your worries. The most important thing you can do when making time for exercise is finding a form of movement that you love to do. Whether it’s walking, running, weight lifting, dancing, or yoga, as long as you are consistently making an effort to move your body daily you are sure to experience the positive benefits of doing so.

3. Talk to people you trust

When dealing with tough times in life, one of the best things you can do for yourself is lean on community and people you love and trust. Dealing with burnout can feel all consuming, overwhelming, and isolating. One of the worst things you could do is to carry the burden of this stress alone. Try reaching out to someone you love about what you’ve been feeling and going through, you never know how much their support can make a difference in your situation. Never be afraid of asking for help, whether it’s asking your partner to take on a little more responsibility while you recover from burnout or asking a family member to offer a helping hand. When you realize that you’re never alone, it can really impact your burnout situation positively.

4. Consider your diet

Food is fuel for our body. One of the best things you can do for symptoms of burnout and recovery is to eat a balanced, whole foods diet. Oftentimes when we’re burnt out, the last thing we want to do is eat healthy or cook a homemade meal. Ironically, this is what our body needs the most. Instead of reaching for highly processed foods and ordering takeout, opt for more fruits, vegetables, protein, healthy fats, and complex carbohydrates in your diet. Here are some great examples of meal options that can help you with burnout symptoms you might be experiencing.

These foods all work to provide more focus, clarity, and energy:

Breakfast– One slice of sourdough bread, mashed avocado, 2 eggs.

Lunch– A chickpea salad loaded with your favorite veggies, olive oil and balsamic vinegar.

Dinner– A piece of wild salmon with sweet potato and roasted broccoli.

5. Consider adaptogenic supplements

Burnout can often come along with symptoms of anxiety, restlessness, fatigue, sleeplessness, and overall imbalance. Did you know that there are actually herbs within a category of “adaptogens” that can positively contribute to these burnout symptoms? Adaptogens help the body “adapt to” stress and returns the body back to homeostasis.

At NutraChamps, we have a selection of adaptogens that really do make a difference when it comes to combating these tricky burnout symptoms when taken with consistency. Here are some of our favorites:

Ashwagandha: One of the most popular herbs in Ayurvedic healing used since ancient times. This supplement provides smooth and positive energy throughout the day, it also helps to take the edge off so you can wind down at nighttime. This adaptogen truly provides balance and when given time and it can work wonders in the body for stress & anxiety.

Rhodiola: Clean energy and a calm mind, that’s exactly what Rhodiola is capable of providing. When you have a full life with responsibilities, sometimes you need all of the extra energy that you can get to function optimally. With time, rhodiola is capable of providing you with the pick me up you need, without any of the jitters.

If you’re going through burnout or know someone who is, one of the most encouraging things you could hear is that it is possible to recover. Be kind to yourself, oftentimes we don’t realize that we’re leading ourselves to burnout until we’re deep in it. With the right tools, self-compassion, and enough time to heal you will eventually get your energy back and feel like yourself again. Remember, when it comes to burnout, prevention is key! No matter how much you have going on in your life, always make time for balance, when you take care of yourself you can show up better for others in the world.

October 16, 2023
Boost Your Mental Health with Inositol: Unleashing the Power of Fun
Do you ever feel like your brain is playing a never-ending game of tag, leaving you feeling frazzled and overwhelmed? Well, fret no more, my fellow mental adventurers! We’re about to embark on a journey into the wondrous world of inositol, a naturally occurring compound with the power to level up your mental health game. Strap on your seatbelts and get ready for a playful and informative ride!

The Fantastic Benefits of Inositol:

Taming the ADHD Rollercoaster: Attention Deficit Hyperactivity Disorder (ADHD) can turn even the most mundane tasks into an uphill battle. But fear not, for inositol is here to save the day! Research suggests that inositol may help improve the symptoms of ADHD, such as poor concentration, impulsivity, and hyperactivity. It works its magic by modulating neurotransmitters like serotonin and dopamine, bringing a sense of calm and focus to your mental playground.

Kicking OCD to the Curb: Obsessive-Compulsive Disorder (OCD) can make your brain feel like a never-ending game of “Simon Says.” But don’t worry, inositol is ready to play along! Studies have shown that inositol supplementation may help reduce the severity of OCD symptoms, such as intrusive thoughts and compulsive behaviors. By tinkering with the brain’s signaling pathways, inositol helps restore balance and liberate you from the clutches of OCD.

Soothing Anxiety’s Inner Demons: Anxiety is like having a wild party in your head, complete with jittery thoughts and sweaty palms. Luckily, inositol is the ultimate party pooper! This remarkable compound has been shown to alleviate symptoms of anxiety, including excessive worry, panic attacks, and social anxiety. By interacting with receptors in the brain, inositol helps to calm the storm within and bring tranquility back into your life.

Inositol is the superhero we never knew we needed in the realm of mental health. Its playful nature and scientific prowess have proven to be a game-changer for individuals dealing with ADHD, OCD, and anxiety. By tinkering with neurotransmitters and signaling pathways, inositol brings balance, focus, and peace to our mental playground.

So, if you’re tired of watching your brain do somersaults and crave a little more stability and serenity, it’s time to give inositol a try! NutraChamps, the wizards of wellness, offer a myo-inositol supplement that can help you unleash your mental superpowers.

Remember, life is a grand adventure, and your mental health should be nothing short of fantastic. Embrace the power of inositol, and let your playful side reign supreme!

Sources:

Levine, J., et al. (1995). Controlled trials of inositol in psychiatry. European Neuropsychopharmacology, 5(2), 137-142.

Palatnik, A., et al. (2001). Double-blind, controlled, crossover trial of inositol versus fluvoxamine for the treatment of panic disorder. Journal of Clinical Psychopharmacology, 21(3), 335-339.

Fux, M., et al. (1996). Inositol treatment of obsessive-compulsive disorder. American Journal of Psychiatry, 153(9), 1219-1221.
May 17, 2023
All The Different Types of Magnesium and Their Uses
Magnesium is an essential mineral that our bodies need! Quite simply put, magnesium is responsible for over 300 enzyme reactions in the human body. A study from Science Daily states that up to 50 percent of the US population is magnesium deficient! That’s a huge number. One of the reasons that Americans are lower in magnesium than ever before is due to so many diets being high in fats, sugar, and processed foods.

The best way to get adequate levels of magnesium is through diet, but since that’s not realistic for so many, supplement can be a great help! There are many different types of magnesium supplements on the market, but what are they good for and how do you know which one to take?

We got you, in this article we are going to breakdown the top types of magnesium available and what kind of benefits they provide.

Types of Magnesium You Should Know About

Magnesium Glycinate

This is one of the most popular forms of magnesium to supplement with! Magnesium Glycinate is highly bioavailable, making it easier to absorb. This kind of magnesium is formed by combining elemental magnesium with glycine, which is a type of amino acid.

Some of the amazing benefits mag glycinate provides includes:
- anxiety relief
- better bone health
- reduced symptoms of pms
- maintenance of heart rhythms
- reduction of pain
Magnesium L-Threonate

Easily absorbed by the body and powerful for the brain, magnesium L-Threonate has been shown to pass the blood-brain barrier and significantly impact cognitive function. This chemical compound composed of both magnesium and threonate acid has been shown to also help with relaxation, sleep quality, and memory function. The time frame of noticing differences by taking magnesium L-Threonate ranges in the individual. Some may see improvement within a couple of weeks while others might see improvement in a couple of months.

Magnesium Citrate

If you’re dealing with constipation, this form of magnesium might just be perfect for you. Magnesium citrate is made with salt and citric acid. It has been shown to work effectively to clear out stool by increasing water and fluids in the small intestine. Taking magnesium citrate can also help to support muscle and nerve functions!

Magnesium Malate

Made by combining magnesium with malic acid, magnesium malate has been shown to support numerous health conditions! Studies have shown that magnesium malate not only helps to promote regular bowel movements it even acts as a natural antacid.

Some research even suggests that magnesium malate can help with a chronic condition called fibromyalgia that causes muscle pain throughout the body.

Overall, getting enough magnesium is critical! Since it supports so many functions in the body, you never know what will be impacted if you’re deficient in it. Nowadays, supplementation makes it more accessible to get all of the adequate vitamins, minerals, and nutrients necessary for our bodies to thrive. Luckily, NutraChamps has a fantastic magnesium supplement that is also accompanied with Zinc and Vitamin D3 for maximum benefits! To learn more you can check out our website here.
April 20, 2023
Nervous about Your Nervous System? Try These 5 Supplements for Support
The nervous system is a complex network that controls our body’s movements, sensations, and cognitive functions. It plays a crucial role in maintaining overall health and well-being. However, due to our hectic lifestyles, poor dietary choices, and stress, our nervous system can become compromised. Fortunately, certain supplements can help support the nervous system and improve its functioning.

In this blog post, we will explore 5 supplements that can provide nervous system support.
1. Magnesium: Magnesium is a vital mineral that plays a crucial role in various bodily functions, including nerve function. Studies have shown that magnesium deficiency can cause neurological disorders such as anxiety and depression. Magnesium can help calm the nervous system and reduce anxiety by regulating the release of stress hormones. It also supports brain function by enhancing memory and cognitive performance. Magnesium supplements are widely available and can be easily incorporated into your daily routine.
2. Omega-3 Fatty Acids: Omega-3 fatty acids are essential nutrients that our bodies need but cannot produce on their own. These fatty acids play a crucial role in brain function and development. Studies have shown that omega-3 supplements can reduce anxiety and depression by decreasing inflammation and regulating neurotransmitters. Omega-3 supplements can be found in fish oil, krill oil, or algae-based supplements.
3. Vitamin B-Complex: The B-vitamins are essential for maintaining a healthy nervous system. They play a crucial role in nerve function, neurotransmitter synthesis, and energy production. Vitamin B6, in particular, can help reduce stress and anxiety by increasing the production of the neurotransmitter GABA. A deficiency in B-vitamins can lead to neurological disorders such as peripheral neuropathy and depression. Vitamin B-complex supplements are widely available and can provide overall nervous system support.
4. Ashwagandha: Ashwagandha is an adaptogenic herb that has been used in Ayurvedic medicine for centuries. It has been shown to reduce stress and anxiety by regulating cortisol levels and enhancing GABA receptors. It also has neuroprotective properties and can improve cognitive function. Ashwagandha supplements can be found in capsule or powder form.
5. L-Theanine: L-Theanine is an amino acid found in tea leaves that has been shown to have a calming effect on the nervous system. It works by increasing alpha waves in the brain, which promotes relaxation without causing drowsiness. L-Theanine also improves cognitive function and can enhance attention and memory. L-Theanine supplements can be found in capsule or powder form.
The nervous system is a crucial component of our overall health and well-being. Poor dietary choices, stress, and environmental factors can compromise its functioning. Fortunately, certain supplements can provide nervous system support and improve its functioning. Magnesium, Omega-3 fatty acids, Vitamin B-complex, Ashwagandha, and L-Theanine are all supplements that can help support the nervous system. Always consult with a healthcare professional before starting any new supplement regimen.

Sources:
- Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients, 9(5), 429.
- Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., & Bucolo, C. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PloS one, 9(5), e96905.
- Kennedy, D. O., & Wightman, E. L. (2011). Herbal extracts and phytochemicals
April 11, 2023
Rhodiola: The Natural Remedy for Anxiety and Depression
Are you feeling anxious, depressed, or just generally stressed out? Well, have no fear, because Rhodiola is here! That’s right, Rhodiola – the herb that’s been used for centuries in traditional medicine – can help improve your mood and reduce anxiety.

First, let’s talk about what Rhodiola is. It’s a plant that grows in cold regions of the world, such as the Arctic and mountainous areas of Europe and Asia. Its root has been used for thousands of years in traditional medicine, particularly in Russia and Scandinavia, to treat a variety of ailments, including depression, fatigue, and anxiety.

Now, let’s get down to the nitty-gritty of how Rhodiola can benefit your mental health. One of the key ways it does this is by reducing the amount of cortisol in your body. Cortisol is a hormone that’s released when you’re stressed, and it can cause a lot of damage to your body if it’s chronically elevated. Rhodiola can help reduce cortisol levels, which in turn can help alleviate anxiety and improve mood.

But that’s not all – Rhodiola has also been shown to boost the levels of serotonin and dopamine in the brain. These are two important neurotransmitters that are responsible for regulating mood, among other things. By increasing the levels of these neurotransmitters, Rhodiola can help improve mood and reduce symptoms of depression.

Another way that Rhodiola can benefit your mental health is by reducing inflammation in the body. Chronic inflammation has been linked to a variety of mental health conditions, including depression and anxiety. Rhodiola has anti-inflammatory properties that can help reduce inflammation and improve overall health.

So, how can you get your hands on some Rhodiola? Well, lucky for you, NutraChamps has a Rhodiola supplement that’s perfect for anyone looking to improve their mood and reduce anxiety. Their Rhodiola supplement is made with high-quality, pure Rhodiola root extract, and is free from any artificial fillers or additives. Plus, it’s vegan-friendly and non-GMO, so you can feel good about what you’re putting in your body.

In conclusion, if you’re looking for a natural way to improve your mood and reduce anxiety, Rhodiola might just be the herb for you. With its ability to reduce cortisol levels, boost neurotransmitters like serotonin and dopamine, and reduce inflammation, Rhodiola can help improve your overall mental health and wellbeing. So why not give it a try and see how it can benefit you?

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6208354/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7048584/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212985/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212967/
March 21, 2023
7 Excellent ways to Naturally Boost Serotonin
Our brain is a complicated and beautifully intricate organ. It is arguably one of the most important organs because it is responsible for so many of the things that make us human. From thinking, feeling, storing memories, and so much more our brains allow us to do so much in this world. Think of the brain as the control centre, telling the body all of the other things it needs to do to keep you alive and thriving! Pretty amazing right?

Many of us have heard about serotonin and how it’s also known as your body’s “feel good” chemical. Many people don’t know this but majority of serotonin is found in the gut, 90% to be exact! Only 10% of serotonin is produced by the brain. Serotonin is not only essential for regulating our mood but also helps to regulate attention, behavior, and body temperature.

If you experience depression, anxiety, or OCD oftentimes doctors will prescribe SSRI’s. While these might be a temporary solution to increasing serotonin levels in the body, there are some natural ways you can get those levels up as well and feel better all around! If you’d like to learn more, keep on reading.

Natural Ways to Boost that Serotonin:

1) Exercise

We’re always told how important exercise is. It’s important for weight management, our hearts, and confidence. Did you also know that exercise is fantastic for boosting dopamine and serotonin, two chemicals responsible for helping us feel great. For moderate to severe mental health disorders moving your body can act as a form of therapy.

2) Refine your diet with serotonin boosting foods

It’s no coincidence that what we consume has a direct correlation with how we feel. To boost serotonin levels, eating foods with tryptophan can really help. Tryptophan is an amino acid that helps make melatonin and serotonin. This can be found in milk, canned tuna, turkey, chicken, nuts, fruits, and more.

3) Sunlight

There’s a link between parts of the world that get less sunlight and SAD disorder (seasonal affective disorder). A lack of sunlight can lead to lower levels of serotonin which can trigger depression. There’s a reason why so many people want to flee the dark and cold winter days to go somewhere more warm and sunny, it truly makes a difference. Not all of us have the ability to travel enough so one of the ways you can incorporate more sunlight is to get outside for the parts of the days where the sun is shining.

4) Gratitude Journalling

Research actually shows that adopting an attitude of gratitude actually helps increase happiness! You will feel more positive emotions, better health, and have the ability to endure greater hardships through practicing gratitude. One fantastic way to do this and boost those serotonin levels is to grab a journal and write down three things you are grateful for every day.

5) Manage stress levels

It goes without saying that high levels of stress are taking on the body and mind. Did you know that chronic stress can actually lead to low serotonin levels though? If you find that you’re in a state of high anxiety, burnout or fight or flight these are all signs that your cortisol levels are high. Some great ways to reduce stress include:
- Deep breathing
- Affirmations
- A warm bath
- Listening to calming music
- Aromatherapy
6) Physical touch

Physical touch is super important, but did you know that massages in particular are a great way to boost dopamine and serotonin? A good massage should help you to relax physically and mentally. If you can’t get a massage from a clinic or a loved one, hugging, cuddling, or holding hands can also help to boost serotonin.

7) Supplementation

One amazing supplement that has been shown to help raise serotonin levels in the brain is 5-HTP! This chemical is not found in the foods that we eat but comes from the process of consuming tryptophan which then converts into 5-HTP. Some studies have shown that consuming 5-HTP may work as well as certain antidepressants. It also has potential to help with fibromyalgia, insomnia, obesity, migraines, and more!

If you start to consistently practice these tips you should notice a difference in your mood, energy, and stress levels. If you are feeling depressed, anxious, or suicidal we highly recommend speaking with a healthcare professional and ask them about implementing these tips. Every body is different and sometimes it’s just a matter of trial and error to find what works best for you!
March 17, 2023
Get Happy: GABA’s Mood-Boosting Properties
Are you feeling anxious or stressed out? Are you having trouble sleeping at night? If so, you may want to consider taking GABA. GABA, or gamma-aminobutyric acid, is a neurotransmitter that plays a crucial role in regulating our mood and sleep patterns. In this blog post, we will explore the benefits of taking GABA and how it can help you lead a more relaxed and peaceful life.

What is GABA?

GABA is a neurotransmitter that is naturally produced in the brain. It works by inhibiting the activity of neurons, which helps to reduce anxiety and promote relaxation. When we experience stress or anxiety, our brains release a chemical called glutamate, which stimulates our neurons and makes us feel more alert. GABA works by counteracting the effects of glutamate, which helps to calm our nerves and reduce anxiety.

Benefits of taking GABA

Reduces Anxiety

One of the main benefits of taking GABA is its ability to reduce anxiety. Studies have shown that GABA supplements can help to reduce symptoms of anxiety and improve mood. In fact, one study found that GABA was just as effective as a prescription anti-anxiety medication in treating anxiety disorders.

Improves Sleep

Another benefit of taking GABA is its ability to improve sleep. GABA plays a key role in regulating our sleep-wake cycle and promoting restful sleep. Studies have shown that GABA supplements can help to improve the quality and duration of sleep, making it easier to fall asleep and stay asleep throughout the night.

Boosts Mood

GABA also has mood-boosting properties. It can help to increase levels of dopamine and serotonin, two neurotransmitters that are associated with feelings of happiness and well-being. By boosting these neurotransmitters, GABA can help to improve mood and reduce symptoms of depression.

Reduces Inflammation

Inflammation is a natural response to injury or infection, but chronic inflammation can lead to a host of health problems, including heart disease, diabetes, and cancer. GABA has been shown to have anti-inflammatory properties, which can help to reduce inflammation throughout the body and improve overall health.

Taking GABA can have a range of benefits, including reducing anxiety, improving sleep, boosting mood, and reducing inflammation. If you are interested in trying GABA supplements, we recommend NutraChamps Calm Gummies, which contain GABA along with other calming ingredients like L-Theanine and Lemon Balm. So, go ahead and give GABA a try – your body and mind will thank you for it!

Sources:

Abdou, A. M., Higashiguchi, S., Horie, K., Kim, M., Hatta, H., & Yokogoshi, H. (2006). Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. BioFactors (Oxford, England), 26(3), 201–208.

Byun, J. I., Shin, Y. Y., Chung, S. E., & Shin, W. C. (2018). Safety and Efficacy of Gamma-Aminobutyric Acid from Fermented Rice Germ in Patients with Insomnia Symptoms: A Randomized, Double-Blind Trial. Journal of Clinical Neurology (Seoul, Korea), 14(3), 291–295.

Lapin, I. P. (2001). Phenibut (beta-phenyl-GABA): a tranquilizer and nootropic drug. CNS drug reviews, 7(4), 471–481.

Wang, Y., Liu, X., Zhou, H., Liu, L., & Zhang, Y. (2021).
March 9, 2023
5 Ways to Regulate Your Nervous System

One of the most complex and critical systems in the body is our nervous system. It works in harmony to communicate with our body and gathers information from touch, smell, taste, sight, smell, and sound. There are two main parts of our nervous system, they include the central nervous system (made up of the brain and spinal cord) as well as the peripheral nervous system (consists of nerves and ganglia). Did you know that the body actually has billions of nerve cells?! It’s hard to even imagine all that goes on behind the scenes.

Without even realizing it, so many of us are walking around with dysregulated nervous systems without a clue as to what is going on. A dysregulated nervous system can impact our thoughts, feelings, and behaviors. We can become more erratic, feel easily overwhelmed, snappy, reactive, deal with sleep issues, have skin or gut conditions, and so much more. The bottom line is that a dysregulated nervous system can impact many different aspects of health and causes us to lack balance in the body.

The good news is that it is possible to regulate your nervous system through consistent practices, routines, and support. In this article we are going to cover 5 ways you can begin to regulate your nervous system to feel more peace, calm, balance, and groundedness.

Humming, chanting, or singing

You may already love to hum along to your favorite song, but did you know that there are actual mental health benefits associated with this? The Vagus nerve is connected to our vocal chords, so huming, chanting, and singing can stimulate this nerve. This vibration actually increases our vagal tone’s health. A low vagal tone can result in depression, anxiety, gut issues, and inflammation.

Deep breathing

Breathing is something that happens throughout the day without us even needing to think about it. By actually being conscious of our breath and practicing deep breathing we can actually benefit the parasympathetic nervous system. This lets the anxious brain know that it is okay to relax and that you are safe. Deep breaths get more oxygen to the thinking brain.

Spending more time in nature:

These days, so many of us spend so much time in front of a screen and stuck indoors. Research shows that nature has the power to reduce feelings of fear, anger, and stress which and which in turn can benefit the nervous system. Time in green space decreases cortisol and has a profound ability to ground us. Afterall, we are biologically wired to spend time outside and under the sun.

Shake it off

We hold a lot of stress and tension in our body, especially when we feel overwhelmed and overstimulated after a busy day. By engaging in physically shaking off the worries and stress, we can actually calm the nervous system, which in turn calms our body and mind. Jumping up and down or dancing it out is a great way to do this. It might seem silly if you’re not used to it, but overtime it really can work.

Physical touch

Hugging, cuddling, and holding hands with someone we feel safe with just simply feels good. But did you know that physical touch actually has benefits for the nervous system! Through safe physical touch, the brain also releases serotonin and dopamine which regulate the pleasure centre of the brain and offsets feelings of anxiety.

Overall, nervous system regulation doesn’t have to be complicated. Most of these practices go back to the basics that we tend to overlook because we get too caught up in life’s stressful demands. By paying more attention to the signals of the body you’ll be able to help yourself become more grounded and calm. If you have any other nervous system regulation techniques we would love to hear your suggestions in the comment section of the blog below!

Sources:

https://sass.uottawa.ca/sites/sass.uottawa.ca/files/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf

https://www.researchgate.net/publication/270448533_Examining_Group_Walks_in_Nature_and_Multiple_Aspects_of_Well-Being_A_Large-Scale_Study

March 2, 2023
Sleep Better and Reduce Stress with Magnesium
Hey there, magnesium lovers! Today, we’re going to talk about one of the most essential minerals for your body: magnesium. This mineral is crucial for the proper functioning of your body and can provide a ton of benefits for your overall health. So, let’s get into it and find out why magnesium is so amazing!

First things first, let’s talk about the different types of magnesium. There are many forms of magnesium, including magnesium citrate, magnesium glycinate, magnesium malate, and magnesium threonate. Each type has its unique benefits and can be helpful for different purposes. For example, magnesium citrate is known for its ability to relieve constipation, while magnesium glycinate is great for relaxation and improving sleep quality.

So, what are some of the benefits of taking magnesium? Well, for starters, magnesium is essential for healthy bones. It helps to regulate calcium levels in the body and supports the growth and maintenance of strong bones. Studies have also shown that magnesium can be helpful for reducing inflammation in the body, which can lower the risk of chronic diseases such as heart disease, diabetes, and cancer.

Another amazing benefit of magnesium is its ability to help with relaxation and reduce stress levels. Magnesium is known to calm the nervous system, which can help to lower anxiety and improve sleep quality. In fact, one study found that taking magnesium supplements for eight weeks led to significant improvements in insomnia and sleep quality.

But wait, there’s more! Magnesium can also be helpful for improving exercise performance. It helps to regulate muscle function and energy production, which can lead to better workouts and faster recovery times. One study found that athletes who took magnesium supplements experienced improved physical performance and reduced muscle damage.

Now, you may be wondering, where can I get magnesium? Well, there are plenty of food sources that are rich in magnesium, such as spinach, almonds, black beans, and avocado. However, many people are still deficient in magnesium, which can lead to a range of health issues. Some common symptoms of magnesium deficiency include muscle cramps, fatigue, and headaches.

That’s where NutraChamps comes in! NutraChamps offers magnesium capsules that are easy to use and effective. Their high-quality magnesium supplements are made with magnesium glycinate, which is highly absorbable and can be easily utilized by the body. This makes it a great option for anyone looking to improve their magnesium levels and experience the amazing benefits of this essential mineral.

In conclusion, magnesium is a crucial mineral for your body and can provide a ton of benefits for your overall health. Whether you’re looking to improve your bone health, reduce stress levels, or enhance your exercise performance, magnesium is a great choice. And with NutraChamps’ high-quality magnesium supplements, it’s easier than ever to get the magnesium your body needs to thrive.

Sources:

Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress-a systematic review. Nutrients, 9(5), 429.

de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46.

Nielsen, F. H. (2018). Magnesium deficiency and increased inflammation: current perspectives. Journal of inflammation research, 11, 25-34.

Setaro, L., Santos-Silva, P. R., Nakano, E. Y., Sales, C. H., & Nunes, N. (2014). Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. Journal of sports science & medicine,
February 21, 2023