NutraChamps Blog

Tag: Sleep

  • Post-Holiday Recovery 

    Post-Holiday Recovery 

    We started this month by giving you ways to manage holiday stress. Now, as we end the 2024 season, we’re here to help you prepare for recovery. 

    The time after the holidays is often when we realize just how much we’ve given, physically and emotionally. The transition from a season of excitement and socializing to the quieter days of January emphasizes just how much energy the holiday season really requires. If you’re feeling overwhelmed or simply exhausted after the holiday hustle, you’re not alone! Now that the holiday season is almost behind us, it’s time to give yourself permission to pause, recharge, and reset—because your well-being deserves it.

    Here are our top 5 ways to recover after the holiday madness:

    1. Start Slow

    For many of us the Holiday season was a constant go-go-go! With that said, now is the time to slow it down a bit. Don’t rush into full productivity mode. Take one task at a time. Life’s everyday normalcy and urgencies will return, but allow yourself to soak in the last bit of the holidays and take it one new task at a time. Take any extra time you have free to just sit by the fire with a mug of hot chocolate.

    2. Declutter and Organize

    Clean up any party mess and leftovers, and slowly (and sadly) start putting away any decorations that don’t need to be brought into 2025. Work on creating a clean space for the new year!

    3. Reset Your Routine

    Without a doubt, the holidays can mess with our sleep, extra activities, hobbies, workflow, and really any routine we have going pre-holiday season. Go to bed and wake up at consistent times to recover from irregular holiday schedules, pick up where you left off in your workouts, or start doing whatever made you feel good on a daily basis before the holiday stress.

    4. Detox Your Mind and Body

    Lots has probably happened during this time of the year. Lots of planning, conversations, and food. Now that it’s winding down, consider meditation, journaling, or yoga to clear mental clutter and consume healthier foods to help detox your body from all the holiday indulgence.

    5. Recover Your Finances

    There isn’t much to say here except that it’s time to start saving again! 😅

     

    As we bid farewell to the hustle and bustle of the holiday season, it’s essential to take a step back and allow ourselves the time and space to recover. Remember, self-care is not a luxury; it’s a necessity, especially after a season of giving. So, take a deep breath, embrace the quiet moments, and give yourself permission to recharge. You’ve earned it! As we move into 2025, let’s approach the new year with intention, clarity, and a renewed sense of well-being. Wishing you a peaceful, restorative post-holiday season and a fresh start to the year!

     

     

  • How to Reset Your Circadian Rhythm For Optimal Sleep!

    How to Reset Your Circadian Rhythm For Optimal Sleep!

    Sleep is fundamental for every human being, but not just any type of sleep, quality sleep. One of the telltale signs to know whether or not you’ve had a good sleep is if you wake feeling refreshed and rested. Unfortunately, many North Americans struggle to get a good night’s sleep, because there are many factors contributing to this statistic. The good news is that it’s definitely possible to get your body and sleep back on track by living in alignment with the circadian rhythm of your body and the Earth. With some adjustments and tweaks to your lifestyle and routines, you can get some of the quality sleep you need to feel your best! In this blog, we are going to explain some of the ways you might be impacting your sleep schedule and quality of sleep in a negative way, and how you can work to improve how you feel. If you’re interested in learning more about the circadian rhythm and sleep hygiene, keep reading!

    What is a circadian rhythm?

    By definition, the circadian rhythm is “The natural cycle of physical, mental, and behavior changes that goes through the body in a 24-hour cycle.” Various factors can impact and alter our circadian rhythm, but one of the most impactful is lightness and darkness. A small part of the brain called the suprachiasmatic nucleus located in the hypothalamus controls the circadian rhythm in the body and is strongly influenced by light. When light, specifically natural light, enters our eyes, information is sent to the brain and body to signal what time of day it is. Melatonin is a hormone naturally made by the body and its production is also closely related to light. As the day goes from light to darkness, the brain begins to produce melatonin. When this happens, our brain begins to go into sleep mode. Light can slow or halt this process of melatonin release, specifically cool-toned lights and blue lights from screens.

    Negative factors that impact sleep quality 

    There are many things in our modern world that can impact our sleep daily! You may not realize certain factors are at play when it comes to getting the quality sleep you deserve. Here are some contributing factors that might impact your sleep and circadian rhythm. 

    • Shift work
    • Jet-lag
    • Lack of exposure to natural light
    • Staying up too late
    • Overuse of screens (smartphone, tablet, TV)
    • Medications
    • Stress
    • Mental health conditions

    Some of the factors that go into disrupting your circadian rhythm may be out of your control, but education is the first step to understanding how you can alter and optimize your lifestyle for better quality sleep.

    How to reset your circadian rhythm

    One of the top ways to reset the circadian rhythm and maintain a healthy sleep cycle is by having a consistent schedule and routine. Our bodies are cyclical and work best when living in alignment with their design. Rising with the sun and getting sunshine in your eyes first thing in the morning synchronizes the internal body clock by telling the brain to stop making melatonin. Throughout the day, you can also try eating your meals at the same time and stop eating anything heavy after 7pm. Try maintaining the same bedtime every night as well. Experts recommend that adults should aim to go to sleep between 10-11pm. 

    Another way to reset your circadian rhythm is to avoid caffeine and alcohol. Both of these beverages can impact sleep, especially if they’re consumed later in the day. If you’re looking for a hot beverage a couple of hours before bed, indulging in a relaxing cup of herbal tea such as lemon balm, chamomile, or valerian root is a great choice for inducing relaxation.

    As we mentioned earlier in this article, artificial lights also disrupt sleep as it inhibits the production of melatonin. We suggest limiting and eliminating screen exposure at least one hour before your intended bedtime when winding down at night. This is also a great opportunity to dim the lights and take advantage of relaxing activities such as reading a book, stretching the body, or listening to relaxing music.

    Finally, certain supplements can impact your sleep cycle and optimize your body for quality sleep. At NutraChamps, we recommend a few fan favorites for relaxation, including our tart cherry gummies, magnesium capsules, calm gummies, and even sleep gummies. Sometimes, your body could use a little extra support when it comes to getting sleepy.

    Optimizing your sleep is ultimately about listening to your body and tuning into the cues it gives for winding down. Working with our bodies natural rhythms instead of against them allows for balance within. By implementing some of our suggestions above, we believe you can support your body for better night’s of sleep, which will positively impact your health. Here’s to taking care of ourselves, from the inside-out.

  • Sleep Hacks You Should Know About

    Sleep is a pillar and absolutely fundamental to human health. Some experts would say that it’s just as important as diet and exercise. Sleeping impacts and supports many functions in the body some of the most important including healthy brain function, boosted immune system, reduced stress, and even supported heart health. While it is very evident that sleep is important, many people just aren’t getting enough of it. Statistics from the National Institutes of Health in 2023 show that 7%-19% of adults do not get enough sleep and 50 to 70 million Americans have chronic sleep disorders. There are multiple factors that can contribute to sleep conditions and deprivation, especially in the modern world we live in today. Artificial sources of blue light such as fluorescent light, LED TVs, computer monitors, smartphones, and tablet screens can all contribute to suppressing the secretion of the hormone melatonin. Drinking alcohol, medications, caffeine, and other factors can also contribute. If you’re dealing with sleep issues, there are things you can do to improve your ability to fall asleep and stay asleep. Although it could take time, with the right habits in place you can definitely get to a place of feeling rested and restored.

    Our Top Sleep Hacks

    Sunlight exposure first thing in the morning:

    You may have heard of the circadian rhythm before, essentially it is a 24-hour cycle which is part of the body’s internal clock. The circadian rhythm is integral in the sleep-wake cycle of the body and it is greatly impacted by light. One of the ways the circadian rhythm is being significantly impacting humans today is the lack of sunshine we are getting, especially when we rise in the morning. Scientific research proves that the onset of sunlight synchronizes the body’s internal biological clock. In fact, Andrew Huberman who is a popular neuroscientist said this on X, “Viewing morning sunlight increases morning cortisol levels by 50%, which is a good thing (early in the day) because it increases immune function, alertness, and “sets” a timer to fall asleep ~14-16 hours later. On clear days do 5-10min. Overcast days 20-30min. Don’t stare.” 

    This means that even if you live in a climate that isn’t always sunny, you can still benefit from getting exposure to overcast days first thing in the morning. 

    Find a relaxing nighttime routine

    Are you potentially overstimulating yourself too close to bedtime and having a hard time winding down? It might be a good idea to implement a relaxing nighttime routine. Preparing for sleep will cue the body that it is time to wind down. Some activities that have been shown to promote relaxation include yoga, meditation, listening to calming music, and reading a relaxing book. Every body is different and when it comes to a establishing a nighttime routine that works for you it’s all about experimentation and trial & error. One thing is proven for sure – dimming the lights in the evening will cue the body for sleep. Try to avoid blue light if at all possible in order to signal that it’s time for sleep.

    Try taking relaxing supplements 

    Many of us can’t always control the amount of stress or busy schedules in our day-today, but one thing we can do is make the best of those stress levels. Supplements are a great way to support your lifestyle and help you wind-down after a long day. At NutraChamps, we have a handful of supplements that can support a better night’s rest and some of those include tart cherry gummies, melatonin gummies, DreamRite, sleep gummies, CalmSense and Ashwagandha. All of these contain soothing nutrients and vitamins that will promote a sense of calm in the body. Some supplements, such as the ones that contain melatonin, should work more instantly in the body. Whereas supplements like ashwagandha take a bit more time to build up.

    Progressive Muscle Relaxation

    Sometimes, a contributing factor to sleep issues can be stress and anxiety. When our mind and body are in sympathetic state which controls the fight or flight response, you may feel that you’re on edge, have racing thoughts, shaky, or even dealing with a faster heartbeat. It doesn’t have to be this extreme, even thinking about the busy workday you have ahead of you tomorrow could be enough to trigger unease in the mind and body. One way that could help you relax and bring you into a parasympathetic mode of “rest and digest” is by practicing progressive muscle relaxation. This technique is used to promote a deep sense of relaxation within the body. It’s practiced by tensing and then releasing one muscle group at a time.

    Here is how you can get started:

    1. Find a Quiet Space: Choose a peaceful environment, sit or lie down comfortably, and close your eyes.

    2. Tense and Release: Start from your toes and work your way up, tensing each muscle group for 5-10 seconds, then releasing and relaxing for 20-30 seconds.

    3. Focus on Relaxation: Pay attention to the sensations of relaxation and relief as you release tension. Visualize stress leaving your body.

    4. Deep Breathing and Reopen Your Eyes: After relaxing all muscle groups, take a few deep breaths, then open your eyes. You should feel more relaxed and centered.

    Calm your senses

    Engaging the senses can be therapeutic, especially when it comes to promoting relaxation and preparing for sleep. For example, it has been proven that scent has a significant effect on human emotional responses. One of the most popular aromas used to assist with sleep is lavender. This herb has been shown to work as a anxiolytic (anxiety relief) and increases calmness from within. Lavender has been shown to interact with the neurotransmitter GABA which helps to quiet the brain. Some other essential oils that may be useful for promoting relaxation are chamomile oil, bergamot, peppermint, cedarwood, and sandalwood. 

    Another way you can powerfully engage your senses to feel more at ease is through sound. Some people have found that white noise can make a solid impact in getting better quality sleep. If you live in an apartment or get easily awakened by outside noise, a white noise machine may help to block out that sound and keep you in a deep snooze. 

    If you’ve been dealing with sleep issues, hopefully these hacks can eventually make a difference in your life and allow you to relax and feel more at ease. Remember that stress and anxiety are a big underlying factor in sleep disturbance and managing those in the best possible could already make a difference in feeling more calm and relaxed. We’re curious to know, which one of these sleep hacks would you try first? Let us know by leaving a comment!

  • Why Self-Care Isn’t Going Anywhere in 2024

    Why Self-Care Isn’t Going Anywhere in 2024

    When you think of the ultimate form of self-care, what comes to mind? For some, self-care might look like staying in, putting on comfy clothes, and ordering a pizza. To others self-care might be face masks, staying hydrated, and dry brushing. At its core, self-care looks differently for every single individual. As a supplements company, we believe that self-care is directly linked to wellness. There are many different aspects of health: mental, physical, emotional, and spiritual to name a few. When one of these areas is neglected for too long it can manifest in the body as stress, burnout, disease, or instability. The aim for our health should always be about balance, so what is one of the ways you can ensure that you’re nourishing yourself from the inside out? It’s through the path of self-care!

    The global wellness economy is growing and it isn’t going anywhere anytime soon. In 2022 it reached a staggering $5.6 trillion! This number goes to show that right now, quite possibly more than ever, humans are prioritizing their health and practicing self-care.  

    Here are a few statistics from the Global Wellness Economy Monitor in 2023:

    • North America is the largest regional market for physical activity, at $361 billion in 2022!
    • The healthy eating, weight loss, and nutrition sector has grown from $911 billion in 2019 to $1,079 billion in 2022.
    • The three largest regions for personal care and beauty are North America, Europe, and Asia-Pacific.

    Although these stats go to show that people are willing to invest in wellness, self-care doesn’t always need to come at a cost. If you have the ability to do so, you might be able to afford wellness related expenses but there are also things you can do as self-care practices that don’t cost a thing.

    In this blog post we will dive deeper into some self-care practices that might just be worth the investment, and others that are completely free. If you want to learn more how to optimize your wellness and take that self-care game up a notch, keep on reading!

    2024 Self-Care Trends 

    Meditation

    We live in a world full of distractions, stimulation, and things constantly trying to grab our attention. Sometimes it can feel like our brains are running at full-speed, and that is why meditation has been continuing to gain global popularity. 

    Meditation is the practice of focused concentration, it’s bringing yourself into the present moment, ultimately it is about cultivating stillness from within. 

    Approximately 200 to 500 million people practice meditation across the world. For someone who has never done it before, it can seem daunting and difficult. The good news is that nowadays there are so many styles and ways to practice meditation. Whether it’s through a guided app or a YouTube video there are endless amounts of meditation practices and lengths you can choose from.

    Shutting off your brain and sitting in silence takes practice, but one thing is for sure, the benefits are incredible. 

    Studies actually show that meditation can control anxiety levels, lessen stress, enhance self-awareness, and even improve memory!

    Caffeine Alternatives

    While coffee is widely still one of the most popular stimulants and energy boosters, alternatives have also been rising in popularity. Long-term high caffeine consumption can have some consequences, so more people are opting for options that will leave them feeling more energized, naturally. 

    Stepping into 2024, we predict that some of the top caffeine alternatives will be maca, cocoa, turmeric, and adaptogenic mushrooms. 

    Here some more details about each of these energizing alternatives and why they have incredible wellness benefits too..

    Maca: This organic superfood from Peru can boost energy, stamina, immune support and sexual health. It’s nutty in flavor and can be added to coffee, smoothies, baked goods, and more!

    Cocoa: Rich in micronutrients and powerful antioxidants, cocoa has many health benefits. Cocoa contains a healthy amount of caffeine which naturally boosts energy levels. It also contains magnesium which is an essential for our overall wellness.

    Adaptogenic mushrooms: Adaptogens help the body “adapt to” environmental, physical, and biological stressors. Certain mushrooms are starting to be used more for their energy boosting and neurological benefits. Lion’s mane, reishi, chaga, and cordyceps are just a few different mushrooms you can find in powder form and can be added to drinks, smoothies, and more!

    Sleep Syncing

    This may not be news to you but many Americans are seriously struggling with sleep. A study from sleephealth.org found that 50 to 70 million Americans deal with sleep disorders, and 1 in 3 adults do not get the recommended amount of sleep for their health. These numbers are pretty staggering considering just how important sleep is for our overall health and mood! 

    The good news is that a trend called “sleep syncing” has emerged and isn’t going anywhere for 2024. Sleep syncing is the practice of aligning your sleep with your body’s natural rhythm. This process involves going to bed and waking up at the same times everyday in order to regulate your body’s internal clock. It can take time for this to become a regular and consistent practice but with time your body can get used to this sleep-wake window.  

    Some ways to support your sleep syncing journey include:

    • Avoiding screens and bright lights at least 1 hour before bed.
    • Taking relaxing supplements that can help you wind-down.
    • Rising with the sun and getting sunlight in your eyes and on your skin first thing in the morning.

    Sound baths

    Picture this: You’re lying down with your eyes closed on a comfortable mat, for the next half hour you are being “bathed” in therapeutic sounds, vibrations, and frequencies. These sounds coming from crystal bowls, tuning forks, and gongs are all giving you the experience of ultimate relaxation and meditation. This is essentially what a sound bath is and it is shown to have mental, emotional, and physical healing benefits!

    Sound baths are a self-care and wellness trend that can be attended in person or even virtually. Sound is vibration, and our brains react to everything that comes in through our ears. During a sound bath, brainwave states are altered from beta and alpha to theta, allowing for a relaxed and dreamlike state. 

    Sound baths have been said to reduce anxiety, lessen stress, and promote better sleep! Who doesn’t want more of that going into 2024?

    Taking supplements

    Although taking supplements is nowhere near a “new” self-care trend, it is one that is absolutely sticking around going into 2024. Supplements are exactly what the name states, meant to “supplement” our lifestyle. Taking vitamins are certainly not a bandaid solution and by no means are they the only aspect of health, but they can make a huge difference. 

    At NutraChamps, we stand by the fact that our wide range of supplements can support you with championing your life! This means that whether you’re a busy student, Mom, CEO, or just looking to feel better – we have something that can assist you on your journey and path. 

    Some of our favorite self-care supplements that can help you feel more relaxed include: Ashwagandha, L-Theanine, Rhodiola, Lion’s Mane, and CalmSense!

    Practicing mindfulness

    Are you going through life without a lack of presence? Are you racing through the day without stopping for a single moment to take a deep breath? Living this way consistently for too long is the opposite of self-care, and one way you can break the pattern of being ungrounded is by practicing mindfulness. 

    Mindfulness is a cognitive skill of becoming more self-aware and present in one’s own body and actions.

    Going into 2024, some examples of how you can practice even more mindfulness include:

    • Taking time to actually chew your food instead of rushing through a meal and shoving down food.
    • Starting the morning with some box breathing (breathing in for a count of four, holding for a count of four, and out for a count of four, repeat)
    • Listening to your body and resting when you feel you need to

    With time, mindfulness can become your new way of responding to life, rather than just reacting to it.

    All in all, when it comes to taking care of ourselves, we must make it an absolute priority going into a brand new year. The truth is, we can only truly show up for others based on the capacity we have within ourselves. Although it might seem impossible now, burnout can absolutely be avoided simply by prioritizing self-care and relaxation. In the fast-paced world we live in today you will come to find that the way to achieve peace is through balance, and one of the way balance occurs is with self-care. 

    What were some of your takeaways from this blog post? Do you have a favorite self-care practice you’re bringing in to 2024? Let us know down below in the comments! 

     

     

     

  • How to Create the Perfect Night Time Routine

    How to Create the Perfect Night Time Routine

    Our world is advancing quickly, as is the information we have access to. Now, more than ever, research around the importance of sleep is coming to the forefront. We all know sleep is something that is essential to humans, but do we really know why?

    Well, the best analogy we can share with you about the importance of sleep is this: Let’s say every human had a battery similar to your mobile phone that declines as the day progresses. Well this is what happens when so many of us lead busy lives and try to balance work, family, socializing, and physical activity. As we go through our days using up our energy, that battery we spoke to you about slowly starts to decline. Our energy becomes depleted and our functioning gets impacted. When we’re sleep deprived we have reduced alertness, poorer judgement, and our mental health is affected too. In order to get us back to high levels of functioning and balance, our body needs to recharge that battery, and this happens during sleep. 

    So many people struggle with sleep for a variety of reasons, one of them being poor sleep hygiene and habits. But what if we told you that the road to a better sleep actually resides in what you do before it’s time to turn out the lights?

    Studies show that a consistent bedtime routine has a direct link to better sleep outcomes. Much like a child who goes to bed at the same time every night, adults who keep a consistent sleep time despite their busy schedules notice a positive impact in their sleep. A sleep routine is so much more than just going to bed at the same time every night, we are here to share with you some of our best tips for a sleep routine that will truly help you wind down. 

    If you’re interested in building a sleep routine that can greatly impact the quality of your life, then keep on reading!

    What to avoid before bedtime:

    Before we get into our must have tips for creating a bedtime routine, we wanted to share some of the things you should absolutely avoid before winding down for the night. If you’re serious about making a change, here are some of the things you can limit or eliminate:

    Limit or completely avoid caffeinated beverages after dinner.

    Caffeine is a stimulant, most of us know this since we rely on our morning cup of Jo to get us perked up and going for the day. Another thing you might not know about caffeine is that it can actually delay the timing of your body’s natural clock. Even though you might think that drinking caffeine a few hours before bed is okay, some studies show that consuming it even 6 hours before bedtime can reduce time sleeping by 1 hour. Although caffeine has both positive and negative effects, the ultimate rule of thumb is to avoid any sort of these beverages after dinner.

    Avoid staring at screens at least 30 minutes before bedtime

    Let’s be real, we all love going on our phone and scrolling through social media before bedtime, but did you know that it isn’t the best idea? Our cellphone screens emit a blue light which can disrupt the production of melatonin since it tricks the brain into thinking that it’s daytime. The National Sleep Foundation recommends that putting the cellphone and technology away 30 minutes before bed can result in an easier and deeper time sleeping.

    Avoid vigorous exercise close to bedtime

    There is conflicting evidence around the debate on whether working out before bed impacts sleep or not. Some studies show no substantial impacts while others show that it can raise your core body temperature, causing poor sleep quality and more time awake at night. Since exercise is also a stimulant, high intensity workouts too close to bedtime should also be avoided in order to fully wind down.

    Try not to eat heavy meals 1 hour before bedtime

    Many of us like to indulge in a bedtime snack or some comfort food at night after dinner, but did you know that doing so can actually impact your sleep? Many health experts say that eating meals before bed, especially heavy meals, can impact digestion, the body’s metabolism, and blood sugar levels. Experts say that it’s best to stop eating about three hours before going to bed. This is a perfect window to allow the food to digest, while also not feeling too hungry before sleeping.

    Try to avoid stressful conversations or social media 1 hour before bedtime

    Stress and sleep, two things that do not go well together. The goal before bedtime is to be in a relaxed state, one of the ways you can make sure of this is by avoiding stressful conversations and even stressful news before going to sleep. Difficult topics or arguments can make it harder to fall asleep, no matter how tired you are. 

    Tips for a Relaxing Bedtime Routine:

    A peaceful bedtime routine looks different for everybody, there is no one size fits all. However, there are certain things you can do before bed to optimize your sleep and promote peaceful relaxation.

    Here are some of our best suggestions:

    Dim the lights

    Light plays the biggest role in regulating our circadian rhythm. Our circadian rhythm is like our body’s very own internal clock that tells us when it is time to be alert and when it is time to rest. Light also impacts our melatonin levels, which is an essential sleep-promoting hormone. All types of light can affect sleep, therefore creating a dim environment at least two hours before sleeping can help with getting your body prepared to wind down for rest.

    Create a bedtime playlist or listen to nature sounds

    Music can be extremely healing and therapeutic, especially the right kind of tempo and beats before going to sleep. One study shows that listening to relaxing music can help to lower cortisol levels, release endorphins, and distract us. The sleep foundation recommends choosing a style of music that is 60 to 80 beats per minute such as classical, folk, or even jazz. Nature sounds such as the ocean, rain, or birds can even make a difference. Try creating a relaxing playlist to listen to around 30 to 45 minutes before going to snooze and see if it makes a difference in how you feel.

    Journal your thoughts, brain dump

    Have you ever felt your mind racing as you’re trying to wind down at night? You could be thinking about your work to-do list, family stress, or anything that worries you. One of the best ways to help rid yourself of these anxieties and stressors is by writing them down and getting them out of your head and onto paper. Set a timer for 5 minutes and just start to write down every stress that comes to mind. Once you’re complete you can take that piece of paper and throw it away, telling yourself to let go of these fears for now and be present with your evening.

    Diffuse some essential oils

    Aromatherapy with the use of essential oils can make such a difference in promoting relaxation and less stress. When inhaled, the scent travels from the olafactory nerves and directly to the brain. It can impact the amygdala, the emotional centre of the brain. Lavender oil is one of the best essential oils you can use at night. Lavender contains components that interact with the brain and nervous system to reduce agitation and restlessness.

    Read a book

    Have you ever gotten lost between the pages of a good book and all time and space disappears? Reading can be an excellent thing to incorporate in your night time routine to promote relaxation and allow any fears or worries to melt away. The right kind of book can put you in a peaceful state of mind, it may even cause you to start drowsing off as you’re reading. Make sure to choose a book that isn’t too thrilling as it may cause you to feel more wired.  

    Take a sleep supplement 

    Another amazing tool that you can integrate in your bed time routine is taking a high quality sleep supplement. If you have trouble getting into a relaxed and sleepy state even with other relaxation tools, then certain supplements may support this. Some of the supplements we absolutely recommend trying out are NutraChamps melatonin gummies, NutraChamps sleep gummies, and NutraChamps DreamRite capsules. These supplements allow the body to wind down, promote deeper sleep, and allow you to wake up feeling even more refreshed and ready to take on the day!

    Implementing a night time routine might be something unfamiliar to you, but starting somewhere is always key. If you currently don’t have a night time routine and want to start, one think you can do is try out one of our suggestions per night. By trying out these techniques and tools you will be able to find what works best for you. Sleep doesn’t have to be an overly complicated thing, our body knows what to do as long as we support it in the best ways possible.

    Do you have a night time routine or tools that work best for you? We would love to hear about them! Please leave us a comment below to let us know. 

  • Lemon Balm, The Zesty Herb for Ultimate Anxiety Relief

    Lemon Balm, The Zesty Herb for Ultimate Anxiety Relief

    Feeling stressed? Anxious about life’s little curveballs? Well, it’s time to welcome your zesty buddy, lemon balm! This vibrant herb has been captivating taste buds and soothing souls for centuries. But did you know that lemon balm offers more than just a delightful flavor? Buckle up, because we’re about to uncover the incredible benefits of consuming lemon balm for stress and anxiety. So, grab your favorite snack and get ready for a refreshing journey!

    The Lemon Balm Magic:

    1. Calms Your Mind and Eases Anxiety: When life throws lemons at you, embrace the power of lemon balm! This incredible herb contains compounds that interact with your brain’s GABA receptors, promoting a more calm and relaxed state. Scientific studies have shown lemon balm’s potential in reducing anxiety levels and improving overall mood. So, whenever you’re feeling overwhelmed, let this herb work its magic!

    2. Boosts Your Mood: Lemon balm is more than just a stress-buster; it’s a mood booster! Its natural compounds help increase the availability of certain neurotransmitters, such as dopamine and serotonin, which play a crucial role in regulating mood. A sunny dose of lemon balm might be just what you need to brighten your day and keep those positive vibes flowing!

    3. Promotes Restful Sleep: Say goodbye to counting sheep and hello to lemon balm dreams! This incredible herb has been traditionally used to promote relaxation and improve sleep quality. The calming properties of lemon balm can help quiet your racing thoughts, preparing you for a restful slumber. Wake up feeling refreshed and ready to take on the day with a little help from lemon balm.

    4. Supports Cognitive Function: Need a mental boost? Lemon balm to the rescue! Research suggests that lemon balm extract may enhance cognitive function, including memory and attention. So, the next time you’re hitting the books or need to stay focused at work, consider adding a touch of lemon balm to your routine. It’s nature’s secret weapon for sharpening your mind!

    Ways to Enjoy Lemon Balm:

    Now that you’re buzzing with excitement about the benefits of lemon balm, let’s explore some playful ways to incorporate this herb into your life:

    1. Sip on Lemon Balm Tea: Brew yourself a cup of sunshine by steeping fresh or dried lemon balm leaves in hot water. Add a squeeze of lemon or a dollop of honey for an extra zest. Savor the aromatic goodness and let the stress melt away, one sip at a time.

    2. Whip Up Lemon Balm Infused Recipes: Lemon balm isn’t just for tea; it’s a versatile culinary companion! Add a burst of flavor to your salads, desserts, or even cocktails by incorporating fresh lemon balm leaves. Get creative in the kitchen and let your taste buds dance to the lemony symphony.

    3. Embrace Lemon Balm Supplements: When life gets busy, and you’re in need of a quick dose of tranquility, lemon balm supplements can be your go-to. NutraChamps Calm Gummies, for instance, contain lemon balm extract along with other natural ingredients known for their relaxation benefits. Pop a gummy, and let the calmness wash over you!

    Lemon balm is nature’s zesty companion for a stress-free and anxiety-free life. From its soothing properties to its mood-boosting benefits, this vibrant herb holds incredible potential for your well-being. So, the next time life hands you lemons, don’t just make lemonade, reach for the lemon balm too! Embrace its playful flavors, explore its various forms, and let it add a refreshing twist to your daily routine.

    Remember, with lemon balm by your side, stress and anxiety don’t stand a chance!

    Sources:

    1. Kennedy, D. O., Scholey, A. B., Tildesley, N. T., Perry, E. K., & Wesnes, K. A. (2002). Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm). Pharmacology Biochemistry and Behavior, 72(4), 953-964.

    2. Cases, J., Ibarra, A., Feuillere, N., Roller, M., & Sukkar, S. G. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean Journal of Nutrition and Metabolism, 4(3), 211-218.

    3. Scholey, A., Gibbs, A., Neale, C., Perry, N., Ossoukhova, A., Bilog, V., … & Buchwald-Werner, S. (2014). Anti-stress effects of lemon balm-containing foods. Nutrients, 6(11), 4805-4821.

     
  • Sweating, Sleeping, and Supplementing: Natural Ways to Ease Menopause Symptoms

    Sweating, Sleeping, and Supplementing: Natural Ways to Ease Menopause Symptoms

    Menopause, also known as “the change,” can be a daunting phase of a woman’s life. It’s like the hormonal equivalent of a mid-life crisis, but without the sports car. The hot flashes, mood swings, and sleepless nights can be frustrating, but there are some natural ways to help ease the symptoms. So, let’s dive in and explore some of the best natural ways to help women with menopause symptoms.

    1. Get moving

    Exercise is one of the best natural remedies for menopause symptoms. It can help improve mood, increase energy, and reduce hot flashes. Research shows that regular physical activity can also help prevent weight gain, which is a common side effect of menopause. So, put on your sneakers and go for a walk, take a dance class, or try some yoga.

    1. Eat a balanced diet

    Eating a balanced diet can help ease menopause symptoms. Make sure you’re getting plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. Also, try to limit your intake of processed foods, sugar, and caffeine. Some women also find that avoiding spicy foods can help reduce hot flashes.

    1. Drink plenty of water

    Staying hydrated is important for overall health, but it’s especially important during menopause. Dehydration can make hot flashes worse and can also cause other health issues. Aim to drink at least eight glasses of water per day, and try to avoid sugary drinks and alcohol.

    1. Get enough sleep

    Sleep disturbances are common during menopause, but getting enough sleep is important for overall health. Try to establish a bedtime routine, avoid electronics before bed, and create a cool, dark, and quiet sleeping environment.

    1. Practice relaxation techniques

    Stress can worsen menopause symptoms, so it’s important to practice relaxation techniques like meditation, deep breathing, or yoga. These techniques can help reduce stress, improve mood, and promote better sleep.

    1. Take supplements

    Some supplements can help ease menopause symptoms. For example, black cohosh has been shown to help reduce hot flashes and improve mood. Another supplement to consider is evening primrose oil, which can help with vaginal dryness. NutraChamps has some supplements that could help women who are going through menopause.

    1. Stay connected

    Staying connected with friends and family can help improve mood and reduce stress. Join a club, take a class, or volunteer in your community. Social support is important during menopause, and it can also help promote overall health.

    In conclusion, menopause is a challenging time for many women, but there are natural ways to help ease the symptoms. By staying active, eating a balanced diet, drinking plenty of water, getting enough sleep, practicing relaxation techniques, taking supplements, and staying connected, you can make the transition easier. NutraChamps has some supplements that could help women who are going through menopause. So, don’t let “the change” get you down. Embrace it with a smile and a sense of humor, and you’ll come out on the other side feeling like a boss.

    Sources:

     
     
     
  • All The Different Types of Magnesium and Their Uses

    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.

     

  • Sleep Better and Reduce Stress with Magnesium

    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,
     
     
     
  • Top 7 Natural Ways To Keep A Healthy Brain

    Top 7 Natural Ways To Keep A Healthy Brain

    Your brain is one of the most important organs in your body. It controls all of your actions, thoughts, and bodily processes. There are many natural ways to keep your brain functioning at its best in your current stage of life and for years to come. Below we will review a few easy ways to avoid major cognitive impairment and keep your brain tuned for good health.

    What Is a Healthy Brain?

    A healthy brain is essential for cognitive health and overall well-being. Your brain needs a continual supply of oxygen and nutrients in order to function properly. The brain also requires a balance of chemicals in order to maintain communication between cells.

    The brain needs stimulation in order to keep brain cells active and to promote the growth of new cells. There are a number of things you can do to keep your brain healthy, including eating a healthy diet, getting regular exercise, and staying engaged in mentally stimulating activities.

    Cognitive stimulation – such as reading, doing puzzles, and learning new skills has also been linked with better brain health.

    By following these natural and simple tips, you can help keep your brain healthy for years to come:

    Diet

    Diet and environmental factors are some of the largest contributors toward the health of our brain, spinal cord, and nerves. These vital organs are responsible for sending messages back and forth between your body and your brain.

    This communication is essential for everything from coordinating muscle movement to processing information and forming memories.

    Proper nutrition is essential for avoiding cognitive decline as we reach old age. The fats found in olive oil or avocados, for example, are important for the proper development and function of nerve cells. Switching out the loads of refined carbohydrates and seed oils with natural healthy fats can make a larger positive impact than you might think.

    Omega-3 fatty acids, found in fish oil, are critical for nervous system health. Studies have shown that omega-3 fatty acids may help to protect the brain structure from age-related damage. They are an integral part of cell membranes throughout the body and influence the transmission of signals between cells.

    If you’re looking for ways to keep your brain healthy, think healthy fats, nuts, dark chocolate, turmeric, blueberries or omega 3 heavy proteins like wild caught fish or grass-fed meats.

    Regular exercise

    It’s no secret that exercise is good for your health. Regular physical activity can help you maintain a healthy weight, heart rate, and blood pressure. It can also reduce your risk of developing chronic diseases such as heart disease, stroke, and type 2 diabetes. But did you know that exercise is also good for your brain?

    Research has shown that regular exercise can help to improve memory and brain function. Physical activity helps to increase heart rate and blood flow to the brain, delivering the essential nutrients and oxygen needed.

    Exercise also helps to stimulate the release of brain-derived neurotrophic factor (BDNF), a protein that helps to support the growth and development of new neurons. Regular exercise has been linked to a reduced risk of developing Alzheimer’s disease and other forms of dementia.

    Aerobic exercise helps relax blood vessel walls, lower blood pressure, reduce inflammation, boost mood, and raise “good” HDL cholesterol.

    So, if you’re looking for a way to keep your mind sharp and healthy, keep moving!

    Stay social

    There are a lot of benefits to staying social. In addition to the obvious emotional benefits of maintaining relationships with friends and family, there is also evidence that staying social is just plain good for your mental health. In fact, social interactions can help to keep the mind sharp and may even help to prevent cognitive decline.

    One way that staying social can help you avoid cognitive decline is by providing you with a mental exercise. Just like our muscles, our brains need regular stimulation in order to stay strong and healthy. By engaging in conversations, playing games, and learning new things, we give our brains the workout they need to stay sharp.

    As we age, it’s important to have a supportive network of people we can rely on. This social interaction can help us to cope with stress and adversity, keeping our mind healthy.

    By maintaining relationships and interacting with others, you can give your brain the exercise it needs to stay sharp while also helping you avoid neurological disorders caused by isolation.

    Proper Hydration

    Dehydration can lead to high blood pressure, putting added strain on the brain. This can reduce the number of connections made between brain cells and ultimately impact brain function.

    In one study, participants who were dehydrated performed significantly worse on tests of attention and short-term memory than those who were properly hydrated.

    There is evidence that maintaining proper hydration throughout life may help us to avoid neurological disorders as we age. So drink up my friend! Your brain will thank you for it.

    Sleep Habits

    Most people know that getting a good night’s sleep is important for overall health, but few realize that sleep is also crucial for maintaining a healthy brain.

    During sleep, the brain has an opportunity to rest and repair itself from the day’s wear and tear. Sleep also helps to regulate blood pressure and protect against heart disease.

    Sleep plays a vital role in helping to form new brain connections. These connections are essential for learning and memory, which can be weakened by lack of sleep.

    As a result, getting enough sleep is essential for keeping a healthy brain. So next time you’re feeling run down, give your brain what it needs and catch a few extra Z’s – your brain will thank you for it!

    Meditation & Yoga

    Meditation has been shown to be an effective way to maintain a healthy and positive mind. The power of your thoughts have a direct impact on your health and wellbeing.

    The practice of meditation has been shown to decrease the amount of stress hormones in the body, which can damage brain cells.

    In addition, meditation has been found to increase the levels of healthy neurotransmitters, such as serotonin and dopamine. These help us manage stress and avoid mood disorders.

    Meditation is a healthy habit that can promote brain health by forcing you to slow down, empty your mind, and shift your brain away from negative thought patterns.

    Saunas and hot yoga are great ways to boost the benefits of your meditation practice. Increasing your heart rate and blood flow during a hot yoga session can add additional benefits. Meditate or exercise regularly for a long period of time and see if your body begins to crave it.

    Heat exposure experienced during a sauna can help to reduce inflammation throughout the body, including in the brain. Anything you can do to deliver more oxygen and nutrients to the brain is sure to benefit you in the long term. Consider a regular sauna or hot yoga session, it may just help!

    Natural Remedies

    Ashwagandha is an herb that has been used in traditional Indian medicine for centuries. Ashwagandha promotes neuronal plasticity (the connection between brain cells), the repair and regeneration of nerves. It may also prevent the death of brain cells.Mushrooms such as Lions Mane and a few other fungi are great natural remedies that show promising positive impact on your brain’s ability to make connections. Lion’s Mane in particular has two terpenoid compounds: hericenones and erinacines. These compounds may stimulate the synthesis of nerve growth factor (NGF).

    Panax Ginseng is a herb that has been used for centuries in Traditional Chinese Medicine. It is thought to boost brain function and improve mental clarity. If you’re looking for a natural way to support your brain health, Panax ginseng could be a great option.

    There are many different ways to keep your brain healthy, and it really depends on what works for you. Regardless of the path you choose, we want to encourage you to take control of your health and make small changes that can have a big impact.

    Remember that your brain is always changing, so don’t be afraid to experiment and find what works best for you. With a little effort, you can make sure that your brain stays healthy for years to come.