As the festive season unfolds, a time rich with joy, celebration, and indulgence, it's more important than ever to focus on our health and wellness. That’s the inspiration behind our latest blog post and this guide is specially crafted to help you maintain your inner and outer glow during the most festive of days.
Imagine starting each day with a morning routine which nurtures your skin from the inside out. A morning ritual incorporating Collagen Edition not only enhances your skin’s elasticity and hydration but also infuses your day with a sense of rejuvenation and vitality. This isn’t just about external beauty; it’s about feeling vibrant and alive from the moment you wake up. What’s more, as we navigate the festive season, the allure of delicious foods is undeniable. Our blog will spotlight how to balance these indulgences with nourishing choices. Think of vibrant and seasonal fruits and vegetables rich in essential nutrients, giving your skin that holiday sparkle while energising your body. And let’s not forget about hydration - your secret weapon for maintaining a radiant complexion. We’ll dive into creative ways to keep hydrated with delicious herbal teas and infused waters, ensuring you stay refreshed, and your skin stays glowing.
Indulgence is a key part of the festive season, and our blog offers insights on how to enjoy these treats mindfully. It’s about savouring each moment and understanding the balance between festive feasting and healthful living, allowing you to relish the season’s delights without compromising your wellbeing. And for those navigating poor energy, hormonal imbalances, or skin issues during this time, we have you covered. The festive period can bring unique challenges, but with the right support, like Wellness, Beauty, or Menopause Formulas, you can manage these symptoms effectively. Our blog will explore how to stay radiant, maintain energy, manage any hormonal symptoms, and fully embrace the festive joy. Our aim with this is to offer a comprehensive approach to the festive season - a harmonious blend of indulgence and wellness, where celebration and self-care coexist. We want to empower you not just to navigate the holidays but to truly sparkle in health and happiness. So, join us on this journey towards a healthier, more radiant festive season. Let's get that EQUI sparkle!
Morning Rituals and Collagen Edition
Morning rituals can be a powerful determinant of our day's trajectory. They set the tempo for our mood, energy levels, and overall well-being. First up, starting the day with a hot water, fresh lemon and ginger tea can be invigorating for the digestive system. This combination is thought to stimulate gastric juices and blood flow to the intestine, aiding digestion. Researchsuggests that ginger can help with gastrointestinal motility (1), which can aid a morning bowel movement which is key when it comes to hormone balance. Once you have enjoyed this morning ritual, you may want to consider a workout and then breakfast. Regarding exercise, it is generally recommended to work out in the morning as it aligns with our natural cortisol awakening response (CAR), which can make us feel alert and ready to exert energy. Additionally, exercising in the morning has been linked to more consistent exercise habits, (2). What’s more, the timing of coffee and breakfast has physiological underpinnings too. The optimal time for breakfast is within two hours of waking up, to synchronise with circadian rhythms. The natural CAR peaks within 30 to 45 minutes after awakening, so breakfast around this time can utilise the natural peak in cortisol for energy regulation. It's advisable to have coffee after breakfast to prevent potential interference with the body’s ability to manage blood sugar (3).
Finally, using your morning routine to nurture skin from the inside is another step to sparkle this season. Collagen, the protein responsible for skin elasticity and hydration, is naturally produced by the body. However, its production declines with age. Adding Collagen Edition to your morning coffee or matcha latte could provide the amino acids necessary for maintaining skin health, by improve skin elasticity and hydration (4). So, establishing a morning routine that includes a digestive aid like hot water with lemon and ginger, nurturing the skin with collagen, and timing breakfast and coffee intake to align with our natural cortisol rhythms can be beneficial. Engaging in morning exercise can also capitalise on the body's natural energy spikes. These practices, supported by scientific evidence, can promote a day filled with vitality and wellness.
Key Nutrients to Help You Sparkle
A balanced diet replete with vitamins and antioxidants is pivotal in maintaining healthy, radiant skin. Seasonal fruits and vegetables, brimming with these essential nutrients, fortify skin health, endowing it with a natural glow during the festive season.
Vitamin C - this is a powerhouse of skin health, vital for the synthesis of collagen, which ensures skin firmness and strength. It also combats free radicals and can lighten hyperpigmentation, contributing to a more even skin tone. Research has underscored the role of Vitamin C in collagen synthesis and its antioxidant capacity (5). Seasonal fruits like clementines, oranges, cranberries, and pomegranate, as well as vegetables like Brussel sprouts and broccoli, are excellent sources.
B Vitamins – this group of vitamins plays a crucial role in skin health as well as energy metabolism. Niacin (vitamin B3), for instance, has been shown to reduce skin aging, and a deficiency can lead to skin complaints including dermatitis. Moreover, biotin (vitamin B7) is celebrated for bolstering the health of skin, hair, and nails. What’s more, vitamins B6, B12, and B7 (biotin) are pivotal for energy metabolism, aiding in the conversion of food into energy, contributing to your 'sparkle'. B vitamins are abundantly found in whole grains, eggs, and leafy greens, all of which can be incorporated into a healthy breakfast such as a veggie loaded omelette.
Collagen - the structural protein in the skin, collagen, diminishes with age, but its decline can be mitigated through diet and supplementation. Bovine collagen, rich in Type I and III collagen, found in Collagen Edition mirrors the collagens found in human skin, promoting skin elasticity and hydration. Studies, show that supplementation can significantly improve skin properties (6), contributing to a festive sparkle. We have paired super absorbable bovine collagen peptides with the key nutrients needed to support collagen synthesis and make your skin glow and sparkle. Purchase Collagen Edition here.
Omega-3 fatty acids - present in fatty fish, chia seeds, and walnuts, omega 3 fatty acids are renowned for their anti-inflammatory properties, which can soothe skin conditions such as acne and psoriasis. What’s more, research links omega-3 intake with a reduction in skin aging and improved skin hydration (7). Finally, EPA and DHA help maintain the skin's lipid barrier and possess anti-inflammatory properties leading to clearer, more radiant skin.
We created our Oil Editions to help you sparkle no matter what life stage you are at. From Beauty to Pregnancy and Menopause, there is an Oil Edition for you that will help you stay radiant and youthful throughout the festive season. So, you can be sure that even if your diet is lacking some of the food’s rich in omega 3 over the festive season, our Oil Editions have got you covered. Shop our Oil Editions here.
Zinc – this mineral plays an integral role in skin repair and regeneration. It can help reduce inflammation and acne-related scarring. Foods like pumpkin seeds, lentils, and meat are rich in zinc although supplementation is beneficial as uptake from some foods can be hindered by other foods. This is why we have included zinc in all our Formulas – from Beauty to Menopause.
Magnesium – this is essential for DNA repair and replication in skin cells, and its anti-stress benefits also help reduce the impact of stress-related skin issues, which may become prominent over a busy period. Dark chocolate and avocados are good food sources of magnesium. So, feel free to indulge in all the dark chocolate and raw cacao this festive season knowing that you are topping up your magnesium levels in the process!
Iron – a deficiency in iron can manifest as pallor and dark circles under the eyes. Ensuring adequate iron intake, from food sources like red meat, spinach, and quinoa, is crucial for a vibrant complexion. Pairing iron-rich foods with vitamin C helps to aid its absorption, so pairing your meals with some of the seasonal fruits mentioned above will really help here!
EQUI Formulas have synergy in that they each contain an advanced multivitamin and mineral complex including all of the above nutrients and more. This female-specific, skin, energy and hormone targeted spectrum of bio-available vitamins and minerals will bolster you diet, giving you all the essential nutrients, you need to sparkle and shine. All you need to do is find your Formula – take our Quiz here
Hydration To Maintain That Sparkle
The festive season can lead to increased alcohol intake, which has diuretic effects that can quickly lead to dehydration. This dehydration can manifest as dry, dull skin, impacting its luminosity and clarity. To counteract this, herbal teas and infused waters offer a hydrating solution that can also be beneficial for the skin. Herbal teas like chamomile or green tea provide antioxidants, which combat oxidative stress in the skin. Green tea, rich in polyphenols, has been associated with improved skin elasticity and hydration (8), helping aid that outer sparkle!
When it comes to alcohol, moderation and pacing are key. Spacing out alcoholic beverages with a glass of water can mitigate the dehydrating effects of alcohol. This not only helps maintain hydration but also can reduce the overall consumption of alcohol. Clear drinks, which are often lower in congeners compared to their darker counterparts, are suggested to potentially lessen hangover symptoms, which is backed up by science (9). Plus, not mixing different types of alcohol can also help in managing intake and reducing the severity of hangovers. Stick to one type of drink to keep better track of consumption and reduce the risk of over drinking.
Finally, incorporating EQUI powdered formulas into your daily routine is a smart hydration hack. These versatile supplements can easily be blended into a nutrient-rich green juice, a refreshing glass of water, or a wholesome smoothie. Not only do they help you meet your hydration needs, but they also provide an extra nutritional boost. With EQUI Formulas, you enhance your liquid intake with added vitamins, minerals, and other beneficial ingredients, ensuring you stay hydrated while supporting your overall health and well-being in a convenient and delicious way. Staying hydrated is crucial for maintaining clear, luminous skin that sparkles, especially when festive activities might increase alcohol consumption.
Mindful Indulgence
As the festive season approaches, it’s easy to be swept up in the abundance of delicious food. Here are some mindful eating tips to help you savour the season's flavours without overindulgence:
Disclaimer: All of the information on this website is provided for general information only, it should not be treated as a substitute for the medical advice of your own doctor or any other health care professional providing personalised nutrition or lifestyle advice. If you have any concerns about your general health, you should contact your local health care provider. No one diet or supplement regime works for everyone and you should always seek help from a GP and registered health expert before making changes to your diet, or before introducing any supplements. This is especially important when pregnant.
References
1. Panickar, K.S. and Anderson, R.A., (2011). Effect of polyphenols on oxidative stress and mitochondrial dysfunction in neuronal death and brain edema in cerebral ischemia. International journal of molecular sciences, 12(11), pp. 8181-8207.
2. Seo DY, Lee S, Kim N, Ko KS, Rhee BD, Park BJ, Han J. (2013). Morning and evening exercise. Integr Med Res. 2(4), pp. 139-144.
3. Smith, H., Hengist, A., Thomas, J., Walhin, J., Heath, P., Perkin, O., . . . Betts, J. (2020). Glucose control upon waking is unaffected by hourly sleep fragmentation during the night, but is impaired by morning caffeinated coffee. British Journal of Nutrition, 124(10), pp. 1114-1120.
4. Asserin, J., Lati, E., Shioya, T., and Prawitt, J., 2015. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of cosmetic dermatology, 14(4), pp. 291-301.
5. Pullar, J.M., Carr, A.C., and Vissers, M.C.M., 2017. The roles of vitamin C in skin health. Nutrients, 9(8), p. 866.
6. Bolke, L., Schlippe, G., Gerß, J., and Voss, W., (2019). A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study. Nutrients, 11(10), p. 2494.
7. Pilkington, S.M., Watson, R.E.B., Nicolaou, A., and Rhodes, L.E., (2011). Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Experimental dermatology, 20(7), pp. 537-543.
8. Heinrich, U., Moore, C.E., De Spirt, S., Tronnier, H., and Stahl, W., (2011). Green tea polyphenols provide photoprotection, increase microcirculation, and modulate skin properties of women. The Journal of Nutrition, 141(6), pp. 1202-1208.
9. Rohsenow, D.J., Howland, J., Arnedt, J.T., Almeida, A.B., Greece, J., Minsky, S., Kempler, C.S., and Sales, S., (2010). Intoxication with bourbon versus vodka: effects on hangover, sleep, and next-day neurocognitive performance in young adults. Alcoholism: Clinical and Experimental Research, 34(3), pp. 509-518