Daily supplementation with Vitamin D recommended by Public Health England
Summer has arrived and the sun is higher in the sky which will help build up your body’s vitamin D store. But with so many of us isolating and spending more time indoors, a daily 10mcg supplement of vitamin D is now recommended by Public Health England. Some foods such as oily fish, eggs and fortified cereals contain small amounts of vitamin D so make sure to also add them to your diet for an extra top-up.
Ashwagandha found to improve sleep quality
Long used in Ayurvedic medicine to enhance muscle strength and general wellbeing, the Indian herb ashwagandha has now been studied as a potential sleep aid. A 12-week clinical study[i] of a group of adults aged between 65 and 80 showed that those taking a root extract of ashwagandha reported better sleep quality, mental clarity and general wellbeing than those in the placebo group.
The botanical name of Ashwagandha is Withania somnifera. Interestingly, the somnifera part of the name is derived from the Latin word for sleep.
Spending time in the garden found to improve wellbeing
Spending time in the garden is as good for wellbeing as living in a wealthy neighbourhood, according to recent research carried out by the University of Exeter and the Royal Horticultural Society[ii]. The study also revealed that those who spent time in their garden were significantly more likely to report greater physical activity levels and higher psychological well-being than those who did not. The benefits applied whether they spent their time gardening or simply relaxing.
On your bike!
With social distancing biking to work could become the new commute for many. And with National Bike Week running 6th-14th June encouraging us all to get cycling, here are five easy tips to get you started:
- Seek advice from cycling friends on the best model to buy and shop around. Invest in a comfortable helmet – the lighter the better.
- Try out your route to work at the weekend when the roads will be quieter.
- Start by biking to work once or twice a week to build up fitness levels gradually.
- Make sure you have a good set of lights – a high-visibility jacket is also a good idea whatever time of year it is.
- Keep well hydrated and always have an energy or protein bar in your pocket to snack on if needed.