FITVINE MAG - MAY/JUNE 2019
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6<br />
TIPS FOR<br />
BETTER<br />
SLEEP<br />
If you struggle to get to sleep,<br />
keep waking up at night or<br />
don’t have a good quality of<br />
sleep, you may need to evaluate<br />
your sleep hygiene. Sleep deprivation<br />
can have a negative effect<br />
on the body, impacting cognitive<br />
functions (thinking, concentration,<br />
memory, mood) and sometimes<br />
creating health problems.<br />
So what can you do to improve<br />
your sleep hygiene and get better<br />
sleep?<br />
1. Get into a regular nighttime<br />
routine, and your mind and<br />
body will start to recognise<br />
when it’s time to wind down.<br />
2. Avoid caffeine in the evening.<br />
Enjoy a chamomile tea instead.<br />
3. Try a calming yoga flow<br />
or some simple stretches<br />
before bed.<br />
4. Remove all smart devices and<br />
blue lights from your bedroom<br />
and sleeping environment.<br />
5. Use a pillow mist or room<br />
spray to create a soothing<br />
atmosphere and create a wonderful<br />
sleep environment.<br />
These handy tips have been provided<br />
by Saint Come UK, experts in<br />
aromatherapy. The Saint Come UK team<br />
will be at FitFest Oxford on 15 th June.<br />
Saint Come UK<br />
WHAT IS YOUR MICROBIOME?<br />
he microbiome<br />
is a community<br />
of microorganisms<br />
found on and<br />
within all plants<br />
and animals,<br />
including humans.<br />
The majority of<br />
the microbiome lives in our gut,<br />
and around 10,000 different bacteria<br />
have been identified so far. We<br />
asked Helen Fetzer from Synergy<br />
Worldwide, who will be at FitFest<br />
Oxford in June, for some insight into<br />
the role of the microbiome.<br />
IMMUNITY<br />
The microbes in the gut train, support<br />
and develop the immune system.<br />
They send the immune system<br />
chemical messages to warn it of the<br />
threats and the reaction to take.<br />
BRAIN HEALTH<br />
The gut is also known as the second<br />
brain, because it has more neural<br />
activity than the brain.<br />
14 FitVine<br />
HORMONE<br />
PRODUCTION<br />
90% of serotonin (also<br />
known as the ‘happy hormone’)<br />
is made in your gut,<br />
along with GABA and melatonin,<br />
the calming hormones<br />
that help to regulate sleep.<br />
DIGESTION<br />
Microbes help<br />
breakdown<br />
food particles<br />
to release energy, as well<br />
as synthesising vitamins<br />
so our bodies can absorb<br />
nutrients.<br />
We can positively influence<br />
the balance of our<br />
microbiome and our gene<br />
expression by developing<br />
better, healthier<br />
daily habits. A<br />
healthy gut is a<br />
healthy you!<br />
Synergy Worldwide
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