Knowledge

Supplementing need not be an expensive exercise if you follow a targeted approach and are aware of what your individual needs are. You might even save on health costs in the long run. To enjoy optimal health, and to boost your brain and your physiology, supplementation in a smart and educated manner will make all the difference!

Introducing nootropics, specifically selected for your own personal goals, can be a game changer for your brain functioning and brain health. Choose smartly, be patient and let nature’s gifts work for your own Optimised Self!

In honour of Brain Awareness month, it always helps to understand the brain a bit better, be aware of what can go wrong and also know how best to care for your brain with lifestyle changes and nootropic supplements.

It's not uncommon to experience a dip in motivation at times, particularly during winter. However, the cool weather isn't the only cause of this. Did you know a lack of motivation can be sparked by many factors, such as stress, sleep & nutrition, as they often influence one another.

The last couple of months has certainly put a spotlight on a pandemic (not the one you think) that is rampant in our modern society - Depression. Mood disorders. Plain ‘ol feeling sad.

We want to optimise our neurotransmitters so that they can communicate efficiently and process information in the way that you intend them to. But sadly, we often end up with inflammation in our brains that suffer decline or just feel kind of…broken. Even the best machines sometimes require some maintenance to function at their optimal best.

Ah, CHOLESTEROL. That ugly word that gets blamed for so many things. It’s one of those topics in the health world where overwhelming evidence shows that we may have gotten it wrong in the 1950’s, but public perception and the modern standard of care for the problem seems slow to catch up. Cholesterol has over the years been blamed for cardiovascular disease, heart damage and plaque build-up in arteries (atherosclerosis). Truth be told, there’s very little evidence that cholesterol, in and of itself, is something that would increase these risk factors. Yes, you may say, but then how did we get it so wrong, the scientists have studies and why are we still being told to avoid “cholesterol-causing foods”? Well, to put it simply: Cholesterol was the last at the scene of the crime, and it got blamed for what Inflammation did. Believe it or not, cholesterol is actually a protective mechanism. Without cholesterol, we couldn’t live. The list of reasons why cholesterol is important is long, but try think about how critical each of these are to the proper functioning of our bodies: Critical structural element in brain and nervous system tissues (it transports nutrients into cells and is an essential part of membranes). Allows for synthesis of many hormones, like progesterone, oestrogen, testosterone, cortisol and Vitamin D (which is actually a hormone). Insulates neurons. Participates in the immune response. Metabolises fat-soluble vitamins. Produces bile. LDL, the so-called bad guy, is crucial for its benefits to cognition, longevity and hormones. How Did Cholesterol Get such a Bad Rap? When heart disease became more prominent in the early 1900’s, research into the root cause took off and continued for decades. Following a number of rabbit studies where rabbits received cholesterol through diet, their blood cholesterol levels increased, leading to atherosclerosis. Human tests in the 1950’s then showed a relationship between “early death” by heart disease and fat deposits plus lesions being found along artery walls. Boom. Problem solved. In addition, previous research had tied hereditary high blood cholesterol (familial hypercholesterolemia) to heart disease, so it was a very neat solution to name cholesterol as the dastardly culprit. Here is what we know now:  Consuming processed foods, vegetable oils (including those Heart Foundation approved margarines), sugar and overconsuming carbohydrates leads to inflammation. All of these foods cause your blood sugar to spike, and these constant spikes directly result in inflammation. Over time, inflammation weakens the walls of our arteries (that shuttle blood and other nutrients to where they are needed). In an effort to “patch” the weakened arteries and prevent lesions in the artery walls, which would obviously be disastrous, our clever bodies send cholesterol as a sort of filler or band-aid to try to strengthen the arteries. However, as this process continues over time, the build-up becomes too much, arteries become blocked and NOW you have heart disease. Cholesterol was being blamed for the damage caused by inflammation, when in reality it was trying its best to bandage the damage done by other factors. But when someone succumbed to heart disease, all we saw was the cholesterol. Finally, I think it’s important to remember that there is a difference between dietary cholesterol (which the rabbits were being fed) and blood cholesterol and that they’re not directly related. Given how important cholesterol is, our bodies (via the liver) carefully regulates the cholesterol in our bodies, and, on its own, produces 1,000-1,400mg daily (i.e. not derived from food). Cholesterol from food is only a small portion of the cholesterol in our bodies so a statement like eggs and butter will cause heart disease is truly inaccurate. The liver has a clever feedback system which monitors how much cholesterol to make relative to how much it has received from your diet. The more cholesterol-rich foods you eat, the less your liver produces. If you cut out these foods, your liver is just going to make it anyway. So What Exactly is Cholesterol? As with the miracle that is our bodies, it’s always a bit more complex than that. I bet that in the context of cholesterol you’ve heard of Low-Density Lipoproteins (LDL), High-Density Lipoproteins (HDL) and Triglycerides. LDL is bad and HDL is good. We have to stop calling LDL bad and wanting our HDL to be as high as possible! Very simplistically, LDL and HDL aren’t technically speaking cholesterol. Because cholesterol is not water soluble, it can’t move through the body in the bloodstream (fatty acids and blood are like oil and water). The body therefore cleverly packages three fatty acids (cholesterol) together in a combo pack called a triglyceride. These triglycerides have to be carried around by lipoproteins (think of these as little cholesterol taxis), and this “taxi” is then what is called LDL and HDL. LDL’s function is to transport cholesterol from the liver to the tissues (where it can build up if there is inflammation AND the LDL particle size is small (more on this in a minute). This is why it got the rep as the “bad kid” on the block. HDL got known as the “good kid” because its function is to collect the “bad” cholesterol that wasn’t used after it deposited fatty acids and antioxidants back to the liver for disposal (and therefore seen as protective). So is LDL completely innocent? Well, no. There is a further nuance. What is important with LDL is in fact the particle size. Based on your diet, your LDL particles can be big and fluffy like tennis balls (carrying more fat-soluble nutrients), or small and hard like golf balls. If you picture your arterial walls as a tennis net, the fluffy tennis balls can’t get through – it does what it needs to do (is highly cardio-protective) and is shuttled away. The small, hard golf balls sail through the tennis net and start plaque build-up in your arterial walls (and are prone to oxidation), which leads to heart disease. So while LDL may not be the direct cause of cardiovascular disease, it is still a necessary ingredient. Paradigm shift It's therefore important to understand that we need to look at cholesterol and its role in contributing to heart disease in a different way: It is the particle size that’s more important than the mere presence of LDL in your bloodstream. Here is what I believe what we should be focusing on: LDL particle size (there are tests for this, like the LipidPro test) Triglyceride to HDL ratio (the atherogenic index): this is an enormously valuable indicator of potential heart disease which is often ignored and so simple to calculate! You might hear that a ratio of up to 4 is acceptable, but really you want your Triglyceride to HDL ratio to be less than 1 hs-CRP (tests for inflammation): given what we’ve come to understand about inflammation, this is a wildly important blood test to get to ensure that your inflammation is under control (along with blood glucose and insulin testing) HDL that is too high could be an indication of chronic inflammation (HDL is anti-inflammatory), so don’t look at your HDL number in isolation What Role Does Genetics Play? One of the main criticisms against a keto diet is that it raises cholesterol. And this is true. But guess what: saturated fat (butter, animal fat) intake has been shown to increase the big fluffy LDL particles and decrease the small, hard LDL particles. In addition, research has shown that certain types of saturated fats can increase HDL (which improves the Triglyceride to HDL ratio). Important caveat: There are a number of people who will not do well on a ketogenic diet or on large amounts of saturated fat. If you have certain APOE genes, your body would do better with monounsaturated fats like olive oil and avocado oil. If it’s at all possible, it’s such a wonderful intervention to get genetic testing done. But in the absence of this, always be cautious to overdo the saturated fats and structure your diet around Mediterranean-type fats like olive oil. Certain other genetic factors also play a role in how cholesterol is shuttled through your body and how long it stays there, so it’s always good to be aware that we are all unique and a one-size-fits-all diet approach is not appropriate. Statins: Friend or Foe? I was recently chatting to a mate of mine. He is fit, healthy, cycles regularly but not too much, lifts weights and eats a diet with moderate carbohydrate restriction. At his annual check-up, his doctor looked at his total cholesterol (TC) and LDL scores and said that they are “mildly elevated”. This caused my buddy some distress as he wants his health to be perfect. He asked the doc what could be done, and the doctor prescribed the current standard of care: statins. For a healthy guy in his 20’s. Statins are actually a heart medication that have lowering of LDL as a side effect. This means that statins address the symptoms, but not the problem. They work. They lower cholesterol. But there is some serious collateral damage, including muscle problems, cognitive issues, pain, numbness in extremities and elevations in blood glucose, which in turn drive inflammation. Yup. However, it appears that at the heart of the problematic side-effects of statins is their impact on your mitochondria (the power houses of your cells). You may have heard of Coenzyme Q10 (CoQ10), which allows your mitochondria to produce energy and fight free radicals (which basically causes ageing). CoQ10 travels along the same pathways as cholesterol, so when statins stop cholesterol, they stop CoQ10 from getting to your mitochondria and you are left defenceless against free radicals, which in turn causes more inflammation, which is at the heart of heart disease. The very problem it’s meant to solve, is actually exacerbated (not caused) by statins. Shop Here: NeuroActive Coenzyme Q10 The medical community who are aware of these problems are increasingly concerned with studies coming out funded by the creators of statins advocating for statin usage, even when cholesterol levels are considered normal. As my functional medicine doctor recently told me, it takes the accepted standard of care around 20 years to catch up to new information. I’m certainly not advocating that you stop taking statins cold turkey if you’re already on them, but perhaps you should work with a doctor to decide if CoQ10 supplementation could be suitable for you. What I am, however, advocating for is that we ask ourselves why we would blindly take potentially dangerous, expensive statins when this could possibly be addressed far more effectively through lowering inflammation by cutting out these highly-inflammatory foods, taking Omega-3 rich oils and implementing some dietary adjustments that could leave your cholesterol taxis swimming around happily where they would not need to be the last culprit spotted at the scene of the crime? The Wellness Stack The Wellness Stack has combined best-selling products to support optimal well-being for a healthy and balanced state.You can now help your body fight inflammation naturally - SHOP HERE TODAY. Organic Super Greens - Combines 14 Superfoods, veggies and adaptogens to help your body naturally fight inflammation. Bioshield - with Chaga Mushroom is an advanced Immune Support & Vitality formulation designed to support optimal and healthy immune function, support wellness and detoxify the body.  Gut Complex - the next-generation Probiotic, Gut Health & Digestive support product with a synergistic combination of advanced & patented ingredients in order to promote and support optimal gut health.  Closing thoughts A study that has been running since 1948 (Framingham Heart Study) showed that over 40% (and even up to 75%) of heart attacks occur in people with “normal” cholesterol levels, and some people who did have “high” cholesterol never suffered heart disease. It also showed that having cholesterol that is too low (<180) can triple your chances of having a stroke and is highly correlated to poor cognitive function in old age. A host of studies show that cholesterol can have a highly cardioprotective effect, increase intelligence and increase your endocrine function. The moral of the story: looking at your total cholesterol is simply just not a good indication of heart health. Don’t worry too much about LDL but take into account particle size and genetic differences. Humans are complete organisms and your health will depend on a host of inter-related factors, like sleep, diet, exercise, smoking, being overweight etc. All of these factor into a healthy, happy heart and this is what we should be concentrating on. Trust your gut, eat what your body tells you feels good and question the health choices that you make. Your heart and health will thank you for it! Looking for inflammation support supplements? Shop our range of premium products on OPTMZ below: PRIMESELF 4-in-1 Shroom Elixir Powder VitaActive C60 MCT Oil NeuroActive Green Tea Extract NeuroActive Curcumin+ NeuroActive Chaga Mushroom Disclaimer Please note that this is not medical advice and you should always consult a doctor when making a decision on changing, starting or ceasing any medication. This article is intended for information purposes only and should not be construed as medical advice. About Social Media Thea is the founder of Neolaia – Biohacking SA and passionate about all things biohacking, functional medicine, holistic and ancestral wellness. She enjoys the occasional triathlon, is fanatic about yoga and the gym and loves n=1 biohacking experiments more than anything else! Learning about the latest in scientific research for health and wellness and applying this knowledge is what makes her happiest! Instagram: biohack_sa

Lion’s Mane Mushroom has been used in Traditional Chinese Medicine for centuries. It's only recently that it has enjoyed a meteoric rise in popularity across the globe, but the results from studies make it easy to understand why this humble little shroom is earning the title of Super Shroom.

Fasting doesn’t have to be stressful. It doesn’t require any extra equipment and fancy shopping lists. All it needs (to be effective) is a little willpower and discipline. Something is better than nothing, so start today! Set your health goals and experience the benefits of fasting.

If you’ve been waiting for the effects of all that self-care to kick in for a while now it could be that you’re doing all the right things, only to be undermined by an unbalanced gut microbiome.

Unfortunately everyone is affected by stress and we all have to deal with some type of stress throughout our life. Most of us regularly encounter stressful situations of varying degrees and some of us are better equipt than others at dealing with the effects.

Grounding, otherwise referred to as earthing, is the process of “grounding” or reconnecting to the earth's electrical charge, usually by walking barefoot on the ground (earth) or by using an earthing device. 

It’s no surprise that caffeine is the worlds most consumed psychoactive drug! If you are reading this and are anything like myself it’s not rocket science to know that somehow i become a much better, more productive, and approachable human after a hot cuppa in the morning!

Self-care is a vital part of maintaining a good, healthy and vibrant life. It’s a way of living that incorporates behaviours that help you to RESET, letting you feel refreshed and replenished. This ultimately enhances your personal motivation and growth as a person.

Cancer-related fatigue is one of the most common side effects associated with both radiation and chemotherapy. It also occurs during the malignant phase too. Quality of life can be significantly impacted, cancer survivors tend to experience cancer related fatigue and other commonly associated symptoms including sleep disturbance, pain, depression, and anxiety. Pharmacological options are limited and are often associated with further side effects. A natural approach is a safer way to alleviate these symptoms. While there are many ways to reduce symptoms, during active conventional treatment, the focus of this blog is on post-treatment cancer related fatigue/chemo brain.  What is Cancer related fatigue (CRF)? Cancer related fatigue is defined as a persistent, subjective fatigue that interferes with the patient’s ability to carry out normal daily activities. This is different than other forms of fatigue such as overexertion or flu-related fatigue, which is typically resolved with rest and sleep. In cases of CRF, the fatigue becomes pathological when it occurs during normal activities, does not improve and therefore severely impacts a patient’s quality of life. What Causes Chemo Brain?  Scientists believe chemo brain has more than one cause.  In some cases the disease itself or the drugs used to fight the disease that causes cognitive impairment. For others, problems with mental clarity can arise from the stress of having cancer, from lack of sleep, or from developing depression or anxiety. Cognitive difficulties can also arise due to the patient’s age or other health problems not relating to the disease. Ways to BIOHACK Chemo Brain/Fatigue Exercise: Cardiovascular exercise is one of the strongest drivers of brain repair after injury, stimulating the growth of new neurons, facilitating connections between brain cells, and enhancing overall cognitive resilience. Practice Mindfulness: Yoga and Meditation can help your ability to pay attention to detail. These types of practices teach you how to focus your attention. They can also help improve symptoms of depression and anxiety.  Stay organized, have a to do list and ensure that tasks for the day are set out and ready to be completed. Eating a well-balanced diet: A diet rich in antioxidants can be helpful in minimizing cancer therapy-related damage to brain cells and unwanted cognitive side effects from cancer therapy. Therefore, enriching your diet with fruits and vegetables, along with weight loss (if you are overweight or obese), are highly recommended strategies. Get enough sleep: Chronic sleep deprivation damages brain cells, prevents brain regeneration, causes daytime fatigue, and reduces cognitive function. Poor sleep also impairs the basic mechanism that eliminates toxic waste in the brain — a process that primarily happens during sleep. Simple behavioural changes to improve sleep hygiene include avoiding neurostimulants prior to bedtime (coffee, chocolate, beverages with high sugar content, etc.), and minimizing exposure to electronic devices in your bedroom. Meditation and various relaxation techniques can also be helpful to improve sleep. Adaptogens: Most adaptogenic herbs help to increase the body’s resistance to stress but some of these have specific individual quirks that make them a bit more special in assisting Cancer related fatigue/Chemo Brain. Adaptogens to the rescue! Ashwagandha is a traditional herbal medicine that has been used in India for hundreds of years for relieving fatigue and exhaustion associated with physical and emotional stress. A recent study found that Stage 2 and Stage 3 breast cancer patients undergoing chemotherapy reported less fatigue and improved quality of life when the herbal medicine Ashwagandha was used during the course of their treatment. N-Acetylcysteine can be used to combat fatigue felt by those patients who had chemo. One of the reasons fatigue, nausea and loss of appetite occurs is due to liver toxicity. During chemotherapy the liver becomes overburdened with removing toxins within the body. N-Acetylcysteine can assist with supporting the liver to function normally. * This needs to be carefully managed with the help of your practitioner. Coenzyme Q10(known as CoQ10) is a compound that is made in the body. The body uses it for cell growth and to protect cells from damage. Coenzyme Q10 has shown an ability to stimulate the immune system and to protect the heart from damage caused by certain chemotherapy Low blood levels of coenzyme Q10 has been detected in patients with some types of cancer. Thus supplementing with CoQ10 with the guidance of a medical practitioner may be beneficial. (Study of CoQ10 – University of Miami Medicine) Rhodiola Rosea is a traditional botanical medicine that has been used for centuries to increase physical endurance, enhance longevity, and treat depression, fatigue as well as other health issues. Specific to cancer, preliminary studies have shown that Rhodiola Rosea may enhance the effects of chemotherapy in general and potentially reduce universal side effects such as fatigue and cognitive impairment. Cordyceps Mushroom acts as an immune stimulator by raising cancer- and virus-fighting T Cells & enhancing Natural Killer Cells. Thus prolonging the life of white blood cells and improving resolution of infections. Cordyceps has demonstrated anti-tumor properties and also protects the kidneys from chemotherapy side effects. It is one of the most widely used tonics in anti-cancer formulas in Chinese Medicine. No matter what side effects chemo/radiation causes, it’s possible to take steps to increase your quality of life after treatment. Make sure you consult your oncologist beforehand. DISCLAIMER! This blog is made available by OPTMZ. We are not medical professionals, nutritionists or dieticians. Please do not make any changes to your lifestyle or diet without discussing it with your health care practitioner. Every single individual is unique, therefore, you are responsible for all decisions pertaining to your health. The information in this blog is based on research and all content provided in this blog is for informational purposes only. This blog is not intended to diagnose, treat, cure or prevent any disease. Content should also not be considered a substitute for professional medical expertise or treatment.  

The vegan diet has become very popular over the years with more and more people joining the lifestyle. Increasingly more people have decided to go vegan for ethical, environmental or health reasons. Veganuary is a month long movement that aims at encouraging non-vegans to try the vegan diet for a month to see the benefits the lifestyle has. When done right, such a diet may result in numerous health benefits, such as a weight loss and improved blood sugar control. However, a diet based exclusively on plant foods can in some cases increase the risk of nutrient deficiencies. Let’s begin unpacking all you need to know about joining the vegan lifestyle the right way. What Is the Vegan Diet? Veganism is defined as a way of living that excludes all forms of animal exploitation and cruelty, whether for food, clothing or any other purposes. The vegan diet thus avoids all animal products, including meat, eggs and dairy. People choose to follow a vegan diet for various reasons. These usually range from ethics to environmental concerns, but they can also stem from a desire to improve their health. Different Types of Veganism Prominent types of this lifestyle include: Dietary vegans - Often used interchangeably with “plant-based eaters,” this refers to those who avoid animal products in their diet but continue to use them in other products, such as clothing and cosmetics. Whole-food vegans - These individuals favour a diet rich in whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. (Ideal vegan diet). Junk-food vegans - These people rely heavily on processed vegan foods, such as vegan meats, fries, frozen dinners, and desserts. Raw-food vegans - This group of people eat foods that are raw or cooked at temperatures below 48°C. Low-fat, raw-food vegans - Also known as fruitarians, this group limits high-fat foods such as nuts, avocados and coconuts, and instead rely mainly on fruit. Other plants are occasionally eaten in small amounts. As mentioned before, people go vegan for a variety of ethical, environmental and health reasons. Here are a few of the most common reasons: 1.Can Help You Lose Weight. High in fiber - Fiber intake is key for weight loss and overall health. Fiber keeps us satiated and full until our next meal, and also helps prevent the temptation to snack. It also assists with regular bowel movements. They are generally lower in saturated fats - Cutting out animal products significantly reduces your saturated fat intake right off the bat. Plant-Based foods are typically lower in calories than animal foods - You naturally eat fewer calories on a vegan diet, since plants are lower in calories per serving than animal products. Foods like leafy greens, whole grains, fruits, and beans can be just as filling, but have much less fat and fewer calories than meat, cheese and eggs.  2. Can help assist Blood Sugar and Diabetes. By eating a healthy vegan diet low in cholesterol and saturated fat, but balanced enough to include fiber and protein, blood glucose levels can be easier to control. This type of diet, particularly when combined with exercise, can also help to lower blood glucose levels and better manage diabetes. 3.Ethics Veganism is a lifestyle for many who strongly believe that all living creatures have the right to life and freedom. Therefore, they are against ending a conscious being’s life simply to consume its flesh, drink its milk, or wear its skin. Ethical vegans are also opposed to the psychological and physical stress that animals may endure as a result of modern farming practices. 4.Environmental Reasons People may also choose to avoid animal products because of the environmental impact of animal agriculture. A vegan diet is probably the single biggest way to reduce your impact on Earth as it assists not just with greenhouse gases but global acidification, eutrophication, land use and water use. Other Health Benefits of Vegan Diets Vegan diets are linked to an array of other health benefits including : Cancer risk: According to a 2017 review, eating a vegan diet may reduce a person’s risk of cancer by 15%. This health benefit may be due to the fact that plant foods are high in fiber, vitamins and phytochemicals (biologically active compounds in plants that protect against cancers). Heart Health: Vegan diets can boost heart health in several ways. Animal products  (meat, cheese, and butter) are the main dietary sources of saturated fats. Eating foods that contain these fats raises cholesterol levels. High levels of cholesterol increase the risk of heart disease and stroke.  Plant foods are high in fiber, which is linked to better heart health. Animal products contain very little or no fiber, while plant-based vegetables and grains are the best sources. Vegan vs. Vegetarian The main difference between vegetarians and vegans is that although vegetarians do not eat meat, they do consume dairy products, eggs, or both. The vegan diet excludes all products with animal-based ingredients. Foods to Avoid Vegans avoid eating any animal foods, as well as any foods containing ingredients derived from animals. These include: Meat and poultry: Beef, lamb, pork, veal, organ meat, wild meat, chicken, turkey, duck, etc. Fish and seafood: All types of fish, anchovies, prawns, squid, calamari, mussels, crab, lobster, etc. Dairy: Milk, yogurt, cheese, butter, cream, ice cream, etc. Eggs: From chickens, ostriches, fish, etc. Bee products: Honey, bee pollen, bee wax, etc. Animal-based ingredients: Whey, casein, lactose, egg white albumen, gelatine, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3 and fish-derived omega-3 fatty acids. Foods containing these ingredients include some types of beer and wine, marshmallows, breakfast cereals, gummy sweets, and chewing gum. Foods to Eat Health-conscious vegans substitute animal products with plant-based replacements, such as: Tofu, tempeh and seitan: These provide a versatile protein-rich alternative to meat, fish, poultry and eggs in many recipes. Legumes: Foods such as beans, lentils and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting and proper cooking can increase nutrient absorption. Nuts and nut butters: Especially unblanched and unroasted varieties, which are good sources of iron, fiber, magnesium, zinc, selenium and vitamin E. Seeds: Especially hemp, chia and flaxseeds, which contain a good amount of protein and beneficial omega-3 fatty acids. Calcium-fortified plant milks and yogurts: These help vegans achieve their recommended dietary calcium intakes. Opt for varieties fortified with vitamins B12 and D whenever possible. Algae: Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine. Nutritional yeast: This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavour. Pick the vitamin B12-fortified varieties whenever possible. Whole grains & cereals: These are a great source of complex carbs, fiber, iron, B-vitamins and several minerals. Sprouted and fermented plant foods: Miso, sauerkraut, pickles, kimchi and kombucha often contain probiotics and vitamin K2. Fruits and vegetables: Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, kale are particularly high in iron and calcium. Risks of Veganism and How to Minimize Them Favouring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones instead is important for everyone and not only vegans. Those that follow poorly planned vegan diets are particularly at risk of certain nutrient deficiencies. Studies have shown that vegans are at a greater risk of having inadequate levels of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium and zinc. Your genetic makeup and composition of your gut bacteria also play an important role regarding your body’s ability to derive the nutrients you need from a vegan diet. There are different ways to minimise the likelihood of deficiencies such as; Limit processed vegan foods. Eat fortified foods (especially those enriched with calcium, VIT D & VIT B12). Adding seaweed or iodized salts to diet. Avoiding tea or coffee during meals. Taking a Vitamin C supplement while eating iron rich foods to assist better absorption of iron. Supplements Vegans should Consider Vegans unable to meet their recommended nutrient intakes through foods or fortified products alone should consider taking supplements. The following supplements can be particularly beneficial while following a vegan diet: Vitamin B12 Vitamin D Long-chain Omega-3s EPA and DHA: Sourced from algae oil. Iron: Should only be supplemented in the case of a deficiency. Calcium: Calcium is best absorbed when taken in doses of 500mg or less at a time. Zinc: Zinc gluconate or zinc citrate forms. *Not to be taken at the same time as calcium supplements. Closing thoughts Individuals may choose veganism for ethical, environmental or health reasons. When done right, the vegan diet can be easy to follow and may provide various health benefits. Veganism is not for everyone and that's ok! But what we do suggest is that you at least try to eat a diet that includes more plant based items as every little change in the plant based direction can make a massive impact in the end! DISCLAIMER! This blog is made available by OPTMZ. We are not medical professionals, nutritionists or dieticians. Please do not make any changes to your lifestyle or diet without discussing it with your health care practitioner. Every single individual is unique, therefore, you are responsible for all decisions pertaining to your health. The information in this blog is based on research and all content provided in this blog is for informational purposes only. This blog is not intended to diagnose, treat, cure or prevent any disease. Content should also not be considered a substitute for professional medical expertise or treatment.

With the COVID19 pandemic still on the rise, health and wellness has become a hot topic as many look to various supplements, tools and lifestyle changes to improve their overall well-being. This is why our biohackers over at OPTMZ have decided to out together a short list of their top immune boosting supplements.

When was the last time you woke up feeling energized and ready to tackle the day? When was the last time you woke up before your alarm and did not feel the need for caffeine? Chances are it has been a while!

Red Light Therapy is the latest craze in the health industry and with good reason. Some reports have shown that Red Light Therapy (RLT) has been effective in treating a wide range of health problems from pain, inflammation, pigmentation and even acne. What is Red Light Therapy? Red Light Therapy is a non-invasive therapy also referred to as low-level laser therapy (LLLT) or photo biomodulation. This is the act of using red light (or near-infrared light) for beneficial properties on the body. It makes use of specific wavelengths to penetrate deep through the skin. Once the light has been absorbed by the body it is converted into cellular energy! All living organisms require ATP cellular energy to function and survive, and Red Light Therapy helps restore and enhanced ATP production, assisting in cell rejuvenation, repairing of damaged cells as well as enhancing cell functioning. Red Light Therapy doesn't damage the skin surface, making it safe and painless to use. Read more about the science of Red Light Therapy Here. Does Red Light Therapy Work? YES! Red Light Therapy does work, it has even been FDA approved! Infrared wavelengths penetrate deep into the skin and creates a chemical reaction in the mitochondria of your cells. This stimulates energy production and boosts cell regeneration, resulting in more ATP energy and enhanced cell signalling, enabling cells to respond better to damage and repair themselves more effectively. Red Light Therapy also works on the lymphatic system which assists your body in the detoxification process by increasing blood flow. There are 3 variations of Red Light Therapy which target specific problems: Red Light (630NM & 660NM): This is ideal for increasing the mitochondrial functioning in cells to produce more cellular energy, leading to several skin benefits such skin inflammation, smooth skin tone, repair sun damage, fade scars & stretch marks and more! Near-Infrared Light (850NM): This is ideal for penetrating deeper than red light through skin & bone. Near-Infrared is used as a therapeutic device to assist with the treatment of a variety of injuries. Yellow/ Amber Light (580NM): This is ideal for creating primary cellular movement at the top layer of skin. Yellow light has shallow skin penetration and can be effective for skin issues involving redness. Yellow Light can be used in conjunction with red light for deeper healing and faster recovery treatment. This combination of wavelengths may enhance blood flow circulation, enhance your skin complexion, increase muscle recovery, reduce skin redness & irritation and so much more. Red Light Therapy is unique in the way that it works from the inside out, allowing us to have another tool other than supplements to take our heath routine to the next level. How long does Red Light Therapy Take To Work? You can experience benefits of Red Light Therapy in a matter of days. Some results may take up to a few months depending on areas that need to be repaired. Red light occurs naturally in our environment and is required by our bodies for functioning. Red Light Therapy tools are safe to use daily, with the recommended time per session being 10-20 minutes. There is a plethora of results from the medical community which supports the positive results of using Red Light Therapy for health, repair & recovery. It's important to consider what you put into your body, but it's also important on what you do on the outside to ensure that we live a healthy and optimized life. Benefits of Red Light Therapy Promotes wound healing Repairs damaged tissue Speeds up muscle recovery May improve natural hair growth Speeds up wound healing Improves collagen production Helps mend damage cause by the sun Assists with scar healing on skin Relives pain and inflammation Assist with radiant skin Better quality sleep and more Conclusion Red light therapy has been used for decades, and for decades it has proved useful. Red Light Therapy has shown promising results in multiple areas, the biggest being reducing pain and inflammation. There has been huge advances in clinical research and light technology resulting in widespread use of light therapy treatments, even in the comfort of our own home. Light therapy tools & products are now available on OPTMZ. True Dark Energy Square is a light emitting therapy product that delivers optimal Yellow, Red, and Near-Infrared light wavelengths. Other products that True Dark has developed to optimize our daily lives include Blue light blocking glasses and red light bulbs. For more on how these can benefit you visit our website!

The majority of people leave the first 60 minutes of their morning to chance and miss out on starting the day the best way possible, not realizing that these 60 minutes should be considered the most important of the day! This is where you set the tone, pace, and mood for the day ahead!