As winter settles in and the days grow colder, keeping your immune system strong becomes crucial to stay healthy throughout the season. Beyond the usual strategies like diet and exercise, sleep is an often-overlooked yet vital factor in winter immunity. Yes, that nightly ritual isn't just about feeling refreshed, it's a key player in fortifying your body against seasonal bugs. Your secret weapon against winter bugs Sleep isn't just downtime for your body; it's essential for maintaining a robust immune system. During sleep, your body produces cytokines: proteins crucial for immune function. These cytokines regulate inflammation and help your body...

From reduced inflammation to better nutrient absorption, going dry this July can be the perfect chance to give your gut a healthy reset. Better Nutrient Absorption Abstaining from alcohol gives your gut the chance to function at its best. This can lead to better digestion land better nutrient absorption of essential nutrients, like vitamins and minerals from your food. Goodbye Leaky Gut Reducing your alcohol intake can significantly contribute to healing the gut lining and reducing the risk of a leaky gut. Having a strong gut barrier acts as a defence against toxins and harmful substances entering the bloodstream. Finding...

The cool, dry winter weather can leave the skin feeling dehydrated, inflamed and sensitive. Here are 3 things to switch up in your routine for the colder months ahead. Keep it warm, not hot: While tempting in the cooler weather, frequent long hot showers can irritate the skin while stripping away the skin's natural oils. Instead of turning up the heat, try to keep things warm, rather than hot. Protein rich in fatty acids: Swap chicken or beef for fatty fish like salmon, mackerel, and tuna. These are rich in omega-3 fatty acids, which have anti-inflammatory properties that can help...

Whether you are a seasoned runner gearing up for your fiftieth event or a beginner lacing up for your first 5 km, keeping your body feeling healthy and refuelled is key. Here are our top tips to get race day ready. Regular Hydration: Runners of all levels should prioritise hydration before, during, and after runs. Aim for 300 - 500ml of water, 1 - 2 hours pre-run. During your run, replenish fluids every 20 minutes with 125 - 250ml of water for short runs (under an hour), and increase to 250 - 500ml every 30 minutes for longer runs. On...