From skin dullness and age spots to dryness, wrinkles and fine lines; discover the best organic essential oils to help you rediscover your youthful glow!
How to sleep better: what actually works, according to the evidence
Most sleep advice is either obvious or wrong. Go to bed at the same time every night. Cut the caffeine. Put your phone down. You already know this. And you’re still lying awake at 2am.
The gap between generic sleep advice and what genuinely helps is wider than most people realise. We looked at the research properly. Here’s what it actually says.
Why sleep feels harder than it used to, and why that’s not just you
Around one in three adults in the UK reports regular difficulty sleeping, and that figure has been climbing for years. This isn’t a discipline problem. It’s biology meeting modern life.
Your body regulates sleep through two overlapping systems: the circadian rhythm, the internal 24-hour clock driven largely by light, and sleep pressure, the build-up of adenosine in the brain the longer you’re awake. When both work in sync, sleep happens naturally. When they’re disrupted by irregular schedules, artificial light, stress, or alcohol, the whole system gets noisy.
Chronic poor sleep affects mood, concentration, immune function, metabolism, and cardiovascular health. The NHS recommends most adults need between 7 and 9 hours a night. Not as a target to chase, but as a basic requirement for the body to do its job.
The systems driving poor sleep are well understood. Most of them respond to the right interventions.
What actually affects sleep quality, and what doesn’t
Not everything that gets blamed for bad sleep is guilty. Here’s a clearer picture.
Light exposure matters more than most people realise. The circadian clock is set almost entirely by light. Morning light, ideally outside within an hour of waking, anchors your rhythm and signals when night is coming.Research published in Current Biology found that just one week of natural light exposure shifted participants’ circadian clocks and improved sleep quality measurably. Evening light, especially the blue spectrum from screens, does the opposite: it suppresses melatonin and delays sleep onset.
Temperature is a real lever. Core body temperature naturally drops as you approach sleep. A bedroom that’s too warm disrupts this process. TheSleep Foundation recommends keeping your bedroom between 15 and 19°C. Not just comfortable, but physiologically useful.
Alcohol is not a sleep aid. It helps you fall asleep faster but reduces REM sleep in the second half of the night, leaving you less rested even after eight hours in bed.A 2018 study in JMIR Mental Health found that even moderate alcohol consumption reduced sleep quality by around 24%.
Stress and sleep form a feedback loop. Poor sleep raises cortisol. Raised cortisol makes it harder to sleep. Breaking the loop usually means addressing both ends, which is why wind-down practices aren’t optional extras.
The sleep routine that holds up to scrutiny
A sleep routine isn’t a wellness ritual. It’s a set of signals you give your nervous system so it knows what’s coming. Consistency is doing most of the work.
Fix your wake time first. This is the single most effective change you can make. Your wake time anchors the circadian rhythm, and everything else follows from it. Sleeping in at weekends feels restorative but creates what researchers callsocial jetlag: the circadian equivalent of flying between time zones twice a week.
Wind down properly. Give yourself 30 to 60 minutes before bed without anything cognitively demanding. Not just passive screen time either. Content matters as much as light. A warm bath is worth trying for a specific reason:immersion in warm water raises skin temperature, which triggers the compensatory drop in core body temperature that initiates sleep.
Keep the bed for sleep. Working from bed, eating in bed, or lying awake scrolling trains your brain to associate the bed with wakefulness. Not glamorous advice. Genuinely effective.
“Your wake time anchors everything else. Get that one thing right and most of the other pieces follow.”
Where supplements fit in, and which ones are worth it
The sleep supplement market is enormous and largely underregulated. Most products don’t have the evidence behind them that their packaging implies. A few do.
Magnesium is the one worth knowing about. It plays a direct role in regulating the nervous system and GABA receptors, which calm neural activity before sleep.A 2012 study in the Journal of Research in Medical Sciences found that magnesium supplementation improved sleep time, sleep efficiency, and early morning waking in older adults. The form matters: magnesium glycinate absorbs better than cheaper oxide forms and is less likely to cause digestive issues.
Melatonin works for shifting circadian timing, particularly for jet lag or shift work, but it’s not a traditional sleep supplement. It signals darkness to the brain rather than inducing sedation.The NHS notes it can help you fall asleep earlier but won’t reliably improve sleep quality overall.
L-theanine, an amino acid found in green tea, has decent evidence for reducing sleep onset anxiety without causing grogginess the next morning. A2019 study in Nutrients found improvements in sleep quality and next-day cognitive performance. Worth trying if anxiety is what’s keeping you awake.
Ashwagandha and valerian have both been studied with mixed results. The honest position: the evidence is thinner than most of the marketing suggests.
The products that genuinely help
Good sleep products don’t replace good habits. They remove friction: a bedroom environment that works with your biology rather than against it, and a supplement or two that does what it says.
We look for the same things here that we look for everywhere on Ziracle. Evidence the product works, honesty about what’s in it, and ingredients and manufacturing you don’t need to second-guess. That rules out a lot of what’s on the market.
What makes the cut: magnesium in bioavailable forms, bedding and sleepwear in natural fibres that regulate temperature rather than trap heat, and wind-down products with a genuine physiological effect, not just a nice smell.
You now know what sleep science actually says works. Which means a fixed wake time, a cooler bedroom, and one or two well-chosen products are a real option. No twelve-step routine. No cabinet full of supplements.
Ready to shop for sleep? Browse ourSleep Better goal page. Everything there has passed the same standard on efficacy and ethics. No guesswork required.
Daily habits for mental health: small changes, real results
The wellness industry has a talent for making mental health feel like a second job. Meditation apps, journaling prompts, gratitude practices, cold plunges. All of it presented as non-negotiable, all of it requiring time you probably don’t have.
The research tells a different story. The habits with the strongest evidence behind them are not complicated. Most take under 20 minutes. And the compounding effect of doing them consistently is larger than most people expect.
Why small habits move the needle more than big ones
The brain changes in response to repeated behaviour. This isn’t motivational language. It’s how neuroplasticity works in practice. Consistent small actions reinforce neural pathways more effectively than occasional large ones, because repetition is what drives the structural change.
Research from University College London found that habit formation takes an average of 66 days, with a range of 18 to 254 depending on the person and the behaviour. The implication: habits are built through repetition over time, not through willpower on any given day. Starting small and staying consistent beats starting ambitious and dropping off.
This is also why overhauling everything at once rarely works. Pick one or two habits, do them until they’re automatic, then add more. The evidence supports this approach. The wellness industry largely doesn’t, because it has products to sell.
The habits with the strongest evidence behind them
Not all habits are equal. These are the ones the research consistently backs.
Movement, any movement, regularly. Exercise is one of the most well-evidenced interventions for mental health available. A2023 meta-analysis in the BMJ covering 97 reviews and over 1,000 trials found that physical activity was as effective as medication for depression and anxiety in many cases, with walking, yoga, and strength training all showing strong effects. The dose matters less than most people think: 20 to 30 minutes most days is enough to produce measurable changes in mood, stress response, and sleep quality.
Time outside, especially in the morning. Natural light exposure anchors the circadian rhythm and influences serotonin production. A2020 study in Molecular Psychiatry found that time spent outdoors was associated with lower rates of depression and better mental wellbeing, independent of physical activity levels. The two together are more effective than either alone.
Sleep, treated as non-negotiable. The relationship between sleep and mental health runs both ways: poor mental health disrupts sleep, and poor sleep worsens mental health.The NHS recommends 7 to 9 hours for most adults. Protecting sleep is not a luxury. It’s the foundation everything else sits on.
Reducing alcohol. Alcohol is a depressant that disrupts sleep architecture, raises cortisol, and depletes serotonin over time. Most people know this, and most people underestimate how much even moderate drinking affects their baseline mood. Cutting back is one of the highest-return changes you can make.
Social connection, in whatever form works for you. Alandmark Harvard study running over 80 years found that the quality of relationships was the single strongest predictor of mental health and longevity. This doesn’t require a packed social calendar. Regular, genuine contact with people you trust is what counts.
What gets in the way, and how to actually make these stick
Knowing what to do is rarely the problem. Doing it consistently is.
The most common obstacle is all-or-nothing thinking: if you can’t do the full version, you skip it entirely. A 10-minute walk still counts. Five minutes of quiet still counts. The research on habit formation is clear that partial completion is far better than skipping, because it keeps the neural pathway active.
Friction is the other thing.BJ Fogg’s work at Stanford on behaviour design shows that making a habit easier to start, reducing the steps between intention and action, has a bigger effect on consistency than motivation. Put your trainers by the door. Keep a water bottle on your desk. Move the thing you want to do into the path you already walk.
Tracking also helps, but only lightly. A simple record of whether you did the thing, not how well, not for how long, is enough to build momentum without becoming its own source of stress.
Where your environment does the work for you
The most sustainable habits are ones that happen almost automatically, because the environment makes them easy. This is worth spending time on.
If morning light is one of your habits, sleeping with the curtains slightly open removes a decision. If movement is the goal, a yoga mat already unrolled in your living room removes a barrier. If you want to wind down properly before bed, keeping your phone out of the bedroom removes the temptation.
None of this is complicated. The principle is simple: reduce the distance between wanting to do something and actually doing it. Your environment can work for you or against you. Most people’s environments, by default, work against them, optimised for convenience rather than the habits they’re trying to build.
The products worth adding to your routine
Products don’t build habits. But the right ones can support them.
Magnesium is worth considering if sleep or stress is part of the picture. It plays a direct role in regulating cortisol and the nervous system. Adaptogenic herbs like ashwagandha have some evidence for reducing perceived stress, though the research is less robust than the marketing suggests. A2019 study in Medicine found ashwagandha supplementation reduced stress and anxiety scores compared to placebo, with cortisol levels dropping by around 28%.
Creatine is one most people haven’t considered for mental health, and the emerging evidence is worth knowing about. It supports ATP production in the brain, which is depleted under stress and poor sleep. A2023 meta-analysis in Nutrients found creatine supplementation reduced symptoms of depression, particularly in women and in people with disrupted sleep. The research is still building, but the mechanism is plausible and the safety profile is well established.
A good multivitamin won’t actively improve mental health in someone eating well. But deficiencies in B12, folate, vitamin D, and iron all have documented effects on mood and energy, and most people have at least one gap they don’t know about. A multivitamin is a reasonable safety net, not a solution. Worth having in the rotation if your diet is inconsistent.
For movement and wind-down, the environment matters more than the product. A good-quality yoga mat, a journal, a supplement that does what it says. Nothing you need to spend a lot on. Nothing that requires a new identity.
Everything on Ziracle in this space has passed the same bar: does it do what it claims, and is it made the way the brand says it is. That rules out most of what’s on the market.
You already know the habits that move the needle. Which means the question isn’t what to do. It’s which one you’re starting with tomorrow.
Bloating is something we’ve all experienced before. It’s that unpleasant swelling feeling that has you squirming in your seat or sometimes even doubled over in pain after a big night out or overindulgent Friday takeaway. Experiencing bloating from time to time is pretty normal but when it becomes a consistent feeling, there’s a good chance it could be linked to a more serious underlying problem. There are several potential causes of persistent bloating, from poor gut health and digestive issues to food intolerances. Not only do these issues cause bloating but they can also be detrimental to our mental health, resulting in brain fog, fatigue, and increased stress levels. While cutting out certain food groups such as dairy or gluten can often do the trick in solving these issues, there are also some great health foods that can actually help to stop bloating in its tracks. So in today’s post, we’re sharing some of the best foods to help you beat the bloat while boosting your overall wellbeing in the process.
Kimchi is a traditional Korean dish made from fermented cabbage, typically served as a side or condiment. As well as being a delicious addition to your meal, Kimchi is packed with probiotics; ‘good bacteria’ that aid your digestive system to work more efficiently. When your gut is in optimal health, this reduces bloating and helps to boost mental clarity in the process. Want to add more kimchi to your diet? Shop our range of organic natural kimchi mixes, juices, and sauces in a variety of flavours here!
Not all chocolate is made equal and while milk and white chocolate contain dairy which could actually increase bloating, dark chocolate can actually have the opposite effect. While most of us hardly need convincing to indulge in a bar of chocolate, the health benefits of dark chocolate definitely make us feel less guilty about that post-lunch treat. Dark chocolate contains the highest percentage of cacao, a nutrient-rich substance packed with flavonoids that carry powerful antioxidant properties. Good bacteria in your gut feed on dark chocolate, releasing anti-inflammatory compounds that soothe the digestive system. Discover a variety of delicious dark chocolate bars in a range of blends and flavours with Freedom Chocolate, right here on Veo.
Peppermint tea is often recommended for its ability to soothe digestive issues. Not only is it a refreshing beverage, but peppermint actually has muscle-relaxing abilities that can help relieve intestinal spasms, allowing air to pass through the body more easily. Additionally, peppermint tea can also relieve pain caused by bloating and cramping due to its anti-inflammatory properties making it a popular natural home remedy for gastrointestinal discomfort. Shop organic, natural, and compostable peppermint tea bags from NEMI Teas, here on Veo.
If indulging in one too many alcoholic beverages on the weekend is the cause of your bloating, then kombucha might just be the perfect alternative. Similar to kimchi, kombucha is made from the fermentation process of tea which means it is packed full of probiotics that boost the good bacteria in your gut. This can help to reduce the amount of gas produced in your digestive system, reducing symptoms of bloating in the process. Swapping your next beer for a bottle of kombucha? Check out our range of kombucha flavours here!
Ageing is a natural part of life but while most of us can embrace the idea of growing older and wiser, the physical signs of ageing are often much harder to accept. From increased dullness and age spots to dryness, wrinkles and fine lines; one glance in the mirror can often leave us longing for the youthful glow we once had.
But what causes these signs of ageing?
Although much of this occurs as part of the natural ageing process, there are certain lifestyle habits or poor skincare practices that can often speed this process up. Some of the most common causes include smoking, excessive drinking, sleep deprivation, lack of exercise and over-exposure to the sun’s UV rays. While we can’t reverse time or drink from the ‘fountain of youth’, we can still find natural ways to reduce wrinkles and slow down signs of early ageing.
One of the best natural solutions to reviving ageing skin is using essential oils. These oils have unique properties which can be used to solve an array of skincare issues including reducing the appearance of wrinkles and other signs of ageing.
Which Essential Oils Are The Best For Anti-Ageing?
In order to determine which essential oils are best, it’s important to understand the science behind ageing skin and how these oils can play a role in the process. One of the main factors that impact physical ageing is the presence of free radicals in the skin. Free radicals can be naturally made in the body but can also come from exposure to toxins, pollution, cigarette smoke, and the sun. These are unstable molecules that steal electrons from your skin cells, destroying DNA and causing skin damage. As we age we also naturally produce less oil and can therefore be prone to dry, cracked skin due to a lack of moisture. So any essential oil you choose should have free-radical fighting properties and/or moisturising abilities in order to provide a more youthful glow.
Luckily, we have an amazing range of anti-ageing skincare products right here on Veo that are toxin-free, natural and organic; formulated into luxurious blends that nourish and moisturise the skin while protecting against damage. Discover our top picks below:
This lightweight face oil fights dryness and refines the skin, whilst soothing, protecting, and providing optimal nourishment.
Combining high-quality omega 3, 6, and 9, vitamins A, D, E, and beta-carotene; this antioxidant-rich blend fights free radicals known to cause cell damage in the skin.
Naturally-reparative, Rosehip oil is known for its tissue-regenerative properties, which help to reduce signs of ageing.
Frankincense oil promotes the regeneration of healthy cells and also keeps existing cells and tissues healthy.
With powerful astringent capabilities, this face oil provides potent anti-ageing qualities, targeting fine lines and wrinkles.
How To Use
Apply a few drops to your fingertips and massage into your face and neck.
This plant-based collagen-boosting ceramide-rich formula includes organic cold-pressed Argan oil, Rosehip, Poppy, Hemp, and CBD, specially-made for ageing skin. Rich in fatty acids to protect and lock in moisture creating a barrier, with retinoids to repair, and CO2 extracted full spectrum CBD to help the signs of ageing, to soothe, dull, dry, and irritated skin. Replenishing anti-ageing nutrients that naturally reduce as we age. Skillfully blended with pure essential oils, Orange, Lavender, and Ylang-Ylang to brighten and tone skin by promoting collagen production, as well as rejuvenate, minimise the appearance of fine lines, wrinkles, and long term sunspots by improving cell structure and appearance of tired skin while restoring a natural glow.
Containing cold-pressed organic oils, essential oils and botanical extracts for their soothing, balancing, reparative and nourishing properties.
How To Use
Add a few drops onto clean hands and pat onto cleansed, preferably damp skin every morning and night to lock in moisture. Can also be used on the neck and décolletage. Suitable for everyday wear. When applying take a few moments to breathe in the essential oils for aromatherapy benefits to calm and relax the mind. We always recommend wearing an SPF daily to prevent and protect against premature ageing.
TIP: Use without your moisturiser morning and night if you have oily/combination skin, for dry skin apply your moisturiser on top. Light enough to use under makeup as it is non-greasy, lightweight and fast-absorbing.
A gentle anti-ageing certified organic blend with Sweet Almond, Grapeseed, and Hemp oils together with essential oils including Frankincense, Ylang Ylang, Myrrh, and Sweet Orange for a replenished skin appearance.
Our Radiance Oil is specially formulated not to leave a heavy, greasy, sticky residue. It is quickly absorbed into the skin, leaving a silky smooth, nourished feeling.
How To Use
Shake before use. Use glass dropper to apply the desired amount into your hands and massage neck and face gently until absorbed.
An active, functional serum rich in bioavailable active ingredients that promote cell regeneration and stimulate the formation of collagen, counteracting its reduction due to the passing of time. The rich and precious formulation with Rosemary, Lavender, and Chamomile makes this product suitable for rebalancing skin reactivity subject to pollution and atmospheric changes while regulating deep moisturisation thanks to aloe and sebo-normalising the sebaceous glands. A serum suitable for all skin types, with a light and velvety texture, ideal both as a prevention and for counteracting the appearance of wrinkles and skin relaxation.
How To Use
In the morning apply a dose of serum to a cleansed face, gently tapping and massaging in. Wait a few minutes and apply the anti-ageing cream. Avoid the eye contour area.
Cream suitable for all skin types, with a preventive and supportive action to combat the appearance of skin wrinkles. The active ingredients it contains have a deep moisturising, regenerating and re-epithelizing action, the skin appears immediately brighter, more compact, and relaxed.
The complementary action of Rosemary and Lavender guarantees a sebaceous balance and normalisation of the epidermis. Thanks to its calming and soothing function, the azulene contained in Chamomile acts as an anti-inflammatory, regulating the production of histamine and consequently reducing the harmful effects of external aggression. The formulation with its light and velvety texture ensures rapid absorption.
How To Use
In the evening and morning, apply a small amount to the eye contour area, tapping gently until fully absorbed.
A synergy of rare organic Jasmine Extract, Neroli and Frankincense rejuvenates and heals by promoting the regeneration of healthy, fresh skin cells. Japanese Camellia, Evening Primrose, Apricot, Moroccan Cactus,and Argan are high in age-preventative antioxidants and rich in skin-nourishing fatty acids.
Luxury organic face oil Vega provides a protective lipid barrier that smooths and plumps while preserving elasticity and integrity. It feeds the skin with organic bio-actives to enhance healing, and support the skin’s natural barrier function.
Vega has a rich consistency and is recommended for use at twilight. For people with mature or dry skin, it can also be used in the morning, especially during the cooler winter months.
How To Use
Best used at night on cleansed, toned skin. Place a few drops onto the fingertips and massage into the face, concentrating on problem areas and areas of tension.
Store at room temperature, away from direct sunlight and shake well before use.
For more organic, natural, and toxin-free skincare essentials, head to veo.world/beautyto discover more.
We understand as a society, now perhaps more than ever, the important of talking about mental health and having mental wellbeing. Self-care is an important part of taking care of our wellbeing. Making time for ourselves isn’t always easy, but as and where we can, we should always try and prioritise it on a regular basis. Ever heard the phrase you can’t pour from an empty cup? Know what happens to a phone when you don’t recharge it? Think of yourself, your mind, body and spirit in the same manner. Self-care is an investment and commitment to preserving our physical and mental wellbeing, allowing us feel and be the best versions of ourselves.
Here, Veo World offers you a curated and conscious guide to self-care essentials and indulgences that enable you to make the most of your ‘me time’. When it comes to self-care, it’s important to remember that there is no one size fits all. Self-care is incredibly subjective and personal. But having said that, we all need to take some downtime in some form or another and after the chaos of present times and past years, heaven knows we could all use some more TLC. So without further ado, here’s you’re Curated Guide to the Self-Care You Deserve…
Omvits | Vegan Multivitamins & Minerals
Self-care isn’t just about mental wellbeing, it’s about looking after our physical health too. A lack of adequate nutrition can lead us to feel lethargic, and just not like ourselves.
These carefully balanced vitamin and mineral supplements offer a convenient way to top-up your diet and meet your daily requirements. Offering a generous dose of 13 vitamins and 11 minerals, you’ll be able to fill the gaps in your diet, whilst still staying within the safe dosage limits and without any use of palm oil. They’re suitable for veggie and vegan diets and the pouches are 100% plastic-free, biodegradable, compostable and recyclable too!
Inhala Soulwear | Eagle Spirit Recycled Natural Rubber Yoga Mat
Yoga’s origins can be traced to northern India over 5,000 years ago practice. Today, it is a global phenomenon with people practicing in all corners of the globe. It’s benefits range from improving flexibility, reducing stress, improving mental health, reducing inflammation and anxiety, whilst also helping you sleep and boosting your mood.
Inhala Soulwear was founded by two Peruvian yogis who decided to create an authentic and mindful soulwear brand. The vision was to create a tribe with a lifestyle true to its kind. Born in Peru, Inhala, or to inhale in English, opens the initial doorway connecting mind, body and soul.
Their Eagle Spirit Eco Yoga mat promises to elevate your practice to the highest of Pranas, with guaranteed performance, soft grip for life and anti-skid feature when met with water. This mat is suitable for all kinds of practices whether you’re a beginner or an advanced yogi.
Taking care of our skin is also a great way to practice some self-care and love. As the bodies largest organ, skincare cannot be underestimated. Botany Blends’ deliciously scented Sunbird Organic Body Oil flirts with and uplifts the senses. It’s the colour of sunshine and when applied is said to be reminiscent of fresh summer mornings.
The feel-good aroma evokes happiness and uplifts the senses. For best results, use relaxing deep touch pressure, applying directly after bathing to lock in hydration. Gently massage the oil into the skin and inhale the aroma to uplift the senses and boost that feel good factor.
Nikki Hill Apothecary | Relaxation & Calming Herbal Leaf Tea
This Relaxation Herbal Infusion tea is perfect to help you unwind and relax anytime of the day. This delicious blend has been formulated with herbs that have been traditionally used to calm the mind and body. So sit back, relax and allow your body to enter a state of pure relaxation.
Essence No1 | Natural Vegan Soy Wax Candle Dark Pomegranate
Who doesn’t love a candle for a bit of ‘me time’? Essence No.1 candles not only offer luxury fragrances, they are also vegan, cruelty free and committed to sustainably sourcing all products and materials. Their eco-friendly, vegan soy wax is ethically sourced from GMO free suppliers.Their sleek, stylish jars are made from recycled materials and also be recycled after use. The labels are printed on recyclable material, using water based, earth safe ink.
SuperfoodLx’s pure and intensely rich, whole plant cannabis extract is sourced from a small organic farm in the Netherlands. Whether you are new to taking CBD or a seasoned connoisseur, this organic blend is sure not to disappoint as it helps to reduce joint inflammation, reduce feelings of anxiety, improve sleep patterns, support mood management with noticeable pain relief within 10-15 minutes. Oh, it’s also vegan and gluten free!
The Mood Club | ‘Exciting Plans’ Sustainable Lined A5 Notebook
At first glance, you might be wondering why a notebook is relevant here. Well, journalling is another popular practice of self-care, with many studies showing that regular journalling can improve your mood and give you a greater sense of overall emotional well-being and happiness. It is also said to help strengthen memory and reduce stress and anxiety. You don’t even have to think too much about it. Sometimes just putting pen to paper and scribbling out your thoughts freely can help offload them and offer us a feeling of release. Why not have a go at incorporating some journalling into your self-care routine?
We hope that this Curated Guide to Self-Care has offered some suggestions that resonate with you and your lifestyle and values. It goes without saying that just like life itself, feelings are fluid and inconsistent. We all have good days and bad days. That is the very nature of being human. The above guide is in no way intended to replace professional medical help and if you are struggling with your mental heath, we would encourage you to reach out to either a doctor, counsellor or even just a friend or family member. There is no shame in admitting when we’re not okay and reaching out is often the first step to things getting better.
Let’s wrap things up with a little positive affirmation. Place your hand on your heart and say out loud ‘I am grateful for my life force and energy’.
Being human can be complex, miraculous and sometimes difficult. Our mental health can fluctuate throughout our lives, caused by any number of internal and external factors. Thankfully, overtime, there has been overdue but vital awareness and action surrounding mental health. As we collectively, as a society, and individually come to understand the importance of wellbeing that encompasses not just the body but the soul and mind too.
However, many things we now deem as social norms that can also be taking a toll on our mental health. Multiple studies have found a strong link between heavy social media use and an increased risk for issues like depression, anxiety and loneliness (HelpGuide). Meanwhile, according to Re-wilding Britain, people in modern industrial societies spend 90% of their time indoors in artificial, temperature-controlled environments. There is a wealth of research that illustrates how disconnection from nature is linked to mental and physical illness, from anxiety and depression, to heart disease and fatigue.
In our often fast-paced lives, finding or making time to prioritise self-care and things that serve our mental wellbeing has never been more important. Reminder: you can’t pour from an empty cup. From social media detoxes and spending time outside in nature to enjoying a self-care pamper session, there are many things we can do to take care of our mental health. But, they don’t all have to be big either.
Small daily habits, or weekly rituals can often be enough to help us find the balance we need to feel overall mental wellbeing. Mental wellbeing and self-care looks different for everyone too. If you’re not sure where to start or you’re looking for some inspiration to further boost your wellbeing, we’ve put together a rather handy guide of our top ethical products to help boost mental wellbeing.
10 mindfulness products to boost your mental health
1. Pamoja – The Mini Experience Set Cleaning Balm, Beauty Oil, Face Cream, Organic Cloth
Ideal for normal, dry, dehydrated and tired skin, the set lasts around one month, the perfect amount of time to feel closer to nature and see results in your skin.
2. Yield – Nootropic Gummies Sharpen Your Brain Supplements
Wellness reimagined, Yield are a 360° gummy supplement range to help you optimise your life. Yield say “Pills and capsules are boring!”, so they’re raising the bar when it comes to flavour. Their unique blend of adaptogens yield aims to sit at the forefront of innovation in the supplement space. The packaging is 100% recyclable, their products are vegan friendly and they offset their carbon by planting trees.
Nikki, the founder of Nikki Hill Apothecary, is a fully qualified Naturopath, Clinical Nutritionist and Medical Herbalist and women’s hormone expert. Using the wisdom of traditional knowledge, alongside accurate scientific research and extensive clinical experience, Nikki has formulated a premium range of products to help alleviate the most commonly experienced female hormonal complaints, including:
Ancient Persian legends describe a mythical plant known as Haoma. Sprigs of this plant were brought to earth by divine birds and bestow vitality and health. Haoma is built on the power of plants. They take pride in using only certified organic, pure plant ingredients. Haoma also has a team of chemists and herbalists combine high quality, clinically proven plant ingredients with carefully selected bio-engineered compounds to create powerful and effective formulas.
5. The Mood Club – For Me Sustainable Positive Mood Cards
The Mood Club creates mood cards for a positive mindset. It might not always feel this way, but developing a positive mindset is possible for anyone. It’s not about being superhuman or just trying harder but more about small daily habits that make positivity possible. The Mood Clubs mood cards are designed to do just that. Each of the 20 cards has an easy activity for you to try that encourages self-reflection, growth and a positive mindset.
Ingredient 5HTP is a precursor to serotonin, the ‘feel good’ chemical messenger which helps regulate our emotions, appetite and sleep cycle. Recommended for those living stressful lives (especially new parents, students, those lacking in or struggling to sleep, those with lifestyles which limits access to sunlight) it also helps to avert stress related hair loss by using premium superfoods to regulate emotions, appetite and the sleep cycle. Previous users report feeling more peaceful within 7 days, a decreased anxiety response within 7 days and an improved sleep cycle within 10 to 21 days.
100% vegan, cruelty-free and gluten free, this pot contains 1 months supply (2 per day) or 2 months supply (1 per day).
7. Mission C – CBD Oil Relief
Disclaimer: this product is not available for sale to anyone under the age of 18
It helps to relieve pain and inflammation with: + Broad Spectrum CBD: organically grown and extracted from hemp plants in Arizona. + Black Pepper: natural herb known for powerful anti-inflammatory and anti-oxidation properties. + Limonene: natural terpene known for anti-inflammatory, antioxidant, and anti-anxiety properties. + Turmeric: natural herb known for digestive system, immune system and joint health support.
Physical and mental health are often interlinked and King’s Fund identify that physical health problems significantly increase the risk of poor mental health. By taking steps to maintain our physical health, it can holistically and literally have a positive impact on our overall mental wellbeing.
This Ebook pack contains two guides and workbooks on Intuitive Eating and Mindful Eating. These guides are backed up by plenty of psychological research and are useful for anyone looking to improve their relationship with their food. The guides are easy to follow and include plenty of information on how to recognise your body’s natural hunger cues, how to eat more mindfully, what is intuitive eating and lots more. The workbooks include lots of questions that are helpful in guiding you to adopt a healthier relationship with food, leaving you feeling happier and less stressed.
9. Luma³ – Premium Oak Meditation Lamp
When we are stressed our body activates our “fight or flight” mode via our sympathetic nervous system. Spending too long in this mode can leave us feeling exhausted and lead to long term health complications.
Luma³ guides us back into the “rest and digest” mode by using conscious breathing to activate the parasympathetic nervous system.
The Luma³ is with you whenever you need a moment of calm. Reduce stress with guided 5 minute breathing exercises. Stay focussed all day with gentle hourly reminders to take a short break. Sleep better thanks to a relaxation routine at bedtime.
Vibrant rich colours work in the office, at home or at night thanks to ambient light sensing.
Perfect to de stress and pamper yourself or a loved one with a hydrating massage candle. Scented with natural essential oils lemon, mandarin and grapefruit for a refreshing, sweet and calming scent that fills the room.
11. The Give Yourself Kindness Journal
The Give Yourself Kindness Journal, loved by experts and professionals, is your go-to for a more compassionate you. It helps you swap self-judgment for self-kindness, calming your thoughts for a better night’s sleep. No rigid gratitude lists here – just prompts that make gratitude part of your life. Plus, it’s a safe space for all your feelings; offering a kind reminder that no emotion is wrong. This journal contains three months of undated prompts. It’s got 50 self-care quotes and a unique emotional curiosity tool that’s gentle and friendly. Printed sustainably in the UK and delivered plastic-free, it’s your ultimate well-being companion. Feel supported and empowered to navigate the messiness and beauty of life with Give Yourself Kindness.
Perfect for travelling yogis, the JURU Traveller Cork Yoga Mat is super lightweight, compact and foldable so that you can bring it along to wherever your practice takes you — whether that be in your back garden or a distant destination!
It works as an ideal mat overlay on standard studio mats or carpet due to its ultra-thin profile and secure non-slip surface. Crafted from a blend of eco-friendly cork and natural rubber, it is 100% non-toxic, durable, renewable and recyclable.
We all deserve guilt-free rest and good mental health
Making time for our mental health is not always easy. But it is important. Small daily or weekly habits can often be the antidote to many of our stresses, anxieties or worries. We’re all entitled to guilt-free rest and sometimes slowing down is the biggest power move.
However, as an important reminder, while this article offers suggestions to help improve mental wellbeing, they are not to be taken in place of medical advice. Always seek help from a professional when you need it and are struggling with mental health. Recognise that you are never alone.
If you’d like further inspiration and ideas on positive ways that you can take care of your mental health and wellbeing, our archives are rich with ideas and inspiration on Health & Wellness, including one of our most popular blog posts, 6 Daily Habits To Improve Your Mental Health.
From skin cycling to slugging, maintaining healthy skin is serious business! And while we’re sure you’ve probably got your exfoliate, retinol, recovery, and repeat routine down to a science, there’s one external factor you might not have considered: air pollution.
According to the World Health Organisation, air pollution is now considered to be the world’s largest environmental health risk, with levels here in the UK far exceeding the recommended air quality levels needed for a healthy lifestyle.
With harmful toxins being both inhaled and absorbed through the skin, prolonged exposure to air pollutants can wreak havoc not only on our respiratory health but our skin too, causing a range of issues including premature ageing, sensitivity, inflammatory flare-ups, and more!
Introducing, anti-pollution skincare! These skin saviours protect against pollutants and deeply cleanse the skin using active natural ingredients.
So how exactly does anti-pollution skincare work?
Antioxidant-rich formulas containing Vitamins A, C or E work to protect and defend your skin from free radicals that can form as a result of chemical reactions on the skin which can cause premature ageing and dullness. Other formulas which contain activated charcoal, algae, kelp, or even green tea can help to ‘detox the skin’, drawing out toxins and impurities.
What are the best anti-pollution skincare products for cleansing, protecting, and detoxing?
Using the latest innovation in sustainable and natural ingredients, this cleansing oil and makeup remover is infused with oils from leftover Hemp (contains standardised level of natural CBD) & Cranberry Seeds which are natural by-products of the food industry and would otherwise go to waste.
A lightweight oil cleanser that transforms into a light milky cleansing solution upon contact with water, gently, yet effectively dissolving even the hardest to remove face, eye & lip makeup, city pollution,SPF, or heavy post-gym sweat, leaving skin clean and replenished.
Encompassing the science of plants and sustainable practices in this multi-targeted protective facial oil supercharged with eco-certified algae complex, marine actives, and advanced botanicals – carefully selected for skin exposed to stress, pollution, UV irradiation, extreme atmospheric conditions and sleep deprivation.
Rich in plant extracts, like brown algae and sea buckthorn berries, this nutrient-dense, vegan serum helps to activate a calming sensation to strengthen and restore the look of fragile, irritated skin. This light oil is supercharged with antioxidant-rich plant extracts to help to protect against harmful external factors and promote healthy-looking skin.
A restorative, yet gentle day/night cream with a matte finish formulated to effectively target the delicate area around the eyes. It absorbs rapidly, replenishing the skin, and may help tackle puffiness and the appearance of discoloration, fine lines, and wrinkles.
Contains Ectoin®Natural which protects the skin from allergens, air pollution, dryness, and UV light and helps minimise the appearance of wrinkles.
This is Lee, a lightweight water serum concentrate. Formulated with barrier-boosting osmolytes, hydrating ferment actives, and prebiotics. Lee optimises skin hydration levels, promotes skin barrier repair, and supports the healthy functioning of the microbiome through protection against environmental pollutants and stressors.
Loaded with liquorice, rice, and charcoal extracts, this effective powder mask delivers a deep pore-cleansing action, provides the skin with an instant radiance boost, and reveals a clear & smooth appearance. Vitamin C in the shape of ascorbic acid brightens skin and shields it from the DNA-damaging impact of everyday exposure to pollution.
As April unfolds, it not only brings the vibrant colours of spring but also serves as a poignant reminder: it’s Stress Awareness Month. In 2024, amidst the hustle and bustle of our daily lives and mounting social issues worldwide, this annual campaign is arguably more important than ever. This year’s theme, #LittleByLittle, set by The Stress Management Society, underscores the significance of small, consistent steps towards self-care and stress reduction, highlighting their profound impact on mental health and overall wellbeing over time.
In the spirit of this theme, we caught up with Nature’s Journey to explore how they champion wellness through their brand and activities. Join us as we unravel the secrets behind their holistic approach to self-care and discover how their CBD products and practices can pave the way to a more balanced and harmonious existence. Plus, uncover discounted product bundles designed to help you bring a little more balance and self-care into your life – exclusive to Veo!
Hi Leighton, we’d love to get kick things off by hearing the story behind your wellness brand’s creation? Was it a personal journey?
Co-founders of Nature’s Journey (from left to right): Leighton Atchison-Warne, D’Arcy Bond, Pip Elborne.
I’ve worked in the beauty and wellness industry for most of my career, working with some of the biggest names in the business, so I’ve long been convinced of the power of plants to transform how we look and feel – but it was a chance meeting with my now co-founders that led to the creation of Nature’s Journey.
They introduced me to the incredible benefits of CBD – not just for the skin, but for the mind, too. We realised that together, with my knowledge and experience in the industry, and their expertise in cultivation and harvesting of CBD that we had a unique opportunity to do something special, and so Nature’s Journey was born.
Your brand’s mission seems spot-on for today’s world. How do you see Nature’s Journey fitting into people’s lives and why is it crucial for to prioritise self-care, especially in stressful times?
At the heart of our brand is our mantra: ‘an antidote for modern living’ – they’re some of the first words I wrote in my notebook during one of our initial planning sessions, and they’re always front of mind for me.
I really wanted Nature’s Journey to be a brand that people could rely on. A range that offered them the opportunity to take a few moments, every day for themselves.
I think self-care has become a slightly over-used phrase in the past few years – but for me, the interesting thing is that it’s become less about bubble baths and face packs and more about small wins that help you feel more like you again.
Stress affects us all in different ways – for some, it can mean tossing and turning all night, while for others, our mood is affected, or our skin starts misbehaving, so we’ve created products that genuinely help to address these concerns, and aside from the physical benefits of using a great product, there’s the secondary benefit of taking some time to nurture yourself…
Time for a quick crash course! What exactly is CBD, who is it for and why is it making waves in the wellness scene?
(Answered by the Scientific Advisor at Nature’s Journey) CBD is short for cannabidiol and refers to the non-intoxicating component of the hemp plant. It’s a naturally occurring compound, one of many other closely related compounds within the plant which, together are referred to as cannabinoids.
While it feels like CBD is a relatively recent discovery, it has been around for a lot longer. Hemp was in fact one of the earliest plants cultivated by humans, its properties have been used for over 3,000 years, particularly in Asia within Chinese herbal pharmacopeia. It’s only in the last 100 years that its beneficial properties are starting to be identified and fully understood. A significant amount of pre-clinical evidence suggests topical application of CBD may be effective for some skin disorders, such as eczema, psoriasis, inflammatory conditions like acne, and in neutralising free radical damage. Although confirmed clinical efficacy and elucidation of underlying molecular mechanisms have yet to be fully identified.
If someone’s on the hunt for a mood boost or some serious relaxation, what would you recommend from your skincare and aromatherapy product lineup?
If you’re struggling to relax and unwind, I’d recommend The Slow Down Duo (£15, worth £23). A good night’s sleep is essential – and this power couple is the perfect tonic. Just apply a little of the Relax Aromatherapy Rollerball to pulse points (I especially love to massage it into my temples) and spritz our bestselling Sleep Easy Pillow Mist around your bedroom a few minutes before you cosy up for the night. You can thank me later!
If, like me, you get an energy slump mid-afternoon and are tempted to reach for caffeine or a sugary treat, try our Revive Aromatherapy Blend (£13) in your electric diffuser. It’s a cheerful blend of Rosemary, Eucalyptus, Sweet Orange and Geranium essential oils and it really does help to lift the spirits when you need it most.
Then there’s The Self-Care Ritual (£20, worth £30)– I just love this collection (and it’s great value too!) featuring three of our best-sellers for glowing skin and a dreamy night’s sleep. Want restful sleep when both home and away?The Sleep Easy Duo (£20, worth £28) ensures you’re never without a bedtime saviour with, this exclusive duo of our best-selling blend is perfect for travel.
And finally – don’t leave home without The Mindfulness Ritual (£30, worth £39). Think of it as a first aid kit for your mood! Featuring all three of our signature scents in our handy aromatherapy rollerball. Perfect for a mindful moment on-the-go.
In line with April being Stress Awareness Month, how does your brand play a role in promoting holistic relaxation and self-care?
Isn’t it ironic that one of the only times we properly take care of ourselves is when we’re sick? We drink more water, we eat nutritious food, we get outside for some fresh air, we rest… and yet, when we’re ‘well’, we often neglect these things.
Taking proper care of yourself is essential for long term health and wellness, and as the saying goes ‘you can’t pour from an empty cup’, and I believe that something as simple as taking time to really nurture your skin, or to take 5 minutes for some mindfulness practice can really help promote a feeling of holistic wellness.
One thing that I’ve always been super passionate about is scent – and more specifically, aromatherapy. Each of our signature scents are far more than just ‘nice smells’, they’re specifically blended to help restore emotional equilibrium.
Can you tell us more about the eco side of things? How do you keep things ethical and in line with the wellness ethos?
I think that in today’s world, you can’t have one without the other. You can’t be a brand that is promoting wellness, taking care of yourself, and doing good for your body if you’re damaging the planet in the process. It just doesn’t make sense.
When we created Nature’s Journey, we knew what kind of brand we wanted to be, and we designed our brand around that vision. We know that consumers are increasingly looking to brands to do the right thing, not the easy thing.
So, for example, we decided to use glass packaging for our range – it’s more expensive for us than buying plastic. But it’s the right thing. It’s infinitely recyclable and helps protect the product from heat and light. We use uncoated papers and never use laminates so that our cartons can be recycled, too. And we always make our products in small batches, so we never make more than we need, avoiding landfill or waste. We’re also proud to be the first CBD wellness brand to be certified by The Vegan Society, and Leaping Bunny approved. We know we’re not perfect – and there’s still a way to go, but it’s something we care deeply about.
Congratulations on the pending B Corp status! That’s a big achievement. We also hear that you’ve recently had a lot of success at the Beauty Shortlist Awards! Could you tell us more about that and any other highlights you’re especially proud of?
One thing that we were particularly keen to do when creating Nature’s Journey was not only to create amazing, ethical wellness – but also to be a great place to work and a great brand to work with, so for us, B Corp certification seemed like an obvious choice. As you guys at Veo know, it’s a tough and rigorous process – and we’re still on our journey to full certification later in the year, but it just made sense. I love that more and more brands are joining the movement and together, we are creating a force for good.
The beauty and wellness industry is BIG business – and so as a new brand, one of the most important things for us was to get people to discover our range. Maybe we’re biased, but we believe that our range really does deliver on its promises – so we’ve been thrilled to receive so many awards and accolades for our range since we launched. It’s testament to the quality of the formulations and such a huge boost for our small team. And the awards keep coming! – but our lips are sealed for now….!
What’s on the horizon for your wellness brand? Any big plans or dreams to spread the word about CBD and wellness even further?
We’re a small team with big ambitions – and we’re just getting started. We know there’s still a lot of misinformation out there about the safety and efficacy of using CBD, so we’re on a mission to help debunk the myths and help everyone discover the amazing benefits that it can bring to the skin and mind. We’re working hard on some new additions to our range as well as planning some exciting events and pop ups this year, too.
Governments across the globe have started to ban the use of microbeads in rinse-off cosmetic products.
After a Greenpeace petition against microbeads amassed 385,000 signatures, the UK microbead ban came into effect in 2018.
The Netherlands, South Korea, Taiwan, Sweden, New Zealand, France, Canada, and some states in the US have also legislated against microbeads in cosmetics.
India and Italy will follow suit in 2020.
Sadly, there are some microplastics which aren’t covered by the legislation, such as glitter.
The EU is currently considering a comprehensive ban on microplastics in cosmetics, paints, polish and detergents for all members.
The Truth About Microplastic in Our Cosmetics:
What are microbead/microplastics?
Why are microbeads added to cosmetics?
Why are microbeads a problem?
How can we avoid microbead plastic pollution?
What are microplastics and microbeads anyway?
Microplastics are defined as any piece of plastic under 5mm in size.
Microbeads are a type of microplastic that can be added to cosmetics and cleaning products.
They are usually smaller than 1mm and can be listed on cosmetic ingredients as polyethylene (PE), polymethyl methacrylate (PMMA), nylon, polyethylene terephthalate (PET) or polypropylene (PP).
Primary microplastics are pieces such as microbeads which have been intentionally manufactured at a small size. Secondary microplastics are made from larger pieces breaking down in the environment.
Why are microbeads added to some cosmetics?
Microbeads are added to some face and body scrubs for their abrasive qualities.
Their uniform sizes and shapes can make them less abrasive than natural alternatives such as almond, oats, or pumice.
They are cheap to manufacture, so they help companies make big profits.
Microbeads won’t degrade or dissolve in products with a long shelf life.
They are used to add colour or sparkle.
As cosmetic companies compete for sales in the aisles of pharmacies and supermarkets, every brand is looking for a ‘Unique Selling Point’ while maximising their profits.
Brands often redesign and repackage the same products, with the promise of a new formula, better performance.
Constant innovation is a key part of capitalist consumer society, and microbeads grew in popularity until the shelves were full of products ranging from toothpaste and facial scrubs, to glittering bath bombs and hair gel.
But what’s the problem with microbeads?
Microbeads are designed to get washed down the drain, but they are too small to be filtered out by water treatment plants.
This means that they enter the environment through treated waste water. Microbeads are not biodegradable, and will travel through the rivers and into the sea. With nearly 1.5 million microplastic particles in a single tube of facial scrub, researchers at Plymouth University discovered that between 4,594 and 94,500 microbeads may be released with every use.
That’s a whole lot of teeny pieces of plastic in the ocean from just one wash!
When microplastics are in the sea, they attract waterborne toxins and bacteria, which stick to the shiny surfaces.
Microbeads and other microplastics look very similar to food items for fish, amphibians, insect larvae and marine animals, so they often get eaten.
The particles can block digestive tracts and cause other physical problems. Worryingly, the pollutants which have accumulated can enter the human food chain through contaminated seafood.
Microplastics have been found in 73% of deep sea fish as well as every single marine mammal surveyed in the UK.
It’s been estimated that if you eat shellfish regularly, you might be consuming around 11,000 pieces of microplastic a year. Yuk!
How can we avoid causing more microplastic pollution?
Even though the UK has banned microbeads, there are still lots of other ways that microplastic pollution can enter our environment.
With primary microplastics still found in glitter, paints, waxes, polishes and detergents, there is a long way to go before we’ve seen the back of them. Here’s a list of ten simple actions that you can take to help beat microplastic pollution:
Check your old cosmetics for polyethylene (PE), polymethyl methacrylate (PMMA), nylon, polyethylene terephthalate (PET) or polypropylene (PP) and throw them out if you spot these on the ingredients list!
Wear clothes made from natural fibres such as linen, hemp and organic cotton (synthetic fibres such as polyester fleece and polyamide shed microplastics when they are washed).
Choose natural paints, oils and polishes for your home. (acrylics, polyurethane and alkyds all contain types of plastic).
Avoid glitter. (Even ‘biodegradable’ glitter can contain up to 8% plastic.)
Choose shoes made from natural fibres with natural rubber soles.
Make your own natural household cleaning products from simple ingredients such as bicarbonate of soda and vinegar.
Use natural fibre sponges and scrubbers for washing up, household cleaning and bathing.
Switch to loose leaf tea – most teabags are made from plastic – ewww!
Avoid single-use plastic products to help stop secondary microplastic pollution.
Sign the Plastic Soup Foundation’s petition asking the EU to ban microplastics in cosmetics.
When trying to make better lifestyle and health and beauty decision when it comes to shopping we understand it can be difficult and confusing with so many conflicting opinions already out there on the web.
Veo is a destination for consumers who care about the origins of the products they purchase.
A home for unique independent brands who create high-quality sustainable products, which are better for us and the world around us. Our mission is to make the kind healthy green choices simple and easy: “effortlessly ethical”!
It seems as though recently plant based / vegan diets have become increasingly popular and there is quite a lot of attention drawn to the fact that removing animal products from our plate has a benefit in terms of physical health, environmentally and of course… for the animals!
But did you know that some research has made links between a plant based diet and mental health?!
I, myself am a registered associate nutritionist, with a long history of mental health difficulties including anxiety, depression and disordered eating who has a predominantly plant based diet. So I find this up and coming area of nutritional research incredibly exciting!
What does the science say?
For a while now the field of nutritional science has made a connection between the food we eat and our mood.
But why?
Well, preclinical evidence suggests that there is a circular link between the gut, the gut microbiome and the brain and is often referred to in science as the gut-brain axis.
In simple terms that just means that all three of those interlink and affect each other.
Plenty of research now suggests that alterations between the gut-brain connection has implications for neurological and psychiatric conditions.
When referring to the microbiome, I am referring to the community microorganisms that live in the gut, and digestive tract.
When our gut is out of whack and our microbiome if unbalanced, it can cause inflammation of the gut and ultimately this has been connected to both depression and anxiety.
This is because a healthy gut has been linked to the function of a healthy central nervous system.
If you need more convincing that our gut can affect our well-being, well you know the happy chemical serotonin floating around our bodies…?
95% of this mood balancing chemical is released from the gut!
Our bodies are beautiful and clever things, and when we provide the right conditions, our body and brain can work harmoniously together – that includes nutrition!
So does a diet high in plant foods help my mental health?
Research in this field is very current and is still emerging, so there is still lots to be discovered.
But from reading the available scientific literature, it appears that a vegan or vegetarian diet, compared to one including meat, contributes to a more stable and more varied microbiota and good bacteria.
Not only this… Increased fibre has been linked to an increase in serotonin AND it has been shown to increase the levels of good bacteria in the gut!
As both of these factors have been shown to effect mood. An increase of fibre in your diet, is a great AND easy place to start if you are looking to improve your mental health.
What kind of fibre you ask?
Well, fruit, vegetables and wholegrain have been shown in studies to reduce levels of anxiety, depressive symptoms and to have a positive effect on healthy mood states!
This is another reason to boost the number of plants on your plate!
Do I have to be 100% vegan?
Absolutely not. Firstly, vegan and plant based are completely separate things.
Veganism is the avoidance of animal products in every area of one’s life (cosmetics, clothing, diet etc.), whereas plant based is the exclusion of animal products from one’s diet (meat, fish, dairy, eggs).
The rise in popularity of a vegan diet has been amazing for environmental concerns, however it has promoted the growth of the ‘junk food vegan’ diets i.e. those high in processed vegan goodys like ice cream, sugary sweets etc.. (NOT beneficial to your gut – brain health).
A whole foods plant based diet, rich in fruits, vegetables, nuts, seeds, wholegrains and fermented foods is one of the healthiest ways to improved your gut microbiome AND ultimately this can positively impact your mental health.
SO whatever stage of your health journey you are at, I would advise implementing as many plants as you can into your daily intake and avoid or at least reduce foods which will negatively effect your gut i.e. processed goods, artificial sugars and meat.
Remember, you don’t have to be 100% perfect with your diet, but any step towards a more natural plant based diet will have a positive effect on your health.
Which foods do I recommend for a healthy gut and mind?
· All fruits and lots of them (full of anti-inflammatory properties and antioxidants)
· Lots of vegetables!
· Protein sources – beans, pulses, lentils, tofu, tempeh
· And don’t forget to STAY HYDRATED to keep the digestive system happy!
Of course, your mental health doesn’t solely depend on your diet. As well as adding more plants to your diet it is so important to take care of yourself in other areas of your life too.
Getting enough water and exercise (150 minutes a week), as well as spending time with lovely people, getting fresh air and taking time to reflect on your emotions through meditation or journaling are all really important pieces which make up the puzzle which is a healthy brain and mind!
