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The cold weather can take a toll on your immune system. That's why it's important to make sure you are taking Immune Boosting vitamins. In this blog post, we will discuss the top 5 Immune Boosting vitamins that you should be taking this winter!

Vitamin C and Rutin - The Power of 2

Vitamin C is one of the most important Immune Boosting vitamins, but have you heard of Rutin? Rutin is a plant compound that helps strengthen blood vessels. Together, these nutrients help to keep the immune system in top condition. Together they help protect your cells from damage and aid in the production of white blood cells - essential for fighting off infection.

While you may think of oranges when it comes to Vitamin C, this nutrient can actually be found in loads of fruits and vegetables. Check out the list below for some foods that are high in Vitamin C also think about how you could add these to your diet!

Foods that contain Vitamin C:

Rutin

Rutin is a citrus flavonoid glycoside found in many plants, including citrus fruits, buckwheat, and asparagus. Hold on a what?

Flavonoid glycosides is flavonoid that helps protect plants against harmful solar radiation. But it's got benefits for humans too!

Rutin has been traditionally used as a medicine for treating hemorrhoids and capillary fragility, and is also known to be an antioxidant and anti-inflammatory agent.

Foods that contain Rutin:

If you're looking for an Immune Boosting vitamin, Vitamin C is a great place to start. This nutrient can be found in a variety of fruits.

Vitamin D

Vitamin D is another Immune Boosting vitamin that is important for maintaining a healthy immune system. Vitamin D is a fat-soluble vitamin that's stored in the liver and fatty tissues. It can be gathered from food sources, such as eggs, fish, and fortified dairy products.

However, the best source of vitamin D is exposure to sunlight. The body produces vitamin D when the skin is exposed to ultraviolet B (UVB) rays from the sun. We're taking natural sunlight here, not sunbeds!

Vitamin D helps to regulate the immune system and has been shown to reduce the risk of respiratory infections.

Vitamin D plays big role in regulating the immune system overall and is another essential vitamin for a healthy immune system.

There is some evidence that suggests that vitamin D deficiency may be linked to an increased risk of respiratory infections, such as the flu as well as possibly even Covid 19. One study found that people who took a vitamin D supplement were less likely to get the flu than those who did not take a supplement.

Vitamin E

Vitamin E is an Immune Boosting vitamin that acts as an antioxidant. Antioxidants help to protect your cells from damage and can help to improve your immune system function.

Vitamin A

Vitamin A supports the body's natural defences by helping to produce white blood cells in the body as well as antibodies all in a bid to fight off infection. Vitamin A also helps to regulate the Immune system. Deficiencies in vitamin A have been linked to increased susceptibility to infections, such as measles as well as diarrhea.

Vitamin A is found in a variety of foods and vegetables across the board, including dark leafy greens such as chard or spring greens for us in the UK.

Here are some greens that are packed full of Vitamin A:

Fruits High In Vitamin A

Vegetables High In Vitamin A

Zinc and immune function

Zinc is an Immune Boosting vitamin that is essential for a healthy immune system. Zinc helps to fight off infection and can help to improve your Immune System function, actually Zinc is an essential mineral that plays a vital role in many different bodily functions!

Zinc is involved in several different aspects of immunity, including cell-mediated immunity, humoral immunity, and inflammatory responses.

Zinc is essential for the development and function of immune cells. It is required for the activation of T-cells, which are a type of white blood cell that helps to fight off infection. Zinc is also necessary for the production of antibodies, which are proteins that help to neutralize foreign invaders such as bacteria and viruses.

Foods Rich in Zinc:

Shellfish and Seafood

Seeds

Dairy and Eggs

Funigi High In Zinc

The key takeaway

Clearly there are lots of vitamins and minerals that go into boosting your immune system. There are many vitamin supplements that play a key role in immune health. But fundamentally supplements are exactly that "supplements" they should t to supplement potential efficiencies. But a healthy lifestyle and a balanced diet with lots of varied nutritional key to staying healthy long terms.

I used to take Vitamin C only after I got a cold or felt sick. Now I take a different approach, a preventative approach of looking after my body and its defences as best I can. Vitamin C supplements and general intake is key to so many functions in the body. I am here to share some of its significant benefits. 

Vitamin C has long been associated with the immune system and the go to when you get a cold​​. However, there are an array of benefits that vitamin C has and key functions which it supports within your body. Making it a very important vitamin to stay topped up on!

Vitamin C, which is also known as ascorbic acid, cannot be made within the body. Nor can it be stored within your body- meaning to keep your levels sufficient, ascorbic acid needs to be consumed on a daily basis. It falls under the category of essential nutrients. This is because it is essential for normal physiological function within your body, but the body cannot produce it. Health, growth, and disease prevention are all dependent on essential nutrients, such as vitamin C.

If you are looking to get your vitamin C content up through your diet, look out for citrus fruits such as oranges and grapefruit. Other great sources include peppers, strawberries, blackcurrants, broccoli and brussels sprouts. 

The NRV, or nutrient reference value, for Vitamin C is 80mg. This is an EU guideline on the daily amount of vitamin c required to avoid a deficiency, for the average healthy person.

Vitamin C & Immunity

Vitamin C is commonly associated with immunity, and for good reason. I still remember when I was at school being told to drink a carton of orange juice when I had a cold- now I realise it was to give me a boost of Vitamin C levels. Studies of Vitamin C supplements have shown they reduce the symptoms and severity of a cold. They also have shown to reduce the duration of the cold.

Why is Vitamin C linked with immunity? Vitamin C is integral to many parts of the immune system, specifically in the functioning of immune cells. A vitamin C deficiency can weaken the immune system and increase the chances of infection.

Vitamin C is commonly found in white blood cells. White blood cells are a critical part of the body’s immune system. They support the body to fight infection and other diseases.The immune system, for instance, relies on T-lymphocytes, a type of white blood cell. Vitamin C keeps these cells alive and operational.

Vitamin C- an antioxidant fighting disease

Vitamin C is a powerful antioxidant. Antioxidant is a term we often hear, but what does it mean? When the body detects free radicals, an antioxidant donates an electron and neutralises the free radical, reducing its ability to damage the body.

Why should we get rid of free radicals? Free radicals are atoms or molecules with an odd number of electrons. Free radicals are not all bad though, our body needs certain amounts of them as they play an important role in many biological activities within the body, such as cell division. They also help cells talk to each other and they help your body defend against infection. 

If free radicals overwhelm the body’s ability to regulate them, a condition known as oxidative stress occurs. Oxidative stress has been linked to the development of many illnesses, such as cancer, Alzheimers, diabetes, inflammatory disorders and chronic fatigue syndrome.

Therefore, antioxidants such as vitamin C, are so important to keep your body strong. Consuming more vitamin C, studies show, can increase your antioxidant levels significantly. As a result, it supports your body to fight inflammation and oxidative stress. Speaking of antioxidants, you should also checkout Rutin if you've never done so before! They are powerful together.

Vitamin C and wound healing 

Vitamin C is involved in many phases of wound healing and research shows that Vitamin C can increase the speed of wound healing. Vitamin C is essential for the synthesis, secretion and breaking down of collagen. Collagen is a family of proteins that form the main component in our skin. It’s the building blocks and glue that keep our skin cells together. For our bodies to create collagen, vitamin C must be present for collagen to form.

Vitamin C & collagen

As mentioned, Vitamin C’s ability to aid wound healing is in part down to its important role in the production of collagen. When I hear collagen, I automatically associate it with the skin, however it goes much further than that.

Vitamin C is necessary for the body to produce collagen. Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons.

Collagen forms a scaffold that provides strength and structure within the body. It is an vital component of connective tissue and plays a key role in holding the body’s cells together. It also gives strength and elasticity to the skin.

Collagen, a special protein, makes up the important structural components of our bodies. Long, chain-like molecules form to support tissues like skin, ligaments, tendons, bones, and internal organs. Collagen production keeps our skin stretchy and elastic, allows us to heal after injury, and keeps our joints strong and flexible as we move our bodies.

Vitamin C is necessary for collagen production, and vitamin C deficiency can lead to collagen destabilization and a weakened structure of the protein. Collagen dependent on vitamin C – without it, collagen would lose its strength, and the rate of synthesis would decrease significantly. Research has proven that collagen-producing cells replicate much quicker in the presence of vitamin C compared to cells without vitamin C. The relationship between collagen, vitamin C, and healing is not just limited to the skin. There is evidence to suggest that vitamin C supplementation results in increased collagen synthesis and accelerated healing after bone fractures.

Vitamin C and your brain

There is evidence that oxidative stress and inflammation near the brain, spine, and nerves (together called the central nervous system) can increase the risk of dementia, according to studies. As Vitamin C is an antioxidant, which counteracts oxidative stress, it can help to reduce this impact. There have also been links between low levels of vitamin c and struggles with memory and brain clarity. Furthermore, research has shown links between those with dementia having lower levels of vitamin C in their blood. 

As you grow older, a benefit of higher levels of vitamin c, is the support it provides on your memory and clarity of your brain. Even if there is more research needed, it is clear that lower levels of vitamin C are linked with a poorer functioning of your memory and thought process. But it's also important to understand, you can also take too much vitamin C as well

The human immune system is delicate, there is no size-fits-all, or silver bullet, unfortunately, but in this article, we've outlined some of the best immune boosting tips and tricks to take you into the looming winter season.

You've probably heard the saying "health is wealth." Well, that's definitely true when it comes to your immune system. A healthy immune system is key to keeping you healthy and preventing illness. In this blog post, we will discuss the importance of a healthy immune system and some tips on how to keep yours in top shape!

First of all, let's cover some of the basics when it comes to a healthy immune system.

The immune system basics

Essentially, your immune system is your first line of defence, much like a computer has a firewall or antivirus, well humans have the immune system.

Your immune system recognises minute differences and changes in your cells. These changes will then trigger the immune system to send signals to remove any or all potentially damaging substances that could damage them.

With this in mind, it's important to look after the immune system to make sure the immune function and the immune response is in top condition.

Importance of a healthy immune system?

A strong immune system helps us deal with disease causing germs. If you have a poor immune defense, then you can easily catch an infection - think of the common cold! That's the least of your worries- the consequences of a compromised immune system can be serious - even fatal.

The immune system is essentially your first barrier of defence and when viruses and bad bacteria enter the body, your body will try its best to dispatch white blood cells to destroy viruses and other bacterial organisms. Our immune system often overreacts to our own cells or even destroys ours.

Meet your immune system's key players- Immune cells

White blood cells, also called leucocytes, prowl the bloodstream for pathogenic organisms (things that cause disease). White blood cells are immune cells that develop from stem cells in the bone marrow.

If you think you might have a weak immune system, it's important to talk to your doctor. They can help determine the cause and recommend ways to improve your immunity.

What are the signs of a weak immune system?

There are a few key signs that indicate you have poor immune health. If you find yourself frequently getting sick, or taking longer to recover from illnesses, it could be a sign that your it is weak. Additionally, if you have chronic inflammation or allergies, these can also be indicator of a weak immune system.

What can go wrong with your immune system?

There are a few different things that can go wrong with your immune system. If you have an autoimmune disease, it is when your body attacks even the healthy cells. This can happen because of a genetic predisposition or something else. Autoimmune diseases can be very serious and even life-threatening.

Cancer can also affect the immune system. Cancer cells can grow out of control and crowd out healthy cells. This can make it hard for the immune system to fight off infections.

HIV/AIDS will also attack the body's immune system, making it hard to fight off other diseases and infections. If you have a weakened immune system, you may be more likely to get sick or develop complications from minor illnesses.

What causes a weak immune system?

There are many things that can cause a weak immune system. Some of the more common causes include:

A weak immune system can also be caused by lifestyle choices such as:

Immune system and age

Age plays a major role in our immune system health. The immune system does not work as well as it did when we were young. As we age, our immune system becomes less able to fight off infections. This is because the number of white blood cells (the cells that fight infection) decrease in numbers, and the cells also become less active. The thymus gland (which makes white blood cells) also shrinks with age.

Stress and immune function

It's no secret that stress can have a negative effect on our health. Despite the modern-day advances in medicines, stress is still a major factor that many modern techniques have not been successful in tackling. We've all experienced the feeling of being run down and getting sick after a particularly stressful period in our lives. But what exactly is happening inside our bodies when we're stressed?

Stress can have a major impact on our immune system. When we're stressed, our bodies produce a hormone called cortisol. Cortisol is designed to help us deal with short-term stressors by giving us a burst of energy, such as in fight or flight. This was useful back in the days when we may have a lion infront of us while out hunting, however this is not as common these days. Cortisol is an amazing hormone that has dramatic effects on the body's immune response, it increases heart rate and even completely shuts off the body's "non-essential" functions. However when we're constantly under stress, our bodies can't keep up with the demand for cortisol and our immune system starts to suffer.

The best way to keep your immune system healthy?

The best way to keep your immune system healthy is by maintaining a healthy diet and eating plenty of healthy foods to enhance immunity, such as blueberries and spinach.

Maintaining a healthy weight and minimising stress supports your immune response. This means eating a well balanced diet, regular physical activity and getting adequate sleep of around eight hours. Regular exercise has a huge impact on helping to reduce stress levels and general health, such as blood pressure. Maintaining a healthy gut microbiome has also been linked with boosting immunity.

If you are sick, it is important to rest and drink plenty of fluids. You can also take supplements such as Vitamin C and Rutin to help boost your immune system.

If you want to strengthen your immune system - take note:

Get plenty of sleep

There is a lot of scientific evidence that shows how important sleep is for our overall health and well-being. One of the most important functions of sleep is to allow our bodies to heal and repair itself.

When we are asleep, our immune system works hard to fight off infection and disease.

In fact, studies have shown that people who don't get enough sleep are more likely to get sick after being exposed to a virus. So, if you want to stay healthy and avoid getting sick, make sure you are getting enough sleep!

There are a few things you can do to make sure you are getting quality sleep- check out our sleep article here.

Exercise regularly to strengthen immunity

Exercise has numerous benefits for our overall health, including boosting our immune system. When we exercise, our bodies produce more white blood cells and antibodies, which help fight off infection. Exercise also helps reduce inflammation throughout the body, which can further help to protect us from illness. So, if you're looking to keep your immune system strong, make sure to get plenty of exercise!

Healthy diet and your immune system

There are a few key things to remember when it comes to eating a healthy diet and your immune system. First, eat a variety of foods to get the most benefits. A diet that includes plenty of fruits, vegetables, whole grains, and lean proteins is best.

Second, limit sugary and fatty foods. These can actually weaken your immune system.

Third, make sure to stay hydrated. Staying hydrated supports communication and biochemical pathways in the immune system. So drink plenty of water and avoid sugary drinks.

Stress

Take steps to reduce stress in your life. Chronic stress can have a negative impact on your immune system, so it's important to find ways to relax and de-stress. When we are stressed, our bodies ability to fight off infections is reduced.

Probiotics

As well as a good diet, a well maintained digestive system and healthy gut microbiome are also crucial.

One way to help them is by taking probiotics.. There are many benefits to taking probiotics, and one of those is that they can help keep your immune system healthy. Probiotics are live bacteria and yeasts that are good for your health, and they can be found in foods like yogurt and sauerkraut. It's all about keeping your gut bacteria in good shape and providing a supportive environment within your digestive tract. Taking probiotics can help restore the natural balance of bacteria in your gut, and this can lead to a healthier immune system overall. Probiotics can also help reduce the severity of some illnesses, like colds and diarrhea. So if you're looking for ways to boost your immune system, consider adding some probiotics to your diet.

There are many different types of probiotics available, so it's important to choose one that is right for you. Be sure to talk to a registered dietitian before taking probiotics, so you can be sure you're getting the right kind and the right amount. Probiotics are generally safe, but there are a few side effects that have been reported, such as gas and bloating.


So there it is, our top tips on supporting your immune system. Start by taking one or two ideas to implement them into your daily routine and take it from there!

Here at Enity we don’t just say we are concerned about the planet or environmentally conscious because it’s what everyone else is doing or it makes us look good... we genuinely care. We have one planet, with no back up plan and we can either use our actions to do good or to cause damage. Therefore, it has been really important for us to make sure tha

Therefore making sure everything that we do is the best option we can choose for our planet has been really important to us. So in the name of clarity, we want to help you to make sure you know the best way to continue caring for the environment once you receive our products. Call us silly but I do not know how many times we have been told something is recyclable or environmentally friendly, yet I don’t know what to do with it once it arrives. So let’s go through this step by step:

What

MaterialHow to recycle
Bottle
GlassThese can be recycled together. Rinse the jar and replace the lid. You can either put it in your recycling at home or may have to take it to a recycling location. To check for your area go to: https://www.recyclenow.com/local-recycling. The lids will then get removed and sorted during the recycling process.
Bottle Lid
Metal^ Same as above
Eco-friendly
delivery box
100% recycled materialDegradeable; Recyclable with your home recycling; Re-usuable as you wish
Eco-friendly
kraft tape
Kraft paper100% recyclable with the eco-friendly delivery box
Eco-friendly filla
packing paper
Recycled paperBiodegradeable; Recyclable with your home recycling; Re-usuable as you wish
We work with a packaging supplier who plants a tree for every order, helping to reduce our carbon footprint along with yours.

Rutin is a lesser known ingredient compared to our other ones. So we wanted to shed some light on it. There is still a fair amount of research going on when it comes to the health benefits of rutin, but we're going to unpack some!

What is rutin?

Rutin is a plant pigment, also known as a bioflavanoid. Bioflavanoids are often found in citrus fruits, but you can get rutin in supplement form. There are many benefits of a rutin supplement, including enhancing the use of vitamins C and B. Rutin slows the breakdown of vitamin C within your body allowing the body to use it more efficiently.

Bioflavanoids, like rutin, are found in many fruits (especially citrus fruits), vegetables, and herbs. Apples, buckwheat, green tea, broccoli, kale, red onions, hot peppers, spinach and watercress are all foods where rutin occur naturally in active form.

Looking to buy a rutin product?

Rutin intake can be boosted with dietary supplements. The best rutin supplements to buy are those combined with Vitamin C, because of their benefits in supporting your body to utilise the Vitamin C. Research has suggested that rutin slowed the utilisation and absorption of Vitamin C, allowing more to be used by the body.

Not sure where to start? Check out our Vitamin C & Rutin supplements and the many health benefits here.

Benefits of rutin

There are a wide range of benefits of rutin and ways it supports your body function. This includes antioxidant and anti-inflammatory properties, antithrombogenic (preventing blood clots), anti-diabetic, anticancer, and neuroprotective properties.

Antioxidant

Rutin is associated with its antioxidant effects. Antioxidant is a term we often hear, but what does it mean? When the body detects free radicals, an antioxidant donates an electron and neutralises the free radical, reducing its ability to damage the body.

Free radicals

Why should we get rid of free radicals? They are atoms or molecules with an odd number of electrons. They are not all bad though, our body needs certain amounts of them as they play an important role in many biological activities within the body, such as cell division.

They also help cells talk to each other and they help your body defend against infection. If free radicals overwhelm the body's ability to regulate them, a condition known as oxidative stress occurs and can cause disease. Rutin and other antioxidants help the body to fight oxidative stress.

Free radicals come from either normal essential metabolic procedure in the human body or from external sources such as exposure to X-rays, ozone, cigarette smoking, air pollutants, and industrial chemical. Oxidative stress can result in a wide variety of diseases, such as cardiovascular and inflammatory disease, cataract, Alzheimer's disease and cancer.

Brain health

Rutin's anti-inflammatory and antioxidant properties are important in helping your brain health and reversing cognitive impairment. This plant pigment has shown to have neuroprotective qualities.

Collagen Production

Rutin also supports your body's ability to produce collagen, an important protein produced by the body. It is a vital component of skin, cartilage, bones, and connective tissue, playing a key role in their structure and function.

Traditional medicine

Due to lack of research and clinical trials, there are no guidelines for use of rutin. However, it has been widely used in traditional medicine for years. Most commonly, in relation to poor blood flow and for its anti inflammatory effects. There are a number of health benefits associated with it, not just to reduce inflammation but to help with oxidative stress, support cardiovascular health and protection against metabolic disease.

Rutin to improve blood circulation

Rutin promotes blood circulation. Many studies suggest it that rutin increases the strength of your blood vessels, such as arteries and capillaries. Strengthened blood vessels can not only improve your overall health, but help with the treatment of bruises, spider veins and varicose veins.

Research shows that rutin can help to treat varicose veins and can help heal hemorrhoids, which result from swollen veins. It is also shown to help recovery from hemorrhoid removal surgery. Rutin supplements are thought to prove effective in helping rheumatoid arthritis, due its anti inflammatory and antioxidant properties.

Blood Clots

Scientific evidence has linked rutin and its ability to prevent blood clots, when given the appropriate dose. They have shown this in various clinical trials carried out on animals.

Here are some of the dangers of blood clots:

You should seek professional medical advice about using rutin supplements if you have a history of heart disease or blood clots.

Blood vessel health

Rutin has also been linked to the reduction in high blood pressure. There are research and health articles that suggest that therapeutic approaches employing phytochemicals, such as rutin, are promising and may be better than those employing traditional synthetic drugs in mitigating the problem of hypertension (high blood pressure).

There's enough evidence to support the claim rutin reduces LDL cholesterol levels. LDL stands for low-density lipoproteins. It is sometimes called the “bad” cholesterol because a high LDL level leads to a buildup of cholesterol in your arteries.

In an experiment examining the effects of rutin on people with diabetes and hypertension, given 500 milligrams (mg) once a day. Participants' plasma levels of LDL cholesterol decreased. In this study, rutin's antioxidant properties are likely to be responsible.

Rutin is commonly used to ease arthritis pain. People with arthritis were found to experience less oxidative stress after taking it, according to a study. Rutin's strong anti-inflammatory and antioxidant properties may explain this. It has also been found that rutin improves knee function in some people with arthritis.

Potential Side Effects Of Rutin Overdose!

Generally, rutin-rich fruits, vegetables and green tea are safe to consume. It is important to note, however, that taking rutin supplements can cause adverse effects. Often, these are caused by ingesting it in higher doses. The following are some common side effects of taking rutin supplements:

Consult your doctor if you experience any of these side effects. The experience of side effects may diminish over time when taking the supplement. You should discuss the risk factors with your doctor first. Stop taking the supplement immediately if you experience any signs of an allergic reaction, and seek medical attention.

Use of rutin supplements


Taking rutin supplements during pregnancy or breastfeeding is not recommended. There is insufficient evidence to confirm that it's safe. There is no harm in eating natural sources of this bioflavonoid, however.

Always discuss when taking new supplements with your Doctor.

There is no regulation of rutin by the FDA. Before taking rutin supplements, consult your doctor. Combining supplements with certain medications may cause unwanted side effects or interactions. If you have questions about these, speak to your doctor.

Your doctor should also advise you on how much rutin to take every day. Usually, a 250 mg dose is recommended twice a day. When treating osteoarthritis in adults, 250 mg is recommended three times a day.

Sleep is such a popular topic. For good reason - our sleep is vital and yet so many of us struggle with poor sleep. Chronic insomnia, difficulty falling asleep, and sleep disorders are becoming more common than ever. Sleep disorders are on the rise.

We look at several ways to help you improve your sleep, because our sleep quality is crucial to our wellbeing. Good sleep has endless health benefits. Always speak to your healthcare provider first if you are struggling.

I used to be someone who battled hugely with insomnia and poor sleep. Despite being given sleep medications, I had nights where I barely slept and it left me with excessive daytime sleepiness.

I am now someone who has great sleep hygiene (more about that later) and actually has a restorative sleep. It has taken some changes and self discipline though! Reminding myself that I will be grateful in the morning when I get a sunrise run in with the dog helps!

Sleep supports your body to rejuvenate

Sleep is important for multiple reasons. In the first place, we undergo many biological processes while we are sleeping. By taking time to rest and recharge, our bodies and brains can process the day's events. During sleep, your sympathetic nervous system and body relax. Your waste system clears waste from your central nervous system, allowing your brain to function well the next day.

Good sleep = Good Day

Second, I find it sets me up for a powerful day ahead- to make the best choices possible. Who else struggles to make those healthy choices when they are sleep deprived and tired!? When I am tired, the temptation to skip exercise or reach for that sugar kick to keep me going is so much more tempting. 

So I am here to share my top tips for good sleep habits. Improving your sleep is vital to help you wake up feeling rested in the morning. Adding Magnesium to my routine has been a game changer. It starts way before I get into bed and involves thinking ahead. I find picturing the feeling of waking up energised and how grateful I am to get up and going is a real incentive. 

Exercise! 

Exercise is great to help you sleep. Regular exercise correlates with improved sleep and stress reduction. It helps to reduce the body's stress hormone, lowers blood pressure and reduces anxiety.

Along with other health benefits, such as reduced chance in cardiovascular disease and boosted mental health, it helps you to fall asleep more easily. Take it one step further if you exercise outdoors- it helps your body to establish sleep cycles, due to the exposure to natural light. 

For me, I like to do more intense exercise in the morning, such as running, as I find I can get too pumped in the evening afterwards and struggle to wind down. I like to save a gentle yoga practice or stretch for the end of the day.

Exercise benefits my mental and physical stress levels, helping me to wind down for a good night's sleep.

Avoid eating late

I definitely struggle with eating later in summer when it is still light, but I aim to eat dinner around 7/7.30pm. I am a fan of some dark chocolate along with whatever series I am into, but I try to be conscious of not having huge amounts of sugar at any time of the day, but especially in the evening as it affects my sleep.

Sugar and sleep....

Having high levels of sugar just before sleep has been linked with insomnia symptoms and trouble with staying asleep. Instead, why not look to whole grains instead, a great natural sleep aid. Containing magnesium and potassium, to help your body relax and support your sleep. Start to take note of your dietary intake in the evenings. Many foods can have hidden sugar that you are not aware of.

The same is true with eating a large meal just before you go to sleep. Your body is then focused on digesting the meal, which does not allow your body to relax.

Alcohol helps you fall asleep?

I don't drink alcohol (for a number of reasons), but I used to think it helped me to get to sleep. However, alcohol is known to disrupt sleep patterns and negatively influence melatonin production, impacting your body's circadian rhythm (your sleep regulation). So it may feel like a sleep medicine initially, but the sleep efficiency is negatively impacted. Why not try swapping that evening glass of wine for a calming herbal tea to support sleep sleep.

Magnesium for sleep- should you be taking magnesium supplements?

I take our Vitamin D, Zinc and Magnesium supplements every single day. Magnesium is used to support sleep and treat insomnia. One of the benefits of magnesium is that it activates your parasympathetic nervous system, which is responsible for your 'rest and digest', helping you to relax.

Magnesium plays an important role in the production of melatonin, a hormone that helps to control your sleep cycle. Studies show that there is a negative impact on sleep behaviors for those who don't have enough magnesium.

Magnesium is an essential mineral, necessary for the functioning of the human body. Taking a magnesium supplement can help you reach your recommended dietary allowance, if you are not able to get enough magnesium through your diet.

Magnesium supplementation

Magnesium supplements comes in multiple forms: magnesium citrate, magnesium oxide and magnesium chloride. Magnesium supplements are not just a sleep aid, the mineral has a wide range of other benefits. This includes, supporting the function of the immune system, maintaining muscle function and blood calcium levels.

Not sure where to start?

If you are looking to start taking magnesium supplements to get that extra magnesium, then check out our Vitamin D, Zinc & Magnesium supplements here.

Check with a medical professional before taking a magnesium supplement

We recommend that you speak to a Doctor before adding a magnesium supplement to your routine. Dietary supplements are not a substitute for a balanced diet. Too much magnesium, in supplement form, can cause an upset tummy and nausea. If you have impaired kidney function, supplements can have serious effects on your kidney function.

Magnesium deficiency

Symptoms of magnesium deficiency are often not very obvious. The best way to check magnesium levels is through a blood test.

Establishing an evening routine

Establishing a conscious routine in the evening has been crucial. This includes trying not to eat too late and saving more gentle exercise for the evening. 

Meditation and breathwork

For me, I often incorporate meditation and breathing exercises to help with a mental wind down for the evening. My partner loves the Wim Hof breathing exercises at the end of the day to help with stress reduction to relax.

A warm bath, more often in winter, with a few drops of my favourite essential oils and magnesium salts (magnesium sulphate), really helps me to relax and get sleepy. 

Blocking the blue light

When I watch TV in the evenings, I always have my blue light blocking glasses on. Whether it is natural or artificial (from screens), blue light can boost your alertness and mental sharpness. However, too much of it can keep you awake at night when your body needs to rest. So these glasses block the blue light to enable my body to wind down to sleep. 

Watch out with caffeine

Whether it is summer or winter, I really cherish a cup of herbal tea in the evening, as much as I love my first cup of coffee in the morning. I am conscious that I do not drink caffeine after midday and stick to herbal tea in the evening, looking out for sleep supporting herbs such as chamomile or lavender. 

You know it- try to switch off your phone

I try not to touch my phone from dinner time onwards- I am not perfect, but that is the intention. I do not sleep with my phone anywhere near my bed though and it switches into sleep mode from 9pm. I aim to go up to bed between 9/9.30, because I love to get in some reading time before switching the light off. I often choose an easy going fiction book to allow my mind to calm down. I struggle with non-fiction as the information intake starts my mind going again!

I love to have a ‘sleep' blend of essential oils next to my bed that I use on my wrists, temples and pillows. Then it's lights out ideally at 9.45pm in order to get in the 8 hours I need to feel good when my alarm goes off at 5.45am. 

Sleep hygeine

Sleep hygiene refers to the environment of your sleep and your habits that surround it. In short, it means how appropriate is your bedroom and how much are you supporting your sleep through daily actions and choices. A cool bedroom environment, of around 18.3C, is considered the ideal temperature for sleeping.

Consistent sleep and wake times

This is something I aim for, but in truth struggle with at the weekends, as I prefer a day or two where I wake without an alarm. My body mostly wakes at a similar time naturally, especially in summer with the light.

It is important to keep as consistent as you can to help with long term sleep quality and to maintain your circadian rhythms. This is your body's natural patterns within a 24-hour cycle and when disrupted, say due to irregular sleeping patterns, results in your body not operating as optimally as possible. 

Give it a try!

So there you have a few pointers of things that have really helped me. I am not perfect, and there are exceptions, of course, but this is how I roll!

So you may have come across the term 'clean label', we use it to describe our products, but what does the term 'clean label' actually mean?

Clean labelling is a widely accepted term used by the food industry, consumers and academics to describe a more consumer friendly label and trustworthy products.

Clean labelling generally equates to ingredients that consumers understand and recognise. It starts at the formulation stage of the product – not just in the design of the label. 

It means more than just being honest about what's in your product; it means moving away from highly processed ingredients and towards simple to understand ingredient lists. Generally speaking, it is there to guide consumers towards products that are void of ingredients that are deemed unnecessary and instead sticking to ingredients that actually serve the purpose of why they bought the product.

Transparency is a driving factor behind clean label supplements. We live in a world where people are more aware and conscious of what they are putting into their bodies and wanting to achieve a healthier lifestyle. Therefore the term clean label is used to help customers recognise those products that have clear formulation, using minimal ingredients and ingredients that are recognisable. 

There are a few accepted guidelines that brands, such as us, follow in order produce clean label products, such as:

With New Year just around the corner, the thoughts of health overhauls and new year resolutions start popping up. Here at Enity we prefer to focus on what makes you feel good, rather than extreme resolutions or measures. This focus applies all year to be honest, and involves balanced and sustainable approaches, looking at a variety of areas of our lives- food, sleep, exercise etc. So we feel at this time of the year it is about the smaller changes that can grow and add up.

So we prefer the idea of being driven to feel our best and be the best we can be, each individually. No extreme crash diets or idolising unrealistic body forms. We believe in everyday greatness, people making the best choices they can for themselves and doing what works best for them. We believe in breaking your own records and goals, watching your own growth and improvement. We all have to start somewhere and that is different for each of us. 

We like the idea of achievable goals- otherwise, really what is the point. This may be starting with smaller changes, but if you can maintain them, over time they really do add up. This is the same notion that goes with any kind of training, it is the day in day out activity and care that results in being able to complete the race or break the personal record. 

So rather than looking at what you can’t do or what you shouldn’t have, we like a positive outlook. What can you do to help you feel better? Maybe it is a case of eating more fruit and vegetables, which we think is a great way to help feel better. If you’re stuck, have a look at Deliciously Ella’s app, not only does it allow you to track your fruit and veggie intake, along with water and other things, it gives you great recipes to find tasty ways to get in those fruits and vegetables. Or maybe you want to get active everyday, whether it is walking, running or cycling. Red January is a great starting point for any exercise goal, and whatever you do- the research is there, it helps improve your mood. As someone who broke their foot in 2020, I did not know when or how to get back into my running, through Red January I got outside everyday- be it walking or running, and now I am fully back at it and I love it!

This idea of balance certainly applies to food. I do not believe anyone needs to strictly neglect any food group, avoiding foods if you have allergies or intolerances makes sense, however I have found if one cuts out certain food groups, the desire for it only grows. Inevitably, any extreme diet is unsustainable and so it should be- we can have whatever we want but in balance and moderation. Our bodies rely on different foods to perform different tasks within our body- we need the variation. Being guided by what feels best for my body, allows me to have that sweet treat or pizza whenever I want, however I also love my green smoothie packed with vegetables to kick start each day. 

So try to take the compassionate approach, working on what makes you feel better, rather than the harsh and extreme goals that often feel punishing. New Year, same you, just feeling better!

So what changes can you look at making to make you feel stronger and healthier?

A Bioflavanoid

Rutin is an active compound found in plants, also known as a bioflavanoid. Rutin has many benefits, including enhancing the use of vitamin C within your body. This is because rutin slows the breakdown of vitamin C within your body, allowing it to be used more efficiently. 

Bioflavanoids, like rutin, are naturally in many fruits, vegetables, and herbs. Apples, buckwheat, broccoli, kale, red onions, hot peppers, spinach and watercress are all foods with high rutin content, as well as tea and chocolate.

Rutin supplements

Looking to buy a rutin product? Look for a supplement or fill your shopping basket with the previously mentioned foods. The best rutin supplements to buy are those combined with Vitamin C, because of their benefits in supporting your body to utilise the Vitamin C. 

There are a wide range of ways that rutin supports your body function. This includes anti-inflammatory, antithrombogenic (preventing the formation of a blood clot), anti-diabetic, anticancer, and neuroprotective properties. 

Antioxidant

Rutin is associated with its antioxidant effects. Antioxidant is a term we often hear, but what does it mean? When the body detects free radicals, an antioxidant donates an electron and neutralises the free radical, reducing its ability to damage the body.

Free radicals

Why should we get rid of free radicals? They are atoms or molecules with an odd number of electrons. They are not all bad though, our body needs certain amounts of them as they play an important role in many biological activities within the body, such as cell division.

They also help cells talk to each other and they help your body defend against infection. If free radicals overwhelm the body's ability to regulate them, a condition known as oxidative stress occurs and can cause disease. Rutin and other antioxidants help the body to fight oxidative stress.

Free radicals come from either normal essential metabolic procedure in the human body or from external sources such as exposure to X-rays, ozone, cigarette smoking, air pollutants, and industrial chemical. Oxidative stress can result in a wide variety of diseases, such as cardiovascular and inflammatory disease, cataract, Alzheimer's disease and cancer.

Brain health

Rutin's anti-inflammatory and antioxidant properties are important in helping your brain health and reversing cognitive impairment. This plant pigment has shown to have neuroprotective qualities.

Collagen Production

Rutin also supports your body's ability to produce collagen, an important protein produced by the body. It is a vital component of skin, cartilage, bones, and connective tissue, playing a key role in their structure and function.

Traditional medicine

Due to lack of research and clinical trials, there are no guidelines for use of rutin. However, it has been widely used in traditional medicine for years. Most commonly, in relation to poor blood flow and for its anti inflammatory effects. There are a number of health benefits associated with it, not just to reduce inflammation but to help with oxidative stress, support cardiovascular health and protection against metabolic disease.

Rutin to improve blood circulation

Rutin promotes blood circulation. Many studies suggest it that rutin increases the strength of your blood vessels, such as arteries and capillaries. Strengthened blood vessels can not only improve your overall health, but help with the treatment of bruises, spider veins and varicose veins.

Research shows that rutin can help to treat varicose veins and can help heal hemorrhoids, which result from swollen veins. It is also shown to help recovery from hemorrhoid removal surgery. Rutin supplements are thought to prove effective in helping rheumatoid arthritis, due its anti inflammatory and antioxidant properties.

Blood Clots

Scientific evidence has linked rutin and its ability to prevent blood clots, when given the appropriate dose. They have shown this in various clinical trials carried out on animals.

Here are some of the dangers of blood clots:

You should seek professional medical advice about using rutin supplements if you have a history of heart disease or blood clots.

Blood vessel health

Rutin has also been linked to the reduction in high blood pressure. There are research and health articles that suggest that therapeutic approaches employing phytochemicals, such as rutin, are promising and may be better than those employing traditional synthetic drugs in mitigating the problem of hypertension (high blood pressure).

There's enough evidence to support the claim rutin reduces LDL cholesterol levels. LDL stands for low-density lipoproteins. It is sometimes called the “bad” cholesterol because a high LDL level leads to a buildup of cholesterol in your arteries.

In an experiment examining the effects of rutin on people with diabetes and hypertension, given 500 milligrams (mg) once a day. Participants' plasma levels of LDL cholesterol decreased. In this study, rutin's antioxidant properties are likely to be responsible.

Rutin is commonly used to ease arthritis pain. People with arthritis were found to experience less oxidative stress after taking it, according to a study. Rutin's strong anti-inflammatory and antioxidant properties may explain this. It has also been found that rutin improves knee function in some people with arthritis.

Potential Side Effects Of Rutin Overdose!

Generally, rutin-rich fruits, vegetables and green tea are safe to consume. It is important to note, however, that taking rutin supplements can cause adverse effects. Often, these are caused by ingesting it in higher doses. The following are some common side effects of taking rutin supplements:

Consult your doctor if you experience any of these side effects. The experience of side effects may diminish over time when taking the supplement. You should discuss the risk factors with your doctor first. Stop taking the supplement immediately if you experience any signs of an allergic reaction, and seek medical attention.

Use of rutin supplements


Taking rutin supplements during pregnancy or breastfeeding is not recommended. There is insufficient evidence to confirm that it's safe. There is no harm in eating natural sources of this bioflavonoid, however.

Always discuss when taking new supplements with your Doctor.

There is no regulation of rutin by the FDA. Before taking rutin supplements, consult your doctor. Combining supplements with certain medications may cause unwanted side effects or interactions. If you have questions about these, speak to your doctor.

Your doctor should also advise you on how much rutin to take every day. Usually, a 250 mg dose is recommended twice a day. When treating osteoarthritis in adults, 250 mg is recommended three times a day.

Rutin and Vitamin C

https://pubmed.ncbi.nlm.nih.gov/24184193/

https://www.ncbi.nlm.nih.gov/pubmed/24184193

https://medlineplus.gov/ldlthebadcholesterol.html

https://core.ac.uk/download/pdf/35277912.pdf

https://journals.sagepub.com/doi/pdf/10.1177/0960327113504790

https://pubmed.ncbi.nlm.nih.gov/11551519/

As the seasons are changing and the days are getting shorter, our Vitamin D intake declines. So why is Vitamin D connected to sunlight exposure, hence the sunshine vitamin name? Our bodies make Vitamin D from direct sunlight hitting our skin. It is thought that even in summer here in the UK, we do not get sufficient vitamin D from sunlight exposure. As we head into autumn and winter, therefore it is even more important that we look to get our Vitamin D from elsewhere. It is advised by the UK government that during the autumn and winter months here in the UK, everyone takes a supplement of Vitamin D everyday to support general health and in particular for bone and muscle health.

Sunlight exposure is not the only source we have for Vitamin D. There are certain foods that provide Vitamin D such as fatty fish (salmon, sardines) , egg yolks and fortified food (such as cereals). However most people’s intake is not sufficient to reach their full daily recommended intake levels.

The NRV (nutrient reference value) of Vitamin D, which is the amount needed by the average healthy person to prevent deficiency, is 5μg. The NHS suggests that adults need 10μg of vitamin D and should consider taking a daily supplement containing 10μg in autumn and winter.

So why do we need Vitamin D? Vitamin D contributes to the maintenance of normal bones, normal muscle function and normal function of the immune system. Vitamin D helps to regulate the amount of calcium and phosphate in the body- these nutrients are needed to keep bones, teeth and muscles healthy.

There have been links between Vitamin D reducing the risk of COVID-19, however currently there is insufficient evidence to be sure. Although there are trials underway as more research is carried out. However, the UK government advises that people should follow their current advice on Vitamin D supplementation for general health, in particular bone and muscle health.

Head on over to our shop to see our Vitamin D complex, combined with Zinc & Magnesium, to get your Vitamin D intake.

Sources

https://www.gov.uk/government/publications/vitamin-d-for-vulnerable-groups/vitamin-d-and-clinically-extremely-vulnerable-cev-guidance

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/