Looking for an alternative to coffee? Matcha is a powdered green tea made from specially grown tea leaves and contains a variety of antioxidants, vitamins and minerals.

Matcha contains high concentration of antioxidants such as epigallocatechin gallate (EGCG) which may help reduce inflammation.

Struggling to catch those Zzz's? Several supplements can be help support a better night's sleep. Here are some of the most popular and effective options: 

L-theanine: An amino acid commonly found in tea leaves, it promotes relaxation and can reduce stress without causing drowsiness. 

Essential Oils: Some studies have shown a link between inhaling lavender and an improvement in sleep quality.

Dietary Choices: Foods containing hormones that promote hormonal activity, like magnesium, could have gentle sleep-inducing effects. Adding milk, yoghurt, potatoes and almonds to your food intake might help.

Regular Movement: Exercise may promote a better sleep schedule. Being outside in the fresh air helps you to reset. 

Create a night-time routine: Here's and interesting fact: When it’s dark at night, light-sensitive cells in our eyes send a message to our body clock to increase the production of the sleep-promoting hormone, melatonin. Studies have shown blue light emitted from TV and phones may interfere with sleep. Turning them off 2-3 hours before bedtime may help.

Feeling overwhelmed? Here are a few commonly recommended products for stress relief...

L-theanine: Commonly found in green tea, this amino acid promotes relaxation and alleviation of psychological stress 
Magnesium: This contributes to normal psychological function and reduction in tiredness and fatigue - which supports stress management 
Vitamin B6: Contributes to normal functioning of the nervous system

You can also try these techniques to help manage stress...

Get Fresh Air: Go outside and get a dose of daily vitamin D to help relax
Take a bath: Soaking with magnesium salts and essential oils may help you to relax 
Meditate: Mediation can help relieve stress and restore calm. Having a mindful approach may allow you to be more present throughout the day

A high-protein diet can help you maintain and grow muscle mass and helps to keep your bones healthy. 

Supports Muscle Growth & Recovery: Protein is essential for muscle repair and growth. 

Helps maintain Muscle Mass: In weight loss, a high-protein diet can help preserve lean muscle while promoting fat loss, leading to healthier body composition.

Stabilises Blood Sugar Levels: Protein can slow down the absorption of carbs, which may help prevent spikes in blood sugar.