Author Archives: elenzia

elénzia MENOPAUSE™ – The Data

This in-depth analysis of clinical research data served as the cornerstone for developing elénzia MENOPAUSE™. It involves a fusion of cutting-edge scientific advancements with a profound comprehension of women’s health needs during this crucial stage. The formulation integrates a unique blend of natural compounds, carefully selected and balanced, aiming to alleviate symptoms and support the overall wellbeing of women during all stages of menopause.

Spearmint Polyphenol Extract – Brain Function, Memory & Focus

The decline in oestrogen levels during menopause directly impacts women’s brain health, affecting aspects such as working memory and focus, as oestrogen plays a crucial role in both ovary and brain function.

elénzia medical nutritionists have researched ingredients for proven efficacy and have selected the polyphenol composition from a specific  Spearmint Polyphenol extract that is clinically proven to improve cognitive function and support adult working memory.


Sage Leaf Extract – Hot Flashes

During menopause, the decrease in oestrogen levels leads to the occurrence of hot flashes, as oestrogen fluctuation influences the body’s temperature regulation mechanism.

An extract from Sage Leaf (Salvia Officinalis L.) has been shown to improve cognitive performance within an hour. Sage increases neurotransmitter levels, including monoamines like dopamine and serotonin, which increase thermoregulation in menopausal women.


Vitamin D and K2-7 – Bones, Joints and Teeth

Menopause affects bone and joint health by increasing osteoporosis risk due to reduced oestrogen levels. This decrease can cause osteopenia (reduced bone mass) and potentially lead to increased fracture susceptibility and overall bone weakness, impacting joint health.

Vitamin D and K2-7 are essential for building strong bones and teeth, promoting calcium absorption and utilisation, maintaining blood calcium levels, promoting healthy bone formation, and preserving muscular function.


Collagen Peptides – Skin Structure

The reduction in collagen production as we age, coupled with decreased skin hydration, particularly in hyaluronic acid levels, hampers the body’s ability to repair damaged skin, leading to noticeable skin changes and aging.

Collagen is a protein that fuses the structural connective tissue throughout the body, from the skin to bones, muscles, tendons and ligaments.


Lemon Verbena Extract – Sleep Quality

The declining levels of oestrogen and progesterone during menopause often prompt lifestyle changes, particularly impacting sleep patterns. Decreasing progesterone, a hormone associated with sleep, may cause difficulty falling and staying asleep.

Lemon Verbena is a botanical rich in phenylpropanoids and flavones, which when extracted, have been scientifically proven to alleviate insomnia and anxiety symptoms.

At 400mg, Lemon Verbena extract enhances sleep quality and reduces anxiety by lowering cortisol levels, resulting in fewer interruptions, longer sleep time and REM.


In conclusion, elénzia MENOPAUSE™ stands at the intersection of scientific innovation and a deep understanding of women’s health needs during the critical stages of menopause. This meticulously formulated product, enriched with Spearmint Polyphenol extract for brain function, Sage Leaf extract for hot flashes, Vitamin D and K2-7 for bone and joint health, Collagen Peptides for skin structure, and Lemon Verbena extract for improved sleep quality, offers comprehensive support to help women navigate the diverse challenges that come with this transformative phase of life.

With a holistic approach to wellbeing, elénzia MENOPAUSE™ strives to empower women and enhance their overall quality of life during menopause and beyond.

oaty flapjack recipe

Oaty Nuts & Seeds Flapjack Recipe

Life is a beautiful journey, filled with transitions that shape us, and menopause is one such chapter. We understand that it can bring many changes, some less pleasant than others. But you can ease this transition and nurture your overall health and well-being through diet.

At its core, we believe a wholesome diet is a cornerstone of a healthier, happier you. It’s not about finding a cure-all for menopause, but it’s a great place to begin. Moreover, the food you consume during menopause can help reduce the long-term effects of decreasing estrogen levels, like the risk of cardiovascular disease and osteoporosis.

Discover our Oaty Nuts & Seeds Flapjack recipe to support your health and wellness during menopause and beyond.


Oats are a nutritious food source rich in protein, fibre, and slow-release energy, providing a satisfying snack, reducing cholesterol, and enhancing blood sugar control. 

Medjool dates are a rich source of essential nutrients like dietary fibre, potassium, magnesium, vitamin B6, and antioxidants. They are low in fat and cholesterol-free, with potassium aiding blood pressure regulation and heart health. Medjool dates also contain minerals like calcium and magnesium, which are crucial for bone health and osteoporosis prevention. 

Seeds are a rich source of B complex vitamins, essential for a healthy nervous system, and a source of fibre, protein, and healthy fats, which can help reduce blood sugar levels, cholesterol, and blood pressure. 

Cinnamon, a delicious and antioxidant-rich ingredient, can help lower blood sugar levels and reduce the body’s inflammatory response.

Walnuts are a nutritious food rich in essential nutrients like omega-3 fatty acids and antioxidants. They are high in copper, folate, phosphorus, vitamin B6, manganese, and vitamin E, protecting the body from free radical build-up. Walnuts promote satiety, maintain weight, and fight stress, anxiety, and depression. 


oaty flapjack recipe

  • 100g pitted medjool dates 
  • 1 ripe banana 
  • 1 tsp ground cinnamon 
  • 1 tsp vanilla extract 
  • 50g walnut halves 
  • 50g peanut butter 
  • 200g porridge oats 
  • 50g mixed seeds
  • pinch of sea salt 
  • 50g berries (optional) 

Step 1: Line a 20 x 20cm square tin with parchment. Roughly chop the dates and cover with 100ml boiling water. Leave to soak for 10 mins.

Step 2: Put the banana in a bowl, mash with a fork, then stir in the cinnamon, vanilla, a pinch of sea salt and the soaked dates along with their liquid. 

Step 3: Tip the mixture into a food processor with half of the pecans and walnuts and 100g of the oats. Pulse until you have a thick paste. Tip into a bowl and combine with most of the remaining nuts, oats and mixed seeds. At this point, you can add your berries to add that boost of flavonoids (optional).

Step 4: Heat the oven to 180C/160C fan/gas 4. Press the mixture into the lined tin, top with the remaining nuts and seeds and, bake for 20-25 mins until golden and firm. Leave to cool completely before cutting into nine squares. 

Understanding Menopause

Menopause is a natural journey that all women experience, consisting of three phases: perimenopause, menopause, and post-menopause. This complex process, closely linked to the essential female sex hormones oestrogen and progesterone, plays a vital role in maintaining women’s health throughout their lives. Changes typically begin to manifest themselves around the ages of 45 to 50. During this transformative process, 75% of women are affected with menopause symptoms ranging from mild to severe.

Oestrogen, for instance, is responsible for preparing the eggs for ovulation, while progesterone maintains the lining of the uterus for potential fertilised eggs. However, during menopause, these hormones can become out of sync, disrupting this delicate balance. It’s worth noting that the impact of these hormones goes beyond just the menstrual cycle, influencing various aspects of a woman’s well-being. The symptoms experienced during each stage of menopause reflect the intricate interplay between oestrogen and progesterone in our bodies.

Embracing the support of loved ones and understanding the nuances of menopause can help you navigate this period with care and compassion.


Perimenopause is the first stage in the menopause journey, marked by hormonal shifts, specifically the decrease in oestrogen – the primary female hormone produced by your ovaries. This transition often brings irregular periods and a host of other symptoms, which can profoundly impact your daily life. These symptoms can vary in their intensity and duration. For some, perimenopause may be a few months of manageable changes, while for others, it can extend to as long as four years, bringing a diverse range of experiences.

Here’s a breakdown of what you might encounter:

Physical symptoms – hot flushes, joint and muscle pains, and fatigue.

Cognitive and emotional challenges – brain fog, low mood and anxiety.

Sexual and reproductive changes – discomfort, vaginal dryness and low sex drive.

Sleep disruption – broken sleep (often triggered by night sweats).

The Menopause

Menopause is a significant life transition, marking the end of monthly menstruation when the decline in the ovarian follicular function prevents the ovaries from releasing eggs for fertilisation. The timing of this transition varies throughout a woman’s reproductive journey, but, on average, natural menopause occurs between 45 and 55. It’s officially recognised when a woman has gone through 12 consecutive months without menstruation.

We understand that menopause isn’t a one-size-fits-all experience. Some women may face premature menopause before 40 due to chromosomal abnormalities or autoimmune disorders. In other cases, menopause can be induced through surgical procedures or medical interventions, like radiation therapy or chemotherapy.

As women age, oestrogen levels fluctuate, leading to menopausal symptoms usually settling within 3-5 years.

In addition to continued perimenopausal symptoms, let’s look at the impact menopause has on the body:

Bone health – menopause can lead to osteopenia, a minor reduction in bone mass, and osteoporosis, a more severe reduction associated with fractures. Regular calcium and vitamin D, through diet and supplements, is essential for maintaining strong bones.

Cardiovascular health – Increased risk of heart disease is due to decreased oestrogen levels, changes in cholesterol and triglyceride levels, and alterations in vascular function and blood clotting factors. Physical activity, blood pressure and cholesterol monitoring are perfect for maintaining cardiovascular health.

Mental health – hormonal changes, particularly in oestrogen levels, play a role in psychological alterations, including mood swings, anxiety and depression. These can be managed effectively through lifestyle changes, psychological therapy, medication and meditation.

Hot flushes – As many as 8 in 10 menopausal women feel sudden sensations of heat, sweating, anxiety, skin reddening, palpitations, and chills. Try to maintain a healthy weight and avoid excess alcohol, caffeine and spicy foods.

You can learn more about each of the 48 symptoms of menopause identified by Gen M here.


Entering post-menopause, your reproductive years have gracefully transitioned into a new chapter. Ovulation becomes a thing of the past, and the menopausal symptoms that may have accompanied you through perimenopause and menopause often start to recede or even vanish entirely. It’s essential to recognise that during post-menopause, your well-being can be impacted by health conditions like osteoporosis and heart disease. Supplementing with elénzia RESTORE can help with lubricating the joints for increased mobility. It’s a time when self-care and health maintenance take centre stage. For some, menopause symptoms may continue for an extended period, extending over a decade or more.

If you find that your symptoms worsen or start interfering with your daily activities and well-being, don’t hesitate to reach out to your healthcare provider. They can help you explore and rule out any underlying medical conditions that may be contributing to your symptoms. Your health and comfort are paramount, and there is support available to ensure you navigate this phase of life with care, understanding, and the right resources.

gen m x elenzia menopause partner

Menopause Awareness: Joining Forces for Change

As we head into Menopause Awareness Month 2023, let’s stand together and take a closer look at this transformative life stage by shedding light on the resources available to enhance the wellbeing of those experiencing each stage of menopause.

How do we define Menopause?

Well, it’s a natural part of ageing that has historically been severely overlooked. The menopause affects all women, and it can also affect some trans and non-binary individuals. It is when a person’s menstrual cycles stop, and it typically occurs between the ages of 45 and 55. It is accompanied by various physical and emotional symptoms due to hormonal changes. Symptoms ranging from memory lapses to hot flashes can vary greatly, making it a distinctive experience for each person.  

Advocacy and Education is Vital

One key issue that resulted from menopause previously being a taboo topic is a lack of education. In 2021, researchers at the University College London (UCL) found that shockingly over 90% of postmenopausal women had received no formal education about menopause at school. The majority of women only began seeking information when they started experiencing symptoms, and worryingly 49% of participants felt inadequately informed. The study, published in Post Reproductive Health, gathered data from 829 postmenopausal women through an online survey conducted in 2021.  

To tackle this issue, UCL researchers have collaborated with leading women’s health charities to develop plans for the UK’s first menopause education programme. The concerning results emphasised the need for accessible and evidence-based education on the topic, which is why UCL academics have taken the initiative to develop a menopause education programme in the UK. 

Advocacy for menopausal women in the workplace is also critical. According to research, menopausal symptoms lead one in four women to contemplate leaving their jobs, while many others opt to reduce their working hours or decline promotions. The UK Government recognised this and has appointed the first Menopause Employment Champion to improve workplace support.  

Gen M, Leading the Menopause Revolution

An organisation taking charge of supporting menopausal women is Gen M – a brand-led movement aimed at enhancing the menopause experience for consumers and employees alike. Their objectives encompass raising awareness about the 48 symptoms, understanding their effects, and endorsing products and services to aid the 15.5 million menopausal women in the UK. They champion better representation of menopausal women in brand campaigns, emphasise the need to break the taboo and inspire other brands to participate in this positive change. 

Recently, the Invisibility Report echoed the UCL findings and found that women feel unprepared, unsupported, and overlooked by society and brands. There is a need for better education, awareness and open discussion to improve the menopausal experience. 

Through their impactful educational campaigns and collaborative efforts with businesses, Gen M is dedicated to making lasting improvements in the experience of menopause. We at elénzia are thrilled to announce our partnership with Gen M and pledge our commitment to enhancing everyone’s menopause journey. 

Look out for our social media as we spotlight menopause throughout the month!

Mindful Choices for a Healthier Brain

In recent years, there has been a noticeable surge in the popularity of practices that benefit our mental and physical health such as Mindfulness, Yoga, Pilates and Meditation.

Do you want to try out meditation?

(TIP: the NHS have a helpful guide that helps you take the first steps toward mastering meditation) 

These types of practices can help with: 

  • reducing stress  
  • managing anxiety 
  • enhancing concentration 
  • elevating mood 
  • increasing self-awareness 
  • improving physical health 
  • improving sleep quality 

It’s key to remember that in order to reach our full potential, we must also nourish our minds. Our diet is an integral component of supporting mental acuity and wellbeing. For example, key nutrients like B vitamins play vital roles in cognitive function. They support concentration, mood regulation, and stress resilience by aiding neurotransmitter production.

Deficiencies can lead to brain fog and fatigue. Brain fog has no official definition and is commonly used to encompass a variety of symptoms, such as difficulty concentrating, a lack of mental clarity, slower reaction times and struggles associated with short-term memory. To alleviate brain fog, adopting a healthy lifestyle is crucial. 

The pursuit of mental clarity and focus has become vital to our overall wellbeing. Delve into Our 6 Step Wellness Cycle blog post to explore how our science-backed supplements provide holistic support for wellness goals.  

Are you ready to prioritise your brain health? elénzia ENHANCE™ is specifically formulated to improve brain health, focus and mental performance for a clear mind, containing a unique combination of nutrients vital for cognitive function, including 6 essential B vitamins. 

gut-wellness connection

The Gut-Wellness Connection

Have you ever thought about how your gut affects your health?  

We know that it is related to our digestive health, but that’s not the whole picture. The health of your gut is an integral part of your overall wellbeing. Many people are now realising how important gut health is for our well-being.  

Our stomach contains trillions of microbes, mostly bacteria, that make up the gut microbiota. This system doesn’t just help with digestion: it also plays a vital role in absorbing nutrients, supporting our immune system, and even influencing our moods.  

By taking care of our insides, we’re not only supporting digestion but also promoting overall health. Research indicates that better health could be linked to a rich diversity of bacteria. Just as a diverse ecosystem supports a thriving habitat, a diverse gut microbiota can enhance overall health, much like a vibrant rainforest with its varied ecosystem.  

From the fascinating gut-brain axis to the close connection it has with our skin, let’s explore the different aspects of gut health and how they contribute to our wellness. 

The Brain-Intestinal Axis

The gut-brain axis underscores the intricate communication between your stomach and your brain. Disruption along this axis has been linked to conditions like stress, depression, anxiety, and neurodegenerative diseases. And, importantly, it is a two-way street. Your gut and your brain communicate with each other in a few different ways! 

Exploring the close link between the two, called the gut-brain axis, is an exciting area of mental health research, studied by scientists worldwide. Researchers at University College Cork’s APC Microbiome Ireland research centre have been investigating how the gut has a strong impact on our mood and emphasise that taking care of your gut through diet and lifestyle changes can improve mental well-being.

Another study published in 2020 showcased that embracing the Mediterranean diet for just one year led to changes in the microbiome of elderly individuals. This dietary change benefitted brain function and helped promote healthy ageing. Further research is needed to fully understand the complex relationship between the gut and the brain. 

elénzia ENHANCE™ is specially formulated to improve brain health and focus for a clear mind. It contains a unique combination of nutrients vital for cognitive function, including six essential B vitamins, with added fibre for a synergistic effect to support the gut-brain axis. 

The Relationship with Our Immune System

Around 70% of your immune system resides in your stomach, coexisting with your microbiome. This highlights the vital role your gut serves in supporting immune function. Nurturing a diverse and healthy microbiome enhances your defence against viruses and reduces the risk of respiratory infections. 

elénzia IMMUNITY™ is clinically proven to reduce the return of cold and flu illness by 45%, and significantly reduce overall illness severity by 80%. And provides 4.5g of fibre per sachet, helping you to meet your daily fibre intake. Adults in the UK are recommended to consume 30g of fibre each day but on average only consume about 18g. 

The Gut-Skin Axis

Your skin’s health is closely intertwined with the health of your gut – enter the gut-skin axis. Emerging research is unveiling how imbalances in the microbiome can manifest as inflammatory skin conditions such as acne, eczema, and rosacea.

Prioritising gut health and promoting a diverse microbiota through a diet rich in plant-based foods, fermented foods, and adequate fibre may contribute to healthier, glowing skin. While the research on the gut-skin axis is still in its early stages, there is growing evidence suggesting that maintaining a diverse microbiota through a healthy diet and lifestyle may contribute to healthier, glowing skin.  

elénzia SKIN™ is our all-in-one ingestible approach to skin health. It also provides 4.5g of fibre per sachet, further contributing to achieving adequate fibre intake, and helping you reach that recommended 30g a day.

Prioritising Wellness

Here are some tips to enhance gut health and support overall well-being: 

Embrace a Plant-Powered Diet: Fill your plate with a colourful array of fruits, vegetables, whole grains, legumes, nuts, and seeds to provide essential nutrients and fibre for your microbes. 

Feast on Fermented Foods: Kombucha, kefir, sauerkraut, and kimchi are packed with beneficial bacteria that can enhance your microbiota’s diversity. 

Prioritise Fibre: Dietary fibre acts as a fuel for your microbes, promoting their growth and diversity. Opt for whole grains, vegetables, and legumes. 

Exercise Regularly: Physical activity promotes healthy digestion. Also, regular physical activity helps to reduce stress, which can also have a positive effect on gut health. Interestingly, research has found that elite athletes have noticeably more diverse gut bacteria. Being ‘elite’ isn’t necessary though as moderate exercise can have an impact. 

Manage Stress: Engage in stress-relieving activities like exercise, meditation, yoga, and deep breathing. 

Quality Sleep: Make sleep a priority by establishing a relaxing bedtime routine. A consistent sleep schedule supports brain health, metabolism, mood, and gut health (and vice-versa, notably, a healthy gut helps support restorative sleep). 

Stay Hydrated: Drinking plenty of water supports optimal digestion and the movement of food through your intestines. 

Unlocking The Gut-Wellness Connection

As our understanding of the gut-wellness connection deepens, the importance of nurturing your overall health becomes undeniable. From a fortified immune system to improved mental well-being and radiant skin. By adopting a gut-friendly lifestyle, you enhance your inner wellness. By nurturing your gut through mindful dietary and lifestyle choices, you embark on a journey towards holistic wellness.  

At elénzia, we’re committed to supporting your health journey. Join us in embracing the vitality that comes from a nurtured gut.  

Discover all our products that support your gut health here. 

Laura Crane making gut boost smoothie with elenzia protein

Boost Smoothie: The Ultimate Recipe for Digestive Health

A delicious and nutrient-packed protein smoothie that will satisfy your taste buds and support your gut health. Packed with berries, apples, and elénzia PROTEIN™, this smoothie is a powerhouse of gut-loving ingredients. So, let’s dive in and learn how to make this gut-boosting protein smoothie!

The Importance of Gut Health

Before we delve into the recipe, let’s take a moment to understand why gut health is so vital. A healthy gut is essential for overall well-being, as it plays a crucial role in digestion, nutrient absorption, immune function, and even mental health. A balanced diet that includes fibre-rich foods, antioxidants, and probiotics can help promote a diverse and thriving gut microbiome.

Gut Boosting Benefits

Berries: Berries are rich in dietary fibre, which helps promote healthy digestion and regular bowel movements. Additionally, they contain antioxidants that protect the gut from inflammation and oxidative stress.

Apple: Apples are an excellent source of soluble fibre, such as pectin, which supports the growth of beneficial gut bacteria. They also contain vitamins and minerals that contribute to overall gut health.

elénzia PROTEIN™: Protein is essential for tissue repair and muscle maintenance. By incorporating protein into your smoothie, you can support your gut lining and maintain a healthy gut barrier.

A well-nourished gut is the foundation of good health, and this Gut-Boosting Protein Smoothie is a delicious and convenient way to support your digestive system. With a blend of fibre-rich berries, apples, and protein, this smoothie provides your gut with the nutrients it needs to thrive.

Remember, a healthy gut is a result of consistent good habits, so make sure to complement your diet with regular exercise, stress management, and ample hydration. Enjoy this protein smoothie as part of your daily routine, and your gut will thank you for it!


50g strawberries

50g raspberries

30g blueberries

1 apple

1 elénzia PROTEIN™ sachet

150ml water


1. Wash all the fruits thoroughly under running water to remove any dirt or residue.

2. Core the apple and cut it into smaller pieces to ensure easier blending.

3. In a blender, combine the strawberries, raspberries, blueberries, apple pieces, and elénzia PROTEIN™ sachet.

4. Add 150 ml of water to the blender. You can adjust the water quantity based on your desired smoothie consistency.

5. Blend all the ingredients until you achieve a smooth creamy texture.

laura crane drinking elenzia protein with water from glass in aesthetic kitchen

Riding the Waves of Wellness: Introducing Laura Crane as elénzia PROTEIN™ Ambassador

There are partnerships that leave us in awe, where passion meets purpose, and inspiration knows no bounds.

Today, we’re thrilled to announce an exhilarating collaboration – the dynamic partnership between elénzia PROTEIN™ and the extraordinary Laura Crane, a true force of nature. As a professional surfer and model, Laura’s journey has been nothing short of remarkable, and her commitment to health, wellbeing, and fitness has ignited a wave of motivation among countless individuals.

Join us as we dive into the surf-filled world of Laura Crane and discover how elénzia PROTEIN™ has become an integral part of her journey, inspiring others to ride their own waves of wellness.

A Beacon of Excellence and Empowerment

From a young age, Laura Crane proved that greatness knows no limits. At age 13, she accomplished what many could only dream of – becoming the UK surf champion. With a natural affinity for the waves and an unwavering determination, Laura’s surfing prowess catapulted her into the spotlight, making her a role model for aspiring surfers worldwide.

Beyond her surfing accomplishments, Laura embodies a spirit of empowerment and purpose. As an advocate for health, wellbeing, and fitness, she has been an instrumental force in encouraging individuals to embrace an active lifestyle, unlocking their full potential – both physically and mentally. Her journey is a testament to the transformative power of dedication and resilience.

Elevating Wellness to New Heights

Amid Laura Crane’s inspirational journey, elénzia PROTEIN™ entered the scene, presenting a game-changing product that redefines the landscape of health and fitness. Crafted with care and backed by cutting-edge research, elénzia PROTEIN™ emerged as a premium protein supplement designed to fuel the body and mind, supporting individuals in their pursuit of peak performance.

For Laura, the discovery of elénzia PROTEIN™ was a revelation. Its clean, plant-based blend of peptides and unparalleled quality made it an indispensable part of her daily routine, empowering her to conquer new challenges, including the demanding waters of cold water swimming and pushing the boundaries of her surfing expertise. With elénzia PROTEIN™ in her corner, Laura felt a renewed sense of strength and vitality, pushing her limits further than ever before.

Laura Crane and elénzia PROTEIN™ Unite

As fate would have it, the paths of Laura Crane and elénzia PROTEIN™ crossed, culminating in a ground-breaking partnership that would set the stage for a new era of wellness and empowerment. As the official ambassador for elénzia PROTEIN™, Laura’s infectious enthusiasm and indomitable spirit now serve as the guiding light for countless individuals looking to embrace a healthier lifestyle.

Together, Laura Crane and elénzia PROTEIN™ represent an unyielding force that encourages us all to rise to new challenges, embrace our inner strength, and push beyond our comfort zones. This partnership symbolizes the fusion of passion and purpose, demonstrating that we can overcome obstacles and reach new heights of success.

As we embark on this remarkable journey with Laura Crane, elénzia invites you to be a part of this incredible wave of wellness. Join us as we celebrate the fusion of ambition and inspiration, unlocking the potential within each of us.

With Laura as our ambassador, we are committed to elevating your health and fitness journey, providing you with the support you need to achieve your goals. Let’s dive into the unknown, challenge our limits, and emerge stronger, together.

Are you ready to join us on this epic journey?

Visit Laura’s Instagram @lauraloucrane

stress-free woman relaxing in bed with plants

3 Tips for Alleviating Stress & Achieving Optimal Health

April is Stress Awareness Month, and the theme for this year is #ACTNOW. 

Stress Awareness Month was created to raise awareness of the current stress epidemic, with a staggering 41%* of Brits saying they felt stressed out on any given week.

Too much stress can negatively impact our body, mood, and behaviour. Therefore, it is vital for our wellbeing that we achieve balance in our lives by actively taking strides towards wellness and stress management.  

Here are our top 3 tips for alleviating stress and achieving optimal health:

Tip 1: Make Time for Mindfulness

Mindfulness involves being aware of our thoughts, feelings, and environment. This can help us to be more present and connected to our lives. It is not a new concept; it has roots in Ancient Eastern and Buddhist philosophy and dates back over 2500 years.  

Research has shown that mindfulness can help people cope with stress, anxiety, and depression. Those who practice mindfulness in their daily routines experience many benefits, such as enhanced overall wellbeing, stress relief, improved cardiovascular health, reduced blood pressure, mitigation of chronic pain, and better sleep quality, as well as having positive effects on gastrointestinal health. One method to cultivate mindfulness is to engage your senses and actively immerse yourself in your surroundings, allowing yourself to appreciate the little things that bring you happiness. It’s also important to accept yourself and treat yourself with kindness. When you feel negative thoughts, take a moment to focus on your breathing. Close your eyes and breathe deeply, concentrating on the sensations of your breath moving in and out of your body. Even just a minute of sitting and breathing can help you feel more centred and calmer.

Tip 2: Move More, Stress Less

Exercise is essential for a healthy mind and body and is associated with several physical and mental health benefits. It releases endorphins, which can help to reduce stress and elevate your mood. Try to keep up with a regular workout routine. A study carried out in 2019 found that group and individual workout sessions can reduce stress. However, only regular exercise had a favourable effect on lowering levels of the primary stress hormone, cortisol.

Remember, you can mix your workouts up depending on your mood! Perhaps you could try to combine mindfulness with exercise by finding a guided meditation to listen to the next time you go out for a stroll.

In addition, exercising with others can help with overall wellbeing with additional social benefits. For instance, joining a local running group, Yoga or Pilates class can offer the opportunity to meet new people or work out with friends. A study found that working out in a group lowered stress by 26% and significantly improved their quality of life.

There is also a knock-on effect of stress on our sleep habits. Regular exercise can also enhance your sleep quality and reduce feeling tired. Sleep plays a significant role in stress management. A lack of quality sleep can increase stress levels and make it harder to manage stress effectively.

Tip 3: Nutrition is Your Key to Inner Peace

Eating a healthy diet nourishes the body by providing essential minerals and vitamins. It can also improve mood, boost energy, and lower the risk of chronic health conditions. And like exercise, nutrition also interlinks with other aspects of wellness.

As mentioned earlier, sleep is vital to our wellness; in fact, 67% of people in the UK believe that a good night’s sleep is crucial. Setting the mood and creating a peaceful bedroom environment will help to support your sleep health.

Eating a balanced diet with healthy habits can lead to a happier lifestyle. Supplementation can play a role too. For example, supplementing with Cannabidiol (CBD) has multiple clinically-proven health benefits such as pain relief, mental wellness, aiding anxiety, promoting sleep and creating balance.

In 2019, a study found that out of 229 CBD users, the main reason for using CBD was pain relief, closely followed by stress relief and anxiety.

chart indicating reasons for taking CBD

Why not try incorporating elénzia Pure CBD™ into your daily routine to enhance your inner peace? 

When stressed, we tend to forget the things that make us happy, which adds more pressure, but by actively managing stress levels, we can lead a more fulfilling and meaningful life.
Remember to take small steps each day towards finding joy and treat yourself with kindness and compassion.

#ACTNOW on your stress management by prioritising your wellbeing and embracing the joys of life.

Further resources on stress management include:
NHS – Mental Health
NHS – Every Mind Matters
Mind – Information Support

Our 6 Step Wellness Cycle

August 31st said goodbye to wellness month but we want to keep the discussion going on why focusing on wellness all year round should take priority and how it can be incorporated into your day-to-day life.

The pursuit of wellness is one of the most important and rewarding endeavours you can embark upon. Living in a state of wellness can dramatically improve your relationships, happiness, and overall sense of meaning in this world.

But why do we find it so hard to achieve? Or once we do, why is it so hard to hold on to?

Wellness does not happen overnight. There is no magic button you can press or pill you can take. It starts within you. It starts in the mind and results in the body, and we want to share with you the holistic wellness equation to achieving eudaimonia:

healthy habits + precision nutrition = eudaimonia

Eudaimonia stands for human flourishing, a contented state of being happy, healthy and prosperous. In simple terms this means reaching a state of sustained, lifelong, holistic wellness. elénzia is here to help with achieving and sustaining eudaimonia, holistically.

If you’ve read our previous blog on wellness “four ways to achieve wellness” you’ll be familiar with how the elénzia approach is a holistic approach to supporting your wellness goals. Your journey to wellness following this equation is possible with our support, the precision nutrition we offer and simplified efficacious guidance.

What do we mean by a holistic approach and why is it necessary for sustaining eudaimonia?

By ‘holistic you’ we mean your approach should be all-encompassing – we are intimately interconnected and only by treating the entire you, considering mental and social factors, rather than just the symptoms of weakness or limitations, will you reach a state of eudaimonia.

We believe that only by achieving this holistically can you sustain it in the long-term, reaching your state of eudaimonia and being your best you.


The elenzia wellness cycle

To inform you on how we can support this lifelong wellness journey for now and the future, we’ve created the elénzia wellness cycle, showing how our precision nutrition range can enhance your mental and physical functioning holistically.

This is based on the science of the natural circadian rhythm, meaning our body’s natural connection with light. This is how humans have evolved to become active during the day and naturally crave sleep during the night. We are all different, however, meaning you need to decide where wellness fits in with your routine and how you can maintain those healthy habits.


1. Kick-start your day and enhance your brain

Holistically kick-start your mental clarity and improve your natural alertness to prepare your mind for the day ahead.

Around 7am our sleep hormones aka melatonin turn off and alert hormones, aka Cortisol the stressor hormone, turns on.

elénzia Enhance™ can help the brain holistically process this stress hormone and prepare the mind to think clearly, recalling information and reacting to the tasks ahead (2,3)


2. Reduce the impact of stress on your immune system

Holistically process your stress hormones to a manageable state so that adrenaline doesn’t impact your immune function for the rest of the day ahead.

Around 11am our stressor hormones are meant to fade off, elénzia Immunity™ contains botanicals shown by research to help reduce acute stress, which is the kind of stress you feel before you are about to present or when you have a deadline to meet.

The formulation of elénzia Immunity™ helps you to bring your cortisol levels down holistically. This improves immune function combined with clinically trialled nutrients required for a healthy immune system (2,4).


3. Boost your overall skin health with hydration & protection against UVA and UVB

Holistically process your stress hormones to a manageable state so that adrenaline doesn’t impact your immune function for the rest of the day ahead. Enhance your topical skin care by providing your body with clinically proven inner protection to support your skin’s defences from pollution and UV rays, with additional essential nutrients for improved collagen production to reduce signs of skin ageing.

Ensure your lunch contains efficient proteins to sustain balanced blood sugars and satiety, combined with elénzia Skin™ to help protect, repair, and hydrate your skin for the day (5,6).

Supplement elénzia Endurance™ to prepare the liver for the processing of nutrients and their conversion into energy and balanced blood sugar levels (7).


4. Restore your body, gut and collagen

Holistically support the muscle and skin reparation from the intense day whilst simultaneously preparing for the next.

Our muscle strength and cardiovascular efficiency is suggested to peak around 5pm. If you’re an after work active, take elénzia Restore™ before or just after your workout and help the body to restore the collagen for repair and skin hydration (8).


5. Eliminate stress and have a moment of zen

Holistically improve your sleep duration and sleep quality with the combination of the entire elénzia holistic lifestyle nutrition range, creating a zen moment with elénzia Pure CBD™.

Around 9pm the sleep hormone melatonin is released, and after a long day our central nervous system (CNS) can often need help slowing down.

CBD is clinically proven to improve SLEEP TIME (9), and when combined with the sustained effects of saffron within elénzia Immunity™, is clinically proven to improve SLEEP QUALITY (10).

Due to the active effect of CBD on the CNS and the reduced level of stressor hormones left over in your body, the synergy of elénzia PURE CBD™ and elénzia Immunity™ improves how long and how well you sleep.

The beauty of it is, these supplements can be taken at different times across the same day, because unlike a sleeping pill, they are not intended to have an immediate sleep effect.


6. Aim for 8 hours of sleep, ready for the cycle to start again

8 hours of sleep makes you more efficient and alert to sustain being the best version of yourself.

When we sleep, the body and brain clear out harmful toxins, your mind organises new information and solidifies new memories, your muscles repair, collagen restores itself and your liver rejuvenates itself.

Remember we are all different so the timings of each step may differ for you, however, the key points to consider are the holistic factors they support. Whether your rise ‘n’ shine pattern is 9, 10, or 11am, look and consider how you can take on a holistic wellness approach and how this would benefit you…

Like Oscar Wilde says: “Be yourself; everybody else is already taken”…