H&B Wellness Blog

menstruation_and_nutrition

Menstruation and Nutrition: 5+1 dietary tips for more painless symptoms

The creation and continuation of life is due to the ability of the female body to be able to support the process of conception, pregnancy and childbirth. The female body, each month, is designed to get ready for the possibility of pregnancy and because of that, it "takes the appropriate steps" to ensure that the environment, in which the fertilized egg will begin to develop, is the most suitable.

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menstruation_and_nutrition

Menstruation and Nutrition: 5+1 dietary tips for more painless symptoms

Maria Kirmanidou, Dietitian & Sport Nutritionist, MSc in Sport Nutrition

iron

Iron: One of the most important minerals in the body

Katia Annousi, Dietitian & Nutritionist, QMU

world_health_day_2024

World Health Day 2024: What does it mean to be healthy?

Maria Kirmanidou, Dietitian & Sport Nutritionist, MSc in Sport Nutrition

intermittent_fasting_diet

Intermittent Fasting: The ideal diet for weight loss?

Katia Annousi, Dietitian & Nutritionist, QMU

Top Articles

turmeric

Turmeric: A very promising herb for healthy joints

Turmeric is an herbaceous plant from the Zingiberaceae family – closely related to ginger - and is one of the most famous herbs, which has made its appearance in the Western world some decades ago.
how_to_get_the_most_from_vitamin_c__2_

Vitamin C: Rich nutritional sources, properties & benefits

Many people consider vitamin C as the "vitamin queen", and not unfairly as it’s indeed a "super-vitamin", which takes part in a variety of functions in our body. Vitamin C is a sensitive water-soluble vitamin, which is not stored in our body, and that’s the reason why it is recommended to consume it daily.
anxiety

Vitamin B12: How do I achieve normal values and what is the effect on our mental health?

Vitamin B12, also known as cobalamin, is an essential vitamin that the body needs but cannot produce on its own. It is found naturally in animal-based products, but can also be added to certain foods and is also available as a supplement. It supports normal nerve cell function and is essential for red blood cell formation and DNA synthesis.
lady-in_the_sun

Vitamin D: An essential supplement for everyone

You've probably heard of the famous vitamin D. But do we know what it is, the functions, where it's involved in and why it has gained so much popularity over the last years? Let's discover it together!
what_do_we_need_omega_for_main

What are the Omega-3 fatty acids and why do you need them?

Almost everyone can admit the importance of omega-3 fatty acids for our health. But what are the well-known Omega-3 and why are they so important for our physical and mental health and well-being?

6_superfoods_to_support_your_immune_system__1_

Boosting immunity: Which is the Best Vitamin?

The immune system is our body's defence centre, the function of which is crucial for the effective treatment of pathogenic microorganisms.
pexels-run-ffwpu-2530125__1_

Athens Marathon 2023: Pre-race Nutrition & Hydration

The Marathon is one of the most popular and demanding Olympic events worldwide. It is a road race of a distance equal to about 42km, with the first official marathon being among the first Olympic Games in Athens, in 1896, won by the well-known, Spyros Louis. The "Marathon" was named in honour of the victory of the Greeks against the Persians at Marathon in 490 BC, at the end of which, Pheidippides (messengers of war news in ancient Greece) ran the distance between Marathon and Athens in order to spread the good news. Since then, the sport of marathon running has attracted the interest of thousands of people, either at amateur or professional level. Every 2nd Sunday in November, SEGAS organizes the authentic Athens Marathon (42km), including 5km & 10km races events for adults, as well as the 1.2km race for children.
cholesterol

Cholesterol: How to reduce it and which food & supplements can help?

Cholesterol is a lipid produced by the liver and is required by the body for vitamin D production, the formation of the layers of cell membranes and the production of certain hormones, such as estrogen.

collagen

Collagen: What it is and what is the best supplement

Collagen is the most abundant building block in the body, supporting the health of not only our skin - as many of you will have heard - but also the healthy structure of bones, joints & tendons. In fact, it is one of the most abundant proteins in the human body, supporting the body internally and externally. The quality of our skin - which is the largest organ in the human body - is closely linked to endogenous collagen production. There are several types of collagen, with type I being the predominant type of collagen on the skin and type II making up about 90-95% of the total collagen, present in connective tissue.
gluten

Gluten: What is it, in which foods and drinks we can find it and when to avoid it?

Gluten is a protein found in many grains, including wheat, barley, rye and triticale - a cross between wheat and rye. It is a complex of proteins, gliadin and glutelin, which are joined by starch in the endosperm of the grain. Gluten helps food keep its shape by acting as a «glue» that holds food together. Gluten can be found in many types of foods, even ones you wouldn't expect!

probiotic

Probiotics: The "hidden" treasure of our health

Did you know that we live with around 40 trillion bacteria, whose integrity plays an integral role in our physical and mental health? And yet... 40 trillion bacteria reside in various parts of our body, such as the digestive tract, as well as the oral and vaginal cavity. The survival and health of these bacterial strains - which outnumber our body cells (about 30 trillion) – very much determines how healthy we are!

keto_diet_1

Ketogenic or Keto Diet: What is it and for whom is being addressed?

Keto diet or ketogenic diet was originally used to treat drug-resistant epilepsy in children, as it appears to reduce the frequency and intensity of seizures. Keto diet became well-known and began to be widely used when people realized it was being used for weight loss.

water_retention_1

I have water retention: How can I get rid of it?

You may experience weight fluctuations from one day to the other. This is most likely due to water retention, which can occur for a variety of reasons and is usually temporary and harmless.

skincare_1

Skincare: How important is moisturizer for our daily hydration?

Facial moisturizer is one of the most important steps in our daily facial care and maintaining the health of our skin. Every day, our facial skin is exposed to external factors, and as a result, it needs extra support to keep it healthy. It is necessary to apply it daily, morning and evening, in order to keep the skin hydrated, elastic and healthy.

diatrofologikos-odigos

The Ultimate Nutritional Guide after Christmas holidays

The first week of every January is characterized by intense feelings of anxiety about the pounds we - probably - put on during Christmas holidays. The comments at family dinner tables are so common, with almost everyone of us already "mourning" the possible small increase on the scales and thinking about it with worry and regret while enjoying the Christmas treats. "I hope this piece of Christmas pudding will make me taller instead of fat" or "Another year of not having a beach body" and so on. So I'm here to reassure you and tell you that you don't need to panic about the few pounds that might be added these days, nor do you need to over-analyze it. Why?
pexels-oleksandr-p-320007

New year, new me

And it's that time of year when we all do a rewind and think about what went & what didn't go well and what could have gone better. Right? Already a few days before the end of the year to the first few days of January, most of us do a big flashback, bringing good and not so good moments in mind, and in the end - if we are lenient with ourselves - we give ourselves credit or not.
zinc

Zinc: How you can deal with winter infections with one of the most important minerals?

Zinc is one of the 24 essential minerals for our body, found in a variety of plant and animal foods, but it can also be taken in supplement form, where it is recommended. It plays a key role in skin health, immune function, thyroid function, cell growth and can protect against acne, inflammation and other conditions. Zinc deficiency occurs frequently in developing countries, however zinc deficiency in the US is less common because most diets provide the recommended dietary intake. No mineral has such powerful effect on the immune system, skin and hair as zinc. However, up to 50 percent of the world's population does not consume enough zinc. The main forms of zinc that one will encounter are zinc gluconate, sulphate, picolinate and zinc citrate.

q10

Coenzyme Q10: The 5 most important health benefits

Many of you may have heard of it in beauty product advertisements, while others may have associated it with the sports industry. Coenzyme Q10 is a vitamin-like molecule, which is considered very important, for energy production, inside the “energy production factory" within the cell, the mitochondrion. Since it was first isolated by researchers in 1955, it has attracted the interest of scientists as it is a key component for many bodily functions, it did not take long to become widely known, due to its polymorphic nature.

avocado_magnesium

Magnesium: The properties and everything you need to know

Magnesium is a vital mineral for the normal functioning of the body, being a co-factor for over 300 reactions that help maintain blood pressure and heart rate at normal levels, as well as strong bones. It is utilized for every function of the body, as it is a key building block for bones, teeth, muscles and cell membranes. 60% of magnesium is found in bones and teeth and the rest in muscle cells and body fluids, with high concentrations can be found in the heart and the brain. Blood contains only 1% magnesium.
intermittent_fasting_diet

Intermittent Fasting: The ideal diet for weight loss?

The Intermittent Fasting diet pattern has gained popularity recently. Fasting is known to be one of the oldest traditions in the world and has been used in various communities for either cultural or religious reasons, as well as a healing method for illnesses in the past. Hippocrates, the father of modern medicine, once wrote: "To eat when you are sick is to feed your disease."
vital_proteins_collagen_peptides_1

Collagen Peptides: A promising option with beneficial health benefits!

Collagen is the most abundant protein in our bodies, supporting about 1/3 of our body's structure. We are used to associating the word protein with muscle mass. However, protein is the "structure of our life" we would say... It is not only a component of our muscles, but it supports and protects our skin, hair, nails, vital organs, ligaments, tendons, blood vessels. There is no life, then, without the necessary amount of protein. One of the most important and abundant proteins that support our body is collagen, which is actively involved as a fundamental part in the building of various tissues in our body, playing a key role in skin elasticity and tissue flexibility.

calcium_2

Calcium: The protagonist in bone health..and more

Calcium is a mineral that is not produced in the body, which is why diet is the main source of calcium and plays an important role in bone and dental health. Calcium is the mineral that helps maintain muscle function, blood clotting and other body processes. 99% of the calcium in the body is stored in the bones which act as a calcium reservoir from which the body draws to keep itself in balance. The body also needs vitamin D to absorb and maintain calcium levels. Vitamin K, vitamin C, magnesium, phosphorus, manganese and boron are other important nutrients for bone health.

protein_2

Protein: How much do I need and which supplements can I consume daily?

The word "protein" has taken over, for many years now in world of wellness. We’ve certainly associated it in our minds with fitness, muscle gains, etc. So is it as important as it sounds? Where can we get protein from? Why is it important to meet our daily protein needs? Should I take a protein supplement or not? The questions are many, and we are here to answer them all, one by one. So let's get to know everything we need to know about protein.

glucosamine_1

Glucosamine: What are its benefits to the joints?

Glucosamine is produced and found naturally in the human body. The highest natural concentration of glucosamine is found in the joints, specifically in cartilage, and is essential for the synthesis of glucosaminoglycans (GAGs), compounds that keep joints healthy and flexible. The body uses glucosamine to build and repair cartilage. Cartilage is a flexible, tough, elastic connective tissue that protects the bones in joints, provides cushioning, and prevents bones from rubbing together.
iron

Iron: One of the most important minerals in the body

Iron is a widely distributed metal in nature and is particularly important for the human body. It is retained in large quantities in the body and about 90% is reabsorbed and reused every day. The remaining iron is excreted, mainly through bile. Iron is very important for maintaining many body functions, including the production of hemoglobin, a protein in the blood that carries oxygen. It is also essential for maintaining healthy cells, skin, hair and nails, as well as in the normal functioning of the immune system.

menopause

Woman & Menopause: Possible Symptoms and Ways of Treatment

Menopause is one of the key stages in woman's life. It is a physiological mechanism during which menstruation is interrupted, with the onset of diagnosis occurring at least one year after the last menstruation. The period before menopause is called peri-menopause. The age of menopause ranges from 45-55 years, with the duration and severity of symptoms vary greatly from woman to woman. At the onset of menopause, the frequency of menstrual periods begins to be greatly disrupted, with some women experiencing much more infrequent periods, while others experience more frequent periods with increased blood flow (menorrhagia).

world_health_day_2024

World Health Day 2024: What does it mean to be healthy?

The 7th of April has been designated as World Health Day, a day that marks the launch of the World Health Organization (WHO), which marks 76 years of operation this year. For 2024, WHO has chosen to commemorate this day with the "My Health, My Right" campaign to raise awareness of the need for more and more of us to motivate ourselves to take care of ourselves and to recognize that our health is the most precious thing we have. As 'cliché' as it may sound, our health cannot be taken for granted, especially during this difficult period of socio-political crisis. Consider that almost 4.5 billion people worldwide do not have access to basic health care services!
menstruation_and_nutrition

Menstruation and Nutrition: 5+1 dietary tips for more painless symptoms

The creation and continuation of life is due to the ability of the female body to be able to support the process of conception, pregnancy and childbirth. The female body, each month, is designed to get ready for the possibility of pregnancy and because of that, it "takes the appropriate steps" to ensure that the environment, in which the fertilized egg will begin to develop, is the most suitable.

Strong Immune System

6_superfoods_to_support_your_immune_system__1_

Boosting immunity: Which is the Best Vitamin?

The immune system is our body's defence centre, the function of which is crucial for the effective treatment of pathogenic microorganisms.
lady-in_the_sun

Vitamin D: An essential supplement for everyone

You've probably heard of the famous vitamin D. But do we know what it is, the functions, where it's involved in and why it has gained so much popularity over the last years? Let's discover it together!
how_to_get_the_most_from_vitamin_c__2_

Vitamin C: Rich nutritional sources, properties & benefits

Many people consider vitamin C as the "vitamin queen", and not unfairly as it’s indeed a "super-vitamin", which takes part in a variety of functions in our body. Vitamin C is a sensitive water-soluble vitamin, which is not stored in our body, and that’s the reason why it is recommended to consume it daily.
zinc

Zinc: How you can deal with winter infections with one of the most important minerals?

Zinc is one of the 24 essential minerals for our body, found in a variety of plant and animal foods, but it can also be taken in supplement form, where it is recommended. It plays a key role in skin health, immune function, thyroid function, cell growth and can protect against acne, inflammation and other conditions. Zinc deficiency occurs frequently in developing countries, however zinc deficiency in the US is less common because most diets provide the recommended dietary intake. No mineral has such powerful effect on the immune system, skin and hair as zinc. However, up to 50 percent of the world's population does not consume enough zinc. The main forms of zinc that one will encounter are zinc gluconate, sulphate, picolinate and zinc citrate.

Natural Beauty

pexels-iiii-iiii-54566

Dry hair: Causes and treatments

Dry hair is no fun, everybody knows that. Naturally, we all want strong, luxurious hair that doesn’t break off all the time and lacks shine, but how?

pexels-vlad-chetan-2600287

6 signs of good nail health

When was the last time you looked at your nails? Not just a glance - when did you pay them some proper, good attention?

aloe-varea

7 benefits of aloe vera for hair

Ahhh, aloe vera, this one ingredient alone is responsible for so much wonderful stuff.

Not everybody knows this, but it’s perfectly ok to use aloe vera on your face and even on your hair. Actually, it’s a bit of a natural wonder product.

pexels-pixabay-261681

Find out what your nails could be saying about your health

Whether you paint them, manicure them or just leave them be, your fingernails and toenails can reveal a lot about your health.
collagen

Collagen: What it is and what is the best supplement

Collagen is the most abundant building block in the body, supporting the health of not only our skin - as many of you will have heard - but also the healthy structure of bones, joints & tendons. In fact, it is one of the most abundant proteins in the human body, supporting the body internally and externally. The quality of our skin - which is the largest organ in the human body - is closely linked to endogenous collagen production. There are several types of collagen, with type I being the predominant type of collagen on the skin and type II making up about 90-95% of the total collagen, present in connective tissue.
skincare_1

Skincare: How important is moisturizer for our daily hydration?

Facial moisturizer is one of the most important steps in our daily facial care and maintaining the health of our skin. Every day, our facial skin is exposed to external factors, and as a result, it needs extra support to keep it healthy. It is necessary to apply it daily, morning and evening, in order to keep the skin hydrated, elastic and healthy.

vital_proteins_collagen_peptides_1

Collagen Peptides: A promising option with beneficial health benefits!

Collagen is the most abundant protein in our bodies, supporting about 1/3 of our body's structure. We are used to associating the word protein with muscle mass. However, protein is the "structure of our life" we would say... It is not only a component of our muscles, but it supports and protects our skin, hair, nails, vital organs, ligaments, tendons, blood vessels. There is no life, then, without the necessary amount of protein. One of the most important and abundant proteins that support our body is collagen, which is actively involved as a fundamental part in the building of various tissues in our body, playing a key role in skin elasticity and tissue flexibility.

Healthy Diet

pexels-julian-jagtenberg-103124

Vitamin B complex: functions, foods, deficiency and supplements

Find out all about vitamin B, including what it does, how much you need, where to find it, and who might need to supplement their diet
pexels-pixabay-40751

Is Manuka the perfect sport fuel?

Boost performance with nature’s wonder product.

You may be surprised to hear this, but honey is the perfect fuel for endurance athletes. This is because the body absorbs its natural unrefined sugars easily – honey was even used by Olympic runners in ancient Greece!

pexels-ady-april-man-jumping

30 foods that give you energy

You can ramp up your energy levels by adding certain (delicious!) foods to your plate every day. But what is the best food for energy?

cholesterol

Cholesterol: How to reduce it and which food & supplements can help?

Cholesterol is a lipid produced by the liver and is required by the body for vitamin D production, the formation of the layers of cell membranes and the production of certain hormones, such as estrogen.

gluten

Gluten: What is it, in which foods and drinks we can find it and when to avoid it?

Gluten is a protein found in many grains, including wheat, barley, rye and triticale - a cross between wheat and rye. It is a complex of proteins, gliadin and glutelin, which are joined by starch in the endosperm of the grain. Gluten helps food keep its shape by acting as a «glue» that holds food together. Gluten can be found in many types of foods, even ones you wouldn't expect!

keto_diet_1

Ketogenic or Keto Diet: What is it and for whom is being addressed?

Keto diet or ketogenic diet was originally used to treat drug-resistant epilepsy in children, as it appears to reduce the frequency and intensity of seizures. Keto diet became well-known and began to be widely used when people realized it was being used for weight loss.

water_retention_1

I have water retention: How can I get rid of it?

You may experience weight fluctuations from one day to the other. This is most likely due to water retention, which can occur for a variety of reasons and is usually temporary and harmless.

intermittent_fasting_diet

Intermittent Fasting: The ideal diet for weight loss?

The Intermittent Fasting diet pattern has gained popularity recently. Fasting is known to be one of the oldest traditions in the world and has been used in various communities for either cultural or religious reasons, as well as a healing method for illnesses in the past. Hippocrates, the father of modern medicine, once wrote: "To eat when you are sick is to feed your disease."
menstruation_and_nutrition

Menstruation and Nutrition: 5+1 dietary tips for more painless symptoms

The creation and continuation of life is due to the ability of the female body to be able to support the process of conception, pregnancy and childbirth. The female body, each month, is designed to get ready for the possibility of pregnancy and because of that, it "takes the appropriate steps" to ensure that the environment, in which the fertilized egg will begin to develop, is the most suitable.
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Established in 1870, Holland & Barrett has been trusted for wellness for over 150 years and has a retail presence of more than 1.600 stores across 18 countries worldwide, as well as a rapidly expanding e-commerce business. All Holland & Barrett colleagues are ‘Expertly Trained’ across Vitamins, Supplements, Sports, Beauty and Health Food to give accessible, personalized advice to customers on their individual needs. This training, is independently certified to be of equivalence to the UK’s ‘A’ Level qualifications.