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Your November wellness edit: 5 need-to-knows

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Written byLiz Connor

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Reviewed byHeeral Patel

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This month's round-up is here to help you stay well and feel smart, from the latest trends through to snacks and hacks

Summary

1Optimising your rest with sleepmaxxing

At its core, this buzzy practice is all about getting eight solid hours of kip by creating the ideal conditions for a restful…

2Winter gut hype

Gut stuff has gone mainstream with everyone from Millie Bobby Brown to Margot Robbie extolling the virtues…

3Darker nights creeping in

The summer transition can have a big impact on our energy and motivation, messing with our ability to...

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This month, we’re sharing tips for supporting your mood during the darker months and talking about TikTok’s latest wellness obsession – optimising your rest with ‘sleepmaxxing’. Plus, find out how to manage the darker nights and give your gut some extra love.

Whats trending: Optimising your rest with sleepmaxxing

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Curious to know about TikTok’s latest wellness obsession? Let us introduce you to ‘sleepmaxxing’, the latest buzzword for improving your shut-eye.  

At its core, this buzzy practice is all about getting eight solid hours of kip by creating the ideal conditions for a restful, wake-free night. From minimising distractions and incorporating sleep hygiene routines to exploring potential ingredients like magnesium and tart cherry juice. The goal is simple: wake up feeling refreshed.
How to get in on the trend: In today’s wellness era, there can be a lot of conflicting advice and information out there. But, if you’re currently struggling to get enough kip and are relying on the office coffee machine to get through the day, there’s some genuinely solid advice floating around in the ‘sleepmaxxing’ community.

Gentle and safe ways of jumping on the trend include avoiding screens an hour before bed, using a calming pillow spray, taking a hot bath to lower your core body temperature1 and wearing a blackout eye mask to create the perfect sleep environment.

What’s new: Winter gut hype

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Gut stuff has gone mainstream with everyone from Millie Bobby Brown to Margot Robbie extolling the virtues of giving your gut some love. And with 43%2 of us admitting to experiencing digestive issues like bloating, constipation and diarrhoea, it’s little wonder that our feeds are currently packed with bloat-beating hacks and tips for creating a healthy GI tract.
Gut trends are now so prolific that it even has its own hashtag on TikTok (#guttok). We don’t suggest taking that information to heart though! Look at best selling books, podcasts and even Netflix shows on the topic instead. Plus, if you have anything you’re concerned about, your first port of call should be your GP.
How to get in on the trend: We’ve worked with Dr Rupy, a GP and founder of The Doctor's Kitchen, to create a good gut guide, full of expert ways to naturally support your gut in just four weeks. We want to make sure that caring for your gut is easy, realistic and delicious, so over the four weeks Dr Rupy will guide you through brilliant and simple ways to care for your gut.

Plus, there’s plenty of recipes that taste great and make following his tips so easy.

What’s in season: When the dark nights creep in

The summer transition can have a big impact on our energy and motivation, messing with our ability to reap the rewards of regular exercise and spending time outdoors. As the clocks go back and daylight hours shorten, our natural body rhythms can take a hit too. And with seasonal coughs and colds doing the rounds all over again, there’s plenty that can keep you from feeling your best this month.

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With up to 20%3 of us estimated to experience the winter blues when the mercury drops, searches for seasonal affective disorder (SAD) tend to spike around this time of year.
Expert Carrie Ruxton says, “Try to go outside during the day, especially if you've got a very indoor life. You might not get enough light throughout the day to keep your energy levels going and may leave you feeling fatigued.”
How to get in on the trend: If you’re feeling a little down with the darker evenings and less-than-ideal weather, take heart – we’ve got ideas for supporting your energy levels as well as getting more restorative sleep. 

What you’re loving: ‘Superfood’ goodies

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The humble elderberry dates back centuries, with it being used for home remedies like making syrups, teas and jams.

Even today, this vibrant purple berry continues to rank high on immunity-supporting food lists, thanks to its powerful antioxidant profile.4 Nutritionist Helena Thomas Harman says, “Antioxidant rich foods can actually be beneficial for our health and are a great addition to your balanced diet.”
How to get on the trend: Elderberries are considered dangerous to eat raw or undercooked, so please don't go forage for them yourself. Instead, grab some blueberries as an alternative or have a look at some ‘superfoods’ to perk up your porridge​.

What’s next: Sleep support

With recovery increasingly becoming a bigger part of the fitness conversation, sleep technology has arrived on the wellness scene to help us optimise every moment we spend snoozing under the duvet.
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According to recent statistics, almost one in five people in the UK5 aren't getting enough sleep, so it’s no surprise that we're developing more technology and tools than ever to help people get the rest they need. Expect to see a rise in jewellery that analyses your sleep patterns, connected mattresses that can lower your core body temperature and anti-snore smart pillows, designed to help you drift off faster and for longer.
How to get in on the trend: Start your day with a dose of bright light goodness courtesy of Beurer’s Portable Daylight Therapy Lamp.

Sunlight indirectly controls the production of melatonin and tells our body when it's time to sleep. In the months when there's less sunlight, production of melatonin increases. This makes it harder to get up in the morning and can affect our feelings of well-being.6 Daylight therapy lamps can help to give your body the daylight it misses during the darker months, helping your sense of well-being.

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Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
 

Sources

1. Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. 2019 Aug;46:124–35. 
3. Molloy A. Seasonal Affective Disorder: 1 in 3 people suffer from SAD. The Independent [Internet]. 2014 Oct 23; Available from: https://www.independent.co.uk/life-style/health-and-families/health-news/seasonal-affective-disorder-1-in-3-people-suffer-from-sad-9814164.html 
4. Osman AG, Bharathi Avula, Kumar Katragunta, Ali Z, Chittiboyina AG, Khan IA. Elderberry Extracts: Characterization of the Polyphenolic Chemical Composition, Quality Consistency, Safety, Adulteration, and Attenuation of Oxidative Stress- and Inflammation-Induced Health Disorders. 2023 Mar 31;28(7):3148–8. ‌Mental Health UK. Sleep and mental health [Internet].
5. Mental Health UK. 2023. Available from: https://mentalhealth-uk.org/help-and-information/sleep/ 
6. Pun TB, Phillips CL, Marshall NS, Comas M, Hoyos CM, D’Rozario AL, et al. The Effect of Light Therapy on Electroencephalographic Sleep in Sleep and Circadian Rhythm Disorders: A Scoping Review. Clocks & sleep. 2022 Aug 9;4(3):358–73.
 

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