Hundreds of Ways to Fit Wellness into your Day

in Health & Beauty

Holland & Barrett Gibraltar celebrated their 10th Anniversary in July and are proud to still be serving the local community with expert advice from their store colleagues who are at the heart of what they do, continuing to help their customers and answer questions on a huge range of products that they need to live healthier, happier lives.

Boost your Immune System

If you are looking for ways to fit wellness into your day, it is important to adhere to a healthy lifestyle which will provide support for your immune system.

Supplements can play a big role in supporting our immune system. Here are some great tips to make sure your immune system is at its best:

Vitamin Dis one of the most important immune system-strengthening nutrients. Take one tablet daily of Holland & Barrett Vitamin D3 25Ug Lemon and Lime Flavour Effervescent Tablets to help maintain normal bone and muscle function.

Vitamin C plays a key role in supporting our immune system and is also an important nutrient for normal energy yielding metabolism and reduction in tiredness and fatigue. Try Holland & Barrett Gentle Non-Acidic Vitamin C Tablets which can help support multiple body functions, from bones, joints and skin, to helping absorb non-heme iron (found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens).

Exercise is really important for maintaining the immune system, whether that be a brisk walk to the shops instead of driving, or a swim in the sea. Research reveals that regular and appropriate exercise can act as a modulator to the immune system by increasing the circulation of lymphocytes (a type of white blood cell that is part of the immune system).

If you want to start exercising or going to the gym then protein powder can help you reach your daily protein goals quickly and easily. Most people who do not exercise and eat a relatively healthy diet will reach their protein goals without really trying, but if you exercise, that number goes up and a protein powder could really help.

PE Nutrition’s Simply Whey Chocolate is a protein powder that works hard for you and contains all nine of the essential amino acids that your body needs to build after exercise. It’s easy for your body to digest and encourages lean muscle growth.


Getting a good night’s sleep can strengthen your immune system. If you’re feeling tired or struggling with fatigue, HB Valerian Tablets can provide temporary relief for sleep disturbances and mild anxiety.  Valerian is a traditional herbal medicinal product. Alternatively, BetterYou Pure Energy B12 Boost oral spray delivers 1200µg of B12 along with 100% of your recommended amount of chromium. Vitamin B12 has been proven to help reduce tiredness and fatigue and contributes to normal function of the immune system and this spray has been specially formulated to deliver vitamin B12 directly into the mouth.

If you are finding that it takes more than 30 minutes to drift off to sleep then you might need a little assistance to nod off more quickly. Sleep latency is an important indicator of sleep health and is the length of time it takes you to go from your head hitting the pillow to being asleep. The average amount of time is between 10 and 20 minutes, with research suggesting a sleep latency of 10 to 15 minutes is more likely to lead to a good night’s rest.

Circadian Rhythm

Have you heard about the circadian rhythm? This is your sleep-wake pattern over the course of a 24-hour day. It helps control your daily schedule for sleep and wakefulness and is the brain’s way of aligning the body with the environment. A major factor which disrupts the circadian rhythm is unnatural light and the timing of our activities, with shift work being another significant disruptor of the circadian rhythm.

The best thing you can do for your circadian rhythm is to give it routine and predictability. Try getting up at the same time every day and do some sort of physical activity which can improve sleep quality, helping you feel less drowsy in the day and making it easier to drop off at night. Another big factor that may be stopping you getting to sleep is having tech devices in the bedroom. Make your bedroom the place for sleeping not for using devices, so a good tip is to switch off before you drift off! Even better, don’t take those devices into the bedroom.

Technology affects the brain, stimulating your mind and making it harder to fall asleep and the blue light emitted by many devices can disrupt the natural production of melatonin, a hormone that facilitates sleep and can throw off your circadian rhythm.

Dr Organic Lavender Sleep Therapy Pillow Spray can help to diminish sleepless nights while promoting deep sleep and tranquillity. Just spray a fine mist onto your pillow before going to bed… and sleep!

There are many other factors that may be stopping you from dropping off to sleep, stress being one of those, but unfortunately it is a bit of a catch-22 situation as sleep loss triggers our body’s stress response system, leading to an elevation in stress hormones, namely cortisol, which further disrupts sleep. Don’t forget to pop in store to Holland & Barrett Gibraltar for more expert advice on how to get a better night’s sleep.

Advisory Information:

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking any medications or are under medical supervision, please consult a doctor or healthcare professional and always read the label before use.

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