It might seem obvious but a good night's sleep cannot be underestimated. Unfortunately for some, a good night's sleep doesn't usually happen. Many people suffer from sleeping difficulties which is not surprising considering our fast-paced lifestyles. Sleep is the time when the body secretes many important hormones that affect growth, regulate energy, and control metabolic and endocrine functions. A little more sleep each night can have a huge impact on our energy levels during the day.

If your regular multivitamin just isn't cutting it, try a Nature's Own Women's or Men's Mega Potency Multi with over 40 mega ingredients.

• The women's version is a concentrated formula that assists energy production, helps maintain a healthy nervous system, assists skin defences, repair mechanisms that may reduce the effects of ageing and supports healthy bones.
• The men's version assists with energy production, supports cardiovascular health and also supports male physiology and function.

Along with nicotine and alcohol, caffeine is one of the three most widely used mood-affecting drugs in the world. Caffeine is a potent and quick-acting drug which produces an effect similar to the stress response in our bodies. It affects each person differently depending on things such as weight and build, but what's common is an almost instant effect on your mind-body that continues to influence your state for 6-8 hours afterwards. While you get a quick energy boost from coffee, tea or cola drinks in the short term, decreasing caffeine is better at helping maintain energy levels in the long run.

Keeping balanced blood sugar levels is important to maintain energy levels. It also helps us avoid snacking on treats throughout the day. Choosing low GI (Glycemic Index) carbohydrates - ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term energy. The aim is to keep blood sugar levels stable throughout the day, avoiding the rollercoaster of highs and lows. Look for foods with a GI of 55 or less such as porridge, apple and sweet potato. A GI of 56 to 69 is medium and a GI of 70 or more is high.

Regular exercise helps to increase energy levels. Of course, the last thing most people want to do when they are tired is to go for a walk or play a game of football. However, when you live a sedentary lifestyle increasing your exercise slowly actually helps with your energy levels. Just a few minutes of exercise a day can really transform how you feel and how much energy you have to get through the day. Set a goal to exercise 4 days a week and try not to go more than a day without exercising.

Did you know that iron plays an important role in carrying oxygen around the body? Low dietary iron can be caused for a number of reasons. Possible causes include inadequate dietary intake or poor digestion, menstruation or other lifestyle factors. Symptoms of low iron include fatigue, weakness, dizziness and poor concentration. When iron is not available, iron dependant enzymes involved in energy production and metabolism are the first to be affected. Try including foods containing iron such as red meat, fish, eggs, spinach, green leafy vegetables, squash, soybeans and lentils.

There are several B vitamins - B1, B2, B3, B5, B6 and B12 � and most are involved in energy production as well as play an important role in carbohydrate, fat and protein metabolism. All B vitamins are water-soluble so they are not readily stored in the body and need to be replenished daily to support their many roles.

Magnesium is often thought of for aiding relaxation and reducing leg cramps during pregnancy, however, it is also vital for the metabolism of glucose, and cellular energy production. Magnesium is found in abundance in nuts and seeds including Brazil nuts, cashews, almonds, hazelnuts, and sunflower and sesame seeds, and is an excellent healthy snack option. It's also found in grains like brown rice, rye and wheat, fruits such as figs and apricots, and vegetables including silver beet, cauliflower and broccoli.

Traditional Chinese Medicine has used Korean Ginseng for its adaptogen properties. Adaptogenic herbs, as the name suggests, help the body to adapt during times of stress. Korean ginseng helps relieve the body of fatigue, calms the nerves and helps maintain energy levels. As a general tonic, Korean ginseng has antioxidant properties and helps support the immune system.

Nature's Own Krill + Fish Oil helps joint health by temporarily relieving pain, stiffness and inflammation within a short period of 7 to 14 days. The Omega-3 in this product has anti-inflammatory properties, which when consumed regularly can help temporarily reduce pain and stiffness in the joints and help increase movement. Omega-3 can't be made by the body so has to be consumed as part of our diet. Deep sea fish such as anchovies, tuna and salmon are common sources but Omega-3 is also found in Krill oil. Krill oil has a different molecular structure, allowing it to be more bio-available than fish oil to the body.

Night shade foods are one of the groups of foods that can sometimes trigger arthritis flare-ups. Foods in the night shade family such as tomatoes, eggplants, capsicum and potatoes contain several compounds known as alkaloids. Among them, we find solanine and chaonine which may contribute to inflammation.

The National Institute of Arthritis and Musculoskeletal and Skin Diseases has suggested that exercise or activity that improves your joint range of motion may help reduce stiffness, maintain mobility and reduce the risk of osteoarthritis symptoms. Exercises that target your spinal range of movement are particularly good, as they help improve your posture and reduce unnecessary wear and tear on your joints. Yoga, swimming and daily stretching are great as well.

Also be aware of daily impacts on your joints. If you work at a computer, check your ergonomics and rest your wrists throughout the day. Avoid sitting or standing for long periods of time, limit time spent in high heels, manage a healthy weight and keep your bones healthy with high calcium foods.

Cherries are rich in flavonoids which may help manage gout by breaking down uric acid in the blood stream before it is deposited at the joints. They may also help reduce inflammation and help reduce damage to collagen at the joint. Aside from irritating the joint and connective tissue layers, uric acid in the joints also eat away the collagen structure which leads to weaker joints.

Glucosamine has become one of the most popular natural supplements to support arthritis. Glucosamine is a substance that occurs naturally in cartilage and is needed for healthy growth and maintenance of this protective cushion between the joints. Arthritis breaks the cartilage down, causing inflammation and pain to the joint. By supplementing glucosamine in your diet, you may help reduce these symptoms and reduce future degeneration to the joint.

The pineapple plant contains bromelains which is a group of sulfer-containing enzymes that help to digest protein. They are commonly used to aid digestion, but may also benefit joint health. Including pineapple in your diet may assist in the management of soft tissue inflammation and swelling associated with trauma. Soft tissue can be your tendons, ligaments, synovial membranes (area around the joint) or your skin.

Green lipped mussels are caught on the shores of New Zealand. They were traditionally eaten by the Maoris, and it was noted that the elderly where able to move around and do demanding physical activity without displaying symptoms of arthritis. Now it is known that green lipped mussels are rich in glucosamine, chondroitin and marine lipids - all of which reduce inflammation and assist with cartilage growth.

Our tissues can become inflamed as a reaction to irritation, injury, or infection. However, there are foods that have natural anti-inflammatory properties, like green and brightly coloured vegetables that are rich in vitamins, minerals and antioxidants. Ginger also contains anti-inflammatory properties and has been used in Traditional Chinese Medicine to stimulate circulation. And monounsaturated fats found in olive oil, avocado and nuts may also be beneficial.

Capsaicin is derived from capsicum and is found in creams to be applied to the joint. Capsaicin has a warming effect, and may temporarily assist the symptoms of osteoarthritis or muscular aches and pains. Using a heat bag may also benefit stiff and inflamed joints.

Artificial colours and flavours are unfortunately in many of our foods. The down side is some children may be allergic or sensitive to them. It's best to give your children foods with minimal or no artificial colours or flavours. Natural colouring is always best and preferably natural foods. But our kids like to have occasional treats, so just have a look at the labels and consider the natural options available too.

Having a healthy, balanced diet is really important for your children. Especially eating breakfast as it will provide energy for them to be able to learn, grow and develop. Your children are continually growing so it's best to provide them with a balanced healthy diet for the 3 meals a day. Healthy snacks also assist this growth period. If you make food fun they are more likely to enjoy it and you can also introduce new foods this way. If your child is a picky eater, which can cause nutrient deficiencies, a multivitamin may be helpful during this tricky time.

Nature's Own Omega Delight is a good source of Omega-3, which has been whipped into a smoothie-like deliciousness so you can give your kids Omega-3 without offending their tastbuds. Omega-3 is involved in brain development and function and because these fatty acids can't be produced by their body, it's important to include them in your child's diet.

It's good to remember that caffeinated drinks aren't really good for growing bodies and other alternatives can be given. Water is essential for hydration year round, and fruit or vegetables juices are also great as a nutritional source in liquid form. Just don't overdo it though. As well, consider avoiding energy drinks which are loaded with caffeine as there is too much in one drink for little bodies. And you might want to keep soft drinks and cordials, which are loaded with sugar, to an occasional treat.

Omega 3 fatty acids are essential for your children's learning, growth and optimal brain function development. They may also be beneficial for behavior in some children. A few common foods that contain omega 3 include salmon, tuna, mackerel, trout, sardines, sunflower seeds and walnuts. Most Australian diets fall short of the recommended levels of omega 3. The National Health and Medical Research Council¹ suggests an adequate Omega 3 intake for children up to 13 is at least 40-70mg per day.

¹ National Health and Medical Research Council: Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes, NHMRC¹, 2006.

Adequate sleep is really important for growing bodies. It is also essential for the learning process as it optimizes the consolidation of fresh and newly acquired information. There are studies showing that children in school show a close association between shortage of sleep and impaired learning and other cognitive functions. Plus we all want happy, cheery children instead of tried and cranky ones!

Most children love to play and have fun, and exercise is one of the best ways to achieve this. There are lots of different activities or sports that children can get involved in � getting out in the fresh air plus vitamin D from the sun is essential for their health. While many children enjoy playing video games, it's good to get them moving around and exercising their whole bodies. A balanced amount of computer time with exercise is a good way to keep your children healthy.

Growing children need a good amount of calcium in their daily diet to help growing bones. There are a number of ways to include calcium in their diet with foods such as yoghurt, goats' milk or A2 milk, almond milk, eggs, green leafy vegetables, Chinese cabbage, black beans, pinto beans, brown rice and salmon. There are also many nuts and seeds such as almonds, hazelnuts, brazil nuts, sunflower seeds and sesame seeds that you can add to their food.

Complete Sleep is Australia's No. 1 Sleep Remedy and contains two key ingredients:

• Lactium® is a bioactive peptide to help alleviate stress, one of the most common causes of sleeping difficulty.
• Zizyphus is a herb that has been used in traditional Chinese medicine for its mild sedative action to help calm the nerves and mind, helping you fall asleep and stay asleep.

Obviously you do need to avoid anything that's going to keep you awake. This includes caffeine which comes in the form of tea, coffee and some soft drinks. Keep the caffeinated drinks to the morning and try a herbal tea in the afternoon. Nicotine, also a stimulant, should be avoided before bed.

A good bed-time routine can help you to get a better night's sleep. Try to stick to a regular time for going to sleep and waking each morning, even on the weekends. A comfortable mattress and pillow is important for lumbar support, as well as the temperature of the room - if the room is too warm or too cool this can disrupt your sleeping pattern. And finally, avoid a large meal before retiring; a small meal will use less energy to digest.

You want to set the right mood to help you drift off into a peaceful sleep. Your bedroom should be comfortable, warm, quiet and dark. Use it for sleeping and try not to watch television or work in bed, particularly right before you're ready to sleep.

When you're not getting enough sleep you often feel fatigued and exhausted the next day. The last thing you want to do is go for a run or walk the dog. However, just a few minutes of exercise a day, can really transform how you feel and how much energy you have to put towards getting through your day. Exercise reduces stress levels which are another factor to consider if you have difficulty sleeping. It's best to exercise during the day or at least a few hours before you retire for the evening to allow your body time to relax and unwind in preparation for sleep.

Try adding few drops of lavender essential oil into a warm bath, immerse yourself in the aroma and allow yourself to rest. Fifteen minutes of this just before bed will relax your mind and body. Alternatively, a few drops can be applied to a handkerchief and slipped under your pillow.

A glass of warm milk before bed can help you to have a restful sleep. It contains the amino acid tryptophan which has been shown to improve sleep quality. Try a warm glass of milk with a little honey 30 - 45 minutes prior to retiring. Chamomile tea is another enjoyable option. Chamomile has been used medicinally for thousands of years, and is widely used in European and Western culture. Taken as a tea, Chamomile can have a calming and soothing effect on the nervous system and relieve sleeplessness.

Zizyphus is a herb that has been used for thousands of years in Traditional Chinese Medicine. It's used for its mild sedative action which relaxes to help fall asleep and stay asleep. As Zizyphus is a mild relaxant you can get a good night's sleep and therefore wake up feeling refreshed.

Hops is a herb used in traditional Western herbal medicine to aid sleep. It has a calming action and has been shown to help reduce the effects of mild anxiety. Hops is widely available in many forms: loose, dried Hops fruit and/or leaves, herbal liquid, powder or capsule products.

Most of us have busy lifestyles. It's important to make time to relax and have a balanced work to home ratio. With everything at our fingertips we are living a much more sedentary and fast-paced lifestyle than our ancestors. Try to prioritise some time to chill out. Yoga is a great way to both relax and exercise, or why not try simply reading a book instead of watching TV to unwind at the end of the day?

Nature's Own is the first fish oil range to be approved by the Heart Foundation so it's your first choice for heart health. They recommend a consumption of at least 500mg per day of combined Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). These essential Omega 3's play a key part in heart health, supporting healthy cholesterol levels and maintaining flexibility of blood vessels to improve blood flow.

An inactive lifestyle is one of the risk factors for developing an unhealthy heart. Luckily, it's one that is preventable. Regular physical activity, especially walking, has many benefits. Getting active every day can be great fun! Find as many ways as you can to get active for 30 minutes or more, on most, if not all days of the week. If it's been a while since you last exercised, you can start by breaking your walk up into intervals of ten minutes, a couple of days a week, and work your way up to 30 minutes on most days. Being active can strengthen your heart and cardiovascular system, increases energy levels so you can do more activities without becoming tired or short of breath, and it can also help reduce body fat.

Antioxidant protection is important to reduce the risk of oxidative damage to the cardiovascular system. Vitamin E is considered an important fat soluble antioxidant for the heart, particularly due to it's involvement in reducing oxidation of the 'bad' (LDL) cholesterol. Vitamin E helps maintain healthy cholesterol levels in healthy individuals and increases blood circulation, reducing symptoms of cold hands and feet.

With 50% more Omega 3 than regular 1000mg fish oil capsules, the 1500mg dose is a high strength source with an odourless formula to reduce fishy aftertaste. As well as supporting cardiovascular health and helping maintain healthy cholesterol levels in healthy people, it can assist in the maintenance of healthy brain function, and may help reduce inflammation & joint swelling associated with arthritis.

Carrying more weight than you should is a risk factor for many conditions, including heart conditions. You can achieve a healthy weight by getting the balance right between the energy you take into your body through food and drinks and the amount of energy you are using up through physical activity every day. It's important to get the balance right to help reduce your level of risk. An easy way to check if you are overweight is by calculating your Body Mass Index (BMI) or measuring the circumference of your waist. Regardless of your height or build, for most adults a waist measurement should be kept below 94cm for men and 80cm for women. The best way to find out if your weight is a health risk is to speak to your doctor.

For many years salt has been a part of seasoning our meals. Unfortunately too much salt can be detrimental to heart health. Most of the salt we consume comes from the processed foods we buy – sauces, potato chips, processed meats and even bread. Reducing your salt intake can be as easy as switching brands and choosing reduced salt alternatives. Always check labels when shopping. And remember, there's no need to add salt at home when cooking or at the dinner table. We get all the salt we need from foods we eat every day.

Coenzyme Q10 reaches peak levels within the body at the age of 20, then naturally declines. Some cholesterol medications can interfere with the natural production of CoQ10 in the body. Supplementing with CoQ10 may assist energy production. In addition to helping maintain stamina and endurance, it is also important for heart muscle function, maintains circulatory health, and acts as an antioxidant that protects cell membranes from free radical damage and strengthens the body's antioxidant network.