Please Select Your Country

Centro Rafi Tur - Independent Lifeplus Associate

Your Wellness Centre – holistic wellbeing inspiration

Whether you’re starting your journey into the world of nutritional supplementation and holistic wellbeing or already well on your way, we have information, guidance and expert opinion to help and support you. Let us make it as easy as possible for you with a definitive range of trustworthy, authoritative and informative easy to read articles and advice.

Filter
Diet
Fasting
Food sensitivities
Healthy eating
Keto
Mediterranean
Organic
Other Diets
Paleo
Raw Food
Seasonal eating
Veganism
Vegetarianism
Digestion and immunity
Gut and digestion
Immune health
Lymphatic health
Probiotics
Every day wellbeing
Behaviour modification
Essential nutrients, vitamins and minerals
Hobbies
Pain management
Relationships
Seasonal health
Sustainable living
Weight management
Face and body
Beauty
Body care
Ears, Nose, Throat
Foot care
Oral health
Skin care
Vision
Fitness
Balance
Endurance
Flexibility
High impact activity
Low impact activity
Recovery
Strength
Heart & Circulation
Cardiovascular health
Life stages
Andropause
Children
Family
Healthy ageing
Hormones
Infant care
Men
Menopause
Pets
Pregnancy
Sexual health
Women
Mind and Brain
Brain
Energy
Gratitude
Happiness
Memory
Mental health
Mindfulness
Sleep
Stress management
Movement and strength
Bones
Joints & Connective Tissue
Muscles
Clear all

Stress management

Three surprising happiness health secrets

Reading Time: 3 minutes What makes you happy? Is it a day at the beach listening to the sounds of the waves? How about a piece of your favorite chocolate cake? Or maybe a morning jog as the sun rises? All these things can bring about happiness, but did you know it’s actually due to the chemical reactions these […]

...Read more

The relationship between endorphins and happiness

Reading Time: < 1 minute Do you feel less stressed after a good run? How about more grounded during yoga? Or refreshed after a relaxing massage? That’s because of endorphins. Endorphins are neurotransmitters (chemicals that send messages throughout the body) released through aerobic exercise and other calming activities with the effect of relieving or reducing pain. They’re a type of […]

...Read more

Understanding the importance of the immune system

Reading Time: 3 minutes Our immune systems need our support.  Our immune system is designed to be our first line of defence for fighting off what can make us sick. It’s a protector, a supporter, and a balancer. What more could we ask of it? However, when our immune systems become compromised due to a variety of lifestyle and […]

...Read more

Ten ways to strengthen your immune system

Reading Time: 2 minutes The best approach to good health is one that’s proactive. That’s why it’s important we support the immune system, a complex structure dedicated to protecting us from harmful outside invaders and fighting off what we come down with. This intricate bodily system plays a significant role in overall health by protecting, supporting, and balancing our […]

...Read more

What is an example of positive stress?

Reading Time: 5 minutes Stress is a normal part of life. Although we tend to think of it as a negative and use the word mostly to describe bad experiences, it really just refers to our body and mind’s response to any challenging demand. In reality, not all stress is bad for you. If you’re running a marathon, delivering […]

...Read more

Why is stress management important for students?

Reading Time: 6 minutes What is stress? All of us experience stress throughout our lives. There are common stressors we all recognise, such as major life changes, uncertainty about the future, illness, conflict, and financial problems. Although these can cause real challenges to our mental health, stress isn’t always a bad thing. In fact, in certain circumstances, short-term positive […]

...Read more

What is adrenal fatigue?

Reading Time: 3 minutes While it is not recognised as a medical condition, the term adrenal fatigue was coined in 1998 by the chiropractor and naturopath James Wilson and is thought to occur when one or more essential hormones, including cortisol, are not being produced in high enough amounts by your adrenal glands. When we are experiencing stress, our […]

...Read more

Why it might be time to consider giving kickboxing a try

Reading Time: 3 minutes The health benefits of physical exercise are well reported, and we all know that we should be doing more physical exercise but doing the same old workout routing day-in and day-out can become a bit boring. Perhaps it’s time you tried something different? Have you considered kickboxing? If not, then why not? The fun exercise […]

...Read more

What are the benefits of stress management in the workplace?

Reading Time: 6 minutes Thankfully, the benefits of stress management in the workplace are gradually becoming more widely recognised and implemented as part of workplace culture. Companies of all sizes are beginning to understand that good mental health is essential for their employees’ health and wellbeing, but it’s also good financial business practice. According to research published by Great […]

...Read more

Ten self-care tips for a successful holiday season

Reading Time: 2 minutes Taking care of your mind and body during any time of the year is important. And during the holidays, it’s essential. The hustle and bustle of this time of year is often filled with scrumptious goodies and late-night parties – not to mention self-induced stress. But it doesn’t have to be this way. Make this […]

...Read more

Ten ways to enjoy nutrient-dense winter foods

Reading Time: 2 minutes Winter is a time of hibernation in nature. For humans, this can make shopping for fresh produce feel stark and desolate. If you find yourself missing the sweet strawberries and ripe tomatoes of summer, don’t fret. Winter offers an abundance of nutrient-dense foods that can take your season from drab and boring to delicious and […]

...Read more

Three simple ways to utilise the season for fitness inspiration

Reading Time: 2 minutes While an indoor targeted workout or organized class can be a wonderful way to manage your health, the great outdoors has just as much (if not more) to offer. Green exercise (movement practised in nature) can have positive effects on the mind and body that extend beyond the benefits of exercise inside.  In addition to […]

...Read more

Create a Resilience action plan with James Ellington

Reading Time: 5 minutes What does it mean to be resilient? No matter what life stage you’re at, it’s inevitable that we all come across the ups and downs of life. Resilience is the ability to deal and bounce back from those difficult events. It doesn’t mean that emotional upheaval or varying stress levels aren’t experienced, it’s the way […]

...Read more

Alternative therapies and their benefits

Reading Time: 3 minutes There are few things in life as important as our health. As incredible as modern medicine is, it’s also great that there are alternative therapies we can consider when looking for ways to keep ourselves healthy or address certain concerns we may have. While some may sound weird and wonderful if you haven’t come across […]

...Read more

Positive Stress

Reading Time: 3 minutes Can stress actually be a good thing? Most of us grew up believing that stress is a bad thing, after all, when we speak of stress it’s usually in relation to something bad. This is what’s known as ‘negative stress.’ It’s that unpleasant feeling of being out of control or unable to cope, which can […]

...Read more

A focus on ‘feel good’ hormones

Reading Time: 2 minutes What on earth are ‘feel good’ hormones, you might wonder? Well, as the name implies, they are the hormones that make you feel good and help us maintain a healthy mental state. But what exactly are they and how do they have this power to influence our physiological health? Our hormones are essentially chemical messengers […]

...Read more

Sustainable living and how it affects our wellbeing

Reading Time: 4 minutes Sustainable living, at its core, involves considering how our actions affect the environment around us and doing what we can to reduce our impact on the planet. While the environmental impact of sustainable living is clear though, what you might not have realised is that sustainable living can also help to improve our own mental […]

...Read more

Benefits of exercise for children’s mental health

Reading Time: 2 minutes How can positive mental health in children be enhanced by exercise? Mental health issues can affect people of all ages. And children, while often more carefree than adults, are also not immune. The health benefits of physical exercise extend beyond the physical and into the mental. With a proven link established between exercise and a […]

...Read more

Intestinal Health

Reading Time: 12 minutes Why healthy intestinal flora is so important The gut is the cradle of good health and the basis for your general well-being.1 Its large surface area makes it a very important organ in our bodies with its own ecosystem. Healthy intestinal flora contains 80% of all our immune cells, making it a significant protective shield […]

...Read more

Leaky Gut

Reading Time: 7 minutes Leaky gut – what is it exactly? The term leaky gut, or what scientists call ‘increased intestinal permeability’, refers to a disorder in the protective barrier of the intestinal wall, primarily in the small intestine. As such, “leaky gut” therefore quite literally means a “leaky gut”. When the gut is “leaky”, incompletely digested protein (larger […]

...Read more

Breathing exercises for weight loss

Reading Time: 3 minutes How and which breathing exercises can help you lose weight When we’re considering how best to lose weight, more often than not our thoughts will probably be centred around what we eat, and whether we regularly take part in a movement workout. That makes sense. These are, after all, two major factors that influence our […]

...Read more

The importance of physical exercise for children

Reading Time: 2 minutes When we talk of children and physical exercise, it’s a lot different to how we would approach a movement workout for an adult – you certainly wouldn’t expect to see a child lifting weights at a gym, for example. For a child, any form of movement could be classed as physical activity, from running around […]

...Read more

Stress and the effects it can have on your immune system

Reading Time: 3 minutes Stress affects different people in different ways, and we all have a different ability to cope with it depending on our genetics, early life events, personality and social and economic circumstances.1 According to the Mental Health Foundation, stress is the feeling of being overwhelmed or unable to cope with mental or emotional pressure. What triggers […]

...Read more

The health benefits of physical exercise and dance

Reading Time: 3 minutes How to harness the power of dance for better health Taking part in physical exercise offers many health benefits including better physical fitness, a better ability to manage weight and the reduction of stress levels. When we hear the word ‘exercise’ though, it can sound like a bit of a chore. It doesn’t have to […]

...Read more

How breathing differently can improve our wellbeing

Reading Time: 3 minutes Breathing is something that we all do, every second of every day, so it’s easy to take it for granted. We enter the world by inhaling air, and we leave it by exhaling air. Breathing brings us energy. It helps send oxygen into our cells to keep them functioning optimally and helps them get rid […]

...Read more

Sophrology – a mind-body technique

Reading Time: 2 minutes What is sophrology and how can it help as a relaxation technique for stress control? In Switzerland and France, sophrology is widely used for stress control, but it’s a term that is not as widely recognised as it is elsewhere in Europe. That could soon be set to change though as the trend is beginning […]

...Read more

Summer and skincare

Reading Time: 4 minutes Your guide to fabulous skin in the warmer months! We all love summer but summer and skin problems go hand-in-hand. Skin conditions can be caused by gut health, foods and allergies but weather, pollution and other seasonal factors can also contribute to skin issues – particularly during the summer months. It’s common to think of […]

...Read more

How to progress from a healthy diet to a lifestyle change

Reading Time: 3 minutes A healthy diet and a lifestyle change can be similar but they are not the same thing. If you confuse the two, it can leave you feeling uncertain about what your actual goal is. Switching to a healthy diet is something you would usually do if you had a specific goal, such as weight loss. […]

...Read more

The unknown benefits of growing your own foods

Reading Time: 2 minutes From better nutrition to improved mental and physical health, the benefits of growing your own food are plentiful. Whether you are growing a small pot of kitchen herbs or an allotment full of fresh fruits and vegetables, you’re doing good for both your own health, and the environment. Here are our top five reasons to […]

...Read more

The benefits of working from home

Reading Time: 3 minutes Working from home benefits – are you making the most of them? While it may have seemed a year ago that everyone was working from home, that wasn’t the case.1 Even prior to the COVID-19 pandemic, with its required social distancing and stay-at-home mandates, remote working was increasing in popularity but it certainly wasn’t the […]

...Read more

What are toxic emotions and how can you stop them?

Reading Time: 5 minutes The term ‘toxic emotions’ is regularly used, but what are they exactly? They are feelings of anger, guilt, shame, anxiety, fear, self-loathing, regret, bitterness, and resentment – feelings that bring no positive benefit to our lives or our mental wellbeing. These are all toxic emotions that are harmful not just to us but to everyone […]

...Read more

Declutter to reduce stress levels

Reading Time: 4 minutes Why you should declutter to reduce stress levels We all know how good it feels to open a wardrobe and be able to easily see everything inside it, or to sit at a desk that isn’t cluttered with papers. On the flipside, do you remember the last time you walked into your kitchen after someone […]

...Read more

Exploring Eco-therapy

Reading Time: 4 minutes Tune in to what’s important by stepping outside… It might not be a huge surprise to hear that being outside, getting fresh air and exercise is not only good for your physical health it can also be beneficial for your mental health. But did you know that so-called eco-therapy – a form of therapy based […]

...Read more

Laughter is healthy

Reading Time: 5 minutes This is how laughter affects our body “A day without laughter is a day wasted,” Charlie Chaplin once said. And he isn’t the only one to think this. Dr Lee S. Berk of the Loma Linda University School of Allied Health Professions, and one of the pioneers of laughter research, also encourages people to laugh every day. Why […]

...Read more

Embracing Change

Reading Time: 5 minutes Positive ways to greet life’s biggest challenges Stress affects each and every one of us in all manner of ways, but one thing we generally all have in common is that we certainly don’t try to seek it out. It most often comes when we don’t expect it. As much as many of us try […]

...Read more

The mental health benefits of exercise

Reading Time: 3 minutes What role does regular exercise play in your mental wellbeing? The health benefits of physical exercise are many and varied and, given the obvious affects it has on our fitness, shape and health, it’s understandable that this is where attention is often focused. Exercise is not just about increasing fitness and gaining bigger muscles though […]

...Read more

Me time makes a positive difference to your mental health

Reading Time: 2 minutes Generosity of spirit is a fine thing, no doubt about it. Giving time to other people and saying yes to requests for help reflects the value of your good nature.1 Yet in the middle of so many other demands on our time – juggling tasks, getting the basic chores down, sorting out family needs, fitting […]

...Read more

The benefits of developing daily mindfulness exercises

Reading Time: 4 minutes Developing presence of mind Have you ever had difficulty remembering the last paragraph of a book you just read – or perhaps even where you were just a few minutes ago? Have you walked in a particularly beautiful spot, yet missed the breath-taking scenery because you were so caught up thinking about past or future […]

...Read more

Reducing stress at work

Reading Time: 2 minutes The benefits of working in harmony There are some things that people just can’t do alone. No matter how smart, fast or strong you may be, it’s a given that everyone can still achieve a whole lot more when we face things together. From solving a tricky problem to achieving a shared goal, cooperation is […]

...Read more

Adaptogens – herbs and other plants

Reading Time: 3 minutes Natural helpers in stress relief Adaptogens are growing in popularity around the world as people try to cope with stressful, modern lifestyles. Adaptogens can be taken in supplement form, but there are a variety of natural adaptogens that can easily be integrated by eating well through a healthy and balanced diet. What are adaptogens? Adaptogens […]

...Read more

Reflexology for the health of your body

Reading Time: 3 minutes What reflexology can do for you       Reflexology focuses on the zones of energy in our body. It involves stimulating pressure points distributed throughout the body, but mostly on various parts of the foot. If pressure is applied to the right points, energy can flow through the body to remove toxins and support the nervous […]

...Read more

Speed of life

Reading Time: 3 minutes Why do some people find it hard to adjust to the apparent increase of speed in so many areas in life? Sociologists and psychologists can help us understand our perception of time1 – and how different people have differing views. 1. Technical advances give us higher expectations Hartmut Rosa, a German sociologist, describes how progress […]

...Read more

Yoga and mindfulness for kids

Reading Time: 2 minutes How yoga exercises improve concentration, balance and self-confidence in children Yoga is not only good for the body but also has a positive effect on mental health. It helps you to calm and center your mind by quieting your thoughts and helping you to focus on the present. Controlled breathing and meditation are also aspects […]

...Read more

Supporting healthy digestion

Reading Time: 4 minutes Your diet and nutrition choices can impact on your life in a variety of ways, including the way they affect your digestion. We all have different profiles and sensitivities when it comes to how we digest and process the foods we eat, and this can also change over time as we get older. More often […]

...Read more

What will boost your mood?

Reading Time: 3 minutes You could try chocolate – a tried and tested go-to for most of us. And we know, scientifically, it can help. Chocolate contains a small amount of tryptophan, an amino acid used by our brains to make serotonin (the neurotransmitter linked to feelings of happiness). 1 But we also know it’s likely to have an […]

...Read more

Vagus Nerve Exercises for your nerve stimulation

Reading Time: 3 minutes Why should I do exercises for the vagus nerve? The vagus nerve is integral to your health as it connects your brain to the other organs in your body and helps regulate all major bodily functions. The nerve wanders through your entire body and can therefore influence not only your physical health and wellbeing but […]

...Read more

Kindness: Good for our minds?

Reading Time: 3 minutes Throughout history, difficult times have drawn out the best in human nature. Across the globe natural disasters, wars and economic recessions have been testament to this and it’s no different today. Each situation has been unprecedented and each has had its own unique struggles but, in each, we have seen truly inspirational acts of generosity […]

...Read more

The Foundation of fitness

Reading Time: 4 minutes An active life needs a solid backbone… When we think about staying active, we normally envision walking, running, cycling…using our arms and legs to get the heart pumping. We think less often about the foundation of all our movement – the unsung hero that is our back. Barely any of us pay attention to it, […]

...Read more

Keeping fit as a family

Reading Time: 2 minutes Exercise. Whether the word brings a rush of excitement or sparks a fear of dread, there’s no denying the fundamental truth that it’s good for us.1 Taking part in regular exercise not only makes you feel better about yourself, it has a couple of pretty impressive shorter-term effects too. Exercise helps us sleep better, reduces […]

...Read more