What Runners Need To Know About Vitamin D

Vitamin D is an important nutrient for runners, and here’s what you should know it’s health impacts and dietary sources.

Many people often assume they are getting enough Vitamin D, however living in Ireland where it feels like we rarely see the sun, many people can be deficient in Vitamin D.

Vitamin D plays an important role in the fitness of runners and it can play an important role in increasing your performance and improving your immune function.

The Science Behind Vitamin D

Vitamin D is a fat-soluble vitamin that be be obtained from food, supplements and sun exposure. The liver and kidneys then help to cover the vitamin to its active form, which is most known for its regulation of calcium and promotion of bone mineralisation.

However, vitamin D also influences cell growth and neuromuscular and immune function.

So…. how can vitamin D aid in our running performance?

Bone Strength

While running marathons, we demand a lot form our bodies,  especially while running downhill, impact forces can increase to over 50%. If you multiple this by how many kilometres you are running, you can understand the stress facing your feet, shins and femurs.

Quite a lot of research has connected deficient vitamin D levels to bone-stress injuries. It is recommended while training for a marathon to increase your levels of vitamin D to avoid injuries.

Athletic Performance

We all strive to either run faster or for a longer amount of time. Vitamin D could play a role in improving sports performance. While vitamin D deficiency can cause muscle weakness and pain, this can in turn help you increase your athletic performance.

Vitamin D Recommendations

Chocolate Milk and Other Food Sources

There are very few food sources that contain natural vitamin D. Fatty fish such as salmon, swordfish, trout and mackerel contain it, as do egg yolks and mushrooms. Canned Tuna is also a great source too!

Sun Exposure

Sun exposure is one of the best ways to get natural vitamin D into your body. However this comes with a set of variables that may affect you, such as skin type, depending on your skin type, you may need to protect your skin from the potentially harmful rays of the sun, however this may decrease the amount of vitamin D you absorb. Cloud coverage, time of day, location and season also have an impact on this.

Supplements

SOS Health D3000 Oral Vitamin D Spray delivers 3000 I.U. of Vitamin D3 directly to the bloodstream for optimal absorption. The sublingual spray bypasses the digestive system, unlike capsules or tablets. It is also an easier and more convenient way to get your daily dose of vitamin D.

5 Reasons You Could Be Feeling Tired Regularly

One of the most common health issues that any people experience is chronic fatigue or extremely low levels of energy.

While fatigue is common is common, there are opportunities to improve this. Many people feel like this cannot be improved and leads people to feeling tired for a significant period of their lives. Fatigue can affect every aspect of your life, your family, friends, job and hobbies.

Below are some of the reasons as to why you may feel fatigue regularly:

1.Micronutrient Deficiencies

Our bodies are alive and functioning, when we fail to nourish them with specific nutrients we may begin to feel tired or sluggish. Deficiencies in Iron, Vitamin D and Vitamin B are common and can all lead to fatigue.

To boost your energy levels and overall health with vitamins call in and chat to your local Mulligans Pharmacy pharmacist who would be thrilled to help you increase your health and quality of life.

2.Inflammatory Foods

Many foods can either help or hurt our energy levels. Refined foods with excess carbohydrates can negatively affect your energy levels. Fatigue caused by sugar can only be stopped by reducing the amount of sugar in your diet.

Food Intolerance can also cause fatigue. Foods that contain gluten and dairy are some of the most common foods to cause fatigue among people who suffer from a Food Intolerance.

3.Hormonal Dysfunctions

Hormones play an important role in our health. Two relatively common hormonal dysfunctions that can cause fatigue are hypothalamic-pituitary-adrenal dysfunction and low thyroid function.

 

4.Stress

Although fatigue can be caused by a variety of factors, stress is one of the leading causes. Chronic and long term psychological or emotional stress for weeks / months on end.

If you regularly suffer from stress, try reaching out and talking to someone, a friend, a family member, your doctor, a councillor, or someone you feel comfortable around.

5.Poor Sleep

We know… this sounds like an obvious one, but yes, it’s true! If you’re staying up late regularly and drinking lots of caffeine you may begin to feel fatigue.

Try going to bed earlier, cutting down on caffeine and allow yourself to unwind.

Sleep disorders like insomnia and sleep apnea affect millions of people around the world.

To learn more about insomnia and how to overcome it click here!

To learn more about fatigue or how to boost your energy levels, chat to your GP or any of our expert pharmacists who would be thrilled to help!

The New Benefit Blusher Is The Perfect Summer Shade

The latest blush has joined the Benefit family of makeup lovers favourites, from Dandelion, which EVERYONE seems to love to Hula, which you need to try ASAP if you haven’t already, so understandably we are VERY excited to be stocking the latest blush from Benefit, Gold Rush.

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Gold Rush has a gorgeous nectar shade and is infused with golden powder making you shimmer and shine all summer long.

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It’s customer ‘golden nugget’ design and overspray that gradually lifts away to reveal a rich nectar shade infused with delicate, golden flecks. It’s a gorgeous spin on the popular peach makeup look!

A Guide To Face Mapping With Urban Veda

A guide to face mapping. Struggling with breakouts but not quite sure why? Take a look at your skin and analyse your troublesome areas.

Face mapping is an ancient practice of Ayurveda which connects points of your face to an organ or body part. It essentially suggests what to treat internally for external results – clear skin.

 

Forehead:

Breakouts on the forehead suggest you may have an issue with your digestive system. Think about the foods you are eating and try to incorporate more raw fruit and vegetables into your diet. It could also indicate food intolerances – try eliminating wheat, dairy or other allergens to see if your digestion improves. Slow digestion? Ayurvedic triphala is a blend of three fruits and is great for cleansing!

Between the Brows:

Congestion between your eyebrows suggests trouble with your liver. Try to cut down on fatty foods and reduce your alcohol intake. According to Ayurveda, you should try liver-supporting herbs such as Punarnava Guggul, milk thistle seed or yellow dock root. Drinking plenty of water also helps to support the liver.

Cheeks:

Trouble on your cheeks suggests you may be suffering from pollutants or allergies. Consider investing in an air purifier for your home or office space. It’s also a good idea to make sure you regularly wash or sanitise items which regularly come in contact with your face, such as your pillow cases and mobile phone.

Nose:

Spots on and around your nose are considered to be linked to your heart and blood pressure. Perhaps get your blood pressure checked and try yoga or meditation to reduce stress. To maintain a healthy heart, ensure you’re eating a healthy diet. Arjuna is also an Ayurvedic herb considered to support the heart.

Chin:

Breakouts on the chin are considered to be linked to hormones. Give your skin some extra love around that time of the month using your favourite Purifying products. If you’re looking to balance your hormones, taking shatavari root can work wonders internally.

Looking to treat your skin topically?

Banish breakouts with the Urban Veda Purifying Range. It contains antibacterial cold-pressed neem to reduce blackheads, clarifying witch hazel to protect against breakouts and wild mint to cleanse and relieve congestion.

My Innovo Journey – Karen’s Story

Karen Robinson, 60 and grandmother of two has suffered from bladder weakness since the birth of her first child 35 years ago. Two babies and two difficult labours resulted in a lifelong problem for Karen.

“Following the birth of my first child, I started to notice that I had to rush to the toilet more quickly and needed to go more often. I was given a sheet that described pelvic floor exercises… However, I had no idea if I was doing them correctly – clearly, I wasn’t”, says Karen. “Life had its restrictions. I always needed to know where toilets would be and had to plan routes so that I knew I could visit a loo should I need to (and I always did).”

Karen explained that prior to having children she was very active and particularly enjoyed high impact sports and exercise classes but since giving birth this all had to change. High-intensity exercise was replaced by gentle exercise and always wearing an incontinence pad. Karen’s once carefree life was now being overtaken by the constant worry of leaking and urgently needing to find a toilet. Menopause also added extra stress to what was Karen’s already weak bladder.

Karen previously tried Kegel exercises but felt she failed to recruit the correct muscles herself, she also tried internal pelvic floor exercises but due to her pelvic floor strength being so weak she was unable to hold the device in. After researching how INNOVO® works and reading the testimonials Karen was convinced this was the product she wanted to try out to finally overcome bladder weakness. Last year, Karen entered a competition via social media to win an INNOVO® and was delighted when she found out she had won.

Karen shared some comments she had made from a journal she kept throughout her INNOVO® treatment and told us that she felt embarrassed sharing her incontinence issues with her GP:

 “I have no idea why I didn’t visit my GP about this, I’ve never really been one to shy away from health conversations but something about this situation was different. I never told anyone about it.”

Karen was experiencing ‘Mixed Urinary Incontinence’, which is a combination of Stress Incontinence (leaks when you cough, laugh, sneeze etc.) & Urge Incontinence (an overactive bladder), but after watching the INNOVO® Set Up video, and putting the device on, she was finally able to locate her pelvic floor muscles and feel them contracting.

“When I use INNOVO® now, I have a much clearer understanding of what I should be feeling and what is actually happening with my pelvic floor.”

INNOVO® became a part of Karen’s daily routine as she would enjoy reading her book on her bed whilst exercising her pelvic floor muscles. INNOVO® is used in the comfort of your home for just 30 minutes per day, five days per week over 12 weeks. It’s highly effective, is non-invasive (there a no probes to insert), and is clinically proven to work – 93% of users found a significant reduction in leaks after just 4 weeks*.

“It’s easy now to follow the same routine with it and I’m happy with the whole process.”

Karen explained that after just 19 days of using INNOVO® she could go to her Zumba class without any leaks or dribbles.

“My first visit to a new Zumba class. NO DRIBBLES! Can I say that again? NO DRIBBLES. Amazing after just 19 days. My worries about getting it on correctly are obviously unfounded. This is working”

The 12 weeks soon flew by and the difference with Karen’s bladder control was huge.

“I now drink the recommended amounts of water a day and never limit myself when I’m out and about. I can deal with the urge to ‘go’ and can hold it until I can find a toilet when I’m out and about. No more little accidents. I wear white trousers on holiday abroad. No pads showing or stains – hooray! I’m banishing the black.

My bladder problems that I put up with for so long are consigned to history. Within the space of this short programme, all those years of suffering have gone. I no longer research toilet stops or even think about where I can go if I need to – I’m just like everyone else these days. Innovo works. I’ve said NO to bladder weakness.”

A proven solution or a lifetime of pads? Life-changing in as little as 4 weeks?

Now is the time for YOU to say hello to INNOVO® and goodbye to bladder weakness. No more little accidents, no more awkward pads or liners, no more embarrassment. INNOVO® can help you get back to doing everything you want to do when you want to do it.

Available in Mulligans Pharmacy now!

Skincare Saviour: Child’s Farm Clears Up Psoriasis Symptoms In Under 24 hours!

People who suffer from know how painful, uncomfortable and frustrating the incurable skin condition can be.

Mum, Laura Gary, knows this all too well, after suffering for years with psoriasis, trying a variety of different treatments to treat flare ups. That was until she discovered her ‘miracle moisturiser’.

The Child’s Farm Baby Moisturiser is available in Mulligans Pharmacy for €5.49.

Laura’s Facebook post recommending this product has since gone viral with over 40,000 shares. She wrote: ‘Needed to share this with you all. I suffer  from psoriasis and have done for years.’

‘I get it all up my arms, neck and chest and up until yesterday only hydrocortisone cream would get rid of it, but it’s really harsh and only pharmacists can give it you.

‘Yesterday my Mam told me try this baby moisturiser, I’m not joking 24 hours later my psoriasis is gone. Anyone suffering with psoriasis or eczema you need to try this.’

Laura is just one of many people who swear by this moisturiser.

Joanne Nevin, 28, from Galway, also posted about the cream. She said in February, how this moisturiser had cleared up her baby’s eczema in just four weeks and it has not returned since.

Dubliner, Damien Broderick, 26, recently posted about the moisturiser in December saying it had helped to keep his psoriasis flare-ups at bay.

He said he used to ‘shed like snow’ and used to vacuum frequently to pick up the flakes that would fall off his body. Now that he uses Child’s Farm to keep his psoriasis in order.

 

Manage Breakouts And Blackheads With These Products!

Dry skin is not the only skin type that benefits from regular face masks, oily skin can also benefit from a weekly treat.

Face masks that are specifically made for breakouts and blackheads are a great way t reduce oily skin and also combat future breakouts and blackheads.

Here are some of our favourites which you can pick up now!

Neutrogena Light Mask

Not your usual face mask, but still effective, the Neutrogena Light Therapy Mask uses Red and Blue Light to reduce inflammation and to destroy bacteria that may cause breakouts. It is recommended that this product is used daily for 10 minutes to reap the benefits!

Clarins SOS Clay Mask

The new Clarins SOS Clay Mask works to reduce breakouts and clear blackheads. It also contains Apple Willow Herb to control shine and mattify the skin.

A combination of green and white clay draws oil and impurities from pores for more intensive skin clearing.

We recommend using this clay once or twice a week for brighter, better behaving skin that looks radiant and feels soft.

Teen Skin Actives

This skin clearing and energizing scrub combats blackheads and blocked skin pores with natural Bamboo beads that gently exfoliate skin to deliver a clearer and more energized skin tone. The Teen Skin Actives Clearing Skin Scrub will help to discourage acne type breakouts while leaving the skin moisturized and none irritated. It’s perfect for oily, acne prone skin!

 

This Quick Trick Will Make Lining Your Lips So Easy!

Lip lining can be difficult and frustrating to master, BUT we love any makeup hack that makes our lives easier and this is definitely one of those!

We’ve all been there, trying to get the perfect lip then you hand might have a little wobble and there’s your perfect lip dreams gone out the window! Ten sometimes you think you have it perfect but it turns out you’ve applied it unevenly.

Some tips that that will help are:

1. Apply pressure on skin just after your lip line. When you gentle press that spot it will pull your lip so that you can reach all the edges.
2. Colour in your full lip with pencil. Starting from the inside at the fullest part.
3. Keep your lip pencil clean and shard to get the perfect lines.
4. If you find it difficult at first, apply your lip colour, this will act as a guide when lining your lips.
5. Using your lip pencil draw a ‘X’ at each peak of your cupids box, then draw a straight line at the fullest part of your bottom lip. Once you have made these join them to the outer edges of your lips.

Here’s a diagram to help you get the perfect liner every-time!

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What do you think? Did this trick work for you?

Makeup Maven Spotlight: Sculpted by Aimee Connolly

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Sculpted by Aimee is the award winning highlighter & shader set from MUA and Blogger Aimee Connolly, this fabulous range features a Contour & Highlighter palette, a Sculpting & Highlighting Brush and a new Essentials Brush Set which features six fabulous brushes with black and rose gold handles!

There’s so many reasons to love this range, but one of our favourites is that it is cruelty free!

Sculpted Highlighter & Shader Set

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Speaking about the Sculpted Highlighter and Shader Set, Aimee says:

This is all about the easy way to contour your face.

It is suitable for all skin types, all ages and all preferences! A few seconds can make the biggest different.

Simplify your routine and with the right brush and colour choice you will be sculpted in no time! The powder bronzer is amazing to enhance your cheekbones and it also works as a gorgeous eyeshadow – wear it on its own or to blend out a smokey eye!

The cream highlighter gives the most beautiful radiant glow to the skin. It is the epitome of a dewy skin and works wonders on all ages!

The golden sheen powder gives a highly pigmented golden glow. It has no glitter in it which makes it so flattering on all skins. This also works so well as an eyeshadow!

The Sculpting & Highlighting Brush

Speaking of the Sculpting & Highlighting Brush, Aimee says:

I was always 100% set on doing a brush with my set to make the whole application process easier!

One side is fluffy – perfect for blending your bronzer seamlessly into your cheekbones but yet its thin enough to ensure less room for error (i.e. that not half your face is contoured only your cheekbones, this is essential)

The opposite brush head is a tapered one which makes the precise placement of your highlight so easy!

The Essentials Brush Set

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The Essentials Brush Set was created by Aimee to be loved by everyone – both amateur and makeup pros alike. These are the essential brushes that everyone should have no matter what your makeup skill level. The set includes 6 brushes:

• The Buffer: This the softest brush for all of your foundation needs – liquid, cream or mineral.
• The Setter: For setting your makeup and expertly applying your blush.
• The Blender: The quintessential eye brush that gets it on quick and softly.
• The Taperer: The main accomplice for a sultry smokey eye.
• The Definer: The one that does all of the nitty gritty work. Blend, shade or smudge!
• The Angle: Perfect for brows and a flick with a double ended spoolie.

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All supplied with a chic black and rose gold wallet,  fitted with a mirror and some extra space to pack away some of your must have top up products. Totally handbag friendly.

Animal cruelty free, of course!

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To learn more about this fabulous brand, call in store and chat to our expert team!

Luxurious Skincare At Mulligans Pharmacy This Christmas

Skincare gifts are always a favourite this time of year, with  gifts tailored for all types of skin, you’ll definitely find something in store this December!

To help take the stress out of Christmas shopping we’ve put together a list of some of our favourite skincare ranges in store!

Clarins Pampering Collection Gift Set – €59.00

Clarins ultimate pampering collection offers you a trio of relaxing essentials to keep your skin radiant and nourished.

Gift set contains:

• Clarins Tonic Body Balm 200ml
• Clarins Tonic Oil Scented Candle 50g
• Tonice bath and shower concentrate

Nuxe Huile Prodigieuse – 100ml €33, 50ml €19.50

Huile prodigieuse®, the iconic dry oil No. 1* in the Oils category in French pharmacies, nourishes, repairs and beautifies the face, body and hair. In 2017, it has been enriched with highly nourishing Tsubaki oil. Now even more innovative, it is anti-oxidant, has a “shield” effect against pollution** and reduces the appearance of stretch marks. Its addictive scent and unique silicone-free dry oil texture promise a truly Prodigious experience.

Vichy LiftActiv Gift Set €40

Reduce the appearance of wrinkles and achieve a more radiant, youthful complexion with Vichy LiftActiv

Set contains:
LiftActiv Supreme Day Care N/C 50ml
LiftActiv supreme Night Care 15ml
Purete Thermale Waterproof Eye Make-Up Remover 150ml
Thermal Spa Water 50ml

Lancôme Hypnôse Doll Eyes Mascara Set €29.50

Hypnôse Doll Eyes 6.5ml (FULL SIZE) – A must-have mascara to create beautiful lashes that look extended and lifted, Hypnôse Doll Eyes evenly coats lashes without weighing them down. Sweep on using our cone shaped brush and watch your eyes transform into a dazzling wide-eyed look.

Paired perfectly with a mini Bi-Facil 30ml, a formula that’s suitable for even sensitive eyes and contact lens wearers, to gently remove Makeup including waterproof mascara.

Also included is a mini Crayon Khol in black, a creamy, ultra-blendable eyeliner pencil that delivers high definition colour and precise application in one swipe.

Estée Lauder Repair + Renew Gift Set €90

Discover your high-performance solutions to renew and re-balance skin’s surface and reveal its youthful, angelic glow.

Includes a full-size bottle of our #1 Repair Serum with the power to change the look of your skin-every night.

Limited-time collection.

Set contains:

• Advanced Night Repair Synchronized Recovery Complex II, (Full Size), 50ml
• Micro Essence Skin Activating Treatment Lotion, 30ml
• Advanced Night Repair Eye Synchronized Complex II, 5ml

Lancôme Hydra Zen Gift Set €54

Hyrda Zen, hydrates and soothes your skin
Designed to help fight the visible signs of stress, Hydra Zen provides 24-hour hydration leaving your skin feeling soothed and comfortable, even sensitive skin.

● Hydra Zen Day Cream 50ml
● Hydra Zen Night Cream 15ml
● Hydra Zen Eye Cream 5ml
● Advanced Génifique Serum 7ml

Shiseido Ibuki Beauty Sleeping Mask €45

Skin’s substitute for a good night’s sleep

Beauty Sleeping Mask is an overnight leave-on gel that simulates the effects of a deep state of sleep—helping skin recuperate from the external stresses it endures all day long. Contains condensed vitamin capsules, leaving your skin looking and feeling fully refreshed.

Apply before bed and let its magic work until morning. Skin will look radiant, dewy and well-rested, even after a night of inadequate sleep.

La Roche-Posay Hydraphase €38

The Hydraphase range has been specifically developed to deeply hydrate dry skin. This curated collection of skincare products is the ideal gift for anyone whose complexion needs a moisturising boost.

Sensitive skin cleansing milk 200ml.
A gentle and effective make-up removing milk for face and eyes that works on all types of sensitive skin, especially dry skin, leaving it feeling comfortable and clean.

Thermal spring water 50ml.
This soothing and therapeutic Thermal Spring Water is charged with antioxidants to instantly calm irritations and itching. Leaves skin feeling fresh, moisturised, bright and radiant.

Hydraphase mask 50ml.
A rehydrating face mask for all skin types, which intensely moisturises and restores suppleness and comfort to the complexion, leaving skin soft and soothed.

Hydraphase intense Rich 50ml.
A rich, long-lasting moisturiser with SPF 20, for normal to dry skin. This instantly hydrating cream locks water inside the skin for up to 24 hours, leaving it feeling supple and soft as well as protected.

Key Features.
– 100% hypoallergenic skincare.
– Non-comedogenic.
– High concentration of selected ingredients with thermal spring water.
– Minimal ingredients and fragrance.
– Tested on sensitive skin.

Hampers To Pamper

Treat a loved one to the perfect gift this Christmas, with a cosmetics or skincare hamper made by our team members! Made to suit any budget, they’ll look fantastic under your Christmas tree!