Top tips for banishing the winter bugs this season

November 28, 2017November 27, 2017 / feelaliveuk / Leave a comment

As winter gets into full swing, so too can winter bugs. Many of us have already suffered from colds this season and the trend will inevitably continue over the coming months. However, catching a cold doesn’t have to be a given every winter: there are many ways of reducing your chances of catching a cold.

The good news is that Clinical Nutritionist, Suzie Sawyer, tell us just how we can do this with her five top tips!

HAVE MORE VITAMIN C

Vitamin C is probably best-known as a cold remedy. However, it can also prevent a cold happening in the first place. Nobel Prize winner, Linus Pauling, wrote a revolutionary book called Vitamin C and the common cold which looked at using large doses of vitamin C. Whilst the clinical evidence is still fairly mixed, we do know that vitamin C increases white blood cell production, which strengthens immunity, and therefore many people have found that taking good levels of vitamin C throughout the winter has kept them sniffle-free.

Vitamin C is very easily destroyed by cooking, storage and food preparation. So, whilst it’s essential to eat plenty of fruits and vegetables containing vitamin C, such as strawberries, peppers, broccoli, mango, guavas, kiwi and oranges (all fruits and vegetables will contain some vitamin C), it’s just as important to take a daily supplement. Taking an additional 1000 mg of vitamin C daily can really help.

EAT SHITAKE MUSHROOMS

There’s a wealth of mushrooms now available in the supermarkets. However, shitake mushrooms stand out as having some really beneficial effects on the immune system. They seem to improve gut immunity which is obviously beneficial to the whole body, but they also contain a wealth of vitamins and minerals, most notably vitamins D and B6, which both help to boost the immune system.

Not sure how to eat shitake mushrooms? Prepare them by simply washing and slicing and then use them in a Singapore Noodle recipe. They work really well with chillies, turmeric, ginger, soy sauce, fish sauce and garlic with some chicken and noodles. Delicious!

TAKE SOME ECHINACEA

Perhaps the most widely used Western herb for enhancement of the immune system, and therefore a great defence against colds, is Echinacea. It even strengthens the immune system in healthy people so it’s certainly worth using as a preventative measure. Indeed, there have been many scientific investigations on the immune-enhancing effects of Echinacea.

Look for registered Traditional Herbal Remedies (THR’s) containing Echinacea purpurea root for best effects.

LIMIT SUGAR

Of all dietary changes that could be most beneficial in keeping you cold-free this winter, it’s ditching the sugar. Sugar in all its forms (glucose, sucrose, fructose, to name a few) can significantly reduce the ability of white blood cells to destroy viral invaders to the body. In fact the negative effects of having a sugar overload can start within 30 minutes and typically last for over five hours. This can mean a 50% reduction in the ability of our white blood cells to deal with foreign invaders.

After a sugar-hit such as sweets, pastries, alcohol and fizzy drinks, blood sugar levels will rise. This will cause elevated insulin levels, and vitamin C and insulin appear to have opposing effects on white blood cell production. Even fruit juice can be a problem because it has a direct effect on blood sugar levels.

Try to make a conscious effort to really look at your sugar intake and reduce it as much as possible over the coming months.

BE HAPPY!

The mind has a profound effect on health and disease; our mood and attitude have a tremendous bearing on immunity. When we’re happy and optimistic, our immune system functions much better. Conversely, when we’re depressed, our immune system tends to be depressed. If you want to have a healthy immune system, you need to laugh often, view life with a positive outlook and relax on a regular basis.

Easier said than done?

Positive thinking actually takes practice, particularly if you’re prone to being a ‘glass half-empty’ type of person. However, take each day as it comes and actively try to banish negative thoughts. It’s also a great idea to think of at least one thing every morning that you’re grateful for. It could be something as simple as drinking a wonderful cup of coffee. After a while, your mind set will switch to being more positive. And the more positive you are, the stronger your immune system will become.

So with these top tips hopefully you can stay happy and healthy all winter long!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit Herbfacts

The top three vitamins to future-proof your health

November 27, 2017November 27, 2017 / feelaliveuk / Leave a comment

We all know we need to eat healthily and lead an active life to give us the best chance of staying well into old age. Obviously, we don’t have a looking glass to see what’s going on inside our body but for starters why not prioritise those vitamins that could really help support your health as the years go by?

Clinical Nutritionist, Suzie Sawyer, shares her top three vitamins for future-proofing your health.

VITAMIN C

A popular remedy for the common cold, and possibly the most well-known of all the vitamins, the health benefits of Vitamin C are far-reaching. Vitamin C was first discovered many years ago by sailors in the British Navy trying to stave off the deficiency disease of scurvy by eating citrus fruits. In fact, it’s the very reason us Brits are often nicknamed ‘limeys’ because of the high vitamin C content in limes that were consumed.

Since then, it’s been found that vitamin C is used by the body in many different ways. Its primary function is in the manufacture of collagen, the main protein in the body. Vitamin C is needed to join together the amino acid proline to form a stable collagen structure. As collagen is so important for holding our body together, vitamin C is actually crucial for healthy skin. Therefore, whilst your body might be quietly ageing, outwardly you’ll be looking younger! Most importantly, you’ll be taking very good care of the inner structure of your body, which of course you can’t see.

Whilst vitamin C is readily found in many fruits and vegetables, it’s quickly used up by the body, so you need to be eating these foods every day. Think peppers, guavas, kale, broccoli, strawberries, oranges and lemons, mangoes and asparagus. With such an amazing variety to choose from you’ll never be short of ways to increase your vitamin C intake.

VITAMIN D

Affectionately known as the ‘sunshine vitamin’ because it’s made on the skin in the presence of sunlight, vitamin D is a key player in your healthy future.

The main role of vitamin D is to stimulate the absorption of calcium – our main bone and teeth-building mineral. Although it’s fat-soluble, not much is stored in the body, hence, during the winter months in the UK, around 40% of the population are deficient.

As with many nutrients, deficiency symptoms can often be unspecific and not noticed until there is potentially something more serious afoot. This is certainly true when it comes to our bones; peak bone density is reached at around 25 to 30 years of age, therefore it’s key to ensure the body has the right nutrients in early years to build strong bones for the future.

New benefits of vitamin D are being discovered all the time. Optimal vitamin D levels in the body are also associated with better mood throughout life. A recent large study[1] showed that increased levels of vitamin D may help prevent depression in later life – yet another good reason to take a supplement through the winter months when sunlight is scarce.

VITAMIN E

As part of normal daily life, the body is under constant attack from free radicals; pollution, poor diet, smoking, excessive sunlight and stress can all take their toll. Whilst the body does have internal mechanisms for coping with free radicals in the form of antioxidant enzyme systems, it is difficult to know when the body is being overwhelmed. Thankfully nature has provided us with a wealth of antioxidant nutrients, in particular, vitamin E.

Vitamin E is actually the collective name for a group of biologically active compounds which help prevent any damage caused by free radicals. It would seem that many of our serious degenerative diseases are associated with free radical damage, so whilst we might not know whether the body is coping, it’s certainly worth future-proofing with this vitamin.

Vitamin E also future proofs us in other ways; it helps improve fertility in both men and women. The best food sources of vitamin E are polyunsaturated oils, seeds, nuts, whole grains, avocados, berries and green leafy vegetables.

As with anything, prevention is better than cure, so it’s certainly worth backing these three vitamins for the best chance of a healthier life, well into old age.

[1] De Oliveira et al. Asscociations between vitamin D levels and depressive symptoms in later life: Evidence from the English Longitudinal Study of Ageing (ELSA). J Gerontol A Biol Med Sci 2017 June 22

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit Herbfacts

Manage your sweet tooth the healthy way with these sweet treats!

November 14, 2017November 13, 2017 / feelaliveuk / Leave a comment

With the reduction of sugar being hailed as top of the nation’s dietary ‘to do’ list, many people will be left wondering what they CAN eat for a sweet treat! It’s all about balance and not about a life of total denial!

Clinical Nutritionist, Suzie Sawyer, whets the appetite with some mouth-watering sweet treats that are not off-the-menu!

Public Health England recommends eating no more than 30 grams (around 8 teaspoons) of sugar daily. Remember that’s all types of sugar. The problem is that we can become confused as to what constitutes sugar. For example, fructose, glucose, maltodextrin, honey, maltose and corn syrup are all sugar.

Here are some ways to reduce total sugar intake without missing out:

STARTING THE DAY RIGHT

Breakfast is the most important meal of the day but unfortunately this is where many people fall down, without realising. Most packet cereal contains sugar; for example, a popular oat-based cereal contains around 4.2 grams of sugar per average serving in the form of glucose and maltodextrin. So one great tip is to reduce these kinds of foods that contain ‘hidden’ sugars and use your sugar allowance towards a treat you’ll really enjoy!

It’s much better to start your day with some protein, for example eggs. A wonderfully healthy, sugar-free breakfast would be eggs with avocado and grilled tomato or a mushroom omelette. If cereal is your only option, then look for one that is totally sugar-free; you can always add some sweetness using either xylitol or stevia which are calorie-free and won’t damage teeth.

THE FRUIT DILEMMA

Many people are confused as to whether fruit is good or bad to eat. Fruit contains the sugar fructose, which is still sugar: it is just digested more slowly than glucose because it’s processed through the liver.

The trick here is to eat fruits that are lower in sugar. For example, a cup of strawberries contains around eight grams of sugar, whereas a cupful of sliced bananas contains around 18 grams. All berry fruits, apples and peaches contain the lowest amount of sugar, therefore it makes sense to focus on those. Grapes are one of the fruits with the highest amount of sugar.

Whilst we’re on the subject of fruit, cutting out that morning orange juice is going to save around 18 grams of sugar. It’s always better to eat the whole fruit rather than fruit juice as the fibre in the fruit helps to keep your blood sugar levels in better balance.

MAKE YOUR OWN SAUCES

Shop-bought sauces such as those based on tomatoes, often contain sugar. Therefore, why not make your own using tinned tomatoes and some herbs such as basil for flavouring. Some brands of tinned tomatoes do also contain sugar, so make sure you opt for the sugar-free versions.

Also be wary of any Chinese ready-made sauces such as sweet and sour or plum and hoisin, which contain high amounts of sugar. Ramp up the flavour in your Chinese stir fries using fresh herbs and spices such as garlic, ginger, lemon grass, soya sauce, chillies and spring onions.

THE QUESTION OF CHOCOLATE

Millions of us love our chocolate! And the good news is that it doesn’t need to be off limits. However, milk chocolate generally contains more sugar (and sometimes cream!) so ideally try to train your palette to enjoy dark chocolate.

Packed with age-defying antioxidants, dark chocolate has less sugar (it’s always best to choose 70-85% cocoa), plus it’s quite rich to eat, therefore you naturally eat less! A sweet treat with many health benefits.

DON’T MISS OUT ON DESSERT

For many, a meal doesn’t seem quite complete without a dessert to finish. Clearly, many desserts are sugar-laden. However, why not treat yourself to some pancakes which are delicious topped with lemon juice and a granular sweetener, preferably stevia or xylitol. You can always add some blueberries and crème fraiche for something a little more indulgent!

CHANGE YOUR TIPPLE

It’s no secret that alcoholic drinks such as wine, beer and spirits generally have a high sugar content. For example, a Bailey’s Irish Cream shot contains around 10 grams of sugar and a 175 ml glass of wine might contain anything from half a teaspoon to two teaspoons of sugar, depending on wine variety.

However, with the Festive season fast approaching, think about swapping your alcohol choice to a vodka and soda, with a wedge of lime, or a gin and tonic. If you opt for slimline tonic, there’ll be virtually no sugar in the drink at all!

So there’s many ways to reduce your daily sugar intake without missing out – and your body will love you more for it!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit Herbfacts

Beat the winter blues with these top tips for combating low mood this season

November 7, 2017November 3, 2017 / feelaliveuk / Leave a comment

Turning back the clocks is often a pivotal moment in people’s thinking. Short, dark days can often negatively affect mood, energy and appetite. However, with greater understanding of how we can effectively ‘by-pass’ the winter, we can enjoy the season rather than wishing the next six months away!

Clinical Nutritionist, Suzie Sawyer, gives us her five top tips on how we can boost our mood and keep on smiling through the winter.

It’s estimated that as many as one in 15 peoplesuffer from SAD (Seasonal Affective Disorder) or winter depression¹. The onset of SAD is often governed by our hormones and the disturbance of natural body rhythms. The body naturally likes to wake up when it’s light, which is rarely possible for most people during the winter months.

Here are some of my top tips for minimising the winter blues.

EAT YOURSELF HAPPY

Certain hormones have a significant impact on seasonal changes in mood, energy and appetite; a lack of serotonin is often responsible for mood disorders in general. People (especially those affected by SAD) frequently crave carbohydrate-rich foods such as bread, pasta, cereal, cakes and biscuits. There’s nothing wrong with eating starchy carbohydrates as long as you stick to unrefined whole grain carbs such as brown rice, wholemeal bread and oats and avoid the sugary-laden snacks.

You can also increase serotonin levels by eating more foods containing the amino acid, tryptophan. Great foods to eat include chicken, turkey, milk, yoghurt, bananas, figs, tuna and oats.

Levels of another brain neurotransmitter – dopamine – are also reduced during the darker months. Foods that help to raise dopamine levels include lean meat, dairy products, fish and eggs.

BALANCING BLOOD SUGAR

During the winter months symptoms of low mood, lack of energy and increased appetite are common. One of the ways to combat these is to balance blood sugar levels so that energy is sustained throughout the day. This, in turn, will help to balance mood and stop food cravings.

The most important point to remember is to eat three meals a day that each contain some form of protein. If you need a couple of snacks in between, that’s fine, but try to include some protein as well. For example, sliced apple with nuts, oatcakes with chicken, plain yoghurt with fruit etc. Additionally, it’s best to avoid or dramatically reduce coffee, alcohol, sugar and cigarettes which play havoc with blood sugar levels.

LIGHT THERAPY

The control centres in our brain determine our moods and daily rhythms, which in part are governed by the amount of light that enters our eyes. When the light hits the retina of the eye it effects the release of the hormone melatonin. Melatonin is released during darkness, making us sleepy. This is one of the reasons we feel tired during the winter because it’s dark much of the time!

Light or phototherapy is a treatment for SAD involving daily exposure to high-intensity, broad-spectrum artificial light from a light box, which suppresses the release of melatonin. It appears to work really well although sufferers usually need to make the other changes to diet and lifestyle for maximum benefit.

TRY THE HERB ST JOHN’S WORT

This popular and well-known herb is found in many part of the world, including Europe, Asia and the United States. It produces distinctive yellow flowers and many parts of the plant are used to create a very effective natural solution to help symptoms of low mood.

St John’s wort appears to help raise serotonin levels which in turn improve mood and motivation. It generally takes around three weeks to really see results but it’s certainly worth persevering.

For more information and to try St John’s Wort visit the Nature’s Way website.

GET ACTIVE!

We all know that the body naturally loves to be active. However, we’re also now realising the wonderful benefits of exercise on mental health. Indeed, health practitioners involved in treating depression have seen how effective it can be.

When we exercise or ‘get active’ the brain releases endorphins which are powerful chemicals in the brain that make us feel good. Exercise also relieves feelings of stress and anxiety and actually helps raise energy levels.

If the gym is not for you, don’t despair. Just getting more active, for example taking a brisk 30- minute walk in the fresh air, can really invigorate and raise your mood. So, instead of reaching for the remote control and hiding under the duvet when it’s damp and dull outside, get out there!

https://www.mentalhealth.org.uk/a-to-z/s/seasonal-affective-disorder-sad

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit Herbfacts

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Month: November 2017

Top tips for banishing the winter bugs this season

The top three vitamins to future-proof your health

Manage your sweet tooth the healthy way with these sweet treats!

Beat the winter blues with these top tips for combating low mood this season

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