Nutrition for feeling good from the inside out

Close up of a happy young woman holding an apple

It’s no secret that what we eat has a massive impact on how we look and feel. The body is no different from a car; it needs the right fuel to work optimally. Plus, it’s easy to forget how much work the body does.

SMALLER--4 Suzie Blog pic

As you’ve been reading this, in the last second your body has produced around two million new red blood cells! It’s certainly an amazing piece of machinery.

Clinical nutritionist Suzie Sawyer shares her top tips on how to optimise your body from the inside out.

Love your liver

The liver is the main organ of detoxification, therefore it needs to be the first port of call when we’re thinking about health from the inside out. The liver get lots of abuse that we’re not necessarily aware of due to environmental toxins all around us: the liver has to deal with toxins from the inside and the outside on a daily basis.

Symptoms such as excessive bloating or wind, recurrent headaches, sensitivity to chemicals, poor digestion of fatty foods, bad breath or less than one bowel movement daily, may all be indications of a sluggish liver.

The good news is there are lots of foods that love your liver and will help it to detox gently and naturally without you having to go on a drastic ‘detox’ programme. The liver primarily needs four types of foods:

Fibre: beans (all types), brown rice, fresh fruit and vegetables, lentils, oats, whole wheat and rye

Enzymes: pineapple and papaya

‘Friendly bacteria’-promoting foods: Jerusalem artichokes, live natural yoghurt, miso, garlic and onions

Woman eating a healthy breakfast with berries, yoghurt and orange juice

Antioxidants: avocado, beetroot, broccoli, green tea, nuts, watercress, sweet potatoes, berries and peppers

Try to include as many of these foods as possible into your daily diet; there’s certainly plenty of choice. Plus don’t forget the main ‘food of life’ – water. Drink at least 1 ½ – 2 litres of water daily to keep your liver running optimally.

Beauty from within

It’s true to say that all the creams, potions and lotions in the world are not going to promote beautiful glowing skin if you’re not putting the right nutrients in. Just like the liver, your skin is an organ of detoxification and is therefore a reflection of what’s going on inside. Whilst the liver is certainly the first consideration, there are also specific nutrients that can help your skin to glow.

Vitamin C is the most important nutrient for the skin because it’s essential for the production of collagen, the skin’s main structural protein. Our natural production of collagen declines after the age of around 30 which is one of the reasons why we start getting those dreaded lines and wrinkles. Therefore, try to eat as many foods rich in Vitamin C as possible.

A selection of fruit and vegetables high in Vitamin C

Enjoy strawberries, kiwi fruits, red peppers, tomatoes, broccoli and all citrus fruits. All these foods are high in antioxidants which help protect the body (including the skin) from free radical damage. Vitamin C can help neutralise internal and external toxins, therefore you’ll soon be glowing from the inside out!

Healthy fats for glowing skin

There are certain fats that are absolutely essential for the body and that includes glowing skin. Whilst damaged fats (often called trans fats), frequently found in margarines, cakes and biscuits, should be avoided as much as possible, certain healthy fats are needed regularly.

The essential omega-3 fats contain potent anti-inflammatory properties which help heal many skin conditions. Plus, the omega-3s are an intrinsic part of our cellular structure, therefore we need to keep eating them regularly. Furthermore, they help keep the skin properly hydrated. Best sources of omega-3s are oily fish, nuts and seeds. However, if you’re vegan then try to find algae oil which contain the omega-3s that fish feed on.

A range of foods containing healthy Omega-3 fats

Coconut oil is another great fat for the skin. Whilst it does contain saturated fats, so needs to be used in moderation, its medium chain triglycerides have great affinity for the skin and are also used for energy, another great benefit. Coconut oil is good for cooking, particularly in stir-fries.

Avocado on rye toast showing healthy breakfast

Avocados are loaded with skin-loving vitamin E and have a double benefit because they also help the liver detoxify. Sesame oil contains useful fatty acids for the skin but is also high in polyphenols, which are potent antioxidants. Sesame is also high in lignans which have a great hormone-balancing effect.

So getting it right nutritionally on the inside can really help to give you great results on the outside!

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

Banish the bloat for 2018: top digestion tips

For many of us, Christmas over-indulgence may have negatively impacted on our digestion leading to uncomfortable bloating. But with the Christmas festivities behind us, and a New Year on the horizon, what is the best way to prep your body so you can start the New Year energised and ready to go?

Clinical Nutritionist, Suzie Sawyer, shares her five top tips for beating the bloat this New Year!

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THINK DANDELIONS

The humble dandelion plant delivers some wonderful health benefits; most importantly it is a natural liver cleanser and helps to detoxify the blood. Since the liver is crucial to digestive processes, if it’s working well then the digestive system will automatically run smoother.

Dandelions also aid digestion by encouraging the flow of bile which primarily breaks down fats, thereby reducing any likelihood of bloating. Dandelion can be drunk as a tea or coffee, both of which are readily available in health food stores.

DRINK LEMON WATER

Whilst talking about the liver, there’s no better way to start the day than with a glass of lemon water with ginger.

Lemon is a liver detoxifier and ginger feeds the friendly gut bacteria, which helps to reduce any bloating. Start with a large glass of warm water, add a couple of slices of fresh lemon and some crushed ginger. Apart from cleansing the liver, your skin will also glow after a week or so and your digestion will run a whole lot smoother!

FEED THE GUT BACTERIA

We have billions of friendly or good gut bacteria, living quite happily in the digestive tract. However, sugary foods, alcohol, stress, refined foods and caffeine all have an impact on how happy they are! Over-indulgence during the festive period will certainly have impacted on the natural balance in the gut, which can lead to tell-tale bloating and wind.

Natural live yoghurt provides good amounts of friendly bacteria. Whilst it’s great to include this regularly in the diet, your digestive tract will benefit hugely from taking a course of probiotics (readily available in health food stores) for at least a month, to get everything back on track. You may initially experience a little more bloating, which is normal, but it should settle quite quickly. The end results will be worth it!

INCLUDE ARTICHOKES

Globe artichokes may look slightly strange and can be a little fiddly to prepare, but they are packed full of digestive benefits. Artichokes have been used as a liver tonic for centuries because they contain two antioxidants, namely cynarin and silymarin. These help to cleanse and repair over-worked livers, which naturally improves digestion.

Moreover, cynarin is one of the active ingredients in globe artichokes that helps soothe digestion. Artichokes are also high in fibre which helps improve bowel movements and this in itself provides relief from bloating.

To prepare them, cut the body of the artichoke in half and remove the stem whilst pulling out the fibres. Snap the leaves from the edges and cut the remaining leaves away. Then you can slice the tip of the artichoke away, scrape out the hairy middle and lightly steam or gently roast the leaves in a little olive oil.

GIVE UP GLUTEN

Gluten is the protein found in wheat and other grains such as oats, rye and barley. It’s a sticky protein, hence breads are quite dense in texture. It’s precisely for this reason that many people have a problem digesting gluten. And if you think about it, you’ve probably consumed lots of gluten over the Christmas period! Canapes, stuffing, cakes, pastries, Christmas pudding, bread, sausage rolls … the list goes on!

Why not start the new year being gluten-free for a couple of weeks to help relieve any bloating? It may sound difficult but there are so many alternatives available now in the supermarkets. Plus, you’ll naturally reduce your carbohydrate intake and increase your protein, which is always going to be beneficial for weight management.

Just be wary of gluten-free biscuits or cakes; they’re generally very high in sugar which is certainly not going to help any new year detox!

So try these top tips to feel more energised and beat the bloat this year, and get ready for an even healthier 2018!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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

Five immune-boosting nutrients to get you ready for the cold season

With the winter months fast approaching, the season for bugs looms large. Thankfully nature has provided us with a wealth of nutrients to help fend off colds and flu. Whilst vitamin C and the mineral zinc are well-known as great immune-boosters there are 5 other key nutrients which are essential to keep you fighting fit this winter.

Clinical Nutritionist, Suzie Sawyer, shares these five top immune-boosting nutrients!

SMALLER--4 Suzie Blog pic

VITAMIN D

Vitamin D tends to be associated with healthy bones and teeth, but it is also a key player in the health of the immune system.  Vitamin D is fondly known as the ‘sunshine’ vitamin because it’s primarily made on the skin in the presence of sunlight. So during the winter months, people living in the Northern Hemisphere, including the UK, are likely to be deficient.  This is the very reason that Public Health England recommend supplementation of Vitamin D for everyone, particularly during the winter.

So how does it work?  It would seem that vitamin D activates a key part of the immune system – the killer T-cells – that detect unwanted viruses and bacteria.  T-cells rely on vitamin D in order to activate, otherwise they would remain dormant.

As well as taking a supplement of vitamin D this winter, eat plenty of oily fish, particularly those containing small bones such as sardines, pilchards and mackerel.  However whilst they provide some vitamin D, they may not be sufficient to keep your immune system in tip-top shape all winter-long so supplementation is recommended.

FRIENDLY BACTERIA

You may be surprised to know that your gut is home to 70% of your immune system.  It’s actually the body’s largest protective barrier between you and the outside world, and these defences come in the form of beneficial, friendly bacteria or probiotics.

One of the most prevalent strains of friendly bacteria is lactobacillus acidophilus, which is often found in yoghurt with active cultures. Probiotics need feeding to be as efficient as possible. Foods such as Jerusalem artichokes, garlic, onions, lentils, oats and bananas will all feed these good guys and boost your immune system at the same time. You can also try a good quality probiotic supplement.

VITAMIN B6

Women in particular may associate vitamin B6 with supporting good hormone balance, but it also plays an important role in the immune system.  Vitamin B6 helps to increase antibody reactions which fight infections, and also stimulates the production of T-cells.

 

The good news is that vitamin B6 is rarely deficient in the diet.  However, increasing intake is going to have a positive effect on the immune system.  Avocados (great on toast for breakfast), bananas (an excellent afternoon snack), salmon (also packed with health-giving omega-3 fats), and foods containing wholegrain flour (such as whole wheat bread) provide excellent amounts of vitamin B6.

BETA-CAROTENE (Vitamin A)

Beta-carotene is turned into vitamin A in the body when needed, which is essential for the health of the immune system as well as vision and cell integrity.

Vitamin A itself is mainly available in animal produce such as meat, liver, eggs, butter and cheese, so vegetarian and vegans may be lacking. However, beta-carotene is widely available in lots of brightly coloured fruits and vegetables including carrots, butternut squash, broccoli, kale and cantaloupe melon.

Beta carotene is converted into vitamin A when needed but it does require sufficient protein, zinc and vitamin C to do so.  A diet rich in brightly coloured fruits and vegetables, plus adequate protein either from animal or vegetable sources, together with some nuts and seeds will ensure beta-carotene can carry out its work most effectively.

VITAMIN E

As with a number of other nutrients, vitamin E improves B-cell and T-cell function (both key parts of the immune system). It also protects white blood cells from damage.  However, just like many other nutrients, vitamin E doesn’t work in isolation; it works hand-in-hand with selenium.

Luckily wheat germ and whole wheat flour both contain good amounts of these two nutrients so try to include these in your diet. Avocados, sunflower seeds and oils are all great sources of vitamin E.

As we know, when it comes to nutrients, nothing works in isolation in nature. Therefore eating a colourful ‘rainbow’ coloured diet every day is going to go a long way to keeping the bugs at bay this winter.

Sign up to receive our blog and get a weekly dose of the latest nutrition and health advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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