Smile! Nutritional support for your teeth and gums

October 6, 2023October 3, 2023 / feelaliveuk / Leave a comment

Cloe up of woman smiling brightly with a becah background

We all know how great it feels to smile at someone and have one returned: it brightens the day. We also know how important it is to take care of our teeth and gums through good oral hygiene – but what about how nutrition plays a part in the health of our mouths?

It is our gums that help feed and nourish the teeth and it’s those that can be the cause of health issues.

Clinical Nutritionist, Suzie Sawyer, shares her five top tips to support your teeth and gum health.

Suzie HFMA V4

Get the hygiene basics right

Whilst it’s super-important to be nourishing your teeth and gums through your diet, you need to get the basics in place too. There’s no getting away from maintaining a great brushing and flossing routine. If you’re noticing gums bleeding when you brush, this is often a sign that there’s bacteria build up between the teeth, which irritates the gums and causes inflammation.

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Investing in an electric toothbrush is brilliant, and if you change the brush heads regularly, it should last a long time. Brush your teeth twice a day but also floss once a day too. You’ll be amazed at how much food is still stuck between the teeth even after you’ve brushed thoroughly. Use the small brushes between teeth too.

Try CoQ10

Coenzyme Q10 (CoQ10) is often referred to as vitamin Q. It’s vital for life, occurs in very small quantities in foods, but we also produce it in the body. CoQ10 is essential for energy, it’s a powerful antioxidant, and is very important for healthy gums. Interestingly, there is an association with gum disease and cardiovascular disease, and CoQ10 has been used effectively to support both conditions, especially in cases of the nasty gum disease, gingivitis.

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With gum disease, bad bacteria are the main cause, which affects the immune system. It seems that CoQ10 can help crowd out bad bacteria by supporting the immune system. Plus, if you’re lacking in energy, you could really benefit from taking a supplement of CoQ10.

Eat more flavonoids

Flavonoids are a group of plant compounds, essentially found in fruits, vegetables and green tea, that provide amazing health benefits. In terms of gum health, a group known as procyanidins, found in red grapes, are especially helpful.

A cup of green herbal tea

When it comes to dental care, flavonoids also seem to target the bacteria that cause gum disease by stopping bugs sticking to the teeth. Foods such as dark cherries, blueberries, raisins, blackcurrants, prunes, and green tea, are especially helpful. Flavonoids can also slow down inflammation in the gums that causes gingivitis.

Vitamin D

Your teeth contain high levels of the mineral calcium. Indeed, calcium is the most abundant mineral in the body. We understand calcium is needed for healthy bones but it’s just as important for our teeth. However, it can’t do any of its work without vitamin D.

Vitamin D and a sunshine symbol written in the sand

Most people are aware that vitamin D is known as the sunshine vitamin because it’s produced on the skin in the presence of sunshine. But when the sun goes away during the winter months in the northern hemisphere, then we don’t have sufficient vitamin D stored. And this is not good news for your teeth. It’s time to start taking a vitamin D supplement: Public Health England recommend taking a minimum of 10 micrograms daily. Some people may need more if they know they’re deficient.

Feed the gut microbiome

The more we know about the internal gut microbiome, the more we realise just how important it is to overall health. And this is so true when looking at gum health.

The mouth is a reservoir of bacteria, most of which are essential to health, but some are known to cause issues further down in the digestive tract. It’s therefore important to make sure the gut is healthy and that we’re feeding the good bacteria that look after us so well.

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Eating a colourful diet, loaded with fruits and vegetables is one of the best ways of nurturing the gut microbiome. Natural live yoghurt is also a good option as it is full of probiotics that also feed the gut.

Why not start the day with a gum and teeth protective breakfast of live natural yoghurt (also rich in calcium), colourful berries and a few nuts and seeds?

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The importance of fruits and vegetables: how to eat more every day

May 10, 2021May 7, 2021 / feelaliveuk / Leave a comment

A range of fruits and vegetables

We all know that fruits and vegetables are vitally important to include in the daily diet. There are many great reasons for this but primarily they are some of the most nutrient dense foods on the planet, so it makes sense to eat them as often as possible.

Unfortunately, we know from the National Diet and Nutrition Surveys (NDNS) that only around 27% of the UK population are managing even the basic minimum of five portions per day. However, there are some easy ways of getting more into your diet.

Clinical nutritionist Suzie Sawyer shares her top tips for including fruits and vegetables at every mealtime.

Boost your Breakfast

We all want to feel energised at the beginning of the day and having the right fuel can really help set you on a good path. It’s important to include protein at breakfast time to get blood sugar and energy levels in good balance throughout the day. However, a jump start of more energy is always welcomed!

Spinach and mushroom om

How about cooking up a delicious spinach omelette with grilled mushrooms and tomatoes? This meal is super-charged because spinach is rich in both energising B vitamins and iron. Plus, mushrooms contain some immune-boosting vitamin D (although supplementation is still needed) and tomatoes are rich in antioxidants so help shield the body from damaging free radicals.

A green smoothie

However, if you prefer a fruitier start to the day, you can still enjoy the health benefits from spinach but in a delicious green banana smoothie. Bananas are loaded with energising vitamin B6 and why not add some ginger and mango which are both great for the immune system. Coconut water is high in potassium which is great for the heart and you can even throw in a few kale leaves for an additional nutrient burst.

Load up at lunch time

When we’re busy, on the run or in and out of zoom or team meetings, lunch can sometimes get forgotten. We should always remember that each meal is a time for re-fuelling and getting valuable nutrients into the body. If we miss a meal, we miss out big time!

Brown rice with salmon fillet amd vegetables

Lunch does not need to be complicated and time-consuming to prepare it just needs to be colourful. How about poaching a piece of salmon the night before and putting it into a colourful salad? Whilst salad vegetables are high in water, so not always the highest in nutrients, if you include an avocado, you’ll not only feel fuller for longer, you’ll be getting the benefits of Vitamin E for your skin and immune system.

Quinoa salad with roasted vegetables

Alternatively, you can cook up some quinoa the day before and again add loads of salad vegetables or pre-roasted veggies of your choice to the mix. The more colour you include, the greater the amount of plant antioxidants which help support immunity, protect the body against disease and keep us looking young and fresh.

Dive in at Dinner

There’s been an enormous upsurge in people ordering in meals from fast food apps during lockdown. Unfortunately, we know from statistical data that this has also led to a prevalence of nutrient deficiencies, which can make us more prone to illness.

Salmon stir fry

A take-away or delivery meal is no bad thing occasionally, but nothing beats home-cooked food for the wealth of nutrients it provides. And it doesn’t need to be complicated either! Plan a stir fry which includes chopped peppers, onion, carrots, baby sweetcorn, chopped broccoli and mange tout. Add flavourings such as soy sauce, coriander, and sweet chilli sauce and a protein source of choice for a quick, colourful and super nutritious dinner.

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Each fruit or vegetable brings a wealth of nutrients to the table: variety is key, and the body gets a balanced spread. In terms of vegetables, the cruciferous vegetables (think broccoli, cauliflower, brussels sprouts and pak choi) are extremely nutrient dense, and especially rich in magnesium which we know to be deficient in the average diet. Magnesium is essential for so many bodily processes including for hormone balancing, and good nerve and brain function. Cruciferous vegetables are also rich in fibre which helps to keep the bowels working smoothly.

And if vegetables really aren’t your bag, then they can always be ‘disguised’ in dishes such as spaghetti bolognaise, pasta sauces, curries and other spicy dishes.

So, try to include as many fruits and vegetables in your daily diet as possible – your body will definitely thank you for it.

Stay well.

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Suzie’s five top tips to support your health

April 7, 2021March 31, 2021 / feelaliveuk / Leave a comment

shutterstock_583532458 nutrition word cloud heart Mar21

We all want great health and to look and feel well. Good nutrition is the cornerstone to health; there is so much truth in the adage ‘You are what you eat’.

But when it comes to the right nutrition where should we start and what should we prioritise?

This World Health Day we ask clinical nutritionist Suzie Sawyer, to help simplify things by sharing her top five health tips.

Routine creates balance

Stressful and busy lives can negatively impact our eating patterns. Eating at erratic times, missing meals and grabbing food on the run will just create more stress on the body. When we’re stressed, the body naturally shuts down the digestive organs by diverting blood flow away, which in turn interrupts absorption of essential nutrients.

Range of foods to show a balanced diet

Additionally, the body likes to know when it’s going to be fed otherwise it will start storing fat for survival and naturally slow metabolic rate. Keep eating times regular, chew mindfully, savouring every mouthful (you’ll also naturally not overeat) and take some pride in what you have prepared. Food is one of life’s amazing pleasures, so use it to feed your amazing body as it deserves. Put eating a varied and balanced diet at the top of your priority list.

Take vitamin D all year-round

If your joints and muscles are stiff, you’re feeling low in mood or sugar cravings are off the scale, chances are you’re low in vitamin D. Public Health England advise we should be taking a supplement all year round, (and don’t stop just because the sun’s come out!). It is advised that we should all take a supplement of 10 micrograms daily as a minimum, such is the level of deficiency in the population: in fact, ongoing research telling us we need more. Interestingly, upper safe levels for supplementation of vitamin D are 75 micrograms daily. If you’ve still got any of the above symptoms, or blood tests reveal you’re low in vitamin D, then do increase the dosage.

A range of foods containing vitamin D

Oily fish with bones, eggs and mushrooms are good food sources of vitamin D so eat these but you’ll still need to supplement as well.

Eat the colours of the rainbow

I talk so much about eating a rainbow of foods and it’s one of the best insurance policies you can choose for protecting health. The colour of foods, especially in fruits and vegetables, all represent nutrients, and especially antioxidants in many different forms. All are essential for protecting the body against free radical damage.

A range of colourful fruit and veg rainbow

If counting portions of fruit and vegetables is a bit too much (and let’s face it we can’t always know what an individual portion size is), then just aim for meals that are full of colour. Without even counting, you will be eating a rainbow every day and your health will love every mouthful.

Don’t fear fat

Fat is not only essential for providing energy and keeping us warm, it’s also needed for the absorption of fat-soluble vitamins, including vitamin D. Healthy fats include the omegas 3 and 6, which can’t be produced in the body, as well as olive oil, walnut oil, sesame oil and a variety of other nuts and seeds with their oils.

A range of foods containing healthy Omega-3 fats

In short, the body needs them every day, and eaten in the right quantity, healthy fats are not going to cause weight gain. On the contrary, without sufficient healthy fats in the diet, the body will start craving sugar causing blood sugar imbalances and often consequential weight gain.

Prioritise protein

Many people wrongly think that starchy carbohydrates fill you up. And for a time, they will. Carbohydrates from whole grain sources such as oats and whole wheat bread and pasta are slow-energy releasing, keeping everything balanced. However, it’s protein that keeps you feeling fuller for longer. Most importantly, protein is essential for numerous body functions such as maintaining healthy immune and hormone systems, building and repairing muscle and bone, and essential detoxification processes. Ideally it needs to be eaten at every meal where possible.

A range of foods containing protein

The good news is that there’s plenty of choice when it comes to food sources; eggs, meat, fish, poultry, dairy, beans, legumes, soya, nuts, seeds and all foods produced from them. An average-sized person needs a minimum of 50-60 grams daily and most people need much more, especially if they’re active. You’ll be amazed just how much stronger and energised you’ll feel just by putting protein on the priority list when meal-planning.

So, embrace these five tips and hopefully you will really feel the health benefits.

Stay well.

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Top tips to boost your health, mood and motivation

February 8, 2021February 5, 2021 / feelaliveuk / Leave a comment

With January out of the way, and the hope of a more positive 2021 in the world around us, now is a great time to really focus on your own wellbeing. This means looking closely at your diet and lifestyle as both of these factors have a direct correlation to your self-esteem and how good we feel inside.

What we put into our bodies and what we get out of them can have a big impact on our feelings of well-being and positivity.

Clinical Nutritionist, Suzie Sawyer, looks at three key areas and shares some top tips.

Be honest about food

We all know our own eating habits and the foods we love. Indeed, there’s a biochemical reason why we sometimes binge on certain foods which is down to the feel-good endorphins they stimulate. However, this doesn’t mean they’re necessarily the healthiest foods. It can be a good idea to write down everything we eat daily (and be honest!) and then look at it over a period of a few weeks to see what’s really going on.

Eating too many sugar-laden foods will not only pile on the kilos but upset mental wellbeing. There’s much research to confirm this. Treats are still permitted of course but maybe try to have just one treat day per week, so you don’t feel you’re missing out.

Base your diet around protein (poultry, beans, legumes, eggs, meat, white and oily fish), healthy fats (including nuts and avocados) and non-processed carbohydrates (whole grains, plenty of vegetables and some fruit). Not only will sugar cravings disappear, you’ll feel more balanced generally. And cutting out or reducing stimulants such as caffeine, alcohol and fizzy drinks will have a really positive effect on your mood and how well you sleep.

Move more

With the current lockdown and cold January weather, the motivation to exercise can be difficult. However, the less you move, the less you want to move. Even if you’re home-schooling, home working or key working, try to get at least 30 minutes of exercise each day.

Whether it’s going for a brisk walk, using an exercise app or following YouTube videos go for anything that gets the body moving and stimulates blood to the brain. The brain needs good blood flow in order to receive nutrients from which it can manufacture key neurotransmitters, amongst performing many other vital functions.

Additionally, if you’re worried about weight gain during lockdown, just moving more will help you to feel positive, improve self-esteem and burn some calories at the same time. If it helps, why not meet a friend outside for a socially distanced walk and then you’ll have a definite appointment to keep.

Find the joy

With so much depressing news right now, we sometimes just need to switch off, both externally and internally. There’s so much ‘noise’ everywhere, plus most of us are living a 24/7 lifestyle with emails, social media and family commitments never ending within the blur of home/work lifestyles. However, the mind needs to take a break in order to avoid being overwhelm and feeling overloaded.

For 20 minutes each day try to find at least one thing to think about (for example a meditation session), or do (perhaps listening to some music or a podcast that you love) or just being in your own physical and mental space (take yourself off to a room on your own). Doing this for a short time every day and thinking about or doing something that makes you feel joyful will lead to a more positive mindset.

Thoughts of sitting on a beach or at your favourite holiday spot are a great way for many of us to look to the future and the reality of this happening might not be too far away. There’s also nothing to stop you envisioning things in your life that you’d like to happen. Imagine yourself in those situations to help bring a more positive outlook to your day.

The body works as a whole; what we eat affects how we look, how we feel, our energy levels, mood and sleep. Equally, lifestyle factors and listening and responding to our body’s basic needs will help to generate positivity which will lead to better self-esteem and a more fulfilling life.

Stay well.

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Heart health: the top three nutrients to support yours

February 1, 2021January 29, 2021 / feelaliveuk / Leave a comment

Our heart works very hard for us every day. In any one day it can beat a whopping 100,000 times! It makes sense, therefore, to show your heart some love by feeding it specific nutrients to keep it beating healthily.

Clearly, the body needs a range of nutrients to maintain optimal health and the heart is no different in this respect. However, there are certain nutrients that the heart absolutely needs in order to stay strong and healthy.

Clinical Nutritionist, Suzie Sawyer, shares her three top nutrients to support your heart health.

Vitamin C

We know vitamin C is really important when it comes to protecting the immune system. However, as one of our key antioxidants, it’s essential for the heart too. Thankfully, we have eradicated the classic deficiency disease of vitamin C, being scurvy, but the first sign of this was blood vessels literally leaking – very unpleasant.

From much research and further understanding since then, we know that vitamin C is needed for strong blood vessels and arteries. As an antioxidant, it protects the arteries from free radical damage that can block them and cause heart attacks. Additionally, vitamin C increases production of HDL, our ‘good cholesterol’, which helps remove excess cholesterol from the body.

All fruits and vegetables are rich in vitamin C so enjoying a colourful diet and including a wide range of these foods is going to really protect your heart. Top of the list are peppers, berry fruits, kiwis and broccoli.

Omega-3s

Termed ‘essential fats’ because they have to be eaten in the diet, these omega-3 fats have a key role in heart health. Specifically, it’s the long-chain fatty acids, EPA and DHA which are the main players. Much research has found they can help reduce the risk of heart disease, thought to be down to their anti-inflammatory actions. This can reduce damage to artery walls, which is one of the key issues in heart disease.

Additionally, omega-3s help thin the blood, thereby reducing high blood pressure and minimising the risk of blood clots causing strokes.

The best sources of EPA and DHA are from oily fish such as salmon, mackerel, sardines, and to a lesser extent, tuna. For fish eaters, then aim to eat oily fish at least two to three times a week.

However, for those not keen on fish or are vegan, then flaxseeds are able to provide some (albeit in lower amounts, since the body has to undergo complicated conversions of nutrients beforehand). However, try to buy whole flaxseeds and grind them yourself, before adding them to cereals or yoghurt, as this helps release the beneficial lignans which provide some wonderful health benefits.

Magnesium

Magnesium is an essential mineral for muscle function and since the heart is a muscle, then magnesium is a key mineral for heart health. It is also a relaxant, so magnesium has the effect of relaxing the artery wall and reducing blood pressure. Magnesium is often used to great effect when treating cases of high blood pressure.

Additionally, magnesium deficiency can cause a heart attack by cramping a coronary artery even in the absence of a blockage within the artery itself. Magnesium deficiency is widespread within the UK population which may partly explain the prevalence of heart conditions.

The good news is that it can easily be rectified by including plenty of magnesium-rich foods in the diet. Load up on almonds, spinach, whole grains including quinoa, and all types of beans. Even better news is that dark chocolate is also a good source of magnesium so you can enjoy a guilt-free treat of 70% or more dark chocolate!

Magnesium is depleted by stress (which many people are suffering at the moment), so try to eat magnesium-rich foods every day and take a magnesium supplement if needed. It will also help reduce stress levels.

So, with a few dietary ‘tweaks’ you can contribute to your heart health every day.

Stay well.

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The truth about fruit and sugar

January 13, 2020January 10, 2020 / feelaliveuk / Leave a comment

Sometimes celebrated, other times revered, there is widespread confusion within the general population about whether eating a lot of fruit is healthy or not.

Fruit contains naturally-occurring sugars – glucose and fructose. So, is eating fruit going to exacerbate our ever-growing obesity crisis? And which are the best fruits for us to eat?

With Sugar Awareness Week around the corner, Clinical nutritionist Suzie Sawyer explodes some of the fruit myths and looks at what’s good and what’s not.

The good

To be clear, fruit contains some amazing health benefits. All fruits contain lots of vitamin C, one of our hardest-working vitamins. Vitamin C is essential for many body functions but is key in the health of the immune system, the skin and formation and repair of muscle.

Additionally, fruits contain a whole range of plant compounds with varying health benefits. For starters, they’re very high in antioxidants – essential for helping prevent degenerative diseases and supporting the immune system. Watermelons, for example, contain some of the highest levels of antioxidants of any fruits.

Fruits contain other plant compounds called anthocyanins which are also incredibly powerful antioxidants and supportive of all body systems. It’s all about the colour and the darker the colours, the more anthocyanins the fruit provides. Blueberries have championed the super-fruit title, partly because their dark colour makes them very rich in these plant compounds. Blackberries and blackcurrants have the same qualities.

Another wonderful benefit to eating fruit is it contains plenty of essential fibre. In our heavily processed western diet, fibre is sadly lacking. We all need around 30 grams of fibre daily (bananas have around 3 grams), in order to keep the bowel working efficiently.

Some fruits contain some more unusual health benefits. For example, pineapples contain bromelain which is an effective protein digester so is often used as a digestive enzyme. Plus, bromelain is a great anti-inflammatory so will help ease painful, inflamed joints. Apples contain plenty of quercetin, a natural antihistamine, so help fight allergic reactions.

The not so good

There is of course a downside to eating too much fruit and that is its sugar content. However, this isn’t all bad news. Fruit contains high levels of a fruit sugar called fructose. The chemical structure of fructose is more complex that that of simple glucose, and it must be broken down in the liver. This means you don’t necessarily get a huge sugar ‘hit’ when you eat certain fruits. Cranberries, apricots, raspberries, strawberries and clementines, for example, are all low in sugar overall.

It all depends on the fruits you eat. They vary in how much fibre they contain (this slows down blood sugar rushes), their balance of fructose and glucose, plus their total fructose levels.

Figs, grapes, dates and prunes (dried plums) have some of the highest sugar content. But this needs to be balanced against their other benefits: prunes, for example, contain some of the highest antioxidant levels per 100 grams of all fruits.

As with everything in life, it’s all about balance.

The not too bad at all!

The body needs a constant supply of energy and eating fruit provides a healthy way of achieving this, due to its high carbohydrate content. When it comes to blood sugar, it’s a balancing act. Eating carbohydrate with protein will slow down the sugar rush, making energy distribution more sustained. For example, eating some sliced apple with a few almonds is a perfect afternoon snack when you’re feeling energy levels starting to flag. Additionally, eating fruit with some fat and fibre slows down its absorption; nut butter with sliced banana on wholemeal toast is an incredibly easy and sustaining breakfast option.

Interestingly, nature also demonstrated this concept well with the avocado. Categorised as a fruit, avocado is high in both the heart-healthy monounsaturated fat and fibre. Avocados are incredibly health-giving. It makes a brilliant breakfast on toast on its own or with egg or smoked salmon. They’ll certainly keep you feeling full all through the morning.

Fruit is certainly not the enemy. Within a healthy, balanced diet, fruit will provide amazing health benefits without too much damage to the waistline (or teeth!)

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Natural Travel Health: top tips to stay well this holiday season

August 5, 2019August 5, 2019 / feelaliveuk / 1 Comment

With the holiday season in full swing, many of us will either be travelling to other parts of the UK or further afield. Wherever you’re going, you want to be feeling at your best and you don’t want to be struck down with any unwanted bugs whilst away.

Thankfully there are some simple things you can do to help yourself to stay well naturally.

Clinical nutritionist Suzie Sawyer shares her five top tips for travel health.

Drink ginger

If you’re like me, you tend to feel ‘queasy’ when travelling in a car, on a boat and sometimes on a plane. Ginger has been found to be a very effective remedy helping to quash those unpleasant travel sickness sensations. It also seems to help blood flow so is very useful for treating headaches.

As with everything, prevention is better than cure, so it’s good to start sipping warm water with sliced root ginger at least an hour before you set off. If you can take a water bottle with you and continue sipping, this would really help. When travelling by plane, you cannot take water through security but it is a good idea to take an empty, refillable bottle with you and get a food outlet to fill it with water once on the other side. You can then take this on the plane with you. Have plenty of ginger drinks before you leave and take ginger tea bags with you on the plane.

Ginger also helps feed the good gut bacteria so you’ll be less susceptible to tummy bugs whilst you’re away.

Take probiotics

Whilst it’s great to travel to other countries, many of them do not have the same hygiene standards that we have in the UK. I’ve even known people to contract parasites in France. Any change of routine, food or water can potentially cause tummy troubles.

Having a good balance of friendly bacteria in the digestive tract can really help prevent any unwanted invaders. Make sure your diet is generally rich in fibre by eating plenty of wholegrains, pulses and vegetables that help feed the gut bacteria.

However, taking a course of probiotics for at least a couple of weeks before travelling and whilst you’re away, will really help protect your digestive tract during your trip. Probiotics are readily available in health food stores. Additionally, foods such as natural live yoghurt, sourdough bread, miso soup and almonds are also very gut-friendly and are often available wherever you are in the world.

Up your vitamin C

One of our key nutrients for supporting the immune system is vitamin C! If you only take one nutrient with you, then it’s got to be this essential vitamin! Whilst you’ll hopefully be having some fruits and vegetables on holiday that contain vitamin C, if you get struck down by a cold or start to get a sore throat, then you’re going to need slightly higher levels.

It’s easy to pack some vitamin C powder in your suitcase (readily available in health food stores). If you do start to feel that tell-tale ‘tickle’ in the back of your throat or your nose starts to run, then take 2,000mg of vitamin C powder straightaway to ward off any nasty bugs and continue doing this every day until it passes.

Additionally, try to include plenty of citrus fruits, red peppers, garlic, ginger and green vegetables in your diet whilst away as these all contain good amounts of vitamin C.

Pack some Milk Thistle

When we travel, then our whole routine can get upset. Since the liver is the organ that literally has to process everything we eat and drink, it often gets overloaded. The herb milk thistle, is one of the most liver-loving herbs and can really help support detoxification. You can sometimes feel sluggish on holiday and this can often be down to a congested liver.

The herb milk thistle also helps with digestion so if some of the ‘foreign’ food is not quite agreeing with you, it can help everything sit more comfortably in your tummy. Make sure to pack some and take it with you wherever you travel.

Sleep well

Whilst you obviously want to make the most of your time away it’s equally important to get plenty of rest and restorative sleep. Too many late nights will affect your immune system, making you more susceptible to bugs, either whilst away or immediately on your return.

It’s advisable to pack an eye mask wherever you go. The body produces melatonin, our sleep hormone, when it’s dark so if your room is too light when the sun comes up, then you’ll also wake up and possibly miss out on precious sleep.

Pack a small spray of lavender which you can use on your pillow before bedtime which really helps relaxation and you can also spray it during the night if you’re feeling restless. Alcohol and caffeine are the two biggest sleep disrupters so have both in moderation (or abstain), if you want to come back from your travels looking and feeling refreshed!

So with a little planning, and a little bit of natural support, your travels can be healthy ones. Bon Voyage!

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Water and the importance of hydration

July 29, 2019July 24, 2019 / feelaliveuk / Leave a comment

We can actually live longer without food than water, such is its importance to the body. The body is around 80% water, therefore it makes absolute sense that we need to keep it continually hydrated.

However, it’s not just about drinking litres of water; the body needs plenty of variety in how we hydrate ourselves.

Clinical nutritionist, Suzie Sawyer, shares some interesting facts about hydration and how to keep your body topped up!

Why is water so important?

Whilst the body contains a very high percentage of water, this isn’t just plain H₂0; bodily fluid contains a complicated makeup of various solutes. However, when looking at normal daily needs, plain and preferably filtered water is one of the best ways of replenishing and maintaining the body’s fluid content. As a general rule, you should be looking to drink between 1 ½ to 2 litres of water daily.

Because so much of bodily fluid is made up of ‘water’, it makes sense that if we’re dehydrated, it’s going to affect all bodily functions. The brain can become foggy, energy levels will quickly drop, the skin can look dull and lifeless and constipation is often a problem. However, severe dehydration will lead to much more serious issues. Thankfully, this extreme would never happen in normal everyday life, although mild symptoms can quickly occur, especially during the summer months.

A great way of assessing your hydration levels is to look at the colour of your urine. Apart from the first ‘pee’ of the day, your urine should be almost clear! And, on that subject, if you’re worried that as soon as you start drinking more fluid, you’ll be constantly in the toilet, this may happen for the first couple of weeks or so, particularly if you’re generally de-hydrated. However, after that time, the body will adjust and you’ll not need to ‘go’ as frequently!

Which foods are good for rehydration?

As the body is not just pure water, it makes sense that it needs a variety of liquids and food to effectively maintain good hydration. Many foods, particularly fruits and vegetables, have a very high water content, hence they will help to keep you hydrated. Indeed, these foods also contain electrolytes, so they will help maintain and rehydrate the body really well.

If you’re having a vegetable juice each day, this will also count towards your daily fluid quota. And, of course, if it’s really hot or you’re exercising hard, then having a juice as part of your overall nutritional programme will certainly be a good plan. Cucumbers, watermelon, papaya, celery, strawberries and butternut squash are all great to eat regularly, particularly during the summer, in order to keep the body optimally hydrated.

Milk (often thought of as a food) is also another great way of rehydrating, and has been found to be very effective. Drinking a small glass daily is a great idea and will also increase your calcium intake.

Are some drinks better than others?

Water, juices and milk are some of the best fluids to drink. However, there are also some that are best in moderation. Caffeinated drinks can often act as diuretics, which means the body tends to lose more fluid. Additionally, black tea contains tannins which may deplete the body of certain minerals, generally the essential electrolytes. Therefore it’s best to not drink too many in one day; one or two caffeinated drinks daily should be the maximum

Often when the sun comes out, we often reach for a glass of wine! Whilst this can be a great way of relaxing and socialising with friends and family, if you overdo it, the tell-tale headache the next morning is generally a sign of dehydration. It’s more important than ever to make sure you’re doing all the right things to stay hydrated if you’re drinking alcohol as well. Alternating with a glass of water in between each alcoholic drink is a good idea

But what if water doesn’t float your boat?

Some people really don’t like drinking plain water. The great news is that herbal and fruit teas are a great alternative. You can also try a small amount of fruit juice diluted with water. This is especially good if you’ve exercised hard as it rehydrates quickly.

Additionally, water flavoured with mint, sliced ginger and cucumber is delicious. In fact, any fruit can be added to water to produce a great-tasting drink that is really effective at rehydration.

So make sure you get enough water this summer and keep your body topped up for optimum health benefits.

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Five essential well-being tips for a happy and healthy holiday

August 21, 2018August 20, 2018 / feelaliveuk / Leave a comment

You’ve planned for that long-awaited holiday and now it’s time to pack those cases. However, if you want to have the happiest and healthiest of holidays, then there are a few extra things you can do to make sure this happens.

Clinical Nutritionist, Suzie Sawyer, shares her five top tips for a healthy holiday.

BEFORE YOU GO:

PREPARE YOUR TUMMY

Wherever you’re travelling to in the world, even if it’s not too far away, you’ll still be out of your normal eating routine, plus you may be visiting countries where people are generally more prone to tummy troubles.

The best advice is to take a course of probiotics at least a couple of weeks before you leave. Readily available in health food stores, probiotics are the friendly bacteria that keep your digestive system running smoothly, but also protect it from unwanted infections and tummy bugs. Look for a probiotic supplement that contains the strains Lactobacillus acidophilus and Lactobacillus rhamnosus.

It’s also good to eat plenty of natural yoghurt before you go on holiday, as well as during your stay. And don’t forget to pack the probiotics too, so even if you don’t have time to start a course before you go away, you can take them throughout your holiday.

PREPARE YOUR SKIN

We all want to have glowing skin, particularly whilst on holiday but certainly when we come back. For a couple of weeks before you go, use coconut oil as a moisturiser; it’s one of the best. Skin can become very dry on holiday and using coconut oil means your skin will be super-soft and really well moisturised. Keep up the regime when you return and hopefully you’ll not suffer from any post-holiday flakiness.

Prepare your skin from the inside too by eating foods rich in beta-carotene before you go. That means lots of orange and red fruits and vegetables such as tomatoes, carrots, sweet potatoes and red and orange peppers. Beta-carotene is a powerful antioxidant which will help protect your skin against sun damage. You’ll still need to wear sun cream, but it can help prevent any unwanted burning. And of course include them as much as you can in your diet whilst you are away.

PACK SOME ALOE VERA

Aloe vera was said to be the ‘Elixir of life’ by Cleopatra. As with so many of these ancient remedies, they deliver a wealth of health benefits, and aloe vera is no exception. Its benefits for the digestive system are well-documented, and it’s also great for the skin.

You can readily buy aloe vera in gel form; it’s a holiday essential as it will soothe any sunburn or irritated skin and also calm other skin complaints that may flare up whilst you’re away. And don’t just save it for your holiday; keep it in your medicine cabinet all-year round! It can also help soothe tired and aching joints and muscles.

WHILE YOU’RE THERE:

USE YOUR TIME WISELY

When on holiday, hopefully you’ll have some free time to just be in your own head space. You can really use this time to great effect by either learning something new (TED talks are great for easy listening and learning) or maybe even practice meditation.

As with anything, meditation does take some time to properly learn and many people give up along the way because they struggle to clear the mind or can’t feel the benefits. However, it’s worth persevering because meditation can really help to relieve stress and anxiety, and many practisers report feelings of inner calm and peace. You need a place of peace and quiet to meditate so try to plan this for a short time every day during your holiday.

DRINK PLENTY OF WATER

It may sound an obvious one but of all the things you should do before and during your holiday making sure you’re properly hydrated is key. It’s easy to forget how dehydrating the combination of alcohol and sun can be.

A couple of weeks before you leave for your hols, really increase your liquid intake. Always start the day with some warm water with lemon and ginger which helps cleanse the liver and alkalise the body. You can carry on drinking this throughout the day or if you prefer iced water then add some refreshing and inner-cleansing cucumber. Try to drink eight glasses of water each day. The body needs to be hydrated at a cellular level to function well, so preparation is key.

Whilst you’re away, it’s important to drink as much water as you can but obviously be mindful of drinking tap water. It’s always best to drink bottled or boiled water wherever you are in the world; parasites can be present in the water in many European countries as well as far-flung ones.

So with these five key tips, you should have a wonderfully healthy holiday – enjoy!

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Five ‘grow-at-home’ veggies to plant now for an autumn harvest

August 13, 2018August 13, 2018 / feelaliveuk / Leave a comment

Growing your own produce in a garden, allotment or window box is the best way to ensure that the fruits and veggies you eat are fresh, organic and pesticide-free. It may sound like a lot of work but it can be easier than you think and your efforts will certainly be rewarded when you harvest your first home-grown crop.

Clinical Nutritionist Suzie Sawyer shares her five top vegetables and herbs to grow now ready for autumn.

BEETROOT

Variable weather means that crops generally need to dig deeper to protect themselves and to grow effectively which is why root vegetables are a great choice. One of the top root veggies from a nutrient perspective is the superfood beetroot.

If it’s energy you’re looking for then having some more beetroot in your diet can really help. Beetroot juice is very popular with athletes and recreational exercisers because it helps the body better sustain endurance activity. Plus, it’s rich in energy-giving iron and folic acid. If you start to sow beetroot seeds now, they should be ready for eating in about 90 days’ time.

ROSEMARY AND THYME

The perfect herb combination, no vegetable garden is complete without some herbs to complement your dishes, and these two can be grown in a pot together.

Rosemary is a delight in both lamb and chicken dishes and is very popular throughout Mediterranean countries: this may be partly due to it being a powerful antioxidant which can protect the body from strong sunlight. Rosemary may also act as a stimulant in both the nervous and circulatory systems and can help to soothe the digestive system, relieving indigestion and flatulence.

Thyme has an amazing aromatic flavour so is widely used in cooking. It’s been traditionally used as a decongestant to soothe coughs and catarrh – a great go-to herb if you’re plagued by autumn infections.

BROCCOLI

Not quite as deep-rooted as some other vegetables but certainly able to sustain slightly cooler climates, broccoli is another superfood, packed with nutrients. It needs to be sewn pretty soon though so that it doesn’t get damaged by frost slightly later in the year. Other than that, it’s fairly easy to cultivate in your home garden.

Broccoli is rich in vitamin C with a portion providing just over half of the recommended daily amount. However, boiling broccoli does reduce vitamin C quite significantly so it is best steamed or stir-fried. One of the great things about growing your own broccoli is that you can ensure its freshness. The stalks should be crisp and easy to snap; this make them ideal for dipping into some hummus as a tasty snack. Their beautiful dark green colour indicates plenty of beta-carotene, which is converted into immune-boosting vitamin A as the body needs it.

POTATOES

No self-respecting vegetable garden is complete without potatoes! They’re probably one of the easiest vegetables to grow. The only point to be aware of is not leaving them in the ground for too long. Whist it’s tempting to leave them until Christmas time, they’re best harvested in about 11 weeks’ time. And one should certainly not eat potatoes that are green or sprouted as these are poisonous in large amounts but can also cause migraines or tiredness, even in small quantities.

Potatoes are an excellent source of vitamin C but this starts to drop as soon as they are lifted from the ground, hence another great reason for eating them straight from the garden. Potatoes can sometimes get a bad press as they’re high in carbohydrates but the main problem is that people often fry them which makes them high in fat. Jacket potatoes are very high on the glycaemic index as they’re very starchy. Roasting tends to use less fat than frying and steaming then mashing potatoes are a great, healthy alternative alongside any meat or chicken dish.

MARROW

Marrows are traditionally sown during May and June. However, our exceptional summer means soils are warm and if you’re quick you’ll get a crop harvested before the severe weather really sets in.

As marrow is very high in water, its nutritional content is not as good as some vegetables, but it’s great for alkalising the body. The body prefers to be in a slightly alkaline state generally, and many vegetables and fruit help this process along; marrow can certainly do this too.

It doesn’t have too much taste but comes to life when stuffed with other vegetables, sprinkled with cheese and roasted in the oven, or filled with a chili con carne mince; the two opposite flavours complement each other really well.

So maximise your garden and get growing! The nutritional benefits are really worth it, plus the satisfaction you will get from growing your own produce makes eating it all the more pleasurable.

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Get the hygiene basics right

Try CoQ10

Eat more flavonoids

Vitamin D

Feed the gut microbiome

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Boost your Breakfast

Load up at lunch time

Dive in at Dinner

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Routine creates balance

Take vitamin D all year-round

Eat the colours of the rainbow

Don’t fear fat

Prioritise protein

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Be honest about food

Move more

Find the joy

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Vitamin C

Omega-3s

Magnesium

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The good

The not so good

The not too bad at all!

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Drink ginger

Take probiotics

Up your vitamin C

Pack some Milk Thistle

Sleep well

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Why is water so important?

Which foods are good for rehydration?

Are some drinks better than others?

But what if water doesn’t float your boat?

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BEFORE YOU GO:

WHILE YOU’RE THERE:

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