Serve your bones the best nutrition this Wimbledon season

Close up of mixed doubles tennis match

It’s time for one of our favourite summer traditions – Wimbledon! Whether you love it or not it’s still a great time to be thinking about maintaining healthy bones and joints.

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Summer is a time when we want to be active and outdoors as much as possible and this is where the right nutrition can really help keep you mobile. Plus you might be dusting off your racket for a game of tennis!

Clinical nutritionist Suzie Sawyer shares her top tips for keeping your bones and joints strong and mobile this summer.

Boost your vitamin D

We know that vitamin D is the ‘sunshine vitamin’ because it’s predominantly made on the skin in the presence of sunshine. However, don’t be fooled that just because it’s summer, all will be fine with your vitamin D levels. It’s a well-accepted fact that at least 30% of the UK population are vitamin D-deficient all year round. This is partly because sun cream blocks its production but also because we’re not necessarily out in the sun that much. Plus, there’s mixed data on how much the body actually stores and what’s sufficient for our needs.

A range of foods containing vitamin D

Vitamin D is absolutely essential for healthy bones and joints, mainly because of its activation of calcium. Therefore, ensure you’re eating plenty of vitamin D-rich foods such as liver, oily fish with bones (sardines are great), mushrooms and eggs. Plus, it’s a good insurance policy for your joints and bones to continue taking a supplement at the amount recommended by Public Health England of 10 micrograms daily. And, most importantly, try to spend around 15 minutes a day in the sun without sunscreen.

Load up on your greens

Green leafy vegetables are loaded with magnesium, a mineral that’s as important for the bones as vitamin D and calcium. Unfortunately it’s widely deficient in the UK population and this can cause joint stiffness, amongst other problems.

A selection of green leafy vegetables

Broccoli, kale, cauliflower, Brussels sprouts, Swiss chard and spinach are your bones’ best friends and they’re easy to include in the daily diet. Try making some cauliflower cheese (also rich in calcium), stir fried broccoli and chard with garlic and ginger, Brussels sprouts with bacon, or an omelette with spinach. These are all easy and super-healthy, nutrient-packed additions to your day!

Oil up your joints

Like any ‘machine’ the body needs to be well-oiled. And there’s no better way of doing this than by eating plenty of omega-3 fats. These really are essential for helping to keep the joints mobile and, hopefully, injury-free. They also have amazing anti-inflammatory powers.A range of foods containing healthy Omega-3 fats

 

Oily fish such as salmon, mackerel, trout and sardines (all delicious fish for a summer barbeque) are packed with omega-3s. If you’re not a fish lover. or are vegetarian or vegan, then flaxseeds or pumpkin seeds are also great omega-3 sources. Pumpkin seed butter on oat cakes is a quick and filling snack and flaxseeds can be easily sprinkled over cereals or stirred into yoghurts.

Get moving

Clearly, tennis is a great game and the whole family can get involved. However, if you’ve been a little too sedentary over the winter months then it’s better to get the body used to being more active before running around the tennis court.

Close up on woman's trainers walking in forest

Whilst it might seem very simple, brisk walking for 30 minutes, elevating your heart rate (make sure you include some hills), is one of the best forms of exercise you can do and it’s not too stressful on the joints. Bones need to be exercised too to help keep them stay strong. Any exercise that contains forward and backward movements (dancing is great), weight training, yoga or most gym classes will be really beneficial for bone health. Whilst bones need the right nutrition, exercise also plays an essential role in maintaining bone integrity for the future.

Fermented foods to fortify the bones

It might sound strange to say that good gut health is essential for strong bones, but this is absolutely the case. The good bacteria that naturally live in the gut help nourish the rest of the body and assimilate the essential nutrients to keep bones and joints healthy. Probiotics or friendly bacteria help to increase bone mineral density and it is here that fermented foods have some of the most beneficial effect

A bowl of natural yoghurt on a wooden background

Foods such as sauerkraut, miso, kefir, natural yoghurt and kimchi are becoming ever more popular and can easily be included as part of the daily diet. Plus, these foods naturally contain calcium so it’s even more reason to include them as much as possible.

So even if you’re not a tennis fan, why not serve up some of these winning, bone-building foods this summer.

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Enjoy your healthiest festival ever with these top nutrition tips!

Two women lying in a tent at a festival wearing wellington boots

Festival season is here! And whilst they’re not renowned for being the healthiest of experiences, there is much you can do both before and during the event to ensure you stay happy and healthy throughout.

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Clinical nutritionist Suzie Sawyer shares her five top tips for festival health!

 

 

Before you go

As the saying goes ‘prevention is better than cure’ and this is most certainly the case when it comes to festival health. The body is going to be severely challenged during a festival; low-nutrient food choices with the potential for an upset tummy, lack of sleep, too much sun (if you’re lucky!) and maybe a tad too much alcohol.

However, your digestive system is your best friend here because if you can keep that in good shape, everything else will be supported. First up is the friendly bacteria in your gut; when this is well balanced it will help prevent tummy troubles, support the immune system and help the body better metabolise alcohol or too much sugar generally. If possible, take a course of probiotics for a couple of weeks prior to the event; these are readily available in health food stores.

A word cloud around Probiotics

Additionally, eat loads of foods that help feed the good gut bacteria such as live natural yoghurt, onions, garlic and green leafy vegetables. Green tea is also fantastic for both the immune system and the digestive tract.

Your natural health survival kit

There’s a few natural health aids you can take with you which will help to keep troublesome symptoms at bay. For a start, keep taking the probiotics (one a day is fine) for the duration of the festival. Also be sure to pack the herb Milk Thistle which can be easily purchased in tablet form from health food stores. It’s one of the best herbs for supporting the liver and soothing nasty hangovers. It also helps the digestion, so may soothe a grumbling tummy whilst you’re away.

Milk thistle flower and herbal medicine tablets

Whilst you’ve not gone to the festival to sleep, you’ll feel a whole lot better and enjoy the event to the full if you’re able to get some shut-eye. The herb valerian specifically helps with sleep, so take it while you’re there. An eye-mask and earplugs might also be advisable!

Make great food choices

Clearly, there’s a lot of unhealthy food to tempt you at festivals but there are some great staples which can provide you with a good balance of healthy nutrients. Breakfast is THE most important meal when you’re at a festival to help keep blood sugar in balance and energy levels sustained. Plus, you’ll be less likely to be tempted by unhealthy snacks and food later if you’ve started the day right. Eggs are always the best choice.

Poached egg on brown toast

Some of the best festival food choices are veggie options, including falafels, tacos and bean salads which are all energy-dense. They’ll fill you up without causing bloating. Plus, there’s often a coconut van on site; coconuts are great for energy and will also banish hunger pangs.

Water is your best friend

There’s rarely a more important time than when you’re at a festival for keeping the body properly hydrated. Lack of water is going to leave you literally feeling ‘drained’. Worse still, severe dehydration, coupled with sun and alcohol can lead to health problems. However, this is easily avoided by drinking around ¼ litre water every couple of hours, and definitely try and hit the 1.5-2 litres per day (more so if the weather is hot). If you are drinking alcohol try and alternate with a large cup of water in between alcoholic drinks.

Close up of woman drinking a bottle of water in summer

It’s also an occasion where drinking slightly diluted fruit juice is good to do; the body rehydrates quicker with a very slightly sweetened liquid.

Sneak in some snacks

Whilst it’s not always easy to take your own food into a festival and each event will differ, it’s not normally too difficult to take snacks such as protein bars, nut and seed combinations, coconut pieces, dried fruit or energy bars.

A selection of nuts as a snack

Whilst many snack bars are fairly high in calories, because they’re generally a combination of protein and carbohydrate, they will certainly get over any energy dips and keep blood sugar levels in balance. It might not always be convenient to buy food and having some handy snacks will help you through. Equally, you’ll be getting some additional nutrients such as vitamin C and zinc, to support your immune system.

So enjoy your festivals this season and hopefully you will return home feeling relatively healthy!

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

Seasonal eating: top nutrition for February

Many people will be very glad to see the back of January, for lots of different reasons! And now February, the month of love, is here!

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It is a great time to welcome some seasonal food that can help to lift your mood and hopefully put a smile on your face.

Clinical nutritionist Suzie Sawyer shares five seasonal foods for February and explains why they’ll help boost your feelings of happiness.

Jerusalem artichokes

Jerusalem artichokes help to feed the good gut bacteria. This in turn helps produce more serotonin, our happy hormone, primarily made in the gut. Interestingly, Jerusalem artichokes have no link to the city or other artichokes: it is likely that the name ‘Jerusalem’ is derived from the word girasole which is Italian for sunflower.

Jerusalem artichokes

As a vegetable they are quite delicious and whilst they may be slightly awkward to prepare, because of their knobbly shape, it’s well worth the effort. They can be cooked as you would potatoes, either roasted, sautéed or boiled. Jerusalem artichokes can also be eaten raw in salads and they’re great lightly stir-fried with the skin left on.

Scallops

Scallops are high in brain-boosting zinc, vitamin B12 and niacin (vitamin B3). All these nutrients are needed to help produce our brain neurotransmitters, including serotonin.

Cooked scallpos on a plate

We can be very proud of the quality of our scallops from the English waters as they generally have a really fine soft texture and a slightly sweet taste. Scallops balance really well with strong flavours such as bacon but also Oriental spices including lemongrass, chilli and ginger. Indeed, ginger also helps feed the good gut bacteria so eating them lightly fried in a little olive oil with ginger is going to support your immunity.

Passion Fruits

Passion fruits descend from the Passiflora plant and can naturally help anxiety, plus induce feelings of calm. Whilst passion fruits are clearly not grown in the UK, imports are readily available at this time of year.

Passion fruits

Passion fruits are rich sources of vitamin A and vitamin C which help to keep the immune system in good shape. They also contain some energy-boosting iron. The seeds are also packed with fibre and both the pulp and seeds can be eaten. The sieved juice is great slightly heated,with a little coconut sugar added, which makes a wonderful coulis to pour over fruit salad or your favourite chocolate fudge cake. Now that will certainly put a smile on your face!

Purple Sprouting Broccoli

Its rich dark colour means it’s high in anti-aging antioxidants to help support anti-ageing – and that’s really something to smile about! The darker the colour of any fruit or vegetable, the more nutrients they tend to contain and purple sprouting broccoli is no exception.

Purple sprouting broccoli

It’s also packed with immune boosting vitamin C, beta-carotene which is turned into vitamin A as needed in the body, and heart-loving potassium (even better for the month of love!)

Purple sprouting broccoli works well alone as a delicious vegetable side, but is also great stir-fried with garlic and sesame seeds, in a pasta dish or steamed and then lightly tossed with almonds and spring onions.

Swede

Swede is totally delicious and really doesn’t get enough airtime! From the family of cruciferous vegetables, which contain active compounds that may help prevent serious degenerative diseases, swede also provides good amounts of vitamin C. It’s great for anyone still trying to lose those additional Christmas kilos, as a typical portion size contains only around 11 calories.

Haggis, neeps and tatties

Swede works really well on its own simply mashed with a little butter and black pepper or alongside other mashed root veggies such as carrots and turnips. It can also be added to stews or to change things up mashed or roasted with potatoes.

And for those who’ve recently celebrated Burn’s Night, you’ll be familiar with the expression ‘neeps’ which is Scottish for swede! They’re traditionally eaten alongside the haggis.

So enjoy the month of love by including some delicious seasonal produce to make February a happy and healthy month!

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Autumn apples: can one a day keep the doctor away?.

An apple in a box with 'one a day' written on the lid

Whilst apples are one of our most common ‘go-to’ snacks, they also have a wealth of health benefits. Plus ancient folklore certainly extoled their medicinal benefits. Apples are as popular today as they’ve ever been and even better they’re in season right now!

Clinical Nutritionist shares seven great reasons for grabbing some apples this autumn.

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APPLES HAVE A GREAT NUTRIENT PROFILE

Specifically, they’re high in vitamin C – one of the body’s key nutrients because is delivers so many health benefits. Vitamin C is especially important at this time of year because it’s essential for keeping the immune system in good shape; it encourages production of white blood cells which help fight any unwanted bacteria and viruses.

A selection of fruit and vegetables high in Vitamin C

Vitamin C is also important for the skin, hair and nails, primarily because it helps produce collagen, the body’s most important protein. And as collagen is an intrinsic part of skin structure, therefore it may help prevent wrinkles and fine lines.

THEY ARE RICH IN POLYPHENOLS

Polyphenols are plant compounds that deliver some wonderful health benefits. Most importantly, they’re rich in antioxidants which may help prevent some of our nasty degenerative diseases. There are a wide variety of polyphenols and more are being studied all the time. However, we know there are certainly enough in apples to justify ‘keeping the doctor away’ if you eat one daily!

It’s always better to eat apples in their whole form though, as some of the polyphenol content can be lost through juicing, particularly in shop-bought apple juices.

APPLES ARE LOW GLYCAEMIC

The glycaemic index is a measurement of how quickly foods affect blood sugar levels in the body. In general terms, the lower the food on the index, the better (unless quick energy is needed for intense exercise, for example). The lower the food on the index, the less dramatic the effect on blood sugar levels, which will help provide the body with sustained energy and won’t cause mood and concentration dips.

Apples are very low, mainly because they’re high in fibre, which has the positive effect of slowing down absorption.

THEY HAVE MEDICINAL USES

In herbal medicine, ripe, uncooked apples have traditionally been given to treat constipation, whilst stewed fruit can be eaten to help nasty tummy infections such as gastroenteritis.

Interestingly, apples were also used in poultices to ease skin inflammation. Whilst there’s clearly medicines to help all these ills now, the many wondrous health benefits of apples were clearly appreciated hundreds of years ago!

THERE’S PLENTY OF VARIETY

Whilst there’s literally hundreds of varieties of apples, there are around 50 or so grown commercially in the UK so there’s still plenty of choice to suit all tastes. Depending on your preferences, a red delicious apple will have a very different taste and texture to a granny smith for example.

a selection of green and red apples

Locally grown apples are stored in a cool environment where the oxygen balance has been chemically lowered; this also helps retain most of the nutrients. When they are put on supermarket shelves though, they will quickly go soft under normal oxygen conditions, so it’s always best to eat them soon after purchase.

APPLES ARE USED IN AYURVEDIC MEDICINE

We know apples can help the digestive system. However, in Ayurvedic medicine they also have a big part to play for their nutritional and medicinal properties.

Sticks of cinnamon and a pot of cinnamon powder

Apples are often used with cinnamon for a combined anti-inflammatory action; when stewed together with some cloves and mixed with amaranth porridge, you’ve got a hearty and deliciously healthy start to the day.

THEY HELP GOOD GUT BACTERIA TO FLOURISH

There’s so much knowledge now around the amazing health benefits of friendly gut bacteria and a greater understanding of how essential they are to human health.

It seems that some of the polyphenol content of apples can work their way through the digestive tract to encourage production of gut bacteria. Most importantly, they appear to encourage production of one of our key species of gut bacteria being Bifidobacteria.

Apples are certainly great for digestive health generally, plus their high fibre content ensures that bowel regularity is maintained.

There’s certainly no denying the wonderful health benefits of apples! Try to choose apples that are grown as locally as possible to enjoy their benefits even more.

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Supercharge your health with fermented foods

Fermented foods are certainly in vogue right now. Unlike many other food fads, fermented foods are actually the real deal.  And now they’re becoming part of many people’s diets and featuring on trendy restaurant menus.  However, many people are unsure just what they are, how to eat them and what health benefits they provide.

Clinical Nutritionist Suzie Sawyer provides her ‘go-to’ guide to fermented foods.

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WHAT IS FERMENTATION? THE BASICS

The process of fermenting food has been around for many thousands of years. Fermented food is the mainstay of Japanese cuisine and is thought to be one of the reasons for their well-balanced hormone health.

To better understand the benefits of fermented food we need to look at how our gastrointestinal systems work. The digestive system is packed with billions of bacteria (mainly good) that are incredibly beneficial to health.  They help to keep the digestive system running in smooth working order, boost the immune system, detoxify the body, help manage the body’s natural inflammatory response, balance hormones and protect the body from serious degenerative diseases.

The process of fermentation encourages the production of these beneficial bacteria; it allows the natural sugars and salts within the foods, (together with the added salts that are part of most fermentation processes), to create the good bacteria. Put simply, the more fermented foods we consume, the more beneficial bacteria we have!   Live natural yoghurt is one great example of a fermented food. Fermentation also helps to preserve foods over a longer period of time.

TOP THREE FERMENTED FOODS

There are many fermented food options available but to get you started, here are three of my favourites.

KEFIR

Bang on trend right now is kefir.  It’s a fermented milk product made from either sheep’s, cow’s or goat’s milk.  It provides wonderful benefits for the digestive system, particularly helping to ease bloating and symptoms of IBS.  It’s also great for the immune system because it contains a high percentage of probiotics or beneficial bacteria.  Plus, kefir is high in some of the B vitamins to provide great energy as well as vitamin K2 which supports the bones and heart.

It’s naturally quite sour so is best combined with fruits or yoghurt, or can be used in any recipe as an alternative to buttermilk.

You can even make your own fermented coconut kefir!  Use kefir grains mixed with some coconut milk in a jar.  Store in a warm place, covered with a cloth for 24 hours and the mixture will naturally ferment to produce a more palatable and healthy milk.  It can then be used on cereal or in pancakes for a delicious, healthy start to the day!

SAUERKRAUT

Probably one of the most popular fermented foods, sauerkraut has been eaten for hundreds of years throughout Central Europe.  It’s very simply made from chopped cabbage that’s fermented in salt.  However, as with fermented dairy products such as yoghurt and kefir, fermenting cabbage takes its nutritional benefits to another level!

Probiotic foods, including sauerkraut, deliver huge benefits to the digestive system. Additionally, more B vitamins are naturally produced as well as beneficial enzymes, which are used for many essential body processes.

It’s actually very easy to make at home; simply chop one head of white or red cabbage into small shreds. Add some salt and pack tightly into a jar with a tightly fitting lid.  This needs to be left for about a week in a warm place and you’ve then created your very own superfood!

MISO

Another very fashionable ingredient right now, miso is a traditional Japanese ingredient that is produced by fermenting soy, usually with salt, which makes a brown paste.

Miso is often used by women struggling with menopausal symptoms and people suffering from other hormonal complaints. Soy naturally contains phytoestrogens – plant foods that have an oestrogen-like activity and a hormone-balancing effect on the body. Phytoestrogens became of interest to scientists when they realised that women in certain traditional cultures in Japan that were eating a diet high in soy and other phytoestrogenic foods, had fewer menopausal symptoms than Western women.  It seems that these foods can really help combat the effects of the peri-menopause and the menopause.

One of the most common ways of eating miso is in a soup and there are a number available in supermarkets or health food stores.  Alternatively, to make your own, you simply need to mix some tofu, nori (a type of seaweed) and onions with water and miso.  That’s it! The main point to remember is to simmer miso as boiling it can reduce its health benefits.

So try adding some fermented foods to your diet this season and give your health an extra boost!

 

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