How to destress naturally: top lifestyle and nutrition tips for reducing stress

April 19, 2021April 16, 2021 / feelaliveuk / Leave a comment

A woman looked worried sitting on a sofa

Stress is a much talked about subject. In small doses it can be motivational but frequently it is detrimental to our health and needs to be managed.

It can be difficult to eradicate stress completely but there are some nutritional and lifestyle changes that you can make which can help.

This Stress Awareness Month Clinical nutritionist Suzie Sawyer tells us how.

Feel alive with Vitamin B5

The family of B-vitamins complement each other really well. However, vitamin B5 stands out from the crowd when it comes to managing stress.

Vitamin B5, also called pantothenic acid, is needed to effectively produce our stress hormones (namely cortisol and DHEA) from the adrenal glands. Our natural ‘fight or flight’ response is an essential bodily function, providing us with the motivation and energy to deal with difficult situations. However, the body doesn’t like to be in this state too much. Too much stress depletes production of these hormones over time, which can make us feel more agitated and stressed.

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Foods such as mushrooms, meat, dairy produce, beans, lentils and nuts and seeds are great sources of vitamin B5 and can better help the body deal with stressful events.

Cut down on the agitators

We often reach for alcohol or sugary treats when the going gets tough. However, these are stimulants, which release adrenaline, kicking off the stress response. This then produces the opposite effect of what we actually need which is to feel calmer.

If life is stressful, then the body needs to be treated calmly. Green tea does contain a little caffeine but also has some theanine, a calming amino acid, so try to make some swaps from fully loaded caffeinated drinks.

shutterstock_391949488 green tea Nov16

Additionally, there are many very acceptable non-alcoholic beverages around now, so you don’t have to feel you’re missing out. And why not save the sugary snacks for one treat day per week? Your body will thank you for it.

Make an achievable plan

Many of us write a daily job list and this can feel overwhelming because there is often far too much on the list to be achieved sensibly in one day. However, why not break each challenge down into much smaller tasks, so that one big task looks much more achievable?

shutterstock_243120193 woman writing in note pad diary Feb17

It’s always a good idea to write things down that either need to be done or that are causing stress. And then sit quietly with the list and see what is realistic without being over ambitious in what can actually be completed. Just by listing things rather than it all spinning around in your head, can make everything seem rather more doable and less stressful. Plus, it’s a great feeling when you can cross things off the list.

Get some help from nature

Nature has provided us with a wealth of health, from nutrient-packed foods to herbal helpers. Top of the herbs list are ashwagandha, ginseng and rhodiola, which are all adaptogenic herbs. This means they support the body to better cope with stress, helping you feel calmer and more in control.

shutterstock_390988804 green leafy vegetables Dec16

Additionally, green leafy vegetables such as broccoli, kale, cauliflower and Pak Choi are great sources of the mineral magnesium, which helps muscle relaxation. If you find switching off in the evening difficult, then make sure you include some of these veggies in your evening meal to help calm the mind and body.

Exercise your stresses away

Exercise can be a great way of alleviating stress for many people. And whilst some of us might find doing a big workout in the gym most effective, others may opt for a gentle stroll in the fresh air to blow away stress. Do whatever works for you: if adrenaline is powering through your veins, it needs an outlet and taking some form of exercise can really do the trick.

shutterstock_218997220 woman walking trainers Mar18

Another effective way to reduce stress is to do some exercise where you have to concentrate on the game (such as tennis or even table tennis). This keeps your mind distracted from any mental issues, helping the brain unwind and re-set.

So, whilst we can’t completely avoid stress in our lives, we can hopefully minimise its impact with a few lifestyle changes.

Stay well.

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How to stay healthy during the lock down

April 3, 2020March 30, 2020 / feelaliveuk / Leave a comment

It’s “National Walk to Work Day” today. But in these strange times, very few of us are likely to be walking into work. However, we can still embrace this day and use the time to take good care of ourselves, continue exercising or even start a new fitness regime.

It’s very possible to stay healthy and fit even during ‘lockdown’.

Clinical nutritionist, Suzie Sawyer, shares her top five tips to help boost your wellness during these difficult times.

Walk if you can

Walking is still one of the best, but often most under-rated forms of exercise. It’s also great for improving immune system function. Try to walk briskly and get the heart rate elevated. If you’re able to get outside now, and it’s safe to do so, make your daily exercise really count. And if you’re not used to walking very far, try to go a little further each day, but always walk for at least 30 minutes if possible.

Whilst walking is great exercise for the whole body, including the legs, leg muscles still need further challenging. Why not stop every ten minutes or so and do 10-20 squats? This is one of the best exercises you can do for the legs. Keep squats as low as possible for best effects.

Create an ‘at-home’ circuit

Short, sharp circuits, often referred to as HIIT (high intensity interval training), are incredibly effective for weight loss and fitness. Even better, you can set up a simple circuit in your living room. Jumping jacks, burpees, side, forward and back lungs, jumping squats, high knees carried out in a continuous loop will certainly get the heart racing.

The beauty of this type of training is that it raises your metabolic rate, so you’ll get the ‘after-burn’ if you do this first thing in the morning. There are plenty of circuits you can find on-line. Whilst it may be hard to keep your motivation up right now, if you do find yourself with more time on your hands, then try to use the time purposefully. You may find your fitness levels improving, especially if you’re someone who generally struggles to find time to exercise.

Look after your good bacteria

Whilst it’s important to keep the outer body working well, you need to look after the internal too. Clearly, we don’t know everything that’s going on within and often the body doesn’t tell us until we get sick. But prevention is always better than cure and what you eat can have a significant impact on wellbeing.

It’s super-important right now to look after your immune system to protect yourself as best you can. The beneficial bacteria in your gut (also known as friendly flora) are the gatekeepers to the immune system. It needs nourishing and feeding with the right foods. Try including natural yoghurt, fermented foods such as tofu, tempeh, kefir and kombucha, plenty of green leafy vegetables and asparagus. Drinking green tea is also good for feeding the gut bacteria.

Sleep well

Having enough sleep is essential for a healthy immune system. It’s also essential for a healthy mind and body. Stress and anxiety can really impact our ability to get a good night’s sleep. If you are badly affected, then try to take steps to minimise them.

Sometimes reverting to a simple routine can be helpful. Start with a warm bath, using some essential lavender oil, light some candles, read a book and download a calming app. Limit the time you read or listen to the News right now as this can exacerbate stress. Sometimes, you must cocoon yourself in order to get your sleep patterns on track.

Plan and enjoy your meals

It’s often difficult now to get the food you want when you want it. However, try to ensure you’re eating nutrient-dense foods as much as possible. Choose unrefined, whole grains rather than white, refined foods and keep sugar intake as low as possible; sugar is very detrimental to immune system function. Choose well balanced meals with protein and plenty of vegetables.

Clearly, if you’re stuck indoors for long periods, it’s very tempting to snack but do try and put the fridge in isolation as well as yourself; your health will be much better for it.

So, whilst we all come to terms with the new way of the world, try to move more and keep well through a good diet and exercise regime.

Stay well.

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Nutrition and lifestyle advice for minimising stress and anxiety

October 7, 2019October 7, 2019 / feelaliveuk / Leave a comment

Many of us frequently suffer from anxiety or stress, whether we are worried about a work situation, a relationship or an upcoming social event. This is can often be accompanied by feelings of low mood and a sense of inadequacy.

In our fast-moving ‘always on’ society, pressure to perform can be overwhelming. And as simple as it sounds smiling more can also really help!

Clinical nutritionist Suzie Sawyer shares some great lifestyle tips to help us feel calm and more balanced.

What to drink

Certain drinks can have a marked effect on anxiety and mood. Out should go stimulants such as alcohol (also a depressant) and fizzy drinks (even the sugar-free varieties which contain unhelpful chemicals). Try to avoid caffeinated coffee, tea and colas (providing a quick ‘high’ then an edgy low).

In should come calming camomile and valerian teas. Try non-caffeinated varieties such as red bush and green tea which contains theanine, a calming amino acid. Whilst green tea does contain a small amount of caffeine, the stimulatory effects are off-set by the theanine. However, it’s best not drunk before bedtime.

And of course, make sure you are getting your daily water quota – aim for 1.5 – 2 litres a day.

What to eat

What we put into our mouths has the biggest influence on how we feel emotionally and physically. The body needs around 45 nutrients daily to function at its best. When these are lacking we can certainly feel tired and cranky.

The mineral magnesium, ‘nature’s natural tranquiliser’ is key to coping with anxiety and is used up more during times of stress. Therefore, making sure you are getting enough in your diet is important. Green leafy veg such as broccoli, kale, cauliflower and Brussels sprouts are great sources of magnesium.

If you find you are waking during the night due to worries or anxious thoughts, eating a few almonds, also rich in magnesium, before bedtime can really help.

The B vitamins are also key in controlling the body’s stress response. Vitamin B5 is especially important in helping produce our stress hormones. The good news is that it’s found in plenty of foods such as poultry, whole grains, oily fish (also rich in brain-loving omega 3s), legumes and dairy products.

Try natural herbal remedies

If you’re struggling with anxiety, then there are plenty of additional herbal helpers.

Both the herbs ashwagandha and rhodiola are known as ‘adaptogenic’, meaning they help the body better cope during stressful times and adapt to its needs. Both are available as supplements. Ideally take them in the morning as both can stimulate and give an energy boost, whilst reducing feelings of anxiety. Additionally, the herb passionflower can be taken as a supplement and works really quickly; it’s especially helpful if you’re struggling with a nervous tummy.

Don’t forget to also take a vitamin D supplement, especially now the winter months are upon us. As well as supporting the nervous system it helps lift low mood and also induces feelings of calm.

You are what you think…

It’s very easy to focus too much on worries and anxious thoughts, perhaps over-thinking situations and life itself. It’s a question of managing your brain and its thought processes. Sometimes visualising holding up a hand to stop negative thoughts coming in can help. Equally, practising meditation is one of the best ways of gaining back control of your brain.

There are plenty of ‘calming’ apps that you can download and listen to; find what works for you. However, our over-use of technology and social media can have a negative impact on our mental well-being. Additionally, the blue light emitted from electronic goods can keep us awake. So, turn off the social media apps and switch everything off a couple of hours before bedtime. Try to have good amounts of time during the day when you’re not glued to your laptop or phone; even if it’s only for 20 minutes, make it a habit to take yourself away from your phone or laptop every day.

Get moving

Any form of exercise is incredibly positive for mind and body. Some people need to do fast-paced exercise to help with stress and anxiety, whilst others do better with calming, gentle activities. Whatever suits you, doing strenuous exercise in the evening is not recommended as it stimulates the stress hormone cortisol, which will keep you awake.

Yoga and Pilates can help calm and relax you as you focus on the movements paired with your breath. These can even be practised in your own living room, if time or availability of classes is a problem. However, the benefits of engaging regularly in the type of exercise that works for you can’t be over-stated.

So with some small changes to your diet and lifestyle, you can help yourself to become less anxious and more relaxed.

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Look after your heart: top nutrition and lifestyle tips

September 26, 2019September 20, 2019 / feelaliveuk / Leave a comment

On average your heart beats around 70 times every minute of every day. It’s an incredible organ, one which many of us take for granted, which is one of the reasons heart disease is so common in the UK.

The four main risk factors of heart disease are tobacco use, an unhealthy diet, physical inactivity and excess alcohol. Fortunately, if the heart is properly fed, loved and exercised, it will hopefully keep on beating and last you a lifetime.

Clinical nutritionist Suzie Sawyer shares her top tips for a healthy heart.

Increase your fish intake

Foods containing saturated fats needs to be reduced or eliminated; think red meat, butter, cheese, cakes and pastries. Additionally, too many meals containing fried foods should be avoided. However, in their place should feature oily fish such as mackerel, sardines and salmon and these ideally need to be included at least two to three times per week.

Oily fish contains omega 3 fatty acids which help to thin the blood and reduce blood pressure. If you’re vegetarian or don’t like fish then take a supplement containing flaxseeds, which are also high in omega 3’s.

Grab some polyphenols

Polyphenols are compounds naturally found in plant foods that have amazing health benefits, especially for the heart. There are a whole range of foods containing various types of polyphenols. Load up on colourful fruits and vegetables, green and black tea, dark chocolate and red wine (in moderation!).

One of the biggest issues for the arteries is that fatty deposits can develop on them, and these deposits become hardened – hence the common disease, arteriosclerosis. However, much of this damage can be avoided or reduced by including antioxidants found in polyphenols in the diet.

This reflects the recommendation to increase your intake of fruits and vegetables. They’re also high in vitamin C, one of the most powerful antioxidants which can help prevent artery damage. Fruits and vegetables are also rich in calcium, magnesium and potassium which help to relax the artery wall, therefore reducing blood pressure and other heart-related risk factors. Try to eat a rainbow diet, meaning as much colour variety on your plate as possible.

Spice it up

Including garlic in your diet often (and as much as your friends and family can bear!) is a great idea. It’s also possible to take a supplement containing garlic which is standardised for alliin, the main form of allicin, which is the active compound in garlic. It has shown remarkable blood-thinning properties as well as the ability to reduce blood pressure.

Garlic is also super-easy to include in so many dishes; think stir fries, soups, vegetable sides, curries and one-pot recipes.

Turmeric is another heart-loving spice that works in a variety of ways to keep it healthy. Turmeric helps reduce high blood pressure because it relieves pressure on the artery walls but also prevents dangerous plaque build-up on the arteries which causes blood clots and strokes.

It can be used in so many different dishes, both savoury and sweet. Great choices are in a marinade with Indian lamb chops or in pancake served with fresh fruit and natural yoghurt. Try turmeric in a curried chicken dish or sprinkled over butternut squash and roasted in the oven. There are endless possibilities!

Scrap the sugar

Sugar can often be disguised in dishes as dextrose or corn syrup, but all sugar is treated by the body in the same way. Many sugary foods, such as biscuits, cakes, cereal bars and margarines, also contain trans fats. These are chemically altered fats which are a cheap form of fat used for taste and ‘spreadability’, in the case of margarines. Unfortunately, the body cannot process these ‘alien’ substances and they also stop the metabolism of healthy omega-3 fats needed for blood thinning and maintaining a healthy heart.

The key message is to ditch the junk and try to eat as cleanly as possible. The less sugar you eat, the less cravings you’ll have.

Move more

It’s an unequivocal fact that exercise helps prevent heart disease. After all, the heart is a muscle just like any other in the body and needs to be exercised. Ideally, you need to raise the heart rate for at least 30 minutes five times per week, and that’s perfectly achievable through brisk walking.

It’s a question of making time. Exercise needs to be prioritised and put into the diary just like any appointment – it that’s important to your future health.

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Self-care: it’s all about you!

September 16, 2019September 13, 2019 / feelaliveuk / Leave a comment

It’s National Spa Week, reminding us that we need to take time out to care for ourselves. We often spend so much time ‘giving’ to everyone else – children, parents, friends and work colleagues – that we don’t make enough time for ourselves.

Self-care is essential to support our physical and mental wellbeing and there are lots of ways you can improve your diet to help you have a healthier lifestyle.

Clinical nutritionist Suzie Sawyer shares some great ways in which you can take better care of you.

Make your diet more colourful

What you put into your body is the cornerstone of life. How you look and feel is primarily governed by what’s within, meaning your nutrient intake. The body requires around 45 different nutrients daily (including water), so each mealtime needs to count.

The more colour you have on your plate, the more nutrients you’ll be taking in without even thinking about it. For example, a dinner plate that contains poached salmon, roasted red peppers and asparagus, mashed sweet potato and a portion of broccoli really embraces this concept.

It’s the beautiful dark, rich colours in foods, especially in fruits and vegetables, that really pack a nutrient punch, so have some fun with creating your colourful plate.

Also remember that sugar, in all its forms, has no nutritional value and can even prevent absorption of certain nutrients, so really watch your ‘empty’ calorie intake. Plus, you might appreciate the instant sugar rush and feel energised at the time but overall, you’ll feel more sluggish and not very spa vitalised!

Prepare for the next few months

Whilst we can often feel down as the colder weather and shorter days approach, autumn can be a magical time in the great outdoors; autumn colours are truly beautiful. If you can get out for some longer walks in the countryside, this can be a great stressbuster plus you can literally lose yourself in the colour spectacle.

Changing seasons can unfortunately herald the start of the ‘bug’ season. However, taking good care of your yourself can also help prevent their onset. Cleaning up your diet is important. Plus, poor sleep and over-indulgence in alcohol or too many late-night parties will deplete the immune system, so do pace yourself.

Tap into Mother Nature’s little helpers in the form of immune-boosting herbs and spices. Make your own ginger tea with lemon every day, using fresh squeezed ginger root. Other great immune-boosting ideas include adding cinnamon to your morning porridge or cereal and using plenty of garlic in your cooking (stir fries are quick and easy). Try adding fresh rosemary to your roasted veggies or roasted sweet potato wedges and sprinkling turmeric over as much as you can (even scrambled eggs taste great with some added spice).

Using shitake mushrooms rather than button ones will give you a real immune-boost (they also contain some vitamin D) and drinking two or three cups of green tea each day provides you with a range of antioxidants. These few simple changes will protect and invigorate you over the coming months.

Take time to breathe

This means literally and metaphorically. When you’re stressed and racing around at 100 miles an hour, the body can quickly feel depleted of energy. Deep breathing exercises can bring instant relaxation. Even just lying on your bed or in a quiet place and breathing in for five seconds, holding the breath for seven seconds and exhaling for eleven seconds, a few times, can bring peace and relaxation to the body. Try this a few times and just enjoy the feeling. It will also help you to sleep if you’re struggling or will calm the body and mind during the day when life is too frenetic.

Taking time to breathe also means stepping back sometimes. When you’re in the fast lane all the time, the mind and body can become overwhelmed. This can cause anxiety, restless sleep, poor concentration and low mood. Whether it’s taking a 20-minute walk away from your desk at lunchtime or after dinner, doing a yoga or Pilates class or reading a book, try to book some ‘you’ time in every day. Try to recognise the signs of feeling overwhelmed in yourself and take time out, whether that’s a short break or a holiday.

So take a step back this week and decide how to create the ‘spa’ me time we all need to promote self-care.

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Managing blood pressure the natural way

September 9, 2019September 6, 2019 / feelaliveuk / Leave a comment

Blood pressure is a good indicator of overall health, with high blood pressure, known as hypertension, indicated as a risk factor in heart attacks and stroke.

According to the NHS, 1 in 4 adults will have high blood pressure, though many may not be aware of their numbers. This is why the ‘Know Your Numbers’ campaign runs this week to encourage us all to be aware of our blood pressure. For more information visit the Blood Pressure website

If yours is verging on the high side, then it’s time to look at your lifestyle and nutrition.

Clinical nutritionist Suzie Sawyer gives her top nutrition tips and advice on how to keep your blood pressure in the healthy range.

Blood pressure fluctuates throughout the day and will obviously be raised when you’re exercising or doing something more strenuous. It also tends to increase with age. Average blood pressure readings should be around 120/80 (systolic/diastolic) with the diastolic reading having more significance.

What causes high blood pressure?

High blood pressure can be caused by a narrowing or thickening of the arteries, thicker blood or tension in the arteries which is controlled by the minerals calcium, magnesium and potassium in relation to sodium (salt). Sometimes it’s not always obvious what the cause is, but changes to diet and lifestyle can have a big impact on blood pressure readings.

Increase your intake of fruits and vegetables

This is THE most important change to make when addressing blood pressure issues. This is mainly because vitamin C, present in all fruits and vegetables, helps reverse the hardening of the arteries. Other antioxidants present in fruits and vegetables also help protect the arteries from damage.

Great choices are apples, broccoli and green leafy veg, cabbage, melon, red pepper, peas, sweet potatoes, berry fruits and citrus fruits. To further increase intake, why not have a juice every day; apple, ginger and carrot together is delicious. Just experiment and go with the flow!

The mineral magnesium is essential for muscle relaxation and of course the heart is a muscle. Magnesium is rich in green, leafy veg which is yet another good reason to load up your plate with greens.

Have a dose of garlic

The amazing health benefits of garlic have been hailed for hundreds of years. Research appears to suggest that garlic helps reduce the stickiness of blood, therefore helping to reduce blood pressure.

It’s easy to include in the daily diet, especially in stir fries, chicken and fish dishes, in wholemeal pasta recipes or with various vegetables; it’s particularly tasty with broccoli.

Eat more fish

Oily fish, namely salmon, mackerel and sardines, are especially rich in the omega-3 fats which are known to reduce high blood pressure. This fact has also been verified by the European Food Standards Authority (EFSA) who state omega-3 fats have several heart-health benefits.

It’s best to eat oily fish two to three times per week; salmon is easy to bake in the oven with a little dill, lemon juice and olive oil, wrapped in foil, which takes no time at all.

If, however, fish is not your bag then one of the best sources of omega-3s is flaxseeds which are easy to sprinkle over your morning cereal (preferably oat-based as they also have heart benefits) or stirred into natural yogurt with fruit.

Load up on vitamin E

Vitamin E works alongside vitamin C as a powerful antioxidant and protector of the arteries. However, it’s also good at thinning the blood, helping to make the blood less ‘sticky’.

Nuts and seeds such as sunflower seeds and almonds are good sources of vitamin E but one of the best foods is avocado. They make a brilliant breakfast, smashed on sourdough bread and sprinkled with seeds. Or why not try it for lunch in a wholemeal wrap with other colourful salad veggies.

What not to eat

Salt has been found to increase blood pressure in certain people. It’s worth adopting a low-salt diet so as not to upset the balance of other essential minerals. Most processed meals are high in salt, so try to stick to home-prepared dishes as much as possible and not to add extra salt; enjoy the wonderful natural flavours of vegetables – the palate will soon adapt.

Avoid bacon and smoked or processed meats which are all high in salt and fat. Even smoked salmon should be avoided if you’ve been diagnosed with high blood pressure, until it’s under control again.

Destress

Lastly, high stress often equals high blood pressure so take steps to try to reduce or manage this as much as possible. It’s almost impossible to eradicate stress from daily life completely but it’s how you choose to deal with it that counts.

Any form of exercise can help take your mind off things as well as raising your heart rate and improving your overall fitness. Yoga, meditation, reading, Thai chi, a soothing bath in magnesium salts… anything that helps you to relax and destress will have a positive impact on your blood pressure and general wellbeing.

Nutrition can often be very effective quite quickly, so try these dietary tips to help get your blood pressure in check as soon as possible.

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Migraine misery? Nutritional support to help.

September 4, 2019September 2, 2019 / feelaliveuk / Leave a comment

According to the Migraine Trust, there are a staggering 190,000 migraine attacks every day in the UK, affecting around one in seven people. That’s a lot of people suffering with this debilitating condition.

However, the good news is there is much than can be done to help nutritionally.

Clinical nutritionist Suzie Sawyer takes a closer look at migraine and shares some nutritional tips that can help.

What causes migraines?

There are several suggestions as to what causes migraine as research is still very much on-going. However, there is often a genetic predisposition. Many more women than men suffer from migraines and they are frequently cyclical, meaning they’re linked to the menstrual cycle.

Traditional research describes migraines as vascular headaches involving dilation or contraction of blood vessels. More recent research has found a link to having high levels of prolactin, a hormone present in both men and women and responsible for milk production in women. However, high levels have also been found in migraine sufferers which may improve treatment options where people are unable to find relief.

Additionally, there has been research to suggest that migraine sufferers have low levels of our ‘happy hormone’ serotonin in the blood stream, hence some medication helps raise serotonin levels. Certain foods can also help raise levels.

Whilst the exact cause may be unclear, we do know for sure there are certain triggers, and foods that can send migraine sufferers running for a darkened room.

Foods to enjoy

The good news is that whilst there are certainly foods that should be avoided, there’s plenty to enjoy which may help alleviate symptoms; pineapples, almond milk, almonds and cherries have all been shown to have positive effects on symptoms.

Importantly, foods known to raise serotonin levels include fish, turkey, oats, soya, tofu and seeds which should be included regularly in the diet.

The mineral magnesium is essential for relaxing the muscles and for aiding relaxation in the body generally. Stress and poor sleep are often migraine triggers, therefore be sure to include plenty of magnesium-rich foods such as green leafy vegetables and whole grains. If sleep is a problem for you then an oatcake with a small, warm drink of soya milk may help just before bedtime.

Get your omegas

The omega-3 essential fats help reduce blood platelet ‘stickiness’ meaning blood flow to the brain will be better. Oily fish is the best choice but if that’s not your bag or you’re vegetarian, then flaxseeds are also a great source of omega-3s. Sprinkle some on your morning oat-based breakfast every day for a super start to the day!

Herbal helpers

Nature provides a wealth of herbs which have many therapeutic benefits so it’s certainly worth trying them to see what works for you. Ginger is a natural anti-inflammatory and encourages good blood flow, so would certainly be the first choice. Plus, it’s so easy to include in the daily diet. Try it freshly crushed in tea, in stir fries, Thai curries, and with lightly fried seabass fillets, for example.

Turmeric is another brilliant anti-inflammatory botanical that can be used widely in dishes. Turmeric is great in soups, curries, and casseroles but is also delicious sprinkled over chopped sweet potato wedges whilst they’re cooking in the oven, with a little olive oil.

Lastly, calming herbs such as peppermint and camomile make brilliant teas and help to de-stress, lessening the likelihood of attack.

Foods to avoid

Whilst many sufferers will know their own triggers, some will struggle to find foods that are setting off their migraine attack. Foods containing the amino acid tyramine, including hard cheeses, bananas, canned fish, tomatoes, avocados, dairy and potatoes, plus beer and red wine, are known triggers. Sadly, chocolate is often a trigger too.

Be very careful of foods containing monosodium glutamate or MSG; this is often found in take-aways, and processed food labels need to be checked carefully. However, it’s always best to eat home-cooked foods as much as possible to avoid the possibility of having MSG.

It’s also worth having a food intolerance blood test which looks at the common trigger foods, plus others which may be problematic for you.

Whilst there is unlikely to be only one nutritional change that will make the difference, taking a combined approach is far more likely to achieve success.

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Nutrition for stress: can what you eat help you feel calmer?

April 12, 2019April 10, 2019 / feelaliveuk / Leave a comment

Unfortunately, stress is very much a part of normal everyday living. Stress affects everyone in different ways and can really affect quality of life. The good news is that the right nutrition can have a positive influence on the body and mind, particularly during stressful situations and for everyday life.

Clinical nutritionist, Suzie Sawyer, shares her five top nutrients and foods to help keep you calm and reduce stress.

B Vitamins

These are key to the production of our stress hormones and for the health of the central nervous system generally. B vitamins are also used up during stressful times so they certainly need to feature highly in your anti-stress larder. Plus, they’re essential for helping the body release energy from food which can be very helpful when stress is sapping your energy levels.

Make sure you’re eating plenty of B vitamins throughout the day as they’re water-soluble so are quickly excreted from the body. The great news is that they’re found in so many different foods. Wholegrain cereals such as oats (porridge for breakfast), eggs, beans and seafood (all great as part of a lunchtime salad), green leafy vegetables and other whole grains such as rice (salmon, brown rice and broccoli for dinner). They are certainly easy to incorporate into the daily diet.

Vitamin C

Another important nutrient that’s needed for production of stress hormones, but vitamin C also helps fight infections; the body is more susceptible to attack from viruses when stressed. Whilst vitamin C is found in lots of fruits and vegetables, especially peppers, berry fruits, citrus fruits and kiwis, it’s not that easy to eat enough when your body and mind are really stressed.

To increase intake, why not make a daily juice with mostly vegetables and some added apple or pineapple for taste? Whilst there’s lots of negative press about juicing, mainly because it lacks fibre and beneficial enzymes, it can really increase your intake of vitamin C, which is much-needed during stressful times. You should also include plenty of colourful fruits and vegetables with your meals to gain benefit from all the other compounds naturally found in these foods. Plus of course, even more vitamin C!

Green Tea

Green tea contains an amino acid called theanine which helps promote the production of one of the brain’s calming neurotransmitters, GABA. In fact, even though green tea contains a small amount of caffeine, theanine helps balance out the stimulatory effect of the caffeine: when you’re stressed, excess caffeine can stimulate feelings of anxiety, worsening the stress response. Green tea also contains lots of antioxidants which help protect the body from infection, which can often become more prevalent during stressful times.

Look for pure green tea which is readily available in supermarkets or health food stores and drink around three cups a day for best results.

Green leafy vegetables

These are superfoods for many reasons. Not only are they high in B vitamins which support the nervous system, they’re also loaded with calming magnesium. In fact, magnesium is known as ‘nature’s natural tranquiliser’ because it helps relax muscles and creates feelings of calm within the body. Moreover, it’s used up more during stressful situations which means ideally we need to be taking in more.

Broccoli, cauliflower, pak choi, kale and sprouts are all great for their magnesium content and are very quick and easy veggies to cook and include in the daily diet. For those who really don’t like their ‘greens’ then why not try adding broccoli and pak choi to stir fries? Try grilling kale with a little olive oil sprinkled with salt. Have a go at flash frying sprouts with bacon. It couldn’t be easier!

Natural yoghurt

The reason that natural yoghurt can really help manage stress levels is because it’s loaded with probiotics. These naturally feed your good gut bacteria, which in turn have a very positive effect on mental health and overall wellbeing. Additionally, dairy products contain B vitamins so you’ll be gaining double the benefit.

Importantly, the yoghurt needs to be ’live’ to contain the beneficial bacteria, and natural; many fruit yoghurts contain lots of sugar which will have the reverse effect. Yoghurt is great added to your wholegrain breakfast cereal of choice, with some berries, or it makes an excellent snack on its own.

So try and make the right nutrition your first priority to help balance the stresses and strains of daily life.

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Female nutrition: five of the best nutrients for women

March 8, 2019March 1, 2019 / feelaliveuk / Leave a comment

The body needs a wealth of nutrients on a daily basis. In actual fact, it needs a whopping 45, including water! That’s not always easy to achieve everyday which is why a balanced and colourful diet, as well as some supplementation, is key for all-round good health.

However, when it comes to female nutrition there are definitely some nutrients that women need to prioritise.

Clinical nutritionist Suzie Sawyer shares her five top vitamins and minerals for women to keep your health on top form!

Vitamin B6

Vitamin B6 is involved in the production of haemoglobin which is the protein in the blood that carries oxygen around – clearly a fundamental body requirement! However, it’s also really key in the production of a range of hormones, particularly relating to mood.

Most importantly for women Vitamin B6 has a hormone-balancing effect. Many women have found relief from unpleasant symptoms of PMS, particularly breast tenderness and mood swings, by upping their intake. And for those ladies trying to conceive, vitamin B6 helps produce progesterone needed for the corpus luteum (the early stage of pregnancy) and for pregnancy to be maintained.

Whilst vitamin B6 is fairly widely available in foods including beef, poultry, fish, whole grains, nuts, beans and bananas, many women can still benefit from a top-up via a high quality multivitamin. Plus, it’s water-soluble so is quickly excreted from the body – even more reason it’s needed on a daily basis.

Vitamin D

Vitamin D is affectionately known as the ‘sunshine vitamin’ because the sun is our best source and it is made on the skin in the presence of sunlight. Unfortunately for those of us living in the UK there is not enough sun around between October and April to ensure we get enough of this essential vitamin. One of the reasons why people (and especially women) can feel low in the winter months is due to a lack of vitamin D.

Vitamin D is also important for immunity and absolutely key for healthy bones and this becomes even more important for women as they approach menopause and beyond. Peak bone density is reached at around 25 years of age, therefore girls really need to be mindful of their vitamin D intake during their early years in order to prevent future problems. If good bones aren’t built in our younger years, they’re only going to deteriorate as we get older.

During the winter months, we certainly can’t get enough vitamin D from the sun, and food sources (oily fish, eggs, cheese, dairy and fortified foods) contain very limited amounts. A daily supplement containing at least 10 micrograms is, therefore, essential. This is also the recommendation from Public Health England.

Omega-3s

Omega-3s are also called ‘essential fats’ and for good reason. The body can’t make omega-3 fats so they need to be eaten very regularly. This may not be good news if you don’t like oily fish as this is the best source. However, food supplements are readily available, plus flaxseeds, chia seeds, hazelnuts and pumpkin seeds are all good sources.

Omega-3s are crucial for balancing hormones. Additionally, as they have a potent anti-inflammatory action, they can really help in cases of heavy and painful periods, fibroids, endometriosis and PMS. So stock up on salmon (wild if possible), sardines, mackerel or vegetarian sources of omega-3s, to keep your hormones in good balance.

Zinc

Whilst it’s key to overall health for both sexes, due to its role in around 300 different enzyme reactions, having sufficient zinc is essential for women.

Zinc has a potent anti-inflammatory effect so it can really help ease period pains. Plus, it’s essential for healthy egg production and regulating monthly cycles. Furthermore, for ladies suffering from Polycystic Ovary Syndrome (PCOS), zinc helps dampen down one of the enzymes that indirectly encourages the unwanted hair-promoting hormone – one of the unpleasant side effect of PCOS.

If you are struggling with skin problems, particularly acne, zinc helps to kill bacteria that promotes spots.

Good food sources are oysters and shellfish, red meat, poultry, nuts and beans.

Magnesium

The mineral magnesium, works in a triad with vitamin B6 and zinc in keeping women balanced hormonally. All these nutrients play key individual roles in our health (especially women’s) but they work particularly well as a team!

Another very busy mineral, magnesium is involved in many different enzyme reactions in the body. It’s especially helpful in cases of period pains, PMS and hot flushes; it works for women whatever your age. Importantly, it can help to relieve stress because it dampen downs the production of cortisol, the body’s main stress hormone. Interestingly, magnesium is quickly depleted during times of stress, so even more is needed.

Eating a predominantly whole food and colour-rich diet (dark green leafy vegetables are rich sources of magnesium), will keep the body topped up with this very essential mineral.

So try to include these five key nutrients in your diet and keep your health on top form.

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Nutrition Tips: top three minerals and how to get them

February 28, 2019February 21, 2019 / feelaliveuk / Leave a comment

The body needs around 45 different nutrients everyday (including water) – that’s a staggering amount! Most of that number is made up of micronutrients – vitamins and minerals that are essential for health.

Although they’re only needed in trace amounts, their importance in supporting our bodily systems should never be underestimated.

Clinical nutritionist, Suzie Sawyer, shares three of the most important minerals and how to make sure you are getting enough.

Zinc

Zinc is one of the hardest working of all the minerals. Obviously, all minerals are essential and have their own particular areas of expertise. However zinc gets really involved in so many aspects of our health because it’s responsible for around 200 different enzyme reactions. Enzymes are usually proteins that speed up all chemical reactions within body cells and are absolutely essential for life. So, zinc is pretty key to our existence!

Whilst zinc is involved in so many body functions, its key roles are keeping the immune system in good shape and in wound healing. Zinc is also involved in sensory functions such as taste and smell, skin health and sexual function (especially the production of male testosterone).

To give a little more detail, zinc is involved in protein production and cell regeneration, hence its role in wound healing. Zinc supplementation can improve taste and appetite which is especially important in the elderly and in some cases for supporting those with eating disorders. It is also needed for the production of male hormones and sperm plus it can help reduce an enlarged prostate.

Good food sources of zinc include oysters and other shellfish, red meat, beans, nuts, oats and pumpkin seeds.

Calcium

Calcium wins a place on the leader board because it’s the most abundant mineral in the human body. It’s primarily known for healthy teeth and bones because around 99% of it is found in one or the other. Interestingly, if too much is found in the blood stream, this can lead to calcification or hardening of the arteries; balancing calcium with sufficient magnesium (see below) helps to prevent this occurrence, however.

Calcium is also involved in muscle contraction, regulation of the heartbeat and blood clotting. However, its role in bone building is probably the most important, therefore adequate dietary intakes are essential. Unfortunately osteoporosis (the disease causing loss of bone mass), is becoming increasingly common, partly due to poor diet. It generally affects women in greater numbers than men and there is a genetic link.

The best dietary source of calcium is dairy produce. However, bone loss can increase when the diet is too acidic and any high protein food can exacerbate this problem. Therefore, whilst it’s important to eat dairy produce (natural yoghurts are great) or use calcium enriched plant milks, eating other calcium-rich foods such as green leafy vegetables, all soya products plus nuts and seeds will create a good balance and help protect bone density.

Magnesium

Magnesium is the perfect partner to calcium in the bones, although only around 60% of the body’s magnesium is found there. The rest is found in muscle (hence its importance in muscle function) and soft body tissue and fluid. Magnesium is another very hard-working mineral and, just like zinc, is involved in numerous enzyme reactions, as well as a number of other really important functions.

Marginal deficiency of magnesium is actually quite common since it’s mainly found in whole foods and green leafy vegetables – another reason we need to be eating our daily greens! Low levels can make women more susceptible to Pre-menstrual Syndrome (PMS) and menstrual cramps. Additionally, high blood pressure, muscle aches and pains, poor sleep and tiredness can all be caused by low magnesium intakes.

The other problem is that it’s easily depleted by alcohol intake, the contraceptive pill and taking in too much calcium. It’s all about balance. The best way to try to ensure you’re getting enough is to try to eat primarily low glycaemic foods which are generally wholegrains, pulses and nuts and seeds. And, of course, those wonderful dark leafy greens should also feature very regularly on the plate.

So make sure you are getting enough of these hard-working minerals in your daily diet to support all these bodily systems.

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 our sister site Herbfacts

Feel alive with Vitamin B5

Cut down on the agitators

Make an achievable plan

Get some help from nature

Exercise your stresses away

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Walk if you can

Create an ‘at-home’ circuit

Look after your good bacteria

Sleep well

Plan and enjoy your meals

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What to drink

What to eat

Try natural herbal remedies

You are what you think…

Get moving

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Increase your fish intake

Grab some polyphenols

Spice it up

Scrap the sugar

Move more

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Make your diet more colourful

Prepare for the next few months

Take time to breathe

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What causes high blood pressure?

Increase your intake of fruits and vegetables

Have a dose of garlic

Eat more fish

Load up on vitamin E

What not to eat

Destress

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Foods to enjoy

Get your omegas

Herbal helpers

Foods to avoid

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B Vitamins

Vitamin C

Green Tea

Green leafy vegetables

Natural yoghurt

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Vitamin B6

Vitamin D

Omega-3s

Zinc

Magnesium

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Zinc

Calcium

Magnesium

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