Struggling to sleep? Discover how magnesium could help

March 12, 2024 / feelaliveuk / Leave a comment

Close up of a woman asleep in bed

Getting sufficient and the right type of sleep is a problem for a large number of us. Even if you wouldn’t describe yourself as an insomniac, there may still be nights when you toss and turn and wake up feeling unrefreshed. Thank goodness, therefore, for the mineral, magnesium. It has turned many peoples’ sleep nightmares into sweet dreams!

Clinical Nutritionist Suzie Sawyer shares the reasons why magnesium is a great sleep remedy.

Suzie HFMA V4

The wonders of magnesium

Magnesium is second to potassium in terms of its concentration in our cells, which means it’s pretty important! Around 60% of magnesium is found in bones, 26% in muscle and the remainder in soft tissue and body fluids. It’s especially rich in those organs that are very active, especially the brain and heart.

Side profile of a person higlighting their brain functioning

However, magnesium is an extremely busy mineral, being used in around 300 different enzyme reactions, which means not much goes on in the body without magnesium being involved in some way. Importantly, though, magnesium is needed to produce our brain neurotransmitters and hormones, hence its ability to help with sleep.

Another one of magnesium’s many jobs is its ability to control nerve transmission and function. It also helps to calm what are known as ‘excitatory’ nerve transmissions, meaning those that ‘rev’ us up. Clearly, that’s not what’s needed when we’re trying to sleep!

Magnesium and relaxation

Whilst we’re still learning exactly why magnesium is so beneficial for sleep, one thing we do know is that it is needed for muscle relaxation. If you suffer from restless leg syndrome which keeps you awake at night then Magnesium can provide helpful relief, therefore enabling better sleep.

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Since such a large percentage of magnesium is found in our muscles, it makes sense that its positive effects are going to be felt within the muscles too. Magnesium is known as a natural ‘tranquiliser’ because of this unique ability to enable relaxation throughout the body.

The mineral calcium is also a muscle relaxant: as magnesium helps regulate proper calcium metabolism, this is another reason it’s going to help with sleep.

Different forms of magnesium

There are several different forms of magnesium and they all do slightly different jobs. However, the glycinate form helps support the nervous system, so is the most widely used form for sleep.

Interestingly, and slightly confusingly, magnesium is also needed for energy production, because of how it works within the energy-producing cycle known as the Krebs cycle. Again, different forms have different jobs. Whilst it’s needed for chemical reactions to take place, magnesium is not going to give you a sudden boost of energy, which is good thing when trying to sleep: it’s more about making sure everything is working well within the body’s complex biochemical network and that everything is in balance.

Where to find magnesium

Magnesium is known to be deficient in the typical western diet, because it’s found in whole foods rather than processed ones. Elderly people and ladies suffering from pre-menstrual syndrome (PMS) are known to have too little magnesium in the diet.

A range of foods containing magnesium

Magnesium can be found in whole foods such as brown bread, nuts and seeds, beans lentils, avocado, green leafy vegetables, brown rice, chicken, milk, and cheese. Just reducing the number of pre-packaged foods in the diet and focusing on whole foods will really improve your intake of magnesium.

Consider supplementation

Whilst you might be eating plenty of magnesium in the diet, you may still be struggling to sleep. Unfortunately, magnesium is used up by the body in greater amounts when we’re stressed. In addition, some of our foods contain less than they used to because the soil in which they are grown is depleted in nutrients generally.

If you’re having problems sleeping, then the best advice is to take magnesium glycinate as a supplement about one hour before bedtime.

Magnificent magnesium really could be answer to getting a good night’s sleep.

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Three ways to help take the stress out of Christmas

December 18, 2023 / feelaliveuk / Leave a comment

A woman relaxing at christmas with her eyes shut in front of a christmas tree

The festive season is generally a very busy time for all of us, and this can often create its own stresses and strains. What to eat, who to see, family disagreements… the potential for stress is huge. However, by taking a little extra care of yourself nutritionally and making a few lifestyle ‘tweaks’, it’s quite possible to sail through the season and really enjoy it.

Clinical Nutritionist Suzie Sawyer shares three ways you can make this Christmas the calmest yet.

Suzie HFMA V4

Get your diet right

It’s easy to forget the importance of nutrition when trying to reduce the stress load. And there are certain foods can aggravate stress and specific nutrients support the adrenal glands – those in charge of releasing stress hormones.

shutterstock_453380128 coffee pot Mar17

Really drill down into your total caffeine intake as this can create anxiety. Coffee is obviously high in caffeine but don’t forget about chocolate and many fizzy drinks too. Sugar, in all its forms, can often perpetuate an anxious stomach. All these will upset blood sugar balance which also creates anxiety. Only you can judge how many of these foods and drinks appear in your diet daily so think about cutting down if you can.

From a nutritional perspective, vitamin B5 (found in liver, beef, avocados, chicken and fortified cereals), vitamin C (rich in most fruits and vegetables) and magnesium (found in leafy greens and whole grains) are the key nutrients needed to fire up the adrenal glands. Magnesium is also one of our most calming minerals and can also be taken in supplement form if you’re feeling especially wired.

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Try to cook from scratch as these types of meals will be more nutritionally dense across a broad spectrum of nutrients. It’s not about spending hours in the kitchen (which will make you more stressed), just preparing some simple meals. Grilled chicken breast with whole grain rice and some veggies is simple, quick, and nutritious.

Take some exercise in nature

We evolved from nature so it’s no wonder that as humans we naturally crave being in nature. Just getting outside into the fresh air and, if possible, being as close to nature as possible, even for a short time, will automatically re-set the body. We also know from plenty of research that spending time in nature is also great for our mental wellbeing.

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If you’re not able to get close to nature, then it’s still as important to be taking regular exercise. Exercise encourages production of feelgood endorphins, especially if you get your heart rate going. Plus, when you’re feeling stressed, you can actually sweat out cortisol, our stress hormone. How much better do you feel when you’ve participated in some kind of activity? See what works for you and plan it in your diary throughout the festive break.

Actively relax

Actively relaxing may sound counterintuitive! But the point is that taking the time to make a point of relaxing is so beneficial when trying to deal with stress. It’s amazing how effective listening to a calming app or doing practising meditation, even for just 10 or 15 minutes each day, can be.

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Equally, deep breathing (and this can be done at any time), helps to push the body into the parasympathetic nervous system and out of ‘fight or flight’. This mechanism is there for a reason, to protect us when we need to act on something. But being in fight or flight too often can lead to anxiety, high blood pressure, obesity, and low mood. Deep breathing is very easy; breathe in for five seconds from the belly and breathe out for five seconds, really pushing out the breath. Notice how much calmer you feel even after a minute. You can adopt this technique and use it at any time you feel overwhelmed.

CLose up of a woman relaxing in the bath reading a book, surrounded by candles

Other strategies are also very effective: practising yoga, taking a warm bath with some lavender, listening to a restful podcast – find whatever works for you.

A few simple changes can have a big impact when dealing with stress and ultimately lead to a happier Christmas.

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The importance of rest and relaxation

April 17, 2023 / feelaliveuk / Leave a comment

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With our 24/7, ‘always-on’ lives, getting sufficient and much-needed down-time can sometimes fall to the bottom of our to-do list. However, as part of the body’s daily functions, it’s very important to make time for adequate rest and relaxation.

Stress, both long and short term, can have a negative impact on both mind and body so getting that all-important calm into our lives should be a priority.

Clinical Nutritionist Suzie Sawyer shares her three top tips for reducing stress and inducing calm.

Become a super-organiser

When there’s so much going on and daily chores and commitments can seem overwhelming, the best way forward to is be super-organised! This doesn’t mean living to a fixed time schedule as such, but it does involve making lists and prioritising from there.

Close up of a woman's hand writing a to do list in a journal

The brain works hard for us, and we carry so many thoughts within its millions of brain cells. These thoughts can often become muddled, which means we effectively run around in circles and are less efficient. Writing every job down, however small, that needs doing, can help reduce stress and anxiety.

Everyone has a different way of processing this information; some people need to see a spreadsheet with headings, some prefer a written list. Whatever works for you make sure it has a form of prioritisation, perhaps numbered jobs, so that you tackle them in a logical or priority order.

shutterstock_243120193 woman writing in note pad diary Feb17

It’s also really helpful to do a ‘brain dump’ at the end of each day. Add to the list anything for tomorrow or for the future and this will help stop the night-time agonising of what jobs need to be done.

Make your bedroom your sanctuary

There is more and more research available on the absolute necessity for quality sleep. It’s essential for our wellbeing, but also longevity. However, getting quality sleep is a problem for many of us, so it does need to be prioritised for it to happen.

Close up of a woman asleep in bed

Any kind of blue light emitted from electronic devices is a complete ‘no-no’ if you want to get some shut eye. Taking a laptop to bed with you is certainly not going to help. Turn off all electronic devices two hours before bedtime and use that time for relaxation techniques. This might include a warm bath, reading a book or meditation.

Woman with legs crossed sitting on bed meditating

For those who struggle to meditate, then deep breathing is a great way of putting the body into the parasympathetic rather than sympathetic (also known as fight or flight) part of the nervous system. Even deep breathing from the belly so the diaphragm expands, six seconds in and six seconds out, for a couple of minutes, can really make a difference. If you used this technique a couple of times a day, the changes to how you feel within will be noticeable.

Lavender oil and fresh lavender on a pillow

Lastly, love your bedroom. Rather than seeing the room as a functional space, try to make it a real sanctuary, where you feel relaxed and calm. Even using some lavender spray in the room and on your pillow, will help. And love your bed too; an uncomfortable mattress might need changing.

Use the power of nature

Everything the body needs for wellness is provided by nature. And this includes some amazingly calming and restorative herbs, together with colourful foods. When trying to get more relaxation and calm into your life, it’s important to feed the body with nutrient-dense foods, but you can also utilise various herbs to help too.

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A diet high in caffeinated drinks and sugar can contribute to feelings of anxiety, but also impair your quality of sleep. Only you know how much you have in your diet but do make a conscious effort to reduce significantly or stop both completely. Additionally, eating foods rich in colour, in a form as near to their natural state, will provide the nutrients the body needs to ensure its biochemistry functions correctly.

Close up of Passion Flower

When it comes to herbs, passionflower has long been used for relaxation and to help sleep. And the good news is, it can work quickly, especially if you’re suffering from a nervous stomach, for example. Likewise, valerian taken about an hour before bedtime can really help and won’t cause drowsiness the next day. The mineral magnesium can also help support your sleep. Try them individually to start with and notice what works for you.

If you prioritise rest and relaxation, hopefully you’ll be rewarded with more energy and less anxiety in your life!

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Enjoy a staycation: top tips for holidaying at home

July 27, 2020July 17, 2020 / feelaliveuk / Leave a comment

With a massive increase in staycations this year for obvious reasons, many of us are disappointed at not being able to plan our annual ‘get-away’.

However, maybe just changing our mindset can make us realise that staying at home can be hugely fun too.

Clinical nutritionist, Suzie Sawyers shares some wonderfully healthy and fun staycation tips.

Healthy cocktails

Cocktails often remind us of holidays and fun times so why not get your mix on at home? Cocktails are traditionally very sugary and calorific which can bring on feelings of guilt and dampen down the enjoyment. But all is not lost because there are many ways you can enjoy cocktails without the guilt pangs!

Why not mix up a great summertime Skinny Margarita? Simply use Tequila, Triple Sec, freshly squeezed lime juice and some freshly squeezed ruby or pink grapefruit juice. Finish off with a wedge of lime. Grapefruit has been associated with weight loss, and whilst simply eating or drinking grapefruit juice is not going to solve all your weight issues, it’s low in calories and sugar, high in fibre, and, most importantly, a delicious addition to this margarita!

Eat Mediterranean food

You might not be in the Med but that doesn’t mean you can’t enjoy some of their delicious traditional recipes, without spending hours in the kitchen. Think about a traditional Turkish Mezze which is both easy and can be super-healthy too. Plus, it makes a great sharing platter for entertaining friends and family.

Dips and hummus always play a key role in any mezze plate. Traditional hummus is made from chickpeas which are loaded with protein, energising B-vitamins and phytoestrogens for hormone balancing. Create a beetroot dip (an amazing super food), mixed with garlic and natural yoghurt, and throw together a traditional olive salad, with fresh green leaves and feta cheese. Roast some red peppers and include loads of crudities and toasted pittas to fully enjoy the dips. A great way of bringing the Med to you!

Spend time outdoors

Holidays are very much associated with being outdoors, so make sure your staycation doesn’t disappoint on that front. Why not try some new activities? Or head for the coast and do some water sports; paddle boarding is incredibly popular right now and can be mastered fairly quickly.

Bike rides are a great family activity and enable you to view places you might not otherwise see, and from a different scenic perspective. Lots of landmarks and views can get missed on car journeys so get out and about on foot to explore your local area.

Relaxation

It’s not all about rushing about; having some down time is very important for overall health and wellbeing. Life has been and continues to be stressful for many people and long-term stress can raise cortisol levels. Symptoms such as anxiety, irritability, poor sleep and unwanted weight gain are all signs your stress hormones need support.

To be effective and properly restful, you need to give yourself real ‘down-time’. Whether that’s just reading a book or listening to some music in the garden find something that works for you. You can also try taking an adaptogenic herb such as ashwagandha which helps manage stress and reduces cortisol levels. Holidays are all about investing in some ‘you’ time, so make this happen.

Have fun!

Most important! Staying at home doesn’t have to be dull. Like any holiday it needs a little planning so that you really enjoy the time you have, and you can look back and feel you’ve had a proper break.

Why not plan the days with a calendar in front of you? Research local attractions for day trips, catch up with friends and family if you can, and do things that you wouldn’t generally get time to do.

Whatever you decide, you deserve some time off. So, make the most of every staycation moment!

Stay well.

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How to stay healthy and fit through the crisis

March 24, 2020 / feelaliveuk / Leave a comment

With the likelihood of a prolonged period of social distancing and home working, our normal everyday routine will become very disrupted. Whether you’ve got a little more time on your hands because you’re not travelling to work, or you’re having to work much longer hours because you’re a key worker, it’s most important to keep as fit and healthy as possible during these challenging times.

Finding new ways to keep fit or new dishes to try will help to boost your morale and wellbeing.

Clinical nutritionist Suzie Sawyer shares her top tips for lasting wellness.

Load up on fruits and veggies

It seems like the shelves have been stripped bare of dried goods, such as pasta and rice, but fruits and vegetables are hopefully still available, certainly in lots of areas. Also, don’t forget the corner shops and local farmer’s shops which still seem to be well-stocked.

Protecting the immune system is the most important thing you can do right now and there’s a variety of ways you can really help yourself and your family. Fruit and vegetables are some of the richest sources of immune-boosting vitamin C, a great anti-viral agent. Whilst it’s not going to cure the virus, having strong immunity will put you in better to shape to fight it if you are unlucky enough to succumb.

If you’re used to having pasta-based meals, then why not try more vegetable-based ones? Sweet potato curry or sweet potato vegetable pie (loaded with immune-boosting beta-carotene), roasted veggies with chicken, fish or tofu, cauliflower curry, fajitas with avocado and red peppers – it’s just about getting more creative with your choice of dishes.

If you’re one of the 72% of the population currently not eating the minimum five-a-day of fruits and vegetables, then use this time to eat as many as you can daily. Frozen are just as good as fresh as they’ve generally been frozen quickly after harvest. Make your meals as colourful as possible!

Take a vitamin D supplement

We are all advised by Public Health England to take a vitamin D supplement through the winter months. Never has there been a more important time to be taking a vitamin D supplement; vitamin D is essential for the immune system. And even though some sunshine has appeared, it can never produce enough vitamin D on the skin to be fully effective.

Better still, take a daily multivitamin which includes a minimum of 10 micrograms (ug) of vitamin D: a multivitamin will also help plug any other nutrient deficiencies and further protect the immune system. You can also get some vitamin D from foods; eggs, mushrooms and fish are good sources, plus certain fortified foods such as breakfast cereals.

Sleep and rest well

In these times of heightened anxiety, stress can have a detrimental effect on the immune system. It’s therefore really important to make sure you’re getting sufficient rest and seven or eight hours sleep per night. Lack of sleep suppresses T cells in the immune system, which are needed to fight viruses and infections.

Equally, trying to take some relaxation during the day, can help you to sleep better at night. Try using a calming app, practising meditation, reading a book – whatever you find helpful. Also try to keep to regular bedtimes.

If you’re used to being a social butterfly, clearly everyone’s wings have been clipped for a while. Use the time to cut down on caffeine and alcohol as both will stop the body from sleeping peacefully. If you’re in the situation of being indoors much more, then take the opportunity to re-think your life and try to ditch those foods or activities that are not promoting good health.

Warm yourself from the inside

It’s crucially important to keep the body hydrated to protect vital organs and make your internal environment more difficult for viruses to enter.

Additionally, if you’re dehydrated, your brain is going to feel foggy, concentration will be poor and energy levels low. The body really likes warm drinks (about blood temperature). Start the day with some warm lemon water to flush through the liver. You can also sip this with some immune-boosting ginger throughout the day.

There’s a myriad of herbal teas which also boost immunity; echinacea, peppermint, red bush, green, rosehip and turmeric. Have one on the go throughout the day. Soups containing loads of vegetables are also great immune boosters; chicken broth is thought to help fight viruses. If you can boil up the bones to make a chicken stock first, even better!

Get some exercise

This is more difficult now with formal exercising venues, as well as public parks, largely being closed. However, even if it’s a stroll around the block, getting some fresh air (away from other people) is great for the immune system. However excessive exercise actually depletes immunity, so for some perhaps an enforced ‘slow-down’ may be good. Don’t overdo it.

Get creative with some kind of exercise routine. Running up and down stairs, press-ups, core exercise, squats and lunges can all be carried out at home. Yoga, Pilates and other stretching exercises only require a mat: there are plenty of free videos online to follow in order to keep motivated.

Most importantly, try to stay positive. This is a phase in time that will pass. However, the more you can do to keep yourself healthy the better you’ll come out the other side.

Stay well.

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It’s all about balance: how to have your best year yet

January 27, 2020January 24, 2020 / feelaliveuk / 1 Comment

It’s all about balance – an often-used expression but it’s so appropriate when we’re talking about diet and lifestyle. The body likes to be in a state of equilibrium, which is why it has so many in-built systems to keep it this way.

However, we don’t always look after our bodies as well as we should, and we can upset the balance quite easily.

Clinical nutritionist, Suzie Sawyer, talks about how to better balance both your diet and lifestyle and have your best year yet!

Feast don’t fad

Well, maybe not a total blowout! But the point here is to avoid fad diets, especially ones that advocate strict calorie restriction. We know the body likes to be balanced and if it thinks it’s going to starve it will slow metabolism down to preserve energy stores.

It is true that you will lose weight initially but it’s not sustainable to live feeling permanently hungry. Research suggests weight goes back on once ‘normal’ eating is resumed, and sometimes even more!

If you’re still struggling to shift those excess pounds from Christmas, then key advice is to be mindful of portion sizes. Stick to three balanced meals a day and avoid snacking, if possible, in-between. This ensures the body can enter the post-absorptive phase of digestion, take in nutrients and avoid insulin spikes which ultimately lead to fat being deposited.

Keep protein levels high at every meal, whether this is from fish, meat, poultry, eggs, soya, dairy, beans or nuts. Contrary to popular belief, it’s protein that keeps you feeling fuller for longer, not carbs. Protein keeps blood sugar levels balanced so energy will also be sustained.

Think about the quantities on your plate too; if it’s piled high, it’s too much. The protein source should be about the size of your outstretched palm (think about a chicken breast) and carbohydrate no bigger than a fist. And then fill the rest of your plate with nutrient-rich vegetables. Keep the rules simple: try to cook ‘from scratch’ (using frozen fruit and veg is fine) and banish nutrient-poor cakes, biscuits and pastries as much as possible.

Balance your mind

If you’re rushing around in a constant state of stress then it’s going to take its toll sooner or later. The body has amazing powers of adaptation so many people continue living their life this way for years. However, at some point the body loses tolerance and you can fall into what’s called adrenal exhaustion. This is when the adrenal glands secreting our stress hormones, such as cortisol, can’t take any more.

Clearly, it’s difficult to avoid all stress in your life – we all work and play hard. However, be strict with yourself. Even taking 20-minutes out of every day with a calming app can make a huge difference. You’ll feel refreshed afterwards and you’ll sleep better at night.

It’s also good to put some mental boundaries in place too. Instead of going to bed with all your worries on top of you, write them down before bedtime and visualise a block. Tell yourself that it is tomorrow’s issue, not for worrying about right now. If you need help with better balancing your mind then, cognitive behavioural therapy (CBT) or neuro linguistic programming (NLP) are very effective.

Balance your lifestyle

Once you feel more balanced in your thought processes, then you’ll feel better equipped to tackle any issues in your life that need resolving and might be sending you off balance.

The human body evolved to be active and it doesn’t like being sedentary. Blood flow to the brain is so much better too when you’re active, not to mention the feel-good endorphins that are released, giving you an extra boost. Just a brisk walk around the block every day will help. Find an activity you enjoy and are happy to do several times a week – you are much more likely to stay active if you’re doing something you love.

If you work long hours, or there’s lots of stress in your home life, you need to be able to take yourself out of this at regular intervals. Whether that’s learning a new skill, reading a book, going for a walk, listening to a Ted talk or joining a networking group, there’s no end of available options. Plus, try to take regular holidays, even for short breaks. Whilst you might not necessarily be feeling the negative effects of long-term stress right now, managing this on a daily basis will put you in the best position to deal with it when it comes along.

So, resolve to be better balanced in all areas of your life in 2020!

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How to have a happy and healthy Christmas: top wellness and nutrition tips

December 23, 2019December 19, 2019 / feelaliveuk / Leave a comment

With Christmas just around the corner, and most people still rushing around trying to prepare, it’s no wonder that many of us go down with a nasty bug or cold just as the big day arrives.

It’s an all too common problem and the key to keeping well this Christmas is prevention.

Clinical nutritionist Suzie Sawyer shares her top five tips to keep you feeling happy and healthy this Christmas.

Support your immunity

The immune system takes a battering at this time of year. It’s under threat from a wealth of bugs from crowded, centrally heated spaces with poor ventilation and less access to fresh air. Busy shops, public transport and burning the candle at both ends all take their toll. However, it’s possible to protect yourself against all these nasties.

Even if your usual healthy diet has gone awry during party season, try to make sure you’re taking in as many immune-boosting nutrients as possible. One of the easiest ways of doing this is to make up a juice or smoothie in the morning. Fruits and vegetables are all loaded with vitamin C, beta-carotene and many other immune-boosting antioxidants. Plus you can add ginger, also great for the immune system, to many different juices or smoothie recipes. Beetroot, apple, berries, bananas, avocado, mango, carrot, pear, spinach – the list goes on. Just throw in your favourites, the more the merrier. Even if you only manage this, it will really boost your nutrient levels.

Manage your stress levels

High stress levels can really impact on the immune system and energy levels. This is because high cortisol, the body’s stress hormone, dampens the body’s normal inflammatory response, which is one of the ways the immune system does its job. High cortisol also reduces production of the body’s white blood cells that kill off unwanted invaders.

If you’re feeling wrung out right now, then try taking the herb Rhodiola. It’s known as an adaptogen, meaning it adapts to what’s going on in your body. It can really help calm feelings of stress and anxiety. Take it in the mornings and you’ll get a boost of energy too!

Keep sugar to a minimum

Sugar is the immune system’s enemy. Part of the reason is that high sugar levels stop the body utilising vitamin C (our main immune-boosting nutrient) in the right way. Plus, it stops the body fighting off infections as it should. Sugar is sugar in all its forms will all have a detrimental effect on immunity. This includes honey, artificial sweeteners, natural fruit juices and processed, sugary foods and snacks.

Instead load up on immune-boosting foods (alongside your morning juice or smoothie). Mushrooms, natural yoghurt, whole grains, garlic and chicken soup are all great choices.

Take time for relaxation

It’s amazing how much less stressed you feel when you take even a short time away from everything and enjoy some relaxation. Most importantly, this can have a really positive effect on stress levels, which in turn helps the immune system.

Even 20 minutes each day can make all the difference. There are so many relaxation apps available which you can download or why not just take time out to read a book. Watching TV or looking at your phone just before bed are not conducive to relaxation as they simulate the brain, plus their blue light may prevent you from sleeping well.

Get some fresh air

The wintry weather makes us all huddle indoors, meaning germs are more likely to spread. But breathing fresh air, perhaps taking a brisk walk, can feel wonderfully restorative. Indeed, moderate exercise helps stimulate the immune system.

Even if you must endure some wind and rain, the health benefits will be worth it. If you enjoy walking, there are many groups you can join if you want some company. If you climb a few hills, you’ll be rewarded with some amazing scenery as well; the world looks very different from up high.

So, sail through Christmas and New Year in the best of health with these easy lifestyle tips – enjoy!

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

Natural ways to a stress-free Christmas

December 2, 2019November 28, 2019 / feelaliveuk / Leave a comment

The lead-up to Christmas is traditionally a very stressful time of year. There’s always so much to do and often many people to please.

What you eat and how you plan your time can really help support your health and minimise stress, so you can fully enjoy the festive season.

Clinical nutritionist Suzie Sawyer shares her three top tips for a stress-free Christmas.

Load up on magnesium

Nature has supplied us with everything we need in terms of nutrients. The good news is that the mineral, magnesium, is especially calming. Whilst magnesium is important for energy production, it’s also needed for over 300 different enzyme reactions in the body. This includes playing a role in the production of the brain’s neurotransmitters, especially calming GABA which decreases activity in your nervous system. Magnesium also helps manage the body’s normal stress response as well as aiding muscle relaxation. No wonder it’s known as ‘nature’s natural tranquiliser’!

Foods high in magnesium are going to become your best friends over the next few weeks. Green leafy vegetables such as broccoli and kale, wholegrains such as oats, almonds, dairy foods, beans, and meat should all be on the menu. It may also be worth taking a magnesium supplement. If you take it about an hour before bedtime, it can help you to sleep peacefully too.

Try some calming herbs

Just as nature has delivered us calming nutrients, it’s also delivered calming herbs. And there are many ways you can use them in meal preparation.

Clearly, time is a precious commodity right now, so spending hours in the kitchen is not on the menu. However, basil is a tonic for the nervous system: it’s calming and can also help digestion. Why not use it in an easy chicken pasta dish, using whole wheat pasta (which contains more magnesium and B-vitamins) or with mozzarella cheese and buffalo tomatoes drizzled with a little olive oil? Two easy supper suggestions.

Camomile is a popular calming tea which is especially good before bedtime, as is mint tea which is soothing for the digestive system. Additionally, rosemary adds a wonderful taste and aroma to many different dishes. Think roast potatoes and sweet potatoes, lamb, chicken, soups, or simply rubbed over chunky bread with a little olive oil.

Some herbs can act as both an energy stimulant as well as encouraging calm and relaxation. They are known as adaptogenic herbs; ashwagandha, rhodiola and ginseng will all have this effect. They are best taken in the morning in supplement form to help with energy levels, but because they manage the stress response, they body will also feel calm and better able to sleep.

Make time for relaxation

Unfortunately, we often push ourselves very hard at this time of year. This can suppress immune function making us susceptible to all the nasty colds and bugs flying around, not to mention leaving us feeling low and tired.

The good news is there are many relaxation apps you can download and listening to them won’t eat too much time out of your day. Meditation can take a little practice, but an app can really help guide you along the way.

The benefits of relaxation are far-reaching not just at this time of year but for long term health and longevity. Try and allocate around 20 minutes a day. Just listening to a relaxation app and being still for a short time will refresh your body and mind.

It’s important to give back to the body what it needs. While it’s working hard and functioning day to day, it’s easy to forget that the stress response uses up more nutrients (especially magnesium and the B-vitamins, which are essential for energy). Therefore, it should be properly fuelled with nutrients and lifestyle changes, so it continues to work as it’s best for you.

So, just a few small changes can make a massive difference to how well you cope over the next few weeks and can hopefully help you have a happier Christmas.

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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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Are you getting enough sleep?

March 15, 2019March 11, 2019 / feelaliveuk / 1 Comment

According to the Sleep Council one third of us in the UK sleep for just five to six hours per night. It’s generally accepted, and has been well-researched over many years, that the body needs more sleep than this, ideally around seven or eight hours each night.

So, what’s going wrong and why are we generally so sleep deprived?

Clinical nutritionist Suzie Sawyer takes a closer look at why our shut-eye is so important and shares some tips on how to get more.

Why is sleep so essential?

It’s no secret that the body repairs and re-generates during sleep. It’s also a time of growth as specific growth hormones are released during the night. However, when sleep is problematic, the body and brain are fatigued and it becomes increasingly difficult to function effectively.

The body’s sleep hormone, melatonin, is naturally released during the hours of darkness. This is likely to be why night shift workers, who have to sleep during the day, will generally need to get their much-needed rest in a fully darkened room.

What to eat

What you eat and drink during the day and before bedtime can have a significant baring on how you sleep. For example, caffeine in coffee and theophylline in tea blocks our sleep-inducing chemical, adenosine. It’s best, therefore not to drink either of these after 3 pm.

The amino acid tryptophan is needed to make melatonin, therefore eating tryptophan-rich foods is really going to help you get some shut eye. These foods include turkey, eggs, soya, cheese, nuts and oats. However, tryptophan also needs carbohydrates (bread, pasta, rice, grains and beans) to work most effectively. Therefore, having a carbohydrate and tryptophan-rich snack before bed-time can really help. Great choices would be oatcakes with cottage cheese, natural yoghurt (soya or dairy), a small bowl of oats or some sliced apple with nuts.

Vitamin B6 is also needed for the production of melatonin and one of its best sources is bananas. In fact, bananas hit the spot as a pre-bedtime snack because they’re also high in carbohydrates. The best advice is to change your snack each night and see what works best for you. Even more important, is not to go to bed hungry – you’ll certainly be counting sheep into the wee small hours if that’s the case.

Adopt a bed-time routine

It may sound strange, but going back to babyhood with a fixed bedtime routine can really promote good sleep. Most importantly, phones and other electronic equipment emit blue light which stops you from sleeping. Therefore, all these devices should be turned off two hours before bedtime. Ideally your phone should never be by the side of your bed as some studies suggest that the radio waves emitted may prevent sleep.

Have your main meal at least three hours before bed. Whilst going to bed hungry is not good, equally, being over-full may cause digestive upsets and acid reflux. About an hour before bed time try a warm, relaxing bath with some Epsom salts. It may be an old wives tale but they contain plenty of the mineral magnesium which is a natural muscle relaxant.

Have that bed time snack about half an hour before turning in, spray some lavender onto your pillow and enjoy some bed time reading. And as much as you can try and go to bed at the same time each evening and get up at the same time too. Once you’ve adopted a strong routine, your body will really start to enjoy and expect its nightly ritual.

Enjoy some evening yoga

Yoga is an ancient practise but is wonderful for encouraging controlled breathing, strength, flexibility and relaxation. Hatha yoga is particularly good and really helps the mind and body to de-stress and switch off. Many people have found that attending a yoga class or doing some at home in the evenings has really helped them to sleep better afterwards.

Practicing yogic breathing techniques is also beneficial, even without the moves. Additionally, if you’re struggling to get to sleep or you’ve awoken in the night, then adopting the 5-7-11 routine can really help; breathe in deeply for five seconds, hold for seven seconds and breathe deeply out for 11 seconds. You should be able to feel your body relaxing after a few rounds of this and hopefully you’ll quickly fall back to sleep.

For more information visit the sleep council website.

Sleep is so important for our overall health, so make getting enough a priority and you will feel the health benefits longer term.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

The wonders of magnesium

Magnesium and relaxation

Different forms of magnesium

Where to find magnesium

Consider supplementation

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Get your diet right

Take some exercise in nature

Actively relax

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Become a super-organiser

Make your bedroom your sanctuary

Use the power of nature

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Healthy cocktails

Eat Mediterranean food

Spend time outdoors

Relaxation

Have fun!

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Load up on fruits and veggies

Take a vitamin D supplement

Sleep and rest well

Warm yourself from the inside

Get some exercise

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Feast don’t fad

Balance your mind

Balance your lifestyle

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Support your immunity

Manage your stress levels

Keep sugar to a minimum

Take time for relaxation

Get some fresh air

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Load up on magnesium

Try some calming herbs

Make time for relaxation

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Make your diet more colourful

Prepare for the next few months

Take time to breathe

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Why is sleep so essential?

What to eat

Adopt a bed-time routine

Enjoy some evening yoga

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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