Pack some of nature’s medicine cabinet for a healthier holiday

August 1, 2022July 26, 2022 / feelaliveuk / Leave a comment

CLose up of smiling woman on the beach enjoying her holiday

We all look forward to our holidays and time away from the stresses and strains of life. However, travelling itself or just a change of water, food or routine can sometimes play havoc with our health.

The good news is that nature always has our back in this respect; if you know what to pack there are a range of natural supplements which can help ensure you stay well.

Clinical Nutritionist Suzie Sawyer shares her five top choices to take on holiday, chosen from nature’s medicine cabinet.

Sleep peacefully with valerian

Sleep can often be disrupted when on holiday even if you haven’t travelled across time zones. The heat can impact how well we sleep. Or perhaps your holiday location might not provide the quiet retreat you were hoping for.

Woman asleep in bed Help is at hand in the form of the herb valerian. Used for many hundreds of years as a traditional remedy for sleep disorders, it’s perfect and easy to pack in supplement form in your suitcase. Valerian works on one of our soothing neurotransmitters, GABA, to also help feelings of calm, and it doesn’t cause drowsiness the next day.

Probiotics to soothe digestion

Probiotics are the trillions off good bacteria that live in our digestive tract and are so very important for overall health. However, sometimes these guys get upset and imbalanced and then digestive issues can arise. This can often happen on holiday, sometimes in the form of unpleasant diarrhoea.

Close up on woman's stomach with hands making a heart shape to show a healthy tummy

It’s certainly worth taking a course of probiotics in supplement form before holiday. Or alternatively, you can load up on probiotic-feeding foods such as garlic, ginger, asparagus, artichoke, green tea, and other fibrous vegetables.

However, do pack a particular probiotic called saccharomyces boulardii which is great for helping to ease traveller’s diarrhoea. It’s available in supplement form and can be taken long-term too.

Beat the bugs with vitamin C

Vitamin C is one of our key immune-boosting nutrients. Unfortunately, flights, travel stress, a little too much alcohol, and a new environment can often leave us more vulnerable to colds and infections. This is where vitamin C comes in.

shutterstock_114498919 woman cold flu Oct16 It’s worth packing some effervescent vitamin C tablets and start taking them at the first sign of coughs and sneezes, repeating every few hours. The sooner you start taking it, the more effective it will be. Some people find their bowels become looser when using it which is perfectly normal. Vitamin C is quickly excreted from the body which is why it’s best to take it regularly throughout the day.

Also load up on plenty of fresh fruits and vegetables, all of which contain some Vitamin C.

Calming Aloe vera for sunburn

Unfortunately, we can often be too enthusiastic when it comes to sunbathing. Plus, pesky mosquitos can often be an annoyance. This is where soothing aloe vera gel comes to the rescue.

Woman,With,Sun,Protection,Cream,On,Her,Shoulder,In,The

Another remedy that’s been used for centuries, aloe vera is the perfect antidote for any skin issues. It can also help with dandruff and an itchy scalp. Even better, Cleopatra used to call aloe vera ‘The Elixir of Youth’ . She had amazing skin which she attributed to using aloe vera. So, you may come back from holiday looking 10 years younger too!

Banish bacteria with tea tree oil

Tea tree oil is one of those remedies that has such a range of uses, it really needs to find its way into your suitcase.

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Tea tree is a natural antibacterial agent so you can disinfect anything with it; you can spray it around you on planes or public transport if people are coughing and sneezing or onto any cuts, scrapes, bruises or fungal infections …. the list goes on!

Avoid spraying down the throat or into the ears, but other than that it’s pretty safe to use.

With a little extra precaution, and a few natural remedies, you can have a trouble-free vacation!

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Upgrade your health this World Wellbeing Week

June 28, 2021June 24, 2021 / feelaliveuk / Leave a comment

A chalk board with the words Healthy Lifestyle written on alongside other words which represent this

World Wellbeing Week is an opportunity for us to evaluate our physical and mental health and what more we can be doing to support our wellness.

What does wellbeing mean to you? Officially it means ‘the state of being comfortable, healthy or happy’. So how could you improve your wellbeing?

Clinical Nutritionist Suzie Sawyer shares her top tips.

Make some dietary tweaks

Trying to make dietary changes too quickly can often be very stressful. And it may be that your diet is pretty healthy, but it just needs improving in certain areas. So, why not resolve to just change one thing?

shutterstock_585346478 whole wheat pasta June17

Each mealtime is an opportunity to re-fuel the body and take in essential nutrients. The body needs 45 nutrients (including water) in any one day, so each mealtime should count. Maybe swap white refined bread and pasta for brown, which will provide much more fibre and essential nutrients. Or cut down on overall sugar content, remembering that many foods have hidden sugars, such as cereals, sauces, baked beans and other tinned and packaged foods.

A pile of sugar with the words 'no sugar' in

Sugar in all its forms (and that includes honey) depletes the body of other nutrients and upsets blood sugar balance, making weight more difficult to manage. If sugar is an issue for you, any reductions you can make are going to be positive.

Figure out an exercise plan

It doesn’t need to be formal or involve a gym, but exercise and keeping active is a very important part of overall wellbeing. The body was not intended to be sedentary so it’s just a question of moving around more.

Close up of woman working out at home

Whether that means scheduling a daily 30-minute walk, taking up a new sport, dancing around the room every hour if you’re working from home, or starting a more formal routine, exercise needs to be planned daily into your day. It’s essential for good circulation, maintaining muscle mass and also helps support mental wellbeing.

Swap bad fats for good fats

Dietary fat is an essential macronutrient. It is not only used as an energy source but is also needed to absorb our fat-soluble vitamins. However, saturated fats, found in butter, red meat and refined foods should be eaten in moderation as they can raise cholesterol levels and cause heart problems.

A range of foods containing healthy Omega-3 fats

The essential omega-3 and 6 fats, however, are, as the name suggests, essential, and need to be eaten in the diet. They are utilised for a healthy heart, brain, eyes, joints, and hormones. Oily fish and nuts and seeds are the best sources, so make sure you’re eating these on a regular basis. If your skin is dry, this may also be a sign that you are lacking in omega-3s.

Prioritise mental wellbeing

Thankfully, mental health is no longer a taboo subject and people are openly discussing issues, and hopefully seeking help if needed. However, it’s important that we all check in with ourselves to make sure we are prioritising our mental wellbeing.

Woman with legs crossed sitting on bed meditating

Perhaps it’s time to practise meditation; the benefits are enormous, once you’re able to fully engage with it. You will feel more balanced and hopefully less stressed. Even five minutes of daily deep breathing can help alleviate stress. Sometimes the simplest of things can have the most effective results.

Is sleep an issue?

We know that sleep has become even more problematic for many of us since the pandemic, generally caused by anxiety. We also know just how important sleep is for overall health. At the very least, poor sleep encourages production of the hunger hormone, ghrelin, which is part of the reason we tend to eat more after a poor night’s sleep, making weight gain more likely.

Leisure,And,People,Concept,-,Young,Woman,Reading,Book,In

Such is the importance of sleep that a bedtime routine needs to be established. Watching TV or electronic devices stimulates the brain making it more difficult to switch off. Much better is to read a book or magazine an hour before bed.

shutterstock_496046788 woman holding mug of milk Apr19

Having a warm, milky drink before bedtime is not just an old wives’ tale, it has a scientific basis. Milk (plant and dairy) contain the amino acid tryptophan, which is needed to produce the sleep hormone, melatonin. Therefore, it’s a great to have a milky drink about an hour before turning in. Additionally, certain herbs, especially valerian and passionflower are well researched at helping with sleep issues, so don’t be afraid to seek them out in supplement form.

Small changes can have big results when it comes to our health and wellbeing, so try to include a few of these tips into your daily life.

Stay well.

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A day in the life of a Nutritionist: top tips for daily health

February 15, 2021February 12, 2021 / feelaliveuk / Leave a comment

For many of us a new year means a new start and a revamp of our diet and exercise. And then there comes another lockdown. For some of us this is motivating and increases our focus on our own wellness, getting out for our daily walks and trying new dishes at home. For others we may have lost our motivation to keep moving and eat well.

So, with this in mind we thought we would ask Clinical Nutritionist Suzie Sawyer to share her daily routine and provide us with some insights and inspiration.

Take it away Suzie!

I’m frequently asked about my own eating and lifestyle habits. And I always answer by saying that I am certainly not ‘perfect’ 100% of the time but aim for 80-90%. This has become even more important to me during the pandemic because keeping ourselves as healthy as possible is certainly the best protection we can have.

Morning

I normally start the day with a small amount of apple cider vinegar and a glass of warm water with fresh lemon to help cleanse the liver and kickstart the digestive system. Plus, it helps alkalise the body. After about an hour I’ll generally have some porridge oats (from whole grain oats) with some oat or almond milk, topped with berries. I also sprinkle a tablespoon of flaxseeds on the top for additional omega-3 healthy fats and fibre.

As an alternative, or if I’ve done an early workout, I’ll have a power smoothie. This is made mainly with protein powder (usually pea protein, as whey protein can cause digestive upsets later in the day) and not too overloaded with fruit – I just choose a couple.

I generally take most of my supplements after breakfast too. A daily multivitamin and mineral should be taken early on in the day in order to enjoy its energising benefits. I’ll always take omega-3s from fish oil which are great for skin, joints, the heart and brain. In fact, I definitely notice the difference with my memory when I don’t take them! I’ll generally include either some probiotics or prebiotics such as inulin (depending on how well my digestion is working).

I also take additional vitamin D. Quite apart from it being essential for the immune system, vitamin D is important for supporting normal bone health and for helping stiff joints, which I tend to get if I’ve been overdoing the workouts.

Lunch

I’m a great fan of eggs; they are a brilliant source of protein and brain-boosting phospholipids. Therefore, lunch will often be a spinach and mushroom omelette which will keep me feeling full for a good few hours and stop the classic ‘3 pm slump’! Alternatively, I’ll have a smoked mackerel salad or avocado on sourdough bread.

Depending on how the day’s running I might do a workout before lunch. I’m so lucky living in Brighton and being able to work out on the beach with a trainer a couple of times a week, which keeps me motivated. Fitness apps are a great way to get moving at home but for me personally I dislike jumping around in my lounge! During the working week I will always take a walk, even for half an hour, to get out in the fresh air. It’s great for clearing the mind and also brilliant exercise. I also try and do longer and more challenging walks at the weekends.

Dinner

During the week, I tend to keep things really simple: wild salmon or chicken breast with sweet potato and veggies. I’m also a great fan of venison steaks as they are very low in fat, high in protein and tend to be more free-range than other meats. I cook them as I would any piece of meat so they’re soft and tender, not chewy at all.

I absolutely love chocolate and allow myself a few squares of dark chocolate each day as it’s packed with antioxidants. Because of its strong flavour, I find that I don’t need to eat too much.

Sleep

I struggle to get to sleep, so I try to have a warm bath about an hour before bedtime and I’ve found Epsom salts to be really helpful. Plus, they make my skin feel super soft and smooth. I’ll also take some L-Theanine about half an hour before bedtime. It’s an amino acid that stimulates GABA, one of our calming neurotransmitters, which helps stop a busy brain. It does need to be taken on an empty stomach though. However, sometimes I change things up a little and use the herbs passionflower and valerian, both of which have plenty of research for helping sleep.

Final thoughts

The body loves routine, and whilst most of us are out of our usual routine at the moment, I certainly find that the more I can fuel my body with plenty of nutrients, the better I’m able to weather the storm, both physically and emotionally. I hope my ‘day in the life’ has given you some motivation and ideas for including some more healthy habits into your daily routine.

Stay well.

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Stress and anxiety: lifestyle changes you can make to help restore some calm

November 4, 2020October 30, 2020 / feelaliveuk / Leave a comment

Stress and anxiety levels are likely to be at an all-time high right now, for obvious reasons. Feeling anxious can be very unsettling and result in us not living our lives as we would like to.

Rather than trying to cope with it and accept it as ‘normal’, why not look to diet and lifestyle changes which could help to soothe your mind?

Clinical nutritionist, Suzie Sawyer, shares some of her top tips.

Nutritional swaps

It’s sometimes difficult to imagine that what we eat can have a marked effect on brain function, anxiety levels and mood. For example, certain gluten-containing foods can cause low mood in some people. Equally a lack of nutrients, especially zinc and B-vitamins can adversely affect mood and also cause anxiety.

It’s important to make all mealtimes count as an opportunity for nourishing the body. For example, simple swaps such as wholemeal pasta instead of white and including fish (particularly oily fish such as salmon) rather than fish fingers, twice a week is a great start.

Additionally, try to eat vegetables (which can be from frozen), particularly the green leafy variety, every day. They can make a big difference to brain function as they are rich in the calming mineral magnesium. Aim for at least 5 portions of fruit and vegetables a day, with 3-4 of these being vegetables.

Always think brown rather than white when it comes to choosing whole grains, for example brown wholemeal bread and whole grain brown rice. All these foods are nutrient-dense and will help to stabilise mood.

Avoid the agitators

Whilst many people think that alcohol makes them happy, it’s actually a depressant, therefore having plenty of alcohol-free days is essential. Alcohol also upsets blood sugar balance, especially the day after. This can leave you feeling tired and often craving sugary, carbohydrate-heavy foods, which further deplete energy levels.

Caffeinated drinks also cause blood sugar disturbances, which in turn affects mood. Drinking decaf tea and coffee or herbal and fruit teas, together with 1.5 litres water daily will really reduce the caffeine load. Some people are more susceptible to the effects of caffeine than others, but there will always be some kind of effect which may exacerbate anxiety.

Sleep support

Anxiety can cause sleep issues. Changes to diet and lifestyle can have a really positive impact on getting a peaceful night. However, if sleep is still an issue then it may be worth trying a supplement of 5-HTP, readily available in health food stores.

5-HTP is the pre-cursor to tryptophan which produces our happy hormone, serotonin and in turn, melatonin, our sleep hormone. It has the dual effect of reducing anxiety and encouraging restful nights. 5-HTP is best taken about one hour before bedtime with a carbohydrate snack.

Traditional remedies such as spraying lavender on the pillow can also be incredibly effective. Even having a warm bath with some lavender oil an hour or so before bedtime can make a real difference.

Herbal help

Nature has incredible healing powers. The herb passionflower works on one of the brain’s calming neurotransmitters, GABA, helping soothe anxiety and a nervous stomach.

Camomile works in similar ways, so drinking camomile tea before bedtime is great, but also through the day can help too. Additionally, valerian helps calm the body without causing excess drowsiness, and can also help solve sleep issues.

Treat yourself to kindness

It’s all about the messages you give to yourself. Often without realising we beat ourselves up, bemoan that we could be better or get unnecessarily angry about things we can’t change right now.

Resolve not to listen to the inner voice when it chatters on your shoulder but take some time out for you. Think about the simple pleasures that bring you joy and help calm the mind; a movie you’ve been meaning to watch for ages, a home spa treatment or a great book that you can escape into.

Allow yourself to enjoy these moments; don’t feel guilty and try to push away any negative thoughts to help promote feelings of calm. Take some positive actions in order for the changes to be felt.

So, with a few simple changes to your diet and lifestyle, you can help to calm an anxious mind and body.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

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Five top tips for a peaceful night’s sleep

March 13, 2020March 9, 2020 / feelaliveuk / Leave a comment

We all long for a restful night’s sleep and to wake up feeling fully refreshed. But, how much attention do we really pay to our sleep hygiene?

Are we really giving ourselves the best opportunity of getting some good shuteye?

Clinical nutritionist, Suzie Sawyer, shares her five top tips for ‘cleaning-up’ your bedtime routine.

Your day is as important as your night

What you eat and drink during the day has a massive impact on how well you sleep. For example, if you’re overloaded with caffeinated or fizzy drinks, or alcohol, these are all sleep disrupters. It’s best not to have anything caffeinated or stimulatory after lunchtime. Whilst the effects of caffeine may wear off after a few hours, they have a lasting effect on blood sugar balance which will stimulate stress hormones, keeping you more awake.

Additionally, drinking alcohol during the evening (or even throughout the day), may make you feel drowsy at bedtime, but it will still disrupt your sleep. Waking in the middle of the night is pretty normal after a ‘heavy night’ again partly due to imbalanced blood sugar levels and dehydration.

Stress can keep you awake

Most of us lead busy and, often, stressful lives. However, it’s how we deal with stress that has the biggest impact on how well we sleep. If you’re constantly juggling during the day, then your adrenal glands that secrete stress hormones, such as cortisol and adrenaline, require some support to help you feel more balanced and calmer.

To work effectively, the adrenals need plenty of vitamin C, found in most fruits and vegetables. Therefore, make sure you’re eating plenty of colour every day. The more stressed you are, the more vitamin C you’ll burn. Additionally, the family of B-vitamins, especially vitamin B5, is key to good adrenal function. Include plenty of fish, eggs, broccoli and legumes in your diet – all especially rich in vitamin B5.

Take some herbal helpers

There are several herbs, known as adaptogens, which balance the body and help support it through stressful times as well as regulate sleep patterns. The herbs ashwagandha, rhodiola and ginseng will all provide great help at getting sleep back on track.

Sleep patterns can often be disturbed because cortisol levels are too high in the evening. In these cases, cortisol maybe low in the mornings (when it should be higher) which is why some people struggle to get out of bed. Adaptogenic herbs are effective at getting stress hormones back into good balance.

Adopt a regular routine

Just as the body loves (and needs) to be fed regularly, it craves a regular sleep pattern. Sleep is essential for the body to rest, repair and detoxify. The body is much better able to complete all these functions if it’s used to a regular routine. For example, try to go to bed at roughly the same time each night and get up at the same time.

Good sleep hygiene means trying to achieve seven or eight hours of sleep per night. If this is a struggle for you because you wake early, then find a sleep or calming app that you can use if you find yourself waking too early.Try to resist the urge to get up, just because you’ve woken up. You can re-train your body, it just takes a little patience and perseverance.

Don’t sleep with electronics

Falling asleep in bed with your laptop, tablet or phone is definitely not good sleep hygiene. Research suggests that emissions from electronic devices can have a negative effect on the body. Try and keep electronic devices out of the bedroom and resist the urge to use them in the hours leading up to sleep too. Blue light keeps up awake, so it can have an adverse effect on how easily you can fall asleep.

Instead, have a warming bath, maybe adding some Epsom salts, rich in soothing magnesium. Play some gentle music, spray some lavender on your pillow and grab your favourite book. You’ll be amazed just how effective a strong bedtime routine can be when trying to get sleep on track.

Your body works hard for you so treat it to the best rest you can!

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Women’s health: nutrition at every life stage

March 8, 2020February 28, 2020 / feelaliveuk / Leave a comment

Women’s health needs vary throughout their lives. There are many years spent balancing hormones and this can have other knock-on health implications.

Thankfully there are some vitamins and minerals which can specifically offer solutions to women at every life stage.

Clinical nutritionist Suzie Sawyer looks at which are the top nutrients women should be focusing on during their 30’s, 40’s, 50’s and 60’s.

The fertility years – 30’s

More women are now having babies in their 30’s than in their 20’s in the UK. And there are certain nutrients that can help support fertility.

It’s important to ensure the body is being fed specific nutrients such as the mineral zinc, needed for fertility as well as immune health. Oysters (also aphrodisiacs), whole grains, seafood, beef, beans and mushrooms are all good sources so make sure they feature in your daily diet. Zinc also helps with hormone balance which will help manage fluctuations better.

In terms of looking after your hair, skin and nails, then the beauty vitamin is biotin. It’s found in organ meats, soya products, oats and dairy. Also make sure you are eating a varied, colourful diet, with plenty of antioxidant-rich fruits and vegetables to keep you looking your best from the inside out.

The Peri-menopause years – 40’s

However, much we try to avoid saying the ‘M’ word, unfortunately menopause can start to become noticeable during our 40’s. The average age for menopause is 51, however, during the 5-10 years leading up to it we may start to notice various symptoms. It’s sometimes difficult to differentiate what’s down to peri-menopause symptoms and what’s caused by stress. Anxiety, low mood, unwanted weight gain, poor sleep and heavy periods can all be problematic.

Thankfully there is some nutritional help at hand. Top of the list for supporting both stress and peri-menopause symptoms is vitamin B6. It’s needed to produce brain neurotransmitters, helps with the stress response and keeps female hormones in good balance. Cereals, beans, poultry, fish and dark leafy greens are your hormone-friendly foods.

The Menopause years – 50’s

Around 80% of women suffer from menopause symptoms in varying degrees. Some are so debilitating that women have to stop working, have relationship issues or just feel total despair. The good news is that there’s much that can be done to alleviate symptoms. Top of the list are phytoestrogen foods which help to balance falling levels of oestrogen naturally.

Soya products such as soya milk and tofu, flaxseeds, pumpkin seeds, beans (especially edamame beans) and chickpeas are all great sources of phytoestrogens so try to have some at every mealtime.

Disturbed sleep can also be a problem during these years; if you’re struggling, the herb valerian, taken about an hour before bedtime is very effective and it won’t make you feel drowsy in the morning.

And if you’re looking for natural support for the symptoms of the menopause you could try Black Cohosh – a traditional herbal remedy used to help hot flushes, night sweats, disturbed sleep and mood swings.

The Freedom years – 60’s

Hormonal fluctuations are diminishing, family life and work pressures should be lessened and hopefully there’s finally a lot more time on your hands! However, it’s also time when you need to be taking really good care of your bones.

Peak bone density is reached during your 30’s (or earlier) so bone strength can decline thereafter, and this can really accelerate after the menopause due to lack of oestrogen. Make sure you’re eating plenty of bone-loving calcium-rich foods. It’s not all about dairy. Soya products, green leafy vegetables, oily fish including bones (such as tinned fish) and nuts and seeds are all great sources.

Additionally, calcium can’t do it’s work within bone structure without the ‘sunshine’ vitamin D. During winter months, it’s impossible to get enough from the sun itself, so do make sure you’re taking a daily vitamin D supplement.

Exercise is also essential for bone health and mental wellbeing so make sure you’re doing some every day. It’s not about going to the gym if that’s not your bag, but simply about being as active as possible and enjoying what you’re doing.

So, with a little careful planning, us women can help meet our health needs with specific nutrition throughout all our life stages.

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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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Enjoy your healthiest festival ever with these top nutrition tips!

June 18, 2019June 14, 2019 / feelaliveuk / Leave a comment

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

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

Before you go

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

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

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

Your natural health survival kit

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

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

Make great food choices

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

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

Water is your best friend

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

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

Sneak in some snacks

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

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

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

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

How to practise Self-Love this February

February 14, 2019February 13, 2019 / feelaliveuk / Leave a comment

Valentine’s Day and the month of love is upon us. And whilst it’s often a time when we think about how best to treat our loved ones, we shouldn’t forget about the greatest love of all – the love we should have and show to ourselves.

Practicing self-love and self-care has wonderfully positive effects on health.

Clinical Nutritionist, Suzie Sawyer, shares her five favourite ways of practicing nutritional and lifestyle self-love.

Sleep like a baby

As we know, babies always prioritise their sleep. It’s just their exhausted parents that don’t manage to do this! However, why not go back to when you were a baby? With a very high percentage of the population suffering from sleep deprivation, make sure that getting a good night’s sleep is a priority and at the top of your self-love list.

Adopt a ‘baby’ routine. Turn off all electronic devices at least two hours before bedtime; blue light disrupts sleep and brain chemistry. Eat your last meal around 7 pm at night so you’re not bloated when you go to bed. Have a small tryptophan-rich snack half hour before bedtime to promote the body’s natural release of the sleep hormone, melatonin: try oat cakes, a banana, some nuts or yoghurt.

Have a warm bath, grab a good book and spray some lavender on your pillow. If sleep is a real problem, then try taking some herbal relief such as valerian which will help. You and your body will love the benefits you gain from sleeping soundly.

Eat dark chocolate

Valentine’s Day would not be complete without chocolate and what better news that it can actually be healthy! Cocoa is super-healthy; it’s packed with antioxidant-rich polyphenols that help reduce blood pressure, prevent serious degenerative diseases and keep the brain sharp.

It is the other ingredients that manufacturers use in chocolate products that make them unhealthy, packed with sugar and fat-laden. So look to buy chocolate made from at least 80/85% cocoa solids. Chocolate is the food of love, so make sure you give your body what it deserves!

Eat mindfully

This may be a well-quoted phrase but it’s a really important part of your self-love programme. Most importantly, eating food on the run and in a rushed state means the body can’t digest it properly, leading to bloating. When the body is in the fight or flight mode (during the stress response), blood flow is moved away from the digestive organs and sent to muscles which also doesn’t help digestion.

One of the most important things about eating mindfully is to eat lunch away from your desk and really appreciate every mouthful. Many afternoon digestive issues have been solved by taking a complete break from emails (and social media) and really enjoying a meal.

Have lots of vitamin C

If you’re not feeling great about yourself and want some self-love, then freshening up your complexion can really help. Vitamin C is key in keeping skin looking young, fresh and wrinkle-free. This is partly due to its key role in the production of collagen, the body’s main structural protein.

As vitamin C is easily lost during storage, preparation and cooking of food, then you should be aiming to eat around seven portions of fruit and veg daily (aim for 80%/20% Vegetables to fruit to avoid too much sugar). However, it’s certainly worth also including a vitamin C supplement every day in order to maximise its activity and get working on your skin from the inside out.

Get your B’s

That’s B vitamins! There are eight of them and they all work together. Most importantly, they’re essential for keeping your nervous system running smoothly, balancing your mood and increasing energy levels – all key ingredients for making sure you ‘feel the love’.

Foods such as eggs, salmon, nuts, oats, bananas, spinach and broccoli (plus many more) are all rich sources of B Vitamins. B-vitamins are water-soluble so easily excreted from the body. If you’re feeling low and lacking in motivation, then it is really worth looking at your diet to see what’s lacking. Low vitamin B12 is often implicated in cases of depression and is only found in animal produce, so supplements may well be needed.

So enjoy the month of (self) love and don’t forget about YOU in the process.

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

Sleep peacefully with valerian

Probiotics to soothe digestion

Beat the bugs with vitamin C

Calming Aloe vera for sunburn

Banish bacteria with tea tree oil

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Make some dietary tweaks

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Prioritise mental wellbeing

Is sleep an issue?

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Morning

Lunch

Dinner

Sleep

Final thoughts

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Nutritional swaps

Avoid the agitators

Sleep support

Herbal help

Treat yourself to kindness

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Your day is as important as your night

Stress can keep you awake

Take some herbal helpers

Adopt a regular routine

Don’t sleep with electronics

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The fertility years – 30’s

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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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Before you go

Your natural health survival kit

Make great food choices

Water is your best friend

Sneak in some snacks

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Sleep like a baby

Eat dark chocolate

Eat mindfully

Have lots of vitamin C

Get your B’s

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Like this: