Natural ways to help reduce stress using nutrients and herbs

April 15, 2024 / feelaliveuk / Leave a comment

Close,Up,Of,Calm,Young,Woman,Relax,On,Couch,With

Suffering from stress or feeling stressed much of the time, can be a common occurrence for many of us. This often converts into feelings of anxiety and other mental health issues. Whilst we can’t eradicate stress altogether, there are many ways that nutrients and herbs can help ourselves to cope better and to reduce these feelings.

Clinical Nutritionist Suzie Sawyer shares her top five.

Suzie HFMA V4

Magnesium

The mineral magnesium is often referred to as ‘the relaxing mineral’. This is because amongst its many jobs in the body, it helps the muscles to relax. Magnesium also plays a key role in the central nervous system, so it can really help relaxation and, in turn sleep.

A range of foods containing magnesium

In terms of foods, there are plenty you can choose from that are rich in magnesium such as avocados, leafy greens, legumes such as lentils and chickpeas, oily fish, even dark chocolate! The main thing to remember about magnesium is that you can’t find it in refined foods, so clean eating is key. Supplementation with the magnesium glycinate form could also be helpful if you’re really feeling the stress.

Zinc

We are often deficient in this hard-working mineral because, just like magnesium, it’s only found in whole foods. Zinc is needed for almost everything that goes on in the body. This is because it’s essential for the many enzyme reactions that keep the body functioning. These include the production of brain neurotransmitters, hence plenty of zinc is needed to support our brain function and help us through stressful situations.

A range of foods containing the mineral Zinc

Oysters provide the richest source of zinc, which are not everyone’s favourite food! The good news is that red meat, fish, eggs, whole grains, and dairy are also good sources.

Vitamin B5

Otherwise known as pantothenic acid, vitamin B5 is needed for the adrenal glands, which produce our stress hormones, to fire correctly. Just as magnesium is known as the ‘anti-stress mineral’, the same can be said of pantothenic acid as a vitamin. It’s also essential in the manufacture of energy, so if you’re eating plenty, you should feel better in a number of ways.

Foods,Highest,In,Vitamin,B5,(pantothenic,Acid).,Healthy,Food,Concept.

Liver is one of the best sources of vitamin B5. Although it’s a food that‘s dropped out of popularity, if you can get to like it liver is one of the most nutritious foods we can eat. It can be simply and lightly pan fried in a little olive oil and served with plenty of vegetables, including some delicious, creamy mashed potato.

Siberian ginseng

Cleary, ginseng has been used for centuries to great effect for stress but also for encouraging positive feelings of wellbeing.

shutterstock_418775509 ginseng Apr17

There are a number of different types of ginseng, but Siberian has a gentler effect on the nervous system. It is great used in a tea; a couple of cups a day will be beneficial. Research also suggests it might help us to live longer because it helps to regenerate the mitochondria, the energy producing part of every cell. That’s got to make it worth having a cuppa or two!

Rhodiola rosea

Rhodiola is another herb that has been used for centuries with some really positive health benefits. There has been plenty of robust research on rhodiola, confirming that it helps reduce cortisol levels (which are raised when we’re stressed), which then helps create feelings of calm.

shutterstock_1410860171 rhodiola Sept19

Many people have reported, and research confirms, that whilst taking Rhodiola rosea, they felt better able to cope with stressful times or specific events. It also helps energy production. This is helpful for people suffering from adrenal burnout: it can re-balance the whole system and get hormone levels back into range.

Alongside a well-balanced diet, relaxation techniques, and exercise, why not try these nutrients and herbs to help with stress?

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Put a spring in your step this season with these top energy-supporting nutrients

March 19, 2024 / feelaliveuk / Leave a comment

A happy woman in from of a blossom tree showing spring time

Spring is finally here! It’s not just the name that makes us feel livelier and more energetic, the start of the season brings new in-season foods to enjoy. However, if you’re not really feeling it or are lacking in energy, then changing up some foods in your diet and increasing your nutrient intake will hopefully put a spring in your step!

Clinical Nutritionist Suzie Sawyer shares her top five nutrients to improve your energy levels and suggests ways to easily get them into your diet.

Suzie HFMA V4

Iron

The mineral iron is known to be deficient in many UK diets and this can cause lots of issues with energy. Just like all vitamins and minerals, iron has many jobs to do, but essentially, it transports oxygen around the body in the blood stream.

shutterstock_236232739 steak on wooden board Sept15 The richest source of usable iron is in red meat, which many of us don’t eat. However, beans, dried fruit, chickpeas, nuts, and seeds are also good sources, so vegetarians and vegans don’t need to miss out.

Hummus,With,Vegetables,On,Plate Plant-based sources of iron are slightly less available to the body though, so you can uprate this by eating these foods with others rich in vitamin C, such as strawberries, kiwis, red peppers, and lemons. Just drinking a little orange juice at the same time as eating your chickpea-rich hummus and crackers, is really going to help.

Vitamin B5

Also known as pantothenic acid, this powerhouse of a nutrient is needed to break down the fats and carbohydrates we eat to produce energy. And we could all do with some more of that!

Red,Lentils,Dal,In,Black,Bowl,On,Dark,Slate,Table

Vitamin B5 is also needed to support our adrenal glands, responsible for getting us through stressful times, so it’s certainly a nutrient to be respected. The good news is that it’s found in many foods including organ meats, fish, poultry, mushrooms, soy produce, oats, lentils, and brown rice. For a great and easy midweek meal, why not cook a Lentil Dhal? It also provides plenty of antioxidants to keep your immune system in good shape.

Biotin

Biotin is another member of the family of B-vitamins. Whilst they’re all busy helping support our energy levels, B-vitamins all work in slightly different ways, and have multiple functions.

In the case of biotin, it works with enzymes to metabolise glucose, fat, and amino acids, which helps with energy production. Biotin is also known as the ‘beauty vitamin’ so your skin and hair will benefit too as you step into spring

Cauliflower cheese

The best food sources are cauliflower, eggs, peanuts, mushrooms, cheese, soy produce and whole wheat. What’s nicer than a delicious cauliflower cheese with a roasted mushroom side? Mushrooms also provide some vitamin D, so your bones will benefit too.

Vitamin C

Not much happens in the body without vitamin C being involved somewhere! In the case of energy production, vitamin C is needed for a key enzyme which pushes fatty acids into the mitochondria – the energy part of every cell.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Vitamin C does numerous jobs in the body so suffice to say, load up on this vitamin for an energised new season. It’s important to enjoy a colourful diet with a wide variety of fruits and vegetables for many reasons, especially antioxidant protection. Make sure every plate contains an array of colour. Vitamin C is easily lost through storage, preparation, and cooking, hence buying from Farmer’s Markets is a good option to get the most nutrients.

Magnesium

This mineral can be slightly confusing because it helps with both energy and sleep (and much more besides). Just like all other vitamins and minerals, magnesium is involved in pretty much everything that happens in the body. And it’s found in different forms, depending on what it’s used for.

A range of foods containing magnesium

When it comes to energy, magnesium is involved in the production of ATP, our key energy-producing molecule. It’s interesting to learn that if you’re deficient in magnesium, energy will be low, and you’ll struggle to sleep too. This is because magnesium is involved in so many different enzyme reactions.

Good sources of magnesium include whole grain foods, leafy greens, nuts, seeds, avocados, soy and other fruits and vegetables.

With a few tweaks to your diet, you’ll be able to leap into spring rather than plod!

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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.

Winter,Snow,Walk,Woman,Walking,Away,In,Snowy,Forest,On

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.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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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.

Foods,Highest,In,Vitamin,B5,(pantothenic,Acid).,Healthy,Food,Concept.

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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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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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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Five nutritious breakfasts to start the day right!

January 21, 2019January 18, 2019 / feelaliveuk / Leave a comment

Breakfast is often described as the most important meal of the day. Clearly, all three main meals are important as they provide fuel and essential nutrients for the body. However, after a period of fasting during the night, blood sugar levels are low so it is essential to refuel.

If you’re only drinking a double espresso for breakfast, with no food, your blood sugar levels will be imbalanced and so will your energy for the rest of the day.

Clinical nutritionist Suzie Sawyer, shares her five favourite breakfasts, whether you’re on the run or having a lazy weekend.

Fast and effective: Overnight oats

Soaking oats overnight in milk or apple juice is really easy to do. It provides you with one of the best ‘on-the-run’ breakfasts you can have, as you’re prepping it the night before, and your energy levels will be sustained throughout the day.

Oats are packed with slow-releasing carbohydrates, plus they’re a great source of fibre and energising B-vitamins. They also help keep cholesterol levels in check. If you choose to soak them overnight in almond milk, you’ll also be getting the benefit of some omega-3 essential fats, and a banana will give it some added flavour and heart-loving potassium. Just smash the banana into the milk, mix with the oats and leave overnight in the fridge. If you want to add some extra fruit or natural yoghurt in the morning, then fill your boots!

The green one: Smashed avocado on toast with sprinkled seeds

Instead of putting a couple of slices of bread in the toaster and spreading them with the first thing that comes to hand, take an extra minute to smash an avocado on toast.

Use wholemeal, rye or other non-white bread to provide you with lots of energy-giving B-vitamins. Avocados themselves are high in vitamin B5 which is needed to produce our stress hormones, helping to manage your anxiety levels. Sprinkle it with some mixed seeds (flavoured with soya sauce if you like) and if you’ve got some cherry tomatoes and rocket in the fridge, add those to your plate as well!

The lazy weekender: Poached eggs with sourdough

Eggs are one of the best ways to start any day. They’re one of the most complete foods: packed full of protein they are also a good source of the trace mineral iron, needed for good brain function through the day. And whilst you might not want to be using your brain too much on a lazy weekend, iron is stored in the body so you’ll be sharp for the week ahead.

Poached eggs on sourdough toast work really well with spinach. The tastiest way is to quickly ‘wilt’ the leaves in a little butter and add some chilli powder for extra taste.

The zingy one: Summer Berry fruit bowl

Even though we are in the midst of winter, the availability of frozen summer berries means this breakfast can be enjoyed all year round. The nutrient content of frozen fruits and vegetable stacks up really well against fresh produce because they tend to be frozen quickly after harvesting, therefore retaining most of their nutrients. And summer berries are packed full of vitamins.

All you need for this is some frozen berries, plus half an avocado, a banana and natural yoghurt blended together. You can whizz this up the night before and take it on the run – why not add some oats and seeds before eating to give your breakfast an extra energy boost.

This is also a great way of helping you to eat a colourful rainbow of fruits and vegetables every day. This bowl is packed with antioxidants to help support your immune system through the winter months, plus the dark fruits are full of super-healthy flavonoids (powerful antioxidants responsible for the vivid colours in fruits and vegetables).

The indulgent start: Wholemeal bagel with smoked salmon and cream cheese

This delicious breakfast is packed with protein and energising B-vitamins, plus essential omega-3 fats, needed for great brain function through the day.

All you need to do is to toast a delicious wholemeal bagel and spread with low-fat cream cheese and add some smoked salmon. Choose low-fat cream cheese if you can as it’s obviously much lower in calories, but actually contains higher amounts of calcium (needed for strong bones, teeth and muscles). I promise you won’t notice the difference from the full-fat variety.

So, there you have it. Five great ideas to start your day the right way!

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

Magnesium

Zinc

Vitamin B5

Siberian ginseng

Rhodiola rosea

Share this:

Iron

Vitamin B5

Biotin

Vitamin C

Magnesium

Share this:

Get your diet right

Take some exercise in nature

Actively relax

Share this:

Feel alive with Vitamin B5

Cut down on the agitators

Make an achievable plan

Get some help from nature

Exercise your stresses away

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Share this:

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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What to drink

What to eat

Try natural herbal remedies

You are what you think…

Get moving

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Fast and effective: Overnight oats

The green one: Smashed avocado on toast with sprinkled seeds

The lazy weekender: Poached eggs with sourdough

The zingy one: Summer Berry fruit bowl

The indulgent start: Wholemeal bagel with smoked salmon and cream cheese

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