Get the perfect smile: top tips for taking care of your oral health

May 22, 2023 / feelaliveuk / Leave a comment

Cloe up of woman smiling brightly with a becah background

A lovely smile can light up the room! But what if your teeth aren’t as lovely as you would like? Having healthy teeth and gums is very important for overall health and can sometimes be neglected.

This National Smile Month, Clinical Nutritionist Suzie Sawyer shares five top tips for getting a smile to be proud of!

Have a healthy gut

Whilst daily brushing is essential for healthy teeth and gums, it’s just as important to look after your nutrition, and especially your gut health.

The good bacteria in our gut needs to outweigh the bad bacteria in the mouth that can be the cause of issues with our teeth and gums. As an example, the bacterium that causes peptic ulcers and the H. pylori infection actually lives in the mouth.

A,Set,Of,Fermented,Food,Great,For,Gut,Health,-

Feeding the good guys in the gut, especially with live natural yoghurt, can really help crowd out the bad guys. Additionally, any fermented foods are great including tofu, tempeh, kombucha and sauerkraut.

Nutrition is key

As with everything in the body, good nutrition underpins health, and teeth need ‘feeding’ with the right nutrients. Top of the list are vitamin D and calcium; both essential to building and protecting healthy teeth. Whilst most of this is done during childhood development years, just like bones, the teeth need feeding from within throughout life.

A range of foods containing calcium

Vitamin D deficiency is still widespread in the UK as it’s not easy to obtain from food. Therefore, supplementation with a minimum of 10 micrograms daily, is needed throughout the year, even through the summer months. However, some foods that are rich in calcium like oily fish with bones (sardines) also contain some vitamin D. Other great sources of calcium are dairy, calcium-enriched plant milks, green leafy vegetables and nuts and seeds.

Keep it colourful

Compounds in fruits and vegetables, called flavonoids, have been found to target the bacteria that cause tooth decay. This means including lots of colourful fruits and vegetables into the daily diet will certainly benefit your oral health. Top of the list are dark cherries, prunes, blueberries, raisins, and blackcurrants, but all fruits and vegetables are going to deliver benefits.

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

Another great reason for eating lots of fruits and veggies is that they’re all high in vitamin C which helps build strong blood capillaries, supports the immune system, and helps protects gum health.

Iron is another key nutrient for gum health which is not only rich in meat but found in dark, green leafy veg too.

CoQ10 is great for oral health

Fully named coenzyme Q10, it’s literally our spark plug as it’s found in every body cell, within the mitochondria, where energy is produced. Whilst we naturally make CoQ10, production reduces with age (which may explain one of the reasons why our energy levels decrease as we get older), and it’s very important for oral health.

Composition,With,Food,Contains,Coenzyme,Q10,,Antioxidant,,Produce,Energy,To CoQ10 is one of our key antioxidants, so it’s needed for the immune system and also for keeping bad bacteria in the mouth at bay. Interestingly, there is also a connection between gum disease and heart disease, hence another reason for really looking after oral health. It’s also the reason that CoQ10 is often taken as a supplement. If your dentist has noted some declining gum health, then it might be worth considering taking a supplement of CoQ10. It should also help energy levels.

Keep them clean!

It may sound obvious, but it’s essential to be fastidious with your brushing routine; it’s surprisingly common for this to be overlooked! Regular visits to the hygienist will help flag if your brushing routine is not up to scratch and will also encourage the use of small brushes to clean in between the teeth and protect the gums too. Your teeth should feel very smooth as you run your tongue over them.

Horizontal,Shot,Of,Curly,Young,Woman,Brushes,Teeth,Every,Morning

If you haven’t already invested in one, an electric toothbrush is certainly your friend in this respect, enabling a much more thorough clean than using a manual toothbrush. And don’t forget flossing and using a mouthwash too.

Good teeth and gum care is important not just to feel great about smiling but for overall good health.

So, keep on smiling with these top tips to keep your oral health in tip top condition!

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Hike your way to health this National Walking Month

May 9, 2023May 5, 2023 / feelaliveuk / Leave a comment

shutterstock_171654062 woman hiking Oct15

It’s National Walking Month and a great time to celebrate the amazing benefits of this wonderful outdoor activity. Whether you call it a walk or a hike, being on the move outdoors has many benefits for both your physical and mental health.

To get the most out of your walks, supporting yourself nutritionally, especially where your joints and bones are concerned, is so important so that they carry you along the miles without complaining.

Clinical Nutritionist Suzie Sawyer shares her five top tips to ensure you can keep moving, however tough the hike may be!

Put the nutrients in

There are many nutritional components that make up our skeletal frame and support its strength, growth, and repair. However, there are a few essential nutrients to be aware of.

Vitamin D and a sunshine symbol written in the sand

One of the key nutrients is vitamin D. Also known as the sunshine vitamin, vitamin D is made on the body when the sun is shining (and skin is exposed to it). However, deficiency within the UK population is still widespread. Importantly, one of vitamin D’s main functions is to metabolise calcium, a key mineral in our bones. It’s certainly worth continuing to supplement with vitamin D through the summer months too, especially if you’re active.

A range of foods containing calcium

Calcium-rich foods include dairy (natural Greek yoghurt is great), leafy green vegetables, sesame seeds, tofu, and other soy products, so ensure your diet is rich in these. Magnesium is also important for the bones and is found mainly in whole grain foods, avocados, legumes, nuts, and leafy greens. These are all foods that are going to help put some power into your walk.

Herbal helpers

We know that nature has provided us with some amazing herbs and one that is especially good for supporting joints and bones is Devil’s claw (Harpagophytum). It has been found to help decrease any swelling in the joints, and generally reduce inflammation, which could certainly stop the enjoyment of your hike.

Close up of knee representing joint pain

Devil’s claw is frequently used for back pain which can also be a common problem amongst keen walkers, partly because you’re often walking off balance on rough ground or going up and down hills. If you’re suffering, then it’s certainly worth a try; anything that keeps you moving.

Resistance training

Keeping the bones and joints strong by doing some resistance or weight training can really help support the body, and reduce the likelihood of injury, when you’re out walking.

Close up of woman working out at home

You certainly don’t need to become a body builder! It’s just about doing movements such as squats, bicep curls or walking lunges with some weights to suit your ability. For women, during and after the menopause, this is especially important, as reducing oestrogen levels mean our bone density is also reducing. This negative effect can be reversed by doing resistance work. It’s certainly a ‘win-win’ situation for a more comfortable walk.

Don’t forget to stretch

If the weather is a little chilly and your body is not really warmed up, this is the time when you can easily sustain an annoying injury. A calf tear, or jolt to the knees is common. However, you can help prevent problems by doing some gentle stretching before and after your hike.

CLose up of woman exercising and stretching outside

Before you start, get the blood pumping around the body by doing some shoulder rolls, body twists and body weight squats. Then you can do some stretching of the knees, calves, ankles, hamstrings (back of the leg) and quadriceps (front of the leg) and repeat when you return from your walk. It doesn’t need to take long but could save you grief further down the line.

Put out any fires

Not literally (hopefully)! However, if you sustain any kind of injury or have an inflammatory condition such as rheumatoid arthritis, then the body is effectively on fire within. This can cause pain and may prevent you from getting out and about.

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

Obviously, all the measures above will help but it’s also important to ensure your diet is rich in colour overall. Colourful fruit and vegetables are rich in antioxidants which help support the body’s inflammatory processes naturally. We know that leafy green vegetables are rich in several key minerals so make sure you have plenty in the diet. Equally, red, orange, yellow, purple, and red fruits and vegetables are also high in antioxidants, so try to include some every day in your diet.

Celebrate National Walking Month and keep moving – your health will thank you for it!

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Winter wellbeing: how to support your health this season

February 6, 2023February 6, 2023 / feelaliveuk / Leave a comment

It’s that time of year when we often feel slightly under par, or worse, succumb to an infection of some kind. The winter months can take their toll on the body in more ways than one.

However, if we pay good attention to the body’s nutritional needs during this time, we can sail through and spring into the next season in better shape, both mentally and physically.

Clinical Nutritionist, Suzie Sawyer, shares her top five ways of keeping healthy, strong, and positive during the winter months.

Keep the body warm internally

Obviously, when it’s cold on the outside, we need to warm the body from the inside. This not only makes life more comfortable, but it provides what the body naturally craves. If it’s not provided, the body will become more stressed if its needs aren’t met.

Nature is of course very clever, and provides plenty of nutrient-dense, carbohydrate-rich root vegetables during the winter months to support energy levels and provide the wealth of nutrients the body needs. It’s the very reason why we tend to crave warming soups and stews when it’s cold outside. Parsnips, turnips, white potatoes, broccoli, sweet potatoes, and butternut squash are all readily available and waiting to be eaten.

Additionally, there are plenty of warming herbs and spices the body loves at this time of year too, including ginger and garlic which are great for the immune system. Turmeric is excellent for the liver and joints and chilli peppers certainly provide internal warmth.

So, get the slow cooker out from the back of the cupboard, and chop as many root vegetables as you can into your stew or soup, to really support your body this winter.

Eat plenty of Vitamin C rich foods

Vitamin C is an especially hardworking vitamin and is essential for protecting the immune system. We certainly need to be supporting immunity as much as possible through the winter months in order to avoid the myriad infections floating around us.

Vitamin C naturally helps encourage production of white blood cells (one of the main parts of the immune system) but is also antiviral and antibacterial. The good news is that it’s widely available in most fruits and vegetables (including root vegetables), but especially in red peppers, citrus fruits, berries, and green leafy vegetables.

So, load up your plate with lots of colour variety – the more the merrier. You might also want to consider juicing to increase vitamin C intake; apple, beetroot, ginger, spinach, and carrot make a tasty, nutrient-packed combination.

Get some herbal help

We know that nature has provided some amazing herbs in its medicine chest. Top of the list is the herb echinacea which has been used for thousands of years to help fight off colds and infections. However, it’s much more effective when used as a preventative of colds and flu and many people take it throughout the winter months, especially if they find themselves around lots of unwell people.

Echinacea has many modes of action, but essentially, it increases the number of natural killer cells in the immune system, helping the body fight off unwanted invaders. Try these effervescent tablets.

Take exercise in the fresh air

It’s important to take exercise all year round; it not only uprates the immune response, but helps lift our mood, which is very important during the dark, winter months.

When it’s cold and wet outside, it’s often difficult to get motivated. However, the benefits of exercising in the cold, whether running, walking or cycling, are not only going to make you feel better, but you’ll also burn more calories as the body tries to maintain its normal body temperature.

Additionally, if you can face the hot/cold ‘medicine’, then research is very clear that using a sauna and then plunging into a cold pool can be really beneficial for the immune system.

Protect yourself with red, green, and orange foods

Why? Because they are all rich sources of carotenoids. These are a group of nutrients which includes probably one of the more well-known, beta-carotene. The carotenoids are powerful antioxidants so not only keep us looking younger but support the immune system too.

There are plenty of carotenoid-rich foods around at this time of year including spinach, kale, pink grapefruit, sweet potatoes, broccoli, and carrots. Try to include at least one in your diet every day during the winter months. And the carotenoids also protect against sun damage, so eating more of these foods now can help to protect you through the summer months too.

And finally, don’t forget to take your vitamin D supplement throughout the winter for great immune support too!

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The essential Vitamin D – why is it so important?

January 30, 2023 / feelaliveuk / Leave a comment

Over the last couple of years, there’s been an increasing buzz around vitamin D. And for very good reason.

We’ve always known that vitamin D works with calcium to support healthy bones and teeth but we’re only really understanding just how essential it is for the immune system too.

Clinical Nutritionist, Suzie Sawyer, shares why vitamin D is so important for so many aspects of our health.

What is vitamin D?

Vitamin D is known as the ‘sunshine vitamin’ because it’s primarily produced on the skin in the presence of sunlight. However, The Department of Health have acknowledged that a massive 40% of the UK population are deficient in vitamin D, which is putting the nation’s health at risk.

Countries located in the Northern Hemisphere who lack sunshine, such as the UK, all have populations that are equally deficient. And, whilst a sunny holiday can certainly boost levels, because the body can store it, high factor sun cream can block its absorption and we simply don’t get enough Vitamin D throughout the year.

What does it do?

Interestingly, vitamin D’s most important function is the metabolism of calcium; both calcium and vitamin D are vital for the health of bones and teeth. Sunlight on the skin activates a pre-cursor to vitamin D and then it’s converted to the most active form of the vitamin – D3.

However, it’s not just the bones and teeth that need vitamin D – it also helps to regulate the body’s immune responses, protecting us against infections such as colds and flu. Not only that, more and more great things are being discovered about vitamin D; it’s also important for muscle strength, mood and healthy blood pressure and new research is being carried out all the time. Indeed, when the COVID virus appeared, there was so much more research on vitamin D and how it protected against poor health outcomes. Doctors are now unequivocal about its importance for the immune system.

Can I find it in food?

The most active form of this vitamin (D3) is the one produced by the sunlight on the skin. However, there are some food sources of vitamin D (D2) which, interestingly, are also foods high in calcium, which is very helpful. Plus, both forms of vitamin D are available in supplement form.

Top of the list of foods to eat are oily and bony fish such as salmon, sardines, mackerel, and pilchards. However, egg yolks and butter also contain vitamin D. Milk contains a little vitamin D but lots of calcium.

There is a small amount of vitamin D in green leafy vegetables, but again, they’re a good source of calcium.

Am I getting enough?

Around 40% of the UK population are thought to be deficient in vitamin D. This can manifest itself in a number of ways; rickets in children is becoming more prevalent, partly because of parents using strong sun cream, which is completely understandable. However, in order to improve levels of vitamin D within the body, just exposing the face for 15 minutes a day during the winter, can help.

Other conditions that are worsened by a lack of vitamin D are loss of bone mineral content, making fractures more likely and also an increase in bone pain and muscle weakness. Osteomalacia, or soft bones, is another condition on the increase in a younger age group. Women going through menopause tend to feel achier generally if they haven’t sufficient vitamin D. However, the strength of the sun is still not going to make sufficient vitamin D during the winter, so supplementation is encouraged during October to March as a minimum.

Does it keep you young?

Interestingly, research carried out in 2010[1] found that vitamin D may hold the key to long-lasting physical function. It would seem that of those studied (around 2,788 people in total) people with higher levels of Vitamin D had much better physical function as they aged, than those with lower levels.

Those with the highest levels of vitamin D were able to lead more active lives, demonstrating that it’s not just the bones that need vitamin D, but it’s needed for muscle strength and generally being able to keep physically active. Another great reason to supplement through the winter months.

Vitamin D is certainly one essential nutrient that should be shouted about so do make sure you are getting enough every day.

[1] Houston D et al, Better vitamin D status could mean better quality of life for seniors. Federation of American Societies for Experimental Biology 2010 (April 26).

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Menopause nutrition: what to eat to help support your transition

October 18, 2022October 17, 2022 / feelaliveuk / Leave a comment

shutterstock_157003715 middle aged woman smiling Nov15

As with most health issues, they can be multifactorial and sometimes take a while to get to grips with. This is certainly true when talking about menopause.

With over 30 possible symptoms associated with menopause, finding hormonal harmony in this often-difficult life stage, can sometimes be tough. However, a change of diet can be very powerful and effective.

Clinical Nutritionist, Suzie Sawyer, shares five foods than might help to bring hormonal harmony into your life.

Lentils

If you’re vegetarian or vegan, then hopefully lentils will already feature in your diet. They are an amazing source of plant protein and can easily be incorporated into many dishes.

Importantly, lentils are a rich source of phytoestrogens, plant foods that naturally contain properties that help balance oestrogen levels. Phytoestrogens are chemically similar to the hormone oestrogen, hence their effectiveness. Oestrogen levels naturally fall as women approach menopause and beyond, and it’s this issue that takes most of the responsibility for many of the associated symptoms.

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

If you’ve not used lentils before, then why not make some delicious and filling lentil soup, which is great for colder days. Importantly the protein content of lentils will keep you feeling satiated for much longer than a purely carbohydrate-based meal.

Flaxseeds

Also referred to as linseeds, flaxseeds tend to be the ground version which are great to eat during menopause. Why? Flaxseeds are especially rich in lignans which also have phytoestrogenic properties.

A spoon full of flax seeds

Additionally, flaxseeds are rich in the essential omega-3 fats which become even more essential during this life phase. Therefore, flaxseeds are great for hormone balance, can help reduce hot flushes and are very supportive of brain health; brain fog can be especially troublesome for women during this time. Sprinkle some flaxseeds on your cereal, natural yoghurts or put into a smoothie every day, for best effect.

Oily fish

Oily fish which includes salmon, sardines and mackerel are a great source of those all-essential omega-3s. However, it’s oily fish with bones, particularly sardines, that also provide a good source of vitamin D, very much needed for the menopause years. Levels of vitamin D really drop in the UK population during the winter months causing low mood, amongst other problems.

A range of foods containig omega 3 fats

Production of vitamin D is related to the neurotransmitter serotonin, our happy hormone, and a big issue for many women going through menopause is low mood and anxiety. It follows, therefore, that having more vitamin D in the diet is really important for women’s hormonal health, not to mention for the bones and teeth. However, it’s not possible to get sufficient vitamin D just from oily fish alone during the winter months, so supplementation is essential.

Broccoli

Broccoli is a member of the wonderful family of cruciferous vegetables which provide a myriad of health benefits, too long to mention them all.

However, for women struggling with menopause, broccoli can really come into its own. Broccoli (and all cruciferous vegetables) can play a major role in the body’s detoxification processes, including of oestrogen. This is important because the body needs to eliminate ‘old ‘oestrogens at the end of each cycle so toxins don’t build in the body and cause more symptoms.

Fresh,Broccoli,Soup

Broccoli is also very effective at helping the liver to detoxify. This is hugely important during menopause, as the body needs to expel oestrogens from the environment, known as xenoestrogens, that can cause even more imbalance and severe hormonal disruption.

Enjoy some broccoli (plus cauliflower, Brussels sprouts, and kale) as often as possible.

Natural yoghurt

As with all aspects of our health, the digestive system features at every level. If digestion is not working correctly, then nothing else will. This is especially true when talking about hormonal issues. Constipation can be a major problem during menopause, hence digestive health is key.

A bowl of natural yoghurt on a wooden background

Natural yoghurt is rich in probiotics, those all-important friendly bacteria that live within us and fulfil many different functions, including bowel regularity. They are fed by vegetables which are known as prebiotics. Another great reason for eating lots of broccoli!

Natural yoghurt is great for breakfast or with some fruit after a meal. Make sure you choose live yoghurt and especially those varieties without sugar or sweeteners.

Changing your diet is one of the first steps in addressing menopause misery and it can make a real difference to symptoms.

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Three nutrients to support your immunity this winter

October 3, 2022October 3, 2022 / feelaliveuk / Leave a comment

Close up of a doctor holding a blackboard with Immune System written on it in chalk

It’s feeling decidedly chilly outside! Unfortunately, winter is not too far away and with that normally comes the round of colds and infections. And we’re being warned that we could face lots of bugs this winter.

However, fore-warned is fore-armed in these situations so now is the perfect time to ensure you’re giving your body what it needs to fight off any invaders.

Clinical Nutritionist, Suzie Sawyer, shares her three top immune-supportive nutrients.

Vitamin D

This one has to be at the top of the list! We’ve learned so much more about vitamin D during and since the Covid pandemic, especially in terms of how essential it is for the immune system.

Clearly, we’ve had a good summer, during which time the body restore its reserves of vitamin D, as the sunlight hits the skin. However, not everyone is in the sun, and it’s not clear just how much the body stores, and reserves are certainly not going to last all winter.

A range of foods containing vitamin D

Vitamin D is found in eggs, oily fish, mushrooms and dairy produce and some fortified foods. However, it’s not in sufficient amounts and the body still needs to convert that vitamin D into the active D3 form which takes place in the kidneys. It’s no surprise therefore that it is recommended that everyone takes a supplement of at least 10 micrograms through the darker, colder months of October to March. This is the minimum amount to take – you may find you need to take much higher dosages, which is why it’s worth having your blood levels of vitamin D checked.

Vitamin C

Vitamin C is a real powerhouse within the immune system. It fulfils many functions but essentially supports the production of immune-fighting white blood cells. Vitamin C is water-soluble which means it leaves the cells quite quickly, hence it needs to feature in the diet very regularly.

It’s good to know, therefore, that vitamin C is widely found in fruits and vegetables. In fact, it’s in so many that there’s no real need to over-complicate things by picking and choosing those with the highest amounts!

A selection of fruit and vegetables high in Vitamin C

The best advice is to include plenty of colour in your meals and in this way, you’ll be eating a variety of fruits and vegetables and therefore essential nutrients. This is so important for health and, especially immunity, because fruits and vegetables are loaded with powerful antioxidants which help to protect the body.

The more stressed you are, the more Vitamin C is burned up by the body so if this sounds like you, you may find that it is helpful to take in even more Vitamin C by increasing your intake of fruits and vegetables.

Zinc

One of the reasons why zinc makes its way onto the immune powerhouse list is because it’s involved in almost every aspect of immune function. Without sufficient zinc, many white blood cell functions, critical to immunity, stop working.

Just like vitamin C, zinc possesses anti-viral activity so it can help protect us against colds and flu. However, the body needs zinc all the time within the body in order to do its work properly.

A range of foods containing the mineral Zinc

Zinc is widely available in plant and animal sources but not in the refined foods that many people eat in abundance. Try to include more whole grains in the diet such as wholewheat bread and pasta, quinoa, and buckwheat, plus beans, nuts, oats, and fish. Indeed, one of the highest food sources of zinc is oysters. So don’t wait until Valentine’s Day to eat some of these amazing aphrodisiacs!

Interestingly, zinc is involved in so many functions in the body, it can become marginally deficient quite easily. Common signs of this are white spots on the fingernails, frequent infections, hormonal disruptions, poor taste and smell, and skin problems.

Start your winter immune preparations now and hopefully you’ll have an infection-free season

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Five nutrients to include in your diet every day

March 14, 2022March 11, 2022 / feelaliveuk / Leave a comment

Funny,Portrait,Of,Young,Woman,With,Banana,On,Color,Background

Nature has provided an amazing array of nutrients. And it would be unfair to say that one is better than another because they all have a very valid place in helping to provide the body with great health.

However, there are certainly some superstars amongst them which are even more essential for our continued daily wellness.

Clinical Nutritionist Suzie Sawyer shares five of the best.

Vitamin D

Called the ‘sunshine vitamin’, we know the UK population is widely lacking in vitamin D, despite an active Government health campaign.

It’s not easy to get to sufficient vitamin D from sunlight alone, even during the summer, therefore it’s important to take a supplement all year round. With so much robust research on vitamin D, we understand even more about the essential role it plays in our health.

A range of foods containing vitamin D

Vitamin D is not just needed for bones and teeth but its part in supporting the immune system is unequivocal. Furthermore, if you’re feeling ‘sad’ you could be lacking in vitamin D. It’s important for our mood too.

Vitamin B12

As with all the B-vitamins, Vitamin B12 is needed for many of the body’s biochemical reactions. It’s primarily found in animal produce, making vegetarians and vegans potentially more at risk from deficiency, but anyone can be lacking in B12.

A range of foods containing Vitamin B12

If you’re lacking specifically in vitamin B12, then you might notice it more than with other B-vitamins. If you’re unusually tired or your nerves are frayed, then you might need more B12. If you’re vegetarian or vegan, a supplement is recommended, but for others, load up on liver, beef, tuna, sardines or fortified cereals and nutritional yeast.

Magnesium

If you’re suffering from muscle stiffness or poor sleep, the chances are you’re deficient in magnesium. Since it works in balance with calcium, in areas where the water is especially ‘chalky, many people are lacking magnesium.

A range of foods containing magnesium

Magnesium is an extremely busy mineral and plays an essential role in many biochemical reactions in the body. It’s needed for muscle relaxation hence poor sleep can result when there is insufficient magnesium in the body. If this sounds like you, then eat plenty of whole grains, green leafy vegetables, nuts, and seeds – all healthy foods too!

Zinc

Zinc is involved in around 300 different enzyme reactions throughout the body. In short, the body can’t function without zinc. Whilst many people know it to be essential for the immune system (which it is), zinc is very important for hormone balance, the skin, bones, hair, and protection from disease.

A range of foods containing the mineral Zinc

Zinc is rich in meat, seafood, eggs, dairy, whole grains, nuts, and seeds. Indeed, the best source of zinc is oysters, hence their reputation as being an aphrodisiac, linked to zinc’s role in hormone production. If you’ve white spots on five or more of your nails, you might be deficient in zinc, so do keep a watchful eye on intake.

Iodine

Iodine is a trace mineral so is only needed in small amounts, but it still plays a vital role in the body. Iodine is needed to produce thyroid hormones, for cognitive function and supports growth and development in children. In short, it’s needed from the moment of conception and throughout life.

As part of its role in producing thyroid hormones, it’s needed to control metabolism. If you’re struggling to lose weight or your hands and feet are permanently cold, you might be lacking in iodine.

A range of foods containing iodine

Part of the issue with getting sufficient iodine is that it’s not present in many foods. It can be found in dairy produce and fish such as cod and tuna. Seaweed is also a great source of iodine. Varieties include kelp, wakame and nori and are available in dried, flaked forms, which can easily be added to many dishes, without disturbing other tastes too much.

Take some time to review your diet, and ensure you’re not missing out on any of these essential nutrients.

Stay well.

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Boost your mood naturally this January: top nutrients to support your mood

January 17, 2022January 14, 2022 / feelaliveuk / Leave a comment

Happy woman outside in winter with energy

It’s that time of year again when we all tend to feel low in mood and generally lack-lustre. Grey skies and post-Christmas blues all contribute to these feelings. However, all is not lost!

There is an unequivocal link between what we put into our body nutritionally and how we feel and there are some important nutrients that can contribute to your mood.

This Blue Monday Clinical Nutritionist Suzie Sawyer shares her five top mood boosting nutrients and natural herbs, to help put a smile back on your face.

Omega-3 fats

We might not want to see the word ‘fat’ in January but, trust me, these are the good ones! The omega-3 essential fats are part of the brain’s cellular make up and are essential for mental wellbeing.

A range of foods containing omega-3 fats If you’re following ‘Veganuary’ or are already vegan, then you might want to add at least a tablespoon full of ground flaxseeds to your morning cereal as they are a very rich source of omega-3s. However, if you can eat fish, especially the oily kind, then omega-3s from these sources tends to be better absorbed by the body. As an example, wild salmon at least three times a week is recommended for you to notice an improvement in mood.

Vitamin B6

As with all the busy family of B-vitamins, Vitamin B6 fulfils many key functions within the body. As well as helping with hormonal balance, thereby improving mood, vitamin B6 is needed to produce serotonin, our ‘happy’ hormone.

A range of foods containing Vitamin B6

B-vitamins are water-soluble so need to be eaten really regularly. Food which is high in vitamin B6 includes fish, liver, bananas, starchy vegetables, and other non-citrus fruits. Why not cook a delicious root vegetable casserole including sweet potatoes, onions, parsnips, white potatoes, and broccoli. Add some vegetable stock, coriander and serve with cheddar cheese on the top. Root vegetables are all in season currently and this dish is certainly going to put a smile on your face.

Vitamin B12

If you’re vegan or just starting Veganuary, then do take particular note of vitamin B12. It’s only really found in animal produce and is essential for the production of serotonin.

A range of foods containing Vitamin B12

Interestingly, some vitamin B12 can be produced in the gut and fermented foods may encourage this process. Foods such as tempeh and tofu (great in a delicious Thai curry or stir-fry), miso soup and sauerkraut are your friends in this respect and will also provide plenty of other health benefits. However if you follow a vegan diet, a B12 supplement is recommended.

Vitamin D

Known as the sunshine vitamin because it’s produced on the skin in the presence of sunlight, vitamin D is deficient in the UK population especially during the winter months. As well as being essential for healthy bones, teeth, muscles and immunity, research has also found it be essential for mood. So, there’s certainly a physiological reason why we often feel low during January.

A range of foods containing vitamin D

Whilst you can get some vitamin D from a few foods, namely oily fish, milk, and mushrooms, it’s not nearly sufficient for the body’s needs. Therefore, it’s important to supplement with vitamin D (at least 10 micrograms daily) if you want to feel brighter.

Ashwagandha

The herb ashwagandha is known as an ‘adaptogenic’ herb. This means it helps the body better cope with stress and improves energy levels. However, this effect also helps improve mood (it’s often recommended for people suffering from depression), and generally encourages people to feel more balanced. It’s found only in supplement form.

shutterstock_1181447482 ashwagandha Feb19

However, it’s also worth noting that if you’re feeling low, it’s generally not just one food or herb that makes all the difference: it’s generally a cumulative effect. Nutrition also needs to be combined with lifestyle changes; why not write down a list of things that make you happy and things that you are grateful for. Even if it’s only having clean sheets on the bed more often, small changes can have big effect.

So, help your mood naturally by including these nutrients more frequently into your diet.

Stay well.

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

All images: Shutterstock

How to boost your immunity this Christmas

December 20, 2021December 20, 2021 / feelaliveuk / Leave a comment

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Whilst it’s traditionally the season to be jolly, Christmas is also the time of year when colds and nasty bugs proliferate. And this year is no exception, plus there is the ongoing risk of more Covid infections.

It’s certainly time to boost defences this festive season and there are many ways that you can support your health through diet and lifestyle changes.

Clinical Nutritionist Suzie Sawyer shares her five top ways of boosting immunity this Christmas.

Take a Vitamin D supplement

In terms of supporting the immune system, this is probably one of the best defences you can employ. With so much research on vitamin D now emerging, the essential role this vitamin plays within the immune system is unquestionable.

Yellow,Pills,Forming,Shape,To,D,Alphabet,On,Wood,Background

Whilst Government guidelines recommend a minimum supplementation of 10 micrograms daily, many people need more than this. If possible, it’s worth having your blood levels checked by the doctor. However, if you have lots of aches and pains or are suffering with seasonal affective disorder (SAD), chances are you may need more vitamin D for a while. In terms of diet, mushrooms are a good source of vitamin D so try to add these to your festive menus.

Eat plenty of colour

Vitamin C is another essential nutrient to help support the immune system and it’s rich in most fruits and vegetables. If you’re eating plenty of colour, then the chances are you’re getting sufficient vitamin C.

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However, vitamin C is quickly lost from the body and is also utilised more during stressful times; unfortunately, as we know, Christmas can be challenging for many of us. Why not give your vitamin C levels a boost by enjoying a daily vitamin C-rich juice including apples, celery, carrots, and parsley to really get the day off to a healthy start?

Try to ensure that as many meals as possible contain green leafy vegetables, carrots, peas, sweet potatoes, or butternut squash. These vegetables contain beta-carotene which is turned into immune-boosting vitamin A, as needed, as well as providing loads of vitamin C.

Enjoy some R & R

Stress raises cortisol levels which in turn can suppress the immune system – definitely not what you need right now! It’s important, therefore, to try to keep everything balanced and take some time out to rest and recuperate.

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

This is often difficult if you have a really busy life and/or have young children demanding your attention. However, just taking 10 minutes out to lie on your bed and do some deep breathing, meditation or listen to some music, can work wonders.

Having a warm bath before bedtime and adding some Epsom salts which are rich in relaxing magnesium, can also have an amazing restorative effect. Try to find what works for you and practice it every day.

Take some exercise

Moderate exercise helps to increase production of viral-fighting immune cells. This doesn’t mean spending hours tormenting yourself in the gym, but just taking regular exercise that raises the heart rate.

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

Walking is an incredibly effective form of exercise. It helps to maintain strong bones and supports your mental wellbeing. It’s also important to do some form of resistance exercise, which is especially key for ladies during and after the menopause; women can lose as much as 30% of their bone mass after menopause. Lifting a few hand weights, doing some weighted squats, or using your own body weight in postures which form part of a yoga practise such as plank can really help.

Support your mental wellbeing

There’s so much being discussed right now around mental wellbeing which is a positive change. However, many people are still unwilling to admit they’re struggling. If this sounds like you, then are many walking and talking groups, or online forums you can join, which can provide much needed support. The most difficult part is admitting that you have a problem. If you reach out, there is plenty of help available.

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If anxiety is a problem for you, then both the herbs Rhodiola and Ashwagandha are incredibly effective at calming the nerves. They are known as adaptogenic herbs, which means they help to manage the stress response and reduce cortisol levels. Both are available in supplement form.

Prevention is always better than cure so ramp up your immunity defences this festive season and enjoy a healthy Christmas.

Stay well.

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

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Seasonal eating in November

November 22, 2021November 19, 2021 / feelaliveuk / Leave a comment

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In the same way that we feel the outer effects of the changing seasons, especially when the temperature drops, the body also feels the disruption internally.

For this reason, nature has very thoughtfully provided seasonal foods to support the body the best way that it can.

Clinical Nutritionist, Suzie Sawyer, shares three delicious seasonal foods, perfect for now.

Goose

Whilst there may be a ‘run’ on turkeys early this year, there has been little mention of goose. So, it may be worth changing things up a little this year, both for traditional Christmas fayre, and for pre-Christmas celebrations.

Whilst goose meat is much higher in fat than turkey, much of it is lost during cooking. However, the fat content is still comparable to many cuts of red meat.

Roasted goose on a plate

In terms of nutritional content, goose is a rich source of iron, which is frequently deficient within the UK population, especially in young women. Plus, protein content is the same as turkey (really good) at 20 grams per 100 grams. From a mineral perspective, it’s high in bone-loving phosphorous, plus goose delivers plenty of energy-giving vitamins B1 and B6.

Roasted goose is delicious. Consider including roasted chestnuts both for their wonderful, slightly sweet taste but also rich nutritional value. Chestnuts are particularly high in trace minerals that are essential for overall health.

Butternut squash

Butternut squash is probably one of the most popular of the squash family, with other members including pumpkin, cucumber, and courgette. As with all root vegetables in season at this time of year, butternut squash provides a great source of sustained energy, plus it’s low in fat and high in nutrients.

shutterstock_226218175 butternut squash Dec15

As with all the orange-coloured vegetables, they’re a rich source of beta carotene which is turned into vitamin A as needed by the body. Vitamin A is essential for good vision (especially night vision), the immune system, healthy skin, and protecting mucous membranes, especially those associated with the lungs.

What to do with butternut squash? There’s certainly no shortage of options. They add an amazing flavour to risottos, soups, pasta, and curries. They are also simply delicious baked and mashed with some cinnamon or nutmeg and a little cream, for a real treat.

Mackerel

With the UK population being wildly deficient in the essential omega-3 fats, mackerel could really help improve the nation’s health in this respect. Mackerel is not only a great source of omega-3s but also the minerals zinc and selenium (both also lacking). Selenium is essential for good heart health as are the omega-3s. Plus, mackerel does provide some much-needed vitamin D, especially through the winter months. Even better, mackerel is often fished from UK waters.

Fresh mackerel with lemon and herbs on foil ready to be baked

Of all varieties of fish, mackerel probably has one of the strongest flavours, therefore works really well with other equally strong ones, including various spices. Sharp flavours such as lemon complement well. Because mackerel is fairly rich down to its fat content (predominantly the omega-3s), then rich, buttery sauces are certainly not recommended.

So, enjoy some wonderful flavours and amazing health-giving nutrients by eating seasonally this November.

Stay well.

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

All images: Shutterstock

Have a healthy gut

Nutrition is key

Keep it colourful

CoQ10 is great for oral health

Keep them clean!

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Put the nutrients in

Herbal helpers

Resistance training

Don’t forget to stretch

Put out any fires

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Keep the body warm internally

Eat plenty of Vitamin C rich foods

Get some herbal help

Take exercise in the fresh air

Protect yourself with red, green, and orange foods

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What is vitamin D?

What does it do?

Can I find it in food?

Am I getting enough?

Does it keep you young?

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Lentils

Flaxseeds

Oily fish

Broccoli

Natural yoghurt

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Vitamin D

Vitamin C

Zinc

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Vitamin D

Vitamin B12

Magnesium

Zinc

Iodine

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Omega-3 fats

Vitamin B6

Vitamin B12

Vitamin D

Ashwagandha

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Take a Vitamin D supplement

Eat plenty of colour

Enjoy some R & R

Take some exercise

Support your mental wellbeing

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Goose

Butternut squash

Mackerel

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