How to stay healthy and fit through the crisis

WOman holding a weight in one hand and plate of fruit and veg in the other

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

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

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

Load up on fruits and veggies

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

A range of fruits and vegetables

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

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

Sweet potato shepherd's pie

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

Take a vitamin D supplement

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

Vitamin D and a sunshine symbol written in the sand

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

Sleep and rest well

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

Close up of a woman asleep in bed

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

Woman with legs crossed sitting on bed meditating

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

Warm yourself from the inside

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

Glass of water with lemon

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

A cup of camomile tea and camomile flowers next to it

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

Get some exercise

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

Close up on woman's trainers walking in forest

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

A woman practising yoga in her living room

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

Stay well.

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Eat well: five ways to overhaul your diet

Close of up happy woman eating breakfast bowl of porridge and banana

We can all get ‘stuck in a rut’ with our diet at times.  Maybe you have run out of ideas as to what to eat or get confused as to what’s good and what’s not. Or perhaps you are struggling to get your normal food items during the current situation.

This may be the time to try some new foods or mix it up and try some different meal ideas and recipes.

Clinical nutritionist, Suzie Sawyer, shares her five top tips for overhauling your diet for maximum health benefits.

Add some mood-boosting foods

During these rather glum times with everyone feeling low in mood, give yourself a turbo-charge with these foods to help put a smile on your face.  First-up is salmon; oily fish is loaded with mood-boosting omega-3 fats.  Plus, it’s so easy to cook. The simplest way is baked in the oven with some lemon juice and chopped chives or tarragon.

Fillet of salmon with some steamed asparagus

Bananas are high in vitamin B6, needed to produce brain neurotransmitters.  Why not added some chopped bananas to your morning cereal or porridge or eat as a mid-morning snack?

Squares of dark chocolate

Treat yourself to some dark chocolate. It contains tryptophan – an amino acid which produces our happy hormone, serotonin. There’s much research to suggest that people who eat dark chocolate suffer fewer depressive symptoms.  You can officially now eat dark chocolate guilt-free!

Look after your liver

Liver health is key to feeling happy or sad; if your liver is sluggish, then you can feel ‘down in the dumps’. Vitamin C-rich foods such as grapefruit, lemons, limes and oranges are all liver-friendly.

Citrus fruits including lemon, orange and grapefruit

Additionally, berry fruits and green foods such as leafy vegetables as well as green algae, including chlorella, really aid good liver detoxification.  Why not whizz up a morning smoothie and throw in as much as you can, plus include some powdered chlorella and hemp protein to power-up your morning?

Eat enough protein

People often think about carbohydrates for energy, but protein is equally as important.  Crucially, protein is needed for good immune-system function, especially key right now.  Make sure you’re eating some protein at each meal, whether from animal or vegetable sources.

A range of food high in protein

Fish, poultry, eggs, dairy, meat, offal, soya, beans, legumes ……. there’s so much choice.  Plus, grains contain some protein; quinoa is especially protein rich.  However, whilst pasta does contain some protein, if you’re making a dish with just a tomato-based source and nothing else, then it’s best to add some other protein source. Protein also keeps you feeling fuller for longer, so you’ll not be looking for snacks during the day.

Keep your immune system in good shape

We know protein is essential for a good immune system.  However, there are other nutrients equally as important.  Vitamin A, Vitamin D, Vitamin C and the mineral zinc are top of the list.

A range of colourful fruit and vegetables

Red, yellow and orange-coloured fruits and vegetables are rich in beta-carotene which the body turns into vitamin A as needed, so carrots, sweet potatoes and peppers are your best friends right now.  The most useful source of vitamin D is from sunlight, which is sadly lacking at the moment, so ensure you’re supplementing daily to keep your immune system in good shape.

A range of colourful fruit and veg rainbow

Vitamin C is found in most fruits and vegetables so check your plate at every mealtime to ensure you’re eating part of a rainbow.  Plus, zinc is found in seafood, whole grains, eggs and red meat so keep a check on how much you’ve got in your diet.  Its advisable to be supplementing with a good multivitamin and mineral as it’s especially important to plug any nutrient gaps.

Keep it simple

Overhauling your diet doesn’t need to be over-complicated.  Sometimes just taking simple steps can make a whole difference.  For example, one of the best investments you can ever make is to buy a slow cooker.  You can literally throw everything in at the start of your day and you’ll have a delicious meal by dinner time, with very little effort.  All the nutrients are retained because it’s cooked in the same pot.

Slow Cooker with chicken legs and vegetables

Stir-fries, one pot meals, and simple pasta meals take very little time.  Try to have some frozen fruits and vegetables in the freezer – their nutrient content is great – so you’ll never be without your rainbow!

So, with a few simple dietary changes, you can really boost your energy, immunity and overall health during the coming weeks and months.

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The importance of being kind: to others and to yourself

Hands surrounding a heart shaped world globe to represent kindness

Most of us try to be kind to others especially our partners, family and friends most of the time. However, within our stressful lives, we’re often so busy making sure everyone else is ok, we forget to think about ourselves. 

Being kind to yourself is so important for overall health and wellbeing.

Clinical nutritionist Suzie Sawyer shares some everyday ways you can bring more kindness into your life.

 

Be kind nutritionally

Your body will reward you with good health if you show it some love and kindness.  Be honest with yourself; are you simply eating to live, often on the run, without thinking about putting the right fuel into the body?  Every mealtime is an opportunity to take in precious nutrients the body needs to keep well. Right now, during the winter months, it’s also important to be looking after the immune system.

A range of colourful fruit and veg rainbow

Think about colour variety on your plate; that will ensure you have lots of different nutrients from colourful fruits and vegetables.  Cook up some warming winter soups which will last a few days.  You don’t need to overthink them – just throw in as many vegetables as you’ve got in the fridge (frozen is good too).  You can also add some beans, lentils or barley to give them ‘bulk’.  A thick soup is a very nutritious meal all-in-one.

Be kind to the environment

Thinking about the environment and cutting down on the amount of animal produce you consume is also an act of kindness to yourself.  Being completely vegan is not necessarily a good idea for health as it can lead to nutrient deficiencies and it certainly doesn’t suit everyone.  However, reducing intake of animal produce, and including more plant-based foods, is great for both your health and the environment.

A range of milks made from nuts

Cow’s milk can cause inflammation in the body, especially in people with existing eczema, asthma or joint issues.  Dairy produce can also disrupt hormones.  Therefore, try to include plant-based milks such as almond, coconut, soya, hazelnut and oat.  Equally, red meat is high in saturated fat and quite tough on the digestion, so reduce the amount you’re eating. For protein foods, choose sustainably sourced fish, beans, soya produce, organic poultry and eggs.

Be kind to your soul

Do things that make your heart sing!  We can sometimes get so entrenched in everyday life that we forget to enjoy ourselves!  Long work hours and busy lives leaves little time for ‘play’.  However, it’s important to have time doing what you love and that genuinely feeds your soul.  Why not take up a new hobby, something you’ve always wanted to try, however diverse that may be?

Close up of a tap dancer to represent new hobbies

Perhaps it’s joining a singing group or doing something creative; there’s no end of choices.  Start by writing a list and then work your way through.

Be kind to others

If you choose to be anything, choose to be kind. There’s a famous saying: ‘Two wrongs don’t make a right’.  Not everyone is good and kind in this world but if you set your intention to be kind to others, you will be rewarded, and the right people will gravitate towards you.  You know how pleasurable it feels when you do something good for someone, however small, to help them through their day. And it can make a real difference to how someone feels.

A group of happy volunteers

Why not think about volunteering?  It can bring so many rewards and you often learn new skills on the way.

Be kind to your mind

Spending hours on social media is not being kind to your mind.  In fact, it can be very disruptive emotionally.  Plus, being exposed to blue light emitted from electronic devices, upsets sleep patterns. Even using a tablet to read a novel is not ideal if your overall exposure to devices goes into many hours a day.

Close up of a woman in lotus position meditating

Practicing meditation (and it does take practise) is one of the best things you can ever do for your mind.  Just like the body, the mind needs time to rest. It seems to be getting more of challenge to quieten the brain.  However, once you’ve mastered it, you only need to find around 20 minutes a day to meditate.  The results will be astounding, and you’ll sleep better and more peacefully for sure.

Being kind to yourself and others comes in many different forms but actively practising this in all areas of your life will be uplifting and rewarding for you and those around you.

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Natural ways to a stress-free Christmas

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

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

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

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

Load up on magnesium

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

A range of foods containing magnesium

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

Try some calming herbs

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

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

Mozzarella, tomato and basil salad

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

A bunch of fresh rosemary and dried rosemary in a pot

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

Make time for relaxation

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

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

Close up of a woman in lotus position meditating

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

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

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

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Christmas food planning: top ideas for healthy sides and snacks

Woman preparing christmas dinner

We hardly need reminding that there’s just one month to go until the big day! There’s always so much to do, not least when it comes to food planning. 

However, it’s not too late to conjure up some healthy snack ideas and side dishes for your Christmas meal.

Clinical nutritionist Suzie Sawyer offers five deliciously healthy suggestions.

Keep your blood pressure low with cauliflower cheese and walnuts

A traditional Christmas meal is probably one of the most stressful anyone will ever have to cook!  There’s huge expectation and excitement around it, plus trying to have each dish ready for the same time is not easy.

Close up of cauliflower cheese dish

Cauliflower cheese as a vegetable side is always popular, but why not add a healthy twist with some chopped walnuts scattered over the top.  Walnuts are rich in omega-3 fats and have been found to help reduce blood pressure.  Plus, cauliflower is a member of the super-healthy brassica family, and is packed with energising B vitamins, fibre and the mineral magnesium.  This dish can also be made and cooked ahead – just put under the grill at the last minute to heat through.

Get your circulation flowing with gingered sprouts

No Christmas meal is complete without sprouts!  Whether you love ‘em or hate ‘em, there’s no denying they are quintessentially Christmas.  Many people have a gene which makes sprouts taste bitter.  Therefore, why not mask that flavour by adding some ginger and orange?

Sprouts are hugely healthy, containing plenty of vitamins and minerals.  However, they also aid liver detoxification, which might be helpful around Christmas time.

Sprouts dish with ginger

With this vegetable side simply cook the Brussels lightly for about 5 minutes and then toss them in crushed ginger, soy sauce and a little orange juice.  Ginger is a wonderfully warming spice which helps blood circulation around the body, delivering nutrients where they’re most needed. None of your guests need to complain about the bitter taste of sprouts again!

Boost your immunity with Santa on a stick

It’s not the usual way we visualise Santa! However, for the younger guests (and slightly older too!) why not offer banana and strawberries in the shape of Santa?

Many people find Christmas pudding far too rich so what better as a healthy and super-easy alternative?  Bananas are always popular and are loaded with heart-healthy potassium.  Plus, strawberries contain some of the highest amounts of immune-boosting vitamin C of all fruits.

Chopped strawberries and bananas

Simply find some long sticks, halve a strawberry for his hat, add three slices of bananas for the body, and add some chocolate drop eyes and buttons as you see fit.  It will certainly bring a smile to everyone’s face and provide a healthy dessert option.

Spice up your greens

Kale often gets overlooked when planning the Christmas meal as it can taste quite bland.  Plus, if not cooked properly, the leaves are tough to eat.  However, why not spice up your kale with some garlic and sesame seeds?  Garlic is great for keeping blood pressure in check and sesame seeds are full of bone-loving calcium.  Kale, of course is another member of the brassica family and is loaded with anti-aging antioxidants; very helpful during the stressful Christmas period.

Kale dish with sesame seeds and ginger

Make sure you blanch the kale for about three minutes and then stir fry it with crushed garlic and sesame seeds.

Turbo-charge your day with maca

The herb, maca, is often referred to as natural caffeine.  This is because it will certainly provide a boost of energy without the side effects of caffeine.  Maca also has many other health benefits including helping to balance hormones, boosting libido and managing the stress response.

Pot of maca powder and glass of milk with maca

You can make a delicious maca shot by using almond or coconut milk (700 ml of either), blended with six dessert spoons of Maca Powder.  It will certainly stop your guests from falling asleep after lunch!

So, enjoy creating a range of healthy and delicious sides and snacks this festive season.

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Why eating more vegetables is so good for you

Happy woman holding a brown paper bag of vegetables in her kitchen

There are many reasons why vegetables should feature very highly in your daily diet. Packed full of nutrients, the range of vegetables available to us all year round makes including them in our meals every day pretty easy.

This month why not take the Veg Pledge and increase your vegetable intake?

Clinical Nutritionist Suzie Sawyer shares five great reasons why you should.

Vegetables are loaded with nutrients

Vegetables are the most nutrient-dense food groups on the planet.  The human body needs around 45 nutrients daily (including water) and a very large proportion of these are found in vegetables.

A range of vegetables on a wooden background

If you eat a wide variety of vegetables, then you’ll certainly be loading yourself up with a good range of nutrients.  First up are vitamins, most of which can’t be made in the body so have to be eaten very regularly.  Vitamins such as A, C, and E are all key for the immune system. The B vitamins are needed for energy and a healthy nervous system and brain. Vitamin D is essential for healthy bones and teeth.  And that’s just the beginning!

The body contains a range of trace minerals that are utilised for many body functions, so must be eaten regularly as well.  Calcium is the most abundant mineral in the body, with most of it being stored in the bones.  Magnesium is key for bone health but also for the heart. Potassium and sodium should also be in good balance to support our cell make-up.

Vegetables are packed with antioxidants

Antioxidants protect the body against free radical damage.  Free radicals come from the environment but also from within the body.  Whilst the body has its own antioxidant systems, it needs more protection from foods we eat, including vegetables.  The richer and darker the colour, the more antioxidants the vegetable provides; broccoli and kale, for example, are packed with antioxidants.

A range of orange vegetables

The colour of the vegetable also gives a clue as to the different types of antioxidant it contains.  For example, orange and red vegetables contain lots of carotenoids. Some of these are turned into vitamin A in the body. Others serve to protect the body against disease, the aging process and from nasty bugs and infections.

Vegetables are loaded with fibre

We need around 30 grams of fibre in the diet each day to help the digestive tract run smoothly.  Fibre is also needed to aid liver detoxification, balance blood sugar levels and keep cholesterol levels in check, just for starters.

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

Foods contain soluble and insoluble fibre, and we need both, but vegetables contain high levels of soluble fibre.  As an example, there’s around three grams of fibre in a cup of cauliflower so the body needs plenty more from food sources to keep the levels topped up. There are of course other foods, especially whole grains, which contain plenty of fibre.

Vegetables are good for the environment

There’s so much research to suggest that adopting a primarily plant-based diet is very beneficial for health.  However, with climate change and environmental issues of real concern right now, eating more vegetables and less meat is seen as a very good thing.

close upof woman carrying basket of in season fruit and vegetables

Ideally, we should be trying to eat foods in season.  We’ve got very used to being able to eat a whole range of vegetables throughout the year due to the wide availability. Farmer’s markets and local growers should be supported as much as possible and are the best places to find in-season, fresh produce.  Plus, if you can find organic growers then you’ll be reducing your own intake of pesticides and well as being kinder to the environment.

Make vegetables the main event

You can use vegetables in so many ways, not just as side dishes, but also as mains.  Think vegetable curries, risottos and soups or put some of your favourites in a slow cooker with some stock for a lovely warming winter meal.

A bowl of vegetable soup surrounded by vegetables

The varying and wonderful tastes of vegetables can also be enhanced with plenty of delicious and health-giving herbs and spices.  For example, why not try garlic, ginger,  chilli, turmeric, paprika, basil, rosemary or sage. There are so many herbs and spices that can be added to vegetables to both enhance taste and have additional health benefits so get creative!

CLose up of a pestle and mortar surrounded by herbs and spices

 

Eating delicious food is one of life’s pleasures and there are certainly many ways to make vegetables tasty and a big part of your everyday diet. Five-a-day is the minimum you should be aiming for but the more the better!

So, take the veg pledge and enjoy creating vegetable-based dishes this season.

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Self-care this autumn: top nutrition and lifestyle tips

Happy woman outside in winter with energy

We’re coming into the harsh seasons; the ones that can take their toll on your body, affecting how you look and feel. 

Autumn and winter weather tend to put more stress on the body because it’s naturally trying to keep warm, whilst protecting itself from all the nasty bugs flying around.

Clinical nutritionist, Suzie Sawyer, shares five ways you can keep give yourself some autumn kindness.

Eat warm

It’s not just the seasons that change. The body also requires different foods at different times of year to maintain optimal health.  Energy levels tend to be lower at this time of year, so the body needs the right foods to kickstart metabolism and avoid any duress.

It’s not about over-indulging in calorie-dense, nutrient-poor snacks. Instead give the body warming foods.  For example, out go salads and in come hearty soups, which contain filling grains and beans, as well as vegetables.

Close up of woman's hands holding a bowl of warming soup

Warming spices are also needed at this time of year.  It’s no coincidence that cinnamon and nutmeg are traditionally Christmas spices, when the weather is generally cold.  Ginger is also another wonderful spice for warming the body. It’s a natural anti-inflammatory and helps blood flow around the body, improving circulation.

Be kind to your liver

In naturopathic medicine, the liver is the organ of anger.  It makes sense, therefore, if you’re not being kind to it, it’s going to let you know.  Low energy, dull skin and poor digestion are often signs that the liver is distressed.

Asparagus tied in a bunch

Being kind to your liver means feeding it with liver-loving foods and herbs.  Both Jerusalem and globe artichokes are great for liver health.  Additionally, green tea, dandelion coffee, asparagus, parsley, milk thistle and chlorella help the liver’s natural detoxification processes and help protect it from damaging toxins.

Love your brain

The brain uses around 30% of our total energy intake.  Therefore, it needs to be frequently fuelled with nutrient-dense foods, particularly whole grains and omega 3 fats.

A range of wholegrain foods

Wholegrains such as oats, rye and barley, contain plenty of B vitamins, all of which are needed in different ways for good brain health and function.  Plus, they’re energy-dense, providing glucose that the brain loves.  Additionally, the brain contains lots of omega-3 fats, so these need to be eaten very regularly to ensure you’re treating it kindly.  Oily fish such as salmon, mackerel and sardines are the order of the day or try flaxseeds and pumpkin seeds if you follow a vegetarian diet.

Feel gratitude

It’s very easy to moan about life and our ‘lot’.  Indeed, daily life is tough with many challenges along the way.  It’s therefore all too easy to get bound up in everyday problems and forget to be thankful for everything that’s good in your world.

A close up of a typewriter with the word gratitude typed

Being grateful is a wonderful way of being kind to yourself.  Even if it’s only being grateful for a good cup of coffee or a nice message someone has sent you.  It’s always good to write or say out loud three things every day you are grateful for.  It will soon put a smile on your face.

Prioritise sleep

This is probably one of the kindest actions you can give your body.  Sleep is essential to restore and repair.  We know how debilitating it is when we have a run of bad nights, which may even lead to insomnia.

Close up of a woman asleep in bed

Good sleep invariably must be worked for.  Electronic equipment needs to be turned off completely two hours before bedtime.  Then try having a warming bath, reading a book, putting lavender on your pillow or listening to a sleep app. Eating a few almonds before bedtime helps produce the sleep hormone melatonin which in turn will aid your sleep. Meditation is also another helpful measure you can take. Find whatever works for you and enjoy peaceful slumbers.

So, practise being kind to yourself this autumn – your body will certainly thank you for it.

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