Hello April...

We hope you have had a lovely Easter break and enjoyed some time to recharge and relax.  Our team are still having a short break and will be back on Wednesday 3rd April.

Tips on healthy eating…

Eating a nutritious and balanced diet can benefit you in so many ways and can serve as a powerful preventative measure against a range of diseases in the long run.

Eating a healthy diet is not about strict limitations or depriving yourself of the foods you love. It is more about having more energy, feeling better about yourself, improving your health, and boosting your mood. 

THE MAIN PRINCIPLES OF A HEALTHY DIET

We all know that the principles of eating a balanced and healthy diet are good for us, and even though we all have different tastes, dietary tastes and preferences, these can be adapted to suit you.

The main principles are to have a diet that: 

• Includes fruit and vegetables that can be fresh, tinned, dried or juiced – aim to eat at least five portions of fruit and vegetables every day. They contain vitamins and fibre that can help prevent some cancers

• Includes protein-rich sources such as beans, lentils, peas, eggs, nuts, meat, fish and soya 

• Includes dairy or fortified alternatives, which include milk, cheese, yoghurt or fromage frais 

• Includes plenty of fibre-rich food, especially whole grains, which can be found in wholemeal bread, wholegrain breakfast cereals, brown pasta or rice, nuts, seeds, fruits and vegetables. Fibre keeps your digestive system healthy too.

• Has mainly unsaturated fats and oils – found in olive, peanut and canola oils, avocados, nuts and seeds. 

• Minimises foods and drinks high in fat, salt and sugar.  Includes plenty of fluids. These maintain brain, body and digestive health. Water, skimmed, and semi-skimmed milk are the best options. You should aim for six to eight glasses a day. 

• Doesn’t have excessive salt. Salt is added to many processed foods for texture, flavour and preservation. A high salt intake is strongly linked to high blood pressure, which can cause strokes and heart attacks. 

‘HEALTHY EATING CAN KEEP YOUR BONES AND JOINTS STRONG, KEEP YOUR IMMUNE SYSTEM STRONG, AND HELP YOU SLEEP BETTER. A HEALTHY DIET ALSO TENDS TO BE MORE ENVIRONMENTALLY SUSTAINABLE, AND WE CAN ALL DO OUR BIT FOR THE PLANET.’  

Applying the above mentioned principles will ensure your diet is balanced and healthy.  

In the UK, our healthy eating model is called the Eatwell Guide. Developed scientifically and using modelling to look at the balance of different foods and drinks, this guide provides the nutrients the body needs in the recommended amounts. 

VEGETARIAN AND VEGAN DIETS

Vegetarian and vegan diets have become increasingly popular nowadays and some research suggests that these diets may reduce the risk of heart disease. A healthy, balanced vegetarian or vegan diet usually includes plenty of vegetables, pulses and wholegrains and is therefore rich in fibre and low in saturated fat. It is important to note that some vegetarian options can also be high in saturated fat, salt and sugar. 

MAKING THE CHANGE

A healthy diet and an active lifestyle will ensure you live longer and feel better. It also helps keep your brain functioning properly and can promote good mental health.  

Switching to a healthy diet doesn’t mean you must eliminate foods you enjoy and you don’t have to change everything all at once. A better approach is to make a few small changes at a time. Have achievable goals, setting yourself small manageable steps, like eating more vegetables at dinner or having a piece of fruit instead of chocolate. As your small changes become a habit, you can continue to add more healthy choices.

Learn more

Boost your brain!

Use the new season to assess your diet and ensure you are getting enough of the right foods to aidbrain and cognitive functions.Top ‘smart foods’ include blueberries forantioxidants and vitamin C. Blackcurrants for vitamin C.Oily fish such as salmon, mackerel and sardinesfor omega-3 fatty acids.Nuts and seeds for vitamin E and wholegrain foods such as brown pasta and granary bread to give the brain a steady supply of energy through slow glucose release.Finally, don’t overlook water. Dehydration can shrink brain tissues and damage concentration.

The importance of Vitamin D

A lack of vitamin D isn’t normally obvious in adults. Signs and symptoms might include:

• Fatigue.

• Bone pain.

• Muscle weakness, muscle aches or muscle cramps.

• Mood changes, like depression.

However, you may have no signs or symptoms of vitamin D deficiency.

Vitamin D3 plays a vital role in our bone health. Without this vitamin, we cannot absorb calcium from our diet which is essential for strong bones and teeth, as well as a healthy, balanced immune system.Low vitamin D levels are very common in the UK population during the winter months. Strong sun (over UV3 index) to exposed skin with no sun lotion on can produce up to 20,000 iu in 30 mins. This can only happen in UK in the summer from April to September, 11AM-4PM (your shadow needs to be shorter than you to make vitamin D). Our 4000 iu sub-lingual tablets are like a daily dose of 5 minutes strong sunshine.Available to purchase from reception or online* today!

*To buy ONLINE (simply add ‘Andrew Whittaker’ as your practitioner to complete a purchase)

Buy online here…