Spring clean your health

Happy days are here again, as spring finally decides to show up. 

It hasn’t been the greatest start to the spring season. We have had rain, dusting of snow, hail stones, thunderous storms, and icy blast in one week. This makes one wonders what we ever did to nature, to deserve a weather like what we have had.

The sun is finally here, today was a very mild day, I had short sleeves on and for the first time had no jacket. I noticed a few people clearing out their garden, and washing the patio.
Spring cleaning is a term we are familiar with, getting the hoover out, airing the cupboards, and cutting the grass. How about going a step further and spring clean your healthy habits?

today's article provides tips on how we can get ready for spring without feeling the strain of too much pina colada and ice lollies. Personally I have increased my activity levels because I know that I cannot always say no to that extra helping of BBQ chicken. 

Here are 9 sure ways to ensure that your body keeps working throughout Spring and well into summer.

1. Embark on a mini detox:

By doing this, I am able to clean out my gut, and bowels to  ensure that my body is in the right shape. I am easily bolted, so detoxing takes care of that. I completed my 9 days detox last, See the article here: How I lost 5kg in 9 days.

2. Take up a dance class: 

It may be too warm to be stuck indoors on gym treadmill, why not make your work out exciting by joining a dance class. A recent research from the University of Brighton suggests that as well as being great at burning calories, dancing can help to improve emotional wellbeing and reduce fatigue. Choose whatever works for you, street dance, ballet, contemporary, etc. You will be amazed how much lighter and happier you become from dancing. 

3. Explore with seasonal Vegetables:

I am sure you have heard it a 1000 time, having 5 potions of     fruits and vegetables helps fights diseases. Now is a good time to whizzed up some yummy salads, use seasonal vegetables from your local famers. Local vegetables are fresher and taste better as they have not travelled thousands of miles to get to you.

4. Venture Outside:

Take your exercise outdoor, make the most of the lighter evenings and avoid sitting in front of the TV after supper. Boost your fitness level by walking briskly, jogging, running,  cycling or swimming. 

5. Boost your mood:

If you have been suffering from low mood and depression brought on by the winter weather, boost your level of feel good hormones by eating oily  fish such as tuna, mackerel, and salmon. This is because they contain the feel good hormones serotonin. If you do not like fish get a good omega 3 supplement. Why not try the Artic Sea Omega 3 supplement

6. Improve your skin's health: 

Having the heating on during winter, leaves the skin dry and dehydrated. this leaves the skin looking dull.  To bring back your skin's natural glow, begin a cleansing routine.  Deep cleanse daily before bed and finished up with a light moisturiser. This restores the radiance lost from dryness.    Moisturiser stimulates skin growth. Choose a  vitamins E base moisturiser. The Sonya Skin Care Range of anti - aging moisturiser is packed with anti-inflammatory agents and white tea extracts which protects the skin from the early spring sunshine.

7. Avoid crack lips:

Long period of exposure to the cold often results cracked and sore lips . Get a good lip balm rich in moisture which both conditions and stops cracking. I will recommend the Aloe Lip Balm which also doubles as a soothing balm from insect bites. 

8. Spring clear out:

Make some space in your house. Clear out old letters, bills, wardrobe, which is overflowing. Clutter created energy, after the harsh winter months decluttering may revive your spirit.

9. Take a Daily Supplement:

The article "should we, should we not?", gives details on how taking a daily supplement helps the body fights up diseases, With the on set of spring comes allergies. the bee Pollen is known to help fight allergies.

10. Dental check up:

it is recommended that we have a check up at least every two years, that is if your teeth are healthy. there is no one size fits all. Your Dentist will tell you when to have your next check up. Our dental hygiene plays a major part in early diagnosis of oral cancer. Oral cancer currently kills more people in the UK than cervical and testicular cancer combined. Get checked up and always use a good tooth paste, I recommend The Forever Bright Tooth Gel 

11. Drink up: Health experts recommends that we should drink 6-8 glasses of water. This is because water helps keeps us  hydrated. 

Spring cleaning is necessary, incorporating these tips into your life may just be the boost you need to bring back the spring into your health.

As always, we will love to hear from you. if you have found this article of any benefit to you, leave us a comment, share with your circle.

. 

Sources: NHS Choice.

7 Steps To Achieve A Healthy Looking Plate.

Just last week the government watch dog on health sounded the alarm,  by 2020 a third of us would be obese. It would appear that Obesity is the singular threat to human existence. 

To avoid being a part of that statistics something has to give. You have to decide to eat right.

Eating right doesn't have to be difficult. It does involved some preparation to get you started. 

The National Health Service recommendation is for us to  eat at least five portions of fruits and vegetables daily, simply because fruits and vegetables are a good source of vitamins, minerals, and fibre and low in calories.
Despite the obvious benefits from eating 5 a day, most of us still aren’t doing it.

Here are 7 steps to help you achieve a healthy looking plate at each meal.

1. Plan your meals: Planning your meals will help you map out what goes onto your plate. Get a weekly meal planner to ensure you know your  what to eat and when. If you don’t know what to include day to day, get a  good cook book as a guide.  Choose your favourite meals and make sure that, whatever you choose have at least 3 vegetables with each meal. 

2. Your Shopping List:  This should include at least 3 of your five a day, which can be fresh, frozen, dried or tinned. Once you have your meal planner you will be able to see clearly what fruits or vegetables you need.

3. Select Healthy Starchy Options: it is recommended that starchy food should make up just over a third of the food we eat, these are good source of energy.  Choose whole grains whenever you can. Limit refined grains, like white rice and white bread, because the body rapidly turns them into blood sugar.  

4. Include Dairy Products: it is recommended that we should have diary at every meal. They are a good source of protein and vitamins. They are also an important source of calcium which helps to keep our bones strong. Try the low fat, low sugar option. 

5. Aim for The Healthiest Sources of Protein, such as fish, poultry, beans, and nuts; The advice by the health services is to cut back on red meat; avoid bacon, cold cuts, and other processed meats. At best these should be eaten in moderation. 

6. Healthy Oils: You should aim for healthy oils like olive, sunflower vegetables, rapeseed and canola oil. these are  unsaturated fats and are rated as better alternatives. They are all high in energy and should be eaten sparingly.

7. Drink More Fluid; drinking more water will keep you hydrated and fuller for longer. Drinking a glass of water before every meal will ensure you eat less. Avoid sugary drinks, and limit the consumption of tea and coffee. The Government recommends 6-8 glasses. 

Sticking to these steps will see you well on your way to having a healthy plate. 

• Get a plan together, 

• use that plan as your shopping aid

• select healthy starchy options

• Include healthy dairy products

• Aim for healthy source of protein

• Include healthy oils

• Avoid unhealthy drinks. 

Anyone with special dietary or healthy issues should check with their dietitian or consult their doctor regarding the best eating plan for them.

Was this helpful? Let us know by leaving a comment, you can share with your contacts and follow us on FB and Twitter.

Related article: Help with appetite
How To Boost Your Immunity


Sources: National Health Service, Harvard Health Publication, the good food guide.

Are You Brain Fit?

We are busy humans, always on the move, conquering and taking charge of our destiny. With that comes stress, fatigue and worry. Our biggest problem is not bodily tiredness but mental fatigue, you know you have things you want to accomplish but can't do them due to brain fatigue. It's a case of the spirit is willing but the mind is weak. 

Like our bodies out brain can become unwell, this post will help you identify simple steps to take to boost your brain power.

Tiredness can lead to lots of other lack of focus as a result of absence of mind. Constantly forgetting where you kept things. 

Research has shown that there are ways we can get out brain to be at peak function. 

Here are 8 ways to become brain fit:

1.     Surfing the internet: Research shows that surfing the internet’s helps to stimulate the brain. While surfing, we have to make multiple decisions, which in turn engages the circuits in the brain associated with attention, memory and reasoning. You can play chess or other board gains online.

2.     Become Sociable : While there may be some benefits from surfing the internet, spending time with real people also helps the brain to be more efficient and helps build what is known in the medical field as cognitive reserve (spare capacity).  The stronger the reserve the more likely you are to stave off conditions such as Alzheimer’s disease. Become sociable again, reconnect with old network, and build new relationships. Take up a new activity like enrolling in a course where you can meet new people, however, do not forget to be in regular contact with friends and family. Have an excuse to call mum every day.

3.     Meditation: Meditation increases the thickness of the cerebral cortex and encourages more connections between brain cells, together, these boost mental sharpness.  Spend a few minutes daily meditating to improve focus, concentration and creativity. Brain images of regular mediators show more activity in the left prefrontal cortex. An area of the brain associated with feelings of Joy.

4.     Eat Your Veg: Several studies have shown that a Mediterranean diet which includes lots of fresh vegetables, fruits, oily fish nuts, seeds and olive oil, a little wine, can help to protect against brain diseases. In 2010, in a review carried out by researchers in the university of Florence, they found that eating the Mediterranean way was linked with a 13 percent lower risk of brain diseases.

5.     Simplify your Life: Life does not have to be complicated, introduce simplicity to everyday life by identifying what’s most important and eliminating everything else.

6.     Mental exercise: Become an avid puzzle solver, mental exercises like puzzles, memorizing names, shopping list, phone numbers, names, mental maths, dates etc, can help to protect against dementia and Alzheimer’s.

7.    Regular exercise: it's shocking the number of people who do no form of regular exercise. And I don't mean going to the gym. Aim to do 30 minutes of aerobic exercise at least 3 times per week. Anything that raises your heart beat will do, like walking, running, jogging, swimming and cycling. Study shows that regular heart racing exercise is vital for overall good health and especially for brain functioning, this is due to the increase in blood circulation and the flow of oxygen and nutrients to the brain

8.    Reduce your stress levels: it is easy to say, but how? Become good at planning, the reason we are often stress is we lack a system of handling day to day, weekly, monthly and yearly activities. Reduce stress by planning ahead, write things down. This will ensure you do things when you plan to do them there by bringing structure into your day

Should we? Should We Not?

Should daily supplements be taken? This is the big question that needs answering.

We’ve been advised to get our 5 or 7 a day from our food.

However, given our busy lives who can honestly say they eat a rainbow colour of fruits and vegetables. It is true we can get our vitamins and minerals by eating healthy balanced diet. It is also true that supplements are needed when we do lack some of our nutrients.

Why are vitamins and Minerals important?

They are important simply because they are essential nutrients that our body needs to function.

Supplements are recommended for various reasons:

For instance, Folic acid in pregnancy: women are advised to begin taking Vitamin B12 3 months before they get pregnant and up to 12 weeks of pregnancy, this is because folic acid can help to prevent neutral tube defects such as spina bifida.

Iron: plays several important roles in our body, it helps to makes red blood cells

Calcium helps build strong bones and teeth

Vitamin C has a multitude functions

It is also recommended that all pregnant and breastfeeding women, children aged 6 months to 5 years and those who are 65 and over, anyone not exposed to the sun take vitamin D supplements.

Supplements for Children:

I have had this discussion with my friends a few times, those who believe children should take supplements and those who think they shouldn’t.

The health department’s recommendation is that children aged 6 months to 5 years should take a supplement containing Vitamins A, C, and D. this is because growing children tend not to get enough from their diet. If you have kids like mine, who have a certain liking for some food groups, fruits and vegetables, and a deep dislike for others, then you will understand their need for supplement.

It is true that a balance diet will definitely provide you with all the supplement you need. But my conclusion is, unless you go purely organic, and have at least a daily combination of 7 to 10 potions of fruits and vegetables, are in the best health possible, supplement may be taken.

I am on a several supplements, A, C, D and folic acid as a result of my rheumatoid arthritis, and I attribute my daily strength to taking supplements as well as having a diet rich in fruits, vegetables, fish and other healthy foods.

According to Harvard publication: a recent randomized trial in men suggested multivitamins have possible benefits for cancer prevention. Results from other trials regarding other supplements will be available within the next five years. According to Dr Manson.

Should we? Should we Not?

Supplements can be dangerous when taken in larger than recommended quantities. always check with your doctor before opening a bottle of pills. If you are lacking in a particular nutrient, consult our doctor for advise on whether you can take a particular supplement and always stick to the recommended daily allowance.

Please comment, like and share if you found this valuable. Also subscribe to receive our emails.

Sources: Harvard Health publications, BMA publications, NHS health wise.