Author Archives: admin

September 8, 2025

SEVEN WAYS TO A HEALTHIER GUT.

Digestive issues are on the rise – 86% of Brits have had gastrointestinal complaints, ranging from bloating to extreme pain, and Google searches for ‘gut health’ have risen by 400% in recent years. 

The good news is that improving your gut health can have a massive impact on both your physical and mental health, and it needn’t be complicated or require expensive ingredients or supplements

Here are some of the main reasons you might need care, and simple changes you can make.

1. Limit ultra processed. 
They are bursting with additives and emulsifiers, which can have a negative effect on our microbes. Aim to eat a diet higher in natural foods that don’t come with a long ingredient list, such as wholegrains, lean meats, vegetables and fruit.

2. Enjoy more fibre.
A lack of fibre can negatively affect your microbes. Get more plant diversity into your life to increase your fibre intake. 30 different plant variants a week is a good target. Try mixed bags of salad, different colours of peppers, mixed frozen veg, lentils, pulses, and use a sprinkle of nuts and seed mixes on soups and salads.

3. Reduce stress.
Stress is bad news for your beneficial microbes and one of the biggest hurdles in modern life. Take three deep breaths before eating, to switch to rest and digest mode. Planning your meals and taking your time to eat can help reduce overeating (and stress). 

4. Don’t eat late at night.
Overindulging before bedtime can disrupt your sleep and your microbes. Research shows the better quality of sleep you have the more likely it is that you have a greater number of beneficial microbes. Try going to bed earlier too – aim for at least seven hours a night.

5. Post antibiotic remedies.
Antibiotic can be lifesavers, but they’re like a nuclear bomb on your microbes! These can regenerate in time, but not always in a good balance. Having a regular intake of fermented foods rich in probiotics (good bacteria) can help improve this. Good choices include live yoghurt, miso, kimchi, sauerkraut, kefir and kombucha. 

6. Move more.
Exercise can positively change your microbes and how they function. Studies in women have shown that those who did at least 3 hours of exercise a week had increased levels of gut bacteria associated with a lean BMI. You don’t need to do high-intensity exercise (as this can stress out the body and can therefore negatively influence your microbes) simply do more exercises you enjoy, such as walking with friends.

7. Cut down on booze.
Excess alcohol can damage your gut lining and reduce beneficial microbes. Binge drinking can be particularly problematic, with studies suggesting negative gut results can last 1 to 2 weeks. If you’re going to have a drink or two, then red wine is a good option as it’s packed with healthy polyphenols (plant-based chemicals) which can help your microbes be more efficient.

August 11, 2025

TAKE A 15 MINUTE ‘HOLIDAY’.

There have been many years of science to show how good walking is for you, it’s great for your mental health and your sense of well-being.

A walk around the park is great, but do it mindfully. Think of it as a little holiday in your day, even if it’s just 15 minutes.

Resist having your phone on or listening to a podcast. Just people-watch or look around you at your environment. It costs nothing, but the value of it is immense.

July 7, 2025

TAKE EXERCISE ‘SNACKS’.

The idea of exercise snacks is that you fit short periods of exercise into your day. We think we have to do 30 minutes in one go but we don’t.

Fitting short bursts of exertion into your day – things like a brisk 10 to 15 minute walk, running up and down the stairs a few times, doing 60 seconds of star jumps or dancing enthusiastically to a couple of songs – can also boost your energy too. 

When you sit there lethargically, your blood sugars can go up and your blood pressure might rise. Moving your body pumps more oxygen into your brain and stirs you up.

It is recommended that some of your exercise snacks include resistance exercise exercises, such as press-ups and squats, to build muscle.

June 9, 2025

STAND UP REGULARLY.

It is hugely important that we stand for regular periods throughout the day. The average person sits for 9 and a half hours a day and we just aren’t designed to be that way. Our ancestors would have been roaming around a lot more.

We know from many studies that sitting a lot is increasing our risk of heart attacks, strokes and other health issues so it’s recommended we get up and move around for a few minutes every 30 minutes. 

Find ways to slot more standing into your life including using a standing desk, standing on public transport or getting up every time you receive a phone call.

May 12, 2025

AN APPLE A DAY…

So it seems there is truth in the saying ‘an apple a day keeps the doctor away’.

We know that the skin of apples is rich in fibre and flavonoids (a beneficial compound) and research has shown that apples feed the good bacteria in your gut and help stop sugary cravings. 

Flavonoids from fruit can increase the production of a molecule in our body called nitric oxide that regulates blood pressure and maintains blood vessel health. 

Most of an apple’s flavonoids can be found in or just under the skin so ideally you should eat your apples unpeeled to gain the maximum benefits.

January 5, 2013

THE TOP 5 DRINKS TO KEEP YOU HYDRATED.

Running

When we workout and begin to sweat, we need to ensure that we recognise the signs of dehydration early to prevent upsetting the balance of minerals, including salts and sugar, in your system. Even a small amount of fluid loss can cause your body to work less efficiently.

Feeling thirsty, light-headed, tired, headachey, a dry mouth and lips are all signs of dehydration. Take a look at this top 5 list of drinks to help your body keep hydrated.

1.Water
Water is the perfect hydrator. You should aim to drink at least 1.2 litres of fluid (six to eight 250ml glasses) a day and increase this to 2.5 litres in hot weather, when you lose more fluid through sweat.

2. Squash or diluted fruit juice
If you find water boring, try highly diluted squash or fruit juice.

3. Sports drinks
Sports drinks don’t necessarily hydrate your body as fast as water, but they do provide a quick energy source. Only have energy drinks, or ‘hypertonic’ drinks, with a higher level of carbohydrate, after doing very high levels of exercise, to quickly replace muscle glycogen stores.

4. Tea
Drinking up to four mugs of black tea with milk a day is just as hydrating as drinking the same quantity of water. However, the caffeine in tea starts acting as adiuretic (increases fluid loss by causing you to pass more urine) when you exceed around five cups a day, so go easy or switch to herbal teas.

5. Coconut water
Fresh coconut water is naturally isotonic, with a 330ml serving containing more potassium than two bananas plus five other naturally occurring electrolytes. It has one-fifth of the sugar found in fruit juice, plus a little fibre.