Extra-virgin olive oil contains oleocanthal, a compound that reduces inflammation in a way similar to ibuprofen, by blocking inflammatory enzymes.
A 2005 study showed that these anti-inflammatory effects could help ease inflammation-related pain. It found that consuming around 50g (about 4 tablespoons) of extra-virgin olive oil daily would provide a small, regular dose of oleocanthal.
Extra-virgin olive oil is expensive and if cost is a concern, you can alternate with other anti-inflammatory options such as rapeseed, flaxseed or avocado oils.
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.
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.
Last month I posted an article explaining which foods you can fill up on to see an improvement in your hair health. Here are some more foods you can try adding into your diet to help you achieve lovely locks!
Fill up on beans for longer lengths: Zinc is also an important mineral for lovely locks. It helps maintain hair condition and is involved in the metabolism of proteins, carbohydrates and fats, and influences hair follicles and hair growth. A deficiency of zinc can lead to brittle hair and hair loss. Food providing zinc include beef shellfish, dairy foods (especially cheese), eggs, beans and chickpeas, bread, wholegrain cereals, nuts and seeds such as pumpkin seeds.
Avoid breakage with sweet potatoes: You might often noticed biotin mentioned in hair supplements. This vitamin is crucial for hair health, acting like a catalyst in the production of keratin, the protein that forms the hair shaft. Without enough biotin, hair can become brittle and prone to breakage, and growth may be hampered. Thankfully, biotin deficiency is rare, and incorporating foods like eggs, nuts seeds, sweet potatoes and mushrooms into your diet can help maintain healthy levels.
Protect your locks by eating olive oil: Vitamin E can protect cells from damage. It helps to provide protection to hair from the negative impact of strong sunlight, pollution, smoke and chemicals. It may also help prevent scalp dryness. Good sources include plant oils such as rapeseed oil, olive oil and sunflower oil, nuts and seeds and wheatgerm (found in cereals and cereal products).
Eat the rainbow for all round hair health: Eating a variety of colourful foods is vital for her health. It’s important to increase antioxidant consumption to maintain a healthy scalp and hair. The easiest way to do this is to aim to eat at least one serving per day from each colour group – red, orange/yellow, green and blue/purple. This way you’ll get the full spectrum of powerful antioxidants such as resveratrol, chlorophyll, beta carotene and anthocyanins.
Beautiful hair starts from within and it all comes down to the nutrients you feed it in fact, scientists have found evidence that your hair is a living record of your diet. The following explains which foods you can fill up on to see an improvement in your hair health. And be sure to check out next month’s post to find out some more!
Fill up on protein for stronger: Protein foods are vital for maintaining healthy and strong hair, as it is made of protein. Not having enough in your diet could lead to dry, brittle hair. Always include a form of protein such as, lean, unprocessed meat, fish, eggs and dairy. There are also lots of plant protein sources that are useful to include in your diet such as soya and soya products, lentils, beans, chickpeas, quinoa, buckwheat, nuts and seeds.
Choose Brazil nuts for a healthy scalp: Studies have found that selenium is an important mineral for hair health. This nutrient is a powerful antioxidant that keeps cells healthy, including maintaining a healthy scalp. It is found in fish, meats, eggs, bread, cereals, and nuts. Brazil nuts are a particularly good source, and eating just two or three a day will help provide you with adequate selenium.
Eat shellfish to keep your colour: Copper has been found in scientific studies to contribute to hair pigmentation melanin is a natural pigment that determines the colour of your hair. The mineral copper is involved in the production of melanin and therefore can help maintain the natural colour of hair. Copper is found in a variety of foods such as shellfish, almonds, peanuts, wholegrain cereals and dark chocolate.
Superfood salad for thickness: Iron deficiency is the most common in the world, especially in women, and it’s seen in many women experiencing hair loss. The hair follicles and roots are fed by a nutrient-rich blood supply. Iron is essential for healthy blood, and therefore, a deficiency in this mineral can disrupt the blood supply to hair follicles and impact their hair growth. To get adequate iron in your diet. try adding more lean red meats, tofu, eggs, beans, lentils, chickpeas, and green leafy vegetables, such as spinach and chard.
Choosing a Mediterranean diet offers numerous health benefits and promotes overall well-being. This diet, inspired by the traditional eating habits of countries bordering the Mediterranean Sea, emphasises whole foods such as fruits, vegetables, whole grains, legumes, nuts, and olive oil. It includes moderate consumption of fish and poultry, while red meat and sweets are eaten sparingly.
One significant advantage of the Mediterranean diet is its potential to improve heart health. The high intake of healthy fats, particularly from olive oil and nuts, along with omega-3 fatty acids from fish, helps reduce the risk of cardiovascular diseases. Additionally, the diet’s rich array of antioxidants from fruits and vegetables can combat inflammation and oxidative stress.
The Mediterranean diet also supports weight management and may reduce the risk of type 2 diabetes due to its emphasis on fiber-rich foods that promote satiety and stabilize blood sugar levels. Overall, this balanced and flavourful diet contributes to a healthier, more sustainable lifestyle.
Personal trainers play a crucial role in motivating clients to achieve their fitness goals. One key method is through personalised encouragement. By understanding each client’s unique motivations, trainers can tailor their approach, providing positive reinforcement that resonates on an individual level. This could involve celebrating small milestones, which boosts confidence and fosters a sense of accomplishment.
Setting realistic and attainable goals is another effective strategy. Personal trainers can break down larger objectives into manageable steps, making progress feel more achievable and less overwhelming. This approach helps clients stay focused and motivated as they can see tangible results over time.
Personal trainers can also vary workouts to keep the experience engaging and fun. Routine changes prevent monotony and can reignite a client’s enthusiasm for their fitness journey. This variety not only keeps clients interested but also challenges different muscle groups, leading to more comprehensive fitness improvements.
Creating a supportive and positive environment is essential. Trainers who build a rapport and establish trust with their clients can provide emotional support, making the fitness journey less daunting. This connection encourages clients to push through difficult times, knowing they have a dedicated partner in their corner.
Lastly, personal trainers can educate clients on the benefits of their workouts, fostering a deeper understanding and appreciation of the process. Knowledge empowers clients, making them more likely to stay committed to their fitness routines.
Protein is fantastic for blood sugar control – make sure you have it with every meal. Don’t forget your protein at breakfast; eat something like an egg, yogurt or lean meat (or plant-based protein such as nut butter and chia seed overnight oats).
The same goes for your lunches or your dinners which are your main meals; have some good protein and some vegetables.
The mid-afternoon snack is really important too – avoid over-processed, sugary snacks. Adding foods containing B vitamins for energy will also help. Some of the best sources for this can be found in grains, rye bread and nuts.
Thought strawberries were just for Wimbledon season? Think again. New findings have revealed that these little red gems could be a soother for menopause symptoms, making them a handy addition all year round.
Packed full of vitamin C and high in phytoestrogens, the small yet mighty fruit has been shown to reduce unpleasant hot flushes and control blood pressure when consumed regularly.
Got 10 minutes to spare? Try making this strawberry quinoa salad, you’ll need:
For the salad: a handful of spinach 90g quinoa 4 large strawberries, sliced 2 tbsp almonds ¼ red onion, thinly sliced ½ avocado, sliced
For the dressing: 6 large strawberries I tbsp olive oil 2 tbsp white balsamic or apple cider vinegar
Cook the quinoa according to the packet instructions. Blend the dressing ingredients in a blender until smooth and season with salt and pepper to taste. Once the quinoa is cooked, drain it and add to a bowl with the other ingredients. Drizzle with the dressing and enjoy!
Even if you have had a good quality and refreshing sleep, you can still feel tired in the day because of imbalanced blood sugar levels.
This is normally due to not eating regularly enough, or not having a great composition of meals, for example not combining carbohydrates and protein in every single meal.
Introducing a few protein snacks throughout the day is a great idea, including lean meats, a small yogurt, a piece of cheese or a hard-boiled egg (or plant-based equivalents like nuts and seeds).
These protein-heavy snacks will keep our energy levels nice and balanced throughout the day.
