Category Archives: Diet

October 9, 2026

WHAT IS INFLAMMATION? 

Inflammation is the body’s natural response to injury or infection, so a certain level is normal. However, when our modern lifestyle habits are switching it on inappropriately, or not turning it off, this can result in chronic inflammation and may lead to an increased risk of dementia, heart disease, or cancer. And inflammation isn’t something you can always see or feel.

No foods can eliminate inflammation completely – and we wouldn’t want them to, because as bugs get into our body, inflammation in the gut is normal to fight them off. Anti-inflammatory foods, like those common in Mediterranean diets, contain polyphenols. These chemicals feed the healthy gut bacteria, which helps prevent over-activating the immune cells, which would otherwise result in inflammation.

We know diet plays an important part and contributes to our health, but it’s just one part of it. There are other lifestyle factors too. As much as it’s important to include nutrient-rich foods in your diet, it’s also about avoiding too many ultra-processed foods.

Sleep, our mood and how much or little we move about each day can all contribute to inflammation in the gut. Exercise has been shown to improve the diversity in our gut microbiome and help to reduce inflammation. 

Do more:

  • Eat more whole foods
  • Include more healthy fats
  • Boost flavour with spices
  • Keep hydrated
  • Stay active, and get good sleep

Avoid:

  • Too many ultra processed foods
  • Too many saturated and trans fats
  • Too much sugar
  • Smoking, and excessive alcohol
  • Too much stress
September 7, 2026

NUTRIENTS YOUR SKIN LOVES #6.

Try zinc and selenium.

If you’re experiencing skin issues, it may be that you’re not getting enough of these key nutrients in your diet.

The skin holds a good amount of your body’s zinc content – around 5% – making it crucial for healthy skin. It may also combat acne and dryness.

Selenium is another powerful antioxidant, which can reduce inflammation and improve immunity, both of which help to support normal, healthy skin.

Zinc is important for the healing of your skin, and one of the best sources is shellfish. Along with selenium, zinc is also good for your hair and nails. Brazil nuts are a great source of selenium – just one Brazil nut will provide your daily intake.

August 10, 2026

NUTRIENTS YOUR SKIN LOVES #5.

Behind the buzz: collagen.

Protein is the building block of the skin. The most abundant protein in your body, is the scaffolding – it’s what’s holding your skin up and helps make it plump and bouncy.

Women especially start losing collagen at the rate of about 1% a year from the age of around 26-28, which leads to drooping and hollowing of the skin. So keeping your skin as topped up with collagen as you can, for as long as you can, may help slow visible aging.

Chicken, fish, beef and eggs are good sources of protein – and therefore collagen – as is bone broth, which you can make yourself or buy ready-made.

July 6, 2026

NUTRIENTS YOUR SKIN LOVES #4.

Dry skin? Get in your routine omegas.

Certain fats, like omega-3 and omega-6 fatty acids, are great for your skin. If you’ve got dry skin, you may not be getting enough of these fats. 

Extra-virgin olive oil, avocado and nuts are great ways to consume these fats, along with oily fish. 

Skin conditions such as eczema and rosacea are often caused by inflammation in the body. 

Omega-3 fatty acids have an anti-inflammatory effect, so including these foods in your diet may also help.

June 8, 2026

NUTRIENTS YOUR SKIN LOVES #3.

Protect with vitamin E.

Vitamin E is a powerful antioxidant that can help enhance your skin defence against sun exposure and pollution. 

Almonds and sunflower seeds are some of the best sources, along with other healthy fats like avocado and olive oil. 

It’s recommended that you soak almonds and sunflower seeds in water before eating them, as this helps enhance nutrient absorption.

May 11, 2026

NUTRIENTS YOUR SKIN LOVES #2.

Smooth and clarify with vitamin A.

Did you know retinol, a popular skincare ingredient, comes from vitamin A?

This nutrient can help improve the appearance of wrinkles, as well as reduce hyperpigmentation, and can help improve acne.

Orange-coloured foods like bell peppers, sweet potato and pumpkin are excellent sources, as they’re high in betacarotene, which the body converts into vitamin A. 

October 13, 2025

COOK WITH NATURE’S IBUPROFEN.

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.

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.

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.

April 7, 2025

EAT FOR HEALTHY HAIR: PART TWO.

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.