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.
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.
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.
We assume that keeping our glucose levels steady is an issue solely for diabetics, but it is vital for all of us to make sure we are educated on the importance of glucose tracking for optimal health.
Glucose spikes can lead to issues such as prediabetes and type 2 diabetes, weight gain and lack of energy, among other issues.
Recommendations to keep blood sugar levels steady include eating your meal in a certain order – veggies, then protein, then carbs – drinking apple cider vinegar before eating (which may reduce a glucose spike by up to 30%) and combining food well by making sure you’re eating carbs and proteins together. For example, instead of eating an apple on its own, slice it and use the slices to scoop up some protein-rich peanut butter.
Bloating happens to the best of us, and it’s usually nothing to worry about. But it can make you feel super uncomfortable, and chances are you want to get rid of that feeling ASAP. While you can reach for an over-the-counter aid for relief, you’ll likely want to try foods that help with bloating first.
Pinpointing the types of food you should and shouldn’t eat can help you better predict the possibility you’ll be dealing with gas bloat after a big meal. Dairy, beans, cruciferous veggies like broccoli or cauliflower, or greasy foods can increase those odds for many people.
Another type of bloat, water bloat, often flares up due to hormonal changes during your menstrual cycle, dehydration, or excess sodium intake. Many people over-consume salt but under-consume potassium, which is a mineral found in fruits and veggies that helps counterbalance sodium.
Eating a lot of packaged sauces and meals, salty snacks, take-away meals or fast food typically leads to consuming too much sodium. Make sure you’re staying hydrated and consuming these key minerals (electrolytes) that also serve to counterbalance the effects of sodium in your body.
Water is pretty important for de-bloating, especially when your diet is full of high-fibre foods. When you eat fiber, you need to drink enough water to digest and move it efficiently through your GI tract.
Just note that in the short term, water can make you feel more bloated. Also, it’s smart to steer clear of fizzy water or seltzer, which can introduce extra gas into your digestive tract (not ideal).
Bloating typically goes away on its own, but you can speed up the process by snacking on these 10 foods that reduce bloat, according to nutritionists and backed by research.
1. Yogurt Yogurt is packed with probiotics – good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation.
2. Ginger One of the oldest herbal medicines around, ginger’s anti-inflammatory properties work wonders on bloat and gas.
3. Fennel Fennel is a natural diuretic that can also help banish intestinal gas (a.k.a. it works on both types of bloating).
4. Bananas Potassium is the main reason this low-maintenance food helps with bloat.
5. Lemons Lemon juice is very similar in acidity to the stomach’s digestive juices, so it can help relieve bloating and other symptoms of indigestion.
6. Avocados Avocados are an excellent source of bloat-reducing potassium and antioxidants. Research also suggests that avocados can improve your gut health and combat bloat by breaking down fibre and reducing bile acids (digestive fluids produced by the liver).
7. Cucumber Cucumber contains lots of water to help keep you hydrated, which is great for helping to clear out excess water from your cells and gas from your GI tract.
8. Asparagus The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention.
9. Kiwi These powerful little fruits contain another enzyme, actinidin, that helps speed up digestion. Studies show they can induce normal bowel movements to minimise bloating and stomach pain caused by constipation.
10. White beans While other beans can lead to mega-bloat, white beans (a.k.a. navy beans) are high in potassium, which helps balance out sodium levels in our body. Research shows white beans contain lots of fibre, which improves digestion and promotes regular bowel movements to limit bloat due to constipation.
