The process of ageing and its associated diseases is accelerated with oxidative damage. External factors such as sunlight, smoking and poor diet can trigger the production of highly reactive free radicals, which are the primary cause of this damage.
The body needs a supply of antioxidants to defend itself from them, thus limiting oxidative stress. It is their job to 'mop up' free radicals that can harm our cells. Researchers believe that destroying free radicals may help with many long term chronic diseases and the reduce the effects of ageing.
Tips to protect the body and increase your antioxidants.
Eat foods naturally high in vitamins A, C, E and beta-carotene. Include foods such as berries, broccoli, kale, spinach, sweet potatoes, prunes and raisins.
Aim for at least 5 portions of fruit and vegetables a day.
Use herbs in cooking such as oregano, dill, thyme, rosemary, peppermint and turmeric.
There are hundreds of health and fitness apps on the market. So, which one should you choose? We can’t answer that question for you as we do not now what your goals are, or what you want to know. But we can tell you about the apps which we use and why we like them.
My Fitness Pal
This app is built by Under Armour, you can set your current weight, your target weight, your weekly goal and your activity level. The app will then calculate how many calories you should eat and you can add your food intake to your diary. The app counts down your calories so you know when to stop to meet your goals.
It can incorporate your activity levels from devices such as Fitbits, tracks your progress and offers a variety of information from useful blogs.
It is great if you want to count your calories, or just know the amount of calories that are in food before you eat it. It’s a great way to make better decisions about what to eat but I have known a few people become obsessive about it.
The New Year is a good time to give your liver a rest after the festive season. It is the biggest organ in your body and works very hard to try and keep us healthy. Its main functions include:
Breaking down and eliminating toxins including alcohol.
Balancing blood sugar by storing and releasing glycogen. If the liver fails to do this, fatigue, sugar cravings and weight gain may result.
Producing bile, which helps digestion by breaking down fat and removing excess cholesterol. Without it digestive disorders can result, including bloating, irritable bowel syndrome, nausea and the malabsorption of fat-soluble vitamins.
Breaking down and eliminating excess hormones.
Storing nutrient such as iron, copper, vitamins A, B12, D, E and K.
Tips to rejuvenate your liver:
Drink alcohol in moderation and avoid ‘saving up’ allowances to drink in one day.
Replace caffeine with plenty of water or herbal teas.
Exercise will help to oxygenate your blood and your l...
More than 7 million adults in the UK (15% of the population) have long-term health problems due to arthritis and related conditions. In the absence of arthritis it is still important to try and keep your joints in good working order with regular exercise and a healthy diet. Keeping to an ideal weight can also help take pressure off your joints.
There is a lot of debate about whether what you eat affects symptoms of arthritis. Some people feel that their symptoms are improved by avoiding certain food such as the nightshade family of vegetables (tomatoes, aubergine, peppers), dairy or wheat. However, you should never omit important food groups without the advice of a nutritional therapist or you may lack important nutrients.
There are also foods that may help reduce pain and inflammation for some people.
Omega-3 polyunsaturated fatty acids, contained in oily fish, could ease the symptoms of inflammatory arthritis. Essential fatty acids are believed to reduce the process of inflammation...
Try to aim to be a healthy weight, as being overweight or underweight isn’t helpful for optimum fertility. It is best to lose weight gradually and not to skip meals. Balancing your blood sugar levels is a great way to help avoid cravings and maintain a healthy weight. Include quality proteins with meals and snacks. Avoiding the peaks and troughs in your blood sugar also avoids putting any unnecessary stress on the body.
Include some healthy fats in your diet – don’t go fat free. Your body needs essential fats. Include oily fish twice a week, some nuts, seeds and olive oil. Coconut oil is great for cooking with as it is stable under high temperatures. Use all fats in moderation along with a balanced diet.
Drink plenty of water and some herbal teas and avoid too many fruit juices or artificially sweetened cordials. Caffeine and alcohol is best avoided or at least limited, or it can create additional stresses to the body and can also negatively affect yo...
1 medium-sized butternut squash, peeled and cut into 1/2-inch pieces
1 large onion, chopped
3 medium cloves garlic, chopped
1 TBS chopped fresh ginger
1 tsp turmeric
1 tsp curry powder
3/4 cup vegetable stock
6 oz canned coconut milk
salt & white pepper to taste
Heat 1 TBS stock in the pan and sauté onions and garlic in stock over medium heat for about 5 minutes, stirring frequently, until translucent.
Add garlic and ginger, and continue to sauté for another minute. Add turmeric and curry powder, and mix well.
Add the peeled and chopped butternut squash and stock, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium-low and simmer uncovered until squash is tender, about 10 minutes.
Place in blender and blend with coconut milk and blend until smooth.
Thin with a little stock if needed. Season to taste with salt and white pepper
Eating the right diet can make all the difference in warding off those winter bugs. The immune’s system prime function is to protect the body against infection so supporting it as best as you can help to reduce susceptibility to colds and flu.
Top Tips to Boost your Immune System
Try to include plenty of vitamin C rich foods, such as peppers, tangerines, broccoli and parsley. Green leafy vegetables made into soups and sauces are a good idea for all the family too.
Include zinc rich foods such as beef, turkey, egg yolk, pumpkin and sesame seeds. Try dry roasting seeds in a little soya sauce as a healthy snack.
Vitamin D is important in the winter months too so include oily fish, fortified yoghurts and eggs. Make to most of any sunshine too!
Ensure you are getting enough protein. Good sources include fish, meat, eggs, nuts, seeds, beans and yoghurt.
Keep sugary snacks to a minimum as they reduce your immunity.