We are constantly being asked “What are your top ten tips for improving health?” So, if you too are looking for some advice, go ahead and give these a try:
1) Monitor the amount of tea and coffee you are drinking. Both of these are stimulants and contain chemicals that prevent the absorption of certain minerals that are important for optimal health. Replace tea and or coffee with diluted fruit juices, water or herbal infusions.
2) Try drinking a glass or mug of warm water with a squeeze of fresh lemon juice first thing in the morning to support the digestive system and stimulate appetite.
3) Water is vital for health, and lack of fluid puts a great deal of stress on the body. The amount needed is individual and depends essentially on level of activity and weather conditions, it can range between one and several litres per day. If you do not drink more than a couple of glasses of water daily, then it is sensible to slowly increase your water intake and to spread it across the whole day because the kidneys find it difficult to cope with large volumes of water especially when they are not used to it.
4) Be aware that alcohol dehydrates the cells of the body and causes the liver a lot of work. If you normally consume alcohol daily try and have a few days every week without alcohol. If you have a known medical condition, and particularly if you are on certain prescribed medication, then it may be best not to partake in alcohol at all.
5) Aim to eat freshly cooked foods and avoid the use of ready meals. Freshly cooked vegetables will retain more vitamins and minerals if they are lightly cooked by either steaming or stir frying than if they are boiled or eaten after being cooked the previous day.
6) Eat seasonal vegetables and those grown locally. This not only cuts down on "food miles" but usually means the vegetables are fresher therefore they retain more nutrients. Seasonal vegetables means we eat more root crops such as carrots, parsnips, swede and potatoes in autumn and winter months and more leafy green vegetables during the spring and summer months. Thus, the human body benefits from the nutrients contained within the vegetables when eaten at their harvest time.
7) Experiment with different foods. Try to have some days without eating meat if you are a meat eater. If you are a vegetarian or vegan, try some different grains or vegetable protein. By extending our range of foods we increase the number of different nutrients we consume every day.
8) Try to eat regularly , either three main meals and two snacks or five small meals, throughout the day. This provides a steady supply of energy throughout the day. Avoid eating a big meal in the evening, especially just before going to bed so that the digestive system is not trying to process food as the body is sleeping. The high calorie intake late at night also means the body cannot expend this energy as easily as it would during the day.
9) If you are vegetarian or vegan it is important that you combine a grain with a source of vegetable protein in order that you have all eight essential amino acids in the stomach for absorption at the same time. This means combining rice and beans or rice and lentils or quinoa and beans or quinoa and lentils...
10) Don't forget to allow some time to exercise and relax . The form of exercise is one of personal choice. Some people like to practice yoga whilst others like to jog around the park. Relaxation is just as important. It is especially important to feel relaxed before you eat. If you try to eat when feeling emotional and upset you can find the digestive system feeling very uncomfortable. Nutrients are better absorbed when you are feeling relaxed.
It is advisable to change only one aspect of your eating and drinking habits at any one time. This allows the body time to adjust before introducing another change.
We look forward to hearing how you get on, Good luck!
