10 WAYS TO STAY HEALTHY THIS SUMMER

With summer now fully here on our doorstep in the UK, it is important to take advantage of the warmer weather and longer hours of daylight to boost our health. Many people are keen to finally get away on well-deserved holidays which have been restricted for so many months. Relaxing on holiday and ideally every few months is key to our health with the amount of daily stress we all experience. 

Staying healthy requires a couple of key pieces. Firstly our immune system needs to be strong to be able to deal with viruses which are pretty hard to avoid these days! If it is not coronavirus, it may be the latest outbreak of norovirus. Keep washing those hands! Secondly, we also need to keep our body “functioning well” - this involves keeping our blood sugar stable so that we don’t have insulin problems in the long term which can lead to diabetes and also involves keeping all our hormones balanced. We also need to keep our liver working well to be able to deal with the toxins that we are exposed to through daily life. Staying healthy is not complex but it does require good lifestyle and dietary habits.  

Here are ten tips that will help you keep your immune system and body functioning strong during the summer months so that you can stay healthy all year round:

1. Get out in the sun daily and top up your vitamin D. Be careful not to get burnt, there is a careful balance between being in the sun between 11am and 3pm so that you can obtain vitamin D from the sun and not staying out too long without protection. Try to expose as much of your body to just 15 minutes of sunlight daily. Vitamin D is vital for a strong immune system and for good gut health (over 70% of the immune system is housed in the gut).   
   
   

2. Prioritise sleep - even though you will be tempted to stay up late due to the longer hours of light, target 7-9 hours of sleep every night and try to keep the same sleeping and waking times. Lack of sleep impacts our hormones and can also lead to us being tempted by carbohydrate-rich, high-sugar foods and stimulants like coffee and chocolate.
   
   

3. Eat protein, fat and fibre at each meal - this will help keep your blood sugar stable which avoids insulin spikes and therefore you can reduce your risk of diabetes. Great sources of fat are coconut, avocado, extra virgin olive oil and salmon.
   
   

4. Eat the rainbow - eat at least 5-9 colourful fruits and vegetables each day to help your body be hydrated and obtain many vitamins, minerals and antioxidants. This also helps with your intake of fibre which helps keep your bowel movements regular and is vital for regular excretion of toxins.
   
   

5. See friends and family - now that lockdown is officially ending in the UK, it is time to get together with all those friends and family you have been neglecting over the last many months. Relationships are key to our health and happiness, and hanging out with the right people who make us laugh and feel appreciated can significantly reduce stress which negatively impacts our health.
   
   

6. Stay hydrated - hydration is always important as our bodies are mostly made up of water. However, during the summer, we are much more prone to dehydration due to the heat. Dehydration can cause headaches and fatigue and results in cracked lips. Regularly drink filtered water and eat 2 portions of fresh raw fruit daily. Coconut water is great to help us stay hydrated as it balances our electrolytes. 
   
   

7. Daily movement is important for our health to help our bodies move toxins efficiently out of the body via lymph fluid and if you can sweat while you are doing it, this releases even more toxins. Our bodies protect our organs from toxins by placing them in adipose tissue so better to try and get toxins out of the body to avoid excess body fat. Try to get those 10,000 daily steps in!
   
   

8. Work on your strength regularly - try to strengthen your muscles daily because we lose muscle mass as we age. According to Harvard Medical School, “after age 30, you begin to lose as much as 3% to 5% per decade”. The NHS advises that we should “do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week”. Perhaps you can allocate each day of the week to a different muscle group to ensure you never forget any of them. Just 5 minutes a day is enough - you can try these quick pilates videos or Dr Chatterjee’s 5 minute kitchen workout. Strength is vital for staying mobile and pain-free as we age and so we are able to do things for ourselves when we are elderly. 

9. Reduce stress - there are so many ways to reduce stress in the summer which involve getting outside in nature, playing sports and doing fun activities with friends and family during the longer daylight hours. Each of us has our own way of relaxing so ensure you take time to do the things you enjoy and take regular time off from work and looking at screens. According to the National Institute of Mental Health, “continued strain on your body from stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses, including mental disorders such as depression or anxiety”. Read my blog post for 10 ways to manage stress.
   
   

10. Toxin avoidance - in order to help our bodies thrive, we need to reduce the amount of toxins we are exposed to daily. The body has to work hard to excrete toxins and the process of detoxification also uses up valuable vitamins, minerals and amino acids. Sunscreen has many chemicals in it so check the ingredients of the one you are using. EWG recommends avoiding sunscreen with oxybenzone and insect repellents and to try to use creams rather than sprays or powders. You can search for your sunscreen on the EWG website and check its safety rating. Deodorant is another way that we can reduce toxins. Try to switch to an aluminium free deodorant. People suffering with Alzheimers have been found to have higher than normal concentrations of aluminium in their brain. 

I hope these tips have inspired you to take action to maximise your health this summer. You can download my quiz on the 10 Foundations of Health with 50 questions to score your health and learn more tips to work on your health. Please do follow me on Instagram where I post daily health tips and inspiration and please contact me if you would like a free 15 minute health coaching consultation.

HOW TO BE HEALTHY

Health is a very popular topic as always and it is a very controversial subject with many people arguing about what exactly health involves. The truth is, it can be very different for each person. As the saying goes, “one man's meat is another man's poison” and this can be very true from the types of food we eat, to the type of exercise we do and the kind of things we do to relax and have fun. This is because we all thrive on and enjoy different things. That is why it is so important to listen to your body when experimenting with new things and do what feels good for you and right for your unique body. 

How healthy are you? Find out by downloading my free Health Scorecard and rate your health.

There are many benefits to improving our health:

• Strong immune system to fight viruses

• Emotional resilience so we feel calm and in control

• Good brain function which helps us with mental sharpness as we age

• Perform optimally at work and in sport

• Lose weight and unwanted body fat

• Improve sleep so that we feel refreshed when we wake up

• Increase our energy so we feel motivated to pursue all our goals

Here are ten areas we can focus on to ensure our health is optimal:

1. Sleep - although we may be an early bird or a night owl, we must get enough quality deep sleep each night. Ideally we should be sleeping during the hours of darkness, as early as we can before midnight to maximise our deep sleep and we need 7 - 9 hours sleep each night. You will know you are getting enough sleep if you can wake up without an alarm and feel rested when you wake up. Sometimes this just requires correctly timing your wake up after 4 or 5 sleep cycles before you go into the next sleep cycle. Try using the app Sleep Cycle which can help you wake up at the best time after a sleep cycle ends.
   
   

2. Fitness - we all know we need to exercise! It is vital to have strength-based exercise as we grow older to ensure we have good muscle mass. Cardiovascular exercise as well as flexibility are also vitally important. Find the exercise you love to do which you will do regularly. Daily movement is key!
   
   

3. Nutrition - what we eat has a major impact on our body. There is a lot of confusion about what is healthy and not healthy. Ensure you include good quality protein daily as well as colourful fruit and vegetables and healthy fats. Most importantly listen to your body and track what foods feel good. Do not assume that because a food is deemed healthy that it is good for your body. Some people have trouble digesting nuts and certain vegetables. Read this blog post if you want to learn my 10 tips on How to Eat Healthier.
   
   
   

4. Gut Health / Healthy Microbiome - looking after our gut health is really important, especially since the ratio of microbes in our body compared to human cells is 3:1. We have approximately 37.2 trillion human cells compared to 100 trillion bacterial cells. Plant foods like onions, garlic and leeks feed our good gut bacteria as well as fermented foods like sauerkraut, bio-yoghurt, kefir and kimchi. Avoid artificial sweeteners and processed foods and try to follow a regular routine for eating and sleeping for a healthy microbiome.
   
   
   

5. Hydration - regular intake of clean filtered water is necessary for good health. All of our organs need high amounts of water including the brain, our blood and our muscles. If we are not drinking enough water, we can suffer from headaches, lack of focus and concentration, high blood pressure, dry skin and kidney problems. If you like a change from water, try eating some fresh fruit which is very hydrating or herbal teas.
   
   
   

6. Reducing Toxin Exposure - toxins create a great deal of damage in the body. It is important to look at the beauty products you use and limit parabens and fragrances which can disrupt your hormones. The app Think Dirty is fantastic to screen your products.  Try and eat organic foods where possible to limit pesticides in your body. Try and air out your house at least once a week as new furniture and carpets can release toxins which is called “off-gassing”.
   
   

7. Detoxification - although everyone talks about “doing a detox”, many people are not doing what is really required for healthy detoxification. This involves daily bowel movements, drinking plenty of water, sweating regularly and ensuring good intake of all the necessary nutrients for the detoxification process. These nutrients include a variety of amino acids from both animal and plant protein as well as vitamins and minerals from colourful fruits and vegetables, and cruciferous vegetables like broccoli.
   
   
   

8. Stress Management - stress is one of those hidden causes of disease which tends to be overlooked. We can eat the best diet in the world and exercise regularly but if we suffer from stress, this can wreak havoc in the body. This is because stress shuts down many functions in the body like the immune system and the nervous system which are so vital for maintaining health. Also digestive secretions like stomach acid are massively reduced by stress and our hormones are limited as we don’t need to have all these things working well if we are running for our lives from a predator. Daily relaxation is absolutely vital for health which can include meditation or mindfulness or just spending 10 minutes a day doing something you love like playing a musical instrument, spending time with friends or family or laughing. Read my blog post on How to Manage Stress for more tips.
   
   
   

9. Mindset - the way we think is key to our health. We can manifest disease through negative emotions and beliefs. It is important to watch the thoughts we have and challenge any negative or disempowering ways of thinking. Practising gratitude daily is a wonderful way to improve our mindset by really tapping into the positive feelings relating to the wonderful gifts we have in our life. I know many of us are going through a tough time with the pandemic and it is important to really take time to appreciate even the tough things that teach us life lessons. The way you start your morning can also massively impact your mindset for the day. Swap the morning news with reading a couple of pages of an inspiring book.
   
   
   

10. Relationships - we thrive if we have supportive, nurturing relationships in our life as these help us feel happy and loved. This reduces stress and boosts our immune system as well as positive hormones like oxytocin. I know sometimes it's tricky with family as we don't feel like we get to choose our family. Ensure that you surround yourself with people who respect you and see the best in you. And if you haven't got those people currently in your life, it might be time to build some new relationships! According to motivational speaker Jim Rohn, “You are the average of the five people you spend the most time with.” Consider carefully if you want to be thinking and behaving like the five people you spend the most time with and choose your people well! 

I hope these ten tips have given you food for thought on how you can boost your health. It is an ongoing project to keep eating healthily and exercising and taking time to relax. However it is time very well spent if we want to have a high quality life as we age. You can download my free Health Scorecard and see how healthy are in the above 10 areas.

HOW TO EAT HEALTHIER

There are so many conflicting messages in the media about what is healthy and what is not healthy. One day we are told that we should avoid alcohol and the next that red wine contains healthy antioxidants. It is no wonder that we are all very confused! However, I am sure that really you know what things are healthy for you and make you feel good. You might just want be looking for permission to eat those things you know you are better to avoid!

Download my free guide with a quiz and 10 tips on how to prevent indigestion.

Here are 10 tips to help focus you to eat healthier and help reduce any confusion about nutrition:

1. Protein – it is important to eat good quality protein at every meal. According to Dr Mark Hyman in his book “What the heck should I eat?”, we should aim to eat 115-170g protein per meal. Remember, also, to vary the proteins we eat so that we are sure to get the full spectrum of amino acids that our bodies need. We need protein for good bone health and to help our liver work efficiently to move toxins and excess hormones out of the body.
   
   

2. Eat the rainbow – we need to eat different coloured plant foods with 50-75% of each meal consisting of coloured vegetables. According to Deanna Minich, we should try to eat the following colours daily: red, orange, yellow, green, purple, brown, white (eg raspberries, carrots, lemon, broccoli, blueberries, mushrooms, onion).
   
   

3. Healthy fats - aim for 3-5 servings of healthy fats daily (nuts, seeds, avocado, coconut, olives, extra virgin olive oil). These are vital for healthy cells.
   
   

4. Low-glycemic - Eat a low-glycemic diet to keep your blood sugar stable. This helps keep your insulin down and reduce your risk of Diabetes Type 2 as well as keep your mood stable and help you avoid over-eating. Including protein and vegetables at each meal helps with this.
   
   

5. Timing of meals - eat every 3-4 hours to keep blood sugar stable and to avoid cortisol kicking in. Also, it is important that you allow the full cycle of digestion to complete before you start eating again.
   
   

6. Chew, chew, chew! – make sure you chew your food thoroughly and never eat when stressed. This enables optimal digestion and absorption of all the great nutrients from the foods you are eating.
   
   

7. Varied diet – it is important to eat different kinds of foods and not stick to the same old foods. The good bacteria in our gut thrive on many different types of foods and there is a risk that the diversity of bacteria will be low unless we eat a varied diet.
   
   

8. Avoid inflammatory foods - avoid foods which cause you digestive issues. Gluten and dairy are known to irritate the gut for certain people and it is wise to avoid eating these at every single meal.
   
   

9. Whole grains - eat small amounts of whole grains like brown rice, wild rice, quinoa,
   and buckwheat for fibre and B vitamins.
   
   

10. Real whole foods - avoid processed foods with artificial ingredients and sweeteners that you cannot pronounce. Try and eat things that our ancestors would have eaten, for example, meat, eggs, fish, fruit and vegetables.
    
    

I hope I've given you some ideas to eat healthier and help you choose those foods which make you feel great. Final takeaway (of the non-sugar fatty salty variety!!) – make sure you always listen to your body as just because something is healthy does not mean that your body enjoys it or can digest it well. Avoid foods that make you feel uncomfortable and enjoy the ones that make you feel good. And if you do want to enjoy something that is not the healthiest, make sure you sit down and savour it properly.