See you all in 2019!
Dry skin is common during winter, due to the effects of central heating and harsh weather.
Drink plenty of water and top up the good fats in your diet such as oily fish, nuts and seeds.
Switch up your skin care regime to products that are richer and more moisturising to compensate.
Combat the effects of SAD by getting out into nature and natural daylight as much as possible. We can find ourselves going from office to the car or public transport to home, barely venturing outside.
Get out in your lunch hour if you can. There is nothing like a brisk walk on a crisp winter’s day.
With so much food on offer at this time of the year - don’t be tempted to binge eat just because you can.
You can still indulge but try and eat smaller portions and make up for it by eating lighter meals in between.
Keep active in the home and go for daily walks if possible. Don’t veg out on the sofa all day just because you’re not at work!
We can be tempted to eat fats, refined carbs and sugary foods when it is cold outside and we are feeling sluggish.
This not only creates weight gain, but reaching for these foods will only make us crash after the initial energy rush, creating a vicious cycle.
Eat more high GI foods such as complex carbohydrates to keep you feeling sated for longer. Healthy fats such as oily fish, nuts and seeds, will improve your mood and brain function.
Keeping your immune system strong is crucial to help your body deal with viruses. A balanced diet, keeping hydrated, exercise and rest all contribute to this.
Eating foods high in Vitamin-C, such as oranges, peppers, broccoli and berries in their whole form are better than taking supplements as they also contain magnesium, potassium and B6
Our Vitamin-D levels are lower than ever before due to our increased use of sun protection and can decrease even more in the winter when there is less sunlight.
Vitamin-D is crucial for bone and skin health and can help stop diabetes developing as it aids the function of the pancreas, which controls blood sugar.
Links have also been found between Vitamin-D deficiency and heart disease and cancer. An oral spray of Vitamin-D3 is an easily absorbable supplement.
Getting up in the dark can be difficult.
Stretching and doing some gentle exercise, followed by a warming nutritious breakfast such as porridge or a healthy cooked breakfast can help.
Put on some uplifting music to put you in a good mood for the day.
Fermented Foods contain high levels of probiotics, which top up the healthy bacteria that naturally live in our intestine.
They are known for aiding in digestion, boosting the immune system and cleaning the gut. They’re a key contributor to the health of the gut-brain axis and have a calming effect on the body, specifically helping with aggression.
Fermented foods containing probiotics include: kefir, sauerkraut, kimchi, pickles and live yoghurt.
Feed your five senses to block out the harshness of the winter season.
Create a beautiful environment for yourself with scents and soft beautiful textures in the home.
Visual beauty, warm lighting and calming music can help to increase wellbeing.
Dressing in layers rather than thick jumpers and coats can help keep your body at the right temperature when you are going from the cold outside to overheated interiors and vice versa.
Turkey, as well as being the leanest meat, contains high levels of Tryptophan, an amino acid that helps boost dopamine and serotonin in the brain.
This creates feelings of wellbeing and relaxation, which help you sleep better and can even help increase your tolerance to pain.
Traditional Eastern and African medicine use the way we live (lifestyle protocols) as preventative and healing tools to prevent and treat illness, rather than waiting until the horse has bolted from the cart…
The East has a holistic philosophy towards health.
The mind, spirit and body work together and cannot be separated, whereas in the West, traditional medicine compartmentalises and believes it can treat each individually.
Salmon is packed with Omega-3 fatty acids, which is a proven mood booster.
Omega-3 plays a vital part of our body’s cell manufacturing, making our hair shiny and skin plump and glowing.
If you cannot afford fresh salmon, tinned salmon is a great alternative as well as tinned mackerel and sardines. Sardines have the added benefit of high levels of calcium due to their edible bones.
Plant or phytoestrogens, typically found in an Asian diet, may help keep your hormones in balance by mimicking the oestrogen hormone.
A high intake of phytoestrogens is thought to explain why hot flushes and other menopausal symptoms rarely occur in populations consuming a predominantly plant-based diet.
You can increase your intake of phytoestrogens by eating more: organic soy milk and soya flour, linseeds, tofu, tempeh and miso, pumpkins seeds, sesame seeds, sunflower seeds, celery, rhubarb and green beans.
Vaginal dryness and dry skin caused by a decrease in oestrogen before menopause are common complaints among women.
Getting eight glasses of water a day can help maintain your skin’s moisture and offset dryness.
Drinking water also helps decrease the bloating that occurs with the hormonal changes that occur during the peri-menopause.
Dark chocolate is one of the biggest mood boosters!
Not only is it delicious and an energy booster, it has a high percentage of cacao, which has more antioxidant power than many other foods.
Two to four small squares a day is plenty.
No matter how nutritious your diet is and how much exercise you get, your health will suffer if you don't get enough restorative sleep.
It's not only the quantity of sleep you get that matters; the quality of your sleep is also important. To maintain optimal hormonal balance, aim for at least seven hours of high-quality sleep per night.
Inadequate or poor-quality sleep has been shown to decrease fullness hormones, increase hunger and stress hormones, reduce growth hormones and increase insulin resistance.