#healthinsider: SPRING INTO SPRING

AS WE SAY BYE TO THE COOLER MONTHS OF WINTER, SPRING BRINGS WITH IT NEW POSITIVE ENERGY & FRESH STARTS. IT’S TIME TO COME OUT OF HIBERNATION AND KICK SELF-SABOTAGING HABITS & NEGATIVE THINKING TO THE CURB.

bM contributor and Nutritional Medicine Expert, Fiona Tuck explains how you can put a spring in your step by following these simple wellness tips…


Take a deep breath and remember to breathe. We sometimes underestimate the power of the breath and the affect that it can have on our health. When we are stressed our heart rate increases and our breathing becomes short and shallow in a response to the fight or flight response within the body. Slow deep breathing revitalises our cells, assists oxygen levels in our bodies, help to keep the system alkaline and helps to aid removal of toxic waste materials. Deep breathing can also stimulate the large intestines and may even help with elimination and constipation. By controlling the breath we help to maintain a sense of calmness and clarity by slowing down the heart rate helping us to see situations more clearly. Look out for pranayama (breathing) apps or try yoga and meditation classes and discover the power of the breath.

• Up the greens. Our bodies perform at their best when they are in a natural slightly alkaline environment. If we consume too many foods that produce acid or create acid by products the body has to work harder to maintain its natural ph. When acid load is increased in the body the body will draw on alkaline reserves such as the alkaline mineral calcium. This is why chronic high acid producing diets can be associated with an increased risk of osteoporosis. Decrease acidic foods and drinks such as red meat, coffee, alcohol, salt and sugar consumption. A good way to increase alkalising goodies into your diet is by including a green juice or smoothie daily. Green juices are low in sugar and high in chlorophyll, folate and magnesium to give you an instant energy boost whilst also helping to maintain an alkaline environment.

• Keep your energy levels up. Avoid energy slumps and blood sugar dips by increasing your consumption of magnesium rich foods such as green leafy vegetables, fruits, dark chocolate, nuts and seeds. Stay away from energy draining foods such as white bread, cakes, rice crackers, chips, sugar, pasta and potatoes which will temporarily boost blood sugar levels and then send energy levels crashing leading to a perpetuating cycle of stimulant and sugar cravings. Aim to introduce small amounts of protein with each meal (most importantly breakfast) to maintain energy levels and prevent snacking throughout the day. Choose good quality protein such as fish, natural yoghurt, eggs, lean meats, poultry, nuts and nut butters.

• Ditch the diet. If you are a chronic dieter always looking for the next weight loss solution it is time to stop. Cutting out meals or food groups or constantly obsessing about weight and what you eat will only lead to deprivation and overeating. Eat a little bit of everything but not too much of any one thing.

• Get moving. Take time to step outside, soak up some rays and get moving. It does not matter if it is a quick 20 minute fast paced walk, an exercise class, or even dancing around the living room floor to music, exercise increases feel good chemicals in the brain, helps to regulate hormones, increases bone density and increases energy levels.

Making small positive changes to your everyday routine is what will have the long term effects on your health, mind and emotions. Remember it is all about balance and moderation. It is what you do every day that has the biggest impact on lifelong change.

Fiona x

fiona tuck

 

Read all Fiona’s bM posts HERE & stay tuned for her new book which comes out in September

CLICK HERE for more about Fiona
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{Pic: Jens Pirate Booty}

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