Top Tips for a healthy Christmas!

A healthy Christmas survival guide!

So Christmas is just around the corner! Are you full of festive cheer? Have you finished your Christmas shopping? Wrapped your gifts and placed them underneath the Christmas tree and now eagerly awaiting the holiday to arrive along with precious time to spend with family and friends? Maybe you haven’t even started yet and it’s all going to be a little last minute with you burning the candle at both ends and then when Christmas Eve finally arrives – you collapse in a heap, start to relax into the festivities and wham (and I don’t George Michael singing last Christmas!) you’re suddenly hit with the sniffles that develop into a cold or even worse, the dreaded flu and Christmas is spent feeling under the weather, or, you miss out completely and spend it in bed!

Do you think about keeping healthy over Christmas and take steps to keep yourself fighting fit? Or is it a time where you throw caution to the wind, party hard, eat whatever you want and yep you guessed it drink whatever you want and then worry about the consequences in the new year?

Well here’s a few tips that may just keep you in the festive spirit and carry you through to the new year without a cough, sniffle or a sneeze in sight! Or a huge hangover and a belly as big as Santa Claus himself!

 Support your immunity

 A weakened immune system is susceptible to not only colds, flu & infections but also to more serious health conditions. Strengthening your immune system through good nutrition and supplementation are ways in which you can support your overall health. Research has highlighted the central role vitamin D3 plays in immune health. The anti microbial proteins that fight viruses and bacteria are dependent on adequate levels of vitamin D whilst the minerals selenium, copper & zinc and vitaminc also contribute to the normal function of the immune system. 

Olive leaf has been traditionally used for centuries in many cultures for medicinal purposes and is constantly recommended to boost the immune system, particularly for those who suffer from recurrent infections. Common conditions where olive leaf has been effective in boosting the immune system include colds & flu, ear infections, warts, cold sores, urinary tract infections, yeast issues and many more.It is thought to work by supporting your body’s innate immunity through interaction with white blood cells known as macrophages.By improving the function of macrophages, our first line of defence is increased and our ability to repel harmful microorganisms enhanced. 

AllicinMax, a stabilised, patented Allicin extract from garlic has many anti fungal and anti viral applications. It is particularly beneficial during the winter months as a preventative – research confirming a 60% reduction in the likelihood of developing a cold and should you be unlucky and fall prey to colds & flu, then it has also been shown to reduce symptom duration and reduce the chances of re-infection.

Should you succumb to a nasty cough then a traditional cough remedy containing black elderberry, manuka honey and thyme may provide significant relief helping to coat and soothe irritated and inflamed respiratory membranes whilst working as an expectorant helping to expel mucus from the lungs.

Diet – you are what you eat! 

Christmas seems to be the season where we take leave of our senses a little, the supermarket shelves are crammed with seasonal delights and then there’s the Christmas TV adverts, one after another ,enticing us in with an array of treats, puddings, fantastic deals on alcohol and chocolates galore! The choice is astounding and we give ourselves free reign to eat, drink and be merry until we’re ready to burst. Everyone deserves a treat every now and again and I’m no party pooper. However, there are lots of ways to make sure you are getting the balance right at Christmas, and by introducing healthier alternatives into the mix you might just save yourself from the discomfort of over indulging: bloating, indigestion, wind, nausea, headaches and the dreaded hangover! 

At Christmas there’s a fantastic array of fruit & vegetables on offer. Try and cut down on your portion sizes of meat and roast potatoes and go for extra vegetables, especially greens such as broccoli & kale which are packed with essential nutrients and love them or hate them, Brussel sprouts are packed with Vitamin C!

Love your roasties? Well, as an alternative to potatoes try a healthier option of sweet potatoes, roast beetroot, celeriac and parsnip. Seasonal fruits such as cranberries, satsumas, dates and figs are also in abundance at this time of year and are full of vitamins, minerals and fibre. 

Buy organic where possible, eat smaller amounts of food, but more often to keep your blood sugars stable and to keep those hunger pangs at bay! Cut back on the salt too or use Pink Himalayan salt a much healthier alternative. You can find this at your local health store.

Have a selection of nuts at hand – although higher in calories they are packed full of nutrients. Brazils, walnuts and almonds are ideal and contain the minerals selenium, calcium, magnesium, iron, zinc & potassium. A handful a day is ideal, but make sure they are unsalted.

KEEP HYDRATED! It’s party time – cheers! Certainly enjoy yourselves, but make sure you get to drink plenty of water during the day and in between those glasses of wine, beer or whatever your favourite tipple might be. Start your day with a pint of warm water with a slice of lemon – and always have a pint of water before you go to bed. Alcohol will dehydrate you so by ensuring you stay hydrated you will hopefully keep the hangovers at bay!

Seasonal over indulgence

Ok, so what if you do get a bout of indigestion, wind and bloating or find you succumb to a hangover? Well, there are a few natural remedies that would make great store cupboard essentials for over the Christmas period. Extracts of bitter herbs such as centaurium and yarrow are traditionally recommended for those suffering from acid reflux, acid indigestion and heartburn whilst herbs such as dandelion and artichoke are traditionally used for supporting the liver. If you get general indigestion rather than reflux, feel full and uncomfortable in your abdomen after eating and find rich fatty foods are productive of slight nausea then liver supportive herbs could be helpful. Milk thistle is the herb most commonly associated with the liver due to its ability to protect the liver from alcohol and medications which might do it harm. However, always remember, if you are already taking prescribed medication or have a medical condition always seek the advice of your GP prior to taking these remedies. A course of friendly bacteria in supplement form may also ease symptoms of bloating whilst offering immune system protection. Taking digestive enzymes with meals will help to break down your food so that it can be easily digested and better absorbed by the body. And one very important tip for helping digestion – always chew your food thoroughly!

Get some exercise! 

Why not enjoy a walk with family or friends after your Christmas meal? Exercise has significant benefits, not only will it take you away from all the food and drink, it means you are less likely to help yourself to seconds or over indulgence on your return. It will also support your digestion and metabolism and help to lower your blood sugar levels.

And finally....... try and minimise your stress levels!

Relax and engage in activities over the Christmas period that make you happy. Laugh lots! Laughter is the best medicine! Get plenty of rest and good quality sleep and don’t forget to breathe when it all gets too much. Find a little bit of peace & tranquility among the pre Christmas chaos. Treat yourself to a massage, light some candles, add a few drops of lavender oil to a warm bath and simply let your cares melt away.

Have a great Christmas everyone!

Competition time: 

to win our A.Vogel cold & flu survival kit (see below) simply answer the following question and email your answers to mel@barehealth.co.uk 
by 31/01/2015

Which herb is most commonly associated with the liver due to its ability to protect the liver from alcohol and medications which might do it harm?

The information in this article is intended for information purposes only. Always remember to seek the advice of your GP or healthcare professional if taking prescribed medication or undergoing treatment for any medical condition.

For more information please call into Bare Health, Congleton’s award winning, independent health store.

Time for a Spring Clean!

Spring is has finally arrived! And doesn't it feel great to feel the sun on our faces once again? Ok, I agree, it's not that warm just yet, but that re energised feeling when looking out of the window on a sunny spring morning as once again nature blossoms and springs to life, well, that cant be beaten and  it is so welcome after a dull and very damp winter. All around us there's evidence of new life, new energy & change.

However, whilst everything is blooming outside, are you flowering on the inside, feeling energised, healthy and ready to take on the world? Is your health blossoming? Or, is it a little stagnant and in need of a kick start?

Do you feel tired & sluggish? Is your skin dull and in need of a little TLC? Is your digestive system out of sorts - bloating? Constipation? Indigestion? Are you getting headaches? Are you emotionally drained?

Do these symptoms resonate with you? If so, there's no better opportunity for a 'spring cleanse' - time to regain your energy, vitality & 'joie de vivre'. 

PUTTING THE SPRING BACK INTO YOUR STEP

In this blog I'll be giving you some quick tips on how to help restore energy & vitality with a focus on cleansing the body, mind & soul. Why not set aside a little time to create the space to cleanse your body of toxins, replenish with nutritious food, unwind your mind and re-ignite your soul. Work towards finding your healthy balance and putting the spring back into your step so you can leap into life!

A healthy balanced diet is one of the foundations to achieving Optimum Health and should never be overlooked. Its vital to keep our digestive & eliminatory organs (bowels, kidneys, lungs,skin) in good working order so that the body can effectively digest & utilise the nutrients it needs from food and at the same time efficiently dispose of its unwanted wastes without them accumulating in the body.

DIET

1) HYDRATE! HYDRATE! HYDRATE! 

Keep well hydrated - try to drink at least 4pts of clean, uncarbonated water daily and avoid dehydrating drinks such as coffee, tea, & alcohol. Steer clear of fizzy drinks too. Substitute tea & coffee for herb teas and coffee substitutes such as Bambu. Remember your brain is 80% water and depends on it to function optimally, without adequate hydration your concentration & focus will deteriorate. Dehydration can also impair short term memory and long term memory recall. In addition, if there is insufficient fluid in the bowel there will also be constipation. Just a few of many good reasons to keep well hydrated!

2) Add 'swollen' foods to you diet, these are foods that hold water and help hydrate the body. Foods such as gentle grains, pulses & vegetables. Brown Rice & Millet are especially good grains to use.

3) Stick to proteins that are less challenging for the body to digest - e.g. pulses, seeds, fish & chicken are best. Try to avoid Pork & red meats. Dairy can also be very challenging on the digestion and produces a lot of mucous in the body, opt for dairy free milks such as coconut, rice & nut milks.

4) Fruit - try and eat indigenous, seasonal fruits where possible and always eat away from other food groups. Fruit digests much quicker than other foods. Fruit smoothies are great but be aware of the high sugar content, especially in ready to drink versions. It is always better to make your own from fresh - but again keep them in moderation.

5) A gentle cleansing diet should include: 45% Brown rice 45% Fresh Vegetables and 10% Pulses

6) Try to incorporate Raw Foods into your diet. Chopped raw veg can be used as snacks, you can also buy healthy 'Raw' snacks from your local health store. Raw Kale Chips are great and very moreish! The enzymes that occur naturally in raw food are important for health and greatly aid digestion. Eating a healthy salad a day is a great way to benefit from raw foods whilst introducing variety,colour and a whole host of healthy nutrients to your diet.

7) Reduce your intake of acid forming foods. Too many of these foods can lead to inflammation in the body and exacerbate problems such as joint pain, arthritis, skin complaints and a number of digestive complaints. Any condition ending in 'itis' suggests there is inflammation present. So its about getting your balance right. Aim for 80% Alkaline 20% acidic foods. Avoid acidic foods such as white bread, refined sugars, coffee, alcohol, carbonated drinks, chocolate, red meat & processed foods. Incorporate a daily serving of alkalising green foods into your diet such as chlorella, spirulina and wheatgrass. These powders are packed with vitamins, minerals, amino acids and antioxidants and are amongst the most nourishing foods in the world. There are great for restoring energy levels too! At the bottom of this article I have included a very useful chart from energiseforlife.com showing the various acid & alkaline forming foods. Hopefully this will provide a clearer understanding of the foods to include in your diet and those best avoided. It may be handy to print out a copy and pin it to your fridge. 

8) Avoid drinking water with meals - as this dilutes 'saliva' which is the body's best digestant. Food mixed with Saliva ensures proper digestion - which brings me onto my next point.....

9) Always chew food thoroughly. CHEW! CHEW! CHEW! Many people eat foods in such a rush i'm surprised that it even touches the sides and exits the body in the same form as it entered! Chewing your food is so important and the point at which digestion begins. Take your time when eating and never rush. Your food needs to be broken down into small pieces for its nutrients to be released and absorbed.

10) Grow your own sprouts! Sprouts are nutritional powerhouses and a great source of easily digestible protein, vitamins, minerals & enzymes. The germination process of seeds & pulses greatly enhances their nutrient and enzyme content. They are cheap & easy to grow at home on your window sill and all you need to do is add them to your food to obtain their extraordinary health enhancing benefits. You can purchase seeds/beans for sprouting from your local health store.

11) Soak linseeds or chia seeds. These seeds as well as being a great source of Omega 3, are exceptional at holding water, which can help prolong hydration in the body & retain electrolytes. They are also excellent for adding bulk to stools and improving the function of the bowels.

12) Include a variety of colourful vegetables to your diet to obtain the broadest spectrum of nutrients. Your plates of food should look like a rainbow! Organic is always the best option and ensures that your food is free of harmful chemical preservatives. It tastes much better too! Raw vegetable juices are great for helping renew vitality when we are feeling fatigued as well as being rich in health producing enzymes and vitamins, minerals and trace elements. They will also give you skin a healthy glow too! Juices should be made in a 'juicer' rather than a blender so to obtain all benefits. They should be drank soon after making so to avoid oxidation occurring and the loss of key nutrients.

13) Avoid frying food where possible and cook only with oils that have a high smoke point & remain stable at high temperatures e.g Coconut Oil or Rice bran oil. Olive Oil or flaxseed oil should only be used in salad dressings or stirred into foods once cooked. Cooking these oils will cause them to become unstable, oxidise and become carcinogenic. Steam or stir fry veg to retain their nutrients. If boiling - retain the water after cooking and use as stock, as nutrients will leach into the water during cooking, don't rinse them down the drain.

LIFESTYLE

Although nutrition is key, it isn't the only area to be spring cleaned! What about your lifestyle? Ask yourself -Are there changes that can be made here too? Have you been burning the candle at both ends and need some rest? Are you getting enough sleep? What about exercise - are you able to get out and enjoy the lovely spring weather and take in some fresh air? Even if its just going for a walk - getting away from it all out in the countryside can be a tonic in itself and very restorative. Getting more oxygen into the lungs is vital and poor breathing technique can limit our oxygen intake and hinder the release of toxicity from the lungs in the form of carbon dioxide. Its surprising how shallow our breathing becomes when under a lot of stress for example. Take time to practice deep breathing on a regular basis and really fill those lungs, increasing your oxygen intake with every in breath and releasing the toxicity with every out breath. Joining a yoga class or relaxation/meditation group is highly recommended, it's somewhere that introduces you to focusing on the importance of breath and breathing correctly. A place to focus and still the mind whilst at the same time it can be energising and revitalising! Its all about balance. Yin & Yang!

However these are only suggestions as every one of us is different and unique, our interests vary- so find that something that helps you to relax and restore your inner balance :)

We are only given this one body and it's up to us to care for it. The body will do its best in any given circumstance, however, we need to nurture it with good nutrition and a healthy lifestyle to keep it in good running order. What happens if we put the wrong fuel into our cars? Yep, you guessed, they come to a grinding halt and until we remove the harmful fuel and replace it with the correct fuel - its going nowhere.The same happens to us if we constantly take in too much of the wrong stuff - we become ill, yet we have the choice to make changes and help heal ourselves.

Id like to make an important point here though - life is about balance. Yes its very important to fuel our bodies with the right foods and engage in the right lifestyle behaviours to keep us well and healthy for a very long time. And I believe that we are all capable of making positive health changes - armed with the right information & knowledge. But life is also for living. So, if now and again you have a naughty treat or go overboard at a celebration or on holiday or simply fall off the wagon- please don't beat yourself up. The worry itself can be just as harmful. Enjoyment of life is so very important too. It's all about moderation and not letting the occasional 'blip' become an ingrained bad habit that takes its toll your health. Our bodies, if, in good working order, should be able to stand the occasional blow out and be able to repair. If we are run down or taken ill - its a warning sign - so act upon it. Keep everything in balance - know what the right foods are to eat, remove the harmful sugar laden and over processed foods and chemicals. Be aware and take steps towards better health. Find your healthy balance! Take care of your body and it will take care of you!

If you would like to make changes to your diet and you are in need of a little extra support & guidance.It may be a good idea to seek the help of a qualified & experienced Nutritional Therapist. 

For more information and advice on how you can bring about healthy changes in your life, please pop into Bare Health or call the store on 01260 408413. Our team of experienced and professional therapists are always more than happy to help.

The information in this article is for information purposes only and is not intended to diagnose or treat any existing medical conditions. Always seek the advice of a GP or healthcare professional if taking prescribed medication or undergoing any treatment prior to making any dietary or lifestyle changes.