Issue 06: Health, Nutrition and You- Restart 2022

HAPPY NEW YEAR everyone! With all the festivities, sharing of foods and drinking of beverages good or bad for us, here we are, feeling the pressure from all our New Year resolutions and friends walking around looking like voluptuous swim wear models who haven’t exercised at the gym even for a single day while eating anything they can get their hands on. Rather than sit and fret about weight gain or tiredness, why not sit down, think about it and write a list of how best to prioritise your time for optimal health and wellbeing this new year.

Here are a few tips I can offer you to get back on track in 2022:

• If you’re tired, see your GP and get your blood, stool and urine tests done – that way you’ll get an idea which nutrients are lacking, how your digestion is working to absorb nutrients as well as how your kidneys are functioning. Vitamin D and iron are known to deplete in young women, posing health risks such as auto immune conditions and anaemia. Your GP, nutritionist or naturopath can advise you further on this matter.

• Weigh yourself and work out your body mass index; several health apps out there can measure this for you; just follow the instructions. This will help you to draw up an exercise routine and recognise which foods are not helping you stay within a healthy weight range. If you cannot get to the gym, try walking with hand weights around the block; move to a YouTube walk-at-home or yoga session; take the stairs everywhere instead of using the elevator; join a dance class; or get a walking group together, that way you will clock in more steps than doing it alone and most of all it’s a fun catch up with friends.

• Keep sweet treats for weekends – the cup cakes and cookies can be placed in a corner far away from you; and avoid eating at your desk. If you’re in the mood for a snack, chop up fruit and have a spoonful of Greek yoghurt. Unsalted nuts and seeds, seaweed based crackers with a homemade chick pea dip are also yummy alternatives.

• Intermittent fasting or time restricted eating, may also be useful short term solution for post festive indulgence to reset your metabolism, aid digestion and reduce those sweet cravings in the long run. There are several audio books available on intermittent fasting for beginners. If you have a medical condition, please check with your GP if this lifestyle is suitable to you.

• Drink sufficient water; excess physical activity, alcohol, hot humid conditions, or even cold dry ones, can leave you dehydrated and tired. I recommend at least 2 litres a day of water. A glass of water first thing in the morning with a squeeze of lemon or a tablespoon of apple cider vinegar is a gentle liver cleanse. Limit alcohol intake.Bingeing on weekends may sound like fun, but can severely impact the health of your liver.

• Re–stock your fridge with seasonal fresh fruit and vegetables, kimchi or sauerkraut, pickled radish or ginger (probiotics aid digestion), nut milks, eggs anda few pieces of freshly purchased and well sourced lean protein. That way you can prepare a quick healthy meal and the protein will keep you fuller for a longer.

• Check that your prescribed medications and supplements have not gone past their expiry date, also check if you still require them. If buying supplements, check for quality and well sourced brands. Keep an eye out for adverse reactions such as upset stomach, nausea, headaches andget professional advice before sampling a new supplement.
• Sleep is most important tool for healthy living. At least 8 hours of undisturbed sleep is required to make your body–clock work in optimal condition. Sleep hygiene includes, keeping a window open for fresh air, ensure your bed clothes are light and breathable, avoid blue screen time at least an hour before bed, drink a warm cup of milk or herbal sleep tea, and write a list of all the things you need to do in the morning (that way you are not pondering over problems, tossing and turning and waking up tired).

Till next time, sleep, eat and move well, do physical activity that you enjoy and keep calm. Trust your instincts when it comes to food choices.

Denise (qualified clinical nutritionist)