Is it time for change?

Tuesday, May 11th, 2010

Getting in the holiday mood

Surely not ANOTHER blog post on the general election? I realise at the time of writing that a resolution has not yet been reached but fear not, I think there is enough being written on this subject at the moment!

 Actually am thinking that as we are approaching summer that maybe this is time to make some changes to our digestive health in preparation for sun, sand and sangria? How many times have we thought about getting ready to look good on the beach and then not quite making it?

Possibly because we’ve been trying too hard to make too many changes? Perhaps for some we’ve not been making enough. But the fact of the matter is, that preparing for holiday season is a little more serious than just getting the perfect figure to show off.

 Why? Well according to a previous Yakult survey, seven out of ten Brits complain of contracting a cough or cold when on holiday. Other people claim to have suffered from headaches, diarrhoea, constipation and stomach bugs with days of holiday spent bed ridden or generally feeling sorry for themselves.

 But according to Dr Tony Leeds, some of the problems people suffer on holiday, particularly the digestive illnesses, could be lessened if we prepare ourselves in advance. Or get ready for change before it happens - am sure a lot of MPs are thinking that now!

 So if you’re heading off on holiday soon, here’s some top tips as to what you can do to help prevent holiday illnesses: 

• Look after your gut: The majority of your immune system lies within the digestive system., so taking care of the gut really can help your natural defences. Before going on holiday improve the health of your gut through your diet. Eat prebiotic foods like asparagus, onions and artichokes as well as eating a well-balanced diet and take a regular probiotic.  

• Eat well: Our bodies need a good healthy, varied diet in order to function well. Ensure your routine isn’t disrupted in the build up to holiday and make time for regular well balanced meals. Swap processed junk foods and microwave meals in favour of plenty of fresh fruit and vegetables, fibre-rich and wholegrain foods.

• Drink water: Cut down on caffeinated drinks such as tea, coffee, and cola. Instead, drink lots of water, unsweetened fruit juices and herbal teas. Water will flush out your system, and fruit juice is packed full of vitamins and minerals. Stay hydrated throughout your holiday; particularly when in the sun and on the plane where air cabins can dehydrate you.

• Get moving: Exercising for 30 minutes five times a week will improve circulation helps keep your digestive system and your body’s defences on top form. On the plane get as much exercise as you can to avoid discomfort and sluggishness. When on holiday get double benefit from the pool - while cooling down do a few lengths and keep in shape.

•  Sleep well: Sleeping is your body’s way of repairing your defences so you’re ready to fight infections. Aim for around 7-8 hours every night, and keep to a regular bedtime, even at weekends. This is especially important for long-haul flights where you can minimise the effects of jet lag by getting a good night’s rest for a few nights running before departure.

•  Chill out: Stress causes your heart to beat faster and long term is not good for you. So it is important to pace yourself - take time out when you feel the pressure and find ways to manage difficult situations. Ensure there are no last minute panics at work by doing a bit more each day in the build up to your holiday rather than leaving everything to your final day at work.

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Steamed or boiled? How do you eat yours?

Thursday, March 25th, 2010

Fighting the battle with greens   

Around this time of year, hearing the phrase “How do you eat yours?” has a way of making you think specifically about certain chocolate products!

However, I ask the question, following some new research from Wageningen University in The Netherlands which looked specifically at why it’s a struggle to get children to eat their greens.

Apparently it all comes down to the way they are prepared and children prefer to have vegetables which have been steamed or boiled as they like their vegetables to be crunchy. While they only gave them carrots and french beans they did offer them to the children mashed, steamed, boiled, stir fried, grilled and deep fried. But the crunchiness and the way that boiling and steaming helps retain colour and flavour made it a winner.

And could this be a solution for bringing in more fruit and vegetables into your daily routine? How often do we look at changing the ways we eat certain foods. I’ve talked on a few occasions about the importance of diet on your digestive health, and particularly about the importance of fruit and vegetables.

For instance, how many of us have snacks during the working day? Are we gluttons for biscuits, cakes and crisps or do we have vegetables sticks - carrots, peppers, celery? Cartons of raisins aren’t just for the kids lunchboxes, look at having some yourself or having a small tupperware box of nuts and fruit. And you could easily buy a bag of carrots and make a weeks worth of snacks for a fraction of a cost of some other snack foods.

Some people will use fruit in a smoothie or drink fruit juice, but remember this can only count as one of your five a day. How often do you have fruit salad? Perhaps if you’re worried about fruit going off at home perhaps you can team up with some friends and work, all agree to buy a certain fruit and combine your handywork.

But anything that gets us eating more fruit and vegetables is always going to be good in my book - so if it works for you and those children, then steam or boil away!

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Time to Spring into Spring

Monday, March 1st, 2010

Get gut healthy this Springtime

According to the Met Office today is the first day of Spring and certainly the bright sunshine and spring air is certainly helping to make me feel that the cold winter is long behind us.

Well I don’t know about you but it’s making me want to spend more time outside and that can mean plenty of ways to start shedding those extra winter pounds and start getting more gut healthy.

You may find, if you’ve not been too active over the winter (apart from trudging through the snow!) that you’re not quite ready to tackle a marathon. But as our Love Your Gut fitness expert, Sophie Christy says, there are plenty of good ways to get yourself back in the swing of things - no matter what your age.

“Adults should do a minimum of 30 minutes moderate intensity physical activity, five days a week. As a general rule, this sort of exercise will make you a little warm or sweaty, and slightly out of breath but no more.

Practically anything that gets the heart pumping faster is useful - gardening, mowing the lawn and weeding, keep us and the garden in good shape. How much has started to spring up in the garden already? Have you cleared away the winter leaves? Get out in the sunshine and give you and your garden a good workout.”

A few of my colleagues at Love Your Gut have also started back on some lunchtime walks, amazing what a bit of sunshine can do to the soul! But if you drive to and from work, it might be too dark for a walk once you get home so why not embrace the lunchbreak!

Let us know your ideas for the start of Spring and how, if you’re still keeping your Lent promises, you may be able to embrace them both.

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How is your awareness?

Monday, February 8th, 2010

Being aware - every day of the year

Driving into work today I heard about a National Swap Day and didn’t know if this was a made up cause or had some substance behind it.

Some people are very anti awareness days and weeks, but not us at Love Your Gut as we of course celebrate Gut Week each year! And we are very proud of the week as we want to encourage people to take time out and consider the impacts they make on their digestive health, understand what warning signs they should look out for and seek medical help where necessary. Sometimes you have to stop being embarrassed and take action. It could have long term benefits.

While the 12th annual Gut Week is still a few months away (don’t worry we’ll be posting details here!) I’ve been thinking a little more about a swap day and how we could incorporate into better digestive health.

For instance - what did you have for breakfast this morning? Did you grab something as you were rushing out the door or a quick coffee en route to the office? Or did you go for muesli or porridge at home?

How many of us get the right sort of fibre in our diets? Are we eating pasta, bread and rice? And are we getting the healthiest versions? Perhaps swap for a wholemeal or wholegrain variety.  Perhaps if you go to a deli or sandwich bar at lunchtime choose a different bread product for your sandwich?

I made a swap already today and went for an apple juice instead of a coffee. I know it’s not enough on its own, and don’t worry I’ll be thinking of some more along the way. But what things can you swap today? And will it be too much of an effort? I think you may be surprised.

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Time to start the decade over?

Monday, February 1st, 2010

Wintry start halts resolutions  

How has your gut health been so far this year? Have you managed to shift those extra pounds you put on over Christmas or are you still feeling a little extra weight around your midriff?

If you haven’t managed to get the New Year off to the perfect start then you might be heartened to know you’re not alone. A recent Yakult survey has shown that 73% of Brits have planned a new year health kick but the poor weather in January - the coldest for 20 years - has meant that about a third of people delayed their plans until they were sure the snow and ice had passed whereas one in five have said they would wait until February.

And there’s nothing wrong in waiting if your new digestive health plan is set to be a long term plan. Because the long term benefits will still be achieved. But make sure that you make your goals realistic and achievable. The same way that you may look at setting realistic and achievable goals at work, aim to set the same goals when looking at your health plan.

To get you started, we’ve got some top gut health nutrition tips from one of our Love Your Gut specialists:

•1.     Nourish with nutrients & top up your good bacteria - The gut processes and absorbs nutrients from food so eating a healthy, varied diet, rich in fibre, vitamins and minerals is crucial. The good bacteria in your gut help your body to break down nutrients and reduce or neutralise the bad. Probiotic products contain billions of good bacteria which top up your natural supply.

•2.     Sleep well but keep moving - Sleepless nights and stressful days can affect our bowel function, appetite and body weight so sleep is essential for re-charging our system. ‘Going regularly’ keeps our bowels moving and our digestive system on track. Exercising regularly and not smoking are also big contributors in improving gut health.

•3.     Drink plenty of fluids  - Drink 8-10 glasses a day. Drinking sufficient fluid keeps us hydrated and helps to prevent constipation.

If you’re committing to start again in 2010 why not share your stories with other Love Your Gut followers? We’d love to hear how you’re doing and also any advice you may have for others.

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