As we begin to look ahead to a new year and commit to new resolutions, Michelle Winspear from Advanced Nutrition, in Sanderson Arcade, Morpeth, has some ideas to make 2016 a healthier one.
Step away from the sugar
One study found a glass of orange juice contained more sugar than 3.5 doughnuts and more than a can of coke.Michelle Winspear
Sugar is hitting the headlines as the substance we need to cut down on if we are to live healthier lives and reduce our risk of disease. Hidden sugars are found in many of the foods and drinks we consume on a daily basis, and worryingly one in three of us has high blood sugar. Eating too much sugar causes insulin levels to rapidly rise and fall, putting a strain on metabolism and resulting in cravings for more sugary foods and carbohydrates as energy dips through the day.
If you’re concerned about sugar intake, you can make simple changes such as swapping fizzy drinks and fruit juice for water. One study found a glass of orange juice contained more sugar than 3.5 doughnuts and more than a can of coke.
You can also try adding more chromium to your diet as it helps regulate the production of insulin, the hormone responsible for blood sugar levels. Pharma Nord’s Bio-Gluco Control contains chromium yeast, along with maqui berry extract, helping to manage blood sugar levels and reduce cravings and energy lulls.
Eat more fish
Omega 3 is arguably the most well-known of the omegas and is commonly taken daily as a supplement. Increasing your intake can help safeguard against brain and behavioural problems, including mood and learning ability, heart and circulatory disease, pain, inflammation, diabetes, autoimmune diseases, asthma, skin disorders and chronic illnesses.
Foods rich in omega 3 include oily fish, like salmon, mackerel, herring, trout and fresh tuna, flaxseed and walnuts. Linseed, rapeseed and soya are other good sources.
If choosing a supplement, look for the kind with oil from the flesh of the fish rather than the liver as it’s purer. Pharma Nord’s Bio-Fish Oil contains pure and natural fish oil derived from deep ocean fish, with the same ratio of fatty acids (EPA and DHA) as found in nature.
Check your deficiencies
Have you ever had your vitamin D levels tested? Up to 50 per cent of UK adults are thought to be deficient in this ‘sunshine’ vitamin due to lack of strong sun exposure. Vitamin D deficiency has been linked to poor immune health and greater susceptibility to colds and flu, poor bone health and low mood. Home testing kits are available or you could speak to your GP for advice.
If choosing a supplement, look for vitamin D3 as this is identical to the form produced naturally in the skin and can be more easily absorbed. Pharma Nord’s Bio-Vitamin D3 is tiny, easy-to-swallow pearls of vitamin D3 dissolved in cold-pressed, organic olive oil.
The Department of Health recommends daily vitamin D supplements to pregnant and breastfeeding women, babies and children aged six months to five years, those aged over 65 and people who spend long periods indoors.
See us at Advanced Nutrition for further advice on health and nutrition.