Our latest blog has been written by one of the Food Intolerance industries leading authorities on IgG finger prick blood testing Dr Gill Hart.
Dr Gill has written her top ten tips on how to stay healthy and intolerance free this winter.
Tip 1: Identify undetected food intolerances. For many, underlying and undetected food intolerances may be the cause of their digestive discomfort. According to the leading charity Allergy UK, 45% of the population suffers from symptoms of food intolerance and a recent survey showed that 31% of sufferers had had to take between one day and one week off work due to their food intolerance symptoms in the last year; not ideal in any climate let alone the current financial one!
Tip 2: Familiarise yourself with “Free-From” food options. Check out what’s available in your supermarket; write a list and be sure to check the label for ingredients. Plan your meals in advance and make sure you have healthy “Free-from” snacks available for emergencies! Also remember – never go shopping when you are hungry!
Tip3: Look after your guts. It is important to increase the presence of friendly bacteria within the gut. A healthy gastrointestinal tract is colonised by around 7 trillion ‘friendly’ bacteria that exert a number of vital beneficial functions. Seek out and consume a good quality ‘probiotic’ on a daily basis, in order to boost the number of friendly bacteria in your intestines. Look out for Lactobacillus and Bifobacteria species that can be taken in capsule form, from a reputable company.
Tip 4: Drink plenty of water. Be sure to drink at least 2 litres of water daily; do not count tea, coffee or juices. In fact, if you really want to boost your energy and hydrate your body fully you should avoid all drinks other than water. This will keep you well hydrated, encourage you to eat less and will flush out any indulgent toxins from your body; especially over the Christmas period!
Tip 5: Take time when you are eating. Be kind to your digestive system. One of the problems in our daily lives is that many of us rush through the day, with no time for anything, and when we do have time to get a bite to eat, we gobble it down. Take smaller bites, chew each bite slower and longer, and you’ll enjoy any treats longer!
Tip 6: Eat plenty of fruit and vegetables. Aim for the recommended 5 portions a day (a total of 400g); from those that you know that you are not intolerant to. Your “5 A DAY” forms part of a healthy, balanced diet, and getting it is easier than you think. Remember that almost all fruit and vegetables count towards your “5 A DAY”, including frozen, canned and dried varieties. Remember too that potatoes, yams and plantain are vegetables but don’t count towards your “5 A DAY”; this is because they contribute mainly starch to your diet.
Tip 7: Get outdoors. The human body needs natural light – particularly in the mornings. Light is a natural antidepressant and increases your body’s production of vitamin D, which may help you fend off cancer and heart disease. Taking a stroll outside is best, but even sitting by a window will help. Research also shows that levels of serotonin, the important mood controlling brain chemical, change according to light exposure. Low serotonin levels are associated with depression, anxiety, insomnia and fatigue.
Tip 8: Take regular exercise. There’s more to exercise than losing weight. Even if you’re slim, you’ll still get health benefits from exercising. Even a little regular activity can lower the risk of developing major chronic diseases, such as coronary heart disease, stroke and type two diabetes, by up to 50%. Regular exercise can cut the risk of premature death by 20% to 30%. Aim for 30 minutes 3 times per week. Remember that this can be incorporated into your usual daily routine; brisk walking counts so leave the car at home and notice the difference!
Tip 9: Keep stress in check. Too much stress can cause us problems so it is important to be aware of our stress levels and work out ways to keep them in check where we can. When you are under constant stress, your stress hormone cortisol, designed to regulate your “fight or flight” response, can become dangerously elevated. This can cause a variety of problems, including high blood sugar, abdominal weight gain and a weakened immune system. High cortisol also signals your body to seek out high calorie foods to ensure survival in times of danger. This is great if you are trying to ward off an intruder, but not so useful if you are simply stressed out from your commute!
Tip 10: Take time out for YOU. Even if it seems impossible, find a quiet space and just sit still for a few moments. Bring yourself back to the “here and now” and breathe deeply. You will be amazed at how invigorated you feel; try and take time for yourself (rather than everyone else!) at least once a day.
Ten Tips on how to stay healthy and intolerance free this winter!
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