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Winter Issue 2017

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Inspired HealthWINTER2017 Eva Karipidou Happy New Year! Welcome to the latest issue of Inspired Health. In this issue, UK’s top vegetarian chef, Natasha Corrett, shares her top tips and a recipe for winter wellness, while she reveals the top immune-boosting foods. If you experience problems with indigestion, our expert, Marianna Sulic, discusses top tips to change eating patterns. For all of you concerned about menopause, or want to find all the anti-ageing rules, discover what our experts recommend, along with some important advice. Finally, many of us feel like detoxing in the new year, so we look into tips and recipes to help you along. Enjoy, Eva 4 Winter Wellness 10 T he Big Clean-up  Top vegetarian chef and author, Natasha Corrett, talks the importance of immune- boosting foods this season 6 2017’s Top Fitness Trends  We reveal the hottest new workouts and fitness trends for the new year 7 Be A Natural Beauty  Some great anti-ageing rules that could turn back the clock... or, at the very least, slow it down slightly  Top detox tips to ensure you start 2017 the right way 11 Dealing With Indigestion  Got a gut feeling something’s not quite right with your digestive system? Here’s how to sort it out 12 H ealth News  News, previews, recipes and facts; we have the season’s lowdown on all things health-related 14 Raw Deal 8 Let’s Talk Menopause  Nutritional therapist, Susie Perry Debice, reveals the simple steps to a more manageable menopause  Delicious recipes that don’t require any cooking! 15 Q&A  Your health questions answered by our expert Marianna Sulic Savant Distribution Limited, Quarry House, Clayton Wood Close, Leeds, England. For more details, email Savant Distribution Limited will not be responsible for, nor will it return, unsolicited manuscripts. All rights reserved. Editorial content and opinions expressed in Inspired Health do not necessarily reflect the views of Savant Distribution Ltd. Savant Distribution does not accept responsibility for the advertising content. Products and services mentioned are subject to change without prior notice. Every effort is made to ensure facts are correct at time of going to press. All material is strictly copyright and all rights are reserved. Reproduction in whole or part is prohibited without prior permission from Inspired Health.


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Winter WELLNESS As one of the UK’s top vegetarian chef ’s and the author of four bestselling cookbooks, Natasha Corrett knows the importance of immune-boosting foods. Here, she talks exclusively to Inspired Health about how to keep healthy during the winter months. Winter is the time of the lurgies, and personally I think it’s because we get run down, temperatures drop and we just do way too much. What’s more, winter is a natural time to hibernate. Think of the animals in the wild – they sleep a lot! However, the party season creeps up on us and we like to overindulge and push our bodies to the limit, so it’s more important than ever to eat well and support your immune system. One of the best things you can do every day is eat more greens. I know it sounds obvious to some, but starting the day with a green smoothie, packed full of leafy greens, is one of the easiest ways to boost your vitamin levels naturally. Winter is a great time to start cooking with spices like cinnamon, star anise, ginger and turmeric, which are all fantastic immune boosters. One of my favourite winter wellness drinks is turmeric, star anise, fresh ginger, a squeeze of lemon and Manuka Health Manuka Honey, as it’s fantastically soothing. If you are planning to go out and party hard, then make sure you nourish before and after to try and reduce the side-effects of sleep deprivation and dehydration. During winter, drinking lots of water can be chilly, so swap it up for herbal teas throughout the day to make sure you stay hydrated. When choosing your food during winter, try and stay away from too much raw and uncooked food. However, if you want to have a salad for lunch, you need to warm the furnace beforehand, so start with a soup or hot drink so it’s easier to digest – it’s something that really works for me. I am always sure to eat a lot of immune-boosting foods during winter. Superfoods like spirulina, wheatgrass, maca, baobab, moringa and acai have higher levels than other foods and I like to put them into my green smoothie in the mornings as they’re packed full of energy-boosting properties that help me to keep going for the day. When choosing immune-boosting foods, 4 Inspired Health / Winter 2017


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“One of the best things you can do every day is eat more greens – it’s the easiest way to boost your vitamin levels naturally.” COVER STORY you want to look for foods that are high in antioxidants. You can also find flu fixers in everyday foods like berries and spices. Remember to rest when you can, stay hydrated, eat immune-boosting foods and stay warm! Here’s a fantastic recipe that’s not only delicious and decadent, it’s good for you too, making it the ultimate dessert this season. Enjoy! Pick up your copy of Winter Wellness Recipe Book FREE with every purchase of Manuka Health MGO Manuka Honey 30+ to 550+. Chocolate Ganache Tart Serves 8 slices pinch of salt. Mix together until it Tart base: 200g ground almonds 1 small egg Pinch of salt comes together into a ball. Push the dough into the pre-lined loaf tin and up the sides so it’s really compact. It should be about ½ cm thick and an inch high for Ganache filling: 50g coconut oil 200g coconut cream 2 heaped tbsp Manuka Health Manuka honey 20g raw cacao powder Pinch salt 1/4 tsp vanilla essence the sides. Put into the oven and blind bake for 20 minutes till golden. Take out of the oven and leave to cool while you make the ganache. Melt the coconut oil on a low heat in a pan and whisk in the coconut cream until combined. Add in the Manuka Health Garnish: 10g pistachios Manuka honey, raw cacao powder, small pinch of salt and vanilla Method: Preheat oven to 180 deg fan. Line 8inch loaf tin with baking paper. To make the tart base, beat the egg and add to the almond flour and a essence and whisk till combined. Carefully pour the ganache into the tart case, making sure not to go over the sides, and put into the fridge for 2 hours until set. Chop the pistachios and sprinkle over the top. Winter 2017 / Inspired Health 5


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FITNESS 2017’s Top Fitness TRENDS Health and fitness experts, Be More Fit, reveal the hottest new workouts for the new year. Every year the American College of Sports Medicine generates a global report people can use as excuses. Whilst the lack of larger amounts of resistance will make leg training more difficult on upcoming fitness trends (advanced trainers can perform some by surveying 1,800 fitness very tough lower body movements), professionals across the globe. Out the functional strength bodyweight of the 42 potential trends identified work can give you is quite unique, and here’s the official Top Five for 2017, great for longevity of joints. and our thoughts on each: 1 Wearable Technology With such a wide range of 3 High Intensity Interval Training (HIIT) If you’ve read our previous articles wearable tech on the market, it’s you’ll know we love a bit of HIIT! hard to pin this category down. When performed properly, the muscle Whilst heart rate monitors and stimulation and post-exercise fat GPS tracking can be excellent for burn make HIIT a fantastic tool for ensuring heart rate zones and those wanting to shift stubborn body monitoring progression, much tech fat. Make sure you get the work:rest is currently too focused on counting ratio in the ‘severe’ end by pushing steps taken daily. This can be a very for all your life for 10 seconds, and useful metric – increasing your recovering the next 50. overall daily energy output with walking is fab for your health – but in our experience the vast majority 4 Educated, Certified & Experienced Fitness Professionals of people cheat their way through As qualified Personal Trainers, it’s their daily step requirements, leaving also hard for us to not like this as a it as a pretty useless measurement. trend. All too often we encounter 2 Bodyweight Training Being able to train any time, clients who have had a history of bad gym experiences, often prompted through friends, online information anywhere is key to the success of from poor quality sources, or simply bodyweight work, and we love that it ‘the big guy at the gym’. It is far easier removes boundaries to training that to build a solid plan for a complete gym newcomer than it is to rectify muscular imbalances, and tendon/ joint damage caused by reckless information. Train smart and stay healthy guys! 5 Strength Training Coming in at number five is our favourite: pick something heavy up, and put it down. Whilst there is a lot more to it than that, the fundamental benefits of lifting weights are hard to escape – increased bone density, increased physical strength, increased metabolic rate, increased energy, improved sleep… the list goes on. If you identify yourself as a ‘cardio bunny’, then you are missing out on so much more than you realise! By the time you read this, 2016 will be either coming to a close or be a freshly fading memory. Either way, it’s resolution time and we hope one of these trends has made it onto your 2017 fitness list! Be More Fit is a Personal Training and Online Fitness company co-run by Tony Barnes and Charlene Black from their base in Leeds. They’ve kindly offered a 10% discount off any of their packages for all our readers – just quote “INSPIRED” when you get in touch. 6 Inspired Health / Winter 2016


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Be A Natural BeautyBEAUTY Want to look younger than your years? Here are some great anti-ageing rules that could turn back the clock or, at the very least, slow it down. Exposure to pollution, sunlight, stress and the normal processes of metabolism generate a lot of free radicals in our body. Free radical damage causes ageing of our body and can destroy cells and DNA. Therefore, it is wise to have as many antioxidants in our diet as possible. Hydration is also key to gorgeous-looking skin. Our body retains less water molecules with age, hence skin feels drier and wrinkles form. This is not just about drinking lots of water and applying moisturisers to our skin, but looking at our food choices that can keep our skin hydrated from within. Top anti-ageing rules: 1Add good quality fatty acids to your diet to hold in moisture and compensate for any water loss. Essential fatty acids (EFAs) form a water barrier around skin cells so they hydrate and moisturise your skin from the inside out for more softer, youthful and supple skin. Udo’s Choice Ultimate Oil is an excellent way to incorporate your essential fatty acids, Omega 3 and Omega 6, into your diet on a daily basis. Add the oil to smoothies, yoghurt and porridge, or drizzle over your lunch and dinner. It works well with sweet and savoury. the skin from oxidative stress, other benefits include helping with skin cell regeneration, giving you a more youthful complexion, and the clearance of toxins that can lead to fine lines and slowing the formation of wrinkles and hyperpigmentation. Antioxidants are abundant in plant-based foods such as avocados, blueberries, pomegranate, broccoli and chard. Grape seed extract, green tea and pine bark contain powerful polyphenols that have antioxidant properties. One Nutrition P4-MAX is a rich blend of powerful anti-oxidants and polyphenols, combined into a unique formula to complement an active lifestyle and supports the ageing process. 4Exercise increases blood flow to the skin and promotes a glowing, healthy-looking complexion. Working out for just 30 minutes four or five days a week can make a huge difference. 5Always protect your skin, even in the winter! Your daytime moisturiser should contain both UVA and UVB protection and be applied every day all year round to prevent sun damage and premature ageing. 2Stay hydrated by drinking at least eight glasses of water a day. Fizzy drinks, teas and coffee are not included! The more hydrated your skin, the less visible your wrinkles will look. 3Boost your antioxidants. Not only are antioxidants excellent at fighting free radicals and protecting Winter 2017 / Inspired Health 7


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T here are times in every woman’s life when she is likely to experience the ups and downs of hormone imbalance, and this is especially true leading up to, and during, the menopause. Here are some ways in which you can achieve a smooth transition through the menopause… BE PREPARED Growing old gracefully can be challenging, especially when in the midst of the menopause and you’re plagued with hot flushes, night sweats and mood swings. Finding ways to feel and look your best, and keep your health at its best, is essential for the mature woman. One of the best bits of advice that I can give to any woman approaching the menopause is to be prepared! We all know the menopause is going to happen, we might not know exactly when it will begin, but generally symptoms can start to occur from as early as 40 to as late as 55. If I’ve learnt anything as a nutritional therapist, it’s that an overzealous lifestyle and unhealthy diet can definitely set the scene for hormone imbalance and a troublesome perimenopause. So when I say ‘be prepared’, what I mean is, when you hit your early to mid-40s, it’s time to make positive changes and opt for a smooth perimenopause. MAKE POSITIVE CHANGES If you’re looking to max out on hot flushes, night sweats, mood swings and fatigue, then just carry on slurping back the coffee, alcohol and sugary drinks. You can even crank up your stress levels too if you want to really turn up the perimenopause heat! But I’d suggest you start to cool things down by avoiding caffeine (tea, coffee, cola, energy drinks), swapping out sugar and making some positive lifestyle choices that actually start to eliminate stress from your life! Taking up regular exercise and joining a yoga or Pilates class can help to create balance in Let’s Talk MENOPAUSE Nutritional therapist Susie Perry Debice believes the key to a more manageable menopause starts with preparing for it, particularly if you’re in your 40s.Are you ready to make positive changes? SYMPTOM CHECK • HOT FLUSHES • NIGHT SWEATS • VAGINAL DRYNESS • LOW LIBIDO • MEMORY LOSS • CONFUSION • FEELING EMOTIONAL • HEADACHES • FATIGUE • POOR SLEEP • POOR SKIN TONE your life and this will be reflected in your hormones and improvement in symptoms. FOODS FOR FEMALES At this stage of your life, it’s a good idea to focus your diet on plenty of green leafy vegetables, nuts and seeds, which contain lots of minerals such as calcium and magnesium for bone health. Also include plenty of orange, red and purple fruits and vegetables (especially berries) that are rich in vitamin C which helps maintain collagen levels and support more mature skin and bone health. Finally, it’s time to feast on foods that contain phyto-oestrogens such as edamame beans, soya yoghurt, tofu, soya sauce, miso, tempeh, soya milk, fennel, cucumber, flax seeds, sesame seeds, lentils, alfalfa, oats and yams. Phyto-oestrogens are plant substances capable of producing weak oestrogenic effects in the body. They work by binding to oestrogen receptor sites on our cells where they mildly mimic the activity of oestrogen. During the menopause, 8 Inspired Health / Winter 2017


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BODY & MIND “There are plenty of ways to help you cope better, feel better and get your life back on track.” oestrogen levels decline triggering many of the menopausal symptoms, and phyto-oestrogens help by having a balancing effect on hormone levels and topping up oestrogen levels when they are low. SUPER SUPPLEMENTS There are so many menopausal supplements to choose from that it can often be a little overwhelming. My advice would be to start with one good ‘all-rounder’ supplement: take this for one-to-three months and monitor the results. One particular supplement that stands out for menopausal symptoms is krill oil, as it can be effective for a number of the most common menopausal symptoms: hot flushes, night sweats, mood swings, tiredness and lack of sexual desire. A new supplement called Cleanmarine MenoMin contains omega 3 from krill oil (the fastest and purest delivery of omega 3 possible, surpassing traditional, highlyprocessed fish oils) alongside B vitamins, and early studies indicate fantastic results for those suffering from a troublesome menopause. In fact, a three-month trial revealed statistics showing that 84% of women reported a positive effect on symptoms with 77% seeing a significant reduction in hot flushes, 66% seeing improvements in sexual desire and 82% saying it had improved their quality of life. That’s pretty good news from just two capsules a day! However severe your symptoms seem, the good news is that there are plenty of natural ways to help you cope better, feel better and get your life back on track. Start with tidying up your diet and lifestyle, add in a krill oil supplement, and you’ll soon feel like you are managing your menopause rather than letting your menopause mange you! Susie Perry Debice is the author of Premenstrual Syndrome: The Essential Guide available from Susie Perry Debice and has over 18 years experience as a nutritional therapist helping women find their way back to hormone balance through diet and lifestyle changes. For more information, visit or ask in your local health food store or pharmacy. Winter 2017 / Inspired Health 9


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BODY THE BIG Clean-up! Top detox tips to ensure you start 2017 as you mean to go on. Getting off track with your regular diet, and overindulging during December is easily done with numerous social events throughout the month, Christmas day itself and then New Year’s Eve. By the time the 1st January arrives, you’ve had enough of the excessive eating and alcohol consumption. At this point, most people are motivated to clean up their diet, get back on track and do a little New Year’s detox! TOP DETOX TIPS: Ensure A Healthy Bowel Function Eat slowly and chew well. If you do not chew your food thoroughly, bacteria, yeast and fungi in your digestive tract will feast on it. This can lead to fermentation, leaving you bloated and suffering with gas. Try to eat when you are calm and relaxed. Stress impairs the secretion of digestive enzymes. trapped on the walls of your bowels and get left behind when you do have bowel movements. Adding a combination of fibre from gentle sources such as rice, oat bran and pectin will help sweep your colon like a broom, keeping it clear of toxic waste matter. Pectin can be found in apples, bananas, grapes, cherries, pineapple, avocados and raisins. Avoid harsh fibres like psyllium, which can be irritating for some. Support A Healthy Liver Function Natural organic sulphurcontaining foods such as eggs, cauliflower, broccoli, Brussels sprouts, cabbage, onions, garlic and leeks help the liver to carry out phase-two detoxification. Green tea contains catechins; a group of antioxidants that are more powerful than vitamin C that helps liver detoxification and promotes a healthy bowel function. Increase The Antioxidant Content In Your Diet Consuming raw vegetable juices is one of the best ways to increase your antioxidant intake. Use a variety of colours, like those found in beetroot, carrot, kale and chard, to get different antioxidants. Algaes and grasses, like spirulina, chlorella, wheatgrass and barley grass are packed full of antioxidants. Add a powder, such as One Nutrition Power Greens, to water or a vegetable juice for an added antioxidant hit! Move Your Body Exercise improves your circulation to release toxins. By pumping the blood around your body during exercise, your extremities will be cleansed with a fresh blood supply. Eat more raw foods. Raw vegetables and fruit are high in beneficial enzymes that help us digest our food. Eat more bitter foods. When we taste bitter foods, nerve-endings on our tongue travel to our digestive organs and stimulate digestive secretions. Try watercress, rocket, radicchio, chicory and endive. Take digestive enzymes with your lunch and evening meals. Take probiotics to replenish the good bacteria in your gut. Take for three months every year and always after antibiotics. Increase Fibre In Your Diet If you regularly get constipated, some faecal matter is likely to get 10 Inspired Health / Winter 2017


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BODY IDnEdALiIgNGesWtIiToHn Got a gut feeling something’s not quite right with your digestive system? Here’s how to sort it out. Indigestion covers a variety of symptoms: cramping in the stomach, heartburn, bloating, wind, belching, constipation and even pain in the bowel. It is usually a sign that the digestive system is having difficulty breaking down food, and this is frequently due to a lack of stomach acid and digestive enzymes in the small intestine, as well as a possible imbalance of gut bacteria. The problem can be made worse if you eat too quickly and don’t chew your food thoroughly. Overeating, drinking too much, eating processed foods, or when stressed, can all exacerbate these symptoms. Everyone is individual on the type of food that may be contributing to indigestion. However, foods that tend to be particularly difficult for the body to digest are red meat and cheese. It is also recommended to reduce intake of sugary and wheat-based foods such as cakes, biscuits and croissants. Caffeine in any form – whether it’s from coffee, tea or chocolate – as well as onions, garlic and citrus fruits can be difficult to digest and cause acid reflux. Tips To Change Eating Patterns: • Turn off the computer, TV, put down the phone or tablet and sit down and eat food in a relaxed setting. • Go for a gentle walk after eating, which really aids digestion. • Avoid fruit immediately after a large meal as it may ferment and cause bloating and/or excess wind. • Don’t drink too much liquid with meals as this dilutes the stomach acid, which you need to digest. • Avoid antacids that neutralise stomach acid, as you need stomach acid to digest your meals. Watercress, rocket, chicory and endive are bitter foods that are thought to stimulate the appetite and the production of digestive enzymes, as well as improve digestion by regulating the flow of bile. Bile helps to break down fats. Try a small rocket salad with fresh lemon juice squeezed on top as a starter to your main meal. Or add a cap full of apple cider vinegar in a small amount of water and sip before each main meal. Again this will help stimulate stomach acid and digestive enzymes. Eating a diet rich in fibre will bulk the stool and encourage it to move gently through the bowel, while a diet that contains more fermented foods (prebiotics) will help grow the good bacteria within the intestines and support a healthy digestive system. Many people suffering from indigestion also benefit from supplementing with a broadspectrum microbiotic containing strains of lactobacillus and bifodobacteria, as well as a digestive enzyme formula that contains an enzyme to break down any type of food you may be consuming. Udo’s Choice Super 8 Microbiotics formula contains the highest concentration (91%) of Lactobacilli in order to support digestion, elimination and the health of the small intestine. Udo’s Choice Super 8 Gold is formulated for maximum lower bowel support in adults with sensitive digestive systems: this formula has the highest concentration (80%) of Bifido strains that inhibit overgrowth of pathogenic bacteria and colonize the large intestine (colon). Udo’s Choice Digestive Enzymes contains seven plant-based enzymes that effectively work to break down food. For best results, take one digestive enzyme before each main meal and one microbiotic per day after food on a full stomach or before bedtime. Winter 2017 / Inspired Health 11


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HEALTH NEWS News, previews, recipes and facts; we have the season’s lowdown on all things health-related. Age 6 Winner: Ultan Cullen COLOUR & WIN Big congratulations to the talented winner of our Colour & Win competition in the Autumn issue of Inspired Health! We loved the brightness of the colouring and the draw of Bifido! Thank you all for the amazing colouring. WIN! WORKING THROUGH PERIOD PAIN A YouGov survey of 1,000 women for BBC Radio 5 Live’s Emma Barnett programme found 52% of women workers had suffered painful periods that affect their work performance negatively. However, less than a third had mentioned to their boss that period pain was the main reason. The same survey found 90% of the women reported having period pain at some point. According to the NHS, the majority of women experience pain as part of their menstrual monthly cycle. There are over 150 different PMS symptoms, both physical and emotional. Some of the more common symptoms include bloating, cramps, breast tenderness, fatigue, insomnia, tension, anxiety and irritability. Earlier this year, community interest firm Coexist, was the first company in the UK to introduce a ‘period policy’ in an effort to give women more flexibility and allow them take time off if they are suffering without a sick note. BE:FIT LONDON EXPO The UK’s only health and fitness festival for women is back and takes place at the London Business Design Centre over the weekend of April 28-30th. With new exciting health and wellness features, and expert advice available from the very best brands and individuals in health, fitness and nutrition, you won’t want to miss the perfect girls’ day out! Visit the show and you will leave with your mind refreshed and inspired. CLEANMARINE FOR WOMEN Cleanmarine For Women contains some key ingredients which may help alleviate PMS symptoms, and Inspired Health is offering readers the chance to win one of two packs. Made from pure krill oil combined with soy isoflavones (a type of phytoestrogen), rosemary oil, vitamin D and vitamins B1, B2 and B6, this unique combination targets hormone balance, energy production and skin health. A recent study showed an average of 69% reduction in PMS symptoms, including anxiety (70% less), bloating (69% less), and cravings (59% less). To enter visit 12 Inspired Health / Winter 2017


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RECIPES dReAWal Raw Peanut Butter Truffles • 125g peanut butter • 3 tbsp Manuka Health Manuka Honey • 3 tbsp rolled oats • 1 tsp Udo’s Choice Beyond Greens • 6 dried apricots (chopped) • 3 tbsp chia seeds • For coating: chia seeds, cacao powder, cacao nibs and Beyond Greens Method Mix together the peanut butter and Manuka Health Manuka Honey. Warm the mixture in the microwave for 10 seconds if needed. Add the Beyond Greens, chopped apricots and chia seeds and mix well. Add the rolled oats to form a mixture that can be rolled. Roll into 12-15 balls, roll around in your chosen coating until covered. Transfer to the fridge to chill for at least 30 minutes before serving. Ultimate Green Smoothie • 300ml coconut water • 1 ripe banana • 100g blueberries • Handful of spinach • 1 teaspoon of Beyond Greens • 1 tbsp Udo’s Choice Ultimate Oil Blend • 1 tbsp nut butter • Lemon juice (optional) Serves 1 METHOD Transfer all the ingredients into a blender and blend on high until smooth. Mix in 1 tablespoon of Udo’s Choice Ultimate Oil Blend before serving. Drink immediately. Very Berry Juice • 2 cucumbers • 4 red apples • 2 handful of blueberries • 2 handful of strawberries • 2 handful of raspberries • 2 handful of blackberries • 1 tbsp Manuka Health Manuka Honey • 1 tbsp Udo’s Choice Ultimate Oil Blend Serves 1 METHOD Slice cucumber and apple into roughly 2cm thick strips, then juice all the produce. Mix in 1 tablespoon of Udo’s Choice Ultimate Oil Blend before serving. Drink immediately. 14 Inspired Health / Winter 2017 Apple & Cinnamon Chia Pudding • 240ml almond milk • 1 apple, peeled and deseeded • 2 pitted dates • 1 tbsp chia seeds • ½ tsp cinnamon Optional toppings: bee pollen, raw honey, goji berries, chopped fruit, fresh berries, cacao nibs, etc. Serves 1 METHOD Blend all the ingredients together, apart from chia seeds. Stir in the chia seeds and continue stirring rapidly for 2 minutes so the seeds don’t clump up as they begin to form a gel. Leave to set for a minimum of 15 minutes. To serve: drizzle with Udo’s Choice Ultimate Oil Blend and top with your preferred toppings.


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YOUR HEALTH QUESTIONS ANSWERED BY OUR NUTRITIONAL THERAPIST. Marianna Sulic Q. I constantly feel “tired all the time” with no energy. What’s causing this and what can I do in terms of lifestyle and diet? A. Being tired all the time is often linked to toxicity in the body, stress and/or being overweight. However, the list of possible reasons is fairly extensive, and you may also need to have your thyroid checked as chronic exhaustion is also linked to an underactive thyroid. Other areas to consider are the health of your adrenal glands if you are under a lot of stress, and nutrient deficiencies that can lead to anaemia. One of the most common causes of constant tiredness is lack of sleep. You want to consume high nutrient-density foods that contain the vitamins and minerals needed for energy production in the body. The key nutrients are B vitamins, magnesium, vitamin C, iron, B12, folic acid and healthy fats such as Omega 3, 6 and 9. Superfoods like spirulina, wheatgrass and barleygrass are extremely nutrientdense greens and very bioavailable. Udo’s Choice Beyond Greens is a unique formula of fermented grasses, algaes, seaweeds and brassica vegetables that is packed full of bioavailable nutrients that will aid in increasing energy levels. It is best to avoid processed and highly-refined foods that are high in sugar and unhealthy fats. Avoiding caffeine is also recommended. Opt for calming herbal teas instead, like liquorice or chamomile. Lifestyle-wise, gentle exercise like yoga, pilates, swimming and walking in nature helps to make one feel more positive and rebuild energy. But start slowly and listen to how your body is responding. Q. During winter my eyes are really dry – what causes this? Is there anything I can do? A. There are two main causes of dry-eye syndrome. One is where the tear production mechanism is not functioning correctly. The other, called ‘evaporative dry eye’, is where the protective lipid layer over the surface of the tear has become unstable. Around 80% of dry eyes are caused by this evaporative dryeye syndrome: the lipid layer has become deficient or disturbed, allowing the tear layer to evaporate and irritation to occur. Here are some eye health tips that can help you: • Block the sun Wear genuine UV screening sunglasses whenever you feel the need to squint. • Stay hydrated Keeping your fluids topped up helps keep the aqueous layer of your eye in good condition. • Eat well Vegetables and berries provide vitamins and antioxidants, which reduce damage. Essential fatty acids from seeds like flax help reduce inflammation, and reduce dry-eye incidence. • Stop smoking Smoking damage penetrates every cell in your body. Additionally, I recommend using a natural eye drop or spray daily to lubricate the eyes in order to reduce dryness and irritation. The unique property of Eye Logic is the incorporation of the phospholipid phosphatidylcholine, in the form of liposomes, which are tiny lipid globules held in suspension. Phosphatidylcholine is the most common phospholipid in natural tears. Email your questions to editor@ Please note, that we reserve the right to edit or shorten questions. Inspired Health and our experts cannot reply individually to your health and beauty questions.’ Winter 2017 / Inspired Health 15



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