Jessica’s Health Hacks for 2021
7th January 2021 / Health
Jessica’s Health Hacks for 2021
If 2020 has taught us anything, it’s that looking after our health is so important and there is no time like the present! When it comes to diet and lifestyle often the media, social media and societal pressure make it seem more overwhelming than it actually is. Nutrition in particular, can be easier than you think and there are plenty of simple tips and tricks to help make you feel more healthy and vibrant!
First up, eat more veg!
Sometimes the simple things are the best and something as simple as upping your plant food intake can make a huge difference!
Set yourself a challenge of 30 different plant foods a week, that includes fruit and veggies as well as beans, peas, lentils, herbs and spices. This level of variety has been shown to improve your gut flora, which in turn plays a huge part in your immunity, mood, nutrient status and energy levels, as well as helping you to just feel good in yourself!
The second challenge is to eat 8-10 portions of those different plant foods every day. This is the magic number that studies show support overall health. Start the day by adding some mushrooms, spinach and avocado to a savoury breakfast or adding plenty of fruit to your porridge. Try adding lentils or beans to a spicy soup or salad for lunch and load up on your veggies at dinner!
Eating more veg fills you up and is a key component to staying healthy, much more than any fad diet you can do!
Improve your sleep
Sleep is undoubtedly essential for feeling happy and healthy, however a good nights shut eye can be elusive for so many. Making a few small adjustments to your daily routine can transform your nights rest!
Sleep prep starts in the morning. Simple things like having a protein led breakfast will help balance blood sugar which in turn helps your circadian (sleep/wake) hormones. Exercising in the morning can also be better for your sleep.
Taking a magnesium supplement can make all the difference. Magnesium is commonly insufficient in our diets, many of us don’t get enough. It helps our muscles relax and works in our stress pathways, so it’s easy to see why that translates to helping sleep too.
Lastly, finding ways to wind down and drift off to sleep without your brain keeping you awake is key. A hot bath or shower before bed slightly raises your body temperature, as the body cools it can help you drift off to sleep. Maybe try some calming essential oils such as camomile or lavender to help you relax even more! Link Nutrition’s Night formula also has natural melatonin (the sleep hormone) from Montmorency cherries and one of my favourite natural sleep herbs, lemon balm.
Sort out your digestion
A large proportion of the population now suffer from functional gut issues, dealing on a daily basis with symptoms that range from motility issues, gas and bloating to poor digestion and absorption of nutrients. Scarily, it is now almost considered normal! This is mainly down to our modern lifestyles and diets that have a negative effect on internal gut flora.
If you have issues, then its always best to get them checked by your GP. The longer you have them, generally the more difficult it is to rebalance them, so don't wait! The good news is, everyone can and should have a healthy gut. There are now great and insightful functional tests that can help uncover the mystery of why you experience symptoms. Make 2021 the year of the happy tummy and get the testing and help you need. You can also try Link Nutrition's Synbiotic 7. It's packed full of 7 friendly bacterial strains to keep your gut bugs happy!
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