Sam Goddard from Fix My Fitness shares her expertise…
If you’re struggling to motivate yourself during lockdown, here are my 10 easy tips to quickly and easily improve your health:
- Boost your Vitamin C
Our bodies cannot produce Vitamin C, we have to get it from our food. It’s vital for growth and repair of all body tissues. Collagen will not repair skin without Vitamin C. It aids iron absorption and maintains of cartilage, bones and teeth.
Tip: Eat an orange, grapefruit, kiwi fruit or some strawberries, or drink a 150ml glass of orange juice every day.
- Increase your extra virgin olive oil intake
Studies show it reduces your risk of heart disease. It contains the greatest amounts of polyphenols and may improve your memory. Yes, you can cook with it too.
Tip: drizzle it on your toast instead of butter.
- Drink more water
Mild dehydration impairs mood, concentration, energy and brain function. It can trigger headaches and migraines. Increasing your intake, boosts your metabolic rate, prevents constipation and UTIs. It helps your body function more efficiently and boosts your energy.
Tip: drink 6-8 glasses per day.
- Get some sunshine
We need sunlight to make Vitamin D from cholesterol. It helps maintain the health of our bones, teeth and muscles and helps the body absorb Calcium. Lack of Vitamin D has been linked to anxiety, depression, cancer and heart disease. Regular (safe) sun exposure improves sleep and assists weight loss.
Tip: Get outdoors for at least 20 minutes per day to exposure your skin to sunlight.
- Eat more fibre
A high fibre diet actually reduces your risk of bowel cancer by 40% and feeds your friendly gut microbes. Up your daily fibre intake with whole grains, pulses, vegetables and fruit.
Tip: Swap white bread and pasta for whole wheat varieties.
- Enjoy a glass of red wine
Polyphenols found in red wine and dark chocolate are natural antioxidants, and many possess strong antimicrobial activity.
Tip: Enjoy a small glass of red wine and some (high cocoa 75% + content) dark chocolate
- Skip breakfast a couple of times a week
The word “breakfast” means to break your fast. Breakfast being the most important meal of the day came from marketing campaigns by cereal companies. Your gut microbes love fasting, they clutter clear your gut lining, improving the diversity of other species.
Tip: Leaving a 14 to 16-hour gap between eating, let’s say between 8pm and noon has shown to reduce body fat and the stress hormone cortisol.
- Eat full fat natural yogurt
Natural yogurt contains large amounts of lactobacilli (beneficial bacteria that digest lactose and produce chemicals to kill off pathogens), it also contains vitamin B12, folic acid and calcium. Recent studies suggest full fat dairy products actually reduce visceral belly fat.
Tip: Enjoy a bowl of Greek yogurt with blueberries and strawberries
- Eat more mushrooms and artichokes
Feeding our friendly gut bacteria Akkermansia muciniphila, increases the thickness of the mucus layer on our gut wall, thereby strengthening the barrier. Protecting against obesity and some gastrointestinal tract disorders including type 2 diabetes. Recent studies suggest it can also protect against dementia.
- Do regular weekly exercise
Regular weekly exercise not only keeps you fit, improves your strength and stamina, but also lowers the risk of developing Alzheimer’s, Dementia, heart disease, obesity, osteoporosis and incontinence to name but a few. It will reduce joint stiffness and pain, keep you independent in your later years and boost your endorphins, making you feel good.
Tip: Take a 20 minute walk a day plus three longer weekly sessions of different activities.
For the latest advice & weekly tips to improve your health & fitness join my group page here. Or register for a free taster session.
Sam Goddard
www.fixmyfitness.co.uk
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