As we settle into the warmer months and Christmas looms over us the season of wine, cheese and biscuits sets in.. This short article will cover the 'do's and don'ts' of the festive season whilst still highlighting the need for some fun.
Diet and Lifestyle
Choosing foods over Christmas can be quite a challenge with the mince pies, mulled wine and roast ham, however making tiny changes will support your health and get you through unscathed.
1. Picking green Brassica veggies such as brussel sprouts, kale, chard and broccoli support the detoxification pathways, boost your immune system, inhibit CY1A2 enzyme activation via their phytochemical content + high levels of vitamins and minerals (vitamin C, potassium, vitamin K, folate and beta-carotene). Cook your greens in high quality extra virgin olive oil and squeeze some lemon over the top at serving to increase absorption of these vital nutrients.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488002/ - this article provides further information on dietary choices to improve metabolic detoxification 'Modulation of Metabolic Detoxification Pathways using foods and food-derived components: A Scientific Review with Clinical Application" (Hodges & Minich, 2015).
2. Choose more veg over meat on your plate - loading up on vegetables and reducing your meat consumption will help with overall digestions due to the fibre content, lower levels of saturated fat (unless you smother them in butter!!) and lower caloric intake.
3. Water - drinking plenty of water away from meals will help to improve metabolism of large portions and help to detoxify the body of alcohol.
4. If you can get off the couch after Christmas lunch, some light exercise an hour after eating a high fat meal will help to lower triglycerides in the blood
5. The most important thing over the Christmas is to REST, REST, REST!! To support the adrenals and improve your stress response for the new year
Herbs and Teas to Support
Silybum marianum (St. Mary's Thistle), Cynara Scolymus (Globe Artichoke), Taraxacum officinale (Dandelion root) - liver and body trophorestoratives, choleretic, cholagogue
Products such as 'Legalon', MediHerbs 'LivCo' and BioCeuticals 'Liver Care' are all appropriate for detoxifying the liver, gallbladder and pancreas
Other herbs with adaptogenic properties (Withania, Siberian ginseng, Astragalus and Bacopa) will support energy/stress levels
Teas - 'After Party Tea' at Healthy Heights
- containing organic thistle, fennel, licorice root, calendula, dandelion, coriander, nettle, mint
ASSESS YOUR NEED WITH YOUR HEALTHCARE PROFESSIONAL BEFORE USING.
Why natural skincare?
•It is SO important to ensure you choose natural skincare over conventional chemical skincare as your skin is the largest organ of your body and needs to be protected!
•This slideshow will provide information to teens to support healthy skin by using nutrition as a means of solving skin issues, provide tools to help you improve your skin such as what to use on it and practices such as yoga to help reduce stress and increase overall wellbeing
Instagram - real life or not?
•It is so important today to ensure you are really critical of what choices you make when you pick skincare or ‘superfoods’ from online forums as some of them may be low quality and not well researched leading to you spending lots of money and not receiving the outcomes you may want!
•The best way to go about it is to chat to your local nutritionist or naturopath about what is going on and they will be able to provide you with the best quality products for the best outcome!
Traditional products - keep it simple
•The best way to go about it is to stick to products that have been tried and tested and proven to work!!
•Choosing products online can sometimes be beneficial but make sure you ask your local healthcare provider about their thoughts on the ingredients before you buy!!
What can cause skin breakouts and inflammation
•Hormones – during your teens hormones fluctuate so much so a few spots here and there are totally normal, however larger reactions can mean that something further is happening
•Nutrition – refined and unnatural processed foods e.g. fizzy drinks, white breads, saturated fats, low in vitamins and minerals
•Environmental factors – poor access to fresh air, nature and living in a big city like Sydney can clog pores and cause a reaction
•Lifestyle – getting good quality sleep (9 hours per night!), exercising and doing things that you love truly help your inner and outer glow shine!
What to eat for glowing skin
•Collagen powder – from beef (provides a great amino acid profile for your skin), or from marine sources!
•Green vegetables – kale, spinach
•Fresh fruit – berries, oranges, pineapple, acai
•Healthy fats – avocado, olive oil on salads, nuts and seeds (especially hemp, chia, walnuts and almonds), fish (salmon, tuna)
•Anti-inflammatory foods – when your skin breaks out or feels red and sore try putting anti-inflammatory foods in your everyday meals e.g. turmeric grated into your stir fries, soups or even porridge!
Topical Remedies for Glowing Skin
•Vitamin D – 15-30 minutes per day in the sun is so good for your skin but make sure you don’t spend extended time in the sun!
•Jumping in the ocean is great for removing dirt and excess oils from the skin and makes you feel amazing!
•Tea tree oil on spots is a great alternative to normal spot cream as it dries up the area and is antimicrobial so no more bacterial can grow and spread (just be careful applying as it is quite strong!)
•Beautiful natural skincare such as Evohe
•Organic sunscreen to protect the skin from harsh Australian UV rays
How to manage stress and feel good
•Journal – write down your feelings, emotions, plans, what has made you happy/sad lately and what you want to work on
•Yoga – is such a lovely form of movement and calms the mind and digestion and is proven to help circulation to the skin
•Meditation – insight timer app, lots of deep breaths etc.
Natural vs. Pharmaceuticals
•Naturopaths and nutritionists aim to clear hormones
•Clean skin product
•Chaste tree – a herb that helps to regulate hormones and can be used with the help of a Naturopath
•T clear – includes peony and licorice to help skin healthy and clear
•Pre and Probiotics
•Vitamin A, zinc, D
•B vitamins – boost energy, vitality
•Vitamin C – helps to produce collagen (a protein in the body which helps to build skin, bones and ligaments!) leading to plump and clear skin
•Fish oil supplement – omega 3s are proven to keep skin hydrated and reduce inflammation that may come with acne
Some Products we have here at Healthy Heights...
Prebiotics versus. Probiotics
•Prebiotics – fibers from food such as fruit, veggies and wholegrains and also fermented foods such as yogurt, sauerkraut and tempeh
•Probiotics – living microorganisms that provide health benefits to the gut flora in your tummy! They can improve so many aspects of your life such as improve mood, digestion and skin!
Vitex agnus-castus or Chaste tree grow a small berry that looks kind of like a peppercorn! Although not used for sprinkling on pasta this little powerhouse still packs a punch when it comes to menstruation and everything to do with it!