Summer is here, and the season of social gatherings, BBQs, picnics and beach outings are in full swing. While it’s only natural to enjoy a bit of indulgence and live in the moment, the constant temptations can easily throw off your health goals. However, with a few mindful strategies, you can still embrace a sociable summer while staying on track and looking after your well-being.

Here, Plenish Nutritionist Katie Morley, highlights five tips to balance fun and wellness, making sure your summer is both enjoyable and healthy.

Simple tips for a healthier, more social summer

1. Prioritise skin-protecting foods

Long sunny days require extra care for your skin, as UV rays can cause damage and accelerate ageing. To help protect your skin from sun damage, incorporate snacks rich in Vitamin A – like carrots, sweet potatoes, and squash – in your diet. These foods support collagen production, which enhances skin smoothness and elasticity, while also reducing inflammation. Focusing on fresh, organic and anti-inflammatory whole foods can further protect against UV damage. For example, tomatoes contain lycopene, spinach provides lutein, and brightly coloured fruits and vegetables like sweet potatoes and bell peppers are rich in beta-carotene, all of which strengthen your skin’s defence against UV rays. For an even easier way to boost your intake of these protective compounds, try our organic juice range, packed with powerful antioxidants and bioactive ingredients that help shield your skin on-the-go.

2. Choose lighter meals with fresh, seasonal produce

Opting for seasonal produce during the summer is a smart way to go. These fruits and vegetables are typically richer in vitamins and minerals, taste better because they’re picked at peak ripeness and cost less. In the UK, summer offers a bounty of fruits like blackberries, raspberries, strawberries, cherries, plums and redcurrants, as well as vegetables like aubergine, beetroot, broad beans, lettuce, mangetout, summer squash, radishes, rocket and courgettes. Adding these seasonal gems into your daily meals and snacks can provide your body with essential nutrients it needs to function at its best.

Another hack for a healthier summer is to opt for lighter meals during the hotter months, as we naturally tend to do this season. Lighter meals are easier on your digestive system, help keep you hydrated with water-rich fruits and vegetables and may boost your energy levels and cognitive function. For a nutrient-packed and refreshing addition to your summer meal plan, consider our 5:2 cleanse package, which involves reducing your calorie intake two days a week, while still nourishing your body with organic fruits and vegetables through our juices.

3. Include hydrating fruits and vegetables

We get about 20% of our daily water intake from the foods we eat, with raw fruits and vegetables being the best sources. These foods not only have high water content but also provide essential vitamins, minerals and fibre, all of which contribute to our overall health and well-being. Staying hydrated is especially important in the summer, when higher temperatures lead to increased sweating and greater water loss, and increased caffeine and alcohol intake may further dehydrate the body.

Proper hydration is crucial for regulating body temperature, supporting cognitive function, ensuring a healthy digestive system and stabilising moods. To stay on track, include fruits and vegetables that are over 80% water, such as cucumbers, iceberg lettuce, celery, radishes, romaine lettuce, tomatoes, zucchini, summer squash, asparagus, cabbage, bell peppers, spinach, strawberries and watermelon. On top of eating your hydration through water-rich produce, aim to drink plenty of water, juices or herbal teas, all of which contribute to your daily hydration needs.

4. Boost your intake of plant-based protein

You’ve likely heard it before, and it’s worth repeating: protein is an essential part of a healthy diet. It supports everything from cellular repair and hormone production to muscle building and blood clotting. The quality of protein is just as important as the quantity, and plant-based proteins provide a nutrient-rich package, being high in vitamins, minerals, antioxidants and fibre. These nutrients contribute to better digestion, weight management and a reduced risk of chronic diseases, thanks to their anti-inflammatory properties.

Some great sources of plant-based proteins include beans and legumes, grains, lentils, nuts and seeds, and soy products like edamame, tofu, and tempeh. So, as you go about your summer, try to weave in more plant-based proteins into your diet to enjoy these benefits and enhance your overall health.

5. Practise mindful drinking

Mindful drinking can be challenging, especially during the summer when it’s tempting to enjoy a drink in the sun. However, cutting back on alcohol has numerous benefits, including better immunity, improved digestion, enhanced sleep quality and a boost to your mental well-being. If you plan to drink at social events or on holiday this summer, it’s helpful to boost your awareness of the potential nutritional deficiencies alcohol can cause and take steps to address these.

Did you know alcohol may lower levels of magnesium, selenium, zinc, thiamine, folate, and vitamins A, B12, C, D, E, and K? It also functions as a diuretic, resulting in the loss of water and electrolytes as it’s metabolised. To support your health while drinking, make sure you’re eating a balanced diet rich in fresh produce and consider taking a high-quality multivitamin or electrolytes if needed. For alcohol-free alternatives, you can try kombucha for a digestive health boost or alcohol-free spirits, which offer the experience of sociable, ‘going out’ drink without the costs to your health.

 

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: katiemorley@holsome.uk

Website: www.holsome.uk

Summer holidays are all about indulgence, with endless BBQs and spritzes in the sun. The longer days, abundant sun rays and change of scenery create the perfect opportunity to relax, unwind and enjoy yourself. But who says you can’t jet-set to a dreamy holiday destination, indulge and still feel rejuvenated? With a few smart choices, you can avoid common symptoms of fatigue, bloating, stress, and those dreaded holiday sickness bugs that can crash the party unexpectedly.

Here, Plenish Nutritionist Katie Morley, details the top five feel-good factors to focus on before and during your summer holiday, to make sure you are at your best while enjoying the summer fun.

Five feel-good factors to focus on this holiday season

1. Optimise Gut Health

Focusing on gut health before and during your trip is essential for maintaining overall well-being. Travelling exposes us to different foods and environments, which can affect digestion, leading to possible bloating, nausea and general sickness. Promoting a healthy balance of good bacteria in the gut is essential for defending against harmful bacteria and reducing physical and mental symptoms associated with an imbalanced microbiome.

Since approximately 70% of the immune system resides in the gut, it also plays a vital role in warding off infections and keeping your body healthy. Consider taking a probiotic supplement around six to eight weeks before your trip and incorporate fermented foods and drinks like sauerkraut, kimchi, and kefir to support your gut health on a daily basis. Probiotic supplements containing Lactobacillus and Bifidobacterium species, as well as prebiotic foods rich in fructans, fructooligosaccharides (FOS) and inulin found in chicory, leeks, onions, and Jerusalem artichokes, can also help fuel the growth of beneficial bacteria.

Including bitter foods like rocket and watercress at the start of meals can stimulate stomach acid, bile and pancreatic enzymes, aiding proper digestion and optimising nutrient absorption. Other simple yet effective tips for better digestion include: eating slowly, chewing your food thoroughly, practising mindful eating and avoiding overeating close to bedtime (try to finish eating three to four hours before you go to bed).

Additionally, make sure you’re staying hydrated throughout the day and getting sufficient fibre to promote a healthy balance of gut bacteria. Plant-based sources of fibre to focus on include legumes and beans, oats, whole grains, berries, chia seeds, and dark leafy greens.

2. Strengthen Immunity

Jet lag, frequent partying, increased intake of stimulants such as alcohol and caffeine and being in new environments can expose you to unfamiliar bugs and bacteria, which can weaken your immune system, leaving you feeling sluggish, dehydrated and under-the-weather. Given the potential link between a diverse gut microbiome and strong immunity, focus on supporting your digestive system through a diet rich in prebiotics and probiotics, chewing well and eating when relaxed. Supplementing with vitamins A, D and C, as well as zinc, can also help boost your immune system:

• Vitamin A supports  immune cells, which are required for preventing and healing infections. You can find it in dark green, yellow and orange vegetables such as carrots, squash, mango, spinach, and sweet potatoes. 
• Vitamin D enhances the innate immune system and supports overall immunity with good sources including sun exposure, sunflower seeds, mushrooms and chlorella. 
• Vitamin C supports both the innate and adaptive immune systems, essential for immune function and defence against infections. It is abundant in all fresh, raw fruits and vegetables such as citrus fruits, kiwi, mango, papaya, pineapple, strawberries, raspberries, tomatoes, potatoes, cabbage, red pepper, kale, broccoli, chilli, and parsley. 
• Zinc is touted for promoting overall wellbeing and specifically strengthening immunity. You can find it in most nuts and seeds, particularly pumpkin seeds.

3. Balance Energy Levels

Although most of us like to feel energised and relaxed on holiday, combined factors such as jet lag, more socialising, disrupted sleep patterns and increased intake of alcohol and caffeine can lead to increased fatigue and stress, potentially causing hormonal imbalances. B vitamins play crucial roles in energy production, nervous system function and psychological health. They facilitate enzymes that perform essential functions in the body and work synergistically to support energy levels and overall wellbeing, making them beneficial to take while on holiday. The B-complex vitamins include B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), biotin, and folic acid (methylfolate). Vitamins B1, B3 and B6 contribute to normal nervous system function, while folate, B5, and B12 help reduce tiredness and fatigue. Consider our Beet Balance Juice Shot, which contains 100% of your daily recommended intake of Vitamin B6, to support hormonal balance. B vitamins are found in plant-based sources like whole grains, nuts and seeds, pulses and beans, green leafy vegetables, and nutritional yeast.

Magnesium is essential for maintaining balanced energy levels as it is required for ATP production, the energy currency for most bodily processes, for converting glucose from food into energy and may help with balancing blood sugar levels. Plant-based sources of magnesium include leafy green vegetables such as spinach, legumes, nuts and seeds and whole grains.

4. Combat Stress and Fatigue

Managing holiday stress can be challenging, especially when dealing with travel disruptions, unexpected plans and adjusting to new time zones. This can lead to increased stress and fatigue, making it important to manage stress and support your body’s recovery. Magnesium is essential for regulating the nervous system and helping your body cope with and recover from stress. Adding magnesium into your holiday routine can help combat stress, especially since alcohol consumption and stress can deplete magnesium levels. Fun fact: dark chocolate provides a natural source of magnesium. One ounce (about one square) of 70-85% dark chocolate provides 64.6 mg of magnesium. For reference, the NHS recommends a daily intake of 300 mg for men (ages 19-64) and 270 mg for women (ages 19-64). Vitamin C also helps regulate stress hormones and is found in all fresh, raw fruits and vegetables. For a convenient Vitamin C boost while travelling, try our Ginger Immunity Juice Shot, which provides 100% of your daily recommended intake of Vitamin C. Another useful and lesser known herb for managing stress is ashwagandha. Known for its adaptogenic properties, ashwagandha may increase our resilience to stress by reducing levels of cortisol and DHEA (stress-related hormones) more effectively than a placebo, according to recent research.

5. Protect and Nourish Skin

Summer holidays often increase exposure to the sun and other environmental elements that can harm your skin, leading to dryness, dehydration and not-so-nice sun damage. To protect and rejuvenate your skin while enjoying time away, focus on minimising skin damage and strengthening your skin barrier by consuming nutrients that promote collagen production and healthy skin cell turnover.

Antioxidants help neutralise free radicals that can damage the skin, break down collagen and speed up ageing. Incorporating antioxidant-rich, colourful fruits and vegetables like blueberries, raspberries, avocados, goji berries, kale, spinach, as well as green tea and turmeric, are excellent choices for keeping your skin healthy and hydrated.

Vitamins and minerals such as zinc, magnesium, and vitamin C are important for skin health as well. Vitamin A (commonly referred to as retinol) is needed for collagen production and regulating skin cell turnover, which can accelerate the healing process of sun-damaged skin. Vitamin C is crucial for the production of collagen, so should be a mainstay in your daily diet to make sure your skin is strong, nourished and glowing on holiday.

What is the skin and how do you get ‘healthy’ skin?

The skin is our body’s largest organ, making up about 16% of our body weight, and consists of three main layers: the epidermis, the dermis, and the hypodermis. When healthy, these layers allow the skin to perform various functions, such as protecting us from chemicals, pathogens and environmental hazards, providing immune defence, regulating temperature, preventing excessive water loss and detoxifying by excreting waste products.

Since signs of ageing, stress and poor nutrition often appear on our skin first, focusing on your diet and making sure you get enough essential vitamins and minerals is one of the best ways to maintain healthy, glowing skin. Below is a list of key nutrients that help nourish, repair and enhance the skin from the inside-out.

Six nutrients to promote glowing skin from within

1. Vitamin A is essential for glowing skin. It can help to keep the skin healthy by speeding up healing (which is achieved by increasing the rate of skin cell turnover), protecting against damaging free radicals, preventing breakouts and maintaining moisture and suppleness. You might be familiar with Retinol, a well-known treatment for ageing skin and acne, which exists as a form of vitamin A called preformed vitamin A. The other form, provitamin A, exists as carotenoids such as beta-carotene, found in dark green and yellow-orange vegetables including kale, spinach, squash, carrots and sweet potatoes, which are then converted into retinol and retinoids in the body.

2. Foods rich in B vitamins are essential for treating damaged skin and improving skin tone. Since B vitamins are excreted in excess, especially during stress, maintaining adequate levels is vital for optimal health.

Key B vitamins for skin health include B2, B3, B5, and B7. Vitamin B2 (riboflavin) supports the liver, skin, hair, eyes and nervous system and is found in whole grains, nuts, seeds, pulses, beans, and leafy greens. Vitamin B3 (niacin) promotes a healthy liver, skin, hair, eyes and nervous system, available in mushrooms, leafy greens, nuts, seeds, tofu, pulses, and beans. Vitamin B5 (pantothenic acid) helps maintain skin, hair, eyes and liver health and can alleviate acne, and some sources include avocados, tomatoes, lentils, beans, sunflower seeds, mushrooms, and whole grains. Vitamin B7 (biotin) supports skin, hair and mucous membranes, possibly preventing dermatitis and dry skin, with sources in walnuts, almonds, peanuts, sweet potatoes, and whole grains.

3. Vitamin D is crucial for healthy skin as it promotes cell growth and repair and supports immune function, which is important for treating inflammatory skin conditions.

While it can be found in plant-based foods like sunflower seeds, mushrooms and chlorella, the best source of vitamin D is sunlight. The body converts sunlight into vitamin D, earning it the nickname “the sunshine vitamin.” Spending 10-15 minutes in direct sunlight is usually enough to meet your daily vitamin D needs, though this can vary based on location and skin colour.

For those who struggle to get enough vitamin D from diet and sunlight, supplementation is effective. Consider trying our new Mango Sunshine Shot, which provides 100% of your recommended daily vitamin D.

4. Vitamin C is a well-known, water-soluble vitamin that acts as a powerful antioxidant, combating damaging free radicals. In the dermis layer of the skin, it is essential for the production and maintenance of collagen, which helps maintain skin elasticity and suppleness.

Vitamin C also supports immune function, accelerates wound healing and promotes a healthy skin barrier. It is abundant in all fresh fruits and vegetables, with top sources including citrus fruits, kiwi, mango, papaya, pineapple, strawberries, raspberries, tomatoes, potatoes, cabbage, red pepper, kale, and broccoli. Surprisingly, one cup of sliced red pepper contains 190 mg of vitamin C, almost three times more than an orange.

To easily meet your daily vitamin C needs, try our Ginger Immunity Shot, which provides 100% of your recommended daily intake in one serving.

5. Essential fatty acids play a central role in promoting healthy, radiant skin. Omega-3 fatty acids may enhance the function of the skin barrier (epidermis), leading to more hydrated skin and protection against external pollutants. Omega-3 fatty acids can provide therapeutic benefits for inflammatory skin conditions like acne and psoriasis, and they may enhance the skin’s protection against UV damage.

Foods rich in omega-3 fatty acids include green leafy vegetables, nuts and seeds (especially flax seeds), chia seeds, walnuts, and avocados. On the other hand, omega-6 fatty acids can stimulate skin and hair growth and contribute to the production of ceramides, which maintain the skin’s structural integrity and improve its barrier function, ultimately boosting skin hydration. Plant-based foods rich in omega-6 fatty acids include nuts, seeds, and tofu.

6. Polyphenols, found in various plant foods like fruits, vegetables, whole grains, red wine (yes, you read that right!), green tea, dark chocolate, and certain spices and herbs, act as potent antioxidants. They can help reduce oxidative damage caused by free radicals in the body and in terms of skin health, they are believed to shield the skin from oxidative stress caused by the sun and environmental pollutants. This protection may help combat signs of ageing and increase skin suppleness by preserving essential components like collagen and elastin.

Green tea, known for its high polyphenol content, is particularly praised for its potential photoprotective effects, helping to protect against UV-induced skin damage and premature ageing.

 

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: katiemorley@holsome.uk

Website: www.holsome.uk

Just like the seasons, our bodies fluctuate throughout the year, affecting the nutrients we need to help feel our best. Summer often means more sun exposure, partying and travelling, which can result in symptoms like bloating, fatigue and dehydration, especially from excess alcohol and caffeine consumption. While summer is a favourite for many, it is important to consider the health implications of living a more fast-paced lifestyle and take measures to support various aspects of well-being, such as energy levels, brain and cognitive function, digestion, skin and hair health.

Here are our top six nutrient recommendations for summer, supported by Plenish Nutritionist Katie Morley, to help you stay energised and ready for the season.

Six essential vitamins and minerals for the summer months

1. Vitamin C is vital not just in summer but throughout the year, as it boosts your immune system, helps produce collagen (which keeps skin looking youthful), and acts as a powerful antioxidant to protect your cells from harmful toxins. During the summer, when social activities increase, vitamin C can help reduce fatigue and support healthy skin, bones, and joints, making it particularly beneficial as we become more active. You can find vitamin C in all fresh, raw fruits and vegetables, such as citrus fruits, kiwi, mango, papaya, pineapple, berries, tomatoes, potatoes, cabbage, red peppers, kale, broccoli, chilli, and parsley. However, alcohol can inhibit the absorption of vitamin C, so try to minimise your alcohol consumption to maximise the vitamin’s health benefits. For a convenient source, consider our Ginger Immunity Juice Shot, which provides 100% of your daily vitamin C intake in one serving.

2. Vitamin A is an essential vitamin to keep handy during the summer because it can help heal skin quickly from possible sun damage and sunburn. One common form of vitamin A is retinol, which can improve skin elasticity and reduce signs of ageing by boosting collagen production and speeding up skin-cell turnover. Besides benefiting the skin, vitamin A supports the immune system, helps with iron metabolism – important for alleviating fatigue – and promotes healthy nails, hair and bones. Plant-based sources of vitamin A, known as provitamin A, include dark green and yellow-orange vegetables and fruits like carrots, squash, mango, spinach, and sweet potatoes. Fun fact: these foods contain a compound known as beta-carotene, which gives them their vibrant green and yellow-orange colours.

3. Vitamin E is a powerful antioxidant and the perfect summer companion as it can help to protect your skin from increased UV rays and free-radical damage. It also supports the immune system, your body’s defence against infections and illnesses, which are common during summer festival season, by facilitating the production of T cells needed for an effective immune response. Additionally, vitamin E can reduce inflammation, improving allergy symptoms, helping with the effects of seasonal allergies such as hay fever. Like vitamins A and C, vitamin E is essential for maintaining healthy skin and eyes as it functions as an antioxidant, reducing the environmental damage caused by free radicals. You can find vitamin E in plant-based sources such as dark leafy greens, legumes, almonds, unrefined grains, nuts, and seeds. Top tip: Vitamin C enhances the effectiveness of vitamin E by regenerating its stores, boosting its protective effects and health benefits even further.

4. B-vitamins are boasted to help us stay energised and balanced throughout the summer, and there are eight different types in total. They help maintain a healthy nervous system, support efficient food metabolism to release energy and assist with cognitive function. Moreover, specific B-vitamins like B12, B6, and folic acid are crucial for the development of red blood cells, which are important for the health of hair, skin and nails. Since B-vitamins are water-soluble and excreted through urine, they need to be replenished daily, especially if you consume alcohol or caffeine, which can increase their rate of excretion. Plant-based sources of B-vitamins include whole grains, pulses, beans, flaxseeds, sunflower seeds, green leafy vegetables, nuts, seeds, avocados and mushrooms.

5. Vitamin D, also known as cholecalciferol, might not seem necessary to focus on during summer months given the likelihood of more sunlight exposure, but this is not the case for everyone. According to NHS guidelines, those who spend a lot of time indoors (office workers, particularly) are at a higher risk of vitamin D deficiency. Top tip: vitamin D cannot be absorbed through windows, so even in summer, if you are indoors a lot, consider monitoring your vitamin D intake to make sure you are hitting your daily requirements. Vitamin D is a versatile vitamin that can support immune function, promote muscle health, maintain strong bones and teeth by aiding calcium absorption and play an important role in regulating mood, reducing the risk of depression and anxiety. Besides natural sunlight, plant-based sources like sunflower seeds, mushrooms, and chlorella provide vitamin D. For a convenient option, try our new Mango Sunshine Juice Shot, delivering 100% of your daily vitamin D needs.

6. Magnesium is a powerhouse mineral to hone in on during the summer months when parties and social activities surge, potentially leading to lower levels of this mineral. It is involved in over three hundred biochemical reactions in the body, promoting relaxation and supporting the nervous system for better moods, improving sleep quality, helping with muscle function and supporting balanced energy levels. Prolonged periods of stress can lower magnesium levels, making it important to stay on top of your magnesium intake, particularly during the on-the-go summer months, to reap the benefits of this mineral. Plant-based sources rich in magnesium include dark leafy greens, nuts, seeds, all green vegetables (which contain chlorophyll, the pigment responsible for their vibrant green colour), legumes, and whole grains.

 

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: katiemorley@holsome.uk

Website: www.holsome.uk

With the summer holiday season on the horizon, many of us want to feel and look our best. Whether your goal is to tone up, improve your digestion or boost your energy levels, here are six simple and sustainable tips to elevate your eating habits and give your body a gentle reset without needing to buy anything special. 

Read on for our top recommendations, backed by Plenish Nutritionist Katie Morley, to help you feel tip-top year-round.

Six pre-holiday principles to help you feel your best

1. Focus on eating local, seasonal and nutrient-dense foods, including a variety of fresh and colourful produce daily. Aim for at least five portions (handfuls) of fruits and vegetables per day as these foods are linked to a lower risk of chronic health conditions, better blood sugar balance and fewer digestive issues. Non-starchy vegetables and fruits, like apples, pears, and green leafy vegetables, can keep you full thanks to their fibre content bypreventing blood sugar spikes that increase hunger. Eating a diverse range of fruits and vegetables ensures your body gets the vital nutrients it needs as well as a range of beneficial plant chemicals, such as polyphenols. Polyphenols may reduce oxidative damage caused by free radicals in the body while potentially supporting a healthy microbiome by promoting good bacteria and reducing harmful bacteria, which can lead to improved digestion, immunity, and cognitive function.

2. Encourage effective digestion by chewing thoroughly and eating until you are about eighty percent full, as it takes your stomach about twenty minutes to signal fullness. Avoid snacking when possible and focus on consuming three balanced meals daily, ensuring at least half your plate consists of vegetables and fibre-rich foods. To improve digestion, incorporate bitter foods like rocket, chicory, dandelion leaf, and watercress, as these can stimulate digestive secretions, helping you better absorb nutrients. Optimise dietary fibre by consuming plenty of fruits and vegetables, which contain polyphenols that can feed beneficial bacteria and promote microbial diversity. Stimulating the vagus nerve, which runs from the head to the colon, may significantly improve digestion and can be achieved through diaphragmatic breathing, gargling, humming, singing, or laughing.

3. Intermittent fasting, also known as time-restricted eating, is a popular topic in health and wellness. In essence, it involves not eating for a specific time period, allowing insulin levels to decrease and fat cells to release stored sugar for energy, followed by an eating window. The key to incorporating intermittent fasting in a sustainable way is finding an approach that fits your lifestyle. Popular methods include the 16/8 method (fasting for 16 hours and eating between noon and 8 PM) and the 5:2 diet (eating normally for five days and consuming 500-600 calories on two fasting days). There is a growing body of research suggesting various health benefits of intermittent fasting, such as protection against cardiovascular disease, improved mental acuity and weight loss, although further research is needed to substantiate these claims. To experience the potential benefits of intermittent fasting, try our 5:2 Programme. It offers the perfect reset for your mind and body, particularly for busy lifestyles and a summer filled with indulgences.

4. Incorporating daily movement is essential for improving energy levels, enhancing mood, and reducing the risk of chronic diseases. Incorporating short bursts of exercise throughout the day can stimulate the production of mitochondria, which generate energy from glucose and oxygen, potentially increasing overall energy levels and improving oxygen circulation. Additionally, exercise can enhance mood by increasing the brain’s sensitivity to serotonin and norepinephrine, hormones associated with feelings of happiness, by boosting endorphin production, promoting positivity and reducing feelings of depression, anxiety, and stress. Exercise varies for everyone and may include brisk walking, cycling, or swimming, with the main goal being to keep the body moving and avoid prolonged sitting. For those with desk jobs, integrating standing and sitting with a standing desk routine or setting reminders to move periodically can be beneficial.

5. Focusing on the health of your microbiome is crucial as it plays a central role in overall health. The microbiome refers to the diverse community of bacteria and microorganisms residing within our bodies, including the gut, skin, and vaginal microbiomes. At first, our DNA and how we are born (vaginal versus caesarean) can influence the composition of our gut microbiome, however, overtime, our microbiome is largely shaped by diet and environment. A varied diet with a plethora of fermented foods like kimchi and sauerkraut, probiotic supplements such as Lactobacillus and Bifidobacterium spp., and prebiotic foods like chicory, leeks, onions, and Jerusalem artichokes, which nourish beneficial bacteria, may be essential for maintaining a healthy microbiome. A balanced gut microbiome can bring a range of health benefits such as better digestion, strengthened immunity (as approximately 70% of it resides in the gut), improved blood sugar balance and enhanced cognitive function.

6. Smart supplementation is key, especially as summer approaches, to make sure your immunity remains strong, energy levels stay high and your body gets all the essential nutrients it needs to function optimally, especially with the added demands of travelling, attending parties, weddings and various social events. When it comes to boosting immunity, focus on the following: Vitamin A, Vitamin C, Vitamin D, zinc, and probiotics. For increased energy, prioritise B-vitamins, Vitamin C, iron, zinc, magnesium and Coenzyme Q10. Top tip: supplementation is not a replacement for a healthful diet rich in vegetables, fruit, legumes, whole-grains, nuts, seeds and healthy fats, alongside daily movement. Focus on building a healthy foundation through diet and exercise, and add supplementation to enhance positive results.

 

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: katiemorley@holsome.uk

Website: www.holsome.uk

Meeting nutritional needs is important for women throughout their lives, as their requirements can change with different life stages – from menstruation to menopause. These changes may make women more prone to certain nutrient deficiencies. While many factors can contribute to these deficiencies, maintaining a healthy, balanced diet is a reliable way to make sure your body gets the nutrients it needs to function optimally. To help you stay mindful of potential deficiencies throughout womanhood, below are five of the most common nutrient deficiencies women face and how to manage them with a whole-foods, plant-based approach.

Vitamin B6

Vitamin B6, also known as pyridoxine, is one of the eight B vitamins essential for converting carbohydrates, protein and fat into energy. It can help to regulate our emotions and enhance cognitive function, mental health, and physical well-being by supporting neurotransmitter formation.

Also, Vitamin B6 may improve hormonal balance by raising progesterone levels and decreasing oestrogen levels, potentially alleviating PMS symptoms like anxiety, depression, and irritability. Importantly, it can facilitate the absorption of Vitamin B12, needed for forming red blood cells and immune cells, which may reduce tiredness and fatigue.

Recent research highlights an increasing prevalence of vitamin B6 deficiency among UK women, potentially causing hormonal imbalances, anaemia, cognitive decline and skin disorders. To mitigate these risks, incorporating B6-rich foods is important.

According to NHS guidelines, women aged 19 to 64 require 1.2 mg of Vitamin B6 daily, and plant-based sources of Vitamin B6 include chickpeas, whole grains, dark leafy greens, bananas, carrots, potatoes, sunflower seeds, walnuts, avocados, pulses, beans, and lentils.

For a convenient way to stay on top of Vitamin B6 levels, consider our new Beet Balance Juice Shot, providing 100% of your recommended daily intake to support overall health and well-being, especially for busy lifestyles.

Vitamin B9

Folic acid, or vitamin B9, is vital for DNA formation and repair, preventing neural tube defects, and producing red blood cells. It may be particularly important for women of childbearing age to reduce the risk of birth defects and for post-menopausal women to potentially lower the risk of type 2 diabetes and rheumatoid arthritis. Folate can support brain function and mental well-being by regulating dopamine and serotonin levels, potentially easing symptoms of depression.

Vitamin B9 deficiency can cause tongue swelling, mouth sores, greying hair, irritability, and gastrointestinal issues, and prolonged deficiency can lead to anaemia, causing persistent fatigue, weakness, and shortness of breath.

Research has shown that Vitamin B9 levels are decreasing in women in the UK, making it pertinent to stay on top of your intake. In accordance with NHS guidelines, women require 200 micrograms of Vitamin B9 daily, with pregnant women requiring 400 micrograms to reduce possible developmental issues.

Plant-based sources of Vitamin B9 include leafy greens, oranges, lentils, beans, and brown rice, and for an easy way to boost your folate intake and support your overall well-being, try our Beet Balance Juice Shot, which contains a source of folic acid.

Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin needed for metabolising fats, proteins, and carbohydrates, creating red blood cells and supporting the brain and nervous system. Our bodies need B12 for optimal function but cannot produce it, so we must obtain it from our daily diet or supplements.

B12 absorption is more complex than other vitamins as it requires a protein called intrinsic factor. In a condition known as pernicious anaemia, the immune system attacks the cells in the stomach lining that synthesise intrinsic factors, hindering the absorption of Vitamin B12.

Research has found that pernicious anaemia is more common in women, possibly putting them at a higher risk of deficiency. Symptoms of B12 deficiency can include fatigue, a swollen and sore mouth and tongue, mood irregularities, and dizziness.

In line with NHS guidelines, women need 1.6 micrograms of B12 per day and some plant-based sources of B12 include chlorella, seaweed, and fermented soy, however, supplementation is another consideration to meet daily needs, particularly if you are following a vegan diet. Our Turmeric Recovery Juice Shot provides 100% of the recommended daily intake of B12 to keep you covered.

Iron

Iron is a well-renowned micronutrient required for the normal functioning of our bodies as whole. It is a major component of red blood cells, where it aids in the formation of haemoglobin, a protein that serves the vital function of transporting oxygen to our cells, supporting various functions including immunity, cognitive health and muscle function.

Iron deficiency is one of the most common nutrient deficiencies worldwide, with women at high risk due to menstruation and the increased demands during pregnancy. Symptoms of iron deficiency include dizziness, fatigue, weakened cognitive function, shortness of breath, and general weakness.

Consistent with NHS guidelines, the recommended daily intake is 14.8 mg for women aged 19 to 49, and 8.7 mg required for women aged 50 and over. Key plant-based sources of iron include beans, seeds, dark leafy greens, figs, prunes, beetroots, nuts, quinoa, pulses, and lentils.

Top tip: maximise iron absorption by pairing iron-rich foods with vitamin C, such as adding lemon juice to cooked spinach.

Vitamin D

Vitamin D is a fat-soluble vitamin crucial for absorbing minerals like calcium and phosphate from food, which are required for healthy teeth and bone formation. On the flip side, it functions as a steroid hormone, aiding in cell growth, neuromuscular and immune function, and glucose metabolism.

Our body produces vitamin D in two main ways: through dietary intake and when our skin is exposed to sunlight, hence its nickname “sunshine vitamin.”

Symptoms of Vitamin D deficiency include bone pain, brittle bones, fatigue, muscle pain, mood irregularities, and delayed wound healing and to prevent deficiency, the NHS recommends a daily intake of 10 micrograms per day, which applies to women who are pregnant or breast-feeding as well.

Plant-based sources of Vitamin D2 include chlorella, sunflower seeds, and mushrooms, which synthesise vitamin D when exposed to sunlight.

Top tip: bear in mind that Vitamin D is a fat-soluble vitamin, meaning it absorbs best when taken alongside dietary fat. To maximise absorption, pair your vitamin D supplement with foods rich in healthy fats (nuts and seeds are easy wins!). For a convenient option, try our new Mango Sunshine Juice Shot, providing 100% of your daily vitamin D in one delicious serving.

 

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: katiemorley@holsome.uk

Website: www.holsome.uk

Vitamin B6 – The Details

 

What is Vitamin B6?

Vitamin B6, also known as pyridoxine, is one of eight B vitamins that are required to keep your body functioning properly. All B vitamins share the primary role of facilitating the conversion of food such as carbohydrates, protein and fat into fuel, which the body can use to stay energised. It’s important to note that all B vitamins, including vitamin B6, are water-soluble, meaning that they cannot be stored in the body and therefore must be consumed daily from specific foods in the diet.

What specific role does Vitamin B6 play in supporting women’s health?

Regarding women’s health, Vitamin B6 supports various essential bodily functions, including the formation of neurotransmitters such as GABA, dopamine, and serotonin. These neurotransmitters are known as chemical signals that regulate our emotions, which may contribute towards enhanced brain function, mental health, and overall physical well-being.

Concerning women’s hormonal health, vitamin B6 may aid improved hormonal balance. Research suggests it could raise progesterone levels and decrease oestrogen levels, potentially alleviating common symptoms of PMS such as anxiety, depression, and irritability. It’s also proposed that vitamin B6 might positively impact PMS symptoms through its involvement in the production of mood-stabilising neurotransmitters, however, further research is required in this area.

Furthermore, vitamin B6 is required for the absorption of vitamin B12, which the body needs to form red blood cells and cells involved in immunity, such as lymphocytes and interleukin-2. Vitamin B6’s role in the production of haemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body, may also be linked with reducing tiredness and fatigue.

Vitamin B6 Deficiency

Low levels of vitamin B6 interferes with the metabolism of fatty acids, which in turn may lead to skin-related disorders such as skin lesions and dermatitis, as well as tongue inflammation and recurrent mouth ulcers and sores on the corners of the mouth. A deficiency in vitamin B6 may raise the risk of hormonal imbalances, as well as potentially contributing to anaemia, reduced cognitive function, fatigue and low energy levels, and impaired immune function.

How much Vitamin B6 do you need?

Adults aged 19 to 64 are advised to consume the following daily amounts of vitamin B6:

• 1.4mg for men
• 1.2mg for women

Meeting these requirements can typically be achieved through regular dietary intake. Interestingly, certain commensal gut bacteria, such as Lactobacillus and Bifidobacterium, may have the ability to synthesise vitamin B6.

Plant-Based Sources of Vitamin B6

Plant-based foods rich in vitamin B6 include chickpeas, whole grains, dark leafy greens, bananas, carrots, potatoes, sunflower seeds, walnuts, avocados, pulses, beans, and lentils. To easily meet your daily vitamin B6 needs, try our new Women’s Health Juice Shot [Insert Link], ideal for busy lifestyles and women on-the-go.

 

Vitamin B9 – The Details

 

What is Vitamin B9?

Folic acid, also known as vitamin B9, belongs to the B-vitamin family. Folate is the natural form of vitamin B9 found in food, while folic acid is the synthetic form found in supplements. Since folic acid is water-soluble and cannot be stored in the body, it needs to be obtained from foods or supplements. Adequate folate intake is crucial for everyone, as deficiency can lead to a range of unpleasant symptoms, including fatigue and muscle weakness.

What specific role does Vitamin B9 play in supporting women’s health?

When it comes to women’s health, Vitamin B9 plays a crucial role in various bodily functions. It supports the formation and repair of DNA, helps prevent birth defects of the spinal cord and brain (neural tube defects), and aids in the formation of red blood cells. It’s particularly important for women of childbearing age to ensure they consume enough folate to reduce the risk of neural tube defects such as anencephaly and spina bifida. It’s recommended that women in this age group obtain folic acid from dietary supplements or fortified products, in addition to folate from a balanced diet. 

Post-menopausal women should continue to ensure they get the recommended daily intake of folic acid. Doing so not only provides the benefits mentioned earlier but may also help lower the risk of type 2 diabetes and rheumatoid arthritis.

Additionally, consuming enough folate is essential for healthy brain function and could significantly contribute to supporting mental and emotional well-being. Studies indicate that insufficient folate levels may impair brain function and raise the risk of dementia.

Vitamin B9 Deficiency

Insufficient levels of vitamin B9 can lead to an array of symptoms, including tongue swelling, mouth sores, greying hair, irritability, and gastrointestinal issues. Prolonged deficiency, known as folic acid deficiency anaemia, may result in persistent fatigue, weakness, irritability, shortness of breath, weight loss, and loss of appetite. Causes of low vitamin B9 levels may include certain medications like contraceptives and antibiotics, excessive alcohol consumption, pregnancy, and gastrointestinal conditions such as coeliac disease, Crohn’s disease, or inflammatory bowel disease (IBD).

How much Vitamin B9 do you need?

The recommended daily amount of vitamin B9 for adults is 200 micrograms per day, and for women who are pregnant or trying for a baby, it’s advised that you take a 400 microgram folic acid supplement daily until you’re 12 weeks pregnant to reduce the risk of developmental issues in the early stages of pregnancy. Similar to vitamin B6, the gut microbiota can produce essential enzymes needed to create B-vitamins, including folate.

Plant-Based Sources of Vitamin B9

You can find ample amounts of vitamin B9 in plant-based sources like leafy greens, fruits (such as oranges), lentils, beans, and brown rice. For a convenient way to ensure you’re getting enough B9, consider trying our new Women’s Health Juice Shot—an ideal option for busy women aiming to maintain their well-being while on the go.

 

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: katiemorley@holsome.uk

Website: www.holsome.uk

What is Vitamin D?

Vitamin D serves a dual role in our bodies: it acts as both a nutrient synthesised following sunlight exposure and through certain foods in our diet, and as a hormone that regulates various cellular and organ functions. After your body obtains vitamin D from food, supplements or sunlight, vitamin D is then converted into a hormone, known as calcitriol or activated vitamin D, which may provide numerous health benefits in the body. Before we dive into the ins and outs of vitamin D, it’s important to note that it exists in two primary forms: vitamin D3, sourced from animals, including humans, and vitamin D2, derived from plants.

What does Vitamin D do?

You may be aware of the importance of calcium for strong bones, but it’s worth keeping in mind that vitamin D is required for the absorption of vital nutrients such as calcium and phosphorus, and hence plays a key role in the maintenance of healthy bones, teeth, and muscles. Deficiency in vitamin D may lead to bone deformities known as rickets in children and bone pain known as osteomalacia in adults. Additionally, there is an emerging body of research suggesting a potential link between adequate vitamin D levels and improved heart health, cognitive function, immune regulation, and protection against gum disease, bacterial and viral infections. However, further research is needed to substantiate these claims.

Vitamin D Deficiency

Most of our vitamin D comes from sunlight, but in places like the UK where sunlight is scarce during autumn and winter, taking supplements is advised by government guidelines to prevent deficiencies. Specifically, 1 in 6 adults have low levels of vitamin D and aside from natural sunlight, insufficient vitamin D intake may be due to dietary limitations, poor absorption, or increased metabolic needs.

Without enough vitamin D, our bodies struggle to absorb calcium from food, leading to the body sourcing it from the bones instead. This may result in conditions like rickets, osteomalacia (softening of bones), osteoporosis, weakened immune function, menstrual irregularities, and musculoskeletal pain and fatigue. 

Here are a couple more things to know about vitamin D and deficiencies: If you live in a city, you might have a higher likelihood of being deficient in vitamin D. Furthermore, sitting by a window won’t boost your vitamin D levels because you can’t generate vitamin D through glass. If you want to increase your vitamin D levels through sunlight exposure, make sure to go outside directly into the sun.

Vitamin D Testing

Testing for 25-hydroxyvitamin D, the form of vitamin D synthesised in the liver, is the most reliable way to determine if you have a deficiency. This test can be done through a simple blood test at your GP or healthcare provider, and it’s advised to schedule this test during winter, when you’re more likely to have lower levels of the vitamin.

Plant-Based Sources of Vitamin D

Dietary D2, the plant form of vitamin D, can be found in sunflower seeds, chlorella and mushrooms. In particular, mushrooms offer an excellent plant source of vitamin D since they produce this vitamin when exposed to UV light, similar to humans. Fortified tofu and vegan yoghurt are also good options for increasing vitamin D levels. If you prefer supplements, high-quality vitamin D supplements are commonly available in tablet or in liquid form. Excitingly, we’ve just introduced our new Mango Sunshine shot, offering approximately 100% of your recommended intake of vitamin D intake in a single tasty shot. Give them a try!

 

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: katiemorley@holsome.uk

Website: www.holsome.uk

Achieving a youthful, glowing complexion naturally is a hot topic. Despite the abundance of helpful (and unhelpful) information available on the internet, there is a growing body of reputable research supporting a correlation between positive nutrition and lifestyle habits and improved skin health.

To help you achieve luminous, radiant skin from the inside out, here are six evidence-based tips centred around thoughtful nutrition, gut health, hydration and supplementation, and backed by Plenish nutritionist, Katie Morley.

 

Add: Fruits & Vegetables (Focus on Colour & Variety)

Focusing on consuming a variety of colourful fruits and vegetables is one of the best ways to support your skin, keeping it healthy. High quality, fresh produce is naturally rich in fibre, water, micronutrients and phytonutrients such as polyphenols and flavonoids, delivering antioxidants to support the health of your skin.

For glowing skin, vitamin A is your go-to and is plentiful in orange-coloured foods like sweet potatoes, carrots and butternut squash. Our Shield Juice provides over 50% of your daily recommended intake of vitamin A per 100ml, keeping your skin healthy.

B-vitamins are a no-brainer when it comes to improving the overall quality of your skin, and major ones to include are B-2 (riboflavin) and B-7 (biotin). Plant-based sources of B-vitamins include leafy green vegetables, legumes, nutritional yeast and sunflower seeds.

Vitamin C is well-renowned for helping you to ‘get the glow’, primarily due to its ability to stimulate collagen production. It can be found in citrus fruits (oranges and grapefruit), bell peppers, strawberries, tomatoes and cruciferous vegetables (broccoli, Brussels sprouts and cabbage). Top tip: try our Ginger Immunity juice shot, containing 100% of your daily Vitamin C in one-go.

Add: Essential Fatty Acids (EFAs)

Essential fatty acids (EFAs) are types of fats that the body is unable to make on its own and therefore required from food sources.

What makes EFAs beneficial for the health of our skin? They are thought to support the skin’s barrier function and structural integrity, and research has shown that specific EFAs may reduce inflammation in the body, possibly leading to improvements in inflammatory skin conditions such as atopic dermatitis, psoriasis and acne vulgaris.

Consumption of Omega-3 fatty acids, a family of EFAs, may be correlated with skin protection against short and long-term ultraviolet radiation (UVR) sun exposure, and hence may reduce inflammation and signs of skin ageing. Plant-based sources of EFAs include walnuts, flaxseeds, chia seeds and green leafy vegetables. Explore our range of green juices.

Add: Polyphenols

Polyphenols are chemical compounds that act as antioxidants, and may fight against the damaging effect of free radicals in the body. In terms of skin health, green tea polyphenols may have protective effects against UV-induced skin damage and a category of polyphenols known as flavonoids may help to reduce inflammation.

In addition, they may exhibit an immunomodulatory effect, which in turn may facilitate the management of inflammatory skin-health conditions such as atopic dermatitis, psoriasis and acne vulgaris.

Plant-based foods high in polyphenols include dark green leafy vegetables, red grapes, cherries, plums, turmeric and onions. Cacao powder, a more nutrient-dense and less processed version of cocoa powder, is another powerhouse in the polyphenol department. Try Cherish, our decadent cacao and date milkshake.

Add: Probiotics & Prebiotics

Promoting a healthy balance of bacteria in your gut, also known as the centre of human health, may have the potential to improve the health of our skin in various ways. In particular, regulating the gut-skin axis may reduce oxidative stress, suppress inflammatory responses and support the immunity of the skin, which could be helpful for skin conditions such as atopic or allergic contact dermatitis, acne vulgaris and psoriasis. Two bacterial strains, Lactobacilli and Bifidobacterium, are most commonly found in probiotics and may be linked with treating inflammation in the skin.

Probiotic-rich foods are the cornerstone of any gut-healthy meal plan, and plant-based sources include sauerkraut, kombucha, miso, tempeh, kimchi and sourdough bread. Give our Gut Health Juice Shot a go, containing millions of live cultures to support your microbiome.

Additionally, prebiotic fibre is equally essential as it provides the fuel for beneficial bacteria to grow. Prebiotic food examples include chicory, artichokes, plantain, onions, leeks and asparagus.

Add: Blood Sugar Balance

Managing your blood sugar, also referred to as blood glucose levels, is one of the best things for skin health, as chronic blood sugar imbalances may lead to both premature ageing of the skin and higher risk of acne vulgaris.

The first step to balancing blood sugar involves centering your diet around fibre-rich foods such as fruits, vegetables, whole grains, legumes and herbs and spices. Aiming to get most of your carbohydrates from vegetables, whole grains and fruits, and avoiding highly refined carbohydrates can mitigate sharp spikes in blood sugar thanks to their fibre content, which slows the absorption of glucose into the bloodstream.

My holy grail fibre sources for promoting glowing skin include flax seeds and chia seeds, which are also packed with essential fatty acids. Cinnamon may also help to moderate blood glucose levels by lowering insulin resistance, and great ways to include this wonderful spice include sprinkling it on top of porridge or muesli and blending into smoothies.

Add: Adequate Hydration

We all know that keeping the body hydrated is essential for promoting youthful, healthier looking skin. From a physiological standpoint, drinking enough water is vital for delivering nutrients to cells, maintaining the health of our organs, warding off infections, lubricating our eyes and joints, and facilitating digestive function.

Adequate hydration is vital for achieving healthy skin as it supports various skin functions, in particular the skin barrier function, to prevent excessive water loss. Aim for 2 litres of water a day, if you’re not the biggest fan of drinking ‘plain’ water, try to include other types of drinks into your routine – flavoured water, juices, juice shots, herbal teas and soups all count towards your daily hydration intake.

 

Ready to glow?

Try our Glow Up Cleanse – a 3 day cleanse focussing on skin, energy, and immunity. Packed with all the fruit, veg, and vitamin content to help get your glow on as we approach the season of holidays and highlights.

 

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: katiemorley@holsome.uk

Website: www.holsome.uk

Spring has officially arrived. With brighter, warmer days ahead, now is the perfect time to prioritise self-care and focus on giving your mind and body a spruce ahead of summer. From nutrition to intermittent fasting and healing herbs, read on to explore five evidence-based tips for revitalising your health this season, all backed by a nutritionist.

1. Increasing your intake of whole, plant-based foods

One of the easiest tricks in the book for kickstarting your health journey is consuming more plants, which contain a wealth of fibre, water, micronutrients and phytonutrients such as polyphenols and flavonoids.

Plant-based foods include whole grains, fruits, vegetables, legumes, nuts and healthy oils like olive oil and coconut oil. Diets rich in plant-based foods may be linked with positive health benefits such as lowering blood pressure and LDL cholesterol, reducing the risk of diabetes and facilitating health weight management, all of which contribute towards lowering your risk of heart disease.

On the flip side, paying attention to food labels and minimising your intake of heavily processed foods, such as foods with added sugar, refined grains and additives is equally important. Avoiding additives or ingredients that you are unable to pronounce is the easiest way of knowing what to avoid. If it contains high amounts of added sugar, high fructose corn syrup, preservatives, artificial colours and flavours – it is best to leave it on the supermarket shelf.

Cooking more at home and adding nourishing meals to your weekly menu like vegetable-based stir-fries and soups will help you to consume more veggies and more fruit, more often. Juicing can also be a convenient way to increase your daily intake of key nutrients, and our juice plans are the perfect place to start.

2. Incorporating intermittent fasting

The incredibly popular intermittent fasting (IF), also known as limiting your food intake to a specific time window, is not to be overlooked if you are on a mission to revamp the health of your mind and body.

From a physiological standpoint, IF makes a lot of sense – giving your body a break from eating between meals enables blood sugar levels to stabilise. Subsequently, insulin levels decrease, which triggers fat cells to release stored sugar as an energy source.

IF may be linked with a range of health benefits such as supporting weight management, reducing inflammation, lowering risk of developing chronic diseases and enhancing cognitive health. The latter benefit is thought to be due to its ability to slow down the onset of mild cognitive impairment (MCI), which typically takes place as we get older and involves increased memory or thinking problems.

Popular forms of intermittent fasting include 16:8, eating during an eight-hour window and fasting for 16 hours, and 5:2 diets, where one only consumes 500 to 600 calories for two days each week and consumes a healthy, balanced diet at the appropriate calorie intake on the other days. For busy, on-the-go lifestyles, our 5:2 fasting programme is a no-brainer option to weave IF into your weekly routine. Get started here.

3. Antioxidants, antioxidants, and more antioxidants

Antioxidants are often deemed as a marketing buzzword. So, what do they actually do in our body and how can they benefit our health?

Antioxidants protect the trillion or so cells in our body from damaging free radicals, which may be capable of harming bodily cells and genetic material when present in excessive amounts. Consistently, high levels of free radicals in the body may also contribute towards oxidative stress, a process that may be associated with the onset of a multitude of chronic diseases.

Antioxidants exist in various shapes and sizes, and the most familiar forms include vitamin C, vitamin E, beta-carotene and minerals such as selenium and manganese. Polyphenols, flavonoids and phenols are other compounds that act as antioxidants.

In terms of health benefits, antioxidant-rich foods may be connected to lowering risk of developing chronic diseases, boosting cognitive function and warding off age-related ailments. Including a broad range of colourful fruits and vegetables is a good starting point for increasing your daily antioxidant intake. For a flavourful and fiery shot containing 100% of your daily dose of vitamin C, give Ginger Immunity a go.

4. Supporting detoxification with herbs & spices

Toxins are ever present in our environment. Supporting the function of our liver is helpful for feeling your best as it is responsible for detoxification and neutralising toxins. Although our bodies have the built-in capacity to detoxify, there are a plethora of steps that we can incorporate on a daily basis to support strong liver function and effective detoxification.

Milk thistle is a well-renowned herb for its liver-cleansing properties owing to it being a powerful antioxidant with anti-inflammatory qualities, and is typically available in capsule or tincture form. Turmeric is another popular herb known for its anti-inflammatory, antimicrobial, antiviral and antioxidant properties. This is because it contains the biologically active compound, Curcumin, which gives the spice its vibrant yellow colour. Reap the health benefits of this spice on the daily with our Turmeric Defence Juice Shot.

5. Diversifying your gut microbiome

Increasing the diversity of your gut microbiome, which is composed of trillions of bacteria, fungi and other microbes, may lead to a range of health benefits such as supporting digestion, boosting innate immunity, and improving brain and heart health. Gut dysbiosis, or an imbalance of the ‘good’ and ‘bad’ microbes in the intestines, may be attributed to a wide range of diseases including inflammatory bowel disease (IBD), obesity and allergic disorders.

Promoting a healthy balance of bacteria in your gut is therefore essential for maintaining optimal health, and incorporating probiotic and prebiotic-rich foods may be one of the most effective ways to achieve this.

Probiotics, a name that literally means “for life”, may help to offset bacterial imbalances caused by environmental factors such as taking certain medications (antibiotics) and smoking. Plant-based sources of probiotic foods include sauerkraut, kombucha, miso, tempeh, kimchi and sourdough bread. For a hassle-free option, try our Gut Health Juice Shot, containing millions of live cultures to support your microbiome.

Incorporating prebiotic fibre is also key for broadening your microbiome as it serves as the fuel for beneficial bacteria to flourish. Plant-based sources of prebiotic foods include chicory, artichokes, plantain, onions, leeks and asparagus.

 

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: katiemorley@holsome.uk

Website: www.holsome.uk