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

It’s officially the wettest summer on record in the UK, and if you’re like us, you might be wondering what you can do to enhance your summer self-care routine and feel better, despite the weather. The lack of sun-kissed skin and gloomy skies can affect our mental and physical well-being, especially with fewer sunny days leading to more time spent indoors.

Here, Plenish Nutritionist Katie Morley shares four tips to boost your summer self-care routine, helping you feel your best and lift your spirits during this rainy summer of 2024.

Four tips to boost your summer selfcare routine

Incorporate Mood-Boosting Foods

Our food choices can significantly affect our mood and overall well-being, both physically and emotionally. Eating large amounts of ultra-processed and highly refined foods may be associated with a low mood, increased anxiety and sleep problems. These effects could be due to increased inflammation in the body, blood sugar fluctuations and hormonal imbalances. On the other hand, a Mediterranean-style diet, which includes plenty of fresh fruits and vegetables, omega-3 fatty acids (particularly from olive oil), nuts and seeds, whole grains, low levels of alcohol and caffeine and minimal processed foods, may have positive effects on mood. This is because this diet can help regulate blood sugar levels and contains precursors to neurotransmitters like serotonin, dopamine and noradrenaline, which are crucial for mood regulation.

Serotonin, often linked to improved mood and reduced depression, is produced in the brain and as a hormone in the blood, with around 95% produced in the gut. As a result, maintaining a healthy gut microbiome is essential for serotonin production. Foods rich in the amino acid tryptophan, a precursor to serotonin, can also help increase serotonin levels. Gut-friendly foods include colourful fruits and vegetables, probiotics found in cultured and fermented foods like sauerkraut, kimchi, and kefir. Our Berry Gut Health Shot, for example, contains millions of live cultures to support gut health. Plant-based sources of tryptophan include complex carbohydrates like fruits, vegetables, legumes and whole grains.

Get Enough Vitamin C and Vitamin D

To support your overall wellbeing this summer, focus on including vitamins and minerals that enhance both your general health and mood, regardless of the weather. Vitamin C, a key water-soluble antioxidant, plays a crucial role in various bodily functions, such as supporting the immune system and promoting the production of collagen for healthy, radiant skin. It could also help stabilise and balance your mood by facilitating the production of mood-boosting neurotransmitters like dopamine, noradrenaline and serotonin. These neurotransmitters help regulate mood and cognition while reducing inflammation in the brain. Additionally, Vitamin C assists in the absorption of iron, an essential trace mineral for producing healthy red blood cells, which are required for oxygen transport throughout the body. Low iron levels can lead to symptoms such as fatigue, pale skin, dizziness and low mood, including depression. Fortunately, Vitamin C is easy to include in your diet, as it is abundant in fresh fruits and vegetables, as well as in our Ginger Immunity Shot, which provides 100% of your daily recommended intake.

Another important vitamin to focus on is Vitamin D, especially given the rainy summer and increased time indoors in the UK. Known as the “sunshine vitamin,” Vitamin D is essential for maintaining strong and healthy teeth and bones, brain development, muscle function and immune health. Low levels of Vitamin D could negatively impact mood, so it’s important to stay on top of your intake to help you feel brighter this summer. Interestingly, magnesium enhances the absorption of Vitamin D, so including magnesium-rich foods like dark leafy greens, nuts and seeds, legumes and whole grains in your diet could be beneficial. The best source of Vitamin D is sunlight in the summer months.  Good plant-based sources of Vitamin D include, sunflower seeds, mushrooms, and chlorella. Our Mango Sunshine Shot provides 100% of your daily recommended intake of Vitamin D in a single serving.

Explore Wellness-Boosting Nootropics

Nootropics are a relatively unknown category of natural supplements that may enhance focus, memory, energy, cognitive performance, relaxation and stress management. L-theanine, an amino acid primarily found in mushrooms and green tea, is known for promoting relaxation, focus and better sleep. It does this by increasing levels of Gamma Aminobutyric Acid (GABA), serotonin and dopamine in the brain, which all support cognitive function and induce calmness. Additionally, L-theanine can stimulate the release of alpha brain waves, associated with states of meditation, creative thinking, daydreaming and REM sleep, which is the deep sleep phase characterised by active dreaming. The best dietary sources of L-theanine are black tea and green tea.

Omega-3 fatty acids are another nootropic to add to your list, known for their beneficial effects on memory and mood. Omega-3s can easily cross the brain cell membrane and interact with neurotransmitters like serotonin, often referred to as the “happy hormone.” They also have anti-inflammatory properties that may help alleviate symptoms of depression and mood disorders. Plant-based sources of omega-3s include green leafy vegetables, nuts and seeds (such as flaxseeds and chia seeds), walnuts, avocado and microalgae like spirulina and chlorella.

Support the Gut-Brain Connection

There is growing evidence that links the gut and the brain. For instance, anxiety often causes nausea or a sensation of “butterflies” in the stomach. This connection is bidirectional, as digestive issues can also send signals to the brain, impacting mood and overall well-being. The vagus nerve serves as the primary communication pathway between the gut and brain and beyond dietary changes, you can support this connection, or stimulate the vagus nerve, through lifestyle practices such as diaphragmatic breathing, cold water therapy, yoga, singing, laughing and intermittent fasting. The key point is that activating the body’s parasympathetic nervous system increases relaxation and reduces inflammation, which in turn may affect everything from mood to digestion.

 

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

What are hormones and what do they do?

Hormones are your body’s chemical messengers produced via your endocrine glands. Following their release, they travel through the bloodstream to specific target organs, altering the activity of these organs. This process coordinates various vital bodily functions such as the metabolism, growth and development, and reproduction.

They can also significantly impact our mood and overall sense of wellbeing. This is especially true for feel-good hormones like dopamine, serotonin, endorphins, and oxytocin. For hormones to work, they must bind to hormone receptors, which are proteins located either inside the cell or on the cell membrane of target cells in target organs. This binding triggers a biological reaction.

Importantly, a hormone can only bind to a cell if that cell has the specific receptors for it. However, many cells can have receptors for various hormones. Once their job is complete, they are broken down by the liver, and unlike the effects of the nervous system, which commences quickly, hormonal effects take longer to appear but last longer.

What are hormones made from?

Hormones can be classified into three main groups based on their chemical structure: amines, peptides, and proteins. This classification affects their distribution, the type of receptors they bind to, and various other functional aspects.

 

1. Amine hormones are made from the amino acids tryptophan and tyrosine. For example, melatonin, a well-known amine hormone made from tryptophan, is secreted by the pineal gland and plays a crucial role in regulating the circadian rhythm, in other words, promoting healthy sleep patterns.
2. Peptide and protein hormones are categorised based on the length of their amino acid chains. Peptide hormones, which have short chains, include antidiuretic hormone (ADH), produced by the pituitary gland, which is essential for fluid balance in the body. Protein hormones have longer chains of amino acids. Examples include growth hormone, also produced by the pituitary gland, which regulates growth and development, and follicle-stimulating hormone (FSH), which stimulates egg maturation in the ovaries, prepares them for ovulation, and controls sperm production in the testicles (testes).
3. Lipid hormones, also known as steroid hormones, are made from the lipid cholesterol. This group includes the primary reproductive hormones, testosterone and estrogens, which are produced by the testes and ovaries. Additionally, the adrenal glands produce aldosterone, which regulates blood pressure by managing sodium and potassium levels in the bloodstream, and cortisol, known as the stress hormone, which is crucial for regulating the body’s stress response and metabolism.

Difference between female and male hormones

Contrary to popular belief, there are no separate hormones for men and women; both share the same hormones in their bodies. The differences lie in where these hormones are produced, their concentrations in the blood, and how they function in the body. For example, oestrogen and progesterone are the primary sex hormones in women, while testosterone is the primary sex hormone in men. However, women also produce small amounts of testosterone, and men produce small amounts of oestrogen and progesterone. In specific terms, men after puberty are known to produce twenty times more testosterone than women.

Hormones and women’s health

In women, oestrogen and progesterone are the primary sex hormones produced in the ovaries, with smaller amounts made by the adrenal glands and fat cells. Oestrogen influences various life stages from puberty to menopause and impacts several aspects of health, including bone strength, skin health and elasticity, mood regulation, cholesterol levels, and heart health. It also plays a crucial role in regulating the menstrual cycle and promoting the growth and maintenance of the uterine lining. Progesterone, another key female hormone, prepares the uterine lining for the implantation and growth of a fertilised egg and supports pregnancy. Women also have testosterone, which is important for reproduction, growth, and overall health. However, in women, most testosterone and other androgens are readily converted into female sex hormones, unlike in men. Levels of oestrogen and progesterone can fluctuate monthly due to lifestyle, genetic, and medical factors. Signs that these hormones might be off-kilter for women include excessive weight gain, sweaty skin, decreased sex drive, hair loss, extreme fatigue, persistent acne, loss of muscle mass, digestive issues, and hot flashes or night sweats.

Which foods might help balance hormones in women?

Diet, exercise, and lifestyle are crucial for maintaining hormonal balance. To support your health, consume a variety of whole fruits and vegetables to nourish good bacteria in your microbiome and ensure your body receives essential vitamins and minerals, such as magnesium, omega-3 fatty acids, and vitamin D. Maintain a regular exercise routine to help control insulin levels and reduce the stress hormone cortisol, and prioritise quality sleep to regulate stress, manage appetite, and aid in sugar metabolism. Additionally, manage stress levels through activities like acupuncture, yoga, meditation, and mindfulness to boost feel-good hormones like serotonin and dopamine.

To support female sex hormones like oestrogen and progesterone, include high-fibre foods like vegetables, fruits, legumes, whole grains, nuts, and seeds. These foods promote regular bowel movements, helping clear metabolised hormones from the body and preventing their reabsorption. Additionally, fibre helps maintain balanced blood sugar levels and increases insulin sensitivity, both important for hormonal balance. Research indicates that vitamin B6 deficiency might be linked with hormonal imbalances in oestrogen and progesterone. To address this, consuming foods rich in vitamin B6, like whole grains, dark leafy greens, bananas, carrots, potatoes, sunflower seeds, walnuts, pulses, beans, and lentils, or taking vitamin B6 supplements could be helpful. If you’re looking for an easy way to meet your daily vitamin B6 needs, you might want to try our new Beet Balance Juice Shot, which provides 100% of your daily requirement.

For oestrogen dominance, cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower naturally facilitate the production of indole-3-carbinol. This compound is further broken down into diindolylmethane (DIM), which is thought to enhance the clearance of excess oestrogen in the liver.

Hormones and men’s health

In men, the main sex hormone, testosterone, follows a twenty-four-hour cycle with the highest levels in the morning, gradually decreasing after 9 AM throughout the day. These fluctuations can affect mood, attitudes, and behaviour. Testosterone levels build up overnight, peaking in the early morning. This hormone is crucial for men’s health, as it regulates sex drive, contributes to bone mass, muscle mass and strength, and aids in the production of red blood cells and sperm. A small amount of testosterone is converted into estradiol, a form of oestrogen, which is necessary for regulating libido and sperm formation. Men also produce small amounts of progesterone, which helps prepare sperm for fertilisation and may improve sleep and immune function.

Imbalanced testosterone levels can be caused by various lifestyle, medical, or psychological factors. Signs of hormonal imbalance in men, particularly low testosterone levels, include depression, low libido, mood swings, loss of muscle mass, lack of motivation, poor concentration, and short-term memory loss.

Which foods might help balance hormones in men?

To maintain balanced hormone levels, similar to women, it’s crucial to prioritise the health of the microbiome, include a varied, colourful diet rich in fresh fruits and vegetables, stick to a consistent exercise regimen, ensure sufficient quality sleep, and effectively manage stress levels. In men, testosterone levels may gradually decline due to factors like medications, injuries, and stress. Natural methods to enhance testosterone levels involve focusing on foods rich in three key nutrients: zinc (found in beans, nuts, and pumpkin seeds), magnesium (available in nuts, seeds, dark leafy greens, legumes, and whole grains), and vitamin D (obtained from sunlight, sunflower seeds, mushrooms, and chlorella).

 

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

Hormones have a profound impact on our health and general wellbeing, and are scientifically known as chemical messengers that help to support various bodily functions. From helping us to fall asleep to telling us when we’re hungry, hormones play a fundamental role in keeping our mind and body in check. Experiencing hormonal imbalances comes with an array of not-so-pleasant bodily symptoms including chronic fatigue, fertility complications and weight management issues.

So, are there ways to balance hormones naturally through diet and lifestyle? The short answer is – yes.

Read on to explore the five foundations to balance your hormones from the inside-out, all backed by a nutritionist.

Foundation 1: Supporting digestion and elimination

Adding bitter foods to your diet may improve the digestion of healthy fats and the absorption of fat-soluble vitamins such as D, E, A and K. Green tea, citrus fruits, turmeric, ginger, dandelion greens and rocket may support the production of a hormone called cholecystokinin (CKK) to be released into the gut. This hormone stimulates the pancreas to release digestive enzymes, which in turn promotes the movement of food through the gastrointestinal tract, hence keeping digestion on track.

Increasing insoluble dietary fibre is essential for promoting bowel clearance of metabolites, which may support balanced hormone levels. Plant-based foods with insoluble fibre include quinoa, brown rice, legumes, almonds and dark leafy greens such as Kale. Soluble fibre may maintain balanced blood sugar and cholesterol levels, as well as increasing the diversity of the microbiome by acting as a prebiotic, or in other words, a food source for ‘good’ bacteria in the gut. Plant-based foods with soluble fibre include chia seeds, lentils, nuts, beans and apples.

Foundation 2: Building the microbiome

Focusing on improving your gut microbiome, which is composed of trillions of bacteria, fungi and other microbes, may be associated with balanced hormones as it is suggested that many hormones are produced by beneficial bacteria in the gut. Hence, it may be possible that the gut microbiome itself directly influences our hormone levels.

So, how does one improve their gut microbiome in the first place?

Focusing on a whole-foods, plant-centric diet abundant in vegetables, fruits, legumes, whole grains, nuts, seeds and herbal teas is a good starting point. Adding in probiotic, plant-based foods including kimchi, sauerkraut, kombucha and miso, is highly effective as they have been shown to increase the quantity of beneficial bacteria in the gut.

Additionally, prebiotic, plant-based foods such as chicory root, apples, dandelion greens, artichoke, garlic, onion and leeks are equally vital as they may provide a food source for friendly bacteria to flourish. For a hassle-free option, try our Berry Gut Health shot, containing millions of live cultures to support your microbiome.

Foundation 3: Supporting thyroid hormone synthesis and metabolism

The thyroid is a butterfly-shaped gland in the neck that produces hormones that play a key role in bodily functions including metabolism, brain function, temperature regulation, heart function and muscle control.

Micronutrients, namely iodine, zinc and selenium, are needed for healthy thyroid hormone production and function. Incorporating relevant dietary changes is a fantastic choice for those aiming to support their thyroid health naturally. Iodine is commonly found in seaweed varieties (nori, kelp, kombu, wakame). Zinc is plentiful in legumes, kidney beans, pumpkin seeds, almond and cashew nuts. Selenium is available in abundance in brazil nuts; typically, consuming only 1-3 brazil nuts per day is sufficient to meet daily selenium needs for most people.

There is also growing research suggesting a positive correlation between gut dysfunction and risk of autoimmune thyroid diseases. Therefore, supporting intestinal microbiota may have a positive impact on thyroid health and function.

Foundation 4: Supporting detoxification and reducing the toxic load

In our everyday lives, we are exposed to a plethora of chemicals through our environment, what we choose to consume and the products that we use. Xenoestrogens are a class of chemicals that can negatively affect hormonal balance by mimicking the hormone oestrogen, which is synthesised in the body, leading to the onset of various types of hormone disorders. Common sources of xenoestrogens include plastics and pesticides, as well as personal care products (particular cosmetics, shampoos, body lotions and perfumes), medication and environmental pollutants.

Focusing on certain dietary and lifestyle tweaks is necessary to support the body’s detoxification pathways and elimination of harmful xenoestrogens, which in turn helps to balance hormone levels. Choosing organic produce where possible and incorporating cruciferous vegetables such as broccoli, cauliflower and kale may be beneficial.

On top of this, adding green tea may be helpful for supporting detoxification thanks to its high antioxidant content and increasing intake of foods abundant in prebiotics such as oats, banana and chicory may promote healthy bowel movements for the excretion of toxins.

Foundation 5: Managing stress levels

Stress can lead to a variety of hormone alterations, and in particular it causes an increase in the hormone cortisol, which helps the body to deal with stress over long periods of time. Elevated cortisol levels may cause a myriad of symptoms such as weight gain, acne vulgaris and fatigue, as well as chronic health conditions such as increase in blood pressure, atherosclerosis and diabetes.

Relaxation techniques including meditation, deep breathing exercises and journaling may be an effective way to reduce or manage stress. Focusing on getting at least seven hours of sleep per night may also be one of the best ways to deal with stress, and eliminating stimulants such as caffeine and alcohol may boost sleep quality by supporting the body’s sleep/wake cycle. Limiting exposure to blue light from screens approximately 60-90 minutes and engaging in non-digital activities like reading a book in dimmed light or following a guided meditation may also improve sleep.

Ensuring sufficient intake of vitamin B6 is important as well since it is depleted during times of stress and is involved in the production of mood-boosting hormones, serotonin and norepinephrine, as well as the regulation of the body clock through facilitating the synthesis of melatonin.

 

Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk