Tag: antioxidants

Kale with Japanese Dressing

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This flavourful dressing is easy to make and quickly transforms simple steamed kale or spinach into an irresistible dish.

Serves 4

Ingredients

  • 1kg kale, tough ribs removed – spinach is also delicious
  • 60g toasted white sesame seeds (if you can’t find toasted seeds, you can buy raw sesame seeds and quickly toast them yourself)
  • 3 tablespoons Mirin (sweet sake for cooking)
  • 2 tablespoons Tamari or soy sauce
  • 1 tablespoon unseasoned rice wine vinegar
  • optional: 2 teaspoons Sweet Freedom syrup or Stevia
  • optional: if you are the type of person who happen to have dashi on hand, add a splash or two to the dressing

Method

Add a few tablespoons of water to a large frying pan, and in 2 batches, steam-fry the kale leaves for 2-4 minutes until greens are tender. You might want to put the lid on the pan to speed this up.  The age, size and heartiness of your kale will determine how long you’ll need to cook the leaves. (Keep in mind that spinach will need much less cooking.)

While the greens are cooling make your dressing. Using a mortar and pestle or food processor, blend toasted sesame seeds, Mirin, Tamari, rice vinegar, and Sweet Freedom/Stevia. It’s easier to achieve a creamier consistency using a food processor.

When the kale has cooled to room temp, grab half and squeeze between your hands to removed excess liquid. The cooked greens will stick together in a log-shaped clump after being squeezed together in your hands. Take that roll of greens and slice it into 1/2 inch wide strips then transfer chopped leaves to a mixing bowl.

Before dressing your salad, keep in mind that this recipe gives you a VERY generous amount dressing. You may only need to use as little as half the dressing.

 

Adapted from Yummy Suppers

 

Future-Proof Your Brain

Future-Proof Your Brain

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Are you wondering about what you can do to help protect your brain from future cognitive decline? A fear for many people as they get older is that they are going to be sound of body but their mind may not be. Our mental health has an enormous impact on our day-to-day lives and maybe we should be spending as much time giving our brains a workout as we do looking after our bodies. If you send your car in for regular servicing, check the oil and the tire pressure, your car will probably run smoother for longer. Attending to your own brain maintenance,using evidence-based nutritional and lifestyle strategies will likely help provide the same benefit.

By the time you get to your 40s, chances are you’re already walking into rooms with absolutely no idea what you came there for. Of course, what’s going on is multilayered – forgetfulness and brain fog can be caused by so many different things (many of which can be helped by simple nutritional and lifestyle modifications) – but there are some foods and lifestyle strategies that scientists know are excellent for keeping the brain healthy and preventing the downhill slide.

Healthy Weight

At this point, you probably know that carrying excess weight on your body—particularly extra body fat around your middle—can increase the risk for diabetes, heart disease, stroke, cancer, and dementia. And now, recent research in 2019 suggests that there is an association between having a bigger waistline and a high body mass index (BMI) in your 60s, and accelerated brain ageing, by at least a decade. This is due to the cortex thinning. Before you freak out,  what this really means is, that by losing weight (ideally, well in advance of your 60s), people may be able to stave off brain ageing and potentially the memory and thinking problems that can come along with it.

Good Quality Sleep

We already know that sleep is essential for good cognitive health. Researchers in 2019 followed 119 participants over the age of 60 for six nights of sleep, and found that participants with less deep sleep, as characterized by their brain waves, produced higher levels of a certain brain protein called tau. Elevated levels of tau in the central nervous system have been linked with brain damage. When looking at the brain of someone who is sleep-deprived, scientists have also found reduced metabolism and blood flow in multiple brain regions.

As you sleep, memories are reactivated, connections between brain cells are strengthened, and information is transferred from short to long-term. Without enough quality sleep, we can become more forgetful. I talk a lot to my clients about techniques to optimise sleep. It’s a big topic but good places to start are to stay away from gadgets 1 hour before sleep and to avoid exercising at least 2.5 hours before sleep.

Tea

A 2017 study showed that daily consumption of tea can reduce the risk of cognitive decline in older persons by 50%. A 2019 study by the same authors showed that drinking oolong, black, or green tea at least 4 times a week for 25 years had a protective effect on age-related decline in brain organisation. So what does a well-organised brain actually mean? When the connections between brain regions are more structured, information processing can be performed more efficiently. As you might expect, organised brain regions are associated with healthy cognitive function.

Magic Mushrooms

Research in 2019 has found that seniors over the age of 60 who consume more than two standard portions (1 portion = 150g; 2 portions= half a plate) of mushrooms weekly may have 50%  reduced odds of having mild cognitive impairment (MCI). A compound called ergothioneine (ET) is a potent antioxidant and anti-inflammatory found in a variety of mushrooms that researchers suspect is the root of these benefits.

Berries

Berries aren’t only delicious, they also work wonders for cognitive function thanks to the high levels of powerful antioxidants they contain, specifically anthocyanidin. Anthocyanidin has been shown to boost memory, neural function, and coordination. It does this by improving communication between brain cells, increasing plasticity – the creation and strengthening of neural pathways -, and helps with memory and learning, and reducing cognitive decline. As a rule of thumb, the darker the berry, the higher its antioxidant content, with blueberries and blackberries the winners.

Dark Chocolate

For similar reasons, the same is true of dark chocolate. The brain is very susceptible to oxidative stress, which contributes to age-related cognitive decline, and foods with high levels of antioxidants fight the free radicals that cause this damage. In studies, cacao flavonoids encourage neuron and blood vessel growth in the parts of the brain related to memory and learning. A study in 2018 looked at what happened when people ate dark chocolate (over 70% cacao) and concluded that it helped brain plasticity, which helps memory and learning.

Nuts and Seeds

If you’re looking to justify your nut butter obsession a 2018 study found that eating more than 10 grams of nuts a day was positively associated with better mental functioning, including improved thinking, reasoning and memory in Chinese patients ages 55 and up. Instead of reaching for the sugary snacks when the slump strikes, give nuts a try. A scientific review in 2014 found vitamin E might help prevent Alzheimer’s disease. The nuts and seeds containing the highest levels of vitamin E are sunflower seeds, hazelnuts, and almonds.

Oily Fish

The same could be said for oily fish. The omega-3 fats it contains help build membranes around every cell in the body, including brain cells, where they improve the structure of brain cells called neurons. A few years ago, a study found that people with high levels of omega-3s had increased blood flow in the brain.

Green Leafy Vegetables

Green leafy vegetables like kale or spinach, are believed to protect the brain because they contain high levels of compounds that fight oxidative stress. Antioxidants found in dark leafy greens include lutein, zeaxanthin, phenols and flavonoids.

Soybean

Soybean products like tofu are rich in a group of antioxidants called polyphenols, which are linked to a reduced risk of dementia and other age-related cognitive problems. The polyphenols they contain – isoflavones, including daidzein and genistein – are antioxidants, and you’ve already learned how good these are for brain health. The best kind of soya to eat is fermented forms like miso, natto and fermented tofu.

Avocado

They are chock-full of nutrient-dense monounsaturated fats, which support blood flow to the brain. They’re also helpful in reducing blood pressure,  which is linked to cognitive decline.

Cucumbers

The ingredient in cucumbers we’re most interested in is the antioxidant fisetin, and science has previously found that it can improve memory. Now a study (admittedly on mice) found that a daily dose of fisetin can improve the symptoms of Alzheimer’s. You’ll also find fisetin in strawberries.

Legumes

Legumes like chickpeas, beans, lentils, and split peas are a good source of folic acid, which can improve verbal and memory performance, and may delay the onset of Alzheimer’s disease. It makes sense, after all getting enough folic acid during pregnancy is vital for foetal brain development and preventing neural tube defects.

Coffee

Thanks to its caffeine content, people often use coffee to keep them alert when they’re flagging. Some research last year suggested that there’s another reason it might be helpful… Coffee may increase your brain’s capacity for processing information. Proper good quality coffee is also a source of antioxidants and has been linked to the prevention of cognitive decline and brain conditions like Parkinson’s and Alzheimer’s.

Eggs

Eggs are a super-duper brain food as they are packed with the B vitamins B6, B12, and folic acid, and research shows these vitamins can prevent your brain from shrinking. They also contain choline, a nutrient that may prevent brain shrinkage and delay cognitive decline.

Broccoli

I am a big fan of this cruciferous vegetable because it has so many health-bringing qualities. The most interesting nutrients that broccoli contains for brain health are glucosinolates, which break down in the body to produce isothiocyanates. These isothiocyanates (and you can also find them in Brussels sprouts, bok choy, cabbage, and kale) may reduce oxidative stress and lower the risk of degenerative brain conditions.

Cinnamon

Cinnamon may keep your brain healthy and your memory sharp. Studies have shown that the compounds in cinnamon may be beneficial for Alzheimer’s prevention. In Alzheimer’s, “plaques” and “tangles” damage brain cells, and cinnamon may prevent the formation of both the plaques and the tangles.

Turmeric

Curcumin, the compound found in this golden spice, is popular for many in the fight against getting older, specifically for its anti-inflammatory properties. You may already be taking it if you have arthritis or other aches and pains. It also protects long-term cognitive function, memory, and mood, as well as combating degenerative processes in the brain. After all, all ageing is in some way linked to inflammation.

 

 

 

Arthritis: What You Need To Know

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As we get older, one of the things that can start to happen is that we experience aches and pains. If your aches and pains are a regular feature of your life, it’s definitely worth asking your doctor or physio for advice. Sometimes that regular twinge you are getting is something more serious, but don’t let the possibility of ‘something more serious’ prevent you from getting it checked out. If it’s nothing but creaking joints, that’s great. If it’s something else, well we can work on that too.

You may have guessed that the ‘something else’ I am thinking about is arthritis. I want to share some of my top tips for using food to help alleviate some of the symptoms of arthritis.

Types of Arthritis

There are 2 types of arthritis: osteoarthritis and rheumatoid arthritis.

Osteoarthritis occurs when cartilage between bones and joints wears down, allowing bones to rub together rather than giving them the protection and cushion they need. Cartilage is made up of collagen and other substances that make connective tissue both flexible and strong. Cartilage covers the ends of bones where they meet the joints — and deterioration over time can affect the shape and functionality of the joints, making it painful and difficult to carry out everyday tasks.

Under the age of 45, it’s more common in men, and over the age of 45, it’s more common in women. By the time they get to 50, 80% of people will have symptoms associated with this type of arthritis, which starts as a stiffness in the hips, back, knees or other joints. The joints then become increasingly swollen and inflexible.

Rheumatoid Arthritis is a chronic autoimmune disease that affects someone’s joints and causes ongoing pain, swelling, stiffness and limitations in terms of movements. For most people, their rheumatoid arthritis symptoms tend to flare up at times and become worse when inflammation levels rise, but then become better for a while, only to return once again. It can be triggered by genetics, or a bacterial or viral component, and also environmental or lifestyle factors. About 80% of sufferers are women. The body – for whatever the reason – develops antibodies against its own tissue, and it attacks the cartilage and connective tissue. Over time, joints become inflamed and enlarged.

There are a number of factors that are important in managing arthritis:

  • How good your digestion and detoxification are
  • Blood sugar balance
  • Inflammation
  • Levels of essential fats
  • Allergies

Underlying Causes

The key to improving the symptoms of arthritis is to work on the underlying causes rather than just treating the symptoms.

Digestion

The scene for inflammation – even if that inflammation is elsewhere in the body, e.g. the joints – is often set in the digestive tract. If the gut environment is disturbed (a disruption in the normal balance of bacteria), this can lead to bacterial infection, parasites, intestinal permeability (aka ‘leaky gut’), allergies and intolerances.

What then happens partially digested food proteins get into the bloodstream, along with other toxins and microbes, putting greater pressure on the body’s detoxification processes. Once the liver starts to become over-taxed, any dietary or environmental toxins may cause further inflammation.

A programme that works on creating a good gut environment is ideal. Probiotics and prebiotics can be very helpful.

Blood Sugar Balance

There is a big link between inflammation and how well your body responds to insulin, the hormone produced in the pancreas to help control blood sugar levels. If your body has a reduced sensitivity to insulin, for example due to long-term poor dietary/lifestyle habits or you are diabetic, this can lead to high levels of sugar and/or insulin in the blood. Too much of either is toxic and can trigger inflammatory reactions.

Learning to balance your blood sugar levels plays a key role in managing the symptoms of arthritis. This is achieved through eating adequate amounts of protein at every meal and snack, increasing the amount of non-starchy vegetables, and considering the quality and the quantity of the starchy carbohydrates you eat.

All of my work with clients looks at balancing blood sugar, which focusses on eating real foods (not weird things you can only buy at health food shops), keeps you feeling full, and helps you manage your cravings.

Inflammation

In pretty much every circumstance, joint problems are linked to inflammation and sometimes also to problems with the immune system (autoimmunity).

The body produces chemical agents in the body to either switch on or reduce inflammation.

Prostaglandins are one of the main chemicals in this process, and these are the easiest to manipulate with diet. There are 3 different types. Types 1 and 3 are anti-inflammatory and type 2 is pro-inflammatory (causes inflammation and promotes pain).

Omega-6 fats can convert into either type 1 or type 2 prostaglandins. Eating a diet high in omega-6 polyunsaturated animal fats (found in processed food, ready-made meals, meat and dairy produce – particularly non-organic) has the body producing more of these less desirable type 2 prostaglandins. Reducing animal proteins and dairy products can bring symptomatic relief.

Omega-3 fats on the other hand, can only go down the route towards the anti-inflammatory type 3 prostaglandin. Omega-3 polyunsaturated fats are found in foods like walnuts, flaxseeds, hemp, chia seeds, and oily fish. Monounsaturated fats, e.g. avocados and olive oil, are also anti-inflammatory but work differently and are not involved in these specific pathways.

High levels of sugar and insulin can also direct the conversion of omega-6 fats down the type 2 pro-inflammatory pathway.

There’s another group of chemicals called ‘free radicals’. These are highly reactive oxygen molecules that “steal” electrons (a negatively charged particle that orbits the nucleus in an atom of matter) from neighbouring molecules to stabilise themselves.  You might have heard of free radicals in skincare commercials. They are linked to accelerated ageing, cancer and other diseases. What helps keep these unstable molecules in check are antioxidants (again, something often talked about in skincare).

Antioxidants are found in large amounts in brightly coloured fruit and vegetables. The different colours tend to indicate the type of antioxidants produced – all are good. What we know about antioxidants is that they have a synergistic effect – eating a variety of different ones (by eating a large range of different coloured fruit and veg) has a greater effect that eating the same volume of the same type of fruit or veg.

Bottom line? Eat a LOT of vegetables and a moderate portion of low sugar fruits like berries (which have some of the highest antioxidant levels of all fruit).

If you have rheumatoid arthritis, talk to me about whether a more restrictive diet would work for you. This further cuts out all grains, nightshade foods (like potatoes, peppers, tomatoes, and aubergines) and other foods thought to play a role in causing an inflammatory environment.

Levels of Essential Fats

Omega 3 fatty acids (found in oily fish, seeds like flax, pumpkin and chia, and walnuts) are important to include daily because of their anti-inflammatory properties, which are well-documented.

Allergies

Many people with inflammatory conditions have allergies or intolerances, some of which may be due to leaky gut, where food proteins are able to get through the gut lining, triggering an inflammatory immune response. Common offenders are dairy products, yeast, wheat and gluten, other grains, eggs, beef, chilli, coffee and peanuts. If you experience arthritis – or in fact any other inflammatory condition, there may be mileage in having a food intolerance test. Ask me for details.

Food Action Plan

Remove Gluten and Dairy products

Reduce Animal protein

Increase non-starchy vegetables of all kinds (eat a rainbow of colours),vegetable protein such as pulses, oily fish, nuts, seeds, olive oil

Increase specific foods: celery, chilli, garlic, ginger, pineapple, red peppers, shiitake mushrooms, sweet potato, turmeric

Supplements– there are also numerous supplements which have been researched and can help reduce inflammation, including fish oil, curcumin, proteolytic enzymes, Boswellia. Ask me for details as it’s best to take them under supervision.

Stay Active

Low-impact exercise which doesn’t overly stress sensitive joints, including cycling, walking, water aerobics and yoga is beneficial for strengthening the muscles around the affected joint. this provides added support and reduces strain. Exercise has been shown to help lower inflammation and can even help prevent unnecessary replacement surgeries.

Juicing and Smoothies- How Healthy Are They?

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Smoothie vs juicing Fruit and veg is good for you. No one would argue with that.

There has been a great deal of research in recent years to support the claim that eating more fruit and veg may be able to reduce the risk of heart disease, stroke, and cancer, while also helping to manage your weight. It can be a challenge to eat five portions of fruit and veg each day, even when you like vegetables. And now a new report suggests that eating 10 portions is what we need to stay healthy for longer. Most people don’t come nearly close to having enough, and I bet you’re wondering how on earth you’re going to manage that!

You’ve probably heard about the benefits of juicing and smoothies. Both are trending right now and there’s a huge debate. But what is better for your health – and losing weight- and are there any downsides? I’m going to give you the lowdown on both so you can get the hard facts from a nutrition professional and make an informed choice.

SMOOTHIES

The Benefits of Smoothies

When you make a smoothie, the whole lot is whizzed up in a blender. The juice and the pulp go in. This means that smoothies contain fibre. Fibre is good for you for so many reasons. It’s great for the digestive tract, helping to bulk out stools which helps you ‘go’ more regularly. Fibre supports weight loss because it helps slow down the absorption of sugar into the body, meaning that fruit and sugar-rich vegetables like beetroot and carrots are less likely to give you a blood sugar spike – ­ albeit a natural one. Fibre absorbs cholesterol in your digestive tract and flushes it out of your body, which is helpful for reducing risk factors for heart disease.

Dietary fibre also activates a few hormones really helpful in weight loss (called PYY and CKK and GLP-1, since you ask). These are appetite suppressors, meaning you’ll want to naturally eat less the more veg you consume. Fibre also decreases levels of the hunger hormone ghrelin, and increases another hormone called leptin, which tells your body you’re full. So, all in all fruit and veg are the good guys.

Fibre isn’t the only good thing in a smoothie. In a 2012 study in which scientists blended and juiced grapefruit, researchers found that the blended fruit had a higher concentration of the beneficial phytochemicals than juices because that compound is primarily found in the fibrous membranes of the fruit.

Given a smoothie can be packed with fibre, it can even serve as a meal replacement if you’re smart about what you add in it- more on this next (breakfast would be the perfect example).

The Downsides to Smoothies

When you eat fruit and veg you have to chew them which helps breaks down the fibre This in turn slows down the release of the sugars, helping to prevent a blood sugar spike which can lead to fatigue, low mood, increased hunger, weight problems, sleep problems etc.

On the other hand, when you blend fruits and vegetables in a machine, although the smoothie still contains fibre, it’s been broken down (literally pulverized) super-fast during the blending process- basically, the blender is doing the work your digestive system should be doing, which takes both energy and time to digest.

Even if you’re making your smoothie at home, using only fruits and vegetables with no other added ingredients, you can drink it in just a few minutes, compared with the time it would take to eat the same fruits or vegetables whole. It’s very likely that you are also getting more calories and sugar when you drink a smoothie than when eating whole fruits or vegetables. Research shows that we don’t register liquid calories as accurately as food we’ve chewed. So, smoothies enjoy a “health halo” that can be misleading.

The Best Way to Have Smoothies

If your idea of the perfect smoothie is only fruit and some liquid … Well, that’s a sugar bomb waiting to happen and is likely to upset your blood sugar balance. Plus, if consumed too frequently, this will have you start piling on the pounds.

But, if you combine a little bit of fruit and mostly veg, with a healthy source of protein such as yoghurt, a handful of nuts and seeds, nut butter  or a protein powder that would be best. Why? Firstly, with the addition of protein you’ll have a healthy, nutritious and filling meal to take with you on-the-go. And secondly, you’ll help avoid the blood sugar spike.

Also, quantity is important. To give you an idea, according to the national Eatwell Guide, we should only be having one serving of smoothie or juice, which is 150ml. That’s the same as a “mini” can of cola and less than half the size of a standard can of soft drink. If you’re using mostly veg in your juices and smoothies, and adding protein to your smoothies then the amount can be increased.

JUICING

The Benefits of Juicing

When you juice, your juicers extract the water and nutrients from what you feed it, leaving behind the pulp. Many juicers will also have a filter attachment, so you can remove even more ‘bits’ from your juice.

Given the lack of fibre, juices provide an almost immediate energy boost. The bulk of the vitamins and minerals found within a fruit are typically in the juice rather than the fibrous pulp. And without the fibre, the nutrients are absorbed into the body more efficiently. Additionally, the digestive system doesn’t have to work hard at all to process what you’re consuming. The cherry on top is that juicing allows you to eat a far higher range of nutrients from leafy greens and vegetables you wouldn’t normally eat in such quantity or blend – like cabbage and wheatgrass! Typically, juices (rather than smoothies) are a great way to detox.

 Downsides to Juicing

When you juice, the fibre is usually removed. And without the fibre slowing digestion of the sugar in fruit, the juice drives up your blood sugar rapidly which can lead to symptoms discussed above. This can also contribute to insulin resistance, a precursor to diabetes.

If you juice mostly vegetables, you’ll get a potent dose of phytochemicals and disease-fighting compounds without all the sugar. But do it incorrectly, and you can get more sugar than a soda. Thing is, many “green juices” actually do have more sugar than a can of soda. Why? Because people don’t like bitter green juices and so most contain lots of fruit juice, carrots, and beets. A study in 2014 found that, on average, fruit juices contain 45.5 grams of fructose per litre, not far off from the average of 50 grams per litre in fizzy drinks.  If it has more than 5 grams of sugar, stay away.

Verdict

Which is better depends very much on what your health goal is. Juicing offers the possibility of getting in a greater concentration of nutrients, increasing your fruit and vegetable consumption, and possibly making it easier on your tummy if have a hard time digesting the fibre in vegetables.

On the other hand, fibre IS super important in your diet, and in juices you are missing out – plus you could also be losing other important elements like antioxidants.

For weight loss, energy, mood, PCOS, high cholesterol the added fibre is a huge bonus for balancing your blood sugar levels. Smoothies provide this. They also bring the possibility of adding other beneficial ingredients, like collagen (for arthritis suffers), protein powders, prebiotics, nuts or seeds.

Ultimately, you need to consume more fruit and veg than you are currently eating. Both smoothies and juices give you options to consider.

 HEALTHY JUICES

Green juice

2 apples

4 stalks celery

1 orange

½ lemon

5 handfuls spinach

½ thumb ginger root

Start with the spinach. A good tip is to try to roll it into a ball in your hands before feeding through the juicer. Peel the orange and lemon, then juice. Cut the apples into halves, then juice the rest.

Green goddess

3 cups spinach

6 stalks celery

2 pears

½ cup parsley

½ lemon

Start with the spinach and parsley, rolling them into a ball in your hands before feeding through the juicer. Follow with the lemon (peeled), then juice the remaining ingredients.

Liver cleanse

1 apple

1 beetroot

3 beet leaves (or a small handful of spinach)

4 carrots

1 stalk celery

½ thumb ginger root

Cut the beetroot and apples in half to juice. Add the ginger and celery. Roll the leaves into a ball (makes it easier to juice). Cut the skin from the pineapple (but leave in the core – it has extra enzymes), peel the orange and then juice.

HEALTHY SMOOTHIES

Put all the ingredients in the blender with a cup of liquid (water or almond milk, etc.) to start with and increase liquid to desired consistency.

Berry nice

½ avocado

75g fresh or frozen blueberries

1 tbsp chia seeds

½ tbsp coconut oil

¼ tsp cinnamon

½ banana (ideally frozen)

Small handful of ice

Water, as desired

Hidden greens

25g vanilla protein powder

1 kiwi, peeled

Handful of strawberries

Handful of kale

Handful of watercress

1 tbsp cashew butter/cashews

2tbsp broccoli sprouts

Small handful of ice

Water as desired

Blueberry + kale

Handful blueberries

Handful kale

1 small banana

1 tsp cashew or almond nut butter

1 tbsp sunflower seeds

Small handful of ice

250ml coconut or almond milk

Antioxidants and Safe Suntanning

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by London Nutritionist Sylvia Hensher

How Antioxidants and Vitamins Can Help Prevent Sunburn

The amount of antioxidants that you have in your skin plays a major role in your development of sunburn. The more antioxidants you consume, the lower your risk of sunburn. Studies on UVA and UVB sunlight have taught us that our cells essentially “shut down” when the damage caused by sunlight becomes too great. When certain kinds of skin cells (called keratinocytes) are overexposed to UVA and/or UVB sunlight, they experience one particular type of stress called oxidative stress which can overload our antioxidant levels. Damage to our DNA is also part of what happens in sunburn cell formation. Foods containing effective antioxidants to boost your “internal sunscreen” include:

  • Goji berries (not the juice)
  • Raspberries
  • Blackberries
  • Blueberries
  • Green tea
  • foods rich in the carotenoids lutein and zeaxanthin ,including dark green leafy vegetables, kale, spinach, broccoli, corn, peas, Brussels sprouts, and romaine lettuce
  • vitamin C rich foods such as bell peppers, broccoli, papaya, Brussels sprouts, and strawberries
  • selenium rich foods such as mushrooms and different types of fish, including cod, pawns, tuna, snapper, halibut, and salmon
  • vitamin E rich foods such as sunflower seeds, almonds, olives, and dark green leafy vegetables

Safe Tanning Guidelines

If your skin is unused to the sun, it is important to build up your tolerance regularly and gradually. To start with, limit your exposure to 10 minutes a day, then progressively increase your time in the sun so that you can have normal sun exposure with little risk of skin cancer.

Time of Day – Early morning is the best time to sunbathe if you have not already built up a base tan, because you’re less likely to burn in the mild morning sun than later in the day.

Regular Intervals – Regular sunbathing is extremely important; you can’t cram all of your sun exposure into a two or three week vacation period and expect to experience the benefits. Intermittent overexposure can increase the danger of skin cancer. Thus, frequent, short periods of exposure are best.

Skin Exposure– For optimal benefit, strive to have at least 40 percent of your skin uncovered.

Optimal Exposure Time – A light-skinned person fairly far from the equator (such as in the UK or the northern U.S.) needs at least three 20 minute sessions per week, in bright midday sunlight and with few clothes. Longer will be needed if sunbathing occurs at off-peak times for ultraviolet light (before 12 PM or after 3 PM) or at the beginning or end of the summer (April or September).  A dark-skinned person, of course, should be outside significantly longer.

Call us now on 0207 724 4445 /07812 163 324 or email us at info@yournutritionalhealth.co.uk to find out more about you can use antioxidants to optimise your long-term health!

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