Health

Nutrition: Feel better by adding a little spring to your eating habits

As winter turns into spring we find that small changes to our diet could have a really big impact on our health and wellbeing...

Every now and then it is a good idea to take stock of our daily habits and remind ourselves of what we do for the good of our health. We all have them – those healthy habits that we practice every day without thinking too much about them. They are the little things that make all the difference to how we feel and function from day to day, and when all added together they can contribute to a lifetime of good health. 

Whether it is drinking water, packing an extra portion of vegetables on your plate or eating oats for breakfast these small things all add up to have a really big impact on our health and wellbeing. 

 Now that we are well into March, and despite the weather forecast, the calendar tells us that spring is finally here, so I think it is the perfect time to take a fresh look at our daily habits and shake things up, just a little bit. 

 Here are some ideas for a springtime resolution. What will you change?

 Reduce your sugar intake. Has sugar crept into your diet more over the long, cold days of winter? Keep a check on food labels and cut back a little. Keep it simple and cut the obvious sugars first. Watch out for hidden sugars and see what you can swap in your trolley. You are likely to feel more energised, focused and in better form. 

Keep an eye on the clock and get into the habit of eating within a 10-12 hour window. You will feel more in control of your diet, less likely to snack on junk and the chances are you’ll shed a few pounds if you need to too. 

Swap out one or two cups of your regular tea or coffee for a herbal tea, or green tea. Green tea is packed with antioxidants and polyphenols, to help support gut health and immunity. It also contains l-theanine, which has been shown to help keep us calm and improved our focus and concentration, Worth a go.

Green tea is packed with antioxidants
Green tea is packed with antioxidants Green tea is packed with antioxidants

Add a pop of nutrition to your snacks. If you snack between meals, make it count. Forget cakes, biscuits and high sugar snacks and opt for a nourishing treat like some dried fruit (dates, prunes or apricots) with some nuts extra fibre to keep your digestion happy, or some live yoghurt with berries to support immunity. If you really can’t give up chocolate, then choose the higher cocoa stuff with at least 70 per cent cocoa content. 

Eat protein with carbs to help you more satiated and balance blood sugar levels. Protein and fibre really help us to feel fuller for longer and this little trick has been shown to help with better weight management too. 

Try some fermented foods. Live, cultured foods and drinks like live yoghurt, kefir, kombucha, sauerkraut and kimchi provide a hit of probiotic bacteria to help sustain the population of friendly bacteria in your gut microbiome. 

Walk after dinner. Research shows that a short walk after eating can help manage and stabilise blood sugar balance. This is the perfect time year to get into this healthy habit. Wrap up and get out there. 

Go to bed on time. A good night’s sleep is one of the best things any of us can do for the good of our health. Get to bed at a decent time and allow yourself around eight hours’ sleep. 

Do something to help you unwind at night. Switch off your phone and devices and read a book, practice some mindfulness or do some gentle stretching before you hop into bed. 

Start your day with a glass of water. Aim for 6-8 glasses of water a day and notice if it makes a difference to your energy levels. 

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