Springtime health MOT

1. The power of adaptogens
Adaptogens help balance hormones. Look for those such as Ashwagandha, Reishi, Rhodiola and Chaga. Adaptogens help regulate the HPA axis (hypothalamus, pituitary, adrenal connection), which is in charge of your stress response and cortisol production. Ashwagandha in particular supports hormone balance, steady moods and reduces anxiety. You can take adaptogens in powder form and add to smoothies, tinctures or try a supplement form.

2. Practice mindful eating
Try not to eat in front of the TV all the time or shovel down your food because you are in a rush. Take the time to taste each mouthful and listen to your body and when its full rather than mindless eating. Slow down and fully appreciate your food – you’ll gain so much more pleasure from it and you’ll also notice how much more improved your digestion becomes by eating slower.

3. Don’t be afraid of eating good fats
Omega 3’s found in nuts and seeds and avocados, play an integral role in hormone regulation and have therapeutic effects on our monthly cycle. Omega 3 also helps reduce inflammation and has been shown to curb the progression of joint diseases such as osteoporosis. Vegetarians and vegans who might not get enough from their diet alone might find a vegan[1]friendly Omega 3 supplement a good idea. As the weather warms up, spring is also the perfect time to get back into those delicious healthy salads, which can provide great sources of good, natural Omega 3.

4. Feel-good vitamin C
A daily dose of feel-good vitamin C is a necessity as it cannot be synthesised or stored in the body, so a supplement can be hugely beneficial. Vitamin C is abundant in fresh fruits and vegetables such as kale, kiwi, oranges, peppers, tomatoes and broccoli. We tend to want to comfort eat during the colder months but as spring approaches, it’s a great time to start your day with an energy-boosting super juice. I like to mix grapefruit, oranges, beetroot, carrot, ginger and celery with 100mg of Coq10, a compound that helps generate good energy in your cells. A vibrant sunny juice like this is so easy to make and is such a brilliant way to start the day.

5. Boost those vitamin D levels
Come spring, most of us are in a vitamin D deficit so it’s crucial to get out in the sun for 10 minutes. Known as the sunshine vitamin, vitamin D can relieve menopausal symptoms, boost mood, energy levels and overall wellbeing. Vitamin D is found in a small number of foods but often ones that may not be suitable for vegans or vegetarians, so topping up levels with a natural supplement might be a good idea.

6. Give your diet a bit of a spring clean
A mass of immune cells and mood influencers reside in the gut. Add fermented foods and drinks like kimchi and kefir slowly and consistently to top up good bacteria colonies and aid a healthy digestion and gut. Rather than reaching for that sugar rush or comforting carbs that just give a quick fix followed by a greater slump, keep a stash of healthy nuts with you instead. Making small shifts to your diet can really make a big difference.

7. Go green!
Spinach, kale, broccoli and asparagus are full of good stuff like vitamins, minerals and antioxidants and can easily be added into everything from salads to smoothies.