We Care For Your Health

Remedies for More Even Skin.

Lifestyle changes.

Natural products.

Clinical treatment.

Takeaway.

We may wish for perfectly smooth, even skin but many of us have uneven skin tones. This may take the form of redness, acne scars, age spots, or sun damage, which can cause blemishes or patches of color on the skin.

Uneven skin can be temporary or permanent and it may result from

Sun exposure.
Age.
Medications.
Hormones.
Fortunately, there are remedies to help you smooth out discoloration and hyperpigmentation in your skin.

Lifestyle changes to even out your complexion.

There are a number of different behavioral changes you can make to improve the appearance of your skin.

Stay hydrated.

Keeping your skin and your body hydrated will do wonders for your skin.

Drinking water hydrates your body from the inside out.

Applying moisturizer helps soothe skin, helping to resolve dryness and redness. Choose noncomedogenic moisturizers to prevent skin irritation and clogged pores.

Don’t forget to moisturize all of your skin not just your face. Using a broad spectrum moisturizer, which protects against both UVA and UVB raysTrusted Source, on your hands can help prevent age spots over time.

Use sunscreen.

Use sunscreen every day to prevent sun damage to your skin. Not only will this prevent immediate redness and peeling from sunburns, but it’ll also prevent the formation of age spots.

Wear sunscreen every day and reapply it any time you’ll be in the sun, even in winter.

Avoid certain foods and drinks.

Certain foods can trigger flushed, uneven complexions. Some, like sugary snacks, may even speed up development of wrinkles and age spots.

Avoiding them can help preserve that even skin tone you’re looking for.

Foods to avoid include.

Alcohol, which can cause the blood vessels to dilate and lead to a flushed face
spicy foods, which can increase redness.

foods high in refined sugars.

Dairy that may trigger various types of skin irritation, including acne
overly processed or greasy foods like chips.

Natural ingredients for more even skin.

There are plenty of different natural remedies that you can use at home to even out skin tone. Many high end beauty products contain these as active ingredients.

Vitamin C.

Vitamin C is an antioxidant and can protect against free radical damage that can cause tissue damage, resulting in uneven skin tone.

You can take supplements, use a vitamin C serum, or find vitamin C in foods like.

Oranges.
Guava.
Bell peppers.
Kiwis.
Strawberries.

The best sources for vitamin C tend to be a balanced diet and a vitamin C serum.

Niacin.

Niacin is a nutrient that’s essential for skin, hair, and nail health.

It can help.

Restore uneven skin tone.
Reduce wrinkles.
Brighten your complexion.
It does this by helping to improve skin hydration.

Niacin can be found in foods like.

Poultry.
Green peas.
Mushrooms.
Tuna.

Niacinamide, a derivative of niacin, has also been shown to offer benefits that promote healthy skin, including helping.

Retain moisture.
Reduce the incidence of pre cancers.
Improve the signs of aging.
Witch hazel.

Witch hazel is soothing, with anti-inflammatory properties that may help reduce irritation and redness. You can apply witch hazel topically, directly to the skin, or find it in products such as lotions, toners, or soaps.

Note that witch hazel can be drying or sensitizing for certain people.

Rosehip.

Rosehip oil may help reduce discoloration from inflammation. It’s thought that the antioxidants it contains fight free radical damage and simultaneously boost collagen production.

You can apply rosehip oil directly to the skin for maximum benefits.

Nigella sativa.

Nigella sativa oil also known as blackseed oil may help treat skin infections thanks to its antibacterial and antifungal properties.

It also has antioxidant and anti-inflammatory properties that have the potential to help even out skin tone.

One 2015 study even suggested that it was effective at decreasing vitiligo with no serious side effects.

Kojic acid.

Kojic acid is found in many over the counter (OTC) products thanks to its antioxidant properties. It’s been found to be safe at a concentration of 2 percent in cosmetic products.

It’s often used as a skin lightening treatment for hyperpigmentation.

Chemical peels.

There are several different options for chemical peels. Professional and at home treatments may contain low doses of glycolic acid and salicylic acid.

You should avoid these peels if you have sensitive skin or are currently using any type of acne product. This includes both topical products like retinol and oral medications like Accutane.

Here are more tips for doing a chemical peel at home.

Glycolic acid
Glycolic acid can help treat acneTrusted Source, scars, sun spots, age spots, and wrinkles. It works by penetrating the top layers of the skin with a chemical solution and causing it to exfoliate, revealing healthier new skin underneath.

Salicylic acid.

Salicylic acid is an ingredient found in many OTC acne treatments. Slightly more mild than glycolic acid, it also exfoliates the outer layer of the skin to remove damaged skin cells.

It can help treat.

Acne.
Scarring.
Discoloration.

Benefits of healthy living

What you gain by living more healthily includes.

feeling better mentally – regular exercise can lift your mood and help you feel better

saving money – eating junk food, smoking, and drinking sugary drinks or alcohol are all expensive habits

fewer health problems – living a healthier lifestyle means a lower risk of developing many illnesses

taking control of your life – getting healthy helps you feel in control of your life.

Getting healthy

‘Healthy living’ means maintaining a healthy lifestyle and introducing habits that improve your health. It can be difficult to change old habits, but there are steps you can take to become healthier. An important first step is identifying less healthy habits and learning new, positive ones to replace them, such as:

what you eat and drink

sleeping well and managing stress

practicing safe s*x, drinking alcohol responsibly and not abusing drugs and being physically active

staying connected with others

being aware of any health risks related to your illness and its treatment, and working with your doctor to monitor these and then take action

taking responsibility for your overall health including having regular check-ups for your eyes and teeth.

How to develop positive health habits

The key to developing positive habits that you are more likely to keep is to:

Start slowly

Change just one thing at a time - see the benefits that can come from eating more wholesome food or, taking up exercise or, quitting smoking

Make small changes – like going for a regular walk, instead of pushing yourself to run 5km every day, this will have more chance of becoming a habit you’ll keep.

Be flexible – for example, if you decide to cut down on sugar, do it gradually over a few weeks rather than all at once.

By cutting down from two teaspoons in your coffee to one-and-a-half, then one and so on, your taste buds will adapt and you’re less likely to crave for the sugar.

Build on what you already do – for example, if you sometimes buy fruit to eat, then try buying more of this (and fewer biscuits and chips).

Remember, increasing or adding even one new health behaviour can make a big difference to your health.

Work around challenges

There are things you can do to manage any extra challenges related to your illness and it’s treatment – such as drowsiness, sugar cravings or lack of motivation.

Steps you can take include:

organise daily activities around side-effects of medication, for example, if you are drowsy in the morning, organise exercise for the afternoon.

discuss things with your doctor – there may be another medication you can try, or ask for referral to a specialist such as a dietitian or psychologist for expert advice.

Staying healthy

Being healthy is about more than getting fit and feeling better, it’s about staying that way too. Tips to help you stay motivated include:

schedule regular check ups with your doctor to monitor your progress and for that extra push you may need to keep going.

reward yourself – feel good about developing healthier habits by rewarding yourself with something nice.
overcome slip-ups – if you slip-up, be realistic and start again.

Finding Support

There are lots of ways to get the support you need to help stay healthy. An important step is finding a good GP (general practitioner) you are comfortable discussing your health with. Seeing the same GP each time means you can work together to manage your health and organise check-ups as needed.

Having someone else as a ‘support person’ can make all the difference in keeping up healthy habits. Talk with your friends, family, mental health program or case worker. Don’t forget other services in your area that you can draw on too.

We hear it all the time- eat a healthy diet and exercise three to five times a week; but only 1 in 3 children are physically active every day. Urgent care doctors recommend this advice frequently, but many people don’t appreciate just how crucial it is. So what do diet and exercise do for you?

A lot more than you’d think. Here are the top positive effects:

1. Weight loss.

Let’s just get this one out of the way from the start. Yes, it’s true. The very best way to reliably and safely lose weight is to exercise regularly and eat a healthy, balanced diet. In fact, burning off more carbs each day than you take in from food is the only proven way to lose weight.

2. A healthier heart.

Lots of factors affect your risk for heart disease, but exercise and diet are among the biggest. Even individuals who already suffer from heart disease can reduce their risk through good diet and exercise.

3. Better cholesterol.

There are two main kinds of cholesterol in the body, one that’s actually good for you and one that can cause dangerous buildup in your blood veins. Two things help bring both of these cholesterols to the right levels: a vegetable-heavy diet and regular exercise.

4. Resist the effects of aging.

Diet and exercise can help keep you looking and feeling youthful, both directly and indirectly. A healthy diet will include lots of natural antioxidants which fight the aging process, whole gentle exercise can help your body resist the soreness and stiffness of aging.

5. A stronger immune system.

Your body is better able to handle germs and stay healthy when you eat well and exercise often.

6. Better mood.

Did you know that exercise directly affects your mood?

Exercise releases endorphins, which give a sense of happiness.

7. Better s*xual function.

Exercise plays an important role in releasing hormones that increase the s*x drive. Both men and women tend to have a higher libido and better s*xual function when they work out regularly.

8. Less stress.

We could all use less stress in our lives. A bad diet can have all sorts of effects on your anxiety levels, while exercise is one of the single most effective ways to beat stress.

9. Improved sleep.

Nutrition and exercise are very helpful to provide quality sleep. Those who are physically active sleep longer and deeper than sedentary individuals. In addition, a poor diet such as one loaded with sugar or alcohol can disrupt sleep and compromise the quality.

10. Bragging points.

This one may not exactly be a health benefit, but doesn’t it feel good to know that you’re taking care of your body?

We Care For Your Health Healthy living lifestyle to improve our wellbeing for the better life and also fighting lifestyle diseases.

Food pyramid for Kids
Boys and Girls

Cycling benefits.

To be fit and healthy you need to be physically active. Regular physical activity can help protect you from serious diseases such as obesity, heart disease, cancer, mental illness, diabetes and arthritis.

Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with a sedentary lifestyle.

Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun, cheap and good for the environment.

Riding to work or the shops is one of the most time-efficient ways to combine regular exercise with your everyday routine. An estimated one billion people ride bicycles every day for transport, recreation and sport.

Cycling for health and fitness.

It only takes two to four hours a week to achieve a general improvement to your health.

Cycling is...

• Low impact – it causes less strain and injuries than most other forms of exercise.

• A good muscle workout – cycling uses all of the major muscle groups as you pedal.

• Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how to ride a bike and once you learn, you don’t forget.

• Good for strength and stamina – cycling increases stamina, strength and aerobic fitness.

• As intense as you want – cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout.

• A fun way to get fit – the adventure and buzz you get from coasting down hills and being outdoors means you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places.

• Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains or buses with healthy exercise.

Health benefits of regular cycling...

Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.

The health benefits of regular cycling include.

• Increased cardiovascular fitness.

• Increased muscle strength and flexibility.

• Improved joint mobility.

• Decreased stress levels.

• Improved posture and coordination.

• Strengthened bones.

• Decreased body fat levels.

• Prevention or management of disease.

• Reduced anxiety and depression.

Cycling and specific health issues

Cycling can improve both physical and mental health and can reduce the chances of experiencing many health problems.

Obesity and weight control.

Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity, it can be built up slowly and varied to suit you.

Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.

If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year.

Cardiovascular disease and cycling.

Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases.

Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart disease.

Cancer and cycling.

Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.

Diabetes and cycling.

The rate of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be a major reason why people develop this condition. Large-scale research found that people who cycled for more than 30 minutes per day had a 40 per cent lower risk of developing diabetes.

Bone injuries, arthritis and cycling.

Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints.

Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.

Mental illness and cycling.

Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.

Hand cycling and health.

Hand cycles are similar to recumbent tricycles, but they are powered with hand instead of foot pedals. Velcro straps can be used to secure the hands to the pedals if necessary.

This style of tricycle allows amputees, people with spinal injuries and those recovering from certain conditions such as stroke to cycle as a form of exercise and recreation. Hand cyclists get cardiovascular and aerobic benefits similar to those of other cyclists.

Where to get help!

• Your doctor

Things to remember.

• Cycling can help to protect you from serious diseases such as stroke, heart attack, some cancers, depression, diabetes, obesity and arthritis.

• Riding a bike is healthy, fun and a low-impact form of exercise for all ages.

• Cycling is easy to fit into your daily routine by riding to the shops, park, school or work.

Dear Big Girls,

Don't believe the mass messaging that forgets to offer/give and show you love and always tells you how you're not good enough, worthy and don't deserve to be loved because of your size.

It's set up that way on purpose so pharmaceutical companies can make a killing off selling diet pills that don't work and the beauty industry can keep selling you products you don't need.

Truth is, there are many women your size and bigger who've found love. They're happy and loved. They've found men who love them, especially their size. You can have that too. Everyone deserves to find their match.

Don't give up.

YOU ARE WORTHY. YOU ARE BEAUTIFUL. YOU DESERVE TO BE LOVE.

💞❤💕💖💝💓💟

We love you the way you are.

!

Lovely Sunday ahead friends 👋

Weight loss diet

Day 1

Breakfast: Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinach
Mid-morning snack: 100g chicken with ½ red pepper, sliced
Lunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans and ¼ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with ¼ cucumber, sliced
Dinner: 100g grilled chicken breast with steamed broccoli

Day 2

Breakfast: Baked chicken breast with a handful of stir-fried kale
Mid-morning snack: 100g turkey breast and ½ green pepper, sliced
Lunch: Baked haddock fillet with mixed green salad, with ½ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with 75g steamed broccoli
Dinner: One salmon steak with chopped dill and steamed green beans

Day 3

Breakfast: 100g smoked salmon, plus spinach
Mid-morning snack: 100g chicken breast with ½ yellow pepper, sliced
Lunch: One grilled chicken breast with garden salad and ½ tbsp olive oil
Mid-afternoon snack: 100g turkey slices with ¼ avocado
Dinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach

Day 4

Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beans
Mid-morning snack: 100g turkey slices with ¼ cucumber, sliced
Lunch: Baked cod fillet with salad, tomato, spinach and ½ tbsp olive oil
Mid-afternoon snack: 100g chicken breast with ½ grilled courgette
Dinner: 100g chicken breast stir-fry made with ½ tsp oil and green veg

Day 5

Breakfast: 200g turkey breast with ¼ avocado and ¼ cucumber, sliced
Mid-morning snack: Two hard-boiled eggs with ½ red pepper, sliced
Lunch: 150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with five almonds
Dinner: 100g chicken breast with steamed broccoli

Day 6

Breakfast: One grilled haddock fillet with roasted peppers and courgettes
Mid-morning snack: 100g chicken with one tomato, sliced
Lunch: 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil
Mid-afternoon snack: 100g chicken with five pecan nuts
Dinner: 150g-200g steak served with steamed green beans and broccoli

Day 7

Breakfast: Three-egg-white omelette, grilled tomatoes and steamed spinach
Mid-morning snack: 100g turkey with five Brazil nuts
Lunch: 150g chicken breast with steamed asparagus and green salad
Mid-afternoon snack: 100g turkey with ¼ cucumber, sliced
Dinner: Grilled, skinless duck breast with steamed oriental greens or broccoli

Foods that help lower blood pressure.

1. Leafy greens

Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure.

Leafy greens, which are high in potassium, including

Romaine lettuce
Arugula
Kale
Turnip greens
Collard greens
Spinach
Beet greens
Swiss chard

Canned vegetables often have added sodium. But frozen vegetables contain as many nutrients as fresh vegetables, and they’re easier to store.

You can also blend these veggies with bananas and nut milk for a healthy, sweet green juice.

2. Berries

Berries, especially blueberries are rich in natural compounds called flavonoids. One study found that consuming these compounds might prevent hypertension and help lower blood pressure.

Blueberries, raspberries and strawberries are easy to add to your diet. You can put them on your cereal or granola in the morning, or keep frozen berries on hand for a quick and healthy dessert.

3. Red beets

Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Researchers also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours.

You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when roasted or added to stir-fries and stews. You can also bake them into chips. Be careful when handling beets — the juice can stain your hands and clothes.

4. Skim milk and yogurt

Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk.

According to the American Heart Association, women who ate five or more servings of yogurt a week experienced a 20 per cent reduction in their risk for developing high blood pressure.

Try incorporating granola, almond slivers and fruits into your yogurt for extra heart-healthy benefits. When buying yogurt, be sure to check for added sugar. The lower the sugar quantity per serving, the better.

5. Oatmeal

Oatmeal fits the bill for a high-fibre, low-fat and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.

Overnight oats are a popular breakfast option. To make them, soak 1/2 cup of rolled oats and 1/2 cup of nut milk in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.

6. Bananas

Eating foods that are rich in potassium is better than taking supplements. Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also take one to go along with a boiled egg for a quick breakfast or snack.

7. Salmon, mackerel and fish with omega-3s

Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D and this hormone-like vitamin has properties that can lower blood pressure.

One benefit of preparing fish is that it’s easy to flavour and cook. To try it, place a fillet of salmon in parchment paper and season with herbs, lemon and olive oil. Bake the fish in a preheated oven at medium heat for 12-15 minutes.

8. Seeds

Unsalted seeds are high in potassium, magnesium and other minerals are known to reduce blood pressure. Enjoy ¼ cup of sunflower, pumpkin or squash seeds as a snack between meals.

9. Garlic and herbs

One review Trusted Source notes that garlic can help reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation or the widening of arteries, to reduce blood pressure.

Incorporating flavorful herbs and spices into your daily diet can also help you cut back on your salt intake.

Examples of herbs and spices you can add include basil, cinnamon, thyme, rosemary and more.

10. Dark chocolate

A 2015 study found that eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD). The study suggests that up to 100 grams per day of dark chocolate may be associated with a lower risk of CVD.

Dark chocolate contains more than 60 per cent cocoa solids and has less sugar than regular chocolate. You can add dark chocolate to yogurt or eat it with fruits, such as strawberries, blueberries or raspberries, as a healthy dessert.

Find a great selection of dark chocolate on Amazon.com.

11. Pistachios

Pistachios are a healthy way to decrease blood pressure by reducing peripheral vascular resistance or blood vessel tightening and heart rate. One study Trusted Source found that a diet with one serving of pistachios a day helps reduce blood pressure.

You can incorporate pistachios into your diet by adding them to crusts, pesto sauces and salads, or by eating them plain as a snack.

12. Olive oil

Olive oil is an example of healthy fat. It contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.

Olive oil can help you meet your two to three daily servings of fat as part of the DASH diet. It’s also a great alternative to canola oil, butter, or commercial salad dressing.

13. Pomegranates

Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term.

Pomegranate juice is tasty with a healthy breakfast. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.

Amazon.com: Online Shopping for Electronics, Apparel, Computers, Books, DVDs & more Free delivery on millions of items with Prime. Low prices across earth's biggest selection of books, music, DVDs, electronics, computers, software, apparel & accessories, shoes, jewelry, tools & hardware, housewares, furniture, sporting goods, beauty & personal care, groceries & just about anything....

The worst foods for your metabolism

Are you feeling a little bit sleepy?

Struggling to concentrate?

Finding it difficult to shed those extra kilograms?

If so, it’s possible your metabolism might be a little sluggish but not to worry, there are plenty of ways to increase your metabolism.

In fact, what you eat can make a real difference which is why today I’m going to explore a few foods you may want to avoid if you’re trying to enhance your metabolism.

Is your diet slowing down your metabolism?

Your metabolism is extremely important when it comes to maintaining healthy energy levels which is why one of the main symptoms associated with having a slow metabolism is fatigue.

You see, when we speak about metabolism we are in fact, referring to a collection of chemical processes.

The main one however, is the role metabolism has in converting food into fuel for your body to use.

If your metabolism is sluggish this means your energy levels are going to be a bit lacklustre, plus it can also impact how you lose and gain weight since your body will be burning through food at a slower rate.

The good news is that there is plenty you can do to help boost your metabolism and one of the biggest things that can help is maintaining a balanced healthy diet.

The foods you eat will be metabolised in very different ways but ideally you want to be eating foods that can give your metabolism a real workout fibre, protein, healthy fats and carbs are good here as they force your body to burn more energy whilst breaking them down.

Foods that don’t challenge your metabolism in this way often aren’t as satiating and can influence your blood sugar levels, causing your body to store more fat.

There are foods that you can engage to increase your metabolism. I will talk a bit more about the types of foods you should be aiming to include in your diet however, today I’m going to shake things up a bit and discuss the types of foods you should be avoiding if you want to keep your metabolism in tip-top condition!

Alcohol

Despite many of the rumours circulating around red wine, generally alcohol still ranks pretty low in terms of its benefits for your overall health and wellbeing. Since your body cannot store alcohol as it can with other foods such as carbohydrates, fats and protein, your metabolism has to prioritise breaking this down first. This means that, at least initially, alcohol actually speeds up your metabolism but don’t’ get to excited just yet. If your body is busy metabolising alcohol it means that everything else, all the fats, proteins and carbs you’ve consumed that day they get shoved on to the backburner and your body won’t be able to metabolise these as efficiently, potentially leading to weight gain and other unhappy symptoms.

Vegetable oils

When it comes to choosing an oil to cook with there’s so much conflicting information out there that it can easily become confusing. Vegetable was at one time considered to be a healthier alternative however, when it comes to your metabolism most vegetable oils can take a toll. One reason for this is that they don’t provide the right balance of omega fatty acids and instead tend to be extremely rich in omega-6 fatty acids. In the right amounts, omega-6 fatty acids can actually be very good for your health but they need to be consumed in the right ratio to omega-3 fatty acids for you to get the full benefits. If you’re consuming too many omega-6 fatty acids it can contribute to inflammation which can impact your metabolism.

Processed soy

If you’re choosing to follow a meat-free diet don’t fall for the myth that all vegan foods and substitutes are innately healthier than their animal-derived counterparts. A vegan-friendly ready-meal probably contains just as many additives as a meat one - believe me, vegan chocolate cake is loaded with just as much sugar as the traditional stuff. It’s with this in mind that we should approach processed soy, a component often found in vegan alternatives, with caution. In high enough amounts process soy can upset your thyroid gland which helps to regulate your metabolism. That’s why, instead of opting for pre-packaged or frozen foods, it might be better to make them from scratch yourself.

Granola

You know what the real enemy of your metabolism is?

Sugar!

Unfortunately, not only can sugar cause fluctuations with your blood glucose levels and make you more prone to insulin resistance, it also helps your body to store fat. This is because when your body releases too much insulin it can send a signal to your fat cells, spurring them to store more fat from your bloodstream which then slows down your metabolism. These days sugar can lurk in unexpected places and while granola might be advertised as a ‘healthier alternative’ most supermarket brands are loaded with sugar not the best way to kick-start your day! If you are interested in making granola, the best way might be to do it yourself, you could try Orange & Vanilla Granola recipe.

Refined carbs

Similar to granola, refined carbohydrates can cause mayhem for your metabolism. Unlike their complex counterparts, refined carbs have been stripped of most of their nutritional value and are instead rich in sugar which is easily able to meddle with your blood sugar levels. They also lack fibre which is a real shame as fibre can actually help to give your metabolism a boost as it’s harder to breakdown. This gives it a better workout when compared to simple carbohydrates which are easier to metabolise and so encourage metabolism to become lazy.

Fizzy drinks

Could fizzy water be making me fat?

Then you’ll already know all about feelings concerning carbonated drinks. Not only are most of them chockfull of sugar and artificial sweeteners, studies have also demonstrated that fizzy drinks can actually increase your appetite, making you more likely to binge on sweet treats after drinking them. This isn’t all though researchers are now finding that drinking fizzy drinks may alter how your metabolism works, changing how your muscle cells utilise energy, making you more likely to store fat.

Non-organic meat

Meat can be quite beneficial for your metabolism as it’s full of protein which forces your metabolism to work harder. However, lean, organic meats are your best option here as non-organic meat may contain traces of chemicals such as antibiotics which may alter your gut flora. This can be problematic as some preliminary trials have found that a poor balance of gut bacteria may influence how your metabolism works, possibly leading to weight gain. That’s why if you are eating meat, organic is always best.

How can you support your metabolism?

Okay, so these are the foods that could be contributing to a sluggish metabolism but this then raises the question, what can you do to support your metabolism?

Well, I’ve spoken a little bit about the role that your diet plays in bolstering your metabolism and I do discuss this further foods to increase your metabolism’ but is there anything else you could be doing?

Eat regular meals

When it comes to losing weight, a lot of people subscribe to the philosophy that ‘less is best’ but this can be disastrous for your metabolism. If you’re not eating regularly, your blood sugar levels will start to dip and your energy levels will definitely crash.

You also have to consider that if you’re not eating regularly your metabolism won’t have that much to do so it will naturally slow down. When you finally do eat again, your body may into survival mode and these calories will be stored as fat – not ideal for a healthy metabolism.

Don’t be fooled by low fat alternatives

Low fat options are all the rage these days but are these products really any healthier than the full fat alternatives?

Well what they lack in fat they often make up for in sugar, not good news for your blood sugar levels or friendly gut bacteria.

A balanced intake of healthy fats is actually extremely important when it comes to supporting your metabolism, so don’t start cutting calories unnecessarily!

Get a good night’s sleep

Sleep is vital for every area of your body and if you’re not getting enough, you’re definitely going to feel the effects. Not only can sleep deprivation leave you more vulnerable to unhealthy food cravings, it also makes you less able to monitor your blood sugar levels.

This combination can play havoc with your metabolism so if you want to keep things ticking over nicely, try to get at least 7-9 hours a night!
Support your gut – Your gut is extremely important when it comes to breaking down and metabolising your food so you really should be taking steps to support your friendly gut bacteria. You can do this by including more probiotic foods in your diet (think fermented – sauerkraut, kimchi and kefir) and by utilising a prebiotic and probiotic combination.

A gut-friendly prebiotic such as Molkosan can help to create the right environment for your friendly gut bacteria whereas a good probiotic like Optibacs provides just the right strains to help keep your insides happy.

Keep your thyroid healthy

When it comes to your metabolism, your thyroid gland is pivotal, you need a healthy thyroid to secrete T3 and T4, two hormones that are crucial for your metabolism. If your thyroid isn’t producing these hormones, then your metabolism will slow down.

One way you can support your thyroid is by looking at your intake of iodine. This nutrient often gets overlooked but actually plays an important role in manufacturing both T3 and T4. You can increase your intake of iodine with nutrient-rich foods such as kelp or seaweed but if neither of these options sound particularly appetising you could try Sea Kelp Tablets which are rich in naturally occurring iodine.