Do You Suffer From Urinary Tract Infections?

Do you regularly suffer from urinary tract infections?

If you have or suspect you have a urinary tract infection you need to see a doctor. If you are prone to getting them, there are steps you can take to help prevent them.

Water

Firstly drinking plenty of water throughout the day keeps urine diluted so that bacteria have less chance to group together on the walls of the urethra and cause problems. It also stimulates you to urinate more often which helps to flush the walls of the urethra where bacteria may be clinging.

Try to have 8-10 glasses of water per day.

Cranberry And Blueberry Juice

In addition research has suggested that an antioxidant compound found in cranberries and blueberries called epicatechin, may work directly on bacteria. Cranberry compounds also appear to weaken bacteria cells.

Plain Yogurt With Active Cultures

Secondly buy plain natural yogurt that contains live bacterial cultures which help keep up your guts population of good bacteria, which in turn keep bad bacteria in check.

Probiotics

Lactobacillus Acidophilus and Bifidobacterium are best known probiotics (good bacteria) that can help support a healthy immune system. These can be bought at health food stores.

If you do suffer from urinary tract infections there is ways to try and prevent them.

Have a good day.

You may also find the link below useful.

What Happens When You Don’t Eat Correctly

Karen x

What Happens When You Don’t Eat Correctly

Eating is something we do naturally and do every day probably without thinking.

Firstly digestion begins in your mouth.

If you do not chew your food properly or eat too fast it will affect your body’s mechanism which tells you when to stop eating.

This can result in you eating too much and impact on your digestive system.

The extra quantity of food will put stress on the system and the speed you eat creates more problems for your digestive system.

Your taste buds will be overwhelmed and therefore the correct messages won’t be sent to the brain to prepare the right digestive juices to breakdown the particular food.

You might also fine this helpful. How To Stop Feeling So Tired

In conclusion stop and think when you sit down for a meal, don’t rush and chew you food slowly. I know this can be hard if you are busy working from home and sometimes feel that you can’t take a break from work.

Taking a break from your desk will help you to feel better and your body will thank you for it.

Have a good day.

Karen x

How To Stop Feeling So Tired

Feeling tired can be a common problem for many people, I think even more so at the moment.

What could be making you feel so tired?

There are some diet and lifestyle changes you can make to help, but it is always best to checked out by your GP to rule out any medical conditions.

Start your day well

Start your day with breakfast, I know some people don’t feel like eating first thing in the morning, but it is important to give your body the energy it requires to face the day. You don’t have to make a full English breakfast, it can be a simple bowl of porridge, a smoothie, make your own granola or eggs on toast are just a few ideas.

Are You Giving Your Body Enough Fibre?

If you are not having enough fibre it can cause constipation which can make you feel really sluggish. Fibre helps to regulate the amount of glucose in your blood, keeping your energy levels up and helping your ability to concentrate and learn. Make sure you eat plenty of vegetables, fruit, pulses, nuts, seeds and wholegrains.

Make Sure You Are Eating Enough Iron-Rich Foods

If your body is lacking in iron, your body won’t have enough red cells to carry oxygen round your body and this can make you feel tired and listless. It could eventually lead to anaemia. The best sources of iron include liver, lean red meat, egg yolks, canned fish, fortified cereals, nuts, seeds, dark leafy greens, pulses and dried fruits such as prunes, apricots and figs.

It Isn’t Just What You Eat What You Drink Is Very Important Too

Water is essential to energize you. Aim to drink 2 litres of water a day. Avoid sugary drinks as they have high GI which will give you a burst of energy followed by a slump. Also think about what you are drinking at night as having caffeine or alcohol can impact your sleep, which will affect how you feel the following day.

Vitamins And Minerals

If you eat a healthy balanced diet then you should be getting enough vitamins and minerals. If you are not sure do a food diary for a week and look at all the foods you are putting into your body. Also think before you eat and ask yourself how will I feel after I have eaten it. Try to ensure your diet includes foods containing Zinc, phosphorus, potassium and some of the B vitamins as these all play an important part in making and releasing energy. Magnesium can help you to sleep better so that is another important one to consider.

Are You Exercising?

This can be hard when you don’t have any energy. Exercising in a morning is a natural energizer and will set you up for the day. This can also help you to sleep better at night. I try to do either yoga or hula hooping in the morning. Going for a walk in the first thing is an excellent way to start your day. If you don’t have time in a morning, just try to ensure that you don’t do it too late in the evening as this again can impact sleep.

Hope this helps to give you more energy and feel less tired.

Karen x

Kale Could Be Just What Your Body Needs To Give You A Boost

This amazing food will help to keep you healthy, packed with vitamins and phytochemicals. Kale is known to be one of the top vegetable immunity boosters.

It contains multiple antioxidants, including kaempferol and quercetin, which are responsible for anti-inflammatory benefits in diseases.

Kale is rich in carotenoids and B-vitamins and anti-aging and beautifying trace minerals.

It is known to be one of the best sources of lutein and zeaxanthin, carotenoids that help to prevent eye disease.

The vitamins B6 and B12 in Kale help to boost brain power and prevent memory loss and improve energy.

Kale is also a great source of calcium for the bones and contains silica for skin, hair, nails and teeth.

It contains vitamin C, making it a great defender against colds and viruses.

Also known to contain vitamin K which promotes blood clotting and healing and good amounts of immunity boosting minerals, including iron and zinc.

Kale provides a source of fibre which assists digestion and keeps blood sugar levels steady.

Definitely worth adding to your shopping list!!

Why Should You Exercise?

If you are not a person who really enjoys exercise then it can be hard to motivate yourself to do it.

Exercise has been shown to increase self-esteem. When we feel good about ourselves it encourages us to take care of our health and wellbeing and support us in our efforts to change. Try to make some form of exercise a priority and make time for it, because it is vital for your health and it will improve your mental outlook, mood and self-esteem.

Exercise is a fantastic stress buster and just a moderate increase in your level of exercise can leave you feeling calmer and in control. Whenever you feel stressed or anxious, take a long, brisk walk and see if you feel better afterwards. Exercise discharges the stress hormone such as cortisol, that accumulates due to chronic stress. Exercise increases the flow of blood and oxygen to the brain and stimulates the release of mood-lifting endorphins that relieve pain – a natural opium known as the runners high. These changes in the brain chemistry make us feel euphoric and exhilarated.

It has been shown in several studies that exercise can be as effective as antidepressants or traditional psychotherapy in elevating mood.

The more intensely you exercise, the more of these chemicals you produce, helping you to feel better and better.

If you haven’t exercised for a while then build up slowly, don’t try to do too much at once. If you are recovering from illness build up slowly and don’t over do it. I had Covid in April and im still not back at the fitness level I was before. I have to build it up slowly because if I do too much it will massively impact how I feel the next day and can result in me taking a step backwards.

Below is some of the amazing benefits of exercise:

Maintains weight loss over the long term

Increases resting metabolic rate

Improves strength and stamina

Improves muscle tone

Improves joint flexibility and suppleness

Strengthens back muscles and eases pain

Strengthens heart muscle

Improves lung function

Improves digestion

Helps reduce food cravings and regulates appetite

Slows down the body’s ageing process and helps you look better

Reduces stress and anxiety

Improves mental clarity

Elevates mood

Increases self-esteem and self confidence

Increases energy and reduces fatigue

Increases the production of endorphins, helping you to feel calm

Helps you sleep better

Reduces the risk of heart disease

Lowers blood pressure

Reduces the risk of mature onset diabetes

Improves your insulin/blood glucose mechanism

Reduces cholesterol to healthy levels

It feels good

My main exercises at the moment are yoga and walking.

Yesterday I had a little robin on my walk with me.

Due to the situation we are all in at the moment it is definitely worth trying to do some exercise to improve how you feel.

Go for a walk and enjoy your day.

Discover How To Get Enough Protein When you Don’t Eat Meat

If you don’t eat meat one of the first questions you probably get asked is: where do you get your protein from?

So here is some answers:

Legumes

Legumes are a great source of healthy fats, protein and carbohydrates and include beans, peas, lentils and nuts.

Lentils are widely available and can be added to salads, wraps, curries, soups or stews. Black beans are also a rich source of antioxidants and one of the healthiest legumes you can eat. Legumes contain more protein than any other plant food. They are also high complex carbohydrates and low in fat, so they are a great food.

Quinoa

Loaded with magnesium and antioxidants and fibre. Quinoa is becoming more and more popular with households.

Peanut Butter

Peanut butter is great for a quick easy snack and brilliant to have after a workout. Due to its high fat and protein content it should help you to feel full and help to get rid of those sugar cravings. Just having one tablespoon equates to 4g of protein. You could also try other nut butters such as almond, cashew, or macadamia. I like to use peanut butter in my own cereal bars. When you make your own you know exactly what has gone into them.

Meat Alternatives

There is a lot of meat alternatives around today and I do think that they taste great. They are packed with plant based protein. For a quick easy meal you could use a meat alternative chicken burger in a bun with a side salad sprinkled with seeds for extra protein. Give it a try before you say “I only eat proper meat”.

Hemp and Chia Seeds

These tiny little seeds are packed with protein and can be added to smoothies, homemade bread or homemade cereal bars.

So as you can see you can get plenty of protein from plant sources if you choose not to eat meat.

Have a good day