nutrition – wellbeing

Food for your skin!

This one is for anyone who is in to beauty as what you put in your body helps what is shown on the out side food effects your skin more then what you put in to it.

As your vitamin and your minerals levels change especially vitamin D as vitamin D is crucial for skin protection. vitamin D also helps with cell growth and helping to protect skin from growing.

What vitamins help your skin?

Vitamin D
Vitamin C
Vitamin E
Vitamin K

How do these vitamins help my skin

Vitamin D

helps in skin cell growth, repair.

Vitamin c

Is a antioxidant meaning helps to protect from skin damage

Vitamin e

Helps to absorbe UBV which can help with sun damage and wrinkles

Vitamin k

Will help with bruises and blood clotting

However foods can also cause acne

Fast food
To much dairy
Chocolate
Sugars

foods that help to clear your skin

orange and yellow and vegetables fruits

this includes oranges and bananas apricots and others as this fruits and vegetables contain a lot of vitamin c this also helps to strengthening your immune system and prevents build up on your skin .

Walnuts

Walnuts have antioxidant properties in its oil. They have a high content of selenium which is not only good for skin but can prevent hair loss

Avocados

Avocados help with the moisture and to soften your skin the oils that are released help to boost your skins immunity against stress and environmental factors as the antioxidants released in avocados are vitamins E and C

Tomatoes

Tomatoes help with cellular damage and helps to increase your risks off wrinkles and aging on the skin tomatoes provide your body with antioxidants such as vitamin c

Salmon

Salmon helps promote your skins health as it releases oils that are moisturising to the skin and relises vitamins E and zinc

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Food that improve sleep!

Sleep impacts your daily choices from your food to the way you think. Including how your nerves communicate to each other.

When you are sleep deprived there are risks such as diabetes,health failure,depression, diabetes.

Sleep is so important for your brain to be able to relax and reset for another day.

How does food effect my eating habits?

When your body has not rested and has not reset your brain will be looking for high calorie foods for energy. As your body makes more ghrelin and less leptin.

Melatonin

Melatonin is classified as the sleeping drug as it reduces throughout the day and on a night time acts like a receptors at night time to encourage sleep

Here are 5 foods that will help your body sleep!!

Warm milk

Yes!!! you see that right warm milk. Warm milk helps your brain relax as it makes you are consuming Tryptophan which will make Seritonin to make your mood stabilise and your stress levels to drop so you feel more relaxed for sleep.

Lettuce

Yes this a little weired but listen to me lettuce has lactur carium which helps to calm your nerves system and helps you to relax. So if you like salads have some lettuce before bed and sleep

Bananas

Bananas have a high count off potassium and magnesium which helps to relax your muscles.

Salmon

Salmon is high in vitamin b6 which helps your body go into a Tryptophan and promotes Seritonin.salmon is also very high in protein which promotes fullness threw the night

Green tea

Green tea reduces your Cortisol and cuts down the excitement level in your brain and helps your brain to relax

Sleeping is important part off you try to set a sleeping pattern and let your brain and your body relax.

5 things to help improve your morning

Have you ever had a morning where all you want to do is snuggle back under the sheets?

That cup off coffee just isn’t cutting the thirst that you have and why you have such a quick energy burst and then by lunch you have crashed and burned?

Well today I am going to tell you 5 things on how to improve your over all day.

No coffee

Coffee contains caffeine and although caffeine is a good source of energy in the morning your body is dehydrated and drinking coffee will not give your body the hydration you need to have a clear mind instead coffee especially with sugar will send your body into caffeine high and then will send your body crashing back down

drinking coffee can actually make it hard for your body to absorb certain nutrients. Such as iron especially if you drink coffee with your breakfast.

If a women is Breast feeding or is pregnant it is vital that iron is given to the women as it helps your red blood cells transfer oxygen to your lungs.

Make your bed

When you wake up before getting ready and getting washed having that cold bottle off water. Make your bed as once your bed is made your first task off the day is done and you now can move on to the next task and remember you started off you day strong 💪.

Eat

Yes to my younger readers this might sound strange but you older people here is one for you the same as the water if you don’t eat during the morning your body won’t have any energy and you won’t have anything to hold you over and instead of making poor eating decisions your body will make better decisions as your body sugars aren’t low and you aren’t looking for a quick fix. Your body will just need a little boozed.

Don’t go on your phone

Now I know we all have a life and we all need to find what our friends or your favourite social media people are doing but what are you doing?
If you give your self at least 15 minutes before you go to bed and 15 minutes when you wake you just to think about what your are going to do that day or what you are going to do or just to refresh your mind this also gives your eyes time to come around and to relax and just to let the negative things to leave your body.

And lastly…Think positively.

Think about the day ahead and not the day before think about what you need to do and what you want to do. Think about how with what you do today may change your life. Eat day is a different day and each day learn to love your self a little more.