A healthy gut is the foundation of overall well-being. It plays a vital role in digestion, nutrient absorption, and even influences our mood and immune system. So, how do you make sure that your gut is the best it can be, and what decides this?

In this article, we will explore five essential steps to achieve and maintain a healthy gut. By incorporating these steps into your daily routine, you can enhance your digestive health and experience improved vitality and wellness that keeps you able to do the things you love.

Step 1: Eat a Balanced and Fibre-Rich Diet

The food we consume has a direct impact on our gut health. A balanced diet consisting of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, is crucial for maintaining a healthy gut. It’s recommended to get your ‘magic 30’; getting 30 different fruits, veggies, seeds, nuts and plants like herbs in a week has massive health benefits and is easier than you think. Add nuts and seeds to salads and stir-fries, try different types of rice, vary your snacks, choose crudités according to the season or add olives and nuts for a mid-morning nibble; get creative! It’s also essential to ensure that you get an adequate amount of dietary fibre incorporated into your diet, too. Fibre acts as fuel for the beneficial bacteria in our gut, promoting their growth and diversity. Include fibre-rich foods like legumes, nuts, seeds, and whole grains in your meals to support a healthy gut microbiome. Along with providing essential nutrients, a balanced and fibrerich diet helps regulate bowel movements and prevents constipation. Furthermore, high-fibre foods often require more chewing, which stimulates saliva production and promotes the release of digestive enzymes, aiding the breakdown of food and nutrient absorption. Remember to gradually increase your fibre intake to allow your body to adjust and minimise any potential digestive discomfort.

Step 2: Stay Hydrated and Limit Sugary Drinks

Proper hydration is key to maintaining a healthy gut. Drinking an adequate amount of water throughout the day helps in assisting the production of digestive enzymes and nutrient absorption; aim for 6 – 8 cups of fluid. When your body is dehydrated, it can lead to poor digestion and constipation. Hydration is particularly crucial for fibre to do its job effectively and keep the digestive process smooth. However, be mindful of your beverage choices. Sugary drinks, including soda and fruit juice, can disrupt the balance of bacteria in your gut and promote the growth of harmful bacteria. These beverages often contain high levels of added sugars, which not only hinder the absorption of nutrients but also contribute to inflammation in the gut. If you’re not a big water drinker, try herbal teas and natural fruit-infused water to stay hydrated while supporting a healthy gut. These choices not only provide hydration but also contribute to the overall nutrient intake necessary for gut health.

Step 3: Manage Stress Levels

Stress can significantly impact our gut health. The gut and the brain are closely connected through the gutbrain axis, and stress can disrupt this connection, leading to digestive issues. When you’re under stress, your body releases stress hormones that can affect the movement and contractions of the digestive tract, leading to symptoms such as stomachaches, bloating, and altered bowel habits. Incorporating stress management techniques like yoga, meditation, deep breathing exercises, and regular physical activity can help reduce stress levels and support a healthy gut. Engaging in these practices promotes relaxation, calms the nervous system, and improves digestion. Regular exercise, such as yoga or brisk walks, can help stimulate the muscles in your intestines, promoting regular bowel movements. Prioritise selfcare and find activities that help you relax and unwind, promoting overall well-being, including gut health. Remember, taking care of your mental and emotional health is crucial for a healthy gut. A simple yoga routine that takes no more than 15 minutes can be an excellent way to incorporate mindfulness and gentle movement into your routine. Start by finding a quiet and comfortable space where you can practise without distractions. Begin with a few minutes of deep breathing, inhaling deeply through the nose and exhaling slowly through the mouth, allowing your body to relax and your mind to focus. Then, move into a series of gentle stretches and poses, such as cat-cow, downward-facing dog, child’s pose, and seated forward fold. Flow through each movement mindfully, paying attention to your body’s sensations and breathing deeply. Conclude your practice with a few minutes of relaxation in savasana, lying flat on your back, allowing your body and mind to fully unwind. This simple 15-minute yoga routine can help release tension, improve flexibility, and bring a sense of calm and clarity to your day.

Step 4: Include Fermented Foods in Your Diet

Fermented foods are rich in probiotics, which are beneficial bacteria that promote a healthy gut. Including fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha in your diet can help replenish and diversify the gut microbiome. Probiotics aid in digestion, strengthen the immune system and reduce inflammation in the gut. They help maintain the balance between good and bad bacteria, creating an environment that supports optimal digestion and nutrient absorption. Start by incorporating small amounts of fermented foods into your diet, such as having a serving of yogurt with live cultures as a snack or adding sauerkraut to your salad. As you gradually increase the serving size, you’ll be providing your gut with a steady supply of beneficial bacteria. Additionally, you can explore homemade fermented foods and beverages to further diversify the strains of probiotics you consume.

To get started on making your own kimchi, follow these steps:

1. Choose Your Fermentation Vessel:
   • Mason jars with tight-fitting lids, fermentation crocks, or specialised fermentation jars are common options.
2. Pick Your Ingredients:
   1. Vegetables like cabbage, cucumbers, carrots, and radishes are popular choices. You can also experiment with fruits, dairy products like yogurt or kefir, and even beverages like kombucha. For kimchi, I use Charles Dowding’s recipe:
      • 1kg Chinese cabbage
      • 800g carrots
      • 400g winter radish
      • 6 spring onions
      • 8 garlic cloves
      • 1 dessert spoon of ginger
      • 3 dessert spoons of coconut sugar
        (optional)
      • 1 teaspoon of chilli flakes
      • 10g salt
        • One unforgettable rule of kimchi is to never add water!
3. Prepare the Food:
   • Wash and chop your chosen ingredients into desired sizes and shapes. For vegetable ferments, consider adding salt to draw out moisture and create a brine.
4. Add Flavourings:
   • Enhance the flavour of your fermented food by adding herbs, spices, or other seasonings. Garlic, ginger, dill, and chillies are popular options for adding depth and complexity to the fermentation.
5. Pack the Fermentation Vessel:
   • Place your ingredients into your fermentation vessel, ensuring they are tightly packed. Leave enough headspace to accommodate the expansion that occurs during fermentation.
6. Create an Anaerobic Environment:
   • Ensure an anaerobic (oxygen-free) environment for successful fermentation. Consider using fermentation lids or airlocks that allow gases to escape while preventing oxygen from entering.
7. Fermentation Time and Temperature:
   • Allow the fermentation process to occur at a suitable temperature. Most vegetable ferments thrive between 15°C and 24°C. The duration varies, but start with a few days, and gradually increase if desired.
8. Taste and Monitor:
   • During fermentation, taste the food periodically to assess its flavour and texture. This helps you gauge the level of fermentation and determine when it reaches your desired taste.
9. Store and Enjoy:
   • Once your fermented food has reached the desired level of fermentation, transfer it to a clean jar or container and store it in the refrigerator. Fermented foods can be enjoyed as condiments, toppings, or additions to your favourite dishes.

Step 5: Get Sufficient Sleep

Adequate sleep is essential for overall health, including gut health. During sleep, our body repairs and rejuvenates itself, and the digestive system is no exception to this. Poor quality of sleep or lack of sleep can disrupt the balance of gut bacteria and contribute to digestive issues. Lack of sleep has been linked to an increased risk of gastrointestinal disorders, including irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Aim for 7-9 hours of quality sleep each night to support optimal gut health. Establish a bedtime routine that promotes relaxation, such as reading a book, taking a warm bath, or practising gentle stretching. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Additionally, avoid large meals and stimulating activities close to bedtime. Prioritise sleep as an integral part of your wellness routine, and you’ll not only benefit your gut but also experience improved energy levels and cognitive function. Nurturing a healthy gut is crucial for overall well-being, and it can be achieved by incorporating simple yet effective lifestyle changes. By following the five steps outlined in this article, including eating a balanced diet, staying hydrated, managing stress levels, including fermented foods, and getting sufficient sleep, you can promote a healthy gut and experience enhanced vitality and wellness. Remember, taking care of your gut is taking care of your entire body.

By health and wellness expert, Lisa Winn, who believes that at the core of feeling good and leading a healthy life is balance. As a mother of three, Lisa knows the common challenge of juggling work and life but says that by focusing on balance, feeling happy and healthy will come.

Find Lisa on Instagram: https:// www.instagram.com/ lisamariewinn/

The post 5 Steps to a Healthy Gut first appeared on Yoga Magazine.

Viruses and superbugs have become a part of day-to-day living, but that doesn’t mean you have to live in fear of those nasty microbes. Your immune system, when armed with nature’s best weapons, can be a formidable rival against a wide range of viruses and bacteria. I spent nearly three decades tracking down over seventy of the most effective natural weapons against viruses and bacteria, which I curated for my book Super-Powered Immunity: Natural Remedies for 21st-Century Viruses and Superbugs. While many people are already familiar with some of the old standbys like elderberry, garlic, oregano oil, and vitamins C and D, the following book excerpt shares ten of the lesser-known but highly valuable options that are worth keeping on hand.

BERBERINE

Berberine is a plant nutrient extracted from plants like barberry, Oregon grape, and blue cohosh, among others. A growing body of research shows that it packs a punch against many different microbes, including bacteria, fungi, and viruses alike. Research published in the medical journal Frontiers of Medicine found that berberine is antibacterial against E. coli. Another study showed that berberine has

antibacterial activity against a broad spectrum of bacterial varieties, including strains that are drug resistant. Berberine also demonstrates significant effectiveness against fungal infections like various strains of Candida, including against the biofilms they create. Biofilms are slimy coatings that bacteria create to protect themselves and reduce the likelihood of being detected and killed by the human immune system. In a study published in the journal Drug Design, Development and Therapy, researchers found that berberine was highly effective at reducing all five of the Candida strains they tested it against, as well as at inhibiting the biofilms they create. Impressed by the significant antifungal effects of berberine, the scientists concluded, “Berberine might have novel therapeutic potential as an antifungal agent or a major active component of antifungal drugs.” Exciting research published in the Archives of Virology found that it demonstrated antiviral activity on many viruses, including herpes simplex, human cytomegalovirus (HCMV), HPV, and HIV.

EPIGALLOCATECHIN GALLATE (EGCG)

You’ve probably heard about the incredible healing abilities of green tea, but few people know that, in addition to its heart-healing and anticancer properties, green tea and the potent compound found in it—epigallocatechin gallate (EGCG)—is also highly anti-infectious. One of the primary phytonutrients found in green tea, EGCG has been identified in research as having antibacterial properties, on its own or in combination with antibiotics to bolster the drugs’ effects, including against S. aureus and many other bacteria. Other research in the Journal of Applied Oral Science is exploring the addition of EGCG into dental fillings since it has been found to inhibit some Streptococcus bacteria. The same research also showed that

EGCG demonstrates antifungal activity. Another study published in the British Journal of Pharmacology found that EGCG demonstrated antiviral activity on multiple families of viruses, including HIV, influenza A, and hepatitis C, and interfered with the viral replication process that is needed for survival of hepatitis B, herpes simplex, and adenoviruses.

GLUTATHIONE

One of the most powerful things you can do to boost your immune system and aid its ability to fight off infectious intruders is also one of the least known. Many people have not even heard of the nutrient glutathione, which is one of nature’s greatest treasures when it comes to fighting disease-causing microbes. Glutathione is an antioxidant nutrient that is produced in the cells of your body, primarily from three building blocks of proteins called amino acids, including cysteine, glutamine, and glycine. Even moderate changes in glutathione levels in the body have a profound effect on the status of lymphocyte (immune cells) functions. Research in the International Journal of Medical Microbiology found that glutathione on may be effective in treating some bacterial infections. Glutathione has been discovered as the potential missing link in the prevention and treatment of viruses. A study published in the European Review for Medical and Pharmacological Sciences found that a glutathione deficiency may play a central role in severe disease symptoms linked to Covid-19. Earlier research in the journal Biological Chemistry found that glutathione regulated the immune response, which not only helps the body attack foreign invaders like pathogens, it also prevents the immune system from overreacting.

QUERCETIN

Quercetin is a plant pigment (known as a flavonoid) that is found in many foods and its antiviral properties have been the subject of numerous studies. One study published in the medical journal Viruses found that quercetin inhibited a wide spectrum of flu viruses’ ability to enter the cells, which they need to do for their survival. Quercetin has been shown to inhibit respiratory viruses in cell studies, including inhibiting rhinoviruses, coxsackie viruses, and polio viruses. It demonstrates beneficial effects against RSV, polio viruses, herpes simplex viruses, and cytomegalovirus.

CAT’S CLAW (UNCARIA TOMENTOSA)

Growing between thirty and sixty meters high, this vine has demonstrated antibacterial, antifungal, and antiviral properties that have been proven effective in combating persistent infections, including those involved in bladder infections, Crohn’s disease, gastritis, glandular fever (Epstein Barr syndrome), hepatitis, herpes, Lyme disease, prostatitis, and yeast infections (Candidiasis). It has demonstrated significant antiviral activity, including against the herpes simplex virus21 as well as SARS-CoV-2.

LEMON BALM (MELISSA OFFICINALIS)

I grew a large batch of lemon balm, which is also sometimes referred to as melissa, from seed this year, allowing me to enjoy its delightful fragrance in my garden as well as its delicious flavour when steeped as tea. The herb’s delicate flavor may lead people to underestimate its antimicrobial capacity but lemon balm has proven its antibacterial and antiviral effects in laboratory and clinical trials alike. Research in the journal Plants found that lemon balm essential oil contains key active ingredients known as geranial, neral, and citronellal, which demonstrated high antimicrobial activity against microorganisms it was tested against, including five diseasecausing bacteria plus C. albicans and other fungi.72 This common garden herb also demonstrates antiviral activity against the herpes simplex virus75 likely due to its active constituents known as rosmarinic acid and other polyphenolics, which are water soluble, meaning they can be extracted by infusing the herb in water to make a tea.76 In a study published in the journal Natural Products Research, scientists found that lemon balm is highly effective against the herpes simplex virus.

OLIVE LEAF (OLEA EUROPAEA)

First used medicinally in ancient Egypt where olive leaves were considered a symbol of heavenly power, olive leaf has since become used around the world for the treatment of many conditions. Most people already know the health benefits of eating olive oil on a regular basis, but an increasing amount of research is showing that olive oil isn’t the only therapeutic part of these trees. The leaves of the trees are potent antioxidants, antiinflammatory, and have long been used for their antiviral properties as well. The olive tree produces a compound known as oleuropein that is abundant in both the leaves as well as the olives. It is believed that this compound is responsible for the many health benefits of olive oil and olive leaf extract. In the early- to mid-1800s olive leaf was used to treat fevers and malaria. A study published in the journal Mycoses found that olive leaf extract was effective at battling almost all bacteria and fungi it was tested against, including those found internally as well as on skin, hair, and nails, demonstrating its widespread antibacterial and antifungal properties. Olive leaf has demonstrated antimicrobial activity against a wide range of microbes, including those behind the following conditions: infections, chronic fatigue syndrome, dental infections, ear infections, gonorrhea, hepatitis B, malaria, meningitis, pneumonia, shingles, tuberculosis, and urinary tract infections.

Most known for their ability to reduce cholesterol levels similarly to statin drugs as well as for their anticancer and antitumor ability, oyster mushrooms also demonstrate antimicrobial properties. They showed antibiotic activity against various. Oyster mushrooms inhibit hepatitis C virus and may be beneficial against HIV as well.

REISHI MUSHROOMS (GANODERMA LUCIDUM)

Reishi’s immune-supporting properties alone make it an excellent mushroom to incorporate into your diet or supplement regime on a regular basis. Animal research shows that reishi enhanced immune cells like interleukin-1 and white blood cells created in the bone marrow. It also demonstrates broad antibacterial and antiviral properties largely due to its ability to activate the immune system. Tea made from reishi showed activity multiple strains of bacteria. Reishi has even demonstrated anti-HIV activity both in laboratory and human studies.

Most people take remedies in insufficient doses, without adequate frequency, or in an incorrect form, which usually results in either minimal effectiveness or no noticeable results at all. It is critical to identify the most powerful remedies (including the correct species when it comes to plants) and the most effective form of the remedy (such as infusion, tincture, oil extract, or another form). It is also critical to ensure that it is used in a correct dosage amount and with the ideal frequency and duration to yield the best healing results. Follow package instructions for the product you select. Usage information for these as well as detailed information for over seventy remedies is provided in Super-Powered Immunity: Natural Remedies for 21st-Century Viruses and Superbugs.

REFERENCES

1. Fahima Abdellatif et al., “Minerals, Essential Oils, and Biological Properties of Melissa officinalis L.,”Plants 10, no. 6 (May 26, 2021): 1066.
2. Akram Astani et al., “Melissa officinalis Extract Inhibits Attachment of Herpes Simplex Virus in Vitro,” Chemotherapy 58, no. 1 (2012): 70–77.
3. Hoffman, Medical Herbalism, 566.

Dr. Michelle Schoffro Cook, PhD, DNM is an international bestselling and awardwinning author of 25 books including her latest book Super-Powered Immunity: Natural Remedies for 21st-Century Viruses and Superbugs. Her work has appeared in over 100 publications including: WebMD, Prevention, Vegetarian Times, Huffington Post, Woman’s World magazine, First for Women magazine, Care2.com, and Yahoo!. Follow her work at DrMichelleCook.com, Facebook. com/drmichellecook, and Instagram.com/ mschoffrocook.

© Copyright 2023 Michelle Schoffro Cook, all rights reserved

The post 10 LESSER-KNOWN NATURAL REMEDIE first appeared on Yoga Magazine.

It doesn’t have to be all or nothing in January and you don’t have to go into the new year feeling like you need to ‘detox’ or start all over again. Balance is key always and I’m here to remind you that it’s possible to create a balanced diet and lifestyle without the guilt of going into January feeling like you must start all over again to ‘make up for’ what you ate and drank in December.

DITCH RESTRICTIVE NY RESOLUTIONS AND INTRODUCE NY INTENTIONS…

Life is for living AND supporting your health do both and enjoy both and this January and make a commitment to yourself to start the year as you mean to go on by swapping restrictive new year’s resolutions focused on what you ‘can’t’ or ‘shouldn’t eat’ (which ultimately leads to a negative relationship with food and toxic eating habits which your hormones & gut will NOT thank you for) for positive, mindful intentions to help steer you into a nourishing way of eating that will help you feel great from the inside-out and will last all year long.

EASY-TO-INTEGRATE NUTRITION INTENTIONS

Gut Health Intention = Aim to eat 30 different plant varieties each week, this will be one of the easiest & quickest ways to better your health. The more colour on your plate from plants, the more fibre you’ll be feeding your gut bugs with and the more nutrients you’ll be supplying your internal system with. Every single person no matter their diet can optimise their health by ADDING more plants, so change the narrative and put your energy into the goodness you can include in your meal not exclude. Aside from a thriving gut microbiome, more plants will promote a balanced blood sugar level (which will help prevent sugar cravings) and will support harmonious hormones as more plants in your diet will aid your body’s detoxification pathways and will encourage proper excretion of unwanted hormone build up…(this has a direct link to clearer skin which is a bonus!). Remember plants include veg, fruit, wholegrains, lentils, beans, nuts, seeds & herbs and I promise is so much easier to reach than it sounds!

Increase Omega 3 Intention = Omega 3 is your body’s best friend and will support everything from your cognitive health, eye health to the health of your skin and hair. Omega 3 is found in oily fish such as salmon & mackeral, nuts such as walnuts, chia seeds and olive oil so make it your mission to increase omega 3’s in your daily diet and you reap the benefits.

Prioritise Hydration Intention = You know you should drink more, but make this a non-negotiable part of your diet. Better hydration is something we can all improve on and your mind & body will 1000% be grateful for. So the from the moment you wake up, rehydrate by treating your body to a large glass of filtered water (we lose water during our sleep) and this will start your day as you mean to go on by showing your body that looking after it is your number one priority. Good hydration is key to better health. Keep an eye on the colour of your urine, the paler it is the more hydrated you are. Also watch out for dry lips as this is a dehydration warning. Aim for approx 2 litres per day. Hydration includes filtered water, herbal teas and freshly made fruit +veg juices.

Be Savvy with your Supplements Intention = food ALWAYS comes first but I do believe in targeted quality supplementation to help bridge potential nutrient gaps as this is increasingly challenging to get from diet alone (thanks to farming techniques, soil quality / pesticides etc). Don’t be fooled as supplements are not the magic quick fix answer to better health and supplements should be personalised to your own health goals and requirements so I recommend working with your nutritionist/ GP to formulate a supplementation plan if you have specific health conditions.

The post MINDFUL NUTRITION INTENTIONS FOR 2023 first appeared on Yoga Magazine.

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The vegan diet is becoming more and more popular around the globe. Artfully arranged plates of fresh fruits and vegetables are looking more appealing with each passing day to those looking for a nutrition boost and health-conscious eating practices. At the beginning of 2022, 629,000 people took the Veganuary pledge to eat only plant-based foods, of whom 125,000 were based in the UK. The figure is up by 129,000 from January 2021. Whether the motive is to ensure better health, end animal cruelty, or sustain our planet, one thing is for sure — a vegan diet can transform your life. Let us take a look at some of the reasons leading us to make this lifestyle change.

Improved Digestion and Sleep

A recent survey for The Vegan Society’s Vegan and Thriving campaign gathered a panel of 500 people from the UK who had gone vegan since the Rio de Janeiro 2016 Summer Olympics. The aim of the survey is to explore the relationship between a plant-based diet and the overall health and fitness of the participants. Health is one of the main reasons for people choosing veganism, with 46% of respondents stating that they were looking to increase their fruits and vegetable intake, while 44% wanted to improve their digestion and reduce bloating. The results of the survey were fascinating and aligned with the participants’ motives. 56% of the respondents experienced better digestion and 55% reported having better sleep. But why are vegans reaping the benefits of better digestion? According to a study by E. Medawar, S. Huhn, A. Villringer, and A. V. Witte, the high fibre intake from grains, legumes, fruits, and vegetables can induce beneficial metabolic processes, such as up-regulated carbohydrate fermentation and down-regulated protein fermentation. This promotes the growth of an abundance of certain microbial species in the gut, such as Prevotella, which contribute to better overall health. A plant-based diet has a host of other benefits too. It can prevent chronic diseases, such as obesity and diabetes, by improving lipid control. It can also improve gut hormonal-driven appetite regulation, meaning that vegans tend to lose more weight.

A reconnection with mother nature

In order to tackle the day, we might need to have more energy. Eating a big meal, such as pasta carbonara, at lunchtime, can make us feel sluggish and slow down brain activity. A vegan diet, on the other hand, can equip you with more energy to fully enjoy your day. 41% of the respondents in the survey wanted to increase their energy levels, and 53% reported feeling more energetic after swapping meat and dairy for fruit and veg.

It’s important to eat the right foods to keep your energy levels up, even when on a vegan diet. Tina Manahai-Mahai of Healthy Supplies commented: “A plant-based diet promotes a reconnection with the natural world and the goods that Mother Earth has bestowed us with. It’s fascinating what an abundance of fruits, vegetables, grains, and nuts we have. All of these foods are naturally designed to support our best health.

“Some of the most high-energy foods in the vegan diet include healthy nuts, such as almonds, walnuts, macadamia nuts, and brazil nuts, as well as nut butter, beans of all sorts, lentils, pumpkin and sunflower seeds, quinoa, barley, and brown rice. Fill up on those and enjoy a life full of energy and goodness:”

Words: Tina Manahai-Mahai

Tina Manahai-Mahai is an expert at Healthy Supplies, one of the UK’s biggest independent online health food specialist retailers.

The post THE RISE OF VEGANISM IN 2022 first appeared on Yoga Magazine.

While some people are giving alcohol a break with things like Dry January, others are choosing to explore the benefits of a vegan diet for a month. Veganuary is a campaign that encourages people to say ‘no’ to meat and dairy products and ‘yes’ to plant-based foods. Whether you think of it as a cleanse
after the indulgent festivities, want to experience the health benefits of a vegan diet, or are conscious about the environment, Veganuary is an opportunity to trial a vegan pledge for the month.

The Veganuary campaign began in 2014 and has since recruited millions of people in its mission to turn the whole world vegan. Veganuary is founded on four main pillars: recruiting more people, reaching the corporate level, raising awareness, and expanding the global movement.

It’s clear that the campaign has been woven into the minds of not only vegan animal advocates but also into the eco-consciousness of corporate institutions. During the 2021 campaign alone, more than 500,000 people joined the movement. They received lifestyle support from supermarkets and restaurants as “more than 825 new vegan products and menu options were launched” in Veganuary’s key campaign countries.

But what’s driving the global change to veganism, and how can you benefit from going vegan for a month?

PAY IT FORWARD

Veganism is not just a diet; it’s a way of life; a mindset. It’s a two-way process that not only grants you immaculate health benefits but also helps you give back to the planet, its biodiversity, and communities.

WITH THE ENVIRONMENT IN MIND

Being vegan has a host of benefits for the environment which have been officially recognised by the United Nations since 2010. The UN has urged people to switch to a vegan diet in an attempt to combat climate change, solve world hunger, and fight poverty.

As the world population approaches 8 billion, there is an increasing need for agriculture to sustain us. Nevertheless, agriculture is one of the main contributors to global warming. Recently, the Food and Agriculture Organisation of the United Nations announced that 14.5% of all anthropogenic greenhouse gas emissions are a result of meat and dairy production. That’s more than all transportation emissions. In the UK alone, greenhouse gas emissions from agriculture in 2019 accounted for 10% of all emissions.

According to the Veganism Impact Report, our carbon emissions would be reduced by up to 9.6 billion tons if the whole world went vegan. Apart from reducing greenhouse gas emissions, here are some of the other environmental benefits of going vegan:

BOOT YOUR HEALTH WITH VEGANISM

While benefiting the planet’s flora and fauna, going vegan for a month can significantly improve the microflora in your body and generally aid your health. Here is only a fraction of the array of benefits that a vegan diet can have for you:

IMPROVED GUT HEALTH

A plethora of healthy bacteria, viruses, and fungi, around 1,000 species, reside in your gut. Collectively, these species are called the gut microbiome. They’re responsible for keeping our immune system in line as 70% – 80% of our immune system is located in the gut. Unfortunately, 40% of the UK population has an unhealthy gut microbiome, and that’s due to the quality of food and lifestyle we have. Multiple studies have shown that the consumption of animal products can worsen Crohn’s disease and Irritable Bowel Syndrome (IBS). Plant-based foods, on the other hand, contains fibre that acts as a prebiotic and probiotic –exactly what our guts need.

REDUCED RISK OF DISEASES, SUCH AS CANCER

Plant-based foods are packed full of phytochemicals – powerful antioxidants found in fruit and vegetables, according to a recent study. Antioxidants help reduce the risk of diseases including cancer. According to a study conducted by Cancer Research UK, if people in the UK gave up processed or red meat, there would be 8,800 fewer cases of cancer each year.

GLOWING SKIN

Healthy skin needs to be well-hydrated. While cosmetics can help us improve our skin, nothing beats the glow a vegan diet can give us. Fruits and vegetables such as oranges and cucumbers are rich in antioxidants, while healthy nuts and avocados are rich in healthy fats and vitamin E.

BETTER MOOD

Simply having a clear conscience and knowing that you’re doing your bit for the environment can significantly improve your mood. Veganuary is becoming more and more popular around the whole world. More people are realising the many benefits of veganism, including improved health, environmental conservation, and ethical practices. Why not give it a try this New Year?

The post COULD GOING VEGAN FOR A MONTH CHANGE YOUR LIFE? first appeared on Yoga Magazine.

Words By: Lauren Burchell

Lauren is a Certified Personal Trainer, wellness expert, and health and happiness coach based in London, England. ‘HoliFit By Lauren’ grew out of Lauren’s own experiences in the professional fitness industry and it takes up the search for the best, most balanced and holistic practices, ways of eating and lifestyles for one to authentically live their healthiest, and more importantly, happiest life.
www.holifitbylauren.com
Hello@holifitbylauren.com

4

PROCESSED VEGAN GOODS

ARE JUST AS HARMFUL

The post 6 Things to Know BEFORE STARTING A VEGAN DIET first appeared on Yoga Magazine.

Here are some proven changes you can start making today to reduce your risk of heart problems in the future:

Bin the fags

The obvious one is to stop smoking. Smokers die 10 years earlier than non-smokers as shown in a study of a million UK women published last year. If you can stop smoking before you are 40, you are 10 times less likely to have health problems than if you continue. As well as benefiting your heart, you will see rapid improvements in your breathing, mood and reduce your risk of stroke, diabetes, cancer, circulation problems and numerous other problems.

Watch your weight

The association between heart disease and being overweight is extremely strong – not least because obesity puts you at risk of type 2 diabetes which, in itself, increases the risk of heart disease and multiple other conditions.
If you carry more weight around your waist than your hips you are even more at risk. To calculate your waist to hip ratio, divide your waist measurement by your hip measurement. A high ratio (over 0.85 for women or 1 for men) means increased risk of health problems such as heart attacks, high blood pressure or diabetes….even if you aren’t that overweight.

Fat-free?

You have probably been advised to cut out saturated fats and replace butter with unsaturated fat spreads. This is because a diet high in saturated fats is thought to be one factor that leads to high levels of bad cholesterol in the blood… which in turn may cause narrowing of the arteries and heart attacks. However, there is now some controversy as to whether these dietary changes make much difference to your risk of heart disease.

A recent overview of multiple studies found no evidence that restricting saturated fat and increasing polyunsaturated fat consumption lowered the risk of developing heart disease. The jury is still out on this one, and it shouldn’t be used as an excuse to eat high fat doughnuts, pastries, chips and other sources of processed, saturated fat. However, butter, cheese and cream in small quantities may not be the complete villains they were thought to be.

Bye-bye bacon

Reducing the amount of red meat is recommended as studies have shown that eating a large amount can increase heart failure by up to 24%. However, recent evidence suggests that this is linked more to red meat that is processed (we’re talking ham, salami, sausages, bacon etc) – with no definite association shown with the consumption of unprocessed red meat. The researchers calculated that for each 50 g of processed meat eaten per day (about one or two extra slices of ham) the risk of heart failure increased by 8% and the risk of death by 38%.

These results require confirmation with further studies but as processing can increase the risk of stomach disease too, it seems sensible to limit processed red meat wherever possible.

Less salt

The British Heart Foundation is clear that too much salt can raise blood pressure and increase the risk of heart disease later in life. Adults should have less than 6 grams (1 teaspoon) a day. Cutting back on salt doesn’t just mean keeping your hands away from the saltcellar when you are eating…there is also a lot of hidden salt in processed food. Check the labels and cook from scratch wherever possible – then you are in control.

Say no to sugar

A large population study in the States showed that people who consumed over 25% of their daily calories from added sugar had almost 3 x risk of dying from heart disease than those who had less than 10%, independent of other risk factors including weight. More and more evidence suggests that too much sugar is contributing to the obesity and diabetes epidemic too….and as it offers no nutrients whatsoever, it is time to cut back. Gradually reduce the sugar you add to your food or drinks, avoid fizzy drinks and look carefully at labels – you will be amazed at how much sugar is added to all sorts of food, both sweet and savoury.

Keep active

Don’t despair if you are a couch potato – it’s never too late to start. As well as helping with that weight loss, a recent study showed that you could get the same heart health benefits if starting exercise such as running or cycling after 40, as you would have done if you had started before the age of 30.

There are numerous other benefits from exercise too…what are you waiting for?!

Stress less

And finally, whilst you should be aware of keeping your heart healthy, don’t let it stress you out as stress doesn’t help your heart either! The stress hormone ‘cortisol’ can increase unhealthy fat around the middle, raising your risk of heart problems, as well as leading to cravings for high fat and sugar foods, which only make things worse!

So, for a healthy and happy heart, start making a few small changes today – your heart will love you forever!

The post TAKE HEART: HOW TO KEEP YOUR HEART IN TIP TOP CONDITION first appeared on Yoga Magazine.

Recognizing the role, she plays in keeping us healthy and alive is essential. Without a healthy planet, none of us can thrive.

At the heart of yoga lies a deep respect for all living beings, including Mother Earth.

Showing our appreciation for Mother Earth is something we can do every day and it’s easy. It simply comes down to making healthy choices—including how we eat.

Enjoy a Yoga Diet

Based on whole grains, fresh fruits and vegetables, nuts and seeds, beans and legumes, healthy fats and oils, and a moderate amount of dairy, a vegetarian yoga diet is one of the most powerful ways you can make a difference.

Using a small fraction of the amount of water, land, and fuel that it takes to raise animals for meat, choosing vegetarian foods makes the best use of our world’s precious resources.  Factory farms, where animals are raised for meat, are one of the biggest polluters of our waterways and air.

Simply by eating a vegetarian yoga diet, you are doing more to protect Mother Earth than by any other choice you make.

Eating vegetarian is joyful and delicious. Here is a tried and true (and tasty) recipe from my Favorite Soups book: Vegetarian Chicken Noodle Soup.

Eat clean

Overflowing with carrots, zucchini, kale, lettuce, and fruits and veggies galore, more and more stores, even big supermarket chains, offer an organic produce section these days.

An organic label signifies produce grown without chemical pesticides and fertilizers. Rendering the soil less fertile, chemical pesticides and fertilizers introduce toxins into the water and air, which are ingested by animals who live off that food chain, and ultimately by us when we eat them in our food, drink them in our water, and breath them in.

If you visit your local farmers’ market, some farmers, although they may not have the organic certification, are growing produce naturally. Talk with them, find out what they use, and choose accordingly. If they are genuinely trying to grow their crops naturally, they will be eager to talk with you about their farming practices.

Consider supporting local farmers who use natural growing methods, either at your farmer’s market nearby, or through a CSA (Community Supported Agriculture program). CSA’s often offer boxes of produce you can count on, that you can pick up at a central location, or be delivered right to your door.

Grow your own!

Although many of us are too busy to grow most of our own food, even growing a few things in the back yard helps us connect to Mother Earth. It’s especially nice for kids. It helps them learn where their food comes from and gives them a respect for the work it takes to grow what they see at the grocery store. And children love learning new things and being given responsibility.

If you don’t have a yard, keep it small. A few herbs, like parsley, basil, and oregano, in a window pot or small pots on your windowsill, are great to have around for cooking. Scale your projects according to the time and space you have available, and make it fun. Getting in the dirt and gardening are also great ways to relieve stress!

The post EATING TO HONOR MOTHER EARTH first appeared on Yoga Magazine.