The winter blues can be hard to shake off but if you’re ready to spring forward full of beans into a new season, we’ve put together our 5 top nutrition tips to help boost your energy.

Kick the habit – it’s tempting to reach for stimulants like caffeine and sugar for a quick fix when low energy strikes but unfortunately these will leave you flagging. Although they provide an instant boost, this is often followed by a crash which leaves you feeling worse. This is due to the disruptive effect on blood glucose levels and stress hormones. Stay balanced by choosing slow energy releasing foods like wholegrains and fibre-rich fresh fruit and vegetables, and combine with a source of protein - meat, fish, eggs, or a simple handful of nuts and seeds can help to keep energy levels steady.

Soothe your stresses – stress is demanding on our bodies by using up important nutrients such as B vitamins, vitamin C and magnesium. Many of us are exposed to long-term chronic stress, which over time can deplete our stores and take its toll on energy levels. It’s important to recognise that stress is not always emotional or mental, but other factors such as a diet high in processed foods or even a lack of sleep can be stressful for the body. Exercise is a great tool to combat stress but don’t overdo it and deplete yourself further, try yoga or get outdoors and boost your immune system by being in nature.

Magnesium – is one of the most important minerals in our body, not only is it essential for energy production, it is actually a component of every single cell and involved in over 600 chemical reactions - so it’s understandable how feelings of low energy may indicate that you’re not getting enough. As well as this magnesium, is also known as ‘nature’s relaxant’ and can help to ease feelings of stress and anxiety.

Load up on dark leafy greens like spinach and kale, avocados, beans, lentils, nuts and seeds and wholegrains and treat yourself to some dark chocolate! It’s packed with magnesium (and a host of other minerals and antioxidants), even better enjoy a few squares in the bath - bathing in magnesium salts is one of the best ways to absorb this vital mineral.

Switch on your energy ‘powerhouse’ – mitochondria are tiny structures found inside every single one of our cells and are known as our very own energy production factories. When we eat, food is broken down into its constituent parts, and through a process called the ‘Krebs Cycle’ provides us with ‘ATP’ - our energy currency. There are many different nutrient co-factors required at each step, including B vitamins (animal products and wholegrains), co-enzyme Q 10 (primarily meat and fish), l-carnitine (meat), malic acid (fruit), lipoic acid (spinach, broccoli, meat), magnesium (green leafy veg) and taurine (animal products), you might also like to top up with some Get More Vits goodness.

Up your antioxidants – to function as best they can your mitochondria need protecting! Churning out energy for us every day results in potentially damaging by-products, so make sure your diet contains lots of brightly coloured fruit and vegetables which are naturally packed with antioxidants – the more richly pigmented the better, eat a rainbow!

To get a boost of a whole lot of vitamins in one go you could try our Multi Vits Sparkling Lemon & Lime drink which is now available to buy in Asda!

Alcohol awareness week this year is all about ‘change’, but whether you’re a regular drinker or only indulge on special occasions it can be tricky to beat the habit.

For many of us, alcohol tends to go hand in hand with a ‘good time’, this is due to the powerful effect of alcohol on certain neurotransmitters (brain chemicals). Dopamine, which is linked to reward and motivation is tripled by alcohol giving us a burst of pleasure, however the effects are short lived, and we quickly develop a tolerance, so need more to get the same ‘hit’. This can result in feelings of anxiety and even cravings. In addition, our ‘happy chemical’ serotonin is also increased short term, but over time too much alcohol can reduce levels and lead to feelings of depression. Another reason we tend to reach for the vino is stress but drinking alcohol can encourage production of the stress hormone cortisol, which long term can negatively affect hormone balance, digestion, reproduction, bone formation and wound repair. Cortisol also has a disruptive effect on insulin and our ability to manage blood sugar, which in addition to the calories in alcohol may also contribute to weight gain. So, while enjoying a few tipples with friends can be fun, it’s understandable why many of us want to change our relationship with alcohol. However, this is definitely easier said than done and can be a complex issue, taking into account emotional and behavioural factors. However, if you are trying to curb your drinking there are a few things you can do from a nutritional perspective.

1. Eat regularly - alcohol contains sugar and when consumed in excess can disrupt our ability to maintain balanced blood glucose by affecting our liver’s processing abilities. This often leads to ‘highs’ and ‘lows’ which not only promotes the production of cortisol but can encourage us to make poor food choices by feeling the need for a ‘quick fix’ of energy. Support your blood sugar by eating regular meals no more than 5 hours apart and when snacking, add protein to slow digestion, try carrots with houmous or oatcakes and nut butter.
2. Choose complex carbohydrates - high fibre, whole grain carbohydrates release energy slowly, choose pulses, root vegetables and whole fruit (rather than juice) and opt for whole grain rice, bread and pasta.  Steer clear of food made with refined white flour or containing added sugars which is quickly broken down, disrupting blood glucose balance.
3. Eat protein at each meal - there’s no need to go overboard with protein - too much can actually put a strain on the liver and kidneys, and when processing alcohol it’s important they’re given as little work to do as possible! Aim for around 15-20g protein per meal e.g. half a tin of tuna, 1 chicken breast, half a can of kidney beans to help sustain appetite and balance hormones.
4. Increase fruit and vegetables - aim to fill half of your plate with veggies at every meal and snack on fruit but balance the natural sugars with a source of protein and healthy fats, e.g. an apple and a handful of nuts.
5. Eat your greens - cruciferous vegetables such as broccoli, cauliflower and kale help the liver to detoxify excess toxins, stress hormones and sex hormones like oestrogen.
6. Find an alcohol-free drink you enjoy - reducing alcohol is hard when options are limited, thankfully pubs and restaurants are realising the need to offer alternatives, many now stock alcohol-free beer and even gin(!) At home, stock up on healthy alternatives you actually enjoy so you don’t feel that you’re missing out, Get More Vitamins are available in multipacks or in larger 1 litre bottles and of course you’re getting extra benefits with all the vitamin goodness.
7. Keep an eye on caffeine - reaching for coffee to cope with a hangover may feel necessary but stick to no more than 3-4 cups per day as caffeine promotes the release of stress hormones and can disrupt blood sugar management. Try herbal or fruit tea or choose green tea, which is lower in caffeine, packed with antioxidants and after a meal has been found to help maintain blood glucose.
8. Feed your gut - alcohol can play havoc with digestive health, and it’s not just tummy trouble like constipation and diarrhoea. Approximately 90% of our serotonin is produced in the gut so a compromised digestive system can have a knock-on effect on your mood. Keep things ticking along with prebiotic foods such as leeks, garlic and onions and probiotics including live yogurt, kefir, or fermented vegetables like sauerkraut.

 

Every single cell in our body has receptors for vitamin D making it arguably the most important vitamin for overall health, and with shorter days as the nights draw in it's worth knowing how to keep levels topped up through winter. Vitamin D is actually a hormone that is produced in our skin in response to sunlight and has a wide ranging effect on the body. Vitamin D helps to maintain bone density by encouraging the absorption of calcium, it supports the immune system and can have a powerful anti-inflammatory effect in autoimmune conditions like psoriasis and rheumatoid arthritis, it helps to protect nerve cells and support brain health, balance our sex hormones and plays a role in healthy digestion. However unlike most vitamins it is impossible to get enough through diet alone, here's some nutritionist know how to help maintain your levels. Top 10 tips to get more vitamin D

1. Spend as much time as possible outdoors - not only is sunshine essential for vitamin D production but it helps to regulate our circadian rhythm and encourage healthy sleep. While it’s still light, walk the dog or go for a jog before breakfast, roll up your sleeves and eat lunch outside or enjoy an evening stroll before dinner.
2. Make a habit of including a food source at every meal - try eggs for breakfast, tuna for lunch and salmon for dinner.
3. Wild salmon - one fillet can contain up to 1000 IU (more than double our daily dose), although farmed salmon contains around half that.
4. Dairy – cow’s milk is often fortified with vitamin D, it’s also found in butter, yoghurt and cheese, especially ricotta. Some alternative milks such as soya and nut milks are now also fortified.
5. Eggs – you would need to eat around 20 per day(!) to achieve required levels but they also contain a wide range of other nutrients such as choline for a healthy brain and as a complete source of protein make a good addition to any diet.
6. Tuna – 1 tin contains around half your daily vitamin D requirement, tinned sardines, mackerel and herring are also good sources.
7. Meat – pork, lamb and offal contain the highest levels.
8. Mushrooms – are the only plant source of vitamin D, they absorb sunlight much as we do. Choose wild or those grown outdoors and leave on your windowsill or anywhere in direct sunlight to increase vitamin D content.
9. Fortified cereals – many cereals are fortified with vitamin D particularly those for children, but it’s important to be mindful of added sugars.
10. Supplement with vitamin D3 from October to March or try fortified drinks such as Get More Vitamin D which provides your recommended daily allowance of 400 IU.