5 minute read
Health & Wellbeing
Ask The Nutritionist
With Christianna Karaolis from Eat Happy Feel Good
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QWhy am I so hungry in the evenings? I’m sure it’s part of the reason I struggle to lose weight but I can’t control my eating at night.
AYou are not alone in this, I see it all the time and once you fi gure out what is going on, you can make some changes and feel more in control of your evening eating. There could be a number of reasons for this. • One of the main reasons this happens is undereating during the day. So make sure you’re giving your body enough food throughout the day. Experiment with diff erent timings and meal sizes to fi nd what works for you. For some it will be to have three substantial meals while others prefer to have two meals and some snacks. If weight loss is something you’re working on, make sure you’re getting enough protein and fi bre in your meals. • Too much of a calorie defi cit. Linked to the above point, if you create too much of a calorie defi cit your body will struggle. Create a small defi cit, enough to gradually be losing weight without being too restrictive. Excessive restriction often leads to overeating. • Fatigue. This is a really common trigger for evening overeating. After a busy day, your body is low on energy and will look for quick sources of energy. These are often high sugar, high fat foods which off er the most energy (calories). If you know you have eaten enough then what you need is rest. Give your body what it needs. Trying to fi x fatigue with food won’t work. Have a relaxing bath, read a book in bed, go to sleep. Do something away from food. • Enjoyment. Sometimes we eat for the joy of it and that can be lovely, but when we make a regular habit or a whole evening of it, it becomes problematic and ironically much less enjoyable. If eating is part of your evening relaxation, choose foods that work with your health goals.
E.g. if crisps are your favourite evening snack, instead of having just a big bowl of crisps, have a smaller portion of crisps and some cut-up veggies with a little dip. If you’re working on weight loss, fi nd some crisp alternatives that you still fi nd satisfying. My favourite is crunchy peas or chickpeas; they’re crunchy, tasty and come with the added benefi t of fi bre and protein in fewer calories. Once you’ve eaten your snack, fi nd the joy in the rest of the evening that isn’t food-related. • Mindless eating. We often watch TV in the evening and get the snacks out.
We know we eat much more this way, mainly because we’re not connected to the amount we’re eating. To help reduce this, put a portion of whatever you’re going to snack on in a bowl or buy preportioned snacks. Make an agreement with yourself that this is your portion.
While you are eating it, check in with yourself and consciously enjoy the food; this way you’re far more likely to enjoy it and happily stop after you’ve eaten your chosen portion.
At fi rst, some of these changes might feel like an eff ort, but the more you do them they will become habits and feel natural.
QHow can I keep my immune system healthy during cold and fl u season?
AThe truth is that to keep our immune system healthy all year round and better able to handle cold and fl u season, our body needs the same basic things that are important for overall health. That being said, there are a few points that are particularly important. First up is nutrition. An overall balanced diet matters, with suffi cient protein, healthy fats, complex carbs and a variety of plant foods for good gut health which is linked to immune health. There are some nutrients which are particularly helpful for optimal immune function. I’ve listed the main ones below – just look at the foods you can get these nutrients from and try to include them in your diet regularly. In some cases supplementation may be needed but I always recommend doing so under the guidance of a health professional. • Vitamin D – sunlight is the best source of vitamin D but many of us in the UK will need to supplement, including children. • Vitamin C – citrus fruit (oranges, pink grapefruit, tangerines) kiwi, broccoli, peppers, tomatoes. • Zinc – in oysters, prawns, scallops, beef, pumpkin seeds, sunfl ower seeds, tahini. • Selenium – brazil nuts are the best food source. • Vitamin A – get beta carotene (which then becomes vitamin A in the body) from sweet potatoes, butternut squash, liver, eggs. • Vitamin E – from almonds, sunfl ower seeds. • Quercetin – high in apples, dark berries and grapes. • Turmeric - add it to your cooking as often as possible; combine with pepper and a healthy fat like olive oil to help your body absorb more of it. • Medicinal mushrooms – contain compounds called beta-glucans that have a powerful eff ect on immune function. So many delicious drinks are available now from mushroom coff ees and even mushroom hot chocolate! • Ginger and garlic.
Nutrition is just one piece of the puzzle; there are some other equally important factors for immune health. • Enough sleep and rest – this is when your mind and body restore and it’s crucial! • Hydration – water and herbal teas such as green tea, peppermint tea and chamomile are ideal. • Minimising stress – I know this is easier said than done and we can’t always control stress levels but what we can do is fi nd ways to cope with stress more eff ectively. Active relaxation can help; fi nd what works for you and make it a regular part of your life. • Movement! I know we’re less motivated to exercise in the colder months but the science is clear: exercise helps modulate our immune system and supports optimal function. It doesn’t have to be intense exercise; gentle movement, lifting weights, a daily walk - it all counts. And I promise you will feel great afterwards. Essentially, look after your overall physical and mental health, look after your immune system and it will look after you too.
