Tips For An Autumn Health & Wellbeing Reset

You don’t need to make radical changes to feel the benefits of good nutrition. Instead, think about balance and focus on key principles that you can apply to everyday life. The aim is to help balance your blood sugar levels (to avoid energy slumps and cravings), improve gut health and reduce inflammation in the body. 

Wholefoods: We absorb far more calories from processed foods than from wholefoods because they are so easy for our bodies to digest. Processed foods can be pro-inflammatory to your system, and this can have an effect on your health and metabolism. Focus on minimally processed foods that are as close to their original state as possible. Ditch the ready meals and think about fish, good-quality meat/poultry, beans, legumes and vegetables. Try to cook as much as possible from scratch.  

Plant-rich foods: Aim for five to seven portions a day, focusing mostly on vegetables with a little fruit. Vegetables and fruit are full of antioxidants and phytonutrients that help reduce inflammation and support the liver in the post-summer detox process.  

Fibre: Consume plenty of fibre from foods such as vegetables, apples, berries, nuts, seeds, oats, lentils and beans. It helps waste to move through the colon quickly, so toxins are not reabsorbed. It nourishes the gut microbiome, supporting digestion and metabolism.  

Protein: Include protein at every meal to increase satiety and help stabilise blood sugar. Examples include chicken breast, salmon fillet, quinoa, lentils, turkey breast, oats and almonds.   

Essential Fatty Acids: Uta Boellinger, in-house Nutritionist at Bare Biology, explains that these are fats essential for our bodies and brains, affecting everything from mood to heart health and fighting inflammation. They are also important for skin hydration. Omega 3, found in oily fish and small amounts in chia seeds, linseeds and hemp seeds, is vital for overall health. For a good-quality omega 3 supplement, try Bare Biology Life and Soul mini capsules.  

Complex carbohydrates: Focus on complex carbohydrates (rather than refined white carbs) that contain fibre and nutrients, such as brown rice, oats, beans, quinoa and sweet potatoes. These keep you feeling fuller for longer and stabilise blood sugar. 

Organic: Organic produce increases nutrient content and reduces the intake of chemicals and toxins. While it’s not always possible due to cost and availability, just consume it where you can.  

Hydrate: Drink plenty of filtered water (1.5 to two litres per day) to help flush out waste through the kidneys and gut for overall health. 

Timing/Fasting: Try to have your last meal before 7pm and avoid eating until 7am. Also, try to avoid snacking. This can help balance blood sugar, improve liver function and promote digestion. You can extend fasting to 14-16 hours a few times a week if weight loss is your aim (not recommended for those with thyroid issues or who are pregnant).  

Eliminate pro-inflammatory foods: This includes sugar, artificial sweeteners, ready meals and alcohol. Also consider reducing caffeine if it makes you feel jittery. An alternative like matcha tea, packed full of antioxidants, is a great option – try Nutriseed Ceremonial Matcha, Teapigs Matcha or Clearspring Organic Japanese Kuwa Matcha. 

Supplements: For extra support, invest in a good multivitamin such as Cytoplan Women’s Wholefood Multi to cover any nutrient deficiencies, as well as an everyday probiotic to support gut health, such as Bio-Kult Everyday. Wholefood-led nutritional powders can further support the body and mind. LIMINAL (previously M Powder) offers Peri-Boost, which includes plant-based protein, fibre, and a host of herbs and foods with antioxidant and anti-inflammatory properties to support overall health.  

The summer can take a toll on our skin, leaving it dry, dehydrated and clogged from sunscreen, or more pigmented than usual from higher sun exposure. Here are some hero products to help revive your skin.

Soho Skin Detox Mask: This mask purifies and decongests the skin. It contains enzymes to break down proteins in the top layers of the skin to remove older, dead cells that can make the skin look dull or rough. These enzymes also have anti-inflammatory properties to support stressed or dehydrated skin. 

Fresh Kombucha Facial Treatment Essence: An essence that deeply penetrates 20-plus surface layers to boost your routine’s efficacy, hydrate, and deliver healthy luminosity. It protects and visibly repairs from the effects of oxidative stress, so it’s perfect for post-summer skin overexposed to sun. 

Germaine de Capuccini Timexpert SRNS Repair Night Progress Serum: This advanced booster serum gets to work with 22 active ingredients. It promises to firm, hydrate and reduce pigmentation. 

The Light Salon Boost Hydrogel Face Mask: An ideal remedy for rejuvenating skin, this mask works wonders either when paired with the renowned Boost LED Mask or used on its own. It smooths fine lines and evens out skin tone, so you get a flawless finish. 

Sarah Chapman Skin Tone Perfecting Booster:  A quick and effective way to revive your complexion, this booster brightens the skin while tackling age spots, sun damage, blotchiness and post-inflammatory hyperpigmentation. The result is a clearer, more even skin tone, perfect for restoring radiance after the summer. 

Summer can be harsh on our hair, with the sun and chlorine leaving strands feeling dry, scorched and prone to breakage. Here are a few remedies to inject life and shine back into yours.

Gisou Honey Infused Hair Repair Serum: This lightweight yet rich blend of encapsulated honey and oil that moisturises and intensively hydrates the hair.

Sisley Revitalising Fortifying Serum: A clinically proven product with incredible reviews, this serum promises to reduce hair loss and promote denser, stronger hair.  

Sisley Fortifying Densifying Shampoo: Pair this shampoo with the Revitalizing Fortifying Serum to increase the much-needed protein content in fine or damaged hair. It’s designed to be used as a three-month treatment and for maintenance all year round.  

Kerastase Elixir Ultime Hydrating Hair Oil Serum: A bestselling leave-in hair oil that adds softness and nourishment to dry and dull hair. Just two drops leave hair shinier, softer and less frizzy – and the scent is addictive too. 

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