5 Simple Steps to achieve optimal health this day forward

On 7th April, we celebrate World Health Day. Let’s face it: life in Hong Kong can be overwhelmingly hectic. Often, we prioritise work, family, and other commitments and forget to take care of our personal health and wellbeing. We owe it to ourselves and to those who depend on us to be on top form.
​
It doesn’t take much to be healthy. Try focussing on just one of these steps this week and you’ll soon see a difference. Try all five and you’re well on your way to optimal health!

1.   Eat real food.
In today’s frantic world, it is far more convenient to grab the first thing that comes to hand. How easy is it to reach for a pre-packaged meal - not the healthiest of food choices – when you’re rushing around. To feel, look and be great, you need to consume real food as often as possible.

Have you ever seen a list of ingredients on a stick of broccoli? No, but we’ll tell you what’s in it. It’s packed full of goodness and void of nasties.

Try to get into the habit of checking food labels and avoiding products with a long list of ingredients that you can’t pronounce. These foods tend to be chemicals, additives and highly processed. Work on the premise that if you don’t recognise the ingredients, your body won’t know how to process them. This leads to gut issues, weight gain, inflammation and, ultimately, disease.
Food for our body is like fuel for a car. If you fill your car up with dirty petrol, expect spluttering, stalling and a breakdown in the fast lane. Expect the same if you fill your body with junk food choices. 

2.  A healthy eating strategy.
To ensure you eat real food, put in place a healthy eating strategy:

1. Eat at home.  Hong Kong is home to the most amazing restaurants serving a variety of tempting cuisines. Enjoying a meal out once in a while is great but as often as possible, eat a home-cooked meal. Cooking from scratch cuts your intake of sodium, unhealthy fats and added refined sugar, all of which are bad for your health.
2. Plan. You don’t have to start afresh every single time you prepare a meal. Consider cooking once and saving extra portions in the freezer for when you want a good, clean meal but you’re short on time. Chop vegetables in bulk so the next time you’re peckish you reach for real food rather than a packet of crisps or bar of chocolate. This leads on to our next point.
3. Cull the number of cakes, chocolates and crisps in your cupboard, especially if you know you tend to crave the bad stuff. Replace with an assortment of nuts and dried fruit for the next time you get an attack of the munchies. 

3.  Move more.
Physical inactivity has been linked to a host of health conditions. You don’t need lots of time or money to be active. Take the stairs rather than the escalator. Go for a walk or a swim. Dance to music at home or enjoy gentle stretching exercises. Do something every day, and it’ll become a healthy habit you won’t want to do without. 

4.  Drink more water.
Our bodies are made up of up to 70% water. In Hong Kong’s heat and humidity, it is important we keep ourselves hydrated. Fill a jug of water at the beginning of the day and sip it throughout. A good way to tell if you are drinking enough is to check your pee – it should be pale or slightly yellow. If it is dark, up your intake. Cut down on caffeine and alcohol too as these can be dehydrating. 

5.  Get a good night’s sleep.  
How much better do we feel when we’re well-rested? Sleep is key to having energy to thrive during the day. It helps with our mood and can even help with maintaining weight. 

Aim for 7 to 8 hours of sleep a night. If we sleep less than 6 hours a night on a regular basis, our likelihood of falling sick increases.

Ensure your bedroom is clutter free to allow you to relax. Turn off electronic devices especially those with blue light at least an hour before turning in. The sleep you get before 12 is most beneficial, so try to get to bed between 10 and 11pm latest and rise between 6 and 7 am. If possible, stick to the same routine at the weekend.
​
With just a few simple steps that don’t cost loads of money, you can make a great difference to your physical and mental wellbeing!

World Autism Month​

April is also World Autism Month. We firmly believe that diet and lifestyle CAN make a difference to individuals on the autism spectrum.

Autism is a mental health disorder characterized by impaired social & communication skills, repetitive and distinct behaviours. With no pharmacological treatments for the core symptoms of autism, we feel that nutrition is a potential therapeutic treatment. 

Joe Mclean, one of our resident health coaches, takes us through some exciting new research below:
 
Recent research suggests sulforaphane - a phytonutrient found within the cruciferous vegetable family (broccoli sprouts, for example) could improve the symptoms.

Sulforaphane can activate the release of heat shock proteins (HSP). HSP have multiple roles and functions within the central nervous system including synaptic transmission, which is commonly decreased in autistic subjects. (N. Gan et al, 2010).

It can also reduce oxidative stress through increasing the activity of the bodies environmental response within the brain, detoxifying free radicals and facilitating protein & DNA repair. Finally, patients on the autism spectrum commonly have excessive neuro-inflammation through a protein called NF-kappa beta. A study by D. Moon et al, (2009) demonstrates sulforaphane’s ability to inhibit this protein.
​
In a study by Singh et al (2014), patients aged 13-27 years old with moderate to severe degrees of autism were given a dose of sulforaphane derived from broccoli sprouts, with doses ranging from 50umol – 150umol depending on body weight or a placebo.

Following the 18-week trial, the sulforaphane treatment group observed showed signs of significantly improved aberrant behaviour and social responsiveness, which are 2 measurements for the core symptoms associated with autism. 

Interestingly however, when the study finished the improvements in symptoms slowly disappeared, indicating that when sulforaphane stopped being administrated the symptoms slowly increased. Studies will need to continue to explore this with large-scale human trials to confirm these results and to improve our understanding.

Nonetheless, the research is promising. There are no known side effects through sulforaphane consumption and it has been consumed for many years. It seems the optimum sources of sulforaphane is from cruciferous vegetables and sprouts. Most noticeably, broccoli sprouts.  Try out our delicious broccoli soup recipe below!

Other lifestyle interventions can make a difference too:

1. Get rid of/reduce junk food and food additives
2. Find out food sensitivities (common ones that have been much researched are gluten and dairy – studies show mixed results)
3. Check for mineral and vitamin deficiencies and supplement accordingly –vitamin D and B vitamins plus probiotics and omega 3 fatty acids are key
4. Repair the digestive system and leaky gut (often associated with autism)
5. Eliminate exposure to toxins in personal care items such as shampoo and shower gel and around the home (paint and furniture, etc.)
6. Get tested for and treat any heavy metal toxicity.

Our health coaches are here and ready to help guide you through the process. We will hold your hand every step of the way.

Recipe of the Month
Broccoli Soup

Serve this as a starter or make it a meal in itself.  Add vegetables for a mightier nutrient punch! Easy and quick to make in just 30 minutes.  For a creamier soup, add almond or coconut milk before serving.

Ingredients

• 2 cloves of garlic
• Onion chopped
• 3 celery sticks trimmed and chopped
• 400 g broccoli florets plus stems chopped
• Leeks chopped (optional)
• Potatoes peeled and chopped (optional)
• Cauliflower chopped (optional)
• 250 ml vegetable stock or more as necessary
• Black pepper and salt to taste
• Parsley to garnish

Directions

1. Fry onion and garlic in olive, coconut or avocado oil.
2.  Add the leeks and cook for around 5 mins.
3. Add the rest of the vegetables and sauté for another 5 mins.
4. Add the stock. 
5. Continue cooking for around 10 mins, then blitz in a food processor
6. ​Season and serve.

Wishing you good health this day onwards! Please share our newsletter with others who might benefit from our tips.
 
Alison and your Health Nation Team