Healthy Diet.

Mediterranean style eating is now proven to present more health benefits then any other dietary regiments.

It keeps the blood sugar down, hence reduces the risks of obesity, diabetes, many forms of cancer and other health complications including dementia. It is also good for your skin, as health fats and greens in the diet slow down aging, reduces inflammation and reduces spots outbreaks. Also, if you need to lose weight, this approach to eating in combination with reduction in the amount of food you eat tend to cause easier weight loss with less hunger.

Oral probiotics

Addition of prebiotics and probiotics is known to improve overall health, immune system, gut health and skin. New evidence is emerging that prebiotics and probiotics are also helpful for mental health.

Vitamin D

Vitamin D is the most common vitamin deficiency in the UK.

The Department of Health currently recommends taking 10 micrograms daily in winter the months for all adults and children to prevent deficiency.

Vitamin D is important for practically every organ in the body, including the immune system, bones, heart, muscles and skin.

In skin Vitamin D plays an important role in wound healing, sebaceous gland regulation, photoaging, pigmentation and hair growth. Vitamin D is also implicated in many skin disease.

Here are some tips on how to adopt Mediterranean style eating to your day to day life.

• Cut right down on sugar, sugary treats, drinks and desserts: No more than once or twice a week and preferably less. Try to wean yourself off very sweet items except very occasionally.
• Avoid very sweet fruits: Berries, apples & pears are fine, but sweet tropical fruits such as mango, pineapple, melon and bananas are high in sugar content.
• Minimise or avoid the starchy “white carb” bread, pasta, potatoes, rice: Be wary of “brown” alternatives as they are also full of hidden sugars. Switch instead to quinoa, bulgur (cracked wheat), whole rye, whole-grain barley, wild rice and buckwheat.
• Avoid most breakfast cereals: They are usually full of sugar, even the ones that contain bran.
• Avoid snacking if possible find healthy snacks if you must: Nuts are a great source of protein and fibre. Try to avoid salted or sweetened nuts. Or a few bits of chopped veg, a small amount of dark chocolate after meals (70% cocoa or higher) is ok.
• Start the day with eggs: Boiled, poached, scrambled or as an omelette.
• Full-fat yoghurt is also good: Add berries, like blackberries, strawberries or blueberries, for flavour. Or a sprinkling of nuts.
• Eat more healthy fats and oils: Along with oily fish (salmon, tuna, mackerel), consume more olive oil. A splash makes vegetables taste better and improves the absorption of vitamins. Use olive, rapeseed or coconut oil for cooking.
• Legumes, such as lentils and kidney beans: Healthy and filling.
• Use butter instead of margarine: Cheese in moderation is fine.
• Have high-quality proteins: Oily fish, prawns, chicken, turkey, pork, beef and eggs. Other protein-rich foods: soya, edamame beans, Quorn, hummus. Processed meats (bacon, salami, sausages) should be eaten only a few times a week.
• Eat plenty of different coloured veg: From dark leafy greens to bright-red and yellow peppers.
• Add sauces and flavouring to your veg: Lemon, butter or olive oil, salt, pepper, garlic, chilli, gravy.
• Have a drink, but not too many: Try to average no more than one to two units a day (a small glass of wine or shot of spirits is 1.5 units) and cut back on beer as it is rich in carbohydrates, which is why some people refer to it as “liquid toast”.