Blog

How to balance hormones_ expert reveals 10 diet and lifestyle hacks FEATURED

How to balance hormones: expert reveals 10 diet and lifestyle hacks

Posted on | by Healthista

Hormone imbalance symptoms? Wondering where to begin on how to balance hormones? Health Coach and Mindfulness Teacher Louise Murray reveals 10 simple lifestyle hacks that are proven to help 

Hormonal imbalance can result in bloating, sore breasts, headaches, skin issues, sleep disturbances, weight gain and more.

All these symptoms are typically associated with that well-known term, ‘hormonal’.

Hormones have profound effects on your mental, physical and emotional health. These chemical messengers play a major role in controlling your appetite, weight and mood, among other things.

Hormones have profound effects on your mental, physical and emotional health

When we think ‘hormones’, we usually think about the sex hormones testosterone or oestrogen, but there are actually more than 50 different hormones circulating inside your body right now.

For example, your thyroid hormones oversee your metabolism, energy levels, and temperature; while cortisol, plays a role in your response to physical and psychological stress.

When your hormones are balanced and working in sync, you won’t notice them. It’s when they’re imbalanced that you could start seeing cascading health issues take over.

Causes of hormonal imbalance

There are a few main causes of hormonal imbalance, and they’re not uncommon. Firstly, medical conditions (diabetes, hypoglycaemia, thyroid disorders, menopause etc), as well as the medications or treatments for those conditions can all impact your hormones.

Other causes of imbalance include injury, trauma, or eating disorders. There are also a number of certain lifestyle habits and environmental factors that can play a role in hormonal imbalances.

Hormone balance is deeply connected to the food we eat, the exercise we get, the toxins we absorb, the weight we carry, and the stress levels we put up with.

poor sleep hormonal imbalance]
Tired all the time? Poor sleep can contribute to hormonal imbalance

Hormonal imbalances have become increasingly common with today’s fast-paced modern lives, toxins and unbalanced lifestyles, some of the main lifestyle culprits include:

  • Chronic or extreme stress
  • Poor diet and nutrition
  • Being overweight
  • Poor sleep
  • Lack of or excessive exercise
  • Reliance on stimulants and depressants like caffeine, sugar and alcohol
  • Abuse of anabolic steroid medications
  • Over exposure to phytoestrogens (naturally-occurring plant oestrogens found in soy products)
  • Exposure to toxins, pollutants, and endocrine disrupting chemicals, including pesticides and herbicides

One of the most common causes of hormonal imbalance is stress — which is unfortunately a stranger to no-one.

One of the most common causes of hormonal imbalance is stress

If stress takes centre stage in our lives and becomes chronic, cortisol floods our system and total hormone production lags.

This forces the body to steal from its own supplies of available progesterone, to make more cortisol, thus depleting this key balancing hormone with obvious implications for oestrogen dominance.

How to restore hormone balance

Exercise, sleep, good food and reducing your stress are just some of the ways we can help to balance our hormones.

While hormonal imbalances sometimes require working with an endocrinologist or another specialist, you have tremendous power over balancing your hormones naturally yourself.

When you support a healthy diet with the right nutrients and lifestyle factors, you can dramatically improve hormone balance.

These 10 strategies provide a solid starting point for helping to bring your hormones back into your control…

How to balance hormones #1 Reduce or eliminate sugar and other food sensitivities

Sugar keeps insulin elevated, knocking other hormones out of balance and paving the way for insulin resistance.

Food sensitivities, including gluten intolerance can also increase inflammation and contribute to hormonal imbalances, including elevated cortisol. Research shows that a healthy gluten-free diet can reduce inflammation and insulin resistance.

Consider working with a healthcare professional to develop an elimination diet based around our bio-individual needs to see if your symptoms improve.

Sugar Cubes elminate sugar hormonal imbalance
Cutting back on your sugar consumption may help to balance out your hormones

How to balance hormones #2 Balance your stress levels

Chronic stress is all-around bad news for hormonal balance, as it can create or exacerbate hormonal imbalances.

Research has shown that six-months of practicing biweekly meditation could improve insulin levels, while also improving stress levels.

Chronic stress is all-around bad news for hormonal balance

If meditation sounds boring to you, the good news is, research has shown that what  really matters is what helps you de-stress. That could be yoga, deep breathing, or taking your dog for a walk.

De-stressing is not a cookie-cutter process that will work the same in every person, so feel free to explore your options and see what works the best for you.

How to balance hormones #3 Address your consumption of potential toxins and chemicals

We are bombarded daily with chemicals nearly everywhere — in the air we breathe, the food we eat, and the products we put on our bodies.

Many of these chemicals are considered endocrine or hormone disruptors because they interfere with hormonal production and create wide-ranging damage.

Among them include bisphenol A (BPA), found in plastic water bottle and cans, which can disrupt multiple hormonal pathways. Xenoestrogens, chemical compounds that mimic oestrogen, can impact testosterone and oestrogen production.

Consider working with a healthcare professional on a professionally designed detoxification program.

How to balance hormones #4 Get good quality sleep

Sleep disturbances can contribute to numerous problems including hormonal imbalances. Getting optimal sleep levels can be a challenge in today’s plugged-in society.

Sleep hygiene can help, for optimum hormonal balance, you should be:

  • Going to bed and waking up at the same time every day as often as you can
  • Decreasing blue light at night
  • Getting sunlight in the morning, and throughout the day as often as possible
  • Drinking water first thing in the morning
  • Creating a bedtime ritual
woman alseep good quality sleep hormonal imbalance
‘Sleep disturbances can contribute to numerous problems including hormonal imbalances’

How to balance hormones #5 Be sure to exercise regularly

The right amount and kind of exercise can positively impact nearly every hormone, including positively influencing insulin levels.

Exercise can also boost growth hormone, your ‘fountain of youth’ hormone that keeps you lean and energetic.

While many studies have looked at the benefits of higher-intensity exercise for hormone balance, what matters ultimately is what you actually enjoy because then you are more likely to stick to it regularly.

How to balance hormones #6 Eat plenty of gut friendly foods

According to research published in the Journal of Medicinal Food in 2014, many hormones are actually produced by the beneficial bacteria in the gut (the microbiome).

Help keep your gut healthy with a balanced diet, abundant in fruits, vegetables and whole foods.

Add fermented foods like kefir, kombucha, miso, sauerkraut and kimchi to your diet, which have been shown to increase the number of friendly bacteria in your gut. A healthy gut will help the synthesis and regulation of your hormones and neurotransmitters.

Fermented foods healthy gut hormonal imbalance
‘A healthy gut will help the synthesis and regulation of your hormones and neurotransmitters’

How to balance hormones #7 Take a magnesium supplement

This essential mineral is a muscle relaxant, known to help reduce stress and tension, and promote better sleep. It’s known to be useful for relieving PMS and menstrual cramps too.

A study by the University of Edinburgh in 2015 reported that magnesium also helps regulate our body clocks, which stabilises hormone release throughout the day and night.

Try: Healthspan Magnesium, available to buy on Amazon, £8.95

How to balance hormones #8 Try adaptogens too

This group of herbs may help the body adapt to stress and regulate hormones. They are known to help stabilise blood sugar and insulin, improve mood and support adrenal gland and thyroid function.

Ashwagandha and rhodiola are particularly useful for managing stressful situations.

Try Higher Nature’s Ashwagandha and Rhodiola Complex, available to buy on Amazon £14.75.

How to balance hormones #9 Add plenty of clean protein to your diet

The foods we eat play a big role in hormone balance. Our hormones are made using amino acids from protein and fatty acids from fats. The better quality materials we use, the better quality hormones our body creates.

Variety is as equally important. Every type of food has a different structure and offers a different group of macronutrients. To keep our systems balanced, we need everything in the right amounts. Too much of one macronutrient can throw off the balance of another.

Our hormones are made using amino acids from protein and fatty acids from fats

Protein is an essential component of all hormones plus it also balances hormones via the amino acid arginine, which slows insulin.

Clean protein is key though. Eating a diet high in poor quality meat is also linked to oestrogen dominance. It’s no surprise that vegetarians and vegans have much lower oestrogen levels, a better hormone balance and are likely to experience less inflammation than their carnivore sisters.

To be clear there is a massive difference between CONSCIOUS meat-eating; grass fed, organic and ethically farmed meat and dairy VS mass produced poorly farmed, hormone and antibiotic fed meat and dairy.

healthy fats and protein hormonal imbalance
Adding clean protein and healthy fats to your diet will help to balance your hormones

How to balance hormones #10 Healthy fats are a diet necessity too

Hormones are produced from fat and cholesterol, so consuming fat is crucial for hormone health. Fats also aid the absorption of vitamins A D E and K and nutrient deficiency can cause hormone imbalance in itself.

It’s the quality of fat that matters, great choices include:

  • Olive oil
  • Coconut oil, as well as coconut milk and coconut butter
  • Grass-fed ghee or butter (unless sensitive to dairy)
  • Animal fats from grass-fed animals
  • Avocados
  • Nuts & seeds and nut & seed butters
  • Organic cow or goat/sheep dairy (full-fat cheese, full-fat raw milk, kefir)
  • Fish oil or cod liver oil

Louise Murray Hormone Imbalance

Louise Murray is a Holistic Health Coach with the qualification from the Institute of Integrative Nutrition and a Mindfulness Teacher.

She takes a truly holistic approach to health and wellness by nourishing people ON and OFF the plate by coaching them with nutrition advice combined with lifestyle and behaviour change, healthy habit formation, mindset tools, mindfulness and self-care practices

Follow Louise on Instagram: @live_well_with_lou

Relevant Healthista Content:

5 healthy recipes to help balance your hormones

Are your hormones making you bloated?

11 everyday things that damage your hormones

4 hormones that help you lose weight from exercise – Body Transformation Week 10

Healthista Content you may also like:

Save the Planet: 12 climate-friendly food swaps you can make today

How to be happier: 5 tips this happiness guru wants you to know about

Getting back into the gym - fitness influencer Krissy Cela reveals 11 tips FEATURED

Fitness sensation Krissy Cela reveals 10 tips on getting back into the gym post lockdown

Posted on | by Olivia Hartland-Robbins

Worried about getting back into the gym post lockdown? Worry no more, Instagram fitness star Krissy Cela reveals 10 back to the gym tips 

If you haven’t yet heard of global fitness sensation Krissy Cela, you need to get to know.

Not only is her Instagram full of real life transformations and badass workouts, but she is also one of the most down to earth women in the fitness industry.

With a no-filter and no-nonsense approach to everything from fitness to her skin troubles and everyday lifestyle issues, 25-year-old Krissy Cela is an inspiration to all who follow her.

Krissy Cela Image Via Instagram
Krissy Cela, Image Via Instagram

Speaking of Instagram followers, Krissy has amassed a whopping 2.2 million, gaining 300,000 of those over the lockdown period alone.

With simple to follow Instagram workouts and a fitness app that has inspired thousands, it’s no wonder Krissy Cela has become something of a fitness sensation.

Not only does Krissy look incredible (I mean talk about #bodygoals) she also seriously knows her stuff. That’s why we asked her for some advice on getting back into the gym post lockdown.

We don’t know about you, but after three months away from the gym and a few too many pounds gained, we were all ears to hear the advice Krissy had to offer.

Here are 10 back to the gym tips from Krissy Cela…

#1 Don’t be so hard on yourself – think positive

Lockdown has been hard for so many reasons, especially if you’ve struggled with work and a lack of space – we’ve all been in a similar boat.

Now that things are opening up, use this as an opportunity to make fitness a part of your routine – see this return to normalcy as a positive thing to really get you back into action.

#2 Don’t compare yourself to others at the gym

Don’t worry about other people when you’re at the gym. Everyone is probably in the same boat and remember we’re all in this together.

Look at it this way – you’re doing something for yourself to make yourself feel better, and so are they. The gym is a place of support and somewhere where you can get the help and confidence you need, you shouldn’t feel afraid of going there.

you’re doing something for yourself to make yourself feel better

I bet as soon as you find yourself smashing a workout in the gym, you’ll forget everything around you and you won’t want to leave.

If it helps, go with a friend (socially distanced of course) or book into a class. I’m sure every gym has taken the safety precautions they need to make you feel as comfortable as possible.

#3 Do NOT skip a warm up and focus on your form

Always warm up, whether that be by doing a bit of steady state cardio (walk on the treadmill or cross trainer) or some mobility work, make sure your muscles are warm and your blood is pumping, ready for you to start the main part of your workout.

Also, I cannot emphasise enough how important form and technique are when it comes to preventing injury. Either ask a trainer at the gym to show you or check your form in the mirror – it is key to preventing injury.

Make sure you engage the appropriate muscles and more than anything core strength is really important to prevent back pain too, which is where a lot of us experience discomfort when we workout at the gym.

https://www.instagram.com/p/CEUAEyMHOwI/

#3 Ease yourself back into weight training

It would be in your best interest to ease yourself back in and get used to the equipment week on week, instead of grabbing all the equipment straight away.

Some gyms might also have limited the amount of equipment you can use, in line with social distancing guidelines, so it’s best to have an alternative body weight workout just in case.

You can build up your strength, correct your form and perfect your technique as you ease yourself back into using more equipment – it won’t feel so overwhelming either and you’ll still get a really great workout in.

People often ask me, ‘how much should I be lifting?’ The truth is, it all depends on the individual and their strength and how long it’s been since they last trained using weights.

I would start by using moderate weights where you can aim for around eight to ten repetitions

Ultimately you know your body best, but as a guide I would start by using moderate weights where you can aim for around eight to ten repetitions, rather than weights that are too heavy where you can only manage a couple of repetitions.

The weight should challenge you, but you should also be able to do around three sets of 12 reps for each exercise.

More than anything though, make sure you practice technique and form and get comfortable with the weight before you reach for heavier ones.

My Back to Action guide that features on the Tone & Sculpt app eases you back into strength workouts by helping you focus on specific pieces of equipment each week, for example the first couple of weeks focus on a dumbbell and a barbell, rather than loads of different equipment.

https://www.instagram.com/p/CB8wAXsl_nr/

#4 Aim for 30 minuets of exercise, four times a week (it’s totally doable)

The NHS guidelines are 150 minutes per week and I think it is possible to ease ourselves back in with a variety of moderate to vigorous exercise.

I would aim for at least 30 to 40 minutes, four times a week – try making two to three of these workouts strength training workouts and the others cardio based.

NHS guidelines are 150 minutes per week

On a rest day, I would still try and get some movement in through a yoga class, mobility work or a nice long walk.

#6 Remember to eat in order to fuel your body

If you are getting back into training with weights, remember that weight training puts a lot of stress on your muscles and therefore you require a considerable amount of energy (from carbohydrates and stored fat in the body) to fuel your workouts.

A strength training workout does require a lot of energy from your body, as does a HIIT workout. But it all comes down to what you are eating too.

So, if you are looking to burn calories and fat, make sure you are following a balanced diet alongside your strength training and HIIT training.

https://www.instagram.com/p/CFCyBN2lxtN/

#7 Follow a plan

Many people need a structured plan in order to stay motivated and focused at the gym. It’s also best to follow a plan if you are looking to build strength safely or lose weight sustainably.

Plus, having a plan to follow will also keep you consistent as it provides you with a goal to work towards, enabling you to gradually build your strength back up rather than throwing yourself in at the deep end.

The Back to Action guide is specifically designed for this and by the end of the 8-week programme, you’ll have your strength and confidence back in no time!

This plan is everything you need if you’re starting your workout journey and want to build strength or if you are returning to the gym post lockdown.

Each week is focused on only a few bits of equipment, that way you won’t feel overwhelmed

The workouts are totally manageable too, and last between 45 minutes to an hour at most, which is perfect timing as you ease your way back into strength training.

Each week is focused on only a few bits of equipment, that way you won’t feel overwhelmed or need to wander around the gym looking for equipment, but instead focus on your exercises safely in one corner of the gym.

There are four workouts a week to complete focusing on lower body, upper body, full body and abs and cardio to begin with and then you’ll move onto target area workouts.

Each week builds upon your strength and stamina and within a couple of months, you’ll be feeling just as strong if not stronger than you were before lockdown.

The Tone & Sculpt app is available from £13.99 at The App Store and on Google Play. For more information visit toneandsculpt.app

https://www.instagram.com/p/CDJsbrGl7CD/

#8 Routine is good for us

People seem to think a routine makes you inflexible, I think the opposite.

Whenever I find myself lacking in motivation, I always remember that my routine actually gives me more free time and headspace.

See, if I know what I’m doing and when I’m doing it, it makes me so much more active throughout the week and if I ever need to change something, or reschedule a workout I can easily, because I know exactly what my week is going to look like.

my routine actually gives me more free time

If I have all of my ‘to dos’ organised, including my food and workouts, I feel so much more relaxed and stress-free.

You are your own motivation and always remember how good you feel after a workout or after getting everything ticked off your list – it’s an awesome feeling and one that makes me so happy.

Other than that, it is literally discipline, healthy habits and consistency. I always keep in mind that my routine is good for me and it’s how I get the best results.

#9 Incorporate healthy habits into your every day routine

When it comes to sticking to healthy habits, you need to look at the habit like it is a normal part of your day and accept it as a part of your day.

you need to look at the habit like it is a normal part of your day

It takes time to form a habit, so I recommend scheduling things into your calendar and making sure your lifestyle and environment encourage you to stick to your healthy habits.

For example start with these:

  • Meal prep on a Sunday
  • Pack your bag the night before work every day
  • Sett reminders on your phone
  • Book your gym classes or workouts in advance
  • Go to the gym on the way home from work or get it out the way first thing in the morning.

The first few healthy habits should definitely be having a definitive workout plan scheduled into a calendar and meal prep on a Sunday – once you’ve sorted both of these, you’re set for the week.

#10 Working out at home is fine too

If you truly feel confident going back to the gym just yet, then don’t. If lockdown has taught us anything, it’s that we can work out anywhere, anytime, no excuses. It’s totally up to you, as long as you are getting a workout in.

Although the Back to Action guide is tailored to the gym, it’s great as there are alternatives for all the exercises and you will probably have some of the equipment outside the gym too.

tone and sculpt

The Tone & Sculpt app is available from £13.99 at The App Store and on Google Play. For more information visit toneandsculpt.app

You can also pre-order (release January 2021) Krissy Cela’s new book, Do This for You: How to Be a Strong Woman from the Inside Out on Amazon. 

More From Krissy Cela:

6 fat loss secrets Instagram fitness star Krissy Cela wants you to know

Relevant Healthista Content:

Margot Robbie’s personal trainer on exactly how to get a Hollywood body

9 diet rules this celebrity personal trainer lives by

Kate Hudson’s personal trainer reveals her secrets of lasting weight loss

11 no-nonsense fitness facts PT James Smith wants you to know

Healthista Content you may also like:

10 fat loss secrets I learned from doing a body transformation – and losing 17 inches!

Body transformation week one – operation FAT LOSS

Save the Planet - top scientist reveals 12 climate-friendly food swaps you can make today FEATURED

Save the Planet: 12 climate-friendly food swaps you can make today

Posted on | by Healthista

Want to help save the planet but not sure where to start? It could be as simple as looking at your diet. Top scientist Sarah Bridle reveals 12 easy, climate-friendly food swaps you can make today

Did you know that a quarter of greenhouse gas emissions – a main cause for climate change – come from food?

A greenhouse gas is any gaseous compound released into the atmosphere that is capable of absorbing infrared radiation, which therefore traps and holds heat within the atmosphere. This is ultimately what leads to global warming.

a quarter of greenhouse gas emissions – a main cause for climate change – come from food

You may not think that what you choose to eat directly impacts the environment, but think again. Changing just a few things in our diet is actually a simple way we can all make a real difference in helping to save the planet.

Save the planet climate friendly food swaps greenhouse gas and emissions sarah bridle

As a consumer, it isn’t usually possible to know whether one piece of beef is better for the planet than another. But actually, there are big differences.

For example, beef from dairy herds causes about half the climate impact of beef from non-dairy herds, because the impacts get shared out between the beef and the milk.

Similarly, how can you know whether a particular fruit has come by air or by sea? Some companies are starting to put the climate impacts onto their packets. Look out for ‘grams of carbon dioxide equivalent, or gCO2e’.

Some companies are starting to put the climate impacts onto their packets

If all producers did this you could know the details for your particular choices, and buy from the food producers who are already doing a lot to reduce their impact on the planet.

If you want this to happen, then support these producers who already provide the information. Write to your MP and supermarket asking for mandatory climate impact labelling of foods.

It’s time to get climate-savvy about your food choices by considering these switches and ideas….

#1 Swap a Latte for an Americano

A large latte can contain nearly a pint of milk, which causes ten times the climate impact of a regular coffee (containing a tablespoon of milk).

The quantity of milk is much more important for the climate than the milk carton, coffee cup or boiling the water, which means that even reducing the amount of milk e.g. by switching from a latte to a cappuccino, will make a difference.

Even producing and transporting the coffee from overseas typically causes at least ten times less greenhouse gases than producing the milk.

coffee americano save the planet climate friendly food swaps

#2 Swap dairy milk for plant milk

Plant milks are becoming increasingly popular, with a range of options in store. The climate impact of plant milk varies depending on the production, transportation and packaging, but generally causes less than half the climate impact of dairy milk.

switching to plant milk will also more than halve the climate impact of your breakfast

Changing the type of milk you use in tea or coffee can be an unsettling change first thing in the day. So, first check whether you’re using a lot of milk elsewhere. For example most people use ten times as much milk in a bowl of cereal than in a cup of tea.

If that’s the case for you, then focus on your cereal milk first: could you use less milk? Lots of people leave milk at the bottom of the bowl. If you were to halve the amount of milk you use in your cereal, you will almost halve the climate impact of your bowl.

Alternatively, switching to plant milk will also more than halve the climate impact of your breakfast.

Plant Milk Save The Planet with these climate friendly food swaps

#3 Swap a cheese sandwich for a nut butter sandwich

A peanut butter and jam sandwich causes one fifth of the climate impact of a cheese sandwich.

Alternatively, you can halve the climate impact of your cheese sandwich by switching from two medium slices of cheese (50 grams) to one thin slice of cheese (20 grams), even if you add a generous spoon of pickle or relish to spice it up.

#4 Swap an oven baked potato for a microwaved potato

Did you know that switching the oven on for two hours can cause the same climate impact as two large lattes or five medium slices of cheese?

You can reduce the climate impact of your jacket potato by ten times by switching from oven to microwave, from cheese to relish and from butter to vegetable spread.

Even cooking for two people at once, instead of for one, can halve the climate impact of your spud, because the oven impact is shared out between two people.

Alternatively, cooking the potato in the microwave and just crisping it up in the oven at the end will also help.

baked potato in microwave not oven save the plant climate friendly food swaps

#5 Go easy on the cheesy pizza

A generous sprinkling of cheese (60 grams) can cause more climate change than the pizza base, tomato puree and oven-use combined, even if you’re only cooking for one.

Going easy on the cheese (20 grams) and cooking for two, halves the climate change caused by your pizza.

Vegan cheese causes about ten times less climate change than dairy cheese

Vegan cheese causes about ten times less climate change than dairy cheese. So, you could shave off another 30 per cent from your climate impact by swapping dairy for vegan cheese, even if you add in some sweetcorn and ground almonds to add in some extra nutrition.

#6 Swap out-of-season strawberries for bananas

Berries in winter are often transported by airplane, which causes one hundred times the climate change of transporting the same weight of food the same distance by boat.

You can help the planet by switching to foods that can sit in the hold of a ship for a few weeks without spoiling, such as apples, bananas or oranges.

Berries in winter are often transported by airplane, which causes one hundred times the climate change

Even taking into account growing, packing and transportation, a banana from the other side of the world causes ten times less climate change than strawberries flown from a nearby continent.

#7 Swap out some beef for beans or lentils in a spag Bol

Prime beef and lamb cause the most climate change of all the commonly eaten foods, largely because cows and sheep burp methane, a powerful greenhouse gas.

swapping half the beef for beans will reduce emissions by 40 per cent

A single portion of spaghetti Bolognese causes more climate change than a whole day of food for the average person in the world. Switching beef for the same weight of cooked beans or lentils typically causes 80 per cent less climate change, even if the beans come out of a tin can.

Alternatively, swapping half the beef for beans will reduce emissions by 40 per cent. Switching from beef to chicken causes almost as much reduction as switching from beef to beans, with a 70 per cent reduction.

lentil spaghetti bolognese save the planet climate friendly food swaps

#8 Swap chicken for Quorn in your tikka masala curry

Even in a creamy tikka masala, chicken causes more than half the climate impact. So consider reducing or swapping the chicken for a lower impact alternative, like chickpeas or Quorn.

Typical chicken causes seven times the climate impact of frozen Quorn. So swapping chicken for Quorn halves the climate impact of your curry (assuming typical amounts of other ingredients including cream, passata and simmering).

#9 Swap green beans for seasonal greens

Green beans are often imported by air, so consider serving up something local instead.

For example, chopping up cabbage small and frying it in vegetable oil causes one sixth the climate change of boiled green beans, if those beans are flown in from a neighboring continent like Africa to the UK.

seasonal greens climate friendly food swaps

#10 Swap butter for vegetable spread

Depending on how much butter you get through every week, you might make a significant difference to your climate impact by switching to vegetable spread.

Butter causes six times the climate impact of vegetable spread, so you can shave off 30 per cent of your jam-on-toast emissions by making that switch.

Butter causes six times the climate impact of vegetable spread

If you want to go ultra-frugal you could also lighten up on the toasting too. Jam, veg spread and bread causes less than half the climate change of jam and butter on toast.

#11 Swap egg for aquafaba

It was only recently discovered that the liquid leftover from cooking chickpeas has eggwhite-like properties. This ‘aquafaba’ can be whipped up and baked as a meringue, or whipped and added to sugar and cocoa to make a chocolate mousse.

Aquafaba mayonnaise is also on sale in some places. Chocolate mousse made with aquafaba causes less than half that made from egg, assuming you were anyway using the chickpeas for something else (chickpea tikka masala anyone? – see above).

#12 Drinks on tap

Packaging causes ten to 30 per cent of the climate impact of a beer or glass of wine, so consider drinking the same amount from larger containers (which use less packaging) or even from a tap.

Tap water is the lowest emissions drink of all, so resist the pressure to buy fancy bottled water in a restaurant. Instead ask for a carafe of tap water, or ask for a top-up in your own refillable bottle.

This food switch information uses the latest available data for the climate impact of different foods. But technology and farming practices are changing all the time. Some producers use methods that are better for the climate than others.

Food and Climate Change without the hot air Sarah Bridle climate friendly food swaps save the planet

Food and Climate Change Without the Hot Air by Sarah Bridle is published by UIT Cambridge and available from all good bookshops, priced at £19.99 in paperback and free as an ebook.

Also available to buy on Amazon in the US and in the UK. 

Relevant Healthista Content:

3 healthy vegan recipes from the new Mindful Kitchen cookbook

22 vegan protein sources and exactly how much to eat of them

12 easy ways to cut back on plastic

Can air pollution affect your fertility?

Healthista Content you may also like:

Garlic bread – how this foodie favourite can help boost your immune system

Migraine symptoms? 10 things you didn’t know but probably should

LUMITY Could this anti ageing supplement be the key to younger-looking skin FEATURED (1)

Could an anti-ageing supplement be the key to younger-looking skin?

Posted on | by Olivia Hartland-Robbins

Wish you could banish your wrinkles and fine lines? If you covet younger-looking skin, you’ll need to make sure you’re getting the right nutrients. Olivia Hartland-Robbins reports

Ageing is one thing we all have in common, and none of us are exactly fond of the effect it has on our skin.

From our genetic makeup to our environment, factors such as ultraviolet (UV) radiation, stress, poor nutrition, alcohol intake, smoking and pollution can take its toll.

Plus, demands from modern-day life and working around the clock often leads to insufficient sleep, bad food choices and an increase in our reliance on caffeine and sugar as we try to fight fatigue and boost our energy levels.

it’s not about stopping the ageing process, it’s about slowing down the process and ageing well

This fast-paced lifestyle often leads to exhaustion and can diminish our reserve of essential nutrients, resulting in accelerated ageing, which isn’t ideal considering our bodies start to lose efficiency as early as our 20’s.

In an attempt to maintain our youth, we invest in creams, face oils, face masks, serums, moisturisers, facials, facial toners, botox and fillers – the list is endless.

Despite our best efforts, turning back the clock simply isn’t possible. See, it’s not about stopping the ageing process, it’s about slowing down the process and ageing well.

In order to do that, our skin needs a menu of nutrients, vitamins and minerals to function effectively and look as healthy as it possibly can.

What nutrients do we need for younger-looking skin?

Vitamins, peptides for collagen production, minerals such as zinc, cleansers, oils, hydrators, hyaluronic acids as well as antioxidants in their many forms are all needed in order to maintain healthy, younger looking skin.

We can come by most of these when eating a healthy, balanced diet – but there are few nutrients in particular that we need to be absolutely sure we are getting enough of, in order to maintain our youthful glow.

Collagen

Collagen – a natural protein produced by our bodies – is a major structural component of the human body that we depend on to keep our skin looking plump, hair strong, bones and muscles healthy, joints lubricated as well as helping our digestive system to work smoothly.

unfortunately after the age of 25, our bodily production of collagen (and quality) begins to decline

Our body is able to produce sufficient amounts of collagen when we are young, but unfortunately after the age of 25, our bodily production of collagen (and quality) begins to decline at a rate of 1.5 per cent per year. That means, by the time you reach your mid-40s, collagen levels may have fallen by as much as 30 per cent.

Without ample amounts of collagen, our cells lose their structure, becoming weaker and thinner. This is the cause of our many skin woes – wrinkles, fine lines, dark circles, dry skin and cellulite.

Collagen is sourced from fish, chicken, pigs and cows. However, it doesn’t come from the actual meat but instead is found in the animals’ skin, joints, bones, cartilage and muscle tissue. Typically though, we do not eat these parts of the animals.

Despite this, we are still able to make up for the collagen we lose. This can be done by consuming  supplements that contain nutrients that stimulate collagen production such as vitamin C, turmeric and zinc.

skin wrinkles anti ageing supplement

Vitamin C

Healthy skin contains high concentrations of vitamin C, which is essential to stimulating collagen production and building antioxidant protection against UV-induced skin damage. Unfortunately though like collagen, the amount of vitamin C in our skin declines as we age.

According to a review by dermatologists at Oregon State University, ‘Oral supplementation with vitamin C may help prevent UV-induced skin damage, skin wrinkling and may also benefit dry skin and wound healing’.

Healthy skin contains high concentrations of vitamin C

In one study on 4000 women aged 40 to 74, published in the American Journal of Clinical Nutrition, higher intakes of vitamin C were associated with a lower chance of having a wrinkled appearance and dry skin.

Interestingly, the research also found that diets high in saturated fat and refined carbohydrates were associated with a higher probability of skin wrinkling and sagging.

Turmeric

Turmeric is an ancient root packed with curcumin, a substance with powerful anti-inflammatory and antioxidant properties that help to screen us from damaging free radicals we are exposed to in a heavily polluted modern world.

Curcumin is also reported to increase our body’s collagen synthesis, in addition to helping aid cell regeneration (which allows for faster wound healing in skin).

In fact, studies suggest that curcumin may possess particularly strong antioxidant activity and may directly reduce skin ageing, including preventing dry skin and protecting against wrinkles.

Turmeric anti ageing supplement for skin

Zinc

Zinc is a micronutrient essential for the development and functioning of human skin. It improves wound healing, is anti-inflammatory, has anti-bacterial effects against acne and plays a critical role in collagen synthesis.

Those who are deficient in zinc may also show signs of scabby skin, sores and marks that take a long time to heal.

Studies have shown that patients with acne often are deficient in zinc and its oral supplementation has a positive effect on the treatment of acne.

Indeed, one study in The Journal of the Turkish Academy of Dermatology, found that a staggering 54 per cent of those with acne had low zinc levels.

CoQ10

CoQ10, also known as Coenzyme Q10, is a compound that helps generate energy in our cells.

Our bodies produce CoQ10 naturally and it is stored in the mitochondria of our cells – these are the powerhouses, or ‘engines’ in every cell in our body – but its production tends to decrease with age.

CoQ10 is also integral for defending cells against damage caused by free radicals found in the environment

CoQ10 has also gained popularity in the beauty industry as a popular addition to many anti ageing, skin care products due to it’s antioxidant properties.

This is because, CoQ10 is also integral for defending cells against damage caused by free radicals found in the environment that contribute to our bodies’ ageing says a study by National Centre of Biotechnology.

So, can we supplement ourselves young?

A pill that holds back the years may sound too good to be true, but we can maintain younger-looking skin through a supplement – if you invest in the right one.

Be sure to check the ingredients. Do they feature the anti ageing vitamins and minerals mentioned above such as zinc, turmeric and vitamin C to support collagen formation, as well as amino acid Co-Q10?

To make sure you’re getting your money’s worth, it’s also a good idea to make sure you are buying a supplement that is clinically proven to deliver results, such as Lumity’s Morning and Night Female Supplements, from £65.00 for a one month supply.

thumbnail_Layer 7

Lumity’s twice-daily supplement is proven to repair, restore and sustain youthfulness at a cellular level well beyond what is possible through diet and lifestyle alone.

Indeed, a placebo-controlled, double-blind, two-cell clinical trial was conducted on 50 female subjects, aged 35 to 65, for 12 weeks. Subjects took either Lumity’s Morning and Night Female Supplements or a placebo twice daily.

After 12 weeks, of the the women taking Lumity, 92 per cent registered significant improvements in skin condition over those taking the placebo, including improved skin hydration, radiance, firmness and overall appearance. They also registered quality of life improvements, including a reduction in tiredness.

Fascinated by the human body and the role nutrition plays in health, Lumity’s founder and creator, Sara Palmer Hussey PhD wanted to create a supplement that helps you age well.

The Cambridge-educated PhD and research scientist started to notice her first few wrinkles in her mid-thirties, as well as her energy levels waning and a weakened immune system. Because of this, she set out to find a solution that works, to help other people going through the same thing.

‘Packed with vitamins, minerals, omega 3s and amino acids, Lumity is a gentle, well-balanced and effective support to help the body sustain optimum health, energy and confidence through the years, so that you can feel like the best version of yourself every day,’ says Hussey.

Taken in the morning and evening, Lumity delivers high-quality nutrients that supplement your skin and body throughout the day and night from £65 for a one month supply.

Relevant Healthista Content:

Is this new supplement the closest thing we have to a wonder pill?

The beauty diet – 5 ways to eat for acne

Healthista Content you may also like:

Tweakments – the anti-ageing treatments no one will ever guess you’ve had

‘I had too much Botox – this new anti-ageing treatment fixed it’

The eczema diet – 5 foods that can help your flaky skin

Need an energy boost? Start your day with one of these 5 easy recipes

Garlic bread - how this foodie favourite can help boost your immune system FEATURED

Garlic bread – how this foodie favourite can help boost your immune system

Posted on | by Healthista

Garlic – a foodie favourite and aromatic vegetable that can also improve immunity. We officially have an excuse to eat nothing but garlic bread as a way to protect ourselves from that virus

Garlic flavoured anything is an all time foodie favourite. Type garlic bread into Instagram and you’ll be inundated with pictures of golden, crispy, cheesy garlic bread – #foodporn alert.

But garlic isn’t just a delicious flavouring, it’s also pretty good at improving our immunity – which at the moment is pretty important, wouldn’t you agree?

We are all aware that social distance, frequent hand washing and wearing a face covering are all ways we can help protect ourselves from contracting Covid-19.

But thinking long-term, boosting our immunity should be one of our priorities as it can help to prevent and reverse chronic diseases.

One natural remedy and way to boost our immunity is through the small but powerful vegetable, the garlic bulb. Despite it being a kitchen staple for a majority of culinary cuisines, it works wonders for your immune system too.

Yes, it can leave you with a deadly stench in your mouth (not pleasant, I know) but the benefits are far greater and quite frankly worth the smelly breath.

And better yet, for those of you who aren’t exactly garlic lovers, we’re not saying to force an entire garlic clove into your mouth.

Instead add some crushed up pieces of garlic to your food and you’re good to go – or make your own garlic bread – a simple and scrummy preventative measure which your immune system will thank you for.

So, what really is garlic?

Garlic, also known as Allium Sativum, is part of the onion family which includes chives, shallots, leeks and scallions. The sections of garlic (called the cloves), are peeled, and either cut or crushed giving raw garlic that pungent odour.

So what causes that smell you ask? Well apparently it’s due to the compound called sulfur which also possesses anti-cancer properties.

Besides the various sulfur compounds that garlic is made up of, garlic also interestingly contains around 0.2 grams of protein, 0.01 grams of fat, 0.05 grams of fibre, 1 gram of carbohydrates as well as the essential vitamins A, B and C. Who would of thought huh?

peeled-garlic.jpg

Does garlic have a place of origin?

Like with many things, garlic also has some sort of origin which traces as far back as Ancient Egypt and Ancient Greek times.

An extract published in the Journal of Nutrition, highlights how the Egyptians implemented garlic into the diet of labourers to increase their strength when building the Great Pyramid of Giza.

Likewise, the Ancient Greek also included garlic in their diet, particularly of the original Olympic athletes as a ‘performance enhancing’ agent.

Also, the Ancient Greek physician, Hippocrates used garlic as a form of medication and prescribed it to people who were suffering from various illnesses and diseases such as respiratory conditions (e.g. pneumonia), poor digestion and parasites.

So now modern science has caught up with this popular food additive, sighting garlic as the golden egg for survival and immunity.

What makes garlic so powerful?

Those delicious bulbs of heaven contain a compound called allicin that has been well studied for its antibacterial, anti-inflammatory and antimicrobial effects.

Allicin can easily absorb through membranes in your body, making it highly permeable, allowing this active ingredient to reach vital cells in your immune system and interact with them in a positive way to enhance immune activity.

chopped-garlic.jpg
Chopped or crushed raw garlic releases the active ingredient, allicin, which helps boost your immune system

How does garlic improve your immune system?

One study published in Malaria Journal, demonstrates how allicin partially aids the immune response in mice infected with malaria. Mice treated with allicin showed a greater production of pro-inflammatory mediators (cells that help fight infection and inflammation) compared to those treated without allicin.

Another study published in the Journal of Nutrition in 2016, showed just how effective garlic is in minimising cold and flu symptoms.

Indeed, 120 healthy participants between the ages of 21 and 50 were given either 2.5 grams of aged garlic extract (AGE) or a placebo. This was carried out for 90 days during the cold and flu season.

Those who consumed garlic for 45 days showed that their immune cells (e.g. natural killer cells and T cells) responsible for fighting pathogens (aka the bad guys) were increased and more activated than those who didn’t consume garlic.

After 90 days, although there was no significant difference, participants who consumed garlic also noticed a reduction in the severity of their cold and flu symptoms and a reduction in the number of days missed for school or work.

The benefits of garlic therefore show that it can aid in combating immune related diseases or illnesses by working alongside immune fighting cells to boost the health of your immune system and reduce inflammation.

How to choose the best ones?

Look for those that are plump and have tight skin, rather than those that look messy with skin already peeling.

It’s best to buy them fresh and consume within a week to get most of the benefits this beautiful bulb has to offer, but you can also store them for a couple of months in a cool dry place away from sunlight but with a good supply of ventilation.

Fresh-garlic.jpg
Pick garlic that look plump and skin tight- they tend to be the best ones

Is there a garlic supplement?

Some studies have tried to take this active ingredient out of garlic and make it into a supplement, but they haven’t been shown to be effective.

However, one study did prove to be effective over a 12 week period where 146 participants given a daily supplement containing allicin reported significantly lower cases of cold symptoms by 63 per cent compared to the placebo group.

Participants were also noted to have quicker recovery periods from the cold virus compared to those who didn’t consume allicin containing supplements.

Another study published in Clinical Nutrition also demonstrates aged garlic extract supplements to prove beneficial. Participants reported a reduction in the severity of their cold symptoms by 21 per cent and noted a 61 per cent reduction in the duration of their symptoms than compared with the placebo group.

For best results, fresh garlic reaps all the benefits for a healthier immune system

As with everything however, more research needs to be carried out to determine the effectiveness of garlic supplements.

There are also powdered and dried forms of garlic. Powdered garlic is prepared from the bulbs which are cut, freeze-dried or dried at a maximum temperature of 65 °C and contains around 1 per cent alliin – which is the original sulfur compound before being converted by enzymes into allicin when garlic is cut or crushed.

Garlic oil, steam-distilled garlic and aged garlic extract are also available but they don’t have quite the same benefits as raw or powdered garlic form.

For best results, fresh garlic reaps all the benefits for a healthier immune system.

Need some garlic recipes?

Other than gorging on garlic bread – and we totally wouldn’t blame you after reading about all its wonderful benefits – why not try a few of these simple recipes which involve crushed garlic to boost your immune health in no time. Bon appetite.

Garlic recipe #1 Garlicky kale and and mushroom one-pan eggs

This is a breakfast choice option created by Sarah Malcolm who is a London based yoga teacher, content creator, recipe developer and blogger.

‘This is my go-to for anything quick and easy during the week when I need to teach and make a quick breakfast, but it’s also perfect for a lazy weekend brunch,’ says Sarah Malcolm.

Ingredients:

Serves 2

  • 1 tbsp butter or olive oil
  • 3 garlic cloves, crushed
  • Handful of fresh parsley, stems roughly chopped and leaves saved for topping
  • 250g mushrooms, roughly chopped
  • 1 tsp apple cider vinegar
  • Squeeze of lemon
  • Pinch of sea salt
  • 2 handfuls of kale / Cavolo Nero, roughly torn
  • 4 British Lion Eggs
  • 1 tsp chilli flakes
  • Sprinkling of feta
Method:

1. In a large wide frying pan, heat 1 tbsp butter, then gently soften the garlic with the chopped parsley stalks before adding the mushrooms.

2. Add the splash of apple cider vinegar, pinch of salt and let that fry for about 5 minutes on a high heat.

3. Add the kale and let soften for a few more minutes.

4. Give everything a good stir, then make 4 gaps and craxk the eggs into each dip.

5. Sprinkle over more salt then put the lid on for about 5 minutes, until the whites have set but the yolks are still runny.

6. Sprinkle with chilli flakes and feta cheese.

7. Serve with some warmed sourdough bread.

Garlic recipe #2 No fuss feast – Cheat’s paella

Charlie Watson‘s latest book Cook Eat Run (available to buy on Amazon US and UK), is the ultimate beginner runner’s guide, featuring recipes, meal ideas and nutritional advice.

This is one of those dishes where you can use up whatever veg, meat or fish you have in the refrigerator or freezer and it tastes great.

I think it’s excellent with leftover roast chicken and king prawns (jumbo shrimp), but it also works with squid, roast pork, chorizo, white fish, or even just packed full of vegetables, as here.

08.Cook-Eat-Run-paella-1-600x801.jpg

Ingredients:

Serves 4

  • 1 tsp olive oil
  • 1 onion, finely sliced
  • 2 red, orange or yellow (bell) peppers, deseeded and finely sliced
  • 1 clove garlic, crushed
  • 2 tsp smoked paprika
  • pinch saffron
  • 150g (5½oz/1 cup) cherry tomatoes, halved
  • 300g (10½oz/1½ cups) orzo pasta
  • 750ml (25fl oz/3¼ cups) vegetable (or chicken or fish stock) (bouillon)
  • 100g (3½oz/¾ cup) frozen peas
  • large handful fresh flat-leaf parsley, roughly chopped
  • salt and freshly ground black pepper, to taste
  • lemon wedges, to serve
Method:

1. Heat the oil in a large frying pan (skillet) or paella pan (with a lid) over a medium heat, add the onion and peppers and gently fry for 8 minutes, until softened.

2. Add the garlic, paprika, saffron and tomatoes and cook for 1 minute, then add the orzo pasta, stock (bouillon) and peas.

3. Bring to the boil, then reduce to a simmer, cover with the lid, and cook for 10 minutes, stirring occasionally.

4. Season to taste, then stir through the parsley. Serve with lemon wedges.

Garlic recipe #3 Spicy red lentil and quinoa pot

Bettina Campolucci Bordi’s new book 7 Day Vegan Challenge (available to buy on Amazon US and UK), combines budget friendly ingredients with big flavours so you won’t feel left out.

This recipe is a  protein boost in the form of a deliciously quick, one-pot fix. Easy to make and even easier to eat.

lentil-pot-1.jpg

Ingredients:

Serves 2

  • Olive oil, for frying
  • ½ onion, sliced
  • 2 garlic cloves, sliced
  • 2 carrots, diced
  • 1 tablespoon ground cumin
  • ½ teaspoon cayenne
  • 1 tablespoon turmeric
  • 1 large handful of chopped cavolo nero or kale
  • 80 g (3 oz/1/3 cup) red lentils
  • 100 g (3. oz/. cup) dry quinoa
  • 400 g (14 oz) passata (sieved tomatoes) or tinned chopped tomatoes
  • Salt
  • Freshly cracked black pepper
  • Dollop of coconut yoghurt, to serve

Boosters:

Black sesame seeds
Hemp hearts
Toasted nuts

Method:

1. Heat a little olive oil in a large frying pan (skillet) and fry the onion, garlic, carrot and spices for 5 minutes until the onion is brown and the carrot soft.

2. Add the chopped cavolo nero, the red lentils and quinoa, cover with the passata and bring to a simmer.

3. Season with salt and pepper to taste and leave to simmer under a lid for about 10–15 minutes until the quinoa and lentils are tender.

Tip: Serve with a dollop of yoghurt to take the edge off the spice.

Garlic recipe #4 Garlic Mushroom Lentils and Fried Eggs with Parmesan and Rosemary

Tin Can Magic, by Jessica Elliott Dennison has conveniently created a cookbook dedicated to the mighty power of our beloved tinned food. She has unleashed her magic to create the latest delicious recipes to keep you ready and more prepared than ever to fight this apocalypse (I mean pandemic).

(Tin Can Magic is available to buy on Amazon US and UK)

Green-Lentils.jpg

Serves 2 

Time: 20 mins 

Ingredients:
  • 4 tablespoons rapeseed (canola), vegetable or light olive oil
  • 3 garlic cloves, peeled and finely sliced
  • 200 g (7 oz) mushrooms, dirt brushed off, roughly torn (ideally a mix of wild, chestnut and button)
  • 2 sprigs of rosemary, leaves only, roughly chopped
  • 1 x 390 g (13 3/4 oz) tin of green lentils in water, drained and rinsed
  • 1/2 lemon, zest and juice
  • 1 teaspoon salt
  • 100 g (3 1/2 oz) spinach, washed and drained
  • 2 eggs
  • 4 tablespoons finely grated Parmesan

Substitutes

–Rosemary – sage, tarragon, thyme

–Green lentils – cooked puy lentils, cooked pearl barley, cooked spelt, cooked brown rice

–Parmesan – pecorino, feta, goat’s cheese, mature Cheddar, halloumi

–Walnuts – almonds, hazelnuts, pecans

Method:

1. First, heat two tablespoons of oil in a large non-stick frying pan (skillet) over a medium heat. Add the garlic and, stirring regularly, fry for one to two minutes until golden and fragrant. Take care not to burn the garlic or it will become overly bitter. Transfer the garlic to a small bowl and set aside.

2. Next, increase the heat to high and add one tablespoon more oil. Add the mushrooms and cook for four minutes, or until browning and catching at the edges. Stir in the rosemary, fry for one to two minutes until crisp and fragrant. Stir in the lentils, lemon juice, salt and spinach until wilted. Add a few splashes of water if the pan contents look a bit dry.

3. Heat one tablespoon of oil in another non-stick frying pan over a high heat. Crack in the eggs and fry for one to two minutes until crisp on the base but still with a runny yolk, or to your liking.

4. Divide the mushroomy-lentils between two plates. Top with a fried egg and the reserved crispy garlic. Sprinkle over the Parmesan and the zest of the remaining lemon half.

More Healthista Content:

Can’t lose belly fat? This trainer says your hormones could be to blame

Self-isolation – 7 steps to make your home a feel good space

50 supplements these health experts take themselves

30 day fat-burning home workout challenge

Suicide prevention how to help someone who is suicidal FEATURED

Suicide prevention: how to help someone who is suicidal

Posted on | by Healthista

For Suicide Prevention Day, founder of the Suicide Crisis Centre Joy Hibbins writes exclusively for Healthista on how to help someone who is suicidal

Suicide is a significant public health issue that isn’t going away any time soon, with more than one in 20 people attempting suicide at some point in their lives.

Each year, more than 6,000 people across the UK and Republic of Ireland take their own life, and tens of thousands more attempt suicide.

more than one in 20 people attempting suicide at some point in their lives

Indeed, according to Samaritans, in the UK suicide rates among young people have been increasing in recent years with the suicide rate for young females now at its highest rate on record.

Some people who consider suicide may hint or disclose to friends or relatives that they intend to take their own life. Other people who are feeling suicidal might not mention it at all or give any indication.

sad-lady-crowching-what-not-to-say-to-someone-who-is-suicidal-by-healthista.com

In 2012, Joy Hibbins tried to take her own life – twice.

The available suicide services and helplines didn’t work for her and it was clear that something very different was needed, so she set up the Suicide Crisis Centre.

The main aim was to support people who were not accessing services, who had disengaged from mental health services or had found them unhelpful. Since then, the centre has achieved a zero suicide rate, with no client under their care dying.

In 2012, Joy Hibbins tried to take her own life – twice

‘It can be very difficult to know whether someone you care about is feeling suicidal. A person who is at risk can be extremely good at covering it up,’ explains Hibbins.

‘However, if someone you love seems low in mood or depressed, it’s important to ask the right direct questions to find out the level and immediacy of the risk’.

There is no evidence to suggest that asking someone if they are OK will make them feel worse. Talking about these things can help.

Hibbins reveals what you should say – and not say – to someone who is suicidal…

4 potentially life-saving questions to ask:

#1 Are you feeling suicidal?

Don’t be afraid to ask this, then move on to the questions below.

#2 Have you thought about how you would do it?

You need to know whether they have thought about a method already, because this shows they are further along in their plans. If they say yes, then ask:

#3 Do you have it already?

Or ask if they have thought about where they would go, if they specify a location for a suicide attempt. Then ask:

#4 When are you planning to do it?

This tells you how immediate the risk is. If it’s today, the quickest way to get help is to take the person immediately to an Accident and Emergency department at the local hospital.

Or call 999 or 111 if you cannot take them there yourself.

Woman comforting depressed friend suicide prevention

Giving support: what’s helpful, what’s not

Let them know how much they matter to you

And how much their survival matters to you and to everyone that cares about them.

A person who is feeling suicidal may be depressed and this distorts their thinking. They may feel that they are a burden and that people would be better off without them. This is wholly inaccurate, of course.

Emphasise all the things that make them unique and special

Including all their good qualities, their personality traits – the things they contribute to the world. All these would be lost, if the person died.

A person who is depressed will often feel they are entirely worthless. They may no longer be able to see anything positive in themselves and what they bring to the world. You can help them to see how much they matter.

Let them know you are there for them and that you want to help and support them

You may fear that you don’t know the right things to say. You may fear that you’ll say the wrong things. The most important message to give to the person is that you care, and that you want to help.

If you make the occasional unintentional unfortunate remark, it will be heard in the much wider context of a person who is really trying to do their best for the person.

Encourage them to seek other help with your support

Offer to call their GP. Call a GP or a crisis service yourself, if they feel they can’t or if they don’t want to. If you feel overwhelmed and don’t know what to do, call the NHS number 111 and seek their advice.

At our Suicide Crisis Centre we often receive calls from people who want advice on what to do.

It’s understandable that you might feel afraid in this situation. But please don’t let your fear make you avoid asking the right questions about suicide risk or deter you from trying to help.

Depressed sick woman suicide prevention

4 things NOT to say

#1 It’s unhelpful to minimise the situation or to play it down

Take it extremely seriously, always, when someone says they are feeling suicidal.

#2 ‘It will get better’ or ‘You’ll be all right’

It can sometimes be hard for a person to hear the words ‘It will get better’ or ‘You’ll be all right’ because it may be impossible for them to envisage that, in the midst of deep depression.

It can often be more helpful to let them know you empathise with their situation: ‘I can hear how extremely low, depressed or distressed you are feeling’.

#3 Please don’t comment that it is selfish to feel this way

A person who is feeling suicidal is in deep emotional pain. They are thinking in a way they would not think if they were well or if they were not highly distressed. They are not themselves at this point.

#4 The phrase ‘Stay strong’ can be unhelpful, too

It implies that feeling suicidal may be ‘weak’. It is not about strength or weakness. Every one of us has a limit to what we can endure.

A suicidal crisis can happen to any one of us. It takes huge courage to say that you are feeling suicidal and to seek help. We should be emphasising that.

joy-hibbins-for-media-1Joy Hibbins is the Founder and CEO of a charity (Suicide Crisis) which runs a Suicide Crisis Centre in Gloucestershire.

For information about the Crisis Centre phone 07975 974455 or visit suicidecrisis.co.uk

Relevant Healthista Content:

6 celebs who are changing the way we view depression

Is your Instagram making you ill?

Healthista Content you may also like:

This 10-minute meditation for depression will lift your mood fast

15 daily self-care tips that help depression

8 really easy things this psychotherapist does to stay calm

What’s really causing your mood swings?