Gut Health Blog

March 24, 2024

Can Diet Help Relieve Hay Fever?

Spring is here which means seasonal allergies are too! Tree, grass, and weed pollen make life miserable for millions of hay fever sufferers every year, causing sneezing fits, sore throats, and stuffy noses. Antihistamine drugs may help but often have side effects like drowsiness. But what about food? Can diet help relieve hay fever?

 

What Is Hay Fever?

Hay fever, or seasonal allergic rhinitis as it is officially known, occurs when your immune system reacts to pollen from grasses, trees, flowers, and weeds.

The pollen irritates the lining of your nose, eyes, and throat, causing immune cells to release histamine and other inflammatory chemicals. This leads to itching, swelling, and irritation.

Typical hay fever symptoms include:

    • Sore throat.
    • Tickly cough.
    • Runny or blocked, stuffy nose.
    • Itchy, watery eyes.
    • Sneezing.
    • Headache.
    • Mucous in your throat.

 

When Is Hay Fever Season?

Hay fever season starts in late Winter / early Spring when the tree pollens appear. This is soon followed by grasses in late Spring and early Summer and weed pollen in Fall. Spring and Fall are often peak seasons for seasonal allergic rhinitis, although pollen levels vary according to your location and climate.

 

Who Is Prone to Hay Fever?

Anyone of any age can suffer from hay fever. Some people grow out of their childhood hay fever and no longer experience any symptoms as an adult. Others develop it for the first time in their twenties or thirties, or even later. Many women start with seasonal allergic rhinitis and other allergies during menopause when hormone changes affect immune and gut health.

 

How Long Does Hay Fever Last?

This varies from person to person. If you are only sensitive to one type of pollen, your symptoms will subside when that pollen level drops. If you are sensitive to several types of pollen your symptoms can potentially last from late Winter through to Fall.

 

Why Is My Hay Fever So Bad All of a Sudden?

There are several reasons why seasonal allergies can suddenly get worse.

Stress has a major impact on immune health. If you are under a lot of stress, your immune system may not work as effectively.

Illness and infection can affect the membranes lining your nose and throat and leave you more sensitive to pollen.

Location change. If you’ve moved to a different city or even a different part of the same city, the pollen levels may be higher than where you lived before.

Air pollution from traffic fumes can make hay fever worse for some sufferers.

Weather patterns affect pollen levels. A mild winter followed by a cool spring and a sudden burst of warmth in early summer can trigger a pollen burst that can worsen symptoms.

 

Can Diet Help Relieve Hay Fever?

Yes! Adopting an anti-inflammatory diet and lifestyle can be hugely beneficial for managing seasonal allergic rhinitis. The clue here is in the name of the condition. The word “rhinitis” translates as “inflammation of the nose,” meaning the membranes lining the nose are inflamed.

The Eat Burn Sleep anti-inflammatory diet and lifestyle program minimises inflammation by supporting gut and immune health. These two systems are intrinsically linked because so much of your immune system resides in the gut.

Alongside these immune cells, your gut microbiome is also hard at work supporting immunity. It helps to regulate immune responses and inflammation and communicates with other microbiomes in the body, such as the oral and nasal microbiomes.

Research shows that people with allergic rhinitis have an altered microbiome in the nasal passages which may be associated with inflammation (Chen et al, 2022). As we can’t micromanage individual bacteria within a microbiome, it’s important to create the right environment for beneficial species to thrive. Following an anti-inflammatory diet and lifestyle is the ideal way to do this. I suggest the 6-Week Reset as the place to start – it has all the meal plans, food lists, and guidance you need to begin your anti-inflammatory journey.

 

Here’s what EBS Member Eleonora has to say about the program:

I’m in the sixth week of the Six Week Reset and I cannot thank Yalda enough for the EBS lifestyle. During the last two years, I’ve struggled a lot with various issues like bloating, being overweight, psoriasis, thyroid malfunction, and acne, but now I’ve found the lifestyle that is the answer to all my problems.

I finally started losing weight, changing my body composition, feeling energetic all day long, less bloated, fewer cravings in my PMS phase, and still counting the benefits!

This lifestyle completely switched my body and my mind, and I cannot live without all the specialized advice I can find on the EBS platform anymore. Again, thanks Yalda for your great work!

Want to know more about Eat Burn Sleep? You can take a sneak peek around the platform here and check out our membership options here.

 

And you might also like to read:

The Anti-inflammatory Diet and Lifestyle

Does Sleep Help With Inflammation?

What is Gut Health?

 

Here’s to a happy and healthy hay fever season,

Yalda x

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March 17, 2024

Habit Stacking – The Key to Making Your Health Habits Last

Have you heard of habit stacking? It’s a way of making positive changes to your life by adding a new habit to one that is already established. But is there any evidence behind this technique? And how do you get started?

 

What Are the Benefits of Habit Stacking?

Habit stacking is a popular method for supporting sustainable behavior change. The author S.J. Scott is credited with coining the term for his 2014 book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less. It is now recommended by health professionals all over the world, including the American Heart Association and the American Institute for Cancer Research.

The habit stacking technique helps you embed new healthy habits into your daily routine in a manageable, sustainable way.

Making changes to your diet and lifestyle isn’t always easy! Many people give up because they try to change too many things at once. This can feel overwhelming, especially if you already have a lot of demands on your time. It’s far easier to add one new habit at a time and attach it to something that is already part of your routine.

 

How Do I Start?

First, make a list of all the changes you would like to make in your diet and lifestyle. Get everything down on paper – big ideas, small ideas –  then highlight the ones that are most realistic for you right now.

For example, you might want to run a marathon but realistically, you don’t have enough time for long training runs. However, you could fit in three shorter runs each week, so you could add that to your list.

Once you have your ideas organized, decide which one is your top priority. This is the first one to stack.

There are 3 ways to habit stack.

  1. Pairing is when you add a new habit to a fun activity you already do. For example, if you plan to meditate more often, you could listen to a guided meditation while enjoying your morning coffee.
  2. Make a chain: Link your new habit to something you repeatedly do. Want to drink more water every day? Keep a small glass by your kitchen sink and top yourself up every time you wash your hands during the day.
  3. Sequence: Add your new habit to an established sequence of events. Think about the small routines you have every day, such as having a shower, cleaning your teeth, and getting dressed. Or coming home from work, getting changed, and having a snack.

 

Add your new habit into one of these routines. For example, if you have a new vitamin pill, keep the bottle next to your toothbrush and take it when you clean your teeth. Need to add a stretch routine into your day? Keep your yoga mat by your after-work clothes and do the stretches before having a snack.

person pouring a glass of water for a new habit

What is the Evidence for Habit Stacking?

Scientists have known for decades about the benefits of habit formation for promoting health changes (Gardner et al, 2012). Making small, consistent changes that are linked to other external cues (i.e. other habits or behaviors) enables your brain to quickly form new connections in the areas associated with learning and behavior.

This plays out in the research too. One study compared a control group with participants who were given simple diet and activity suggestions for weight loss. The group with the new habit suggestions lost an average of 2kg over 8 weeks compared to 0.4kg in the control group (Lally et al, 2008).

 

Habit Stacking and the Eat Burn Sleep Lifestyle

The Eat Burn Sleep approach is perfect for habit stacking. Each part of the program comes with meal plans and food lists, plus recipes, guided meditations, movement videos, and health Masterclasses.

It is designed with busy people in mind as I know only too well what it’s like to juggle work, family, and health issues. Too often our health is the thing that suffers and I don’t want that to happen to you.

cup of herbal tea and a napkin that says build good habits

Here are some of the incredible, life-changing results our Eat Burn Sleep members enjoy…

“I have been following the EBS lifestyle and wanted to thank you for all your work in creating this program – it has been life-changing for me.

I have ulcerative colitis, and I have never gone this long without a flare-up. I also travelled to America at the end of last month and for the first time in 5 months managed to travel without any bleeding.

My other half has been following along with me and he has lost almost 2 stone in under 7 weeks.

I can’t believe the improvements in my energy, sleep, and skin.”

Claire

 

Start making your healthy habit ideas a reality today. Check out our membership options here and begin your journey to optimum health.

 

You might also like to tune into these podcast episodes:

Mindset Tips for Long-Term Health

Finding Self Love

And enjoy these articles:

Financial Wellness with The Dura Society

A Compilation of 5 Incredibly Nutritious Healthy Food items

 

Happy habit stacking!

Yalda x

 

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Interview with Beyond Luxury | Beauty Isn’t What We’ve Been Told

Festive Recipes for Gut Health

Best Exercise to Lose Belly Fat Quickly

March 10, 2024

How Does Sleep Help With Inflammation?

Are you sleeping well? This is a question I ask my executive coaching clients, and the answer is frequently no! Modern life is full of things that disrupt sleep. Eating ultra-processed foods, scrolling social media, late-night Netflix, lack of exercise –  it’s little wonder that people are struggling to sleep. And yet sleep is critical to health especially if you are dealing with an inflammatory condition. So, how does sleep help with inflammation?

 

Sleep and Inflammation

Your body does a great deal of cellular repair work while you sleep. If you don’t get enough sleep, this healing work is compromised.

There are 4 stages of sleep in each sleep cycle, and we go through several cycles each night.

Stage 1 is the first stage of non-REM (Rapid Eye Movement) sleep. It is a light sleep that lasts a few minutes as the body and brain start to relax and wind down.

Stage 2 is the next phase of non-REM sleep during which our core temperature drops, muscles relax, and heart rate and breathing slow down.

Stage 3 is deep non-REM sleep. This is the deep, restorative sleep that allows the body and mind to heal, repair, restore energy, and consolidate memories. This is the most important stage of sleep for optimum health and managing inflammation.

Stage 4 is REM sleep. Brain activity picks up and we may experience vivid dreams. REM sleep is thought to be essential for healthy brain function and processing information.

Studies show that sleep loss and disrupted sleep lead to raised levels of inflammatory mediators (Dzierzewski et al, 2020) which are linked to the development of chronic conditions and metabolic disorders like Type II diabetes and cardiovascular disease (Mullington et al, 2010).

In turn, the pain and discomfort of chronic inflammatory disorders can interrupt healthy sleep patterns, leading to a negative spiral of poor sleep and further inflammation.

Chronic low-grade inflammation is an underlying factor in so many conditions. From obesity and weight gain to depression, fertility problems, and thyroid issues, tackling inflammation is the secret to optimum health and vitality.

 

Sleep and Gut Health

At Eat Burn Sleep we recognise just how important gut health is for overall health and wellbeing. Your gut microbiome influences almost every aspect of disease and constantly communicates with your brain and immune system.

Messenger molecules produced by gut microbes help to regulate your sleep-wake cycle, the internal 24-hour clock that determines when you are asleep or awake. If the balance of microbes in the gut is disturbed – we call this microbiome dysregulation – it can interfere with healthy sleep patterns and promote a state of inflammation.

These microbes also produce some of the neurotransmitters that help you sleep. For example, over 90% of serotonin is produced in the gut and it is serotonin that converts to melatonin, the sleep hormone.

GABA (gamma amino butyric acid) is another important hormone. It has a calming effect in the central nervous system helping you wind down and relax. If the microbiome is out of balance, it struggles to produce enough of these vital neurotransmitters.

Nutrition and Sleep: An Anti-Inflammatory Approach

The evidence is clear: an anti-inflammatory diet that supports a healthy and diverse gut microbiome is vital for managing sleep problems.

The EBS program is acclaimed by healthcare professionals worldwide. Each stage of the program includes recipes, meal plans, exercise and movement videos, guided meditations, and access to health Masterclasses. We are a supportive community, here to help you eat well, sleep well, move well, and be well!

 

This is what some of our members have to say:

“It is an amazing platform that I joined in 2020! Well substantiated with research, it links a lot of illnesses to inflammation and has helped thousands of people to educate themselves and change their lifestyle, lose weight, and heal from various conditions!

I always go back to her recipes, medication advice, and personalized advice.

Her food lists are a great way to keep healthy. I love Yalda and EBS!”

Joanna

 

“The EBS platform has been like a mentor, coach, and friend.

Always by my side, whether it’s in my kitchen, on my exercise mat, during conversations with friends and family, or even during my walks. I smile every time I hear you say “Hello everyone” and know I’m in good hands.

I have more energy and motivation, I’m less bloated, and I notice my emotions are less affected by my hormones.

Your platform is easy to navigate and allows me to follow the lifestyle with relative ease.”

Kris

 

The EBS program is proven to relieve a huge range of health conditions and can help you enjoy the deep, restorative sleep you need.

Find out more about our membership options here. I recommend starting with the 6-Week Reset as the best way to begin your journey to better sleep, health, and vitality.

 

Enjoyed This Article? You Might Like:

Using Sounds to Calm Your Mind – on the Anti-Inflammatory Pioneer’s Podcast

Monday Motivation – Sleep Function and Tips video

Worst Foods for Gut Health

 

Sweet dreams,

Yalda x

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Interview with Beyond Luxury | Beauty Isn’t What We’ve Been Told

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March 05, 2024

Financial Wellness with The Dura Society

My interview with The Dura Society: Financial Wellness and the Power of a Positive Mindset

Hi Everyone,

I hope you enjoy this interview I did with The Dura Society.  In it, I share details about my career, my mindset, my daily routine, and my thoughts on financial wellness and the power of having a positive mindset.

Here is a little taste of what we covered. You can read the full interview on The Dura Society website.

Tell us a little bit about yourself and your life.

I am half-Moroccan and half-Persian (Iranian), and I grew up in Morocco until when aged 12 I moved to France. I received a Master’s degree from EDHEC Business School in France before moving to London to do a postgraduate in accounting and finance at the London School of Economics. My personal health journey led to my groundbreaking research into chronic inflammation and gut health. My passion is to inspire and educate others so that we all live our best lives, with more autonomy over our diet and lifestyle choices, for long-term physical and psychological benefits. I love visiting new places with my two boys, eating out with friends, and taking my Dachshund, Daphne, for walks around Hyde Park.

 

Your background is in finance, how did this help you in building your business? 

I like numbers, and having a finance background, although mine was not corporate finance but the capital markets, helped me keep on top of my costs and make sure that I was profitable early on. I have managed to develop my business without raising funds, and whilst keeping a strong identity without compromising my values.

 

What do you enjoy most about your work?

The best part about my work is helping others. After going through such a difficult time in my life, I felt that I had been robbed of those precious years when my children were young. When I started helping people or whenever I saw somebody feel better, I kept thinking that was my return on investment or, rather, my return on suffering and that the suffering that I had been through was not in vain if I was able to help others.

 

Can you tell us about the anti-inflammatory approach you have to skincare?

Skin is our biggest organ, I can see that when I stick to the Eat Burn Sleep lifestyle and to the green food lists 80% of the time, people tell me I’m glowing. I notice I have fewer fine lines and bouncier, fresher skin. I am someone who suffers from melasma, which flares up when I’m eating inflammatory foods, have a lack of sleep, or if I’m stressed. It fades when I’m being good. I like to have a natural approach to skincare. I like using a lot of oils and massage my face, but what I put in my body is more impactful than what I put on my skin.

 

Describe your relationship with money and personal finance in three words.

Money is freedom.

 

What does Wealth mean to you?

Being healthy.

 

How do you manage your day-to-day money?

I like to be cautious. I enjoy myself, and I treat myself to nice things, but I’m always on the cautious side.

 

What have been your main resources for developing your confidence with money? 

Not making a big deal out of it. Money flows. Be generous, know to give, and it comes back to you. Money is like energy. You need to give and be able to receive.

 

What was your first investment, and where is it now?

Art. My family is very much into art and I’ve always bought art from a young age and it has done well, though when I bought my first art I didn’t think of it as an investment. I bought it because I loved it.

 

What long-term investments have you made?

Property and some early-stage investing in various companies.

 

What is your number one financial priority?

I have two things. On the one side, there is wealth preservation with my capital, and on the other side, there is growth and risk through my businesses.

 

What was your first job?

I worked as a sales assistant in a clothes shop in France when I was in my 20s, and that is the best thing that’s happened to me from a career standpoint. I was treated quite badly by the shop manager and the clients. It made me realize how lucky I was that my parents could afford to send me to good schools and how lucky I was to study where I was studying. It made me so grateful for my first job when I enrolled in the graduate program at Deutsche Bank.

 

What is the most important life lesson you have learned?

The most important life lesson I’ve learned from my story of struggle is that no matter what I’m faced with in life, I have to come with a positive mindset. I always tell myself: “I can handle this, I will be fine”. It’s a positive warrior state of mind.

 

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March 03, 2024

Endometriosis: Which Diet Is Best?

Are you one of the millions who suffer from the chronic inflammatory condition endometriosis? Do you struggle to know which diet is best?

The Office on Women’s Health estimates that 6.5 million American women aged 15-44 are affected by the condition. But with an average diagnosis period of 7 years, this figure is likely to be much higher.

There is currently no known cure for endometriosis and mainstream medical care focuses on hormonal contraceptives and surgical options. These methods fail to acknowledge the influence of food, movement, and lifestyle on hormone health. So, what is endometriosis, and which diet is best?

 

What is endometriosis?

Endometriosis is a chronic inflammatory condition where cells similar to the ones lining the womb (endometrial cells) grow elsewhere. They can grow anywhere in the body including the lungs, brain, bowel, bladder, and digestive tract.

Each month these cells follow the same pattern as regular cells lining the womb. They grow, break down, and bleed. But unlike normal endometrial cells that leave the body via menstruation, the blood from these cells has nowhere to go. This can lead to the formation of painful cysts, scar tissue, and adhesions (tissue that binds organs together).

 

What causes endometriosis?

Doctors still do not know exactly what causes endometriosis but there are several theories:

Immune dysregulation: Immune cells fail to recognize and deal with the cells growing outside the womb.

Genetic predisposition: Endometriosis can run in families and there may be a genetic heritability factor to the condition (Nouri et al, 2010).

Retrograde menstruation: Menstrual blood may flow into other parts of the body and deposit womb cells.

woman holding a model of a uterus

Symptoms of endometriosis

The main symptom of endometriosis is pain which can be felt in the pelvic area, the groin, the lower abdomen, and the lower back.

Other symptoms include:

Dysmenorrhea (menstrual cramps)

Heavy or irregular bleeding

Pain during sex

Gastrointestinal disturbances such as bloating, constipation, diarrhea, nausea, and vomiting

Pain when defecating

Frequent urination and/or pain during urination

 

The driving force behind these symptoms is chronic inflammation and excess amounts of estrogen, produced by the endometrial tissues (Bulan et al, 2019).
woman clutching her stomach

 

Dealing with “endo belly”

“Endo belly” is the tight, bloated abdomen endometriosis sufferers experience during their monthly cycle. It can be accompanied by pain, wind, or changes in bowel habits. The bloating may get worse just before a period when hormone levels peak.

The best way of dealing with endo belly and the many other symptoms of endometriosis is through food and lifestyle changes.

What you eat and how you live influences your hormone health every single day.  If you want to drive down excess estrogen and be free of inflammation you need to live more harmoniously with your hormones.

 

Which diet is best for endometriosis?

We believe the most effective approach for managing endometriosis is an anti-inflammatory diet that supports gut health and liver function.

This approach addresses the underlying causes of endometriosis:

Inflammation: Endometriosis is characterized by painful, inflammatory symptoms. A typical Western-style diet rich in ultra-processed foods and low in fiber and antioxidants will fuel this inflammation and make your symptoms worse.

Estrogen excess: Estrogen needs to be detoxified through the liver and excreted via the gut. The gut microbiota contains a special subset of bacteria called the estrobolome which is responsible for processing estrogen. If the estrobolome is disrupted it can recycle old estrogen back into circulation, adding to the overall hormone imbalance.

Jiang et al (2021) show that endometriosis is associated with gut microbiome disturbances which in turn lead to immune dysfunction and further inflammation. This two-way connection between endometriosis and the gut microbiome must be addressed with diet to help reduce inflammation and optimize microbial balance.

 

Why the EBS diet and lifestyle is best for endometriosis

At EBS we believe in a whole-body approach to managing endometriosis. Our programs encompass foods, movement, and meditation, to support health holistically.

The EBS platform is used and prescribed by healthcare professionals worldwide for endometriosis and other chronic inflammatory conditions. It treats inflammation at a systemic level, supports optimum hormone balance, and reduces pain where needed.

 

This is what some of our  EBS members with endometriosis have to say:

“Just finished Week One and I feel great already. The main reason I’m following the EBS lifestyle is suffering endometriosis. I lost 1kg on Week One and feel less bloated. Overall, I think mentally I feel better as well!!”

Niloofar

 

“I have some great news that I wanted to share with you. My endometrioma finally started to shred one year after the diagnosis, and after joining the EBS, it was stable, and I thought it was never going to shred.

In February 2022 it was down by 1.5cm, and now it is down by 2.5cm! I couldn’t believe my doctor! I thought that surgery was the only way to get rid of it!

I am so happy that I finally see the healing. The brain is incredible.

I believe reducing stress, body mobility, and whole foods are keys to sustainable health.”

Safae

 

Ready to be free from the pain and bloating of endometriosis? Join Eat Burn Sleep today and get started on your path to a pain-free life. Take a sneak peek around the platform here and check out our membership options here.

 

And you might also enjoy:

The Anti-inflammatory Diet and Lifestyle

Women’s Pelvic Floor Health – Podcast

Worst Foods for Gut Health

 

Wishing you well,

Yalda x

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Interview with Beyond Luxury | Beauty Isn’t What We’ve Been Told

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February 25, 2024

Heart Health: Do You Have a Heart-Healthy Lifestyle?

Heart disease is the number one cause of death worldwide. Nearly 18.6 million people died from cardiovascular disease in 2019, yet most cases are preventable. Along with Type 2 Diabetes, cancer, and obesity, heart disease is one of a growing number of non-communicable diseases that can be prevented through diet and lifestyle changes.

Here at Eat Burn Sleep we firmly believe in the power of an anti-inflammatory lifestyle and the benefits it has for heart health. But do you have a heart-healthy lifestyle?

 

What is heart disease?

Heart disease or cardiovascular disease as it is better known is the collective name for conditions that affect the heart and circulatory system. Some of these conditions are congenital and people are born with them, while others can be triggered by diet, stress, and lifestyle.

Heart disease includes:

  • High blood pressure (hypertension)
  • Coronary Artery Disease: This includes arteriosclerosis (hardening of the arteries) and atherosclerosis, where arteries are blocked by fatty deposits.
  • Cardiomyopathy – weakening of the heart muscle
  • Stroke
  • Irregular heartbeats (arrhythmias)
  • Angina
  • Heart failure

 

How do I know if I am at risk of heart disease?

Heart health research reveals 5 major risks for cardiovascular disease:

Chronic inflammation: We all need to have some level of inflammatory response to illness and injury as this is part of a normal and healthy immune reaction. However, chronic or systemic inflammation is harmful to health and linked with a wide range of conditions including heart disease.

Metabolic issues like obesity, insulin resistance, Type 2 diabetes, high blood pressure, and poor cholesterol balance (too much LDL cholesterol and not enough HDL cholesterol).

Smoking.

Lack of physical activity.

Diets that are low in fiber, good fats, fruits, and vegetables, and high in Ultra Processed Foods, refined sugar,  and unhealthy fats.

Genetic predispositions – remember though that genes can be “switched on” by lifestyle factors and inflammation.

 

Menopause and heart health

The risk of heart disease increases greatly after menopause when estrogen levels are much lower. This is because estrogen supports heart health in several ways (Ryczkowska et al, 2022):

  • Keeps blood vessels supple and flexible so they can respond to changes in blood pressure.
  • Regulates cholesterol levels.
  • Decreases the risk of blood clots.
  • Provides antioxidant protection against inflammation.
  • Supports energy production in heart muscle cells.

 

The earlier menopause occurs, the greater the risk of developing heart disease.  This is important for women who go through menopause before the age of 40 and for Black and Hispanic women as research shows they may reach menopause earlier than white, Japanese, and Chinese women (Harlow et al, 2022).

But no matter what your age or ethnicity, there is so much you can do with an anti-inflammatory diet and lifestyle to mitigate this risk! To find out more see my Perimenopause and Menopause video where I explain in detail how the EBS approach can help manage the effects of menopause.

 

What is Heart-Healthy Living?

Heart-healthy living involves recognizing and understanding your risk of heart disease and taking positive steps to reduce this and improve your health and well-being.

The idea of heart-healthy living is built into everything we do at EBS. Tackling chronic inflammation with diet and lifestyle changes addresses several key risk factors for cardiovascular disease.

Diet

The EBS Food Lists and meal plans are built around colorful, tasty, anti-inflammatory foods. They support gut health and a healthy immune response and address the nutritional imbalances that are at the root of metabolic issues like Type 2 diabetes and insulin resistance – key risk factors for heart disease.

Specific fruits and vegetables are part of our Food Lists for two very important reasons. Firstly, they contain natural anti-inflammatory phytochemicals, and secondly, they are natural modulators of proinflammatory gene expression (Zhu et al, 2017). This means they can influence gene expression and literally “turn off” pro-inflammatory genes.

To help you incorporate these foods into your daily life we have meal plans and over 330+ recipes to choose from.

 

Physical activity

At EBS we believe movement is key to healthy longevity. We have a library of 180+ different anti-inflammatory movement videos designed to fit into even the most hectic of lifestyles. These videos help with healthy circulation, body composition, weight balance, physical strength, and mental resilience. Above all, they are the perfect antidote to a sedentary lifestyle!

And it’s not just food and movement. Mental well-being and stress management are crucial for managing inflammation and living a heart-healthy lifestyle. In EBS you will find guided meditations for mental health and a series of Masterclass sessions to inform and inspire.

Remember, conscious effort combined with science is powerfully effective in the fight against heart disease.

Want to know more about Eat Burn Sleep? Take a sneak peek around the platform and check out our membership options here.

 

And you might also like to read:

How Do You Reduce Your Cholesterol?

The Anti-inflammatory Diet and Lifestyle

10 Reasons to Walk

 

From my heart to yours,

Yalda x

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Yalda Alaoui

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Interview with Beyond Luxury | Beauty Isn’t What We’ve Been Told

Festive Recipes for Gut Health

Best Exercise to Lose Belly Fat Quickly

February 18, 2024

Raynaud’s Awareness Month

February is Raynaud’s Awareness Month. Raynaud’s (pronounced Ray-nodes) disease is a painful circulatory problem that affects around 10 million people in the UK. Like many conditions that are linked to autoimmunity and inflammation, it affects more women than men, often appearing before age 30.

Raynaud’s Awareness Month aims to raise the visibility of this condition and help people access support and resources to manage symptoms.

The classic signs of a Raynaud’s attack are:

    • An extreme reaction to cold and changes in temperature that cause small blood vessels in the extremities (fingers, toes, ears, nose, lips, and even nipples), to constrict.
    • The affected areas turn blue, purple, or white, and feel cold and numb.
    • Pain or tingling which can get worse as the circulation returns.

Once an attack subsides and blood flow returns, the affected areas regain normal color and sensation.

Emotional stress is another common trigger for these attacks, while caffeine, alcohol, and certain medications can make symptoms worse.

What causes Raynaud’s?

There are two forms of Raynaud’s:

Primary Raynaud’s (often called Raynaud’s disease) is the less serious form, affecting the majority of sufferers.  Most people with this condition have no other problems associated with the disease and can manage their symptoms themselves.

Scientists are yet to uncover the cause of Primary Raynaud’s. Normally, when the body feels cold, it diverts blood from the extremities toward the heart and vital organs. With Raynaud’s, this response is heightened, making the blood vessels in the extremities contract faster and tighter than normal. The symptoms can also be triggered by emotional stress, which suggests a link with the “fight or flight” sympathetic nervous system response.

Secondary Raynaud’s (also known as Raynaud’s Syndrome or Phenomenon) is caused by another condition. This is usually scleroderma, rheumatoid arthritis, or lupus – inflammatory conditions that affect connective tissue in the body. Other causes of Secondary Raynaud’s include smoking, repetitive vibration injury, and arterial diseases.

This secondary form requires regular careful monitoring by a healthcare professional in case there are complications such as skin ulcers or gangrene.

 

Is there a genetic link?

This question remained a mystery until a recent study (Hartmann et al, 2023) identified two genetic variants associated with Raynaud’s disease.

These are:

– The alpha-2A-adrenergic receptor for adrenaline (ADRA2A)

– The IRX1 gene.

Both of these genes influence blood vessel contraction, particularly in small blood vessels.

How these genetic variants become activated is the next part of the mystery to unravel but we already know that diet and lifestyle play a big role in genetic expression.

 

How to manage Raynaud’s Disease

There is no known cure for Raynaud’s and mainstream medical treatment options are limited. Most sufferers learn to cope with their attacks and avoid situations that may make their symptoms worse.

Practical tips include:

  • Wearing layers of warm clothing.
  • Drinking hot or warm drinks instead of cold.
  • Getting regular exercise.
  • Regular relaxation. This is vital for downregulating the “fight or flight” response and promoting inner calm. Deep relaxation places the body into the “rest, digest, heal, and repair” state which can help deal with the impact of any emotional triggers.

 

Can an anti-inflammatory diet help Raynaud’s?

An anti-inflammatory diet and lifestyle like the Eat Burn Sleep (EBS) approach is a great option for managing symptoms – especially Secondary Raynaud’s caused by inflammatory conditions. Research consistently highlights the benefits of foods and nutrients in managing inflammatory conditions like rheumatoid arthritis and autoimmune issues.

The Bupa Global-approved EBS program is safe, natural, and evidence-based. Health professionals all over the world use it with their patients every day.

The EBS lifestyle is a holistic approach to care, covering diet, lifestyle, mindset, movement, relaxation, and sleep support. We firmly believe all of these factors are needed to achieve optimum health.

When managing Raynaud’s for example, our recommended foods include warming herbs and spices like ginger, turmeric, cinnamon, nutmeg, and black pepper. They form a key part of the EBS Anti-Inflammatory Food Lists and recipes. These foods can benefit circulation and tackle the root causes of inflammation.

Our library of movement tutorials is suitable for all levels of ability and can easily fit into your day no matter how busy you are. Our meditation and mental wellness videos will help you relax and build resilience to everyday stresses that may trigger your Raynaud’s.

Find out why anti-inflammatory foods and stress management are so important in the EBS lifestyle with my podcast episodes:

Anti-inflammatory Lifestyle

Unstressable

The Mediterranean Diet

And you can also dive into these articles:

Signs of inflammation that may surprise you

How to reduce inflammation

 

If Raynaud’s is affecting your life, act now! Check out our membership options here and begin your journey to optimum health.

Wishing you well,

Yalda x

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February 11, 2024

Recovering from Cancer

I am continually amazed by the incredible cancer testimonials we receive here at Eat Burn Sleep from members who are recovering from cancer. From breast cancer and squamous cell carcinoma to positive pap-smear tests and pre-cancerous cervical cells – our EBS members are seeing fantastic results.

One of my favorites is from Wilma, who used the EBS program while undergoing treatment for breast cancer.

This is Wilma’s story about recovering from cancer.

Recovering from Cancer – Wilma’s Story

Wilma had been an EBS member for four years, using the program to manage her Irritable Bowel Syndrome before she discovered a lump in her right breast. Medical investigations led to a triple-negative breast cancer diagnosis and an aggressive program of 16 chemotherapy sessions, surgery, immunotherapy, and radiation. This level of treatment puts a huge strain on the body and can be incredibly difficult to manage.

Fortunately, Wilma was already in a good place, having used the EBS plan for several years.  This meant her liver and gut health were in a really good place, and able to handle the strong treatments.

After her diagnosis, Wilma immediately began to follow the Week 1 Lifestyle recommendations and added in all the cancer-fighting protocols too. These are specific guidelines for anyone who wishes to work on cancer prevention or who is undergoing cancer treatment.

The EBS Cancer Prevention & Recovery Personalized Advice

This covers all aspects of diet and lifestyle including:

  • Cancer promoters
  • Pros and limitations of certain diets
  • Effects of dairy, artificial sweeteners, and processed meats
  • Importance of liver health
  • Specific foods that have anti-cancer properties
  • Foods to include in an anti-cancer diet
  • Example meal plans
  • Meditation and visualization support

Wilma also reached out to the team and hired me as her nutrition coach so we could work closely together on her plan.

As you can see, her results are incredible! Wilma says…

“Yalda and her amazing program helped me so much!

Chemotherapy, though not fun, was not so difficult for me. Having a healthy gut and a liver that does not have to focus on anything other than supporting the body through chemotherapy made a huge difference. All my lab work came out almost normal the entire treatment, and my doctors could not believe how positive I was and how well I felt, even after 6 months of chemotherapy. I was able to continue to work and to work out as much as my body would allow without pushing myself, and this helped me stay strong and healthy.

Yalda encouraged me to maintain positivity, continue to meditate, to add movement (when possible), to eat as clean and healthy as possible (following week 1 of the platform), and to visualize remission daily. She did additional research and was there for me every step of the way.

I am extremely grateful to Yalda and her amazing program and encourage anyone who is diagnosed to follow the Cancer section of the Eat Burn Sleep platform. Do not just follow the food portion, but implement Yalda’s mindfulness, movement, visualization, sleep, and an overall positive outlook.”

The wonderful news is that after all her hard work and treatment, Wilma is now in remission.

She continues to follow the EBS lifestyle to maintain her health and is increasing daily movement to improve her physical strength.

Why the EBS Plan works

The beauty of the EBS plan is that it is holistic, covering food, lifestyle, and mindset. Each one of these factors is a powerful intervention on its own but combined they are phenomenal. Non-communicable diseases like cancer, Inflammatory Bowel Disease, and diabetes require this holistic approach that medication alone cannot provide.

Cancer can develop in any one of us, at any time. According to statistics from Cancer Research UK, 38% of cancers are preventable – which means they are linked to diet and lifestyle factors.

Genetics are linked to cancer of course, but the expression of those genes (epigenetics) is connected to diet and lifestyle. Sustained chronic systemic inflammation can trigger any disease gene expression, including genes linked to cancer (Coussens & Werb, 2002).

For more on the links between inflammation and cancer, check out my article The Dangers of Chronic Inflammation. And you might also enjoy my podcast episodes:

How to Survive Breast Cancer

Heal Yourself With Mushrooms

The best source of treatment for any kind of illness is prevention. An anti-inflammatory lifestyle, such as The Eat Burn Sleep lifestyle, focuses on lowering inflammation, improving gut health, and supporting a healthy, balanced immune response, among many other benefits.

As Sofia, another cancer-care EBS member says in her testimonial:

“I remember my oncologist hematologist scrolling down my blood results and he was amazed & asked me what did I do.

I simply answered saying that I followed an anti-inflammatory lifestyle.”

Check out our membership options here.

Yours in good health,

Yalda x

 

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June 09, 2024

Why Is Fascia Stretching So Important?

Hi Everyone,

Are you caring for your fascia?

Looking after your fascia is vital if you want to be fit and pain-free. If you are unfamiliar with fascia, let alone why fascia stretching is important, this post is for you.

What Is Fascia?

What Causes Fascia Pain?

Symptoms of Tight Fascia

Why is Fascia Stretching Important?

What Does Fascia Stretching Do?

How to ‘Feel’ Your Fascia

Stretch your fascia

What Is Fascia?

Fascia is this amazingly dense, clear, 3-dimensional structure that wraps around your joints, ligaments, muscles, tendons, and internal organs. It is made of collagen and elastin and carries more nerve endings than any other tissue.

Every part of your body has layers of interlacing fascia holding everything in place. It’s like an internal bodysuit holding you together! Without it, you would collapse on the floor.

On a basic level, fascia is a support structure allowing easy movement between your body’s muscular, skeletal, and visceral components. It enables proprioception, your body’s sixth sense of action, coordination, and self-movement.

On a deeper level, it transmits thoughts and feelings through millions of nerve pathways. Essentially, fascia allows the conduction of consciousness throughout your body. If you think it, you will feel it in your fascia.

When your fascia gets tight due to immobility, stress, inflammation, or poor nutrition, it causes pain and tension.

When areas on the body are stressed fascia issues arise

What Causes Fascia Pain?

Fascia pain can be caused by:

  • Inflammatory conditions
  • Inflammatory food
  • Poor nutrition
  • Digestive problems
  • Autoimmune conditions
  • High blood sugar levels
  • Repetitive movements that strain one part of your body
  • The wrong types of exercise
  • Surgery
  • Injuries and old injuries that haven’t healed correctly
  • Working or living in cold environments
  • Sedentary lifestyles – fascia requires movement to work efficiently
  • Physical, mental, and emotional stress
  • Not breathing correctly
  • Infections
  • Poor posture
  • Physical misalignments and imbalances (we often don’t know we have them!)

 

Because of the way fascia stretches and contracts, it’s easy to mistake fascia pain for something else. For example, hip pain may be due to fascia tension in your hamstrings. Or your painful shoulder is sore because your neck fascia is tight.

This is why regular, consistent fascia stretching is so important for your health and well-being.

 

Fascia neck pain

Symptoms of Tight Fascia

Symptoms of tight fascia include:

  • A tender knot
  • A deep, aching pain
  • Tender muscles
  • Muscle weakness
  • Circulatory Issues
  • Swelling
  • Reduced mobility
  • Compression
  • Headaches
  • Poor sleep quality
  • Fatigue
  • Depression

 

The good news is that fascia is self-healing and can reverse any pain and damage with the right stretches.

Fascia issues come through the lumbar

Why is Fascia Stretching Important?

Healthy fascia relies on regular movement, stretching, and good hydration. If you are inactive, don’t stretch enough, or don’t drink enough water, your fascia will become dry, tight, and painful.

Any classic stretch can be turned into a fascial stretch, but they are not the same thing.

An effective fascia stretch involves the right dynamic movement and the correct breathing. It should feel good, but it shouldn’t be painful. Not too tight, not too loose, and for the right amount of time – but you will feel your point of sensation.

There is an art to movement, which I teach on the Eat Burn Sleep platform. Fascia loves multi-directional movement so I have created a whole range of videos to guide you through fascia stretching.

Stretching your fascia correctly reduces inflammation, strengthens muscles, and improves body composition. It is good for digestion, the immune system, and mental wellness. These movements will improve your day-to-day activities and help you work, rest, and play in a pain-free way.

To ensure that you keep your fascia in good health:

  • Live an anti-inflammatory lifestyle. This is what Eat Burn Sleep is all about. We focus on gut health, optimum nutrition, daily movement, and restorative sleep.
  • Be active and move regularly. Our bodies need motion to maintain healthy circulation and metabolism. If you have a sedentary job, be aware that it takes less than 60 minutes to cause tight fascia in your hamstrings. You must stretch out and move for at least two minutes every hour. Set an alarm if you need reminding. It’s that important.
  • Stretch regularly to reduce the risk of inflammation, circulatory issues, and pain in your joints.
  • Adjust your posture. Be mindful of how you are sitting and standing. Slouching or compensating for a sore body part all play havoc with your fascia.

 

Poor posture can lead to fascia issues

What Does Fascia Stretching Do?

  • Reduces inflammation
  • Increases mobility
  • Releases tension, relaxes and rejuvenates your whole body
  • Helps you stay mobile as you age.
  • Increases blood and lymph flow
  • Supports immune health
  • Allows for a better range of flexibility and movement
  • Improves body alignment
  • Reduces scar tissue
  • Reduces your risk of injury when exercising

 

It is so important to stretch and release tension throughout the day so that it doesn’t build up and cause you pain.

How to feel your fascia connection

How to ‘Feel’ Your Fascia

To feel the connectedness of your fascia, try this exercise:

Sit on a mat, legs in front of you, and relax with your spine elongated. Make sure that you are warm.

Roll your head down slowly, leaning forward, and guide your head to your knees. Can you feel the stretch?

Now point and flex the toes. Feel how that stretch changes. Only you will know how that fascia stretch feels because we all are unique, and our connective tissues are personal to us all.

You should feel the benefits of the proper movement in your brain, too! It’s incredible.

A red-headed girl smiling because she stretches her fascia at the desk

So, now you know the fuss about stretching your fascia.

There are over 170 movement videos on the EBS platform, including 16+ stretching videos. All are excellent for your fascia.

Some of them are accompanied by full-body meditations, which are incredibly nourishing for your mind, body, and soul.

Girl doing a fascia stretch with one hand out and an opposite leg stretching

Believe me, you will feel amazing following an anti-inflammatory lifestyle.

But don’t just take it from me. This is what EBS Member Natasa has to say about the program:

“I have lost almost 10kg since starting EBS.

I’ve had knee surgery, and my knee pain has really reduced, and my post-op recovery is going very well. I am not taking anything for pain relief.

Everywhere I go, I just talk about your platform. Thank you so much! I absolutely love this lifestyle.”

And, you can check out hundreds more reviews on our Testimonials page.

You might also enjoy:

How Does Sleep Help With Inflammation?

Best Exercise to Lose Belly Fat

Podcast – Why Women Feel More Pain

Ready to stretch your fascia and start living the anti-inflammatory way? Find out more about our membership options now.

With love,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

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July 28, 2024

Do You Often Feel Like Crying?

Hello Everyone,

It doesn’t matter who you are, your age, or your resilience, we all cry and need to cry.

It’s an essential release for grief, sadness, stress, anger, happiness, sentimentality, and tiredness.

Sometimes though, we can cry for no obvious reason and wonder what is going on with ourselves!

So many people tell me they feel like crying and don’t know why. They say they have a good life, many great friends, a wonderful family, and good health. They are flummoxed because they have lots to look forward to and cannot understand why they burst out crying at any moment.

In this post, I am going to explain one of the biggest reasons why people often feel like crying for no obvious reason.

Why Do You Feel Like Crying For No Reason?

How Does Gut Health Affect Mood?

What Affects Gut Health?

Gut Health, Sleep, and Mood

What Is the Best Diet for Mood Balance?

Why Do You Feel Like Crying For No Reason?

Firstly, if you often feel like crying and don’t know why, you are not alone. It is a common problem for many people, along with poor gut health and inflammation. You may have heard me talk about the two-way link between the brain and the gut. This link is a “super-highway” of nerves connecting your brain and gut, and they constantly transmit information.

Do you recognize the need to nip to the bathroom before a public speaking event? Or get ‘butterflies’ in your stomach before meeting someone? That’s your brain-gut connection at work!

And if your gut-brain connection is out of balance, it may be the reason why you feel like crying.

How Does Gut Health Affect Mood?

Your gut microbiome contains over 100 trillion microorganisms. One of their many tasks is to produce chemical messengers called neurotransmitters for mental health.

These include:

  • Serotonin – the happy hormone
  • Dopamine – pleasure and motivation hormone
  • GABA – for calming the mind
  • Melatonin – the sleep hormone

If your gut can’t produce the right amounts of these hormones because of inflammation or an overgrowth of unfriendly bacteria, your emotions can be affected.

What Affects Gut Health?

Gut health can be affected by:

  • Stress: This is the most common cause of gut problems. Chronic stress disrupts every stage of the digestive process, leading to an imbalance in gut bacteria, aka gut dysbiosis.
  • Antibiotics: These powerful drugs don’t discriminate between good and bad bacteria. If you’re taking antibiotics or have a history of using them, it is wise to do everything possible to support gut health.
  • Poor sleep
  • Over-exercising
  • Alcohol
  • Poor dietary choices: Gut bacteria are sensitive to sugar, artificial sweeteners, additives, emulsifiers, and other ingredients in Ultra-Processed Foods (UPFs).

So, the next time you feel like crying and can’t explain why, consider your gut. Is it time for a microbiome reset?

Gut Health, Sleep, and Mood

As well as being the “happy hormone”, serotonin is also a precursor for melatonin, the sleep hormone. This is why poor gut health can affect both mood and the quality of your sleep.

You might find yourself in a vicious circle with poor gut health and lack of sleep because each affects the other. And both of them can make you feel like crying for no reason! The best thing to do is improve your gut health while upgrading your sleep habits. Working on both aspects creates a positive spiral that will, in a short time, help you feel more emotionally stable.

What Is the Best Diet for Mood Balance?

I always advocate for a lifestyle change rather than just a diet because how you move and think affects your gut health as much as food does.

I recommend an anti-inflammatory lifestyle based around:

  • Foods that support blood sugar regulation and a healthy gut microbiome.
  • Anti-inflammatory foods.
  • Foods that supply brain nutrients like omega-3, B vitamins, and antioxidants.
  • Gentle daily movement.
  • A positive mindset.
  • Daily relaxation and stress management.

A balanced microbiota in the gut lowers chronic inflammation and promotes mental well-being.

It may seem obvious now, but many people are surprised to learn why they feel like crying when all is good in their world. But in the same way that your gut bacteria can make you happy, an imbalance in the microbiome can impact your emotions in a less-than-positive way.

It is why gastrointestinal disorders like Irritable Bowel Syndrome, Ulcerative Colitis, and Crohn’s Disease often cause depression and anxiety.

Improving gut health improves brain health.

It’s science!

Want to read more about this topic? You might enjoy:

Why Are You Moody & Irritable?

How Does Sleep Help With Inflammation?

Podcast – Why Women Feel More Pain

Are you ready to feel happy once again? Start living the anti-inflammatory way – find out more about our membership options now.

With love,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

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April 28, 2024

How to Deal With a Hangover

Hi Everyone,

Do you enjoy socializing with a drink? So do I! I am not a big drinker and it doesn’t take much to make me feel unwell after a night out. But as with many things in life, it’s all about moderation and having fun.

Let’s face it, we are not perfect and hopefully never will be. Life wouldn’t be life without ups and downs, boring times, and fun times! And I have a top tip for managing drinking and socializing: drink less and have more fun.

It’s important to socialize and see people. It benefits your mental health and strengthens your immune system. And for many people, socializing goes hand in hand with enjoying a drink. Because of this, small amounts of alcohol are allowed as part of the Eat Burn Sleep lifestyle.

Of course, the downside of having a drink is feeling rough the next day! If you want to know how to deal with a hangover, this post is for you.

How to deal with a hangover? Hangover tips. A group of people celebrating and drinking.

Why Am I So Hungry With a Hangover?

How To Recover From a Hangover

What to Eat the Morning After

What to Drink When You Have a Hangover

Get Moving and Shake Off That Hangover

What to Drink to Avoid a Hangover

A female putting acroissant into her mouth with her head in the fridge looking for more food.

Why Am I So Hungry With a Hangover?

If you’re like me, after a couple of glasses of wine, you won’t care about watching what you eat. And the next day you feel so ravenous you wolf down food and don’t feel full. So what’s going on?

There are a few reasons why a hangover makes you feel hungry:

  • Alcohol is essentially liquid sugar. When you enjoy a few drinks the sugar floods into your bloodstream, elevating your blood sugar levels. A few hours later, your blood sugar levels fall rapidly, leaving you hungry for starchy foods.
  • Alcohol is dehydrating. Dehydration can make you crave food as the body sometimes mistakes thirst for hunger.
  • Sleep is badly affected by alcohol – especially deep, restorative sleep. You might feel drowsy and fall asleep quickly, but your normal cycles of deep sleep and lighter sleep will be disrupted.
  • Poor quality sleep affects your hunger and satiety hormones. Without good sleep, you will have more ghrelin (the hunger hormone) and less leptin (the satiety hormone).
    You may be interested in reading about how good, regular sleep helps you lose weight. 
  • Your liver has to work hard to detoxify alcohol. This process uses up a lot of energy and nutrients so it makes sense that your body craves food to keep up with this demand.

A lady lying awake at 3:25 AM with a hangover

How To Recover From a Hangover

Firstly, don’t feel guilty or beat yourself up. You’ve had a great time, and life is to be enjoyed. Overindulging happens.

If you can begin your hangover recovery plan before you go to sleep, that is a great start.

When you get home, drink plenty of water with added electrolytes. Electrolyte minerals like magnesium and potassium help your body to rehydrate faster than if you drink plain water. You can see which electrolyte products I recommend on the Yalda Loves page and I also use this simple homemade electrolyte mixture. Sometimes I take a dose of Alka seltzer* too, to prevent acid indigestion. All the sugar in the alcohol is a big trigger for reflux.

When you get up the next morning, repeat the above. You need to rehydrate and not overtax yourself.

(*Please check with your doctor before taking any over-the-counter medicines.)

How to recover from a hangover - drink water with electrolytes

What to Eat the Morning After

When I wake up with a hangover, I crave sugar badly, and the last thing I want to eat is something healthy like eggs and salmon! So, I make my super yummy and nutrient-dense coconut protein shake. It satisfies all my sweet cravings while stabilizing my blood sugar levels.

A glass of a chocolatey-looking protein shake made with cacao, with a red and white straw in it.

Other great breakfast options include:

Bananas are packed with magnesium, vitamin B6, and fiber.

Avocados are another great source of fiber, magnesium, and potassium to help optimize energy levels and blood pressure.

Almonds for fiber, B vitamins, and antioxidant vitamin E.

And if you can face them, eggs! Boiled, scrambled, poached, or in our delicious Shakshuka recipe.

Eggs are a fantastic source of protein, B vitamins, and glutathione – our master antioxidant nutrient. Your liver needs plenty of glutathione and B-vitamins to detoxify alcohol so it’s a good idea to top up after a night out.

Later on, you could enjoy a bowl of our Immune Boosting Chicken Soup. It’s hydrating and packed with liver-health ingredients like egg yolk, turmeric, carrots, lemon, and olive oil.

A bowl of Immune-boosting chicken soup with inflammation reducing turmeric, which has given it a wonderful golden colour. A healing soup.

You want to fill your body with nutrients and resist the urge to eat junk food. Junk food is precisely that – junk. Ultimately, it will make you feel worse.

You don’t want to punish yourself. Nourish yourself. Eat Burn Sleep’s anti-inflammatory foods deliver what your body needs when you have a hangover.

Members: There’s an Overindulgence Recovery Protocol in the Membership Section, which also covers recovering from overindulging in food.

Non-Members/Members: You could make these egg muffins before your evening out so that you have a healthy snack on hand when you get home.

What to Drink When You Have a Hangover

Water is the most important drink to help relieve a hangover. Drink it plain or add slices of fresh lemon for a boost of vitamin C.

Coffee can add to blood sugar imbalance but if you really want one, have one. Just be sure to have it after a meal and not on an empty stomach.

Green tea has more antioxidants than other forms of tea. It’s a good option for maintaining healthy blood pressure, regulating blood sugars, and optimizing your metabolism (among many other health benefits).

The caffeine in green tea is counterbalanced by an amino acid called theanine. Theanine soothes your nervous system to help you feel alert and calm at the same time.

What to drink when you have a hangover - water, in a jug with slices of fresh lemon

 

Get Moving and Shake Off That Hangover

Gentle movement and exercise will get your blood flowing and boost your endorphins (those happy mood chemicals). Aim for a gentle workout, light jog, or easy yoga session. If you can get outside in the sunshine, all the better. Natural daylight and vitamin D will help your body get back into its normal rhythms.

Then, later in the day, Eat Burn Sleep members can relax and enjoy a soothing meditation bath before bed.

What to Drink to Avoid a Hangover

What are the best drinks to have to avoid a hangover? Wine, beer, spirits? Or just let go and enjoy a few cocktails?

Here’s what I do on a night out with friends…

1/ Alternate water and alcoholic drinks to avoid becoming dehydrated.

A little trick is to order sparkling water with ice and a slice of lemon so people assume you are drinking alcohol (and you aren’t being a joy killer) when, in fact, you are taking a little break and having water.

2/ Steer clear of cocktails

I try to steer clear of cocktails because they are loaded with sugar, and I would prefer to save those calories for a nice paleo muffin the next day!

Sugar makes everything worse because it disrupts the healthy bacteria in your gut. Drinking sugary cocktails is a surefire way to feel even worse the next day.

If you love cocktails, try switching to plain spirits like vodka, tequila, and gin with soda water, lime, or a drop of cordial. That amount of cordial is fine compared to how much sugar there would be if it were a cocktail. Again, it is about moderation and finding the right middle ground.

3/ Limit wine and champagne

As much as I love a good glass of wine, I only have one. Maybe two! My health issues make me feel how much yeast and sugar (from the fructose) there is in those drinks, and I invariably feel it the next day. But if you are dining out, by all means, do enjoy some good wine.

People raising a toast with glasses of red wine

I hope this was helpful to you. If you have any tips, please share them in our members’ health community or drop me a message on Instagram.

Don’t forget to smile and enjoy having a fantastic social life!

I chat about the importance of socializing with Nick Potter in the podcast about the behavioral immune system. It’s fascinating! We talk about the immune system, gut health, and socializing (amongst many other things!). Definitely worth a listen!

You may also like these articles:

How to Avoid a Hangover

Best Alcohol for Diabetes

The Benefits of Sun Exposure

Also, if you find that you are regularly getting hungover and feeling anxious or depressed, please know that we have personalized advice for depression on this platform. Plus, Insomnia and 30+ other conditions.

Enjoy your night out!

Yalda x

 

About the Author

Yalda Alaoui is a qualified Naturopathic Nutritionist with a foundation in Biomedicine. She studied with the College of Naturopathic Medicine in London and has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

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May 12, 2024

Signs of Inflammation
That May Surprise You

Hello Everyone,

I am often asked about the signs of inflammation and how to tell if it’s a problem. But honestly, chronic inflammation will express itself differently for each of us! This is because we have a unique genetic makeup that influences our health.

However, there are some common signs of inflammation to look out for, some of which will surprise you.

 

What are the signs of chronic inflammation?

Digestive System

 

Cognitive function

 

Joints, muscles, and skin

  • Skin rashes
  • Acne
  • Joint pains
  • Back pain
  • Muscle aches
  • Swollen ankles and fingers
  • Puffy legs
  • Mouth sores
  • Dark circles around your eyes
  • Puffy eyes
  • Dry eyes
  • Melasma

 

General Health

 

This is not an exhaustive list, but I hope it gives you an idea of how many different ways chronic inflammation can appear in your body.

Should I Be Tested For Inflammation?

In some cases, your doctor or healthcare practitioner may run blood or stool tests to check for inflammatory markers. The most commonly tested marker in your blood is CRP – C-Reactive protein. Elevated levels of CRP indicate acute inflammation in your system.

However, CRP levels do not give the whole picture and you can still have chronic inflammation even if your levels are within the normal range.

What Causes Chronic Inflammation?

It’s easy to get attached to the name of a disease and what medicines you can take to deal with it rather than thinking about the underlying cause. So many people get rid of their health issues on the Eat Burn Sleep program because it deals with the underlying cause.

When we talk about chronic inflammation we are looking at two main underlying causes: diet and lifestyle.

Yes, genetics play a role too. But even if you carry a genetic predisposition for an inflammatory condition, it is your diet and lifestyle that switches on those genes.

 

Diet, Lifestyle, and Chronic Inflammation

Diet is a major underlying cause of chronic inflammation because of the number of Ultra Processed Foods and Drinks (UPFDs) available now. These foods and drinks are high in refined sugars, industrially processed oils, artificial sweeteners, additives, and emulsifiers. They lack fiber, vitamins, minerals, and antioxidants.

They aren’t real food; they are the products of a chemistry lab! And we as humans are not designed to thrive on such things.

Lifestyle is the other major underlying cause. We have become reliant on smartphones and screens that disrupt our sleep. Millions of people are dealing with high levels of stress. And we move our bodies far less than we need to.

A sedentary lifestyle is strongly linked with chronic inflammation and is known to increase your risk of developing serious conditions like cardiovascular disease and diabetes. The same goes for stress too. Ongoing stress disturbs gut health, immunity, brain function, and cellular repair, opening the door to weight gain and chronic inflammation.

 

Eat Burn Sleep – The Power of an Anti-Inflammatory Lifestyle

Living a low-inflammation lifestyle protects you from disease and helps you recover from illness and surgery more efficiently.

The Eat Burn Sleep approach is more than just an anti-inflammatory diet. It is a complete 360-degree platform of inflammation-reducing tools.

The program includes:

  • Food plans
  • Recipes
  • Guided meditations
  • Movement videos
  • Health masterclasses, and more.

 

It is a program that works. We have countless testimonials from EBS members who have had an inflammatory condition, followed the program, and then returned to see their doctor who is astounded at the results.

Take Natasa, who saw incredible results after only 3 weeks on the program:

“Since joining the platform 3 weeks ago, I have lost 3kg, and my bloating is gone.

I have bilateral patellofemoral osteoarthritis (severe pain in both knees) and the pain is now much less. I feel like I can finally start doing movement videos that previously I couldn’t do because of my knee pain. Also, all your recipes are so tasty.

Thank you so much.”

I am passionate about helping people live healthier, happier lives, so you can imagine how it feels when testimonials like this come in!

How does the program work?

I always suggest that people start with the 6-week Reset. This is designed to optimize your gut microbiota and liver function. It takes just 42 days to feel incredible before you carry your anti-inflammatory lifestyle forward with all the tools that you need.

The program is all about moderation and enjoying life – not deprivation and restriction. It’s about damage limitation, not perfection! With the health education Eat Burn Sleep provides, people make better choices for themselves and their families – promoting healthier lives for all ages.

Want to find out more? Enjoy a sneak peek into the program and find out more about our membership options now.

You might also like:

How Does Sleep Help With Inflammation?

Heart Health: Do You Have a Heart-healthy Lifestyle?

Recovering From Cancer

With love,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

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