The Importance of Fibre for a Healthy Digestive System: Explained

Posted on by SBSS

Do you know the importance of fibre, and do you think you eat enough? Moreover, are you aware of what types of fibre you are even eating?

If not, you can discover the significance of fibre and in fact, how it can play a role in promoting a healthy digestive system. In this comprehensive blog post, we delve into the question: What is fibre?

Understanding Fibre

Fibre falls under the carbohydrate category of and differs from other carbs. While most carbs break down into sugar for energy, fibre largely remains undigested as it passes through the body.

Types of Fibre

There are two types of fibre crucial for your well-being:

  1. Soluble Fibre
  • This type is derived from the inner part of plants;
  • Dissolves in water;
  • Soluble fibre makes you feel full, lowers glucose levels, and supports regular bowel movements;
  • Some sources of soluble fibre include oats, nuts, beans, lentils, and blueberries.
  1. Insoluble Fibre:
  • Unlike soluble fibre, insoluble fibre does not dissolve in water;
  • In fact, it is often described as “roughage” and found in the outer skin of plant products;
  • In essence, insoluble fibre provides bulk, consistency, and aids in smooth digestion without constipation.
  • Excellent sources of insoluble fibre include whole wheat products, brown rice, also leafy greens, corn, celery, and seeds.
The Benefits of Fibre

Research indicates that dietary fibre may play a pivotal role in supporting gut health and influencing various aspects of your overall wellbeing. Furthermore, a high fibre diet can provide protection against heart disease, type-2 diabetes, and certain cancers.  Additionally, fibre offers the following benefits:

  • Body weight management;
  • Regulated bowel movements and prevention of haemorrhoids;
  • Balanced cholesterol levels in the bloodstream;
  • Blood sugar regulation;
  • Controlling and preventing high blood pressure;
  • Regulation of appetite, keeping you fuller for longer; and
  • Encourages more chewing, aids digestion, and slows down eating.
Recommended Fibre Intake

Fibre is an essential nutrient for the gut’s normal functioning; however, many of us simply don’t eat enough. According to the Scientific Advisory Committee on Nutrition (SACN) along with the British Dietetic Association, generally, a minimum daily fibre intake of 30g is recommended. Nevertheless, studies show that adults typically consume around 18g per day.

Age Group                                                     Recommended Fibre Intake (grams per day)

Children (2-5 years)                                     15g

Children (5-11 years)                                   20g

Children (11-16 years)                                25g

Adolescents (16-18 years)                         30g

Adults                                                                 30g

 

Increasing Fibre in Your Diet

How can you enhance your fibre intake?  Consider the tips below:

  • Firstly, it’s important to replace heavily processed carbs with wholegrain alternatives. For example, unlike refined white carbs that contain higher levels of fat and sugar, wholegrains are more filling, leading to smaller portion sizes and preventing bloating or sluggishness;
  • Secondly, consider substituting unhealthy snacks with a handful of raw, unsalted nuts;
  • Thirdly, you can opt for sweet potatoes, lentils, and fibrous vegetables instead of white potatoes;
  • In addition, you should explore delicious and simple recipes, which can result in boosting your fibre intake.

For some delectable inspiration, you can explore the recipe section on the Vavista website.

P.S. Did you know we offer car insurance? Get a quote today!

 

Sources:
For more information on soluble fibre and a list of 20 soluble fibre rich foods with their benefits, refer to Healthline.
Top 20 Foods High in Soluble Fiber (healthline.com)
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

How to wash your car in an eco-friendly way

Posted on by Talicza Stevens

If your goal is to become more environmentally friendly, one aspect to look at is your car washing habits. Experts recommend washing your car at least once every two to three weeks[1], but what impact does washing your car have on the environment?

Car washing is an essential element in the upkeep and maintenance of a car. If you want to do your bit for the earth, here are some tips on how to wash your car in an eco-friendly way.

What type of car cleaner is eco-friendly?

To be eco-friendly, a car cleaning product should have certain characteristics.[1] Here are some factors you should think about when buying or using car cleaning products:

  • Is it biodegradable? Look for products that are labelled as biodegradable or environmentally friendly.
  • Is it free from harsh chemicals? Look for products free of chlorine, ammonia, bleach, and phosphates.
  • Is the packaging recyclable? Try and find products with minimal packaging or that use recyclable and biodegradable containers.

How much water should I use to wash my car?

Washing your car can use a lot of water, whether you do it manually or at a mechanical carwash. The average jet wash uses between 150 to 300 litres of water per vehicle (depending on their size).[1] Hand washing your car with a bucket and sponge will definitely use less than this.

However, eco-friendly car cleaning products should save water by requiring less water for rinsing. You can also buy rinse free products, which usually use a mix of agents to clean the vehicle’s surface without needing water, making them more eco-friendly.

What type of water should I use to wash my car?

Dirty water does not just disappear, it can join the water cycle and ends up in our rivers and streams.

If you’re looking for an eco-friendly car wash, watch out for one that has water re-use and treatment methods. Some car washes enable the same water to run through the system, clean it up and use it several times for multiple washes.

It’s not necessary to use drinking level pure, clean water when it comes to washing your car. Using recycled rainwater or wastewater if you are hand washing is one way that you can be more eco-friendly.

What types of sponges are the most eco-friendly?

Man washing car windscreen with sponge

Car washes use plenty of sponges and when they wear out, they will end up in the bin and, ultimately, in the landfill. Ask your local car wash if their cleaning materials, sponges, squeegees etc are biodegradable ones.

If you are washing at home, use a natural sponge rather than a synthetic one and microfibre cloths that you can wash and use again rather than wipes or blue roll.

As a car user, you can decide what products you use, how much water you use and where you take your car to have it cleaned. Eco friendly car washes may seem difficult to find, but with just a few questions you can decide if it’s the right one for you.

Want to learn more? Check out our blog on whether petrol or diesel is better for the environment.

Looking for more ways to be a sustainable driver? Here at Vavista we plant a tree for every car insurance policy sold.

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[1] https://dropless.co.uk/sustainability/

[1] Sustainable Car Cleaning: The Ultimate Guide to Auto Care (ecocarcafe.com)

[1] https://www.washdoctors.co.uk/post/how-often-should-you-wash-your-car

What is Regenerative Farming?

Posted on by Talicza Stevens

 

Regenerative farming is way to grow crops that focuses on restoring the health of the land, soil, and ecosystems[1].

The primary goal of regenerative farming is to create a sustainable and resilient agricultural system that benefits the environment, farmers, and society as a whole.

Why has regenerative farming become popular again?

The three F’s: fertiliser, feed and fuel have all gone up since 2020. This and record temperatures and varying rain have made farmers want to increase their farms resilience.

Research shows that switching to regenerative agriculture will result in a net reduction of 66% to 77% of greenhouse gas emissions in the UK.[2] So, exactly what is regenerative farming?

What are the 5 key principles of regenerative farming?

 

Lines of plants in soil in a field

  1. Minimise soil disturbance

The focus of regenerative farming is usually the quality of the soil, and for good reason. In 2017, a report stated that a third of the planet’s soil has been severely degraded through erosion, compaction and chemical pollution to name just a few reasons.

Some of the key techniques being used in regenerative farming to help with this are:

  • No-till systems – tilling is when the soil is turned over to aerate and mix it. This can be done by hand or a machine with bigger fields. However, it can cause a huge amount of soil erosion and run off. No-till farming means far less soil erosion.
  • Increasing biodiversity – this means planting different crops and grazing different livestock. See more in point 2.
  • Use cover crops – these crops are grown when the main commercial crop has been harvested. See more in point 4.

 

  1. Maximise animal and plant biodiversity

Biodiversity means having many different plants and animals in one place. This is good because it lets nature do jobs instead of machines or chemicals. For example, planting crops that attract insects to pollinate flowers and eat other harmful insects.

In regular farming, plants and animals are kept apart. But in regenerative farming, they all help each other in a big circle. Animals eat the cover crops and then their waste helps fertilise the soil. E.g. Chickens eat harmful insects and weeds and fertilise the land. [3]

 

  1. Use minimal chemical inputs

Synthetic chemicals used in farming can damage the soil fertility, reduce biodiversity, and increase CO2. Regenerative farming seeks to reduce or eliminate the use of synthetic chemicals, including pesticides and man-made fertilizers.[4]

 

  1. Keep the soil covered with crops as long as possible

One half of a field with green wildflowers on the left and one half with light brown coloured wheat

While commercial crops have a value, cover crops are grown for their effect on soil fertility or as livestock food. Cover crops are planted because they: [5]

  • Protect the soil when it doesn’t have a commercial crop.
  • Recycle nutrients and add nutrients themselves.
  • Provide “biological tillage”; the roots of cover crops can force themselves into the hard or compacted soil and let water reach these parts, making the soil more beneficial for future planting.

 

  1. Adapt to the local environment

A farm location will have a certain soil type and weather conditions. With practice and continuous improvement about what drops and animals work best, smaller farms should realise their full potential.

Some regenerative farmers also want to get stronger links with local workers once machines are given the back seat. Regenerative farming gives smaller local farms a chance to boost their local economy. It gives locals the chance to buy organic, sustainable food that can improve the environment instead of damaging it.

 

How do I make my gardening regenerative?

If you want to incorporate regenerative farming into your life, Bite Size Gardening has a great guide on how to apply these practices to your allotment or garden!

If you want to learn more about the environment, check out our blog: ‘Is petrol or diesel better for the environment?’

Did you know? We plant a tree for every policy sold, so you can do your bit to help the eco system while you insure your car.

Get a quote today!

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[1] BBC Radio 4 – Could I Regenerate My Farm to Save the Planet?

[2] https://magazines.rijksoverheid.nl/lnv/agrospecials/2023/01/united-kingdom

[3] The importance of biodiversity and wildlife on farmland | Farming Connect (gov.wales)

[4] Are these the questions we should ask when buying food? – BBC Food

[5] Soil organic cover | Conservation Agriculture | Food and Agriculture Organization of the United Nations (fao.org)

5 Tips to Stay Healthy This Autumn

Posted on by Alexandra Lower

As summer fades away and autumn arrives, it’s time to embrace the cosiness – including the pumpkin spiced lattes. However, with the changing season, there could be a higher likelihood of coughs and colds going around. Which is why it is so important to prioritise your health. Make sure you’re fighting fit and follow our 5 tips to stay healthy this Autumn.

1. Boost your immune system

Crunchy leaves are as common in Autumn as sniffly noses. You could support your immune health by gathering some essential supplies. Many of us can lack the nutrients needed in our diet to boost our immune system just from diet alone. To support a strong immune system, you need vitamins like A, B6, B12, C, D, along with iron and zinc, to name a few. Try and get as much of these as you can from foods with a healthy diet. This means including fruits, vegetables, nuts, seeds, whole grains, dairy, or fortified alternatives, and protein sources like meat, fish, or plant-based options.

Vitamin D is the exception, as it’s mainly obtained from the sun. Consider taking supplements in winter, especially if you’re not outside much or cover up a lot.[1]

Remember, if your body doesn’t need the supplements then there’s no evidence that extra would be beneficial to you and could cause unpleasant side effects. If you’re concerned about your nutritional levels, consult a health care professional[2].

[1] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/boosting-immunity.
[2] COVID-19-Top-Tips-to-Boost-Immunity.pdf (leedsth.nhs.uk)

 

2. Stay sanitised

Since the pandemic, most people still have hand sanitiser around. Keep yourself and your family protected by having hand sanitizers within reach. Even post pandemic, they can be a fantastic way to kill germs on your hands after sneezing or touching things like keyboards or handles. Although washing your hands with soap and water is still the best way to kill diseases, and you should do this if your hands are visibly dirty – hand sanitiser is great for when this isn’t an option.

3. Protect dry skin

As the colder months approach, dry skin can become a common issue due to indoor heating and chilly outdoor temperatures. However, you can combat this with a consistent moisturising and gentle exfoliating. This routine can not only help retain moisture within your skin but also eliminate any dead skin cells from its surface. To make sure your skin stays hydrated throughout the day, consider carrying hand cream and lip balm with you for quick touch-ups.

4. Stay hydrated

Even in colder months when sweating is less common, hydration is essential. Enough water intake benefits digestion, fluid balance, waste removal, energy levels, mood, skin health, and joint lubrication.

The NHS recommends that adults should drink around 6 to 8 cups of water a day. If you’re pregnant, unwell, physically active or in a hot environment should consider drinking more than this[3].

[3] Water, drinks and hydration – NHS (www.nhs.uk)

5. Maintain healthy sleep patterns

Sleep, particularly deep sleep, plays a crucial role in our overall health. It is during this phase that the body undergoes essential processes like:

  • tissue repair
  • muscle growth
  • and reinforcement of the immune system.

Our sleep patterns can be disrupted by the changing seasons, with shorter daylight hours making it challenging to wake up in the morning and returning home in darkness, limiting our exposure to Vitamin D. Emerging research suggests a significant connection between Vitamin D deficiencies and sleep problems[4].

To address this issue, you should consider spending some time outdoors in the sun a few times a week to enhance your body’s Vitamin D absorption. If this isn’t possible due to your lifestyle, you could try taking Vitamin D supplements.

[4] Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies – PMC (nih.gov)

While a balanced diet is the best source of essential nutrients, supplements can be beneficial when needed. Remember that this article is not a replacement for medical advice, so consult your healthcare professional before incorporating any supplements or herbal medicines into your routine.

Want to learn more about nutrition? Check out our blog on our top-5-nutritional tips for boosting energy levels.

You might be interested in Green Halloween.

Looking for more ways to be a sustainable driver? Here at Vavista we plant a tree for every car insurance policy sold.

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What are Eco Bricks?

Posted on by Alexandra Lower

 

Have you ever wondered what happens when you throw your plastic bottles into the recycling bin? Or what could happen to them if someone intervened with a solution to our plastic problem?

Enter eco bricks! These are made by tightly packing non-recyclable plastic materials into compact, sturdy structures. They not only divert plastic from landfills and oceans but also offer cheap or free building materials. They are also a great recycling method to reduce waste disposal in regions where industrial recycling is not yet available.[1]

Eco Bricks have the potential to revolutionize construction and contribute to a greener, cleaner future. In this blog, we’ll look into the fascinating world of eco bricks, exploring their production, applications, and the positive impact they can have on our planet.

 

What are Eco Bricks?

Eco bricks are made from a material called PET (Polyethylene terephthalate) bottles. These are then densely packed with clean, dry used plastic to make them as sturdy as possible.

This offers a sustainable solution for plastic waste management. By preventing plastics from deteriorating into harmful toxins and microplastics, eco bricks redirect plastic that would end up in landfill or oceans. These ‘bricks’ are versatile and serve as building blocks for both short-term and long-term projects, offering a practical way to repurpose plastic waste.

 

Where are Eco Bricks being used?

While eco bricks have a global reach, how often they are used depends on local building laws and initiatives. It also depends on awareness and commitment to tackling plastic waste in that region. For example, in the UK, our building regulations and easy access to building materials mean we won’t use eco bricks as often.

Eco bricks have gained popularity in developing nations, where recycling and wate management is non-existent or limited.

Eco bricks are being used in a variety of applications around the world. Some notable uses include:

  • Construction
  • Furniture
  • Garden and Landscaping
  • Schools and Community Projects
  • Insulation
  • Rebuilding Disaster Relief Areas
  • Roads and Pathways

 

How to make an eco-brick

Creating an eco-brick is a simple process that anyone can do! If you want to build a compost pile pit in your garden, or even a planter – follow these steps.

 

1. Prepare and clean your plastics: Separate and clean plastics, removing any dirt or food residues to prevent microbial growth and methane formation inside the eco brick. You’ll need bottles for the outer side of the brick and cut up plastic for filling of the bottle.

2. Choose suitable bottles: Use a specific PET bottle type and size for consistency. Bottles under 600ml are recommended for beginners, while larger 1500ml bottles suit advanced users.

3. Use a compacting stick: A wooden or bamboo stick is essential to compact your plastic effectively. The stick’s size should be 1/3 of the bottle opening’s width and twice the bottle’s length. Avoid sharp-edged sticks to make sure you don’t pierce the bottle you’re stuffing with plastic.

4. Avoid inappropriate materials: Do not include glass, metal, paper, or biodegradable materials in the eco brick. They will rot, smell and ruin your Eco Brick.

5. Pack Tightly: Cut or tear larger plastics into smaller pieces for better density. Fill the bottle halfway with loose plastic, compacting it with the stick. Add more plastic and optimize density by layering soft and hard plastics. A strong eco brick is densely packed. A 600ml bottle should weigh 200+ grams.

Completed Eco Brick
Completed Eco Brick- Ecobricks.org – Global Ecobrick Alliance

 

6. Cap Properly: Leave 1-2cm space below the cap to avoid cracking it, as caps are weaker than the bottle material.

7. Build with Eco Bricks: Once you have enough Eco Bricks, you can embark on your building project, using these repurposed plastic blocks.

 

What are the benefits of Eco Bricks over recycling plants?

Close-up of a pile of compressed plastic waste collected for recyclingCompressed plastic waste – Adobe Stock

Throwing plastic waste in the bin or recycling might seem easier, but the industrial recycling process uses significant energy and often results in non-recyclable plastics.

When plastic ends up in landfills or is incinerated, it releases harmful toxins and microplastics into the environment, releasing noxious gases and pollutants.

To delve deeper into the world of eco bricks, visit ecobricks.org and discover more about their positive impact on our planet.

Want to know more about how you can help the environment? Read our blog on ‘The best 5 things you can buy second hand’.

Looking to be more sustainable? Here at Vavista we plant a tree for every car insurance policy sold. We also do home insurance if you would like to protect your existing bricks!

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[1] (PDF) Eco-bricks: A sustainable substitute for construction materials (researchgate.net)

Is Petrol or Diesel better for the environment?

Posted on by Alexandra Lower

 

The question of whether petrol cars are genuinely cleaner than diesel vehicles has been a subject of debate for years. The issue is not that straightforward, so it’s essential to look further into the differences between the two fuels. In this blog, we try to answer the age-old question: is petrol or diesel better for the environment?

 

Diesel was once believed to be cleaner than petrol.

Diesel cars were once considered the cleaner alternative to petrol ones, due to their lower average CO2 emissions. In fact about half of all cars currently sold in Europe are diesel powered.[1]

The first diesel cars were invented in the 1930’s, but it wasn’t until 1997 that UK Chancellor Gordon Brown stated they produced less CO2 and so should be given a tax break.[2] This led to diesel cars receiving reduced road tax and increased their popularity among car buyers. Diesel engines underwent significant advancements, making them more desirable than their noisy, polluting predecessors.[3]

 

Why are people against diesel cars?

 

A black diesel pump, fueling a car

However, this attitude shifted drastically by 2016. Despite producing less CO2 than petrol engines, a global emissions scandal revealed that many diesel models gave off far more harmful nitrogen oxides (NOx) than claimed. NOx isn’t a greenhouse gas like CO2, so the worries about it aren’t focused so much on the environment. It is more that it poses significant health risks to humans – especially to our respiratory system.[4] This crisis marked a turning point for diesel’s reputation[5].

 

How is the government tackling diesel?

Green Ultra low emission ULEZ Zone sign London UK

Governments, including the UK, responded by trying to reduce diesel vehicles on the road. The UK’s Clean Air Strategy meant local authorities can charge older diesel vehicles a fee when they enter Clean Air Zones.

Additional taxes were imposed on new diesel vehicles that failed to meet emission standards. With London having recently increasing its ULEZ (Ultra-low emissions Zone) on 29th August 2023, your housing location could mean you don’t buy a diesel car.

It’s believed that petrol vehicles are exempt from ULEZ charges if were registered after 2005. Whereas diesel cars generally need to be registered after September 2015 to comply[6]. As a result, diesel car sales have declined, while electric and hybrid models have become more popular.

 

What gives off more Co2, petrol or diesel?

Carbon dioxide (Co2) emissions from cars are a huge contributor to climate change.

Diesel’s advantage lies in its superior fuel economy, allowing it to cover more miles per litre than petrol. This efficiency suggests that, when comparing similar vehicles, diesel cars emit about 20% less CO2 than Petrol[7].

However – Diesel combustion makes a more complex mix of exhaust gases and chemicals, including harmful particulates. These microscopic soot particles can lead to breathing difficulties and health issues, particularly in cities. So, to combat this – modern diesel engines feature particulate filters that aim to capture up to 99% of these particles[8].

 

Is petrol or diesel better on long journeys?

Petrol vs diesel choice concept, two direction arrows on asphalt.

The difference between petrol and diesel engines also depends on the types of journeys you take.

Particulate pollution that is more harmful to humans in urban areas, mean having a petrol car in a city may be safer in terms of emissions.

In contrast, rural areas with lots of fresh air disperse pollutants more effectively. Diesel’s greater fuel efficiency on highways makes it appealing for long-distance driving[9].

 

How can I reduce emissions from my diesel car?

  • Don’t accelerate unnecessarily.
  • Get your car serviced regularly.
  • Turn your engine off if you are stationary for more than one minute.
  • Stick to the speed limits, especially on the motorway[10]

The debate over whether petrol cars are cleaner than diesel vehicles is multifaceted. Factors such as CO2 emissions, particulate pollution, and journey types all play a role in determining which option is cleaner. Urban and city residents might lean towards petrol cars, while rural and long-distance drivers may opt for diesel.

However, each car model has its pros and cons. Research a vehicle thoroughly before you make your choice.

 

Are electric vehicles better than petrol or diesel?

Ideally, fossil fuels wouldn’t be used at all anymore, as they must run out eventually. Plus, burning them gives off harmful gasses. Maybe the next step for you if you want to be kinder to the environment is an electric vehicle?

 

What is better about electric cars?

  • Environmental Benefits are a clear reason to purchase an electric car. Electric cars produce zero tailpipe emissions, reducing air pollution and greenhouse gasses. This helps combat climate change and improve air quality in urban areas.
  • They can run on renewable energy. When charged with electricity from renewable sources like solar or wind, electric cars can have an even lower environmental impact, as they effectively run on clean energy.
  • Electric cars are highly efficient at converting energy from their batteries to propulsion, typically more so than petrol and diesel vehicles.
  • Many governments offer incentives, tax credits, and rebates for purchasing electric cars to encourage people to buy them. These incentives can help offset the higher upfront cost of electric vehicles.

The UK is set to ban the production of petrol and diesel cars by 2030. Choosing an electric car can be a forward-looking choice as the technology continues to advance and fossil fuels run out.

However, it’s essential to consider your specific needs, including your driving habits, access to charging and budget, when deciding whether an electric car is the right choice for you.

 

 

Want to learn more about the environment? Check out our blog on ‘7 ways you can reduce your food waste.’

Looking for more ways to be a sustainable driver? Here at Vavista we plant a tree for every car insurance policy sold.

GET A QUOTE

 

 

[1] Diesel cars: Is it time to switch to a cleaner fuel? – BBC News

[2] https://www.rac.co.uk/drive/advice/emissions/diesels/

[3] Diesel cars: Is it time to switch to a cleaner fuel? – BBC News

[4] https://www.qld.gov.au/environment/management/monitoring/air/air-pollution/pollutants/nitrogen-oxides#:~:text=Environmental%20and%20health%20effects%20of,can%20cause%20chronic%20lung%20disease.

[5] Volkswagen: The scandal explained – BBC News

[6] Ulez: What does it mean for counties around London? – BBC News

[7] Carbon emissions up as diesel sales dive – BBC News

[8] Air pollution: Are diesel cars always the biggest health hazard? – BBC News

[9] Fuel Cost Calculator – GoCompare | Journey Price Calculator

[10] https://www.bbc.co.uk/news/business-33254803

Top 5 Nutritional Tips for Boosting Energy Levels

Posted on by Alexandra Lower

If you find yourself frequently feeling low on energy, it might be time to assess your diet. Eating habits can play a crucial role in maintaining your energy and focus. If you’re feeling sluggish regularly, it may pay off to optimise your diet for overall well-being. Here are our top 5 nutritional tips that may increase your energy levels.

1. Stay hydrated:

We hear it all the time but that’s for a good reason – our bodies are nearly 60% water.[1] Maintaining hydration can be key for sustained energy levels. Even mild dehydration can lead to tiredness. Remember to drink more when there’s a higher risk of you dehydrating. For example, if you’re sweating due to hot weather or exercise. [2] The Eatwell Guide recommends drinking 6 to 8 cups or glasses of fluid a day.

If you struggle to keep track, get yourself a reusable water bottle to remind yourself to drink enough throughout the day.

 

2. Try and limit added sugars:

Selection of food high in sugar, copy space

When you’re sleepy and need a quick fix, it can be tempting to reach for the sugary snacks. Sugary foods might provide a temporary energy boost, but they can also quickly lead to running out of energy and feeling sluggish.

Try to keep sugary snacks for a treat and eat whole fruits instead, which offer natural sugars along with fibre, vitamins, and nutrients. [3]. Here, Habitual explains why blood sugar spikes can be bad for our health.

If you’re wondering which fruits are best for an energy boost, then bananas are the clear winner. They contain a good natural source of sugar and they’re rich in fibre that helps slow the digestion of that sugar. Goji berries, apples, strawberries and oranges can also make the list of fruits that can give you a healthy boost.[4]

 

3. Consume balanced meals regularly throughout the day:

Eating regular smaller meals can be a great way to maintain your energy levels. Keep fruit, veg and nuts to snack on throughout the day. It may stop you overeating or binging when you do finally come to mealtime.[5]

Make sure your meals combine carbohydrates, proteins, and healthy fats. This balance could create a steady release of energy, preventing sugar crashes. Try and include whole grains, lean proteins, fruits, vegetables, avocados, and nuts into your meals.[6] A well-balanced diet can provide all the energy you need to keep active throughout the day, nutrients you need for growth and repair and help you to stay strong and healthy.[7]

 

4. Look for high-quality, lean proteins:

Lean protein is a source of protein that is low in saturated fat. Because of this, it’s also low in calories.

But that’s not all! Lean proteins like chicken, fish, tofu, beans, and lentils are essential for energy production and muscle repair. Women’s Health Magazine states that ‘Protein keeps you fuller for longer and plays a key role in supporting many physiological functions, including hormone production, muscle and nerve function.’[8]

So, you can see why it’s an anti fatigue must have!

 

5. Include iron and B-vitamin rich foods:

Assortment of high in Iron sources on wooden background: liver, beef, raisins, keshew, spinach, tomatoes, potatoes, buckwheat, pumpkin seeds, lentil, broccoli, dried appricots. Top view.

One of the most common symptoms of iron deficiency is fatigue. Iron is an essential mineral that’s needed in the red blood cells that carry oxygen around the body. Lean meats, leafy greens, fortified cereals, and legumes can prevent iron deficiency and the associated fatigue. [9]

B vitamins may aid in converting food into energy. Whole grains, eggs, lean meats, leafy greens, and dairy products are rich sources of this vitamin. Consult a healthcare professional about B-complex supplements if  you think you might need them. [10].

Vitamin B12 in particular, is needed for your body to make red blood cells and a healthy nervous system. It metabolises carbs, proteins and fats and converts them into energy.

 

By incorporating these top 5 nutritional tips that may increase your energy levels into your lifestyle, you could enhance your energy levels and maintain vitality throughout the day. Prioritising a balanced diet, hydration, and healthy lifestyle should help you beat those midday slumps.

If you want to know more about nutrition, check out our blog on The Healing Powers of Green for your Mental Health

 

 

[1] https://www.mdanderson.org/cancerwise/cancer-treatment-side-effect–dehydration.h00-159305412.html

[2] Dehydration – NHS (www.nhs.uk)

[3] What happens to your brain when you give up sugar – BBC Future

[4] https://opa.org.uk/what-are-the-best-foods-to-eat-for-energy/

[5] The effects of skipping a meal on daily energy intake and diet quality – PMC (nih.gov)

[6] Eating a balanced diet – NHS (www.nhs.uk)

[7] Health benefits of eating well – Food and nutrition | NHS inform

[8] https://www.womenshealthmag.com/uk/food/weight-loss/a707522/lean-protein/

[9] Iron deficiency anaemia – NHS (www.nhs.uk)

[10] Vitamins and minerals – B vitamins and folic acid – NHS (www.nhs.uk)

Managing Summertime SAD (Reverse Seasonal Affective Disorder)

Posted on by Alexandra Lower

 

It’s believed that SAD (seasonal affective disorder) affects around 2 million people in the UK[1].

Most people have heard of “the winter blues” – when the early nights, short days and cold weather bring on low moods. However, did you know it’s possible to suffer from SAD during the summer months? This is sometimes referred to as ‘Reverse Seasonal Affective Disorder’, Summertime SAD or major depressive disorder (MDD) with seasonal pattern.[2]

Whilst it’s not fully understood yet, the good news is that you can do things to get yourself back on track!

 

What are symptoms of Winter Seasonal Affective Disorder (SAD)?[3]

  • Persistent low mood.
  • No pleasure or interest in normal everyday activities.
  • Feelings of despair, guilt, and worthlessness.
  • Irritability.
  • Lack of energy.
  • Sleeping for longer than normal, wanting to sleep during the day and finding it hard to get up in the morning.
  • Craving carbohydrates.
  • Difficulty concentrating.

What are the symptoms of summer SAD?[4]

Summer SAD is thought to have its own unique symptoms including:

  • Insomnia.
  • Restlessness.
  • Agitation.
  • Lack of appetite.
  • Anxiety.
  • Social withdrawal.

What causes Summertime SAD?

In the case of Summertime SAD, heat and humidity may be a factor. Studies show in places with tropical climates, SAD is significantly higher – with heat and humidity having a big impact on mood and behaviour.

Some studies have found that pollen and allergies are associated with summer SAD. One study found that high pollen counts were associated with summer SAD, but not with winter SAD.[5] Allergies like hay fever or insect bites causing irritation can be stressful and get you down.

There is also the over exposure to sunlight. Sunlight is thought to have an impact on the production of melatonin (your sleep hormone) and Serotonin (your good mood hormone)[6]. Changes in these can severely affect your sleep and mood.

 

An upset female with dark hair holding a tissue

 

How can I manage my SAD in summer?

While some cases of seasonal affective disorder may need medical attention and support, the great news is there are changes you can make to try and boost your mood.

1. Keep a good sleep routine.

It’s thought that SAD is massively impacted by the hormone melatonin. As we have said, it’s known to play a part in the sleep/wake cycle. This is why it’s important to keep a good sleep routine despite there being longer days. On average adults need 7 to 9 hours of sleep a night[7]. Invest in some good blackout curtains or an eye mask to stop the sunlight keeping you awake or waking you up early.

2. Eat a healthy and balanced diet.

Your diet can have a huge impact on how you feel. Many are unaware that lacking vital vitamins and minerals such as:

  • B-complex vitamins are often used to reduce fatigue and boost mood. Some studies suggest that B vitamins can lift your spirits and improve your cognitive performance.[8]
  • Magnesium supplements have been shown to help with depression.[9]
  • Omega-3 supplements plays a key role in brain development, mental health, and psychiatric disorders.[10]

It’s also a good idea to cut down on your caffeine content throughout the day, particularly 4-6 hours before going to bed, as this can mimic the symptoms of anxiety and disturb your sleep[11].

3. Exercise later in the day or early in the morning.

Exercise is a perfect way to boost a low mood. It’s found that exercise not only reduces levels of the body’s stress hormones, cortisol, and adrenaline but it also stimulates the production of endorphins [12]. Physical activity can also help to boost your self-esteem, mood, sleep quality and energy levels. If you have summertime SAD, try and make it later in the day or early in the morning, so you can avoid the midday heat overwhelming you.

4. Do things you love!

Summer often brings the pressures of socialising outside, spending time on the beach and drinking in beer gardens. But that’s not for everyone. Remember to do the things you love and enjoy it; despite what month it says on the calendar. This can help you to have a positive shift in mindset and switch off from the pressures of summer.

 

If you feel you’re struggling with SAD or any aspect of your mental health, please reach out to your GP immediately.

 

 

[1] Beating the winter blues | NHS inform

[2] Depression | NAMI: National Alliance on Mental Illness

[3] Overview – Seasonal affective disorder (SAD) – NHS (www.nhs.uk)

[4] https://www.psychiatryadvisor.com/home/topics/mood-disorders/could-summer-depression-be-seasonal-affective-disorder/

[5] Guzman A, Tonelli LH, Roberts D, et al. Mood-worsening with high-pollen-counts and seasonality: a preliminary report. J Affect Disord. 2007;101(1-3):269-274.

[6] Overview – Seasonal affective disorder (SAD) – NHS (www.nhs.uk)

[7] Insomnia – NHS (www.nhs.uk)

[8] B-Complex Vitamins: Benefits, Side Effects, and Dosage (healthline.com)

[9] Magnesium: An Essential Supplement for Psychiatric Patients – Psychiatry Advisor

[10] (PDF) Omega-3 fatty acids and mental health (researchgate.net)

[11] Food, Mood, and Anxiety :: Midlands Partnership University NHS Foundation Trust (mpft.nhs.uk)

[12] Exercising to Relax – Harvard Health Publishing – Harvard Health

5 of The Best Things to Buy Second Hand

Posted on by Alexandra Lower

In today’s throwaway world, the appeal of shiny new products can be hard to resist. Especially with companies offering cheaper and cheaper products en masse and delivered in 24 hours from the comfort of your own home.

According to the UN consumers purchase 60% more clothing than just 15 years ago, and each item is kept only half as long.[1]  However, there’s a growing trend of eco-consciousness that is fuelling the popularity of buying second -hand items.

 

Why should you buy second hand?

The most obvious reason is it’s often cheaper than buying new. As soon as something leaves the shop new, it loses value. With a cost-of-living crisis going on, there’s no better time to make the swap to second hand.

Buying second hand not only saves you money, but it also reduces waste. What happens to products you no longer want? Quite often, they will end up in landfill, even if they are perfectly reusable or recyclable.

The sad truth is, if you buy something new and return it because it doesn’t fit, it will more than likely end up in landfill.[2] So selling second hand yourself is important too!

The good news? By 2024, 10% of the global apparel market is expected to be made up of second-hand apparel.[3]

In this blog, we will explore some of the best things you can buy second hand.

 

1. Clothing and Accessories:

woman with phone in hand, taking photo of green jumper to sell second

One of the most popular categories for second-hand purchases is clothing and accessories. Thrift and vintage stores, charity shops, and online marketplaces offer a treasure trove of pre-loved items.

Use apps like Depop, Vinted and Ebay for nearly new and vintage clothes, shoes and accessories, straight from your phone.

You can find unique and vintage pieces that add character to your wardrobe without breaking the bank. Whether you’re looking for designer labels, trendy fashion, or essentials, second-hand clothing offers a wide range of options to suit your style and budget.

 

2. Furniture and Home Décor:

Wide variety of vintage furniture and home design objects in store

Furnishing your home can be expensive, but buying second-hand furniture and home décor can help you create a stylish space on a budget.

Again, charity shops, fleamarkets, car boot sales and online marketplaces like Ebay are great places to find high-quality furniture, antiques, and unique home decor items.

Plus, with a little bit of creativity and DIY spirit, you can give new life to these pieces and make them your own.

Facebook marketplace and Gumtree are a great way to grab yourself some bargains. People are often looking to get rid of good quality furniture quickly to make space, meaning they’re often open to selling items for less money. Keep your eyes peeled and be ready to make an offer!

 

3. Electronics:

Hands holding game console controller in front of TV

Technology is constantly evolving, so buying second-hand electronics can be a cost-effective way to meet your needs. Websites like Ebay are great for this as they offer a guarantee if anything should be wrong with your product when it arrives.

There is also the option of refurbished electronics. Amazon offer a wide range of used laptops, smartphones, tablets, and gaming consoles at significantly lower prices than brand new items. You can check out their ‘Warehouse deals’ where they sell refurbished electronics that have been returned at a discount. They also have an ‘Amazon Outlet’ where they sell ‘overstocked items’ at a reduced price.

Just make sure to do your research, be aware of fakes and buy from reputable sellers. Also Check for warranties or return policies to ensure you’re getting a good deal.

 

4. Books:

Woman choosing book near table with different stuff indoors, closeup. Garage sale

For avid readers, buying second-hand books is a no-brainer. Used bookstores, charity shops, car boot sales, as well as libraries offer an extensive selection of novels, textbooks, and non-fiction at discounted prices.

Not only will you save money, but you’ll also contribute to the sustainability of the publishing industry and give old books a new home. There are some fab online options for used books such as:

Or why not try swapping with friends once you’ve finished your favourite novel? It’s so much better than it gathering dust on a shelf – and free!

 

5. Sporting Goods:

Women riding a pastel blue city bike through town

If you’re into sports or outdoor activities, purchasing second-hand sporting goods can save you a considerable amount of money. Whether you’re looking for bicycles, golf clubs, or fitness equipment, thrift stores and online marketplaces often have a wide range of options available. Take advantage of these deals to pursue your hobbies and stay active without breaking your budget. Try Gumtree, Facebook Marketplace, or car boot sales. Or for extra safety and a guarantee, we’d recommend Amazon outlet / warehouse and eBay for a built in money back guarantee if anything should go wrong.

Opting for second-hand items is both financially savvy and eco-friendly. Whether it’s clothes, furniture, electronics, or books, the pre-loved market offers a wide range of choices to meet your needs. Embrace thrifty shopping to discover hidden gems, unique treasures, and quality goods that bring joy to your life. Choose the second-hand route for your next purchase and enjoy the benefits for your wallet and the planet.

Looking for other ways to be more sustainable?  Check our blog on Sustainable Household Swaps. 

Here at Vavista, we plant a tree for every car insurance policy sold.  GET A QUOTE

[1] UN Alliance aims to put fashion on path to sustainability | UNECE
[2] Your brand new returns end up in landfill | BBC Earth
[3] 2023 Resale Market and Consumer Trend Report | thredUP
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

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