10 Tips for Lifelong Wellbeing by Clinical Nutritionist Eva Humphries

In this insightful guide, BANT registered nutritionist, Eva Humphries, shares her top tips for maintaining both physical and mental agility at any age. Eva's expertise brings you practical and actionable advice centred around hydration, nutrition, and lifestyle choices.

1. Hydration:

Eva emphasises the role of hydration in maintaining overall wellbeing. Dehydration is a leading cause of fatigue and food cravings, so it is important to increase your intake of caffeine-free fluids such as herbal teas and water to support your hydration levels. As we age, it becomes even more important to pay attention to hydration since our total body water percentage decreases after we reach 60.

2. Add Veggies for Nutrient Boost:

Eva advocates for a positive approach to nutrition, focusing on adding nutrient-rich foods rather than eliminating "bad" ones. Aim to fill half of your plate with a variety of vegetables. This is a great way to add more nutrients to your meal with feel-good vitamins, minerals, and fibre.

3.  Whole Foods for Optimal Health:

Drawing inspiration from the renowned Mediterranean diet, Eva encourages incorporating more whole foods into your meals. Beans, pulses, fish, and vegetables dominate dietary patterns associated with heart health, reduced cholesterol, and improved cognition. While it would be impossible to completely avoid processed foods, increasing the amount of whole foods we consume can significantly improve our overall nutrient intake.

4.  Power of Omega-3s:

Our bodies are capable of efficiently converting almost anything we eat into fat. However, Omega-3 fatty acids, a type of polyunsaturated fat, are essential fats that we are unable to produce. Omega-3s can be found in oily fish such as sardines, mackerel, trout and wild salmon, shellfish, especially mussels and plant-based items such as walnuts, hemp and chia seeds, Omega-3s play a vital role in supporting hormone health, brain function, and muscle preservation. 

5.  Fermented Foods for Gut Health: 

The health of our gut is determined by the microbiome, which consists of a collection of bacteria and other microorganisms that live in our gut. These microbes help us live healthier lives by converting foods that we cannot digest into ‘thank you gifts’ for us. For instance, they produce short-chain fatty acids from fibre, which provides nourishment to the gut lining. Fermented foods contain more of these beneficial bacteria, so consuming foods like sauerkraut, kimchi, and kefir can be an excellent way to support your gut microbiome.

6.  Load Up on Bioactive Compounds:

You may already be aware of the health benefits of turmeric, but perhaps you are unsure why it is so beneficial. This is because of the presence of bioactive compounds in the spice. Bioactive compounds are specific substances found in plants that may provide health benefits. Turmeric is a prime example of this, as the bioactive compound curcumin has been linked to reduced joint inflammation. Many other spices, fresh herbs, and garlic are also packed with a variety of bioactive compounds.

7.  Experiment with New Foods for Variety:

It is common for most people to eat the same type of food repeatedly, which can limit the variety of nutrients that we consume. To avoid this, Eva recommends experimenting with new foods and flavours which can offer additional nutrients and bioactive compounds. Trying out new recipes or introducing new flavours is an excellent way to boost our intake of feel-good nutrients.

8.  Minimise Snacking:

Snacking may prevent us from consuming balanced meals. This is especially true for older people, who tend to have lower appetites. By filling up on snacks instead of main meals, our overall nutrient intake may decrease. It is worth considering that our snack choices often aren't the healthiest, so reducing snacking and focusing on nourishing meals may be a better way forward.

9.  Avoid Ultra-Processed Foods:

Studies indicate that ultra-processed foods increase hunger, leading to more snacking, and contain chemicals that may harm our digestive system. To avoid these risks, Eva suggests making simple food swaps, such as switching from long-life bread to natural sourdough bread or replacing cereal with homemade granola or porridge.

10. Move Daily for Wellbeing:

A study showed that active adults had greater cognition and were less likely to be frail compared to non-active adults. Additionally, going outdoors daily, especially to natural environments like gardens, woodlands, or the seaside, can improve gut health. Remember, exercise doesn't need to be intensive to be beneficial. A gentle daily walk or simple weight-bearing exercises like repeatedly sitting in a chair and standing up can make a difference.

Take a step towards a healthier life by seamlessly incorporating some of these simple yet impactful changes suggested by Eva and experience the positive transformation they can bring to your overall wellbeing.