Health

Testing: Adding missing micros to my diet

Rosie
19th April 2019

I'll start off by saying I'm not a great fan of the easy-route daily multivitamin. However, for a lot of people it's a great thing! But I try my best to get as many of my macros and micros in my diet, rather than a pill. I realized I severely lacked a couple: C-vitamins (because I don't get much fruit), D-vitamin because I love in Scandinavia and some more fiber and omega 3 fatty acid (well, not a vitamin, but an essential).

The latest thing I've now added to my daily routine and diet is a "health water" in the morning. Before this, drink normal water, preferably an entire glass. Tempered water - not ice cold as that can be harsh on the stomach in the morning. Then adding half a lemon, around 1/2 teaspoon of ginger (I honestly just eyeball it) and 1/2 teaspoons of chia-seeds.

List of benefits:

Water: Plain hydration. Your body is without liquid for 6-10 hours while asleep and often times we'll sweat during our sleep too. You need to rehydrate your body and get it kickstarted. It's also good on that empty-stomach-morning-breath. No, it won't remove it, but it'll ease it! Hydration inside out also promotes healthy and beautiful skin that looks glowy and will reduce your risk of premature fine lines!

Note: Drinking more than 4 Litres (without sweating or having any other medical reason to do so) is actual not healthy, everything in moderation. Dehydration is a risk with too little water, but with too much your kidneys will be forced to wash out important nutrients of your body too. Stick to 2-3 Litres a day depending on your level of sweating/exercising and you'll be well-hydrated!

Lemon: Lemon has the obvious vitamin C, which is beneficial for the immunity system. Having been sick with a cold for nearly a month I am in a definite deficit. Lemon is acidy, so I only add half a lemon to not mess too much with my gut. Just like water, vitamin C is also preventing premature aging, and it's been shown to reduce the risk of cardiovascular disease and strokes.

Note: Lemon is an acid fruit and will over time damage your teeth-enamel. Use a (reuseable) straw to drink your lemon water to lower the acid impact on your teeth and make sure you drink at least one glass of water to wash any leftover acid away + wait the recommended half an hour to brush your teeth (you can brush them 30 mins before or after you've had your acid). This is because if you brush them too soon before/after the added acid and toothbrushing will have an even more abrasive effect on your enamel. Ouch!

Ginger: Ginger is a great antioxidant, it's inflammatory, helps digestion and can help with various diseases like heart diseases and problems with high blood sugar. This may be due to it's ability to thin out the blood. It also adds a nice, fresh taste to plain lemon-water. It's a natural medicine, in a way!

Note: If overconsumed it can upset the stomach and digestion (as with everything on this list, everything is good in moderation), and because of the blood thinning abilities overconsuming can cause some issues. You can tell if your blood may be too thin if you bruise very easily and they'll faint very slowly - if you experience odd, large bruises without hits, consult your doctor.

Chia-seeds: Chia-seeds contain tons of fiber, omega 3, antioxidents. They're good for our bones with calcium, magnesium and protein (so quit the cow milk and leave it for cow-babies!) When chia-seeds are added to liquid they'll soak it up and form a gel-like consistency. The expanded mass will take a little longer to get digested in your stomach, making you feel fuller for longer, although you've eaten less. Win!

Note: Overconsumption again, is bad. Too much fiber can mess your gut up too. And - do get your chia seeds with a liquid. Water, milk, youghurt even. But something they can "soak" up and allow them some time to do so, eaten them dry means they can swell up and form the gel mid-way to your stomach making your throat blocked. So only eat already gel-like chia! And if you have a tendency to have problems swallowing, skip on chia all together.

With all this, I'll test this out for 2 weeks and see if I reak in some benefits that I can feel. We'll see! And as for the D-vitamin? Get out and soak up some sun - but don't forget the chemically-free (or few/safe chemicals) sunscreen to avoid skin cancer. Phew. A little fed up? Me too, health is quite complicated, honestly. But that's what keeps us learning - and living longer!