Welcome to this edition of our nutritional newsletter, where we’re exploring the connection between digestion, metabolism, and balanced wellness. A well-rounded approach to nutrition includes mindful food choices, hydration, and an active lifestyle - all of which can play a role in maintaining overall well-being. From incorporating fibre-rich foods to staying energised throughout the day, there are many simple ways to support your body's natural processes. Stay tuned for tips, insights, and practical ideas to help you feel your best every day!
How to keep your digestion happy?
A well-functioning digestive system plays a key role in overall health. Here are some simple ways to support gut health and encourage smooth digestion;
Increase Fibre Intake
• Adds variety to your diet – found in fruits, vegetables, whole grains, and legumes, fibre-rich foods bring natural texture and balance to meals.
• Supports a well-rounded eating routine – including fibre helps create satisfying meals and encourages a diverse range of nutrients.
• Offers versatile meal options – from crunchy salads to hearty grains, fibre can be added to meals in many delicious and creative ways.
Stay Hydrated
• Drinking plenty of water helps support digestion and may reduce bloating.
• Herbal teas like peppermint, ginger or fennel have been traditionally used to aid digestion.
Support Gut Bacteria
• Include probiotic rich foods like yoghurt, kefir or fermented vegetables to help maintain gut flora.
Eat Mindfully
• Chew food thoroughly to help aid digestion.
• Avoid eating too quickly, as it may contribute to bloating and discomfort.
• Opt for smaller, balanced portions to avoid feeling overly full.
Stay Active
• A short walk after meals can help support digestion
• Gentle exercises like yoga or stretching may be beneficial for digestive function.
By making these small adjustments to your diet, you can enjoy your favourite meals while keeping your digestion running comfortably
Key Vitamins that Support a Healthy Metabolism
A healthy metabolism plays a role in converting food into energy efficiently. Here are some key vitamins that contribute to metabolic function:
B Vitamins ( B1, B2, B3, B6, B12, Folate, Biotin)
• Involved in the breakdown of carbohydrates, fats and proteins.
• Found in whole grains, eggs, lean meats, dairy, leafy greens and legumes
Vitamin D
• Plays a role in metabolic processes and supports overall health.
• The best source of vitamin D is sunlight but can also be found in oily fish such as salmon or mackerel, fortified foods and eggs
Magnesium
• Contributes to energy production and muscle function
• Found in nuts, seeds, leafy greens, whole grains and dark chocolate
Iron
• Supports oxygen transport in the blood which is important for energy metabolism.
• Found in red meats, lentils, spinach, tofu and fortified cereals
Zinc
• Helps with enzyme function related to metabolism
• Found in nuts, seeds, shellfish and poultry
Vitamin C
• Assists with iron absorption and plays a role in metabolic function
• Found in citrus fruits, berries, bell peppers and leafy greens
Including a variety of these nutrients in your diet can help support a healthy metabolism and steady energy levels.
Weight management tips
With a few mindful choices, you can keep your health goals in check, here’s how:
Focus on Balanced Meals – Incorporate a mix of proteins, healthy fats, and fibre-rich foods to create satisfying and well-rounded meals.
Be Mindful of Portions – Paying attention to portion sizes can help create a balanced approach to eating.
Eat with Intention – Taking time to enjoy meals and snacks can help create a more mindful and satisfying eating experience.
As you explore ways to support digestion, metabolism, and overall balance, small daily choices can make a big difference. Whether it’s incorporating a variety of nutrient-rich foods, staying active, or maintaining mindful habits, every step contributes to a well-rounded routine. Finding what works best for you is key, and consistency can help create lasting habits.
Stacie Henson has been working at Metabolics for two years and has immersed herself in learning more about Metabolics products and nutrition generally.
She has completed basic nutrition courses and recently completed a Level 4 Nutrition Diploma. Stacie is currently studying for a Level 4 Transformational Nutrition course to further her experience and knowledge to better support Metabolics customers.
