Next year, I must remember ....

Making a New Year's resolution? Avoid the fads and make this the year that you choose one that you can stick to, and will actually make a real long term difference to your health.

☢️ Ignore the detox and body cleanse hype

👎 There is no scientific evidence to support any detox diet. Worse, they may do more harm than good by risking dehydration, nutrient deficiencies & potentially bowel problems. 👌 Your body naturally clears itself of most toxins through the liver, kidneys and skin. Toxins are naturally excreting in faeces, urine, and sweat. You can help the process by ensuring that you drink sufficient water and keep your digestive system healthy by eating a variety of dietary fibre.

☢️ Say no that enticing quick fix 👎 The quick fix rarely delivers long-term results and can often make sustainable results even more difficult to achieve. 👌 Making a single nutrition change and/or an activity commitment, and setting realistic milestones can ensure that you stick to your

plan and achieve your desired goals.

☢️ See through the celebrity endorsements 👎 Celebrities are paid to promote products. it does not mean that they use them or even understand what they are advertising. If it sounds too good to be true, it most likely is. 👌 Be suspicious! Do some research and find out what evidence (if any) support the product claims. If, for example, they claim an 85% success rate, how many people were used in the trial and was it tested independently?

☢️ Look beyond the promise

👎 Health teas and drinks that promise to deliver weight loss may contain laxatives and/or diuretics. Any initial weight loss is primarily due to fluid loss and will not be sustainable. The unregulated use of ingredients can cause dehydration, loss of essential electrolytes from the body, muscle cramps and diarrhoea.

👌 The polyphenols found naturally in black and green teas may positively assist with weight loss and metabolism. Slimming tea, however, should be used with caution and after checking out success rates, complaints and potential side effects of any product and consulting with your doctor.

☢️ Think about what you consume, not when

👎 Excess calories (consuming more than we use through our daily activity) are what causes weight gain. A calorie is a calorie regardless of when it is eaten.

👌 It is still worth considering the quality of what you eat in the evening. Evidence suggests that the later a person eats, the higher the likelihood of those foods being high calorie in nature. This is especially true of after-dinner snacks which tend to be less controlled and eaten whilst watching TV or working on computers. Late night eating can also cause indigestion and negatively impact on sleep quality. Ideally, try to eat at least three hours before bedtime to allow your food to be fully digested.

☢️ Avoid jumping on the intolerance bandwagon

👎The number of people reporting food intolerances has increased in recent years, but it is often unclear whether they may be experiencing symptoms for another reason. Only those with coeliac disease need to cut out gluten, yet many people are removing it from their diet without a diagnosis.

👌 If you suspect you have a food intolerance, it is worth keeping a diary noting the food you eat and the symptoms you experience. Where this highlights a potential problem food, eliminate it from your diet for 6 weeks, note any improvements and, then gradually reintroduce it. You may find smaller amounts, or particular brands are fine. Always go to your doctor if you have regular, unexplained diarrhoea, stomach pain, bloating or skin rashes.

Graphic by Edible Evidence.