Nutri-tic

05/01/2026

How Exercise Helps Control Blood Glucose in Type 2 Diabetes

Type 2 diabetes (T2D) affects how the body uses glucose (sugar) for energy. When someone has T2D, their body doesn’t use insulin properly, which can cause blood glucose levels to rise. One of the most powerful and natural ways to help manage blood glucose is regular exercise. Movement doesn’t just help with fitness—it plays a direct role in how the body handles sugar.

1. Exercise Helps Muscles Use Glucose
When you exercise, your muscles need extra energy. To get that energy, they pull glucose from the bloodstream and use it as fuel. This happens even without insulin, which is especially helpful for people with type 2 diabetes. As a result, blood glucose levels often go down during and after physical activity.

2. Improves Insulin Sensitivity
Exercise makes the body more sensitive to insulin. This means that after being active, insulin works better at moving glucose from the blood into the cells. With improved insulin sensitivity, the body doesn’t need as much insulin to keep blood glucose in a healthy range. This effect can last for hours—and sometimes up to a day—after exercising.

3. Helps Lower Blood Glucose Over Time
Regular physical activity doesn’t just help in the moment. Over time, consistent exercise can help lower average blood glucose levels. This supports long-term blood sugar management and reduces the risk of complications linked to type 2 diabetes, such as heart disease and nerve damage.

4. Supports Weight Management
Exercise helps burn calories and build muscle, both of which support healthy weight management. Maintaining a healthy weight can reduce insulin resistance, making it easier to control blood glucose levels. Even small amounts of regular movement can make a difference.

5. Reduces Stress (Which Affects Blood Sugar)
Stress can cause blood glucose levels to rise because stress hormones tell the body to release more sugar into the bloodstream. Exercise is a natural stress reliever. Activities like walking, stretching, or playing sports can help lower stress and, in turn, support better blood glucose control.

6. What Types of Exercise Help?
Different kinds of exercise offer benefits:
Aerobic exercise (like walking, cycling, or swimming) helps lower blood glucose and improve heart health.
Strength training (like bodyweight exercises or light weights) builds muscle, which helps the body use more glucose.
Flexibility and balance activities (like stretching or yoga) support overall movement and reduce injury risk.

Conclusion
Exercise is a powerful tool for managing blood glucose in people with type 2 diabetes. By helping muscles use glucose, improving insulin sensitivity, lowering stress, and supporting long-term health, regular physical activity plays a key role in diabetes management. The best exercise is one that is safe, enjoyable, and done consistently.

30/11/2025

Water: the free, essential drink that supports the whole body

Water is free (or very low cost) and widely available through the public tap supply — one of the simplest and most effective ways to support health every day. Drinking plain water instead of sugar-sweetened drinks reduces calorie intake and is a practical, population-level strategy to help lower the risk of obesity and type 2 diabetes.
Why water matters
Water is the body’s most abundant molecule and is essential for nearly every physiological process: it maintains blood volume and circulation, helps transport oxygen and nutrients, supports digestion, regulates body temperature, aids kidney function and waste removal, cushions joints, and contributes to healthy skin and cognitive function. Even mild dehydration can impair concentration, mood, and physical performance.
Connections to rising health issues
Rates of overweight, obesity, and type 2 diabetes remain high in the UK and globally. Replacing sugar-sweetened beverages with water is an evidence-based way to cut excess calories and reduce long-term risk for these non-communicable diseases. Some clinical research also links increased water intake to modest improvements in weight management and fasting glucose/insulin markers — particularly when water replaces caloric drinks. Water is not a miracle cure, but it is a practical, low-cost tool that supports broader dietary and lifestyle change.
Health benefits of drinking enough water
(Research-backed and commonly cited benefits)
Supports circulation and nutrient delivery by maintaining blood volume.
Aids digestion and helps prevent constipation by keeping intestinal contents soft and supporting normal bowel function.
Supports kidney health and reduces urinary concentration, lowering risk factors for certain types of kidney stones.
Assists appetite control and weight management when water replaces caloric beverages or is consumed before meals.
Supports cognitive function and mood, particularly when mildly dehydrated.
Maintains temperature regulation and physical performance during physical activity.
How much to drink
UK public health guidance generally suggests adults aim for roughly 1.5–2 litres of total fluid per day (about 6–8 glasses), with needs increasing during exercise, hot weather, or illness. Fluids count from water, tea, coffee, and many foods (with the exception of alcohol, which can be dehydrating). Listen to your thirst and make plain water your default choice.
About chlorine in UK tap water
Some people avoid tap water because they worry about chlorine. In the UK, chlorination is a standard, regulated disinfection method used at very low concentrations to keep drinking water microbiologically safe. Regulatory monitoring and guidance from UK inspectors and international agencies (including the WHO) show that the residual chlorine levels used in public supplies are effective for public-health protection and safe to drink. Taste or smell sensitivity is usually the main concern rather than any health risk.
There is occasional discussion about disinfection by-products (such as chlorate), but these are monitored and controlled under UK and WHO guidelines to ensure they remain below health-based limits. In short: current evidence and regulation confirm that UK chlorinated tap water is safe and should not be used as an excuse to avoid drinking it.
Bottom line
Drinking plain water is a free, low-risk, high-value habit that supports nearly every system in the body. It is especially useful as a simple swap for sugary drinks to help reduce calorie intake and support prevention of obesity and type 2 diabetes. UK tap water is treated and monitored to standards set by national regulators and informed by WHO guidance, so while taste preferences are personal, they are not a health-based reason to avoid drinking tap water.

References
(Peer-reviewed and official guidance)
World Health Organization — Drinking-water fact sheet and drinking-water quality guidelines
WHO Europe — hydration and benefits of replacing sugar-sweetened drinks with water
Drinking Water Inspectorate (UK) — chlorine safety and drinking-water standards
Popkin, B.M., et al. “Water, hydration, and health” (Nutrition Reviews)
Thornton, S.N. (2016). “Increased Hydration Can Be Associated with Weight Loss”
Recent systematic reviews (2024–2025) on water intake, weight outcomes, and metabolic markers
NHS, British Dietetic Association, and UK Public Health hydration guidance

28/11/2025

Food Friday
POMELO

got this fruit in Aldi’s — they’re selling them at the moment — and I had personally never heard of it. So here’s the low-down on the pomelo.
Pomelos are in season through late autumn and winter, which is why they suddenly appear in supermarkets around this time of year. Even though they’re not grown in Scotland, they’re one of the best winter citrus fruits you can add to your diet.
What is a pomelo?
A pomelo is a large citrus fruit, similar to a grapefruit but sweeter, less bitter, and extremely fragrant. It’s easy to peel, the segments hold their shape well, and it’s surprisingly refreshing for a winter fruit.
Nutritional benefits
• Very high in vitamin C, which supports immunity, boosts skin health and helps with fatigue during darker months.
• Rich in antioxidants that help reduce inflammation and support overall wellbeing.
• High in fibre, which aids digestion and helps you feel full for longer.
• Hydrating and low in calories, making it a lighter choice during the colder months when comfort foods tend to take over.
• Contains potassium, which supports healthy blood pressure and muscle function.
How to enjoy it
• Eat it plain — the segments are naturally sweet and juicy.
• Add it to yoghurt or porridge for a bright, fresh contrast.
• Mix into a winter salad with greens, nuts or pomegranate.
• Make a simple citrus salsa to serve with white fish.
• Use the zest in baking for a mild, sweet citrus flavour.

27/11/2025

Tranquil Thursday
60 seconds Grounding Scan

How to do it:
Relax your jaw and shoulders
Take a deep breath in and out
Feel your feet on the ground
Scan your body from toes to head
Finish 1 deep breath

Benefits:
Quickly reduces stress
Improve focus
Helps calm overwhelm
Supports mind body awareness
Great before meals and busy moments

Try it any time you need a reset

26/11/2025

Wake up Wednesday
2 min movement

Deep core brace: the desk friendly move, that’s strengthens from within
The deep core brace is a subtle but powerful way to wake up your core while you work. Instead of sucking in, this move trains your traverse abs - your body’s natural corset - to switch on and support you throughout the day.
By gently tightening the deep core while keeping your breath steady, you help:
Improve posture by stabilising your spine from the inside out
Reduce tension in the lower back caused by slouching
Engage ur abs safely without crunches or equipment
Create better body awareness, helping you sit taller
Support digestion and breathing mechanics through better alignment
Boost energy and focus thanks to increased circulation and upright posture.
How to - sit tall, feet flat. Imagine someone is about to poke you in the stomach. Gently tighten your deep core (not sucking in).hold 5-10 seconds breathe normally. Relax. Do 10 rounds

22/11/2025

Reducing Inflammation Through Nutrition: A Simple, Evidence-Based Guide for Everyday Eating
Chronic inflammation can contribute to joint pain, low energy, digestive issues, and long-term health conditions. The foods we choose daily have a significant impact on how inflamed or calm our body feels. The good news is that reducing inflammation doesn’t require a complicated diet. You can do it easily by following principles from the UK’s Eatwell Guide and a few key science-backed habits.
What Drives Inflammation in the Diet?
A major factor is the amount of ultra-processed foods in the average UK diet. Studies in journals like The BMJ and JAMA show that diets high in ultra-processed foods are linked to higher levels of inflammation. These foods often contain large amounts of added sugars, refined carbs, unhealthy fats, and additives that stress the body over time.
Another common driver is excessive added sugar. Soft drinks, sweets, sweetened yoghurts, chocolate bars, packaged cereals, and many “low-fat” supermarket products contain sugar that pushes up inflammatory markers and disrupts blood sugar balance.
Fats also play a role. When our diet is high in processed and fried foods, we tend to eat too many poor-quality fats and not enough beneficial ones. It’s the imbalance that causes problems. Deep-fried foods, cheap takeaway oils, and processed snacks can contribute to inflammation, especially when omega-3 fats are low.
Refined carbohydrates such as white bread, white pasta, pastries, and sugary snacks also increase inflammation because they spike blood sugar and provide very little fibre. Most UK adults consume far less fibre than recommended, which impacts gut health and increases inflammation.
Using the Eatwell Guide to Lower Inflammation
The Eatwell Guide recommends a balanced plate built around fruit and vegetables, whole grains, healthy proteins, and unsaturated fats. These food groups align closely with what scientific research shows about reducing inflammation.
1. Fruit and Vegetables
Aim for a variety of colours every day. Berries, leafy greens, peppers, broccoli, tomatoes, grapes, and cherries all contain antioxidants and polyphenols that reduce inflammation naturally.
2. Wholegrain Carbohydrates
Choose wholegrain alternatives to white and refined carbs. Brown rice, wholemeal pasta, wholegrain bread, oats, and quinoa support gut health, stabilise blood sugar, and help lower inflammatory markers.
3. Lean and Plant-Based Proteins
Protein has a stabilising effect on blood sugar and supports tissue repair. Lean meats, beans, chickpeas, lentils, eggs, tofu, and natural yoghurt are all beneficial. Oily fish like salmon, mackerel, sardines, and herring are especially helpful because of their omega-3 fats, which have strong anti-inflammatory effects.
4. Healthy Fats
The Eatwell Guide encourages using unsaturated fats like olive oil, rapeseed oil, nuts, seeds, and avocado. These fats protect the heart and calm inflammation. Including a source of omega-3 at least twice a week can make a noticeable difference.
5. Limit Foods High in Fat, Salt and Sugar
This includes crisps, pastries, sweets, sugary drinks, processed meats, and fast foods. These items contribute to inflammation when eaten regularly. Instead of cutting everything at once, start by swapping one processed item per day for something fresh and whole.
Supporting Your Gut to Reduce Inflammation
A healthy gut is essential for managing inflammation. Increasing fibre from fruit, vegetables, whole grains, beans, and nuts helps feed good bacteria. Fermented foods like natural yoghurt, kefir, sauerkraut, and kimchi also support a more balanced gut, which lowers inflammation throughout the body.
A Simple Anti-Inflammatory Day of Eating
Breakfast: Porridge oats with berries and a spoonful of flaxseed
Lunch: Wholegrain wrap or salad with chicken, beans, or salmon and lots of veg
Snack: A banana, a handful of nuts, or carrot sticks with hummus
Dinner: Stir-fry with garlic, ginger, mixed vegetables and brown rice, or baked salmon with vegetables
Drinks: Water, herbal tea, or unsweetened drinks
Final Thoughts
You don’t need a complicated diet or extreme rules to reduce inflammation. Following the simple principles of the Eatwell Guide, choosing whole foods more often, and cutting back on sugary or heavily processed items can create a powerful shift in how your body feels.

21/11/2025

Food Friday: Salmon — Your Winter Vitamin D & Anti-Inflammatory Boost

As the days grow shorter and sunlight becomes scarce in Scotland, many of us are at increased risk of vitamin D deficiency. Vitamin D is essential for bone health, immune function, muscle strength, and mood regulation — yet during the winter months, our skin simply doesn’t receive enough UVB exposure to produce adequate levels.
That’s where oily fish like salmon can make a meaningful difference. Salmon is one of the richest natural food sources of vitamin D, with a typical portion providing a significant share of your recommended daily intake. Including it in your meals is a simple, evidence-based way to support healthy vitamin D levels during the darker months.

Salmon also offers powerful anti-inflammatory benefits. Its omega-3 fatty acids (EPA and DHA) help reduce the production of pro-inflammatory molecules in the body, supporting heart health, brain function, and joint mobility. When paired with other anti-inflammatory foods — such as berries, leafy greens, nuts, olive oil, and whole grains — it can contribute to a dietary pattern that supports long-term wellbeing and may help lower chronic inflammation.

Bottom line: Adding salmon to your weekly routine is a tasty, science-backed way to boost vitamin D, support your immune system, and nourish your body through the winter season.

20/11/2025

Tranquil Thursday

Today’s technique is the 4 4 6 breathing protocol, a brief mindfulness exercise to influence the autonomic nervous system.
How it works:
Inhale through the nose for 4 seconds
Hold for 4 seconds
Exhale for 6 seconds

The extended exhalation increases para-sympathetic (vagal) activation, which helps lower heart rate, reduce cortisol levels, and shift the body out of ‘flight or fight’ mode. Studies show that even 1-2 minutes of slow, controlled breathing can enhance emotional regulation, improve attention, and support cardiovascular stability.

This simple technique is a practical way to give your brain and body a measurable dose of calm.

19/11/2025

Wake up Wednesday
2 minute movement

Superman Plank

It targets core stability, lower back strength, shoulder stability, glutes and hamstrings, balance and coordination, anti-rotation control, and posture muscles. It’s basically one of the best all-round functional core movements.

Why Plank Superman works so well
It engages the whole body — core, glutes, shoulders, back, and hips all work together.

It builds real-life strength — the anti-rotation aspect protects your spine during everyday movements.
It’s safer for the lower back than a full superman — there’s no excessive extension.
It improves balance and control — beneficial for all levels.

How to do it
From plank position, lift opposite arm and opposite leg, pause, then switch. Slow and controlled is key.
Simple 2-minute structure
10 seconds slow alternating lifts
10 seconds hold (one side extended)
Repeat that pattern for 2 minutes.

18/11/2025

17/11/2025

I’ve Finally Registered With the Association for Nutrition!
After finishing my honours degree in Nutrition back in April, I’ve finally taken the step and registered with the Association for Nutrition (AfN) — something that’s been sitting on my to-do list for far too long!
I wanted to share a little bit about what this means, in a light, friendly way (no heavy science talk, I promise!).

So… what is the AfN?
In simple terms, the AfN is the organisation that oversees professional standards in nutrition in the UK.
One of the main things it does is keep a register of people who have completed an AfN-accredited nutrition degree at a recognised university.
It’s just their way of making sure that anyone listed as a Registered Nutritionist has a solid, science-based education behind them, follows an ethical code, and keeps their knowledge up to date.
Nothing intimidating — simply a bit of reassurance for the public that their practitioner has met certain standards.

Why I decided to register
The world of nutrition is a busy and colourful place! There are so many people offering support — personal trainers, coaches, chefs, people sharing their own journeys, those who’ve taken shorter courses, and those with formal degrees. There’s space for everyone, and each person brings something unique.
My reason for registering is really straightforward:
I want people to know exactly what my background is and the standard I work to.
That’s it.
Not “I’m better than.”
Not “you shouldn’t listen to anyone else.”
Just simple transparency and a bit of personal pride in the qualification I worked hard to earn.

A gentle word about qualifications
Because the title “nutritionist” isn’t protected in the UK, it can be hard for the public to tell who has which level of training.
AfN registration simply helps clear that up — it shows that the practitioner has completed an accredited nutrition degree and has been assessed against professional standards.
This doesn’t take anything away from people who gained their knowledge through different routes. Some are incredibly experienced, passionate, and make a huge positive difference.
Different paths, different strengths — and that’s a good thing.

Why this matters for clients
For people who come to me for support, AfN registration simply means:
• you know what training I’ve done
• you know the advice is evidence-based
• you know I’m accountable to a professional code
• you know I keep up to date with ongoing learning
It’s just an extra layer of openness and reassurance.

And honestly… I’m just happy to have done it!
For me, this registration feels like the final bow wrapped around my degree — a little milestone I’m celebrating with a smile.
If you ever want to know more about the AfN, nutrition qualifications, or anything food-related, I’m always happy to chat.

15/11/2025

www.nutri-tic.com
Don’t Just Feed Your Gut Bacteria — Build a Thriving Gut Ecosystem

Most people think gut health is as simple as popping a probiotic.�But here’s the thing — your gut isn’t just a container for bacteria.�It’s a living environment, and if that environment is out of balance, no amount of supplements will fix it.
Imagine trying to grow flowers in dry, cracked soil.�You can scatter all the seeds you want, but nothing will flourish unless the ground itself is healthy.�Your gut works the same way — probiotics are the seeds, but your gut lining and the food you eat are the soil.
When the gut is inflamed, nutrient-deprived, or lacking in fiber, those “good bacteria” can’t settle in or do their job.�That’s why real gut healing begins before you add more bacteria.
Here’s what that looks like:�1️⃣ Repair the gut lining so it can protect and absorb properly�2️⃣ Calm inflammation through real, whole foods�3️⃣ Add diverse fibers and colorful plants to feed your native microbes�4️⃣ Then bring in targeted probiotic strains — once the environment is ready
Your gut is the command center for immunity, mood, and metabolism — and it responds to how you feed it every single day.
At Nutri-tic, we see nutrition as more than supplements or diets.�It’s about cultivating the inner ecosystem that supports your body’s natural intelligence.
Because lasting health doesn’t come from adding more — it comes from nourishing what’s already within you.
www.nutri-tic.com