Beoga Nutrition

19/11/2025

HEALTHSPAN

It’s not just about adding years to your life…
It’s about adding *life* to your years. ✨

Your daily habits have a HUGE impact on how you feel now — and how healthy you’ll be in 10, 20, 30+ years.

Here are 5 simple ways to boost your healthspan & longevity:

1️⃣ Lift, move, stay strong

Strong muscles = strong future.
Aim for regular strength training + daily movement.

2️⃣ Nourish with whole foods

Pack your plate with:
🥦 Veg
🌾 Wholegrains
🫘 Beans & lentils
🐟 Lean proteins
These support energy, gut health + lower inflammation.

3️⃣ Support steady blood sugars

Balanced plates, protein at meals, fibre first.
Better energy, mood & long-term health.

4️⃣ Prioritise sleep

Your 7–9 hours is not optional.
Sleep strengthens immunity + helps your body repair.

5️⃣ Manage stress & build connection

Chronic stress speeds up ageing.
Community + meaningful relationships = longevity boosters.

Bottom line:

There is no magic bullet here, but small, consistent habits today = a healthier, stronger future you. 💛

18/11/2025

17/11/2025

🌱 EAT YOUR VEG!

GOAL - Aim for 5 to 6 portions of veg (inc. salad) per day — including 2 green veg 🌿💚
I know that this sounds like alot, especially if you don't currently include veg but as always, I recommend start small - add 1 veg per day!

Veg are packed with a variety of different fibres(prebiotics) & colours (polyphenols)!

💚 Why 6-a-day (with 2 greens)?

🥦 Support Your Immune System
Green veg like broccoli, spinach & kale are packed with vitamin C, folate and antioxidants to help you fight infections this winter.

⚡ Supports Energy Levels
Veg provides essential vitamins (B vitamins, iron, magnesium) to help reduce fatigue and keep energy steady.

😊 Lifts Mood
A veg-rich diet supports your gut microbiome — and a healthy gut = happier mood + better resilience to stress.

💩 Helps Digestion
Fibre keeps things moving, prevents constipation and helps stabilise blood sugars throughout the day.

🥗 Supports Detoxification
Green leafy & cruciferous veg in particular help your liver to clear waste from your body - especially important for hormone detoxification

Easy Ways to eat more Veg

🌱 Swop marmalade on toast to spinach & mushroom omlette on toast
🌱Add cucumber, courgette or avocado to your morning smoothie
🌱 Fill half your lunch plate with mixed chunky salad (not just lettuce) or add a mixed veg / minestrone soup
🌱 Add broccoli / cauliflower / leeks / cabbage to curry or stir-fry
🌱 Keep roasted veg in the fridge for quick meals
🌱 Swap crisps or biscuits for chopped peppers + hummus in the afternoon

Small daily habits = BIG health benefits.

14/11/2025

Getting enough sleep is one of the BEST things you can do for your health 🛡️

I know this weather is depressing but it is a great opportunity to double down on our winter wellness routine!

😴 Better Immune Defence
While you sleep, your body produces immune cells and proteins that help fight infections.

🛡️ Stronger Response to Illness
Good sleep improves how effectively your immune system recognises and destroys viruses + bacteria.

✨ Reduced Inflammation
Poor sleep can increase inflammation in the body, making you more vulnerable to colds, flu and slower recovery.

🧠 Balanced Stress Hormones
High stress = weakened immunity. Sleep helps regulate cortisol so your body can stay resilient.

💪 Faster Recovery
When sick, extra sleep supports quicker healing and reduces symptom severity.

How to Improve Your Sleep this weekend
🌿 Keep a consistent bedtime
📵 Reduce screens 1 hour before sleep....start with 15mins if 1hr feels unachievable
🌡️ Cool, dark bedroom
🍵 Limit caffeine after 2pm
🚶‍♀️ Get daylight + movement during the day....might be a challenge today 🌧 but worth remember going forward

💤 Prioritise sleep = strengthen immunity from the inside out. 🌙✨

Have a great weekend

10/11/2025

What a weekend at the Functional Medicine Conference which was held .

We learned about longestivity & how to add to our health span and not just lifespan.
We joined the dots on hormones, mitachondria, genetics, thyroid and lifespan and how to use nutrients and lifestyle to achieve better health.

I was delighted to listen to , , Michael Stone, , , Dr. Shandeep Momi. and of course the incredible Joseph Pizzorno.

The learning is always incredible but catching up with my friends and colleagues is so good for the soul....I didn't get enough pics of course!

.

Thank you Gina .ie_ , it was an incredible event! I'll be sharing all my new knowledge over the coming weeks.

04/11/2025

Today I'd like to remind you how common & preventable Type 2 Diabetes and metabolic syndrome are — especially here in Ireland — and what we can all do to manage blood-glucose levels and protect our health.

📊 Some Facts

* The HSE estimates that about 6 % of the Irish population live with diabetes, which would equate to roughly 308,000 people — with over 90 % of these being type 2 diabetes.
* Metabolic Syndrome is a cluster of risk factors including central obesity, insulin resistance, high blood pressure and abnormal lipids — a recent Irish study found that approx 40 % of adults aged 50+ in Ireland meet the criteria. Metabolic Syndrome is like a stepping stone to Type 2 diabetes.

🥗 Diet & Lifestyle Tips to Manage Blood-Glucose Levels

1. Choose high fibre carbohydrates

* Replace white carbs (bread, pasta, rice, pastries, sugary cereals) with whole-grain versions.
* Include plenty of 4 to 6 portions of vegetables and 1 or 2 portions of fruit per day — the fibre helps slow glucose absorption.

2. Aim for a Balanced Plate at every meal & snack by adding protein + healthy fats

* Include lean protein (fish, poultry, beans, lentils) & modest amounts of healthy fats (olive oil, avocado, nuts). This helps moderate the post-meal blood-glucose spike.

3. Stay active every day

* Strong muscles are like glucose sponges so strength training will improve insulin sensitivity
* Cardio exercise like walking or running helps your body use the available glucose for energy - even a 20-30 minute brisk walk after meals helps.

4. Limit ultra-processed foods & excess added sugars - these tend to raise blood glucose more rapidly, are often higher in white carbs, saturated fat, salt and low fibre and they are very easy to overconsume. Reduce to once or twice per week.

5. Manage stress, get enough sleep

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23/10/2025

Fibre might feel like the “new kid on the block” in nutrition conversations, but it’s been around forever. What’s changed is us—as quick meals and processed foods become more common, we’re often eating less fibre-rich foods.

🌱 **Where to find fibre:**
It’s in all plants—fruit, veg, salads, beans, lentils, chickpeas, nuts, seeds, and wholegrains. And the type of fibre (and the benefits) vary between each of these foods.

💡 **Why fibre matters:**
Just as we fuel our bodies with proteins, carbs, fats, vitamins & minerals—we also need to nourish our *microbiome* (the community of beneficial bacteria in our large intestine). Fibre, especially when paired with colourful plant foods, feeds these microbes, supporting digestion, immunity, mood, and overall health.

If you eat well but are still struggling to reach your fibre goal, you can add psyllium husk to your meals and Sylliflor from is a great option. It is available in a variety of flavours and can be purchase in pharmacies or you can buy directly from their website (in tubs and sachets).

❗ Gradually increase the amount of fibre you consume on a daily basisor it may contribute to digestive issues and drink plenty of water too to prevent constipation.

⚠️ **Note:** If you’re currently struggling with IBS, you may not tolerate fibre right now. That doesn’t mean it’s off-limits forever—just that your gut needs a tailored approach first (and yes, that’s something we can help you with!).

✨ Add more plants, add more colour, add more fibre. Your body—and your gut—will thank you.

20/10/2025

Your bones are living tissue — they need nourishment and movement to stay strong! 💪

✨ Diet & Exercise = The Perfect Bone Health Duo

🏋️‍♀️Weight-bearing exercise like walking, dancing or resistance training helps strengthen bones. Remember, if you don't use it, you loose it!
🌱A nutrient-rich diet supports bone density — especially foods rich in calcium, boron, vitamin D, magnesium, and protein.

💡 Bone-Loving Tip:
Sesame seeds are an amazing plant-based source of calcium! Try rolling your homemade energy balls in toasted sesame seeds for a tasty, crunchy calcium boost.
NOTE: Watch the pan if you are toasting seeds or they will explode all over your kitchen!

Small daily habits = long-term bone strength 🦴💛