Wolverhampton and South Staffs Scene Magazine Early Summer 2024

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Health & Diet Enjoying Food Again: 10 Top Tips for Coping with Food Intolerances. Living with food intolerances can be challenging, especially when you see so many others enjoying the foods you used to crave. But with the right strategies and mindset, it's possible to navigate daily life with greater ease and enjoyment. Have a read of our top tips to help make living with food intolerances more manageable and fulfilling. Know Your Triggers The first step in managing food intolerances is to identify which foods or ingredients trigger your symptoms. Keep a food diary to track what you eat and any symptoms that arise afterward. This can help pinpoint patterns and identify potential triggers far more accurately. Read Labels Carefully Learn to read food labels thoroughly to identify any potential allergens or intolerances they may contain. Look for common trigger ingredients such as gluten, dairy, soy, nuts, and artificial additives. Be aware that some ingredients may have different names or be hidden in processed foods, so being vigilant really is key. Cook New Meals at Home Cooking your meals from scratch gives you full control over the ingredients and allows you to avoid potential triggers more easily than in a restaurant. Experiment with new recipes and ingredients to keep your meals exciting and varied rather than settling for the same few. While it can take some time and effort to get comfortable with what you can and can’t eat, it doesn’t have to make meal times dull. Once you’re certain of the foods you can’t eat, focus on what you can and how to incorporate different items and flavours into your meals to keep things exciting and delicious. Plan Ahead When dining out or attending social gatherings, plan ahead by researching restaurant menus or contacting the host to discuss your dietary restrictions. Bringing your dish to share at social gatherings ensures that you'll have safe options available and can enjoy your meal without worrying about potential triggers. Focus on Whole Foods Be sure to incorporate plenty of whole, unprocessed foods into your diet, such as fruits, vegetables, lean proteins, and whole grains. These foods are naturally free from common trigger ingredients and provide essential nutrients to support your overall health. Consider Substitutions Explore alternative ingredients and substitutions to replace trigger foods in your favourite recipes. For example, use almond milk or coconut milk instead of dairy milk, or gluten-free flour blends instead of wheat flour. Many specialty stores and online retailers offer a wide range of allergy-friendly products to choose from that mean you don’t have to miss out on what you love entirely. Communicate Effectively Be open and honest with friends, family, and co-workers about your food intolerances to stop any issues arising down the line. Educate them about your dietary restrictions and how they can support you, whether it's by choosing restaurants with suitable options or accommodating your needs when hosting events. Stay Positive Living with food intolerances can be frustrating at times but maintaining a positive attitude really can make a world of difference. Focus on the foods you can enjoy rather than fixating on those you need to avoid. Seek out support from others who understand what you're going through and celebrate your victories, no matter how small. Practice Self-Care Prioritise self-care activities such as regular exercise, adequate sleep, and stress management to support your overall well-being. Stress can exacerbate symptoms of food intolerances, so finding healthy ways to relax and unwind is crucial when you’re living with intolerances. Consult a Healthcare Professional If you're struggling to manage your food intolerances on your own, don't hesitate to seek guidance from a healthcare professional. A registered dietitian or nutritionist can help develop a personalised eating plan tailored to your specific needs and preferences and save you a bucket load of stress. By Katie Wilson
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Wolverhampton and South Staffs Scene Magazine Early Summer 2024

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