How you should look after yourself 🧠 this Bank Holiday Easter
Plus learn how exercise 🏃🏽♂️ can curb your drinking 🍺 and explore the food culture of Istanbul 🇹🇷
Hello and thanks for taking the time to read this week’s newsletter! 📖
Easter Bank Holiday is notoriously a heavy weekend in British 🇬🇧 culture so we wanted to focus on how you can look after yourself. Plus there’s some fascinating research proposing a chemical pathway using exercise 🏃🏽♂️ to curb the urge to drink 🍺
Finally Dr Haris enjoyed some time filling his face with the world’s best baklava in Istanbul 🇹🇷
BULLETPROOF YOURSELF THIS BANK HOLIDAY WEEKEND
Easter bank holiday is a staple weekend of British 🇬🇧 culture. Its religious origin wanes with each generation but what persists is a focus on binging alcohol 🍺 and lots of eating 🍽️
So we wanted to recommend 3 easy tips ✅ you should implement to protect your mind and body this Easter:
Go out in nature 🌲: Exposure to nature can stimulate the release of endorphins, serotonin, and dopamine, which are known as "feel-good" chemicals. These substances can improve mood, promote relaxation, and increase overall emotional well-being. There’s also the physical benefit too. Outdoor activities often involve physical movement, such as walking, hiking, or biking. Engaging in regular physical activity can improve cardiovascular health, reduce the risk of chronic diseases, and promote a healthy body weight.
Take it easy on the alcohol 🍺: We’re going to cover some amazing research on how exercise reduces the urge to binge alcohol later but we really advise being aware off the dangers of any alcohol consumption. More research is uncovering that any alcohol consumption is detrimental to our health. Our bodies recognise alcohol as a toxin and so initiate an inflammatory process to eliminate it from our body. This impacts liver function, cardiovascular health, brain health and immunity. There’s also the psychological aspect of drinking. The questionable decision making. The awful hangover the next day. Plus it’s not cheap so think of that hit on your wallet.
Don’t get over-EGGcited 🪺: We all know how easy it is over the Easter holidays to eat our bodyweight in chocolate and eggs. If you say you’re not guilty of this then you’re a liar. However don’t forget to balance them with healthy meals. Focus on whole foods, such as fruits, vegetables, whole grains, and lean proteins.
USE EXERCISE 🏃🏽♂️ TO BEAT THE BOOZE 🍺 BINGE
Now we don’t want to sound like party poopers at Herbal Docs HQ, but let’s admit it, the UK has an alcohol problem ❌
So we were pretty intrigued to read 📖 about new research suggesting how exercise could combat the urge to drink 🤔
When you drink alcohol, your body releases a hormone called fibroblast growth factor 21 (FGF-21).
FGF-21 is a hormone-like protein that belongs to the fibroblast growth factor (FGF) family. It plays a crucial role in regulating various metabolic processes in the body, including glucose and lipid metabolism, energy homeostasis, and insulin sensitivity.
FGF-21 is primarily produced in the liver, but it can also be synthesised in other tissues, such as adipose tissue, skeletal muscle, and the pancreas.
A team of researchers led by the University of Iowa’s Carver College of Medicine administered an FGF21 analogue to alcoholic monkeys 🦧 They found this reduced ⬇️ their alcohol consumption by 50%, plus reduced ⬇️ their sugar cravings.
Of course there are serious ethical questions that should be asked about research conducted on animals. However the data gathered is incredibly valuable.
So how can we positively use this information?🤔
Well researchers have also uncovered that bouts of exercise can increase blood concentrations of FGF-21 😲
Meaning the next time you’re thinking of heading to the pub 🍻, smash some exercise in just before and see how this could control your urges when you get there! 🔥
Istanbul: Food heaven 🇹🇷
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Istanbul, a city where two continents meet, is a mesmerising tapestry of history ⚔️, culture ☪️, and gastronomy 🍛 that beckons traveler’s from around the world 🌍
This ancient metropolis, straddling both Europe and Asia, has been a melting pot of civilisations for centuries, and this rich heritage is reflected in its diverse and delectable culinary landscape.
As you explore the vibrant streets of Istanbul, prepare your senses for a tantalising journey where you'll discover mouthwatering dishes, from succulent kebabs and crispy börek to heavenly baklava and rich Turkish coffee ☕️
Sipping on my Turkish coffee with the most incredible baklava at Hafiz Mustafa
Venturing through Istanbul's bustling markets, lively eateries, and hidden gems, you'll not only savor the unique flavors of the city but also uncover the stories and traditions that have shaped its distinctive culinary identity.
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