What to eat to feel good naked, according to a nutritionist

Banish bloating, reduce water retention and improve skin tone with these expert tips from Manisha Morgan

We know that feeling confident and comfortable in your own skin, goes way deeper than surface looks. Feeling healthy and happy comes from within, so those pillars of good health – eating well, exercising regularly, prioritising rest, and reducing stress – are crucial. But our current survey on how women view their own naked bodies is revealing a tale as old as time: what we see on the outside impacts how we feel inside, however much we might convince ourselves that “looks don’t matter”.

So, to help us get back to feeling great naked, what if you could eat foods that not only are good for overall health, but also have the added bonus of improving a few bug bears you may have about your naked body? Registered nutritionist and personal trainer Manisha Morgan, also a guest speaker at our exclusive event with Bravissimo this month, knows just the thing and shares her tips for beating the bloat, banishing puffy ankles and getting the glow back to your skin.

How and what to eat to reduce bloating

Uncomfortable, and sometimes painful, bloating is caused by trapped gas from eating gas-producing foods or from eating too quickly and gulping down air. You may feel also bloated at specific points in your menstrual cycle, or in perimenopause and menopause – this is because fluctuating hormones, particularly oestrogen, can cause the digestive system to become sluggish, increasing the likelihood of food fermenting in the gut and producing gas.

Manisha tips:

• Eat slowly and go for smaller portions to avoid overloading the system.

• Drink plenty of water – good hydration ensures that food can move smoothly through the system.

• Take a walk after eating – not only does movement aid the digestive process, but research has found that a short stroll of just 10-15 minutes within 30 minutes of eating can help control blood sugar levels.

• Prioritise foods that calm digestion, including ginger and peppermint (which can be consumed as a tea), probiotics (such as yoghurt and kefir), cucumber, bananas and oats.

How to reduce water retention

You may spot water retention (the body holding on to excess fluid) as puffiness around the ankles/feet, face and stomach. A telltale sign might be your regular socks causing a mark around your lower legs that’s more pronounced than normal. Manisha recommends choosing foods that balance the minerals in your body and help flush out sodium.

Manisha’s tips:

• Eat potassium-rich foods, such as bananas, avocados and sweet potato.

• Add magnesium-rich foods to your meals, such as leafy greens (spinach, kale) and nuts (particularly Brazil nuts, cashews and almonds).

• Consume foods high in water content such as cucumber, watermelon, celery – this may sound counter-intuitive, but they will help flush out excess water.

• Drink dandelion tea – used in herbal medicine for centuries, dandelion is naturally diuretic (so you may find yourself nipping to the loo more often!).

• It’s helpful to reduce your intake of salt and refined carbs (such as white bread, white rice).

• Move regularly – as with banishing the bloat, a bit more exercise will naturally help your system flush out excess fluid.

What to eat for better skin health

Want to feel good in your birthday suit of glowing skin? It’s not just about how it looks: our skin, the body’s largest single organ, gives us clues to our overall health. Manisha says that some skin conditions – such as acne, eczema, rosacea and psoriasis – may be improved with a change of diet. The ‘right’ foods don’t ‘cure’ the condition, she says, but they can help your skin behave better and reduce the severity of flare-ups. She also stresses that great skin health often starts in the gut, so eating foods that calm inflammation and support a diverse gut microbiome, results in better skin.

Manisha’s tips:

• Prioritise omega-3 fatty acids – oily fish (salmon, mackerel, sardines), chia seeds and walnuts are all good sources. Alternatively, take a daily omega-3 supplement (vegan and vegetarian options are available but contain slightly lower levels of omega-3).

• Eat vitamin C-rich foods, such as citrus fruits, bell peppers, strawberries and kiwis.

• Eat the rainbow – make your meals and snacks colourful with wholefoods high in antioxidants and polyphenols, such as berries, green tea and dark leafy greens.

• Stay hydrated – we’re back to water again, but it’s so important for health! If your pee is light coloured like straw, it’s a good indicator that you’re well hydrated.

• Minimise stress and get plenty of sleep – lack of quality rest and living a stressful life will show up on your face (and elsewhere) in no time!

When did you last look at yourself naked?

We’ve had a fantastic response to our survey question so far, but we want to hear from even more of you. Click here and tell us when did you last take a good look at your naked body (not just a glimpse) and how did it make you feel? You can be completely anonymous, but we are interested in your age to reveal if attitudes differ across age groups. As a thank you for completing the quick survey, you’ll receive a special 20% off discount code for anything at Royce.

About Manisha

Manisha’s personal experience of menopause led her to train as a nutritionist at the age of 48 and as a personal trainer at the age of 52. Her journey through menopause, navigating her way through the conflicting and misleading information, fuelled her passion for understanding the complexities around nutrition.

Using her expertise, Manisha has helped over 1,000 women achieve optimal health through her passion for healthy living. She works with clients on a one-to-one basis and provides group coaching programmes, empowering women to attain the highest degree of health and fitness through sustainable lifestyle choices and a holistic approach to nutrition. For more details about how she could help you, visit www.manishayournutritionist.co.uk.