Much of the world remains in lockdown as we continue to fight the spread of the COVID-19 virus. Many people are understandably feeling anxious and worrying about the impact this is having on their health and livelihood and that of their family and friends. However, rather than feeling helpless and worrying, why not start learning what steps you can take, big or small, to help you and those around you deal with this crisis? Many doctors and healthcare practitioners are referring to COVID-19 as a ‘lifestyle’ disease as more and more statistics worldwide indicate that it is the unhealthiest who are the most vulnerable. When we take action, we move from worrying about the problem to becoming part of the solution. It is never too late to focus on being healthier. It is also not necessarily about making huge fundamental changes to your diet and lifestyle but about the right tweaks that will make all the difference to help support your immune system. A good place to start is to look at what you can add to your diet that will increase your nutrition. ‘Superfoods’ are an excellent addition to our daily diet due to the fact that each one contains essential nutrients that supercharge our health and nutrition naturally. Adding one or more of the superfoods listed below to your morning porridge, a smoothie, yoghurt, freshly made juice or a salad is an easy way of increasing your overall nutrient intake to help support your immune system against viruses and other health issues you may be dealing with. 1. Acai Berry The acai berry is related to the blackberry. It is higher in antioxidants than other berries, which help to neutralise harmful free-radicals. It contains the flavanoid anthocyanin, which may help lower inflammation and keep the immune system healthy and strong. Anthocyanin importantly provides many anti-viral benefits helping the body defend against illnesses. Eldeberry fruit has been shown to inhibit coronavirus activity in cells due to its content of anthocyanin flavanoids. However, boosting your immune system is best before infection occurs and not during infection. This is due to the fact that lung damage from advanced coronavirus pneumonia has been found, in some patients, to be caused by an overactive immune response. Acai berry, like eldeberry, is thus best taken to support immune health prior to infection, or at the early stage of infection, but not for more severe illness. Acai has a sweet, sharp taste, similar to a raspberry. The best powder forms are those that have been freeze-dried as this preserves the antioxidants. Make a nutty smoothie adding ½ tsp to unsweetened almond milk, with 1 scoop vanilla protein powder, and 2 tbsp each of tahini and cocoa powder. 2. Ashwagandha Ashwagandha is an example of an adaptogen. Adaptogens have been shown in many studies to increase resistance to stress, while decreasing sensitivity to stressors. Ashwagandha can boost brain function, lower the stress hormone cortisol, help fight anxiety and depression and lower blood sugar. When we are stressed, enormous amounts of energy are mobilised in preparation for coping with a perceived danger (in this case COVID-19). There is only a finite amount of energy in the body and if there isn't enough left for growth and repair, we become more susceptible to external threats. When we respond to situations with fear, aggression and frustration, our immune system becomes compromised. Research shows that fear and stress hormones actually suppress the immune system. During times like these, adding ashwagandha to your daily regime will help calm you down, moving you more into a state of balance and improving your immune system's ability to combat foreign agents in our environment. Try making a delicious smoothie by adding ½ tsp of ashwagandha to unsweetened almond milk (or your favourite non-dairy alternative), 1 scoop of vanilla protein powder, 2 tbsp tahini and 2 tbsp of cocoa powder. 3. Baobab Baobab is one of the sweeter foods on this list. It comes from the fruit of the baobab tree and has a tangy, sherbet taste. Baobab is high in vitamin C, potassium and fibre. Maintaining high levels of vitamin C is recommended by many doctors and healthcare practitioners as it is an essential pillar of the immune defense. Potassium is an electrolyte, important for overall health. Several doctors on the frontline, dealing with COVID-19 patients, have observed that many are excreting potassium in their urine. Including foods with high levels of potassium is important at this time. Baobab can also help to support your digestive system, while assisting in blood-sugar balance. Some research even suggests that baobab powder has anti-viral, anti-microbial and anti-inflammatory properties, making it a great option for helping to support a strong immune system. Baobab is ideal in smoothies where its natural sweetness can counteract the bitter flavour of other powders, such as spirulina. 4. Cacao Cacao comes from the beans of the cacao tree and is the active ingredient in chocolate. It is also what gives dark chocolate its well-documented health benefits, including high levels of antioxidants, magnesium, iron, calcium and fibre. Cacao is well known for its wide range of health benefits. Recent research even suggests it can provide protection against influenza virus due to biologically active ingredients that have broad spectrum antimicrobial activity. Cacao is also recognised as one of the highest sources of polyphenols. Cacao can be bought as powder or nibs and complements many other foods, including smoothies, hot chocolate, baking and many desserts. Be sure not to confuse 'cacao' with 'cocoa', which is the roasted form of the cacao bean and does not contain the same density of nutrients. 5. Chlorella Chlorella comes from the far east and is derived from algae. It contains several antioxidants such as vitamin C, beta-carotene, chlorophyll, lycopene and lutein which can help fight many chronic diseases. Chlorella is also able to help the body detox by binding to and removing heavy metals. The more toxic our bodies are, the more compromised our immune system becomes, making it more difficult to defend us when confronted by a virus such as COVID19. Chlorella has a slightly bitter, seaweedy taste and so many people like to combine it with sweeter flavours such as baobab to balance the tartness. 6. Moringa Moringa is made from the crushed leaves of the moringa tree. The powder has high levels of antioxidants and carotenoids. Moringa is thought to help support healthy blood sugar levels as well as offering protections for the liver, kidneys and the heart. As with ashwagandha, moringa is an adaptogen, which, like other adaptogen herbs and plants, is known to protect the body from the toxic effects of stress. Studies indicate that adaptogens not only help the body to cope with stress, but can enhance general health and performance. Moringa has a distinctly nutty and peppery flavour and goes well in any smoothie, or stirred into porridge. 7. Spirulina Spirulina is one of the classic superfoods, having been used for centuries in many parts of the world and derived from blue-green algae. It is particularly dense in protein, vitamin B12, calcium, magnesium and iron. Some research also indicates that spirulina can help to support liver health, lower cholesterol and stabilise blood pressure. The results of a detailed study published in Scientific Reports in 2016 into the anti-viral properties of a Spirulina (Arthrospira platensis) demonstrated that "Spirulina extract is capable of inhibiting viral replication ..." Spirulina has quite an intense taste so use this powder sparingly; just a teaspoon in your smoothie is more than enough. Because it is so concentrated, it is guaranteed to make everything you add it to go a sludgy green, regardless of the other ingredients. But the colour is worth it for all the goodness that is packed into this wonderful superfood. 8. Maca Maca is a malty tasting root vegetable that is native to the Andes, where the indigenous people have used the plant for its health benefits for millenia. Maca is rich in potassium, calcium, vitamin C, vitamins B6 and B3, copper, iron, and protein. There is also some evidence that maca can help with symptoms of menopause and perimenopause. One teaspoon (5g) of maca powder contains about 20% of copper RDA for adults. Copper is needed to help trigger the release of iron to form haemoglobin which carries oxygen around the body, as well as being involved in the production of both red and white blood cells. In addition, copper is well known for its antiviral properties. It is also a natural inhibitor of the enzyme furin which alters the viral spike proteins of COVID-19, enabling the virus to lock onto certain cell receptors. While high dose zinc has been advocated for its antiviral effects, high dose zinc supplementation will produce copper deficiency if you ignore copper. As with all these powders, maca goes well in smoothies but is also often used in baking or as a pancake topping, due to its distinct, malty flavour. 9. Matcha Do not confuse this superfood with the similarly named ‘maca’; matcha actually comes from the same plant that gives us green tea, the camellia sinensis. Matcha is essentially green tea in powder form and has a similar taste, however it has a much higher concentration of antioxidants (137 times more) and is also high in L-theanine which has been found to help with focus, alertness and energy. You can use matcha to make your own intense green tea, but it is good in smoothies or in healthy matcha brownies, which can be a great snack when out and about. 10. Wheatgrass Wheatgrass is one of my favourite superfoods, in fact I have an e-Book that is all about its many benefits and uses, which you can download for free on my Freebies page. A wide range of health benefits have been attributed to wheatgrass. Wheatgrass comes in either frozen grass form, or as a powder. I tend to use the powder as it is more simple to work with. Wheatgrass is rich in vitamin A, C and E, as well as iron, calcium, magnesium and various antioxidants. It is thought to help lower cholesterol and fight inflammation. Inflammation is an immune response. When the immune system is fighting battles on one or more fronts, it is not strong and united to fight off a big threat, such as COVID-19 poses. Anti-inflammatory foods and supplements help put out the fires in other places in the body so the immune system can become stronger. Anyone who is gluten intolerant will also be pleased to know that, despite the name, wheatgrass does not contain gluten! 11. Turmeric Tumeric is a spice commonly used in Asian cooking, especially in India. It contains curcumin, which is a naturally-occuring chemical compound, known for its anti-inflammatory, anti-tumour and antioxidant effects and is the compound behind turmeric's bold yellow colour. The actions of curcumin are synergistic with the effects of the active ingredient thymoquinone which has been found to have antiviral effects against influenza, naturally found in black cumin seed. You can make a tumeric latte for two with 350ml unsweetened almond milk, 1/4 tsp ground turmeric, 1/4 tsp ground cinnamon, 1/4 tsp ground ginger, 1/2 tsp vanilla extract, 1 tsp maple syrup and a sprinkle of black pepper (to make the turmeric more easily absorbed in the body. Put the ingredients in a saucepan and whisk over a gentle heat or use a milk frother. Once hot pour into mugs and sprinkle with a little more cinnamon to taste.

These delicious organic chicken nuggets are always a hit with kids, even the fussy eaters. Try complementing them with some homemade sweet potato fries and a healthy coleslaw. Children's nutrition is every bit as important as adults' and arguably even more so, as children's brains and bodies are still growing and developing all the time. However, many kids are notoriously fussy eaters and won't touch anything that they feel looks too healthy. These organic chicken nuggets are a great way to pack some extra nutrition into their diet on the down-low! I always use coconut oil to fry my chicken as it is one of the safest oils to heat and is full of healthy fats. Many other common cooking oils contain toxins that are dangerous when heated. Please take a look at my article on the best oils to cook with. Chicken is one of the richest sources of amino acids: tryptophan, histidine and lysine. Tryptophan is the key ingredient in making serotonin, which is essential for stabilizing your mood, appetite, sleep and digestive system. Histidine is another amino acid, utilized by your body to develop and maintain healthy tissues. Adequate histidine levels are essential to good mental and physical wellbeing. Finally, L-lysine is a building block of many essential proteins that help to fight disease and regulate appetite and digestion. It is important to choose organic chicken. Organic chicken does not contain the toxic hormones, antibiotics, and pesticides that commercially raised birds do. Ingredients 250g chicken breast 1 tsp salt 1/4 tsp ground black pepper 1 tsp mustard powder 1 whole egg 2 tbsp extra virgin olive oil 5 slices of bread (gluten free works fine) 1/4 tsp salt 4tbsp coconut oil Method: Place bread in the oven at 180C for 3 minutes each side. Break into pieces then blend coarsely. Mix 1/4 tsp salt into the breadcrumbs, then pour evenly onto a plate. Cut chicken breast into rough cubes and place in a bowl. To marinade the chicken, add the whole egg, olive oil, mustard powder, salt and pepper, then mix well. Heat coconut oil in a pan, on medium heat. Roll each chicken cube in the bread crumbs until well coated and fry for a couple of minutes on each side, or until cooked all the way through. Serve and enjoy!

This is a simple light lunch that that is full of nutrition and is easy to put together. Making spinach a regular part of your diet can improve heart health. It promotes cardiovascular health by: - helping prevent oxidised cholesterol from building up in the blood vessel walls - lowering homocysteine levels (more about homocysteine and heart health later this month) - increasing potassium and magnesium levels, both of which work to lower blood pressure levels, decreasing risk of CVD and stroke. Ingredients 8 egg whites (approximately 1 cup of egg whites) ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper 3 tablespoons olive oil ½ cup yellow onion, medium dice 1 cup cherry tomatoes, cut in half 6 ounces baby spinach, prewashed Method 1. Preheat your oven to 375° F. In a medium bowl, beat together the egg whites with a little water, sea salt, and pepper, and set aside. 2. In a nonstick skillet, heat the oil over a medium heat. Next, add your onions and sauté for 10 minutes, or until translucent. 3. Add the tomatoes and cook until they begin to get soft and release their juices. Add spinach, and cook only until the leaves wilt. Remove the skillet from the heat. 4. Pour your beaten egg whites into the skillet, and stir to combine sautéed vegetables. Place the skillet in the oven (or transfer to a greased glass pie pan if skillet is not oven safe), for about 20 minutes or until the eggs have set. 5. Gently place spatula under all sides of the skillet to loosen the edges. Transfer to a plate, serve and enjoy!.

This bourbon sauce might just become your favourite barbecue condiment. Make sure you use homemade ketchup rather than a shop bought variety to avoid overloading on salt and sugar. Makes 1½ cups Ingredients 2 tablespoons extra virgin olive oil 1 onion, chopped 1 cup homemade ketchup 1 tablespoon lemon juice 1 tablespoon mustard Hot sauce, to taste ¼ cup xylitol ¼ cup bourbon ¼ cup Worcestershire sauce Method Heat olive oil in a medium-sized saucepan. Add chopped onion and sauté for 2 minutes until browned. Add ketchup, lemon juice, mustard, a dash of hot sauce (to taste), xylitol, bourbon, and Worcestershire sauce. Stir and bring to a simmer over medium heat. Turn heat down to medium low and simmer for about 30 minutes, stirring occasionally. Remove from heat and blend to a smooth consistency. Serve chilled for best taste

Vitamin A is well known for being the part of carrots that help you see in the dark. This claim is true, but vitamin A plays other important functions in your body and so it is important to maintain the correct doses, even if your vision is 20:20. This article takes a closer look at the role vitamin A plays in your wellbeing and offers some advice for making sure you have enough. What it does Vitamin A is usually found in two forms, retinol and beta-carotene. Retinol is found in animal-based foods, while beta-carotene comes from vegetables (see below for examples) and is converted into retinol so that the body can make use of it. The NHS in the U.K. recommends that men get 0.7 mg per day, while women should aim for 0.6 mg. Because vitamin A is fat soluble, any excess is not excreted in the urine and so it is important not to take too much in the form of supplements. Pregnant women should be especially wary of vitamin A toxicity. Vitamin A assists in many important functions that keep you running properly. These include: Helping you to see properly in low light. - Vitamin A, in its beta-carotene form, helps to prevent macular degeneration, which is a leading cause of sight loss. Maintaining healthy skin - including the lining of the nose. Vitamin A is used to treat a variety of skin conditions and can help to prevent the appearance of ageing, in moderation. Building and supporting your bones - Many people associate calcium with strong bones, but both too much and too little retinol has been correlated with increased risk of osteoporosis. Protects from many cancers - As with many other nutrients, evidence suggests that correct vitamin A levels play a role in fighting several cancers, including skin, prostate, breast, lung and bladder. Has anti-inflammatory properties - Inflammation is fast becoming recognised as a leading cause of chronic illnesses such as heart disease, Alzheimer's and diabetes. Supporting immune system function - Your immune system protects you from viruses and infections. It can begin to break down if you are deficient in vitamin A. Signs that you may be deficient Because vitamin A is found in abundance in both vegetable and animal sources, you should be able to get all you need from your diet. Despite this, many people are deficient in this vital nutrient and so it is important to recognise the signs in case you are either not getting a well balanced diet, or you have an issue with absorption. Below are some of the main symptoms of vitamin A deficiency. Remember that too much vitamin A can also be dangerous, especially over a long period of time so if you think you might be deficient, please see your doctor or registered nutritional therapist before reaching for the supplements. Night blindness Dry eyes Dry, flaky skin Immune system issues Stunted grown Osteoporosis How to meet your vitamin A quota Vitamin A is plentiful in many animal and vegetable sources. The following list gives an idea of some of the best foods and how much you need to eat to meet your vitamin A quota. Remember, excessive levels can be harmful, resulting in symptoms including nausea, vomiting and jaundice (yellow skin), so you don't need to pack in as many of these foods as possible. Just ensure that you include them as part of a varied and balanced diet. Remember that vitamin A is a fat-soluble vitamin, so it is important to consume as part of a balanced diet that contains sufficient levels of fat and protein or your body will not be able to properly absorb it, resulting in a potential deficiency. Below is a list of foods that are good sources of vitamin A: Carrots - 1 cup = 428% rda Sweet Potato - 1 cup = 377% rda Butternut Squash - 1 cup = 298% rda Kale - 1 cup = 206% rda Beef Liver - 28g = 98% rda Spinach - 1 cup = 56% rda Broccoli - 1 cup = 11% rda Supplementing vitamin A As you can see from the list of foods above, it should be perfectly possible for most people to achieve their vitamin A quota with a healthy, balanced diet. However, for some people it may be necessary to supplement. For example, vegans who get all their intake in the form of beta-carotene may not be converting enough to the more useful retinol and so may need some additional help. Always consult your doctor or registered nutritional therapist before embarking on a programme of supplements.

Vitamin C is an essential water-soluble vitamin, meaning our body does not store it. In addition, humans, unlike other animals, cannot make it. This vitamin is so important that neither animals nor plants can live without it. Interestingly, one of the explanations for the loss of the human ability to synthesize vitamin C was the fact that this was no longer necessary once ancient primate started eating fruit to a significant degree. Today, however, more and more people are relying on supplements to get their daily requirement of vitamins and minerals. This blog looks at the best forms of vitamin C and discusses why getting vitamin C through ascorbic acid can be a problem. The Importance of Vitamin C Vitamin C performs some very important functions throughout the body. It helps to boost the immune system, which prevents many illnesses including the common cold and flu. It also has powerful antioxidant properties, which reduce inflammation and harmful free-radicals. Vitamin C plays a part in the synthesis of many essential compounds, including collagen, L-carnitine and several neurotransmitters (the chemicals that allow us to think). Heart health, skin health and iron absorption are all additional benefits to having enough vitamin C. Vitamin C deficiency is less common than other vitamin and mineral deficiencies. This is because vitamin C is prevalent in so many food sources that you would have to be avoiding fruit and vegetables completely to risk deficiency. Vitamin C is water soluble, meaning that we expel any excess in our urine, rather than storing it for later as happens with vitamin D or iron. Because of this, there is very little risk of toxicity from over-consumption but at the same time it is important to maintain a daily intake of fruit and veg to keep your levels topped up. So the bottom line is: eat as many vitamin C-rich foods as you like; your body will take as much as it needs and excrete the rest. Signs that you may be deficient Severe vitamin C deficiency manifests in a condition known as scurvy. Scurvy is relatively rare today, due to the abundance of vitamin C in foods and supplements. It is often associated with pirates and sailors, due to the fact that seamen would often be away from land for months at a time and so would have no access to fresh fruit or vegetables. As a result of this, scurvy was a very common condition among mariners, killing as many as 50% of the crew on a long sea voyage, although its cause was not discovered until around 1795 when the British Royal Navy began to give lemon juice to its sailors. Symptoms of vitamin C deficiency (scurvy) include: low energy/lethargy bleeding gums/gum disease dry/split hair dry, cracked skin red spots or sores on the skin joint pain nosebleeds Persistently low vitamin C levels have been linked to serious health conditions, including high blood pressure, cancer and stroke. How to meet your vitamin C quota It is relatively easy to meet your vitamin C quota, so long as you regularly include fruit and vegetables in your diet. The NHS recommends that we take at least 40mg of vitamin C each day, although many nutrition experts argue that higher doses aid in supporting the immune system, especially around cold and flu season. Some good sources of vitamin C include*: Oranges - 1 large = 163% rda Broccoli - 1 cup = 135% rda Peppers - 1 cup = 300% rda Strawberries - 1 cup = 150% rda Brussels Sprouts - 1 cup = 160% rda Kale - 1 cup = 130% rda Black currants - 1 cup = 338% rda Supplementing Vitamin C As you can see, vitamin C is abundant in many fruits and vegetables and so in most cases a varied diet should mean that there is little chance of deficiency. However, in some circumstances it may be desirable to increase vitamin C levels, such as when fighting a cold or virus. Research has repeatedly shown that higher levels of vitamin C can help prevent infection and inflammation, while reducing the duration and intensity of colds. Because vitamin C is water soluble, any excess is expelled in the urine and so there is little danger from high levels. People supplementing with vitamin C may experience stomach ache or nausea but there are no serious health complications.

If you have been paying any attention to the news recently then it is highly likely that you will be aware of the latest health epidemic that has emerged from Wuhan City in China's Hubei province. The epidemic has already infected over 40,000 people with the death toll set to pass the 1,000 mark soon. With cases being reported all over the world, including 8 here in the U.K., this article is intended to give some helpful, proactive steps you can take to protect yourself against this virus and the inevitable viral epidemics that will come in the future. What is coronavirus? Coronavirus (or novel coronavirus-infected pneumonia, to give it its proper name) is a respiratory infection that is symptomatically similar to flu. Sufferers first experience fever and a dry cough, which can develop into a shortness of breath. For most people, the symptoms stop here and the body is able to combat the virus successfully. For others, however, the symptoms can develop into pneumonia, respiratory syndrome, kidney failure and in a significant minority of cases, death. The official line is that coronavirus is zoonotic, meaning that it developed in animals and has found a way to cross the species barrier into humans. In this instance, it is thought that the origin can be traced to a Wuhan food market that trades in unusual animals such as snakes and bats. It is worth noting, however, that the city of Wuhan is home to China's first Biohazard laboratory for the study of dangerous pathogens and that no animals sold in the Wuhan market have so far been identified as carrying the virus. The role of the immune system While it is certainly a tragedy that so many lives have been lost to coronavirus already, a large majority of people who have contracted the virus have since recovered. So what distinguishes those who can fight off the disease from those who cannot? As is the case with other viral illnesses, the answer is the immune system. Most of those who have succumbed to coronavirus have either been elderly or have been suffering with pre-existing conditions. Both of these groups are known to generally have lower immune systems than younger, healthier people. As I have discussed previously, the immune system is the body's army, waging battle against all sorts of foreign invaders. As with any army, the more fronts that it is being forced to fight on, the more thinly spread its troops are. Additionally, the longer it is forced to fight for, the more fatigued and ineffectual its troops become. The good news however, is that, as with any army, battered and wearied troops can be resupplied and reinforced, which is where good nutrition comes in. Read on through the next section to learn what steps you can take to protect yourself and keep your immune system ready to do battle at a moment's notice. What you can do At the time of writing, there was no pharmacological treatment for coronavirus, nor a means of immunisation. Despite this there is much you can do to protect yourself from coronavirus and whatever else may be coming down the line. There are two lines of defence that you can start to implement now. The first is avoidance, i.e. taking measures to ensure that the virus does not enter your system. The second is immunity, i.e. making the right nutrition and lifestyle choices to keep your immune system in the best condition it can be in. Let's look at these in turn: Steps to avoid a viral infection Regularly wash your hands, especially after contact with others, or after going outside. Consider keeping a pocket-sized hand sanitiser in your bag or pocket when you go out and cleanse your hands any time you come into contact with people or objects that have been handled by people. As an alternative to a hand sanitiser, consider using an HOCL (hypochlorous acid) spray. HOCL is an oxidant which is naturally produced as white blood cells respond to and kill pathogens in the body. Keep a travel-sized bottle with you to spray on things like trolley handles, ATM machines, phones, laptops and on and around your seat on planes, trains etc. You can also spray on clothing, hands and face as it is a particularly strong anti-viral. I advise against taking HOCL orally. You can purchase HOCL here. Ears, eyes, nose and mouth are all potential points of entry for a virus, so whenever possible avoid touching your face. As a rule, keep your hands below your shoulders. Avoid close contact with anyone who displays symptoms of flu. Make sure all animal products are thoroughly cooked before consuming. Whenever possible, avoid busy, confined spaces. Favour areas with plenty of ventilation. Cover your nose and mouth when sneezing or coughing to prevent any further spread of viruses you may be a carrier of. Steps to build and support your immune system Dietary: Cut sugar - Sugar corrodes the immune system and depletes the body of essential nutrients. For example, it takes over 50 molecules of the important nutrient magnesium to break down one molecule of sugar. Sugar feeds all kinds of pathogens and unhealthy bacteria, making an ideal breeding ground for viruses to take hold. Read this article to understand what sugar is doing to your body and what you can do to help yourself quit the habit. Include a wide range of fruit and vegetables in your diet - Try to have a wide variety of coloured fruit and veg on your plate as this is a simple way of making sure you are getting as broad a range of nutrients as possible. There is an increasing body of evidence that suggests we have evolved to eat a plant-based diet and so it is vital that you get a minimum of 5 portions per day to allow your immune system to function in the way it has evolved to. If you find it difficult to eat enough fruit and veg each day, or if you find it hard to get your kids to do so, here are 25 tips to make it easier for you. Eat Clean - Aim to eat clean, non-processed foods. To get the best nutritional value from the foods you are eating, particularly in the current climate, avoid chemicals, additives, preservatives, colourants, artificial flavourings and ready-meals, which all weaken your body's immune system. Focus on organic as much as possible, particularly when eating animal proteins. Drink at least 2 litres of filtered water each day - Toxins build up in the body and weaken the immune system. Drinking water helps to flush these toxins out and to prevent them from causing damage. Staying hydrated is one of the easiest ways to help support immune function. Try carrying a 1 litre BPA-free bottle around with you, making sure you refill it once a day to accurately monitor your water intake. If you are exercising during the day you may want to increase the amount you drink. Eat more garlic - Garlic is a potent antiviral food. Using it in cooking is a great way of staying healthy. However if you start to feel ill, eating one or two raw cloves per day can have a strong antiviral effect. Raw garlic has a strong taste and you may find it easier to nibble your way through a clove than to eat it all at once. Supplementing: Check your magnesium - Magnesium is responsible for over 300 chemical reactions in the body, including numerous immune supporting roles, yet as many as 70% of us are believed to be deficient. This in-depth article is full of information on the role magnesium plays in the body and contains advice on how to check if you might be deficient, as well as tips for topping up. Take vitamin D3 supplements - Vitamin D3 plays a pivotal role in arming your immune system's defences and is essential for disease prevention. The ideal source of vitamin D is sun exposure and during the summer you should be able to get all the vitamin D you need by spending 15 - 20 minutes in the moderate sunshine without sunscreen. During the winter, however, it is more difficult to get sufficient vitamin D naturally and therefore this is when viruses tend to take hold of us. Always look for D3, as this is much more easily absorbed that D2. For an in depth look at vitamin D, including recommended dosages, please take a look at this dedicated article. Take oil of oregano - Oil of oregano has very strong anti-viral properties. The supplement ADP from Biotics Research is a highly concentrated form of oil of oregano, available in pill form. As with any supplement, discuss with your healthcare practitioner before taking oil of oregano. Iodine - Dr Sarah Myhill and many other experts in this field maintain that iodine and vitamin C are a very effective combination in helping to protect us from infection. The anti-viral properties of iodine can also be extremely beneficial in the case of respiratory symptoms. Dr Myhill suggests applying a smear of iodine ointment inside the nostrils. This should protect you from incoming microbes by killing them on their way in. Adding four drops of Lugol's iodine 12% to an inhaler and inhaling for two minutes a few times a day is another method of addressing upper and lower respiratory infections. Iodine should never be taken without the advice of a healthcare practitioner. Take vitamin A - Vitamin A is known to have anti-viral properties. It can be taken in quite high doses when sick but only on the advice of a healthcare practitioner. Consider taking cod-liver oil as this is a rich, more natural source of the fat-soluable vitamins A and D as well as the anti-inflamatory Omega-3s. Please note that if you are pregnant, you should not take vitamin A without first speaking to your doctor. Take vitamin C supplements - Vitamin C is an essential pillar of the immune defense, supporting numerous cellular functions, while acting as a powerful natural antioxidant. At this time, I would recommend that you take 1000-2000mg per day, but not more than 1000mg in one dose. If you start to feel unwell, you can increase the dose by 1000mg, remembering that the benefit is in the dose (in other words, if you are still feeling sick, it is because the dose is insufficient and you can continue increasing it in increments of 1000mgs). Vitamin C is water-soluble and your body will naturally excrete any excess. In fact, diarrhoea is your body's way of telling you that it has reached capacity and to stop increasing. In this case, reduce the dose. This in-depth vitamin C article gives more detail about how much you should be getting and the best natural and supplement sources. Avoid prolonged levels of stress wherever possible - When the body is under stress, it activates its ‘fight or flight’ response, which suppresses many functions, including that of the immune system. The stress response can be very useful in short bursts but, over the long term, it can be devastating to your health. There are many coping mechanisms you can implement to help you regulate your stress response. Most importantly do not become 'stressed' and 'panicky' as you read and hear the news surrounding this virus, as this will activate your stress response and weaken your immune system. Rather stay calm knowing that the more steps you take to strengthen your own immune system the more chance it will have to fight off this, and other, infections. Please read this in-depth article for lots of stress-lowering tips and suggestions, as well as for more information on exactly how stress affects your immune system. Conclusion None of the advice in this article is intended to supersede the medical advice of your doctor, who should be contacted if you think you are displaying symptoms of the coronavirus. However, as there is currently no treatment or vaccine for coronavirus, this article is intended to advise you on how to protect yourself as best as possible, while understanding that there is much you can do to arm your own immune system with the tools it needs when called upon to defend you.

This delicious soup is packed full of healthy ingredients that have been selected to help balance your hormones. It is taken from my upcoming 12-week hormone balancing programme, which will soon be available on my Programmes Page. This soup is best served cold and so is a perfect lunch for a hot afternoon in the summer, but can also be served as an appetiser for a healthy dinner party. The health benefits of avocados have been well covered in many places on my website. They are full of healthy fats and are also very filling, so will help keep you full and energised for longer throughout the day. The remaining herbs and spices have all been selected for their own health benefits but feel free to experiment with the quantities to get the taste just right for your own preference. Serves 2 Ingredients 1 avocado 2 cups chopped kale 2 celery stalks 1 cucumber, roughly chopped 2 scallions Juice of 1 lemon ½ bunch coriander ½ bunch mint 1 cup coconut water 1 teaspoon ground cumin Sea salt and black pepper, to taste ½ teaspoon cayenne pepper (optional) Method Add all ingredients to a blender and blend to your desired consistency. (Best served cold).

Many people believe that to detoxify the body means to follow a strict and often punishing dietary and lifestyle regime for a specified period of time. However, detoxification is more about limiting your exposure to toxins as much as possible, regularly consuming foods and drinks which help the body process and eliminate toxins and including natural ways to detoxify. This article looks at several natural ways you can cleanse your body, boost your overall health and energy and clear your mind. Water - Hydrating is one of the most important ways of helping the body to flush out toxins. Aim to drink at least 1.5 - 2 litres of filtered water daily and start each morning with a glass of warm water with at least half a freshly squeezed lemon. Adding a tsp of aluminium-free baking soda will help normalise the pH of your body, detoxify and destroy bacteria and other pathogens. The best way to know whether or not you are drinking enough water is by the colour of your urine. The darker it is, the more dehydrated you are. And here’s a fact that may well get you drinking more water – since the body is made up of more than 70% water, if you are dehydrated your body has no choice but to recirculate your urine, toxins and all! Dry brushing and rebounding - Both of these help stimulate the lymphatic system which has, as its main purpose, the role of cleaning waste and toxins from the body. In today’s often sedentary lifestyle, the lymph system can become stagnant and congested causing water retention, bloating, fatigue, cellulite and brain fog. Having a lymphatic drainage massage is another way of supporting healthy lymphatic flow. Oxygen therapy - Oxygen is crucial for cleansing the body and creating energy. The therapy is performed by a professional. However you can increase your oxygen yourself by mastering the art of deep breathing and spending 10-20 minutes in the fresh air, breathing slowly and deeply. Deep breathing slows down the heart rate, reduces stress, clears the mind and detoxes the body by moving the diaphragm and abdominal muscles, pushing lymph through the vessels. Steam therapy - This is one of the oldest, and most efficient, ways of detoxing. It helps to unclog sinuses and to support the health of the respiratory system. Easiest methods at home include inhaling steam while taking a shower; using a humidifier or adding a few drops of essential oil (such as tee tree, peppermint, frankincense) to hot water in a bowl, covering your head with a towel and inhaling the steam. Foam rolling - Foam rolling helps the muscle tissues release accumulated toxins and lactic acid, boost circulation, soothe aching muscles and support the healing of the body. Meditation - This is a way of cleansing the mind by releasing tension and emotions and letting go of negative thoughts. Start with 5 minutes a day to help your entire body relax. This article deals with stress management techniques, including meditation, while this video includes a short, interactive breathing exercise to help get you started. Cleansing herbs - Many plants and herbs are powerful cleansers, such as milk thistle, garlic, turmeric, peppermint and coriander. Oil pulling - The build-up of ‘bad’ bacteria in the mouth is known to cause, or contribute to, certain chronic health conditions. Swishing a tablespoon of oil, usually coconut, in the mouth for between 10 and 20 minutes, absorbs toxins and debris from the mouth, boosting the lymphatic system and strengthening the gums. Make sure you do not swallow. After spitting out the oil, rinse your mouth well with water and brush your teeth. It’s best to practise oil pulling first thing in the morning and/or before bed. Tongue scraping - Tongue scraping helps eliminate toxins from your mouth. Use a tongue scraper or a spoon to reach the back of your tongue, pull forward and scrape off the white film. Repeat. This is best done in the morning and evening before brushing your teeth. If you are doing oil pulling as well, start with the oil pulling. Contrast showering - This involves alternating between hot water (3 minutes) and cold water (1 minute) when in the shower. Always finish with cold water. The hot water brings blood flow to the skin's surface while the cold water directs blood flow inward to the organs, thereby supporting lymphatic drainage. Epsom salt bath - Epsom salt, or magnesium sulphate is wonderful for lessening muscle cramps; easing stress; adding magnesium to your body (one of the most important minerals for sleep, healthy bowels and brain function). To make an Epsom salt bath, add 1 cup of Epsom salts, ½ a cup of baking soda, ½ a cup of sea salt (optional) and ¼ a cup of raw apple cidre vinegar (also optional) to a warm bath. You can also add a few drops of essential oils, such as lavender, to help you relax and unwind. Sauna - Sweating in a sauna gently and safely helps the body eliminate certain heavy metals and toxic chemicals. Medical studies demonstrate that many toxins can be eliminated through the skin. This relieves the burden placed on the liver and kidneys. Exercise - This is an excellent way to detox as it flushes out the lungs and stimulates the lymphatic system which gets toxins into the bloodstream for elimination. In addition, toxins are eliminated through the skin by working up a sweat. Take steps to protect yourself from cell phone radiation EMFs impact our bodies at a cellular level. In fact, today, more and more studies are linking long-term exposure to significant illnesses such as depression, brain tumours, heart disease, Alzheimer’s disease, Parkinson’s, premature aging, cancer and even suicide. Some people suffer more than others, but as 5G rolls out worldwide, with satellites making sure no space on this planet is left ‘unconnected,’ it becomes more and more difficult to avoid and more important to take steps to mitigate your EMF exposure. Some suggestions include: Buying an EMF protection mobile phone case. Avoiding body contact with your mobile phone and your laptop computer. In fact, most people are unaware that many phone manufacturers recommend keeping your phone at least 10mm away from your body. For this reason, do not keep a mobile phone in a pocket, or sports bra. Do not use wireless headphones. It is simply not worth taking the risk. There are already concerns that their placement in the ear canal exposes tissues in the head to relatively high levels of radio-frequency radiation, putting you at a higher risk for brain tumours. Do not keep your mobile phone next to the bed and switch your wi-fi off at night. Even better, switch it off when you are not using it. EMF exposure at night interferes with your body’s ability to detox, repair and rejuvenate while you sleep. It can also interfere with your ability to get a good night’s sleep and the quality of that sleep. Be aware of the fact that smart meters emit erratic, high intensity pulses all day, every day. More and more people are complaining of symptoms such as insomnia, headaches, fatigue, tinnitus, loss of hearing, weakened immune systems, decreased cognitive function and irritability since the installation of a smart meter. If this could be you, find out if you have a smart meter, when it was installed and what steps you can take to protect yourself. Get grounded In today's highly urbanised world, living and working in high rise buildings, we are more and more losing our contact with the earth and nature. As hunter-gatherers we were climbing trees, walking barefoot or in shoes made of animal skin, soaking up the Earth’s negatively charged electrons. These electrons mop up positively charged, inflammation causing protons, help remove various toxins from the body and have numerous other health benefits. We all know how much healthier we feel after a holiday swimming in the sea, walking along a beach, mountain climbing, hiking and generally spending time in nature. If you live in a city, try getting out into nature over the weekends, whether in a nearby park, the countryside, mountains, beach etc. Alternatively invest in an earthing sheet. This helps to neutralise your body while you sleep. Get a good night’s sleep - While we sleep, our bodies clear away toxins and waste products accumulated during the day. In fact, there are studies which have found that our glymphatic system, which clears waste products from the brain, is mainly active during sleep. If you are struggling to sleep, this article contains plenty of tips on sleep hygiene aimed at helping you get a better quality of sleep. If you listen to your body when it whispers... you won't have to hear it scream

We all enjoy seeing wildflowers, grasses, trees and plants growing freely in the wild. These flora are one of the main contributors to clean, breathable air and life would not be possible without them. The good news is that the benefits we get from plants does not have to be limited to the outdoors; we can bring many of the good effects into our houses by selecting the right indoor plants. Indoor plants come with many health and detoxing benefits, including fresher and cleaner air, improved mood, better memory and reduced risk of numerous illnesses. Plants are natural air filters that actively detoxify your home and only ask for a little water in return. Counter-intuitively, the air pollution inside your office or home can be more harmful and toxic than the air you are breathing outside. Air quality inside your home is a very important factor to consider for your health. Taking steps to detoxify your home can help you and your family avoid serious illness. There are various things you can do to improve the air quality inside your house. You can start by getting rid of any cleaning products that contain toxic chemicals as these are one of the main contributors to toxic air pollution in the home. Floor cleaners and air fresheners that contain harsh solvents and formaldehyde can saturate the air with damaging chemicals that may have an adverse effect on your health. Make sure you keep the windows open whenever possible to let harmful chemicals pass out of your home. Another potential boost to the air quality can be derived from placing a few houseplants around your home. Three plants that will help detoxify your home Aloe Vera – Aloe vera plants are not only beautiful to look at, but they are effective air filters as well. Aloe Vera is often used for soothing sunburns, but it can also absorb the chemicals from your cleaning products. The plants act as an early warning sign of toxins by developing a brown spot if toxic chemicals reach too high of a level. Peace Lily – This plant absorbs various chemicals, including trichloroethylene, formaldehyde, and xylene. Peace lily plants can also reduce the air pollution inside your house, especially if you have pets. They can thrive in almost any part of the home and will need watering around twice a week. Rubber plant – With thick, deep green leaves, rubber plants can help to filter ammonia, benzene, and formaldehyde from the air. However, these somewhat demanding plants require constant deep watering and lots of light. Make sure your pets don't try to eat these as they can be harmful if consumed.

Maintaining a good diet and detoxifying your body are as important as regular exercise. Don’t let the term ‘detox’ intimidate you; it’s not as hard as you think. Eating a clean diet and including foods rich in certain nutrients and antioxidants will help flush out toxins regularly. Here are 10 delicious and easy to prepare snacks to add to your diet to help you detox gently. 1. Fruit - Fruit is a ready to go snack. Fruits, such as apples, are filling and often help curb appetite. Green apples are great for curbing sugar cravings. Grapefruit is rich in Vitamin C and gives your skin that healthy glow. Citrus fruits, in general, are metabolism-boosting powerhouses. Health experts swear by watermelon to help your kidneys and liver flush out impurities. Pineapples cleanse your pores and lungs and reduce belly fat. 2. Green smoothie - A big green smoothie can be really filling and will prevent you from eating unhealthy things by curbing your cravings. One large smoothie is equivalent to an entire meal while a small one equates to a mid-day snack. Blend spinach or kale with lemon, chia seeds, and either pineapple or an apple. 3. Homemade trail mix with seeds and raisins - The trail mix that you get from the shops may be filling but the processed sweets, chocolate, and high-sugar dried fruit keep it from really being healthy. You can prepare a healthier and even more filling trail mix at home. Including healthy ingredients will curb your hunger pangs and boost your energy. You can add pistachios, dried cranberries, hemp seeds, and almonds. These ingredients are rich in protein, zinc, omega-3 fatty acids, calcium, potassium. and iron. You can also throw in some goji berries as they add to the taste of the trail mix and are also loaded with Vitamin A and powerful antioxidants. 4. Asparagus - Adding asparagus to your diet will help your body flush out impurities and detoxify your liver. Raw asparagus helps with bloating but you might want to add a little lemon juice, or lemon and tahini for a tastier snack. 5. Celery with cream cheese - Celery improves your digestive tract and is a great source of the daily fibre your body needs to function optimally. 6. Avocados - Avocados can help lower cholesterol. They also contain a very powerful nutrient called glutathione, which helps in blocking over thirty different carcinogens and in detoxifying your liver. Avocados are delicious on their own, but you can try mashing one with some lemon juice, chilli flakes and pepper to make a quick and easy guacamole. 7. Blended vegetable detox soup - This detox soup is packed with potassium and fibre, creating an alkaline environment in your body that helps remove out many toxins in your liver or kidneys. Here is a link to the recipe. 8. Chia pudding - This quick and easy recipe will keep hunger pangs at bay. Simply soak chia seeds in dairy-free milk for at least 15 minutes or overnight, until all the liquid is absorbed. You can add healthy, detoxifying toppings like hazelnuts, coconut shavings, strawberries, and blueberries. 9. Flaxseed chips and dip - This snack is packed with nutrients like iron, Vitamin E, calcium, niacin, and phosphorous as well as lignans that help your body regulate hormones. It also boasts a healthy dose of omega-3 fatty acids and fibre. Here is a recipe to try making your own chips. 10. Apple with sun butter - Apples contain malic acid, which helps to cleanse the liver, and sunbutter is a much healthier alternative to processed peanut butter.

If you are interested in helping your body to detox, this series of healthy soups will get you off to a good start. It is particularly beneficial, when detoxing, to have a light yet nutritious meal in the evenings. During the night our bodies get on with the important functions of detoxing, repair and rejuvenation. A light meal allows this to take place more efficiently as the focus is less on digesting a heavy meal. Butternut squash is both healthy and filling and this soup will be a great winter warmer during the cold months. Use organic ingredients wherever possible to avoid pesticides and other chemicals. Serves 4 people Ingredients 2 tablespoons coconut oil 1 medium onion, chopped 1 garlic clove, chopped 1 kg butternut squash, chopped 1 litre vegetable stock 1 tablespoon allspice Method Melt coconut oil in a large soup pot over medium heat. Add chopped onion and garlic. Sauté for about 5 minutes until fragrant. Add butternut squash, vegetable stock, and allspice. Simmer for about 15 to 20 minutes until the squash is tender. Transfer contents of the pot to a high-speed blender. Blend until smooth. Serve warm.

Here is another delicious recipe from my upcoming Winter Detox Programme, which I will be running in January 2023. If you are worried about looking out for your health after Christmas, please join us for this 2-week healthy eating/healthy living journey. This recipe is quick to prepare so will work as lunch or dinner. You can make the pesto in advance and keep it stored in the freezer until you need it. This meal incorporates only detox-friendly foods and so the pesto is a special take on the classic that will have the meal bursting with flavour while avoiding the common allergens that we want to cut out during the first phase of a detox. Avocados are a good source of protein and fibre, while the hemp seeds are there to give you plenty of omega-3 fatty acids that help manage cholesterol, lower blood pressure and support general heart health. Serves 2 Ingredients 1 tablespoon coconut oil 10 large prawns, peeled 1 large onion, chopped 2 cups broccoli florets 2 cups spinach 1 cup shredded carrots sea salt and black pepper to taste 2 cups cooked brown rice pasta (any variety) 2 tablespoons Detox Pesto (see recipe below) 1 avocado, sliced 2 tablespoons hemp seeds For the pesto 1 cup fresh basil leaves 1 cup chopped parsley 1 cup chopped coriander 1 cup chopped mint leaves 1 garlic clove 1 lemon, juiced ½ cup extra virgin olive oil sea salt and black pepper to taste Method Sauté ingredients - Add coconut oil to a large pan over medium heat. When the oil has melted, add prawns. Sauté for about 3 minutes until opaque. Remove prawns from pan and set aside to cool. Add onion, broccoli, and about ¼ cup of water to the same pan. Cover and allow broccoli to steam for about 3 minutes until bright green. Uncover, then add spinach and carrots. Season with sea salt and black pepper. Continue to sauté until the spinach has wilted. Turn off the heat and set aside to cool. Blend the pesto - Add the basil, parsley, coriander, mint, garlic, lemon juice, olive oil, sea salt, and black pepper to a food processor or high-speed blender. Blend until smooth. Store in an airtight container in the refrigerator for up to 3 days. Combine pasta and pesto - Add cooked pasta to a large mixing bowl. Mix in the Detox Pesto and stir until the pasta is well coated. Serve topped with prawns, mixed vegetables, sliced avocado, and hemp seeds. If you would like to take care of your health this winter, join my Winter Detox Programme, a 2-week journey, starting on 12th January 2023 where we will be making delicious, healthy meals every day, learning about our bodies and meeting like-minded health enthusiasts in a dedicated private Facebook group. Visit the programme page now to learn more.

This article looks at the important role the liver plays in detoxifying the body and helps to identify what lifestyle and environmental factors might be overloading this vital organ, as well as what changes you can make to help it do its job. The liver is the most complex organ in the body performing a multitude of different functions (from regulating blood sugar levels, to making 13,000 different enzymes, to metabolising hormones, manufacturing cholesterol and breaking down toxins). Toxins come from various sources: The human body produces toxins as a byproduct of many chemical reactions taking place in the body daily. Microbial toxins are toxins produced by microorganisms in the body. Herx reactions refer to the adverse reaction of the body to the toxins released by fungus, parasites and bacteria when they ‘die-off’ causing inflammation. Hormones such as estrogen, once used by the body, need to be effectively detoxified by the liver and eliminated. If not, this can lead to the hormones recirculating, leading, for example, to estrogen dominance and a greater risk of estrogen related cancers. Environmental toxins from food, water, air, household and beauty products. Heavy metal toxins from dental and medical procedures (mercury amalgams). and other sources such as air, water etc Most of the toxins go through three stages in the liver-GI (Gastro-Intestinal) and liver-kidney detox systems. Toxins that are water soluble are easily excreted through sweat and urine. Other toxins (such as heavy metals, pharmaceutical drugs, hormones) have to be converted into a form that enables the body to excrete them. This is where Phase 1 and Phase 2 of liver detoxification come in. Phase 1 detoxification Phase 1 is the first line of defence, converting toxins into smaller or water-soluble particles, making them ready for Phase 2. A side-effect of Phase 1 is that it creates free radicals which can do lots of harm, even to DNA, if they are not moved quickly through Phase 2 pathways and out of your body. In order to aid your Phase 1 detox, it is essential that you try to get your 5-10 servings of fruit and veg per day as this is the best way to load up on antioxidants that protect you from free-radical damage. Increasing your intake of cruciferous vegetables (broccoli, cauliflower, kale, Brussel sprouts, collard greens); vitamin C rich foods (bell peppers, strawberries) and herbs such as milk thistle, help activate Phase 1 detoxification. Be aware that grapefruit shuts down Phase 1 detox. Supplements you might want to consider to aid Phase 1 detoxification include: CoQ10 vitamins A & E resveratrol minerals selenium, copper, zinc, manganese, magnesium and iron Liposomal glutathione Phase 2 detoxification Phase 2 detoxification involves several different conjugation pathways, each designed to take the Phase 1 metabolites out the body through bile, urine and stool. The problem is that Phase 2 detoxification is often sluggish, mainly due to a deficiency in the nutrients that support the various detox pathways such as: Vitamin B12 meat is a good source of B12. Sulfur from cruciferous vegetables, eggs, meat, garlic, onions. Amino acids taurine, methionine, cysteine, glycine, which combine with, and remove, toxins from the body. Molybdenum which is important to help break down the neurotoxin acetaldehyde produced by alcohol and intestinal fungal overgrowth, and which is an important component of as many as 50 enzymes involved in detoxification. Legumes such as beans, peas and lentils are a rich source of molybdenum. Flavonoids found in fruit, vegetables and many herbs. There is increasing evidence suggesting that when Phase 1 detox is activated (also by external factors such as caffeine and alcohol) and Phase 2 is sluggish, the harmful intermediate metabolites from Phase 1 detoxification can result in damage to the body, resulting in diseases such as cancer, Parkinson's disease, fibromyalgia, chronic fatigue, lupus and immune dysfunction. Phase 3 detoxification This final phase is all about transporting the Phase 2 conjugates either to the kidneys (for further filtration and out of the body via the bladder and urine) or to mix with bile and out the body via the GI tract (small intestine, large intestine and out through stool). Phase 3 detoxification requires proper functioning of the GI system to ensure you are having a bowel movement at least once a day. It also requires adequate hydration to help avoid constipation, and for kidney-urine elimination. You do not want to push Phase 1 detox if Phase 2 is not optimal, and you do not want to push Phase 1 and 2 if elimination is not working. Recirculating toxins are more toxic to you. It is never a good idea to do any detox programme without the advice of a healthcare practitioner. In particular, heavy metals need specific attention as different chelators (compounds which bind to metal atoms and help pull them out the body) are required for different heavy metals. In addition, many chelators also bind to important minerals in the body and this can lead to deficiencies and other adverse symptoms. There is also the risk of simply moving heavy metals from one location in the body (the gut) to another (the brain) where they can cause more harm. Final word The liver can become easily overwhelmed if it is not looked after properly. Non-alcoholic fatty liver disease (NAFLD) is on the increase world-wide and affecting a younger and younger population. Fatty liver disease is just what the name suggests: an accumulation of fat in your liver. This is completely reversible with changes in diet, exercise and liver support. In particular, more and more research shows that eliminating refined sugar, refined carbs, fructose (particularly high fructose corn syrup), trans-fats, artificially sweetened beverages and junk foods and replacing them with a healthy diet of whole foods, fruit and vegetables, good sources of protein (organic grass fed if animal protein), nuts and seeds and oily fish can completely reverse NAFLD. Often the first sign of liver disease is elevated liver enzymes, AST and ALT. Toxins = Symptoms = Low Energy = Weight Gain = Pain = Brain Fog The next article will discuss other methods of detoxification, including body brushing, tongue scraping, saunas and exercise. It is important to know that it is not 7 days or 14 days or 30 days of toxins that get you sick, but a build-up over a lifetime. It is therefore not a 7-day / 14-day / 30-day detox programme that is going to get rid of your toxins. As you become more mindful of removing the sources of your toxic exposure and you start implementing gentle detox strategies regularly, over time you will feel the difference to your overall health and well-being. If you listen to your body when it whispers...you won't have to hear it scream

There are numerous ways our body gets rid of accumulated toxins such as via breath, tears, sweat, urine and stool. The main organs of the body involved in detoxification are the lungs, skin, kidneys, colon and liver. This week focuses on the colon. If you are constipated, numerous toxins and metabolism hormones (such as oestrogen) do not leave the body, instead they recirculate and can cause havoc with your health (hypothyroidism; breast, cervical and endometrial cancer). The rule with oestrogen is to use it once and then eliminate it through urine or stool. Constipation is a condition in which evacuation is difficult or infrequent, due to dry, hardened stools. Ideally, we should be having a bowel movement at least once a day, although conventional medicine considers constipation to be 3 days without a bowel movement. If you are constipated, you are likely to feel tired, bloated and/or full quickly. You may lack energy and suffer from stomach pains. Causes of constipation: Dehydration - For some people, simply increasing their daily intake of water to about 2 litres a day can resolve constipation. Lack of fibre - Fibre adds bulk and weight to stools. Lack of exercise Certain medications (check side effects) Stress An under active thyroid Dysbiosis, SIBO, IBS or other gut related issue - often accompanied by pain, belching, bloating and/or acid reflux, in which case you need to see a healthcare practitioner. Try including more of these foods in your diet to increase your fibre levels: Prunes Apples Pears Kiwis Papaya Figs Artichokes Sweet potato Beans, peas, lentils (soaked overnight and then rinsed thoroughly, to remove lectins) Chia seeds (considered a superfood due to high levels of good omega 3 fatty acids, fibre, minerals as well as being a complete protein source, great for vegans) Flaxseeds (best to grind immediately before you eat to help make their nutrients available to the body) Whole grains Rye bread Kefir Constipation and SIBO A number of my clients who suffer from SIBO also have chronic constipation, caused by the presence of methane producing flora in the gut, which cause slowing of gut transit time. In addition, if a person has an overgrowth of specific bacteria in the large intestine (such as clostridia) that exhale a paralytic gas, this can paralyze the muscle contraction system (known as peristalsis) responsible for moving fecal matter through the intestines. If that happens, fecal matter is going nowhere, no matter what you do. In this situation the only way to get the muscles contracting and pushing everything into the large intestine and out, is to get rid of the bacteria causing the problem. Fermented garlic brine is very good at addressing high levels of clostridia as is high fat fermented dairy such as sour cream, yoghurt and kefir. Other tips to help your constipation include: Castor oil creams or wraps that help get things moving through the intestines Stopping all fermented foods that are Lactobacillus primary such as fermented vegetables Taking a soil-based probiotic (Megaspore, Just Thrive) which are Bacillus orientated and will create colonies of organisms that will help keep things moving Ginger Kombucha Drinking a cup of warm water with the juice of half a lemon and 1 tsp of apple cider vinegar added (increasing to 1 tbsp as tolerated) first thing in the morning and, if that does not help, last thing in the evening as well Eliminating processed foods, sugar and foods that convert to sugar quickly such as refined carbs Increasing your intake of fibre by including, in your diet, the foods mentioned above. As a practitioner I am not a fan of big detox programmes a few times a year. It is better to be focusing on detox strategies more regularly. Detoxing heavy metals often leaves you feeling worse before you feel better. Likewise, when pathogens die off in a detox programme this results in a ‘Herxheimer reaction’ (an immune system reaction to the toxins (endotoxins) that are released when large amounts of pathogens are being killed off, and the body does not eliminate the toxins quickly enough), making you feel pretty awful. My advice is to start slowly, reducing your exposure to toxins and making sure your body is able to eliminate toxins through the channels of elimination such as your kidneys (drinking more water), colon (eating more fibre), skin (body brushing and sweating from exercise, saunas etc) and liver (strengthening your liver detox pathways). Listen to your body when it whispers so you don’t have to hear it when it screams.

How you look can affect how you feel so taking care of your skin is an important part of your overall well being, both physically and mentally. Skin is incredible! Not only does it keep everything in, but also it protects you from infection, radiation and dehydration. ‘Skin’ refers not only to the visible outer skin, but also the much larger inner skin that covers the lungs and digestive tract. Your skin is in a state of constant regeneration and will completely replace itself about every 20 days. The health of your skin and its ability to rejuvenate is hugely affected by your diet, as well as factors in the environment, including the cosmetics you use. Skin is the largest organ in the body... It weighs about 5 kg and has a surface area roughly the size of a double bed. Your skin withstands a lot of damage from day-to-day life, with factors such as physical injury, infection, sunlight environmental pollution, airborne germs and smoking all having a negative impact. The skin also gives important clues as to what is happening inside; a rash can be a sign of an allergic reaction happening within the body, while yellowing of the skin can indicate an issue with the liver. Factors such as age, genes, circulation, digestive health, toxins, immunity, psychology and diet can all affect skin condition. So, in many ways, what you eat today you wear tomorrow... Your skin is a remarkable barometer of your body’s health, so keeping your body's internal systems healthy is key to avoiding or treating skin issues. Remember, all the organs are connected and the skin is just another organ. Nutrition is involved in each stage of skin development... Vitamin C plays a vital role in the production of collagen. The flexibility of collagen and elastin fibres declines over time owing to damage caused by free radicals. This damage can be reduced by antioxidants such as vitamins A, C and E, selenium and many others. Vitamin A, as well as being an antioxidant, controls the amount of keratin in your skin. A deficiency of vitamin A can therefore cause dry and rough skin. Zinc is essential for production of new skin cells. Zinc deficiency can lead to stretch marks and poor healing and can also lead to skin complaints such as acne and eczema. A well-balanced diet consisting of fresh, preferably organic, foods is crucial for the health of your entire body, including your skin. THE GOOD GUYS! There are several actions you can take right now to start giving your skin the care it needs. While some skin products are beneficial, they will be ineffective if you don't look after the rest of your body and give it the nutrients it needs. Diet A well-balanced diet consisting of fresh, preferably organic, foods is crucial for the health of your entire body, including your skin. Good nutrition will slow the skin's aging process, helping you to look younger for longer. Antioxidant-rich foods are an essential part of arresting the aging process and are obtained by eating a variety of coloured fruits and vegetables, seeds and oils. Aim to increase your intake of the following foods to help your skin stay healthy: Red, orange and yellow vegetables and fruits such as sweet potatoes, peppers, carrots, apricots and watermelon; Purple foods such as berries; Green foods such as watercress, kale and broccoli; Seeds such as peas and whole grains, fresh nuts and oils. Bulbs such onions and garlic. Omega 3 and 6 are important elements of skin care, forming part of each individual cell, keeping them soft. These essential fats include fish, nuts, seeds and oils. Water Water plays a vital role in keeping the skin firm and taught. When we become dehydrated, the skin begins to shrivel and wrinkle, so it is important to drink around 2 litres of water a day, or more if you are sweating a lot. Dehydrated skin is not only more prone to wrinkles, but waste and toxins that build up in the skin cells cannot be cleared. Skin Supplements A good multivitamin may contain extra antioxidants and some essential fatty acids. In addition to this, individual conditions will require specific supplementation. Another nutrient that is important for skin health is sulphur. This ‘essential’ mineral is a constituent of keratin and collagen which help to maintin healthy skin, hair and nails. Rather than taking collagen supplements, or creams, it is preferable to supply your body with the raw materials it needs to manufacture collagen, such as MSM (Methylsulfonylmethane) along with vitamin C. MSM has been shown not only to keep skin, hair and nails looking beautiful, but also to assist in healing wounds, acne allergies and even arthritis. A-Z of Skin Problems and Nutritional Solutions Learn more about how to use nutrition to combat specific skin complaints As a final note, if you are suffering from long-term skin issues, it is worth considering that leaky gut may be the underlying cause. Please read my series of articles on gut health to learn more about how to counter this debilitating condition.

Most of us are familiar with the saying ‘Eat breakfast like a king, lunch like a prince and dinner like a pauper’, yet how many of us actually follow this maxim? Research shows that in countries like UK, USA, Canada, Germany, Belgium, Denmark and the Netherlands most people eat little for breakfast, more at lunch time and the largest meal at dinner. The same studies have revealed that: Those who eat more in the evening than in the morning are more likely to have a higher BMI. Those who don’t eat breakfast tend to eat larger meals later in the day and have a higher BMI. In fact, research shows that people who don't skip breakfast tend to be slimmer than those who do. A healthy breakfast not only fires up the metabolism, but also provides a steady stream of energy throughout the day. This results in fewer cravings for sugar-dense, calorific, energy-providing snacks to get you through the day. Yet many people skip breakfast for reasons such as: Not hungry first thing in the morning. Part of an intermittent or other fasting diet. Trying to lose weight. Too rushed in the morning getting kids to school and/or to work on time. However, eating breakfast like a king does not mean filling up on sugary cereals, croissants, muffins and toast and jam first thing in the morning. The word ‘breakfast’ literally means ‘breaking the fast’. Our bodies consume a lot of energy during the night (detoxing, rejuvenating and renewing cells etc), requiring us to replenish them with as many nutrients as possible upon waking to provide our depleted brains and bodies with fuel for the day ahead. It is advisable to eat breakfast within two hours of waking up, and it should supply 20 to 35 percent of our guideline daily allowance (GDA) of calories. According to the American National Health Service, “Eating breakfast has long term health benefits. It can reduce obesity, high blood pressure, heart diseases and diabetes.” Health benefits of a nutritious breakfast There are several important health benefits provided by a healthy breakfast that last the entire day. These include: Increased Energy Levels: A period of fasting that is approximately 10 to 12 hours between dinner and breakfast leaves the body with inadequate energy to function properly. Breaking the overnight fast is a chance for the body to replenish its blood glucose levels. Good glucose levels supply fuel to the brain and the body to fight fatigue and perform its numerous functions throughout the day. This is particularly important for school children who have a long day at school, requiring focus and concentration, energy for sporting activities and sufficient fuel to see them through after-school activities and homework. Intake of Essential Vitamins and Minerals: A healthy breakfast gives the body an opportunity to consume essential vitamins and minerals required for the proper growth and maintenance of the body, strength of bones and the immune system, and for proper carbohydrate and protein metabolism. Those in the habit of having a good breakfast are less likely to eat unhealthy snacks during the day. Improved Concentration: Having a healthy breakfast helps keep the body alert and productive throughout the day, helping to increase your focus, either at work or school. It improves coordination, concentration, creativity and problem-solving skills. Maintains a Healthy Weight: A common misconception people have is that skipping breakfast helps with weight loss. This may be true if you can avoid snacking due to mid-morning energy crashes, however you are likely to find that your mood suffers as a result. A healthy breakfast stabilises your blood sugar levels and curbs those sugary snack cravings. Moreover, adding fibre, protein and healthy fats to your breakfast will help to keep your stomach full for longer. Breakfast is the Foundation of a Healthy Diet: Those who prefer healthy breakfasts are more likely to have a healthy diet overall. Skipping your breakfast deprives the body of essential nutrients necessary to fuel the body for the day ahead. This often leads to energy crashes and mid-morning hunger cravings as your body’s way of signaling for important nutrients to make up for this shortfall. If you are a parent, it is important to establish a habit of eating a healthy breakfast from a young age, so your child naturally maintains it throughout their life. If you don’t have time for a healthy breakfast, it is probably better to skip it altogether than to load up on sugary junk. What does a healthy breakfast look like? A certain amount of planning is necessary to start the day with a healthy breakfast. To begin with, eating whilst feeling ‘stressed’ or rushed in the morning, no matter how healthy the food, will, at least to some extent, negate the health benefits of the meal. If time is of the essence and it truly is impossible to take half an hour sitting calmly at the breakfast table, eating your food slowly, before the chaos of the day begins, then it may be necessary to get your nutritious start to the day from less time consuming juicing, or a smoothie. Here is a link to my 10 Epic Smoothie Bowl Recipes to jumpstart your morning. These recipes are full of nutrition and healthy fats and protein which will keep you energised and focused at least until lunchtime. TIP: If you don’t have time for a healthy breakfast, it is probably better to skip it altogether than to load up on sugary junk. “When you start your day with sugar, you kick off an addictive cycle of sugar and carb cravings that will last all day long,” writes Dr Mark Hyman in his book, Food, What the Heck Should I Eat? This includes ‘healthy’ choices such as most bran muffins, fruit flavoured yoghurt and the majority of granola bars. Even oats have a high glycaemic index which is reduced if you add a handful of nuts and seeds to your bowl. TIP: Although juicing is a quick and easy way to get lots of vitamins and minerals into your diet first thing in the morning, drinking fruit results in more calories than eating it as it lacks the fibre of the whole fruit. In addition, drinking fruit does not create the sensation of fullness that eating does. This applies to the sweeter vegetables as well, such as carrots and beetroot. Therefore, if you’re going to start your day with a juice as part of a healthy breakfast, consider having it alongside something a little more substantial that will keep you full. Tip: The best way to start the day is to have a combination of fat and protein for breakfast. According to Dr. Hyman, studies show that protein-rich breakfasts can improve satiety, keeping you full and fuelling you for the day ahead. It also “helps reduce your hunger hormone ghrelin and increase cholecystokinin, which signals your brain to stop eating. Protein-rich foods like eggs, nut butters, or a protein shake steady blood sugar and reduce metabolic fluctuations later in the day.” The truth about eggs Over the years, there has been a lot of controversy about the health of eggs, especially in relation to their cholesterol content. This has caused many people to avoid them, or to discard the yolk and eat only the white. The 2015 US Dietary Guidelines found that there was categorically no link between dietary cholesterol and heart disease. So the most up-to-date research currently available is that eggs are a health food and should be consumed as part of a healthy, balanced diet. This does not mean eggs from antibiotic fed, factory farmed chickens but rather organic eggs that are from chickens which are fed natural food and have access to the outdoors. Not only is this more humane, but these eggs are richer in omega-3 fatty acids as well as vitamins A and E. Here are some healthy breakfast suggestions to get you started: Scrambled eggs – 5 ways Spinach and feta: 2 large eggs, 1tsp coconut oil, pinch of salt, twist of black pepper. Wilt a generous handful of spinach in a teaspoon of coconut oil and a splash of water. Crumble a tablespoon of feta. Fresh herbs: 2 large eggs, smidge of cold water, 1tsp coconut oil, pinch of salt, twist of black pepper. Chop up a mix of fresh herbs. Chives and Parsley are a great combo. Parmesan and pesto: 2 large eggs, smidge of cold water, 1tsp coconut oil, pinch of salt, twist of black pepper. Grate 2 teaspoons of parmesan and use 1 tablespoon of pesto. Smoked salmon, cream cheese and chives: 2 large eggs, smidge of cold water, 1tsp coconut oil, pinch of salt, twist of black pepper. 30g of chopped smoked salmon, 30g cream cheese, sprinkle of chopped fresh chives. Tomatoes and red peppers: 2 large eggs, smidge of cold water, 1tsp coconut oil, pinch of salt, twist of black pepper. Chop up 4-6 cherry tomatoes or 1 larger tomato, together with a few slices of red pepper and sauté in 1 teaspoon coconut oil for 2—3 mins. Mix the eggs, water, salt and pepper and give it a good whisk. Melt the oil in a non-stick pan and add the eggs. Gently fold the eggs with a wooden spoon, until they are almost set. Final stage is to add in the filling – stir gently for a few seconds until nicely integrated. Overnight oats: Oats are such a versatile food and can help you to stay fuller for longer. You can also mix and match toppings and fillings to ensure that you get a good balance of healthy fats, protein and at least a portion of fruit to set you up for the day. Choose an item from each category and mix all the ingredients thoroughly. Top with your choice of topping, put in the fridge overnight and it’s ready for you first thing in the morning! Base (40g) : oats | quinoa flakes | buckwheat flakes. Liquid (150ml unsweetened) : almond milk | hemp milk | coconut milk. Protein: 1 tbsp protein powder | 100g plain Greek yoghurt | 20g chopped nuts. Seeds (1 tbsp): chia seeds | flaxseeds | pumpkin seeds. Toppings: 1 handful frozen/fresh berries, 1 chopped apple/pear/peach/nectarine, 2 chopped plums/apricots. Blackberry pancakes (serves 3): Ingredients: 120g oats 30g mixed seeds (pumpkin / sesame / sunflower) 1 medium banana 1 tsp baking powder 3 eggs 300ml coconut / almond milk 300g blackberries Coconut oil for frying. Method: Grind the oats and mixed seeds to create a coarse flour. Mash the banana in a large bowl. Add the oat/seed flour to the mashed banana along with the baking powder and mix together. Add the eggs and mix well. Measure out the milk into a jug. Take a small handful of the blackberries, wash and add to the milk. Using a hand-held blender, whizz to turn the milk purple. Add to the large bowl and incorporate well into the flour mixture. Heat just enough coconut oil to skim the bottom of a frying pan. Using a ladle, add the mixture to the pan. Cook on a medium heat for approximately 60 secs (bubbles will appear) before turning and finishing off. To create a sauce, place the remaining blackberries into a small saucepan with 2 tbsps water. Cook the blackberries until they start to break down – some will remain whole. Divide the pancakes between 3 plates and drizzle the blackberry sauce over the top. If desired, add one tbsp almond butter to spread on your pancakes. These keep well for 3 days in the fridge or can be frozen for an easy mid-week breakfast. Seedy quinoa bread: (makes 15 slices) Ingredients: 300g quinoa 4 tsp salt 2 tbsp maple syrup 200g buckwheat flour 1 tbsp baking powder 50g brown flaxseed 50g pumpkin seeds 50g sunflower seeds 2 eggs 3 tbsp mixed seeds (to sprinkle) Method: Soak the quinoa overnight in double the volume of water and 2 tsp salt. In the morning, drain and rinse well before using. Preheat the oven to 180C. Line a 2lb loaf tin with baking paper / loaf liner. Place the quinoa into the food processor with the maple syrup and whizz to a smooth batter. Add the flour, baking powder, and the remaining salt, and whizz again until combined. Gradually add 240ml water. Transfer to a large mixing bowl and add the seeds. Stir to combine before folding in the eggs. Pour into the prepared loaf tin and sprinkle with the additional seeds. Bake for 1 hr or until golden brown and a knife inserted into the centre of the bread comes out clean. Leave to cool in the tin for 5 mins before turning out and cooling on a cooling rack fully before slicing. Serving suggestions: Almond butter and crushed fresh raspberries Poached egg and smoked salmon Smashed avocado and boiled egg Once cooled, this bread can be frozen in slices and defrosted easily or put straight into the toaster to toast. For more breakfast suggestions, download my free Healthy Breakfast Ideas e-book. A final word on – intermittent (or other) fasting Intermittent Fasting (IF) is becoming more and more popular and has in fact been shown to contribute to weight loss and even accelerated cell repair. Nutritional Therapy is underpinned by Functional Medicine, which looks at the individual and ensures a more personalised approach to diet and lifestyle. If you are skipping breakfast but feel great, energised and are not reliant on numerous stimulants like coffee to get you going, accompanied by energy crashes and sugar cravings throughout the day, then for you personally, IF may well be very beneficial. However, as a Nutritional Therapist I always recommend that students at school or university, and adults with a long and pressurised work day ahead, begin the day with a nutritious and healthy breakfast to provide their bodies with the energy, fuel and nutrients necessary to effectively deal with a challenging day. For more information on intermittent fasting, please take a look at this short video.

Although stress has always been a part of human life, today we are seeing levels of stress and stress related diseases on a pandemic scale world-wide, abnormal by historical standards. I often run workshops for small groups on various health-related issues, many attended by millennials (born between the early 1980s and mid-1990s). Many of these people, especially those in their mid-30s, are facing unprecedented levels of mental and physical illness, with the majority having been diagnosed with at least one chronic illness. Whenever I ask attendees whether they believe they are stressed, almost everyone raises their hands. Many school children today also describe themselves as stressed. For this reason, I believe there is a need for greater awareness of the serious health consequences associated with chronic, elevated stress levels and, more importantly, of the fact that there are tools available to us to help us deal more effectively with it. What is stress? Many people are familiar with the saying ‘stress is a killer’. Many also do believe that stress impacts their health. However, few really understand how. There are several important facts to know in order to understand stress: Stress has numerous pathophysiological effects on the body (i.e. functional changes that occur in the body as a result of it). There are many internal and external factors that trigger the stress response, such as poor nutrition; physical, emotional, mental trauma; infection; toxins; relationship problems; work pressure; family issues; hormonal imbalances. The stress response depends on the individual and on the type and severity of the stressor, and can vary from alterations in hormone balance to more life-threatening symptoms. Stress evokes a hormonal response. Hormones are chemical messengers that travel throughout the body, activating targeted cells and coordinating complex processes to take place within those cells. The most important hormones activated when stressed are cortisol and adrenaline. The acute stress response, also known as the fight or flight response, evolved to activate in the case of a life-threatening emergency – i.e. fleeing from a wild beast or staying to fight a neighbouring tribe. However, today our bodies are unable to distinguish between a life-threatening stimulus and the day-to-day stressors mentioned above. Acute stress is short-term and serves a purpose. During periods of acute stress, we become heightened performers, focusing better, thinking more clearly, and having more energy and brain power to work well into the night to complete work in time for a deadline. Once the stressful situation has passed and the stress response deactivated, normal bodily functions are restored. However, when the stress response is chronic and activated over prolonged periods of time, it starts to cause wear and tear on the body, both physically and emotionally. Many people today do not realise the extent to which stress is impacting their health until it begins to manifest in specific symptoms. The stress response can be activated by a mere thought. Therefore, negative thoughts and constantly worrying adversely affect our health. With our fast-paced ever-stressed lifestyle, our bodies are pumping out cortisol almost constantly The effects of chronically elevated cortisol With our fast-paced, ever-stressed lifestyle, our bodies are pumping out cortisol almost constantly, wreaking havoc on our health, disrupting nearly every system in the body and often resulting in: Raised blood pressure Suppressed immune system (or, alternatively over stimulated leading to autoimmune diseases) Increased risk of stroke and heart attack Allergies Impaired fertility Accelerated ageing G.I. problems, leading to indigestion, acid reflux, pain, bloating, imbalanced gut microbiome, and even ‘leaky gut’ Fatigue and lack of energy Anxiety Depression Weight gain or difficulty losing weight Stress is often accompanied by an unhealthy lifestyle and is looked upon as a major factor in many ‘lifestyle’ diseases. High cortisol is increasingly being implicated as one of the many possible root causes of dementia and Alzheimer’s Disease. Higher cortisol over time can lead to insulin resistance and has therefore also been linked to type-2 diabetes. Now for the good news When addressing stress, removing the causes of the stress (the stressors) would be ideal, however in many cases this is simply not possible. Stressors are an unavoidable part of life. The good news is that implementing simple and enjoyable stress management strategies can drastically reduce the effect that stressors have on your overall stress-response. Click through to my short tips article on coping strategies for reducing elevated stress levels.

Stress is an unavoidable part of life and the things that cause us stress (stressors) are everywhere. But stress is a useful and important physiological reaction that can help us to achieve small bursts of peak performance when needed. Problems only arise when the 'stress response' becomes prolonged, over-activated and isn't allowed to reset. This is known as chronic stress. Chronic stress can lead to many adverse health conditions, both mild and serious. To learn more about these risks, please read this in-depth article on the stress response. While you cannot remove stress entirely from your life (nor would you want to), there are many strategies you can implement to help you cope better in order to avoid it adversely affecting your health. To do this, you need to start becoming an advocate for your own health by: 1. Becoming aware of your daily stresses that can start to undermine your health, such as: Exposure to environmental toxins Family situations Work pressure Lack of sleep or keeping late hours 2. Paying attention to your body and the signs it is giving you that stress is impacting your health, such as: Fatigue or lack of energy Lack of focus and concentration Suppressed sex drive Symptoms that do not seem ‘normal,’ and are your body telling you it is not well 3. Realising your lifestyle choices have the single greatest influence on your health, such as: Smoking Excessive alcohol Poor diet Lack of exercise Inadequate sleep Inactivity Mental stress Optimal health depends on smart lifestyle choices. You can reduce your stress related symptoms by: Improving your diet by eating a greater variety of fresh fruit and vegetables, avoiding processed foods, limiting grains and high GI foods, including more healthy fats and protein (organic grass fed if animal protein) at each meal, avoiding sugar and refined carbohydrates (such as bread, pasta, biscuits, doughnuts etc), reducing alcohol and caffeine and drinking more water and herbal teas. Recognising the truth about poor diet and lifestyle habits. Start accepting responsibility for your health and making better choices. Only YOU have the power to change your situation. Getting a good night’s sleep of at least 7 to 7.5 hours. Researchers have found that deep sleep is most apt to calming an anxious brain. Increasing your daily exercise. Practising relaxation techniques such as gentle stretching, diaphragmatic breathing, meditation, yoga, Qi Gong, t’ai chi and prayer. A great place to start is with one of the many apps available, such as Headspace or Calm . Another meditation app that is completely free is Insight Timer. Learning to say NO. Set your boundaries so that people do not push you into a busier situation than you feel capable of handling properly. Slowing down. If you are multi-tasking, sit back and reflect on what your true priorities are. Write them down so you can clear your mind and try eliminating, delegating or outsourcing what you can in order to reduce your load. Keeping a positive mental attitude. Don't let failures get you down. Learn from them. What doesn't kill you makes you stronger. Approach challenges calmly. Break your day up into reasonable chunks, performing the most important tasks at the beginning of the day. Filling your days with awareness and positive decisions. Evaluating how you can improve your life, implementing small but consistent changes in how you eat, think and live. Prevention is key. Start taking action today in order to reduce the mental and emotional stress in your life. If you start today, the you of tomorrow will reap the benefits.

October has been ‘National Cholesterol Month’ in the U.K. In recognition of this, I would like to take the opportunity to discuss this essential and often misunderstood element of human nutrition and health in order to dispel some of the misunderstanding that surrounds it. It is important for your health that you do not get stuck in the ‘low cholesterol good, high cholesterol bad' fallacy and that you understand the important role cholesterol plays in your body. First things first Cholesterol is an organic molecule made up of 27 carbon atoms, 45 hydrogen atoms and an oxygen/hydrogen pair. It is important to know this to better understand what is meant by ‘good’ cholesterol and ‘bad’ cholesterol. It is not the cholesterol molecule that is good or bad. There is only one type of cholesterol molecule. Cholesterol gets transported around the bloodstream and deposited to tissue cells around the body where it is needed. However, since it is a fat, it cannot travel alone as it would end up as a useless glob (think of bacon fat floating in a pot of water). It therefore gets transported around the bloodstream (along with other fats such as triglycerides) in tiny protein covered particles that mix easily with blood, called lipoproteins (lipo (fat) + protein). Lipoproteins come in a range of different shapes and sizes. However, I am going to focus this article on the lipoproteins that get the most attention and that most people are more familiar with, i.e. low-density lipoproteins (LDL) and high-density lipoproteins (HDL). It is these lipoproteins that are ‘good’ or ‘bad’. Understanding ‘good’ and ‘bad’ cholesterol Let’s start by looking at LDL. It is these particles that get labelled as ‘bad’ cholesterol. LDLs deliver cholesterol to the tissues. LDL is a low-density molecule. The analogy I like to give is comparing golf balls (LDLs) to a big, light beach ball (HDL). If you keep throwing a golf ball against a wall it will eventually damage the wall. Whereas if you keep throwing a big beach ball against the wall it won’t damage it. If the bloodstream has a high number of LDLs hitting against the arterial walls, they will eventually start damaging the arteries, setting the scene for inflammation. Due to the small size of the LDLs, some may even become lodged in the arterial wall, oxidising and again resulting in an inflammatory response. LDLs are thus strongly associated with the build - up of artery - clogging plaque. HDLs on the other hand, are not only less likely to damage the arterial wall due to the fact that they are ‘large buoyant ‘molecules but they take cholesterol from the cells back to the liver, mopping up any cholesterol left behind in the arteries. Once in the liver, excess cholesterol is either cleared away or recycled. About 50% of cholesterol is reabsorbed by the small bowel, making its way back into the bloodstream. Some important facts about cholesterol Cholesterol is so important that our liver and intestines make about 80% while only about 20% comes from the food we eat. Our bodies make cholesterol according to demand. Cholesterol is converted to pregnenolone which is the immediate precursor for the synthesis of all of our steroid hormones, including testosterone, oestrogens and cortisol. So it makes sense that if you are highly stressed, more cholesterol is required to make stress hormones. Infertility is a classic symptom of stress, often due to the fact that there is insufficient cholesterol and pregnenolone to make the hormones oestrogen, progesterone and testosterone. If blood levels of cholesterol are high, this can be in response to the need for more cholesterol and the liver’s response to that need. Cholesterol has numerous other important functions in the body: It builds the structure of all cell membranes It is essential for the body to produce the active form of vitamin D. We need cholesterol in our skin cells to make vitamin D from sunlight It produces the bile acids which help the body digest fat and absorb important nutrients 25% of cholesterol in the body is found in the brain. Cholesterol is an integral component of the myelin sheaths that allow our brain cells to communicate with each other. Over 50% of heart attacks occur in people with normal to low cholesterol levels Here are some other surprising facts about cholesterol and cardiovascular disease (CVD): Over 50% of heart attacks occur in people with normal to low cholesterol levels. Insulin resistance is responsible for about 50% of high blood pressure and there is a strong correlation between cardiovascular disease and diabetes. There is a higher risk of death as we get older if cholesterol levels are too low. LDLs come in different shapes and sizes. Are they all ‘bad?’ For decades, the oversimplified view of cholesterol – that all LDL is the same and that all LDL is bad, has impacted the way we view cholesterol and heart disease and has affected the food we eat. This has resulted in the oversimplified and erroneous belief that all saturated fat consumption raises our risk of heart disease. This belief has also led to many people swallowing the most prescribed class of drugs of our time – statins. However, the view that all LDLs are the same has evolved in recent years, calling the entire LDL cholesterol premise into question with the ability to now analyse LDL sub particles down to their smallest subcomponents. We now understand that LDL comes in 4 basic forms: A large form (big and fluffy) A denser form (intermediate-density lipoprotein) A small LDL A very small LDL. Like HDLs, the large, big and fluffy LDLs are largely benign and harmless while the smaller and denser particles cause more damage. Today there is also a greater understanding that a diet high in saturated fat mainly boosts the HDL and large LDL particles, whilst a diet high in carbohydrates and low in fat propagates the harmful smaller forms. The problem The main problem today is that testing LDL levels without testing the size of the particles, is not a reliable marker for heart disease risk and can result in unnecessary fear and cholesterol lowering drug prescriptions. There are many labs today that test LDL particle size and it is important, when testing CVD risk, to test not only LDL particle size but also LDL/HDL ratio. To summarise Cholesterol is a natural substance that our bodies produce for a variety of important functions. It is carried through the body to the cells (along with other fats such as triglycerides) in one of three containers – LDL, HDL, VLDL (Very Low Density Lipoproteins). The belief that the cholesterol in your eggs ends up in your arteries is not entirely accurate. Although there is a link between the cholesterol you eat and the cholesterol in your arteries, it does not automatically follow that if you eat more you store more. Your body’s uptake of cholesterol from the food you eat is highly regulated. If you are eating a lot of eggs every week, your liver will simply produce less of its own cholesterol due to the surplus of cholesterol from your food. Triglycerides are fats. Triglycerides are converted from sugar, carbs and trans fats and are carried around the body in the more harmful VLDLs. LDL mainly carries cholesterol. Thus, if your LDL levels are high but made up in the main of light, fluffy, bigger molecules, you are less at a risk of arterial damage than if the bulk of the LDL levels are made up of VLDLs. Now you understand cholesterol better, here are some diet and lifestyle tips to keep you healthy: Increase omega-3 fatty acids -  The fat free, low fat diet has been so ingrained in the minds of so many for so long that they still find it difficult to incorporate fat into their diet. However, understanding which are the essential healthy fats is an important place to start. A diet rich in these fats not only helps reduce inflammation, but also decreases the triglycerides that contribute to high levels of the smaller, more dangerous lipoprotein particles, converting them into the lighter, fluffier, bigger, more protective particles. Including anti-inflammatory foods in your diet, such as salmon, herring, sardines, flaxseed and even seaweed, benefits your heart by improving your overall cholesterol profile. Avoid long periods of stress. Avoid fried food that produces AGEs , particularly when very browned. These are known to contribute to inflammation and oxidative stress and are linked to diseases such as CVD and diabetes. Eat plenty of fresh fruit and vegetables - These are full of antioxidants which disarm free radicals, preventing them from causing damage. When small LDL particles get stuck in the walls of the arteries, they become oxidised, creating free radical damage to the arterial wall. Antioxidants are thus an important component of a diet aimed at preventing CVD. Try the Mediterranean Diet - One of the best studied diets in terms of cardiovascular health is the 'Mediterranean diet'. This diet includes fish, a variety of fresh salads, vegetables, olive oil, nuts, legumes, whole grains and moderate alcohol consumption. Exercise. Staying fit is important for health generally and for preventing heart disease. This does not have to be running at high speed on a treadmill every day as this also causes oxidative stress for some. Think about moving more – getting off public transport a few blocks away from work and walking the rest of the way, taking the stairs instead of a lift more often, pacing when on your mobile phone instead of sitting, taking an evening stroll after dinner etc Give up smoking. Maintain a healthy weight. Be familiar with your blood pressure and have your lipid profile checked every few years. If you have high blood pressure, consider taking up to 500mgs of magnesium a day which helps relax muscles. An overlooked cause of heat attack is calcification of the arteries caused by a build up of calcium levels in the blood. Check your homocysteine levels. This is an easy, inexpensive blood test. High homocysteine is associated with an increased risk of CVD