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

In the first part of my arthritis special, we looked at the types of arthritis and discussed what is going on inside the body to cause this painful and debilitating condition. We also looked at some of the important lifestyle factors that need to be addressed in order to prevent or reverse arthritis. In Part 2, we are going to talk about specific nutrition advice that I offer in my nutritional therapy clinics. Making these simple adjustments to your diet could make all the difference to your joint issues, now and in the future. Foods to avoid For a person already suffering from arthritis, there are certain foods that are likely to aggravate the condition. Foods that you should reduce or preferably cut out completely are: Sugar, gluten and refined carbohydrates, including pasta, bagels, muffins, biscuits, cakes, white bread etc. These fast-burning carbs quickly break down into sugar in the body, driving inflammation and causing flare-ups. Trans-fats also known as hydrogenated fats, these artificial fats are processed at high temperatures until they turn into something similar to to plastic (think margarine). They contain harmful nitrates and other chemicals and are strongly linked to systemic, chronic inflammation. Stay away from vegetable oils. Vegetable oils are high in Omega-6s. Extra virgin olive oil, coconut oil, butter, ghee and goose fat are safest to eat and cook with. This article takes a closer look at which oils to use and when. Blackened and barbecued foods contain harmful bi-products caused by the cooking process, called advanced glycation end products. These are highly inflammatory and can damage your joints and bones, making arthritis worse. Healthier cooking methods include boiling, steaming and crock-potting. Animal protein should be decreased, in favour of vegetable-based proteins. This includes dairy products, another common trigger of inflammation in the body. Not all vegetables are good all the time. Vegetables, commonly known as ‘the deadly-nightshades’, that make any arthritis worse include potatoes, tomatoes, aubergine, peppers and tobacco. Alkaloids in these foods called solanine can cause inflammation of the joints in some people. I would suggest excluding these foods for a period of time to see if you feel better and then reintroducing them one at a time. Foods to increase Fish – especially oily fish like sardines, anchovies and organic salmon. Vegetables of all kinds (except those listed above). Eat the colours of the rainbow. Variety is the spice of life. Healthy oils, nuts and seeds Spices (see below) – These are helpful in reducing inflammation. They include ginger, turmeric, etc. Celery, garlic, pineapple, red peppers, shiitake mushrooms and sweet potato are other specific foods to increase in your diet. Supplements (see below) which help break up the fibrin and reduce inflammation. Supplements Seek the advice of a qualified nutritional therapist or doctor before beginning a course of supplements and to discuss any protocol you wish to follow. Here is a list of various supplements and an explanation of their role in addressing arthritis symptoms and pain. Curcuzyn – Targets acute pain and inflammation. Supports improvement in swelling. Helps maintain mobility and alleviate stiffness. Take 2- 4 capsules a day as directed. Inflaquell – Helps to break down the fibrin which builds up around arthritic joints, thereby reducing inflammation and associated pain. The reason you take these enzymes away from food is they help break up the fibrin mesh that surrounds the joints. Eaten with food they act as digestive enzymes and help break down the food instead. Take 3 capsules around midday and 3 capsules around 6.00pm (either 1 hour before a meal or 2 hours after a meal, whichever suits you best). Chondrocare – Contains glucosamine and chondroitin, important building blocks for cartilage. Take 1 tablet, three times a day. Celapro – High potency antioxidant blend with green tea, turmeric and resveratrol. This supplement helps support circulatory health and tissue repair. Take 2 capsules daily. Doctor’s Best High Potency Bromelain 3000 GDU, 500mg – Bromelain is a natural compound extracted from pineapple, containing several proteolytic enzymes shown to override multiple pain pathways in the body. Numerous studies since 1957 have shown it reduces inflammation, reduces and prevents swelling and removes waste and toxins from the blood. To be effective against arthritis, the enzymes must be taken away from food, otherwise they simply digest food particles. More on proteolytic enzymes: Studies have shown that proteolytic enzymes are the first line of defense against arthritis and inflammation. They are completely safe compared to non-steroidal anti-inflammatory drugs (NSAIDs). As we age, we produce less and less of our own enzymes. They act by ‘eating’ the fibrin and other scar tissue thus allowing blood to flow to the site of inflammation and to clear away toxins, fight disease, illness, pain, dissolve scar tissues and reduce inflammation. Research indicates these enzymes work throughout your entire body to help it break down and eliminate the excess proteins that accumulate at the scene of an injury, irritation or burn. This promotes wound healing, supports healthy circulation and helps maintain a normal immune response. Herbs Turmeric extract - This extract is made from the dried out root of the turmeric plant and has been used for millennia to treat a wide range of conditions. Turmeric may be a safe and effective option for maintaining healthy levels of the enzymes associated with pain. Turmeric is also a powerful antioxidant which gives it further anti-arthritis capability (see part 1 of this article for more information on the role of antioxidants in fighting arthritis). Papain - Papain helps to maintain the health of your immune system and also contains numerous proteolytic enzymes (see above). Papain is a proteolytic enzyme extracted from the raw fruit of the papaya plant. Boswellia extract - A popular ingredient in Indian medicine, boswellia is a safe yet potent antioxidant that can help to eradicate the body of moderate levels of irritants. It is more commonly known as frankincense and is often particularly helpful for painful joints, especially when combined with other joint supplements such as glucosamine and tumeric. Rutin - Rutin is a flavonoid, which occurs naturally in many plants and fruits (asparagus, apples and buckwheat), and which fights inflammation with it's powerful antioxidants. Mojave yucca root - Yucca root contains both antioxidants and other nutrients that can help to reduce inflammation and toxins. Ginger extract - Ginger has been used for several millennia in Asia, to treat irritated and inflamed joints. It helps to balance the production of prostaglandins, the body's pain messengers, which are active in the symptoms of arthritis. Devil's claw - This is another natural herbal pain treatment, originally used in Africa, that supports healthy enzyme levels and has been found to specifically help with joint discomfort. Citrus bioflavonoids - Citrus bioflavonoids support cartilage, the main connective tissue in the body that allows joints to move smoothly and freely. The supplement Heal-n-Soothe contains a nutritionally balanced dose of all the enzymes mentioned above.

The month of October saw ‘World Arthritis Week’. Arthritis describes a swelling of the joints which is often accompanied by symptoms of pain and stiffness and in some cases physical disfigurement. This can be a result of simple ‘wear and tear’, however some forms of arthritis are caused by one or more underlying chronic health conditions. The good news is that there is plenty you can do to combat the condition, from diet and supplementing to exercise and general lifestyle changes. This article discusses the different types of arthritis and explores their possible root causes, identifying the many diet and lifestyle changes that can help to alleviate your symptoms. Osteoarthritis Osteoarthritis is associated with wear and tear of the cartilage within your joints. It is commonly (but not exclusively) linked to the ageing process. Under the age of 45, osteoarthritis is more common in men, while over the age of 45, women are more likely to suffer. By the time they get to fifty, 80% of people will have symptoms associated with osteoarthritis, which is experienced as a stiffness in the hips, back, knees or other joints. Joints may become increasingly swollen and stiff. The biggest risk factors for osteoarthritis are joint overuse and ageing, however, other causes include injury, obesity, nutritional factors, genetics and metabolic disorders. Rheumatoid arthritis Rheumatoid arthritis results from an autoimmune issue, triggered by genetics, or a bacterial or viral component, and possibly also environmental or lifestyle factors. About 80% of sufferers are women. The body for reasons that are not clearly understood, develops antibodies that attack its own cartilage and connective tissue. Over time, joints become inflamed and enlarged. The key to improving symptoms of arthritis is to work on the underlying causes while also treating the symptoms. The role of fibrin in arthritis Fibrin is a protein that forms into a natural mesh-like substance, which makes our scar tissue and scabs, playing a vital part in healing of wounds. When the body detects an injury or tissue damage, it responds by dispatching white blood cells to the injury site in order to fight off any infection. This results in an inflammation or swelling and the creation of fibrin. The protective fibrin mesh ‘seals off’ the site until the injury heals, at which point it becomes unnecessary and breaks down naturally and the inflammation subsides. Fibrin also plays a major role in the development of arthritis. When the fibrin does not break down but continues to build up around the site of injury or joint (in the case of arthritis), it begins to harden and cause further painful inflammation. Research shows that, over the age of 50, it is harder for the inflammation to recede once it has been triggered. In addition, pharmaceutical drugs and natural remedies cannot work efficiently in the presence of fibrin, as they are unable to penetrate the hardened mesh to tackle the underlying inflammation. Fibrin and inflammation are the root cause of arthritic pain. There is no pain killer that targets fibrin, so arthritis is largely immune to standard painkillers. The way to break down fibrin is with proteolytic enzymes. These naturally occurring enzymes break down unwanted proteins in the body, including fibrin. Young children and adults produce plentiful amounts of proteolytic enzymes, however, as we age we produce significantly less and are therefore less able to break down fibrin, making us more susceptible to arthritis. By the age of fifty, 80% of people will have arthritis Important factors in managing arthritis Digestion and detoxification - Even when inflammation occurs elsewhere in the body, the digestive tract is often where the scene is set. If the gut environment's delicate balance is disturbed, this can lead to bacterial infections, parasites, intestinal permeability (aka ‘leaky gut’), allergies and intolerances. What happens next is partially digested food proteins leak into the bloodstream, along with other toxins and microbes, putting greater pressure on the body’s detoxification processes. Once the liver starts to become overtaxed, any dietary or environmental toxins may cause further inflammation. A programme that works on creating a good gut environment is desirable. Probiotics and prebiotics can be very helpful, as can food intolerance testing (see below). Rheumatoid arthritis is an autoimmune disease. There is considerable research showing that all autoimmune diseases require 3 factors: A genetic predisposition A trigger A ‘leaky gut’ Addressing gut issues is thus an important element in treating any case of rheumatoid arthritis. Blood sugar balance - There is a well-established link between inflammation and your body's response to insulin (the hormone that controls blood sugar levels). If your body has a reduced sensitivity to insulin, sugar or insulin remain in the blood, triggering inflammatory reactions. Learning to balance blood sugar levels plays a key role in managing the symptoms of arthritis. This is achieved through: eating adequate amounts of healthy protein at every meal and snack increasing the amount of non-starchy vegetables considering the quality and the quantity of the starchy carbohydrates you eat. All my nutrition programmes are based on easy to follow, blood sugar balancing diets that focus on real foods which keep you full and satisfied throughout the day. Inflammation - The vast majority of joint issues are linked to inflammation. When working correctly, the body produces chemicals that create or reduce inflammation. The main chemicals in this process are called prostaglandins, of which there are three types. Types one and three are anti-inflammatory, while type two is inflammatory. Diets that are high in omega-6 polyunsaturated animal fats (found in meat and dairy - particularly non-organic) promote the production of undesirable type two prostglandins, resulting in increased inflammation. Excessive sugar and insulin can also have this effect. Diets that are rich in omega-3 fats, such as walnuts, flaxseeds, hemp, chia seeds and oily fish are anti-inflammatory and so increasing these, while limiting or removing animal fats and dairy can help to reduce symptoms of arthritis. Free radicals and Antioxidants Another group of chemicals that contribute to the development of arthritis are free radicals. These are highly reactive oxygen molecules that you might have heard of in skincare commercials, and which are linked to accelerated ageing, cancer and other diseases. In order to keep free radicals in check, we require antioxidants Brightly coloured fruit and vegetables tend to be the best sources of antioxidants and different colours indicate different varieties; all are good. Antioxidants have a synergistic effect , which means that eating a variety of different ones (by eating different coloured fruit and veg) has a greater effect than eating the same volume of a single type. Bottom line? Eat a lot of vegetables and low sugar fruits like berries (which have some of the highest antioxidant levels of all fruit, while being relatively low in sugar). If you suffer from rheumatoid arthritis, talk to me about whether the more restrictive autoimmune paleo diet would work for you. This cuts out all grains, nightshade foods (like potatoes, peppers, tomatoes, and aubergines) and other foods thought to play a role in causing an inflammatory environment. Get in touch to arrange a free, no obligation discovery call. Allergies Many people with inflammatory conditions have allergies or intolerances, some of which may be due to leaky gut, where food proteins are able to permeate the gut lining, triggering an allergic response. Common triggers are dairy products, yeast, wheat and gluten, other grains, eggs, beef, chilli, coffee and peanuts. If you suffer from arthritis – or in fact any other inflammatory condition, consider taking a food intolerance test. Ask me for details. Part 2 on Arthritis gives you dietary and supplement advice to discuss with a healthcare professional in formulating a programme to help you address your symptoms. Part 2 of this series discusses the role that nutrition plays in combating arthritis and gives advice on foods to eat and foods to avoid, as well as tips on the best herbs and supplements available to you.

Sugar is fast becoming the new frontier in the fight against our epidemic of chronic health conditions. More and more research is implicating sugar as a leading contributor to heart disease, obesity, diabetes and more. Add to this the unfortunate fact that food manufacturers have responded to the push for lower-calorie meals by swapping fat for sugar and other sweeteners and it becomes pretty clear that we all need to take a good hard look at how much sugar we are actually consuming. This article explains the damage that sugar does to your health and offers some advice for breaking your addiction. Why sugar may be killing you Sugar is hidden in so many of our foods that we become addicted from childhood without even realising it. If you take some time to read the labels on the foods you buy, you might be shocked to learn how much sugar you are actually consuming every day. According to the The Times, people in the U.K. consume an average or 106 grams of sugar every day (or over 38kg per year), which is well over the maximum 36g recommended by the NHS. But why is sugar so terrible for your body? Sugar strips the body of nutrients and can lead to a weakened immune system, candida, yeast infections, poor digestion, skin rashes, joint pains, diabetes, liver problems, headaches, poor sleep, bad breath, cravings, disease, and poor concentration. It also contributes to many health issues including: mood swings fatigue weight gain dental issues insulin resistance autoimmune disease digestive issues cardiovascular issues hormonal imbalances cancer fat does not make you fat, sugar does Sugar is a major contributor to weight gain. This requires quite a big readjustment to many people's thinking: fat does not make you fat, sugar does. Understanding how your body processes and metabolises sugar is absolutely vital if you want to appreciate how sugar makes you put on weight. Throughout the day, your glucose levels rise and fall depending mostly on your diet. When sugar or simple carbohydrates hit your bloodstream, your body is flooded with glucose and responds by producing insulin. The job of insulin is to take glucose from the bloodstream and deliver it into the cells where it is needed. This causes glucose levels in the blood to drop, giving you the sensation of 'crashing.' If your diet is high in sugar and refined carbs, this will result in energy spikes and crashes throughout the day, commonly referred to as the 'sugar rollercoaster.' If the process is repeated too often, your cells can become resistant to insulin and instead of converting the glucose to energy, the body converts it to fat. This causes weight gain and is also the method by which type-2 diabetes begins. Due to the fact that we are all unique, not every person eating a high sugar diet puts on weight. Different people metabolise sugar differently and in many cases this is a result of dietary variations. People who have diets that are low in protein, fibre and probiotics may find it more difficult to metabolise sugar than somebody whose diet is well-balanced. Unfortunately, the people who eat the most sugar are often the ones who are missing out on these important food groups. As with every aspect of your nutritional health, a well-balanced diet is the key. The sugar trap - artificial sweeteners Some people think that artificial sweeteners do not cause weight gain, but evidence shows that view is not correct. Artificial sweeteners are low in calories; however, they slow down metabolism and interfere with our endocrine disruptors. As a result, they cause bloating, weight gain, water retention, and digestive upset. In addition, as they’re made up of chemicals, they introduce toxins into your body. Out of all of those sweeteners you see on the shelf at the supermarket, stevia is your best option. Stevia is a natural sugar that does not lead to blood sugar imbalances or feed candida (a yeast-like a fungus that is harmless for many people unless they have imbalances in the digestive system). Monk Fruit is another natural sweetener you can try, which can be bought here. There are also other natural sugar substitutes you can use, such as honey, blackstrap molasses, coconut sugar, and agave. However, if you really want to kick your sugar habit, I encourage you to forgo these sweeteners and stick with stevia or monk fruit, as they will not spike your sugars at all. Better still, try cutting sugar altogether and see how quickly your tastebuds readjust and begin to crave more diverse flavours. If you would like to learn more about the risks and benefits of different sugar alternatives, this article on sugar substitutes explains your options in much more detail. Kick the addiction Sugar cravings can be extremely difficult to resist, but they don't last forever and you don't have to 'white-knuckle' it. Here are some simple tips that have helped many of my clients beat their sugar addictions: • Reduce or eliminate caffeine. Caffeine causes dehydration and blood sugar swings which may cause sugar cravings to become more frequent. • Drink water. Sometimes cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and wait a few minutes to see what happens • Eat sweet vegetables and fruit. These include squash, sweet potatoes and sweet yellow onions. The greater amount of healthy foods you eat, the less you’ll crave sugar. • Get physically active. Start with simple activities like walking or yoga. Start with 10 minutes a day and gradually increase. Being active helps balance blood sugar levels, boost energy, and reduce tension which will eliminate the need to self-medicate with sugar! • Get more sleep and rest. Simple carbohydrates, such as sugar, are the most readily usable forms of energy for an exhausted body and mind. If you are in a chronic state of stress and/or sleep deprivation, your body will crave the quickest form of energy. • Eliminate fat-free or low-fat packaged snack foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows. • Experiment with spices. Coriander, cinnamon, nutmeg, cloves, and cardamom will naturally sweeten your foods and reduce cravings. • If you have a craving, take five minutes to do deep breathing. Then, ask yourself—am I physically hungry or emotionally hungry? Am I in tune with my body and present to my needs? • Slow down and find sweetness in non-food ways such as calling a friend, writing in your journal, laughing, taking a bath with essential oils, or getting a pedicure or massage! Every craving is not a signal that your body biologically requires sugar. Cravings often have a psychological component. By identifying the psychological causes of food cravings and substituting lifestyle and relationship adjustments accordingly, you can begin to find balance and take charge of your health. When life becomes sweet enough itself, no additives are needed.

Pesticides, used to protect crops from insects and other infestations, have been steadily on the rise for many years, with their use increasing by between 600% and 1,800% since 1970. As a result, the amount of potentially harmful chemicals entering our diets has also risen dramatically. This article takes a look at the problem of pesticide residue in our fruit and veg and offers some advice on selecting the safest foods, while still getting the right nutrition. In an ideal world, all our fruit and vegetables would come from organic sources. Organic food growers have to adhere to strict guidelines set by the European Commission, which means that they are much less likely to contain pesticide residue than non-organic equivalents. In fact, organic food is nothing more than food as it existed for hundreds of years, before intensive agricultural farming methods began spraying it with an array of chemicals. Today we are exposed to an ever increasing number of environmental chemicals and it is the cumulative effects of this exposure, over time, that we need to be concerned about. Avoiding all toxins is not possible. However, doing what you can to limit your exposure is important. As more studies show a link between pesticide exposure and chronic health issues, it is a good idea to include organic food in your diet, due to its higher antioxidant levels and better overall nutritional value. The Dirty Dozen If you have the budget to eat purely organic then I certainly recommend that you do. However organic food is quite a bit more expensive than non-organic and so, for most people, it is a case of mixing and matching to stay within budget. For this reason, the 'Dirty Dozen' list was created,* which gives a list of the twelve fruit and vegetables that the U.K. government has found to contain the most pesticide residues. If you are only able to buy a few organic ingredients, these should be the ones you start with. The fruit and veg that were found to contain most instances of multiple pesticide residues and therefore make it onto the most recent 'Dirty Dozen' list are: Grapefruit (97%) Oranges (96%) Lemons and LImes (91%) Strawberries (84%) Pears (84%) Grapes (75%) Cherries (72%) Peaches (72%) Parsnips (69%) Asparagus (66%) Apples (64%) Apricots (64%) However, if your budget means you can only afford non-organic, rather than avoiding them, washing off most of the pesticides will ensure that you do not miss out on their numerous health benefits altogether. Unfortunately, water alone will not entirely remove agricultural pesticides. Vinegar, certain commercial fruit cleaners or homemade fruit and vegetable cleaners (using lemon juice and white wine vinegar or lemon juice and baking soda) are easy to use and more effective. Most fruits can be peeled but must be washed first to ensure you do not transfer the pesticides and bacteria on the fruit. This works well with apples, peaches, pears and nectarines, for example. Favouring foods from the 'Clean Fifteen' list below, while limiting your intake of those from the 'Dirty Dozen,' is another way of ensuring that you are limiting your exposure to harmful pesticides. The Clean Fifteen In order to help people with a more restricted budget make informed choices about which non-organic fruit and veg they should purchase, the 'Clean Fifteen' list was created. These fruit and veg were all found to contain little or no pesticide residues when tested. Beetroot (0%) Corn on the cob (0%) Mushrooms (0%) Figs (0%) Rhubarb (0%) Swede (0%) Turnip (0%) Onions (1%) Avocado (2%) Cauliflower (3%) Radish (4%) Broad Beans (8%) Leeks (8%) Pumpkin/Squash (8%) If you would like to download a high resolution image of these charts to use at home, please click on the image. *The original 'Dirty Dozen' list was produced by the Environmental Working Group (EWG) and refers to pesticide residues in fruit and veg in the USA. If you are located in the USA, please follow this link to see the EWG list.

Why is it that when we are stressed, we crave foods that are high in refined sugar, such as biscuits, chocolate, sugary drinks, cakes etc? This article explains why and gives some useful tips on the foods you should be eating, and avoiding, when stressed. The stress response is the ‘fight or flight response’, which causes our bodies to naturally crave the foods that break down into glucose the quickest, giving that intense spurt of energy needed to deal with an immediate threat. If the threat is real, the glucose that floods our system is quickly used up as energy as we either stand and fight, or turn and make a quick escape. As our bodies do not differentiate between genuine life-threatening emergencies and the stress of facing work deadlines, sitting in traffic, relationship problems etc, we still tend to crave foods high in simple, refined sugars, despite having no need for them and no way of burning off the glucose. Instead that excess glucose will ultimately get stored as fat. It is therefore very important, when we are stressed, to recognise why we are craving the foods we are, and to decide instead to eat the foods that will support our health and strengthen our stress coping mechanisms. To learn more about what causes stress and what you can do to improve your relationship with it, please take a look at this article on A Nutritional Therapist's Guide to Stress Chronic stress causes the release of many hormones, placing excessive demands on the body’s supply of vitamins and minerals. If we are, or if we become, deficient in the nutrients necessary to support us during stressful times, this can have serious health consequences. The foods we should be including in our diet to deal with stress include: Vitamin C rich foods Studies have shown that people with high levels of vitamin C in their body do not appear to be as strongly affected by physically and psychologically stressful situations as people with lower levels. The people with the higher levels also display more resilience in bouncing back from stress and trauma. The research suggests that vitamin C could be an essential part of stress management. During periods of stress, the immune system becomes weakened. Vitamin C is an important building block for the immune system. Some foods that are high in vitamin C include: Broccoli Brussels sprouts Lemons Lychees American Persimmons Papayas Strawberries - One cup provides 99% of your DV Oranges - One medium-sized orange provides 78% of DV Kiwi Parsley Kale (organic as it is now in 3rd place on the Dirty Dozen list of foods high in pesticides) Foods high in fibre Short-chain fatty acids (SCFAs) are important for gut health, in particular for maintaining the integrity of the gastrointestinal (GI) barrier, which protects the lining from toxins, undigested food particles, ingested pathogens and the gut microbiome. SCFAs are produced by bacteria acting on fibre. Stress adversely affects the balance of the gut microbiome. Eating foods rich in prebiotics that help nourish these bacteria is important during times of stress to keep the gut healthy. Examples of prebiotic foods are: Garlic Onions Leeks Asparagus Legumes Unripe bananas Root vegetables Fermented foods Artichokes Pectin (from apples) Whole grains Foods rich in magnesium Magnesium is one of the most important minerals, involved in as many as 300 chemical reactions taking place in our bodies every day. Magnesium is also important for relaxation, helping you calm down, relax your muscles, relieve headaches and fall asleep. Foods rich in magnesium include: Unsweetened organic yoghurt Wild-caught salmon Beans/legumes Leafy green veggies Cruciferous veggies like broccoli Avocados Nuts To learn more about the role magnesium plays in your health, please read this article from my website. Foods high in B vitamins The importance of the B vitamins generally and in times of stress (more specifically), is well researched. They are a group of vitamins which help balance moods, improve brain function, support digestion, convert food into energy, strengthen immunity and manufacture neurotransmitters (such as serotonin) which aid in the body’s ability to cope with depression, stress and anxiety. To learn more about the role that B vitamins play in your health, please read this in-depth vitamin B article in my Articles section. Foods high in protein Foods high in protein provide the amino acids necessary to build neurotransmitters in the brain such as serotonin and dopamine. Sustained or chronic stress leads to elevated cortisol which, over time can deplete the body of these important neurotransmitters, resulting in depression and the development of other mental health issues. Healthy fats Healthy fats and omega-3 fatty acids help reduce inflammation, stabilise moods and support overall brain health. Foods that provide us with healthy fats include: Nuts and seeds Cold-water, wild-caught fish such as sardines and salmon Avocado Olive oil Coconut oil Foods to avoid On the other hand, there are many foods which actually contribute to elevated stress levels, and which should be avoided during times of stress. These include: Processed, packaged or sugary foods — processed, refined foods (pies, white flour, chips, bread, pasta) and foods with added sugar can result in blood sugar highs and lows throughout the day. This ‘blood sugar rollercoaster’ results in increased anxiety and causes cravings, energy crashes, overall fatigue and low moods. Too much caffeine or alcohol — alcohol and caffeine can weaken your resilience to stress by causing or worsening anxiety, dehydrating you, interfering with your ability to sleep (leaving you tired) and thus making you unable to cope well with stress. When our stress levels are already high, stimulants like caffeine can cause heart palpitations making us feel jittery and leaving us feeling worse. In times of stress it is important to remain hydrated and to drink more calming herbal teas like chamomile or chicory. Refined vegetable oils — imbalances in polyunsaturated fatty acids, (getting much more omega-6s than omega-3s from your diet), are tied to inflammation, metabolic damage and even poor gut health, which can then adversely affect mental processes.

Stress is something that affects all of us to one extent or another. Many of us think of it as something negative that should always be avoided, while others believe themselves to thrive under stress and invite it into their lives as an aid to performance. The truth is that the stress response has evolved with us over many millennia and can serve us incredibly well, when activated at an appropriate time and for a limited period. However, as a species, we have not evolved to cope with prolonged periods of stress and, as such, these can cause serious health complications. This article takes a closer look at the stress response and what you can do to develop a healthy relationship with it. What is Stress? Stress is your body's physical response to a perceived threat. When in danger, your body believes that the two most likely survival strategies are either to stand and battle your way out, or to run very fast in the opposite direction. So the stress response has also come to be known as the 'fight or flight' response. This fight or flight instinct served us well in our evolutionary past, making it possible to react extremely quickly in the event of coming across a hungry wild animal, or being ambushed by a rival tribe of Neanderthals. Stress therefore at the right place and time is not a bad thing; an emergency occurs, the stress response kicks in and a couple of minutes later, so long as you haven't been eaten or clubbed to death, the emergency is over and the stress passes. This is known as ‘acute stress’ The problem that we have in today's world is that we are surrounded by non life-threatening things that nevertheless activate our stress response. This can include work pressure, family issues, traffic jams, social media, films, video games or anything else that takes you out of a state of calmness. And when the body is stressed for extended periods of time, it can start to have a serious impact on health. This is known as ‘chronic stress’. Your body under acute stress The bodily system that reacts to a stressful event or ‘stressor’ is called the ‘autonomic nervous system’. The autonomic nervous system consists of two opposing systems, called the ‘sympathetic nervous system’ and the ‘parasympathetic nervous system’, which act in a push/pull manner. When a stressor occurs, the sympathetic nervous system takes over, shutting down non-essential operations and prioritising those needed for immediate survival through fight or flight. This includes shutting down digestion and immune functions while releasing glucose for immediate energy, raising heart-rate and accelerating breathing. The stress hormones adrenalin and noradrenalin are also released and for a short time we become more focussed, high-functioning versions of ourselves. When the stressor subsides, the parasympathetic nervous system comes into play and reverses the evasive actions taken by the sympathetic nervous system, allowing the body to return to a more relaxed state and resuming all the normal functions that are required for healthy living. Your body under chronic stress Our natural response and resolution to acute stress relies entirely on the stressor being short-term. Once the stressor passes, the parasympathetic nervous system can usually return the body to equilibrium in about 15 minutes. But what happens to the body in the event of chronic stress, where the parasympathetic nervous system is not allowed to do its job and we stay in a state of indefinite high-alert? This is a reality for many of us today as stressors are everywhere in modern life. These do not have to be life-threatening emergencies; the build up of low-level stressors such as deadlines or anxiety about finances can all keep the sympathetic nervous system activated and the body in a state of high alert. Other stressors that may not be immediately obvious include lack of sleep, toxins in our diet and poor air/water quality. When the stress hormones epinephrine and cortisol remain elevated, a hormonal imbalance takes place, which can result in numerous health conditions. These include: Digestive issues - As cortisol is released, the digestive system slows down. Digestive enzymes are not released and the resulting symptoms can include bloating, cramps, acid reflux (heartburn) or GERD. A common cause of digestive issues is when people eat lunch on the go. Eating too quickly, while performing other tasks, will indicate to the body that it is under stress and the sympathetic nervous system will fire up, causing the digestive system to be suppressed. High blood pressure - the sympathetic nervous system increases the heart rate in order to pump extra oxygen and glucose into the muscles to make more ATP (energy molecules) necessary to 'flee' or 'fight.' A consequence of this increased heart rate is that blood pressure rises. Again, this is fine in the short term but long term blood pressure increases can contribute towards heart attacks, stroke, kidney failure, aneurysm, dementia and many other serious health issues. High blood sugar - Your body's main source of fast-release fuel is glucose. Glucose is also by far the most common chemical used by the brain. However, like everything, it needs to exist in the correct balance. When stressed, the body causes you to crave sugary foods that will give it a quick glucose energy burst to deal with the imminent threat. What the body is expecting is that you are about to undertake some extreme physical exertion that will quickly burn through the extra glucose. However, if the stressor involves sitting in front of a computer and worrying, while supplying the body with the sugar it craves, the increased blood glucose does not get directed to the muscles and instead is stored for later use as fat. One of the main dangers of a long-term increase in blood sugar is that the body can become insulin resistant, leading to type-2 diabetes. Impaired immune system - In the case of acute stress, the immune system is actually temporarily boosted, helping to quickly heal the body from whatever damage was sustained during the period of threat. However, the immune system cannot operate on overdrive indefinitely and ultimately it becomes too weak to function normally, leaving the body open to viruses and infections. Sexual and reproductive dysfunction - When stress hormones are elevated, sexual hormones such as progesterone and testosterone are inhibited, as they are both synthesised from the same precursors, cholesterol and pregnenolone. We cannot produce stress hormones and sex hormones at the same time and the sympathetic nervous system ensures that the stress response is given priority. Infertility issues are often associated with high levels of stress as correct levels of progesterone and testosterone are essential for pregnancy. For this reason, I often recommend that couples trying to get pregnant should try a relaxing holiday together before seeking out medical intervention. Weight gain - As mentioned above, a prolonged increase in glucose can lead to the storage of extra fat, triggered by the elevated cortisol levels, which make you crave unhealthy foods. Cortisol-induced weight gain tends to be most evident around the abdomen as the fat cells here are more sensitive to the effects of cortisol. Memory loss - Elevated cortisol levels can help the brain focus and function at a heightened capacity in the short term. However, if chronically elevated for long periods at a time, it can eventually have a damaging impact on the hippocampus, which is an area of the brain that plays a significant part in memory and learning, as well as regulating the emotions. Damage to the hippocampus can result in impaired memory as well as impulse control issues. Managing stress Strategies for combating stress can be broken down into two categories. The first is to remove the stressors from your life. This is probably the preferable option wherever possible, but in many cases will not be realistic and so the second strategy is to change your relationship with stress. Whether or not you are able to remove stress from your life depends very much on your circumstances and the nature of the stressor. Why not try making a list of things that cause stress in your life, then write down what, if anything, you can do to remove each stressor? This will give you a good idea of how many things you can actually change and how many you will have to learn to manage more effectively. Remember, unhealthy eating habits act as stressors themselves, so be sure to include these. If you find that your diet may be causing a problem and you would like help with this, please get in touch to arrange a one-to-one consultation, where we can develop an individualised nutrition plan that suits your lifestyle and individual requirements. You will almost certainly find that there are many items on your stress list that you are stuck with. Perhaps this is not a good time in your life to consider a career change, or maybe you have recently become a new parent and are unavoidably under-slept. Luckily there is much that you can do to change your relationship with stress. Here are a few suggestions to get you started: Practice calm breathing - Although this may sound deceptively simple, controlled breathing exercises are known to have an immediate impact on stress and anxiety levels. Another huge benefit is that you can practice them in any place and at any time. Try this simple exercise the next time you feel uptight and make a note of any changes you feel afterwards: Imagine a square in front of you. Focus on top left corner of the square. As you focus take a slow, deep breath in through your nose for a count of four, then slowly exhale through your mouth for a count of six. Move your attention clockwise to the next point and repeat step 3. Repeat for all points on the square. This exercise will take no more than a minute to perform and you can repeat as many times as necessary. Research has shown this kind of breathing exercise to be effective in reinstating the parasympathetic nervous system and therefore decreasing the symptoms of stress. Practice meditation - Meditation has been shown to have numerous benefits for both mind and body, including reduced stress levels and generally increased levels of happiness. There are many types of meditation so if the first one doesn't work for you, simply try something else. A great place to start is with one of the many apps available, such as Headspace , or Calm . Another app that is completely free is Insight Timer, where meditation teachers from all over the world upload guided meditations to suit whatever your mood and availability are at the time. The key with meditation is not to get disheartened or frustrated. Even the most experienced meditators get distracted and find their minds wandering; it's just part of the process. Be gentle with yourself and keep trying. You will really start to notice the benefits before long. Yoga and Tai Chi - Another proven way to lower stress levels is through the practice of yoga and/or tai chi. The slow and controlled movement, along with an emphasis on correct breathing make these wonderfully stress-relieving, helping to switch off the body's emergency response system. You can find any number of classes near to you although they can often be quite expensive. A cheaper and less time-consuming alternative is to practice at home using one of the many free online resources. One of my favourites is Yoga With Adriene, where you can find full courses, or individual sessions that suit your mood and schedule. Get more exercise - As well as being vital for maintaining physical health, exercise is also an important tool in combating stress. When you exercise, your brain releases endorphins, which act as natural pain killers (the name comes from ‘endogenous morphine’) and also aid in getting better sleep. Regular exercise has been shown to reduce stress levels, improve sleep, elevate mood and boost self-esteem. The best news is that you do not need to be running marathons to achieve these benefits. Even going for a brisk walk will help to lower stress levels and improve physical health. Most phones now come with a pedometer included for counting your daily steps but if yours does not have one, you can pick up a dedicated wearable device for a few pounds. The advice on how many steps to achieve per day varies and I would not want to put you off by setting an unattainable target, so start by measuring how many steps you take on what is one of your more active days and try to hit this number every day. Remember, anything is better than nothing so always be forgiving with yourself and simply reset if you miss your target on any day. Learn to say ‘no’ - This is such a simple thing, but for many people it is incredibly difficult. The term ‘people pleaser’ refers to somebody who constantly agrees to requests and demands, regardless of the effect that this has on them. Over time, the constant demands of others, and our acquiescence to them, can lead to greatly elevated stress levels as our responsibilities become unmanageable. Learning to feel comfortable with saying ‘no’ to people can be difficult but is an essential part of managing your stress well. Think of it this way; you can't look after other people effectively if you aren't looking after yourself. If people react badly at first, acknowledge to yourself that the problem is theirs, not yours. With time, people will become accustomed to the assertive, low-stress version of you. Get more sleep - Tiredness means that we are less equipped to deal with the stressors of day-to-day life and even small tasks can become stressful and frustrating. A good night's sleep is essential in order to feel relaxed and able to cope. Most experts recommend that we get 7-9 hours of sleep a night. To learn more, please take a look at this article on the importance of sleep and what you can do to improve your relationship with bedtime. Improve your diet - Did you know that diet can play a massive part in how your body deals with stress? eating the right foods at the right time is essential to proper stress management, as is avoiding the wrong foods. Please take a look at this article on my ‘Tips’ page that deals with Important Food Groups to Lower Stress.

The traditional view of sleep is of a period of time when the mind and body shut down to recharge. However, the advent of brain imaging has revealed that the brain is actually incredibly active during sleep, performing a number of vital functions. We now know that lack of sleep not only impacts your ability to function during the day, but it can also contribute to numerous health issues. This article takes a look at what you can do with your diet and lifestyle to make sure you are getting the best sleep possible. Why do we sleep? Alongside nutrition and exercise, sleep is recognised as one of the ‘pillars’ of good health. Neuroscience is only beginning to reveal the complex functions performed by the brain while we are asleep, but we do know that events and information from the day are processed and consolidated into our long-term memory. It is while we are sleeping that many important hormones are synthesised and muscles and tissues are restored and repaired. Studies show that, next to nutrition and exercise, sleep is paramount to disease prevention and weight control. Not only does poor sleep make you feel uncomfortable and less productive, it actually wreaks havoc on your health, particularly on your hormones. Some common side effects associated with poor sleep include: poor concentration impaired memory stress low mood exhaustion In the long-term, lack of sleep can also increase the risk of various chronic health issues, including: heart disease obesity respiratory issues type-2 diabetes dementia Importantly, sleep also clears the brain of toxic proteins at night, preventing them from building up and destroying our brain cells. Imagine what would happen if you put the rubbish out every night and it was never collected. Beta-amyloid is a metabolic waste product that’s found in the fluid between brain cells (neurons). A build-up of beta amyloid is linked to impaired brain function and Alzheimer’s disease. In Alzheimer’s disease, beta-amyloid clumps together to form amyloid plaques, which hinder communication between neurons. Impaired sleep has been associated with Alzheimer’s disease. Studies suggest that sleep plays a role in clearing beta-amyloid out of the brain. It may seem odd that lack of sleep could also be the cause of your weight gain, but the process is well understood. When we are tired, we tend to crave foods that will give us a quick energy spike. These will often be high-sugar foods, which also cause weight gain. Additionally, when we are tired, we exercise less. As well as not burning calories, this affects our production of ghrelin and leptin, which are responsible for regulating the appetite. Furthermore, when we are sleep deprived, the body produces less leptin, which is the chemical that helps you know when you are full. How much sleep do I need? It is true that not everybody needs the same amount of sleep to function properly, but the recommended amount is generally between 7 - 9 hours. This is what is required to enable your brain and body to perform the essential tasks that allow them to function properly the next day. Many people point to the fact that they, or others, can get by on 4 or 5 hours a night. However this does not mean they are getting enough down time for the body to do the processes it can only do when we are asleep (repair, rejuvenation and detoxification). In fact, these people may be doing serious long-term damage to themselves that is not immediately obvious. The average person in the U.K. gets around 6 hours of sleep per night, which is well below what is needed to function properly. There is also a common misconception that we can build up a ‘sleep dept’,which can then be paid off later. Unfortunately, this is not the case as the consequences of sleep deprivation are more than just tiredness. The damage done can be long-term so it is best not to adopt the sleep-dept approach.if you can avoid it. What is sleep hygiene? ‘Sleep hygiene’ refers to anything that negatively or positively affects your sleep. This can include the nightly routines and habits that you have in place and also other factors such as your sleeping environment, your eating habits and your stress levels. The table below gives some common contributors to sleep hygiene and lists positive and negative examples of each. Eating for better sleep Eating large meals or sugary snacks close to bedtime can make it difficult to sleep. Sugar causes energy spikes and dips. When your blood sugar levels spike and then fall too low while you are asleep, this will cause you to wake up wanting a snack. This is your body's protective mechanism to help rebalance your blood glucose levels. If you are going to snack before bedtime, make sure it is a protein and healthy fat combo such as nuts and a piece of cheese, which will result in more balanced blood sugar levels whilst you sleep. Eating a large meal close to bedtime also interferes with a good night's sleep, resulting in your digestive system working overtime just when you want it to be slowing down. While you are asleep your body slows down and it takes much longer to digest a heavy meal. This can result in acid reflux. In addition, while the body is busy with the task of digesting food, it is unable to properly engage the important processes needed for cellular rejuvenation, repair and for detoxification. Caffeine is a powerful stimulant and so anything that is high in caffeine, such as coffee, tea, milk chocolate or cola should be avoided for around 6 hours before bed. However for those of you who believe that you can drink an espresso before bed and have no problems sleeping, this is where genetics do play a role. There are certain genes that influence how your brain metabolises caffeine. Many people are therefore able to drink two or three cups of espresso before they go to bed and not have any sleep issues. There are others who do not process caffeine well at all and find that a coffee in the afternoon interferes with their ability to fall asleep. The same does apply to blue light. There are those who have no problem sleeping despite working on a laptop until they retire for the night. Eating specific snack foods before you turn in has been found to actually aid in the sleep process for those who do struggle. These foods usually contain an amino acid called ‘tryptophan’, which helps to produce the hormones serotonin and melatonin that regulate sleepiness. Snacks containing magnesium can also help to prevent disturbed sleep. Some foods that can be eaten as pre-bedtime snacks include: Nuts, especially Brazil and macadamia. Herbal tea Bananas Kale If you are having trouble sleeping and would like to discuss your issues further, please do get in touch to arrange a free discovery call or to book a 1:1 consultation where we can take an in-depth look at your nutrition and lifestyle and create a personalised plan to help you develop a more healthy relationship with your sleep.

Eating right and exercise are two of the most basic factors that can influence weight loss and help maintain a healthy weight. However, for many people, hormones can also play a significant role in managing your weight. If your hormones are unbalanced, you may not achieve the results you are looking for. A good understanding of the chemical process of weight loss can be the difference between success and failure in your goals. Leptin and ghrelin are the two hormones most involved in weight loss and appetite control. While ghrelin is responsible for signaling hunger, leptin is responsible for the feeling of satiety. If one or both of these hormones are out of whack, it can become impossible to lose weight. So how can you manage and balance your weight loss hormones without costly treatments or medication? Here are a few tips for biohacking your hormones and setting you on the path to better health. 1. Stagger how you eat Here is an interesting fact: ghrelin is produced every four hours. To keep your ghrelin low and inactive, try a healthy snack every four hours before you start to feel hungry. This should not be a full meal, but a light, healthy snack with fruits or vegetables. Leptin levels reduce significantly during long-term fasting, which is generally considered to be between 24 and 72 hours; short, intermittent fasting can be more effective. Try eating after an 8-hour period, fast for 16 hours, and then eat again. This will help balance your leptin and keep you feeling fuller longer. 2. Sleep for 7-9 hours every night Balanced hormone levels require sufficient sleep. Less than 7 hours of sleep a night can lead to higher ghrelin levels and decreased leptin levels, leaving you not only hungry but making it difficult to feel full. Aim for 7-9 hours of deep, restful sleep every night. 3. Increase your intake of high-fibre, nutrient-dense food Ghrelin levels stay high until the food you consume stretches the walls of your stomach, giving you a full and satisfied feeling. Foods high in fibre and nutritional content help reduce ghrelin and increase leptin. Not only will they help you feel fuller longer, but they will provide you with the proper minerals and vitamins you need to lose weight. 4. Avoid low-calorie diets Low-calorie diets may look attractive, but insufficient calories can have a huge effect on your hormonal balances. It is crucial that you consume at least 1000 calories a day; less than that can cause serious health issues. 5. Manage your stress Managing stress is one of the hardest things to do in today’s chaotic world. However, extreme or sustained stress can disrupt your hormones, produce higher-than-normal levels of ghrelin, and contribute to weight gain. Find a way that works for you to reduce stress, such as meditation, walking, or a new yoga class. Biohacking your hormones may take some time and attention, but it is very important to consider your overall diet and habits. By paying attention to the small things, like balancing your hormones, you will begin to see big changes in your weight loss. Take charge of your hormones and your health!

For many women, the menstrual cycle can be a difficult process, punctuated with hormonal swings that cause fluctuations in mood, body temperature, emotional regulation and general wellbeing. Seed cycling is a simple and natural technique that helps your body to rebalance its hormone levels throughout the different phases of your menstrual cycle, using natural chemicals found in seeds. What is seed cycling? Oestrogen and progesterone are the two primary hormones that help regulate your menstrual cycle. During the first half of your cycle, estrogen levels rise, while during the second half of your cycle, oestrogen levels recede while progesterone levels rise. Pre-menstrual syndrome (PMS) symptoms, such as emotional fluctuations, cramps, acne, anovulation and more, occur when the delicate balance between oestrogen and progesterone levels is disrupted. Seed cycling helps your body naturally rebalance its hormone levels by including different seeds during the different phases of your menstrual cycle. The concept is very simple: The seed hulls contain 'lignans', which are chemicals that help bind up excess hormones, while the seed oils contain essential fatty acids that provide the building blocks for making hormones. How to practice seed cycling This protocol should be followed according to your menstrual cycle if it is regular, or according to the phases of the moon cycle if your own cycle is irregular or absent. For instance, you would start with Phase 1 of the protocol on the first day of the new moon and begin phase 2 of the protocol approximately 14 days later when the moon is full. Phase 1 (follicular phase) - Days 1 to 14 of your cycle Day 1 of your cycle is the first day of your period and the two weeks that follow make up the follicular phase. This is the oestrogen-dominant phase of your cycle. Everyday take: 1 tablespoon of organic, raw and ground flax seeds 1 tablespoon of organic, raw and ground pumpkin seeds These seeds are both rich in omega 3 fatty acids which promote healthy cell membranes. Flax seeds contain lignans which will block excess oestrogen in the first phase of your cycle. Pumpkin seeds are high in zinc which supports progesterone production and release for the second phase of your cycle. Phase 2 (luteal phase) - Days 15 to 28 of your cycle Ovulation marks the beginning of Phase 2 of your cycle where your body shifts from oestrogen production to progesterone production. This is known as the luteal phase. Everyday take: 1 tablespoon of organic, raw and ground sesame seeds 1 tablespoons of organic, raw and ground sunflower seeds These seeds are high in omega 6 fatty acids. Sesame seeds, which also contain lignans, help to block excess oestrogen. Sunflower seeds provide the body with selenium, a trace mineral that assists the liver in its detoxification process and thus overall hormonal balance. Seed Preparation It is best to purchase the whole seeds (raw, organic and un-hulled) and use a coffee grinder to grind them. Only prepare a 2-day supply at a time as the ground seeds are susceptible to oxidation and can go rancid. Store the ground seeds in an airtight container or jar and keep in the refrigerator to maintain maximum freshness. The easiest way to consume the seeds is in smoothies, salads, soups, sprinkled on cereal or porridge and added to vegetables or grains. Or you could just eat them on their own. The important thing is that you remain consistent and achieve your quota every day, so why not set a reminder in your phone, or make a check-mark in your diary every evening to make sure you don't miss a day. If you do miss a day, don't worry! Just pick up where you left off the next day. The effect of seed balancing is cumulative so missing a day occasionally isn't a disaster. Here is a great seed cereal recipe to get you started. Results Many people who begin to practice seed cycling do notice changes within the first month, but on average, it can take 3 - 4 cycles for any significant and lasting change to occur, so be patient and consistent with this and allow the improvements to happen in their own time. If you decide to try seed cycling, please do get in touch via the comments section below and let me know how you get on, or why not join my free, private Facebook group, Your Health is in Your Hands , where you can discuss your progress and a whole range of other current health and nutrition topics with like-minded people.

Hormones are chemical messengers, released by the glands into the circulatory system, that regulate much of both your physiology and your behaviour, including digestion, sleep, sensory perception, metabolism, stress, growth, movement, reproduction and mood. These hormones include oestrogen, progesterone, testosterone, thyroid hormones, cortisol, adrenalin and many others. Given the vital role that hormones play throughout your body, it may be no surprise to learn that any imbalance can result in many different health issues. Luckily, a well-balanced diet and some simple daily tasks can help improve your health overall and balance your hormone levels at the same time. This article takes a dive into how you can spot potential hormone imbalance issues and what natural steps you can take to prevent and correct them. Signs of a Hormonal Problem Hormonal imbalances affect the way you feel. Learning to identify symptoms related to hormonal imbalances helps you understand why you are feeling suboptimal. Some signs of hormonal imbalances in women include having an irregular period, trouble conceiving, low libido, insomnia, osteoporosis, tired and moody. Men may experience reduced sex drive, low sperm count, erectile issues and even breast growth. You might lose or gain weight without changing your diet, find it difficult to lose weight, experience sever fatigue, and have mental health changes like anxiety or depression. Hair loss and changes in appetite may also occur. If you are experiencing these symptoms and would like a definitive answer, please consult your GP or qualified nutritional therapist who will be able to arrange a series of conclusive tests that may include blood, saliva and urine tests or scans. My favourite test for hormone imbalances is the DUTCH Complete Urine Test, which is one of the most accurate tests providing a complete assessment of hormonal health. For anyone concerned about their risk for estrogen related cancer, this test checks for estrogen dominance and importantly offers a profile of the estrogen metabolites. It is a simple urine test, easily collected in the comfort of your home. Please get in touch if you would like to know more about this test. In severe cases a doctor may even recommend a biopsy. Many treatments are available for hormone imbalances, including hormone replacement therapies, thyroid medication and other pharmacology-based options. While these can be very effective at treating your symptoms, they often do nothing to tackle the underlying condition that is causing the imbalance. Another downside is that you may be consigned to daily pills for the rest of your life. Try the following techniques to help naturally balance your hormones and potentially avoid a lifetime of pharmacology. Try Adaptogen Herbs Adaptogens are healing herbs that provide even more benefits than standard herbs. They are also wonderful at helping to balance your hormones, so if you are looking to improve your hormone levels with herbs, adaptogens are the first ones you should turn to. Adaptogens include many herbs you might recognise, such as holy basil, ashwagandha, asian ginseng and certain types of medicinal mushrooms. Not only can they help with your hormone levels, but they are great at lowering your cholesterol, improving thyroid function, and helping with anxiety and depression. Many adaptogens can be drank as herbal teas and are available from supermarkets or health food shops. They can also be found in powder form, which is handy for adding to smoothies, soups, salads and just about anything else that you are preparing. Adaptogen supplements are also available, although you should check with a qualified nutrition professional before taking these as supplements are often under-regulated and can contain other ingredients which may have a detrimental effect. For more information on using herbs to balance your hormones, please take a look at 6 Herbs To Naturally Balance Hormones from my 'TT-Tips' section. Eat More Healthy Fats You may think the words ‘healthy’ and ‘fats’ don’t go hand-in-hand, but that isn’t at all true. Saturated fat and cholesterol are essential ingredients in the creation of hormones and a low-fat diet can actually disrupt this process. For more information on healthy fats, please read this article. Substitute healthy fats for carbohydrates, which cause inflammation and can adversely affect hormone balance. Avoid man-made and processed fats like margarine and vegetable oil, and instead go for healthier fats like grass-fed butter, coconut oil, nuts and seeds, and avocados. Try to add some healthy fats to each meal and your hormones will thank you for it. Improve Your Sleep If you haven’t been getting 7-9 hours of sleep a night, it is time to rectify that. Missing out on sleep affects your body, your mind and your hormone levels. Hormones work in cycles and recent studies have shown that many are linked directly to your circadian rhythm, which relies on a regular sleep/wake cycle. Improving your sleep hygiene has many benefits in addition to hormone regulation, so if you haven't already developed a healthy bedtime routine, now is the time to start. Make sure you give yourself a long wind-down everynight that includes the same peaceful routine. This could involve taking a bath, writing in your diary, meditating, drinking some herbal tea. Make sure it is predictable and consistent so that your brain begins to learn that these signals mean it will be in sleep mode soon. Try to keep your bedroom reserved for sleep and sex. Make sure it is a clean and welcoming environment so that you feel relaxed when you enter. Mobile phones are a multi-faceted source of stimulation for the brain and, for many people, the temptation to check their phone is too great when in bed. So consider leaving your phone on the dressing table or even in another room. Implement Essential Oils Essential oils can be a relaxing and pleasant way to rid your body of harmful toxins that can cause hormone imbalances. For a free and in-depth guide to essential oils, please click on the image to download my free guide, which will help you understand which oils to use when and the best ways to implement them. Some of the best oils for hormone balance include clary sage, fennel, lavender and thyme. Experiment with oil diffusers or add a few drops to your bath. Please note that essential oils are very potent and so too much can be toxic and harmful. Usually between 2-5 drops of your preferred oil will be plenty.

Hormones are responsible for regulating just about every process within the body. When our hormones become dysregulated, serious chronic illness can be the result. Please look on my articles page for more information on identifying hormone imbalances. The good news is that there are some wonderful herbal remedies that can help to keep your hormones balanced. Below are six helpful herbs with advice on how to take them for maximum hormonal benefit that will get you back on the road to health. 1. Maca is a cruciferous root native to Peru. It’s an adaptogenic compound, meaning that it supports the hypothalamus and pituitary during stressful times, which helps balance the female sex hormones. It’s loaded with zinc, B vitamins and iron, which are necessary for hormone production. It is also known as an aphrodisiac, especially for women, so it’s a great choice for women whose sex drive has disappeared. It helps to restore the oestrogen-progesterone balance, which benefits fertility, PMS symptoms, and PCOS. Maca comes as a powder that can be added to smoothies and juices or as a capsule. The preferred form is gelatinised maca, which is more bioavailable. Caution: Maca contains glucosinolates. At high dosages, it can act as a goitrogen, which may suppress the thyroid, which is not good for already suppressed thyroid function (hypothyroid). 2. Vitex is also known as 'chasteberry' or 'chaste tree' and is made from the berries of a Mediterranean tree. Its main hormonal effect is to tell the pituitary to make less prolactin. This encourages ovulation, since prolactin inhibits ovulation. It also helps to improve PMS symptoms, correct luteal phase defect, and increase breast milk production. The recommended cycle for using it is to start on day 5 after the period begins and end on the first day of the next period. For women who are not menstruating, you can follow the moon cycle - starting it 5 days after the new moon, and ending it on the next new moon. It should only be used for 3 months at a time. 3. Wild Yam is a tuberous plant that has been used in folkloric medicine for hundreds of years. The active ingredient is called diosgenin. It is also rich in vitamin C, beta carotene (vitamin A), B vitamins, iron, magnesium, potassium, selenium and zinc. It is known for its ability to soothe menstrual cramps, improve mood, and relieve arthritis pain. It also increases bile flow and supports the liver, so it is a good support for detoxification. Caution: For women with a history of breast, ovary, or uterine cancer, it is best to discuss wild yam with your licensed healthcare practitioner before starting a course. 4. Black Cohosh is a flowering plant found mostly in North America. The medicinal part is the roots and underground stems. It has long been used to relieve menopausal symptoms, such as hot flashes, night sweats, vaginal dryness, racing heart, difficulty sleeping, anxiety, and irritability. 5. Evening Primrose Oil (EPO) is a rich source of gamma linolenic acid (GLA), which is an essential (meaning the body doesn’t make it) fatty acid. GLA is not commonly found in food and it’s one of the few omega 6 fats that is anti-inflammatory. EPO is produced from the seed of the primrose plant, which grows in Europe and North America. Although initially used by Native Americans as food for a few hundred years, it has been used to relieve PMS symptoms such as bloating, water retention, acne, depression, breast tenderness, and irritability. It also can be helpful for hot flashes and night sweats during menopause. Another benefit of evening primrose oil is decreasing production of dihydrotestosterone (DHT), the byproduct of testosterone that can cause hair loss. Finally, it can be helpful with fertility, helping the body to produce fertile mucus, which helps the sperm get to the egg more easily. 6. Rhodiola is a green flowering plant that grows all over the northern arctic, including North America, Europe, and Siberia. The roots are the active part of the plant. It is a powerful adaptogen that is incredibly useful for surviving during times of stress and pressure by regulating the immune and neurological response to stress. It can fight fatigue, reduce symptoms of depression and anxiety, improve memory and brain function, strenghten cardiac function and exercise performance and help speed muscle recovery. Start slow with Rhodiola and look for a brand that sources their Rhodiola from Siberia like Gaia Herbs. You should also make sure you are getting Rhodiola Rosea that is standardised to contain rosavins and salidrosides. DISCLAIMER: It is important that you seek medical advice for proper testing and diagnosis before taking any of the supplements recommended in this handout. Any supplement recommendations should be reviewed by a doctor or qualified nutritional therapist to ensure that they are not in conflict with any medical issues or medications.

Vitamin B actually refers to eight different vitamins, all with some similar functions, but also with individual roles and characteristics. Taken together, they are referred to as a 'vitamin B complex'. This article looks at each of the B vitamins and lets you know how to get enough in your diet and also how to spot the signs that you might be deficient. What they do The eight vitamins that make up the vitamin B complex each have their own characteristics but also each have similarities that means they are often grouped together. B vitamins are ‘essential’, which means that our body does not produce them and so we must absorb them via external sources, i.e. our food (the exception to this is B7, which is created by bacteria in the bowel). They are also water-soluble, which means that any excess is expelled in the urine. Although B vitamins are water soluble and don't stay long in your body, large doses of certain of the B vitamins can cause serious toxicity. Here is a quick outline of the role of each of the B vitamins: B1 (thiamine) is important for metabolising food into energy. It also helps to maintain a healthy nervous system. In the U.K, men are advised to get 1 mg daily, while women should get 0.8 mg. B2 (riboflavin) helps to maintain a constant energy supply as well as aiding the function of the nervous system. It also helps keep the skin and eyes healthy. In the U.K, men are advised to get 1.3 mg daily, while women should get 1.1 mg. B3 (niacin) helps to maintain a constant energy supply as well as regulating the nervous system. In the U.K, men are advised to get 16.5 mg daily, while women should get 13.2 mg. B4 (pantothenic acid) helps to release energy from food. In the U.K, men and women are advised to get 6mg daily. B6 (pyridoxine) Converts proteins and carbohydrates into energy. It also creates haemoglobin, which is the substance that carries oxygen around the body. In the U.K, men are advised to get 1.45 mg daily, while women should get 1.2 mg. B7 (biotin) helps the body to break down fat. B 7 is only needed in small amounts and because it is created in the bowel, it may be unecessary to seek any more through food. B9 Folic acid is important for the healthy development of unborn babies. It also assists in the formation of red blood cells. In the U.K, men and women are advised to get 200 ug (micrograms) per day. Pregnant women are advised to get 400 ug and are advised to take this in supplement form for the first 12 weeks of pregnancy. B12 helps to create red blood cells and aids a healthy nervous system. It also plays a role in the release of energy from food and helps in the use of folic acid. This is important to note, as an excess of folic acid can often mask the symptoms of a B12 deficiency In the U.K, men and women should try to get around 1.5 ug (micrograms) per day. Signs that you may be deficient While B vitamins are abundant in many food sources, many of us are nevertheless deficient. A deficiency in vitamin B complex can wreak havoc on our health, our cognition and our respiratory system. B vitamins even help us detoxify pollutants and chemicals. Certain groups are more at risk of B vitamin deficiency such as the elderly, individuals on proton pump medication for heartburn, those exposed to pesticides, those with an autoimmune disorder and those who drink large amounts of alcohol. B12 is the most common deficiency with an estimated 10% of people in the U.K. not getting enough of this important nutrient. Because B12 is not as readily available from plant sources, vegans need to be especially careful and may want to consider a supplement. Below are some of the most common signs and symptoms of vitamin B deficiencies. If you think that you might be deficient please make an appointment with your doctor or a qualified nutritional therapist who will be able to accurately test your levels and advise you on how to meet your nutritional needs: How to meet your vitamin B quota All eight of the B vitamins are present in many foods and so it should be perfectly possible to achieve your vitamin B quota with a well balanced diet. The best sources of B vitamins tend to come from animal products such as liver, kidneys and dairy, but vegans have various options available to them, so as long as a bit of planning care is used there shouldn't be any need for supplementing. Expectant mothers require additional folic acid and so it is recommended that a folic acid supplement is taken during pregnancy. Please consult your doctor, midwife or qualified nutritional therapist for more information on this. Below is a list of foods that are good sources of vitamin B: Supplementing vitamin B As discussed throughout this article, B vitamins are common in many food sources and so most people who maintain a well-balanced diet should not need to consider taking a supplement. Having said this, vitamin B deficiency is alarmingly common. Most B supplements are available as a single capsule that contains the full B complex, however some people might prefer taking an isolated vitamin, especially B 12. People who may want to consider supplementing include: vegans people over 50 (B12 absorption begins to decrease around this age) pregnant mothers (folic acid) people with anaemia anyone with a digestive disorder that can impair vitamin B absorption Always consult your doctor or registered nutritional therapist before embarking on a programme of supplements, particularly in the case of vitamin B. Many people have a genetic mutation that can affect the way they metabolise vitamin B12 and folic acid. For such people, taking these vitamins in a form that their bodies can utilise (methylcobalamin) is crucial. Often high homocysteine levels can be an indicator of this genetic mutation. As a nutritional therapist, I like to recommend food-derived B complex vitamins with the methylcobalamin form of B12. It is a little known fact that most synthetic B vitamins are derived from coal tar.

Most people are aware that they could be doing more to maintain a healthy, balanced diet, and that they could take a little more time out for themselves in order to live a longer, healthier and happier life. But for many people, 'life' often seems to get in the way of doing what is best for them. A lot of people struggle to manage a busy work life with family and socialising, leaving little or no time to focus on their own health and wellbeing. Our obsession with time-saving and convenience can mean that slower, more mindful activities become sacrificed, often at the expense of our health. There is nothing wrong with convenience or time-saving, per se. However all the time we are not eating, exercising or living as we instinctively know we should be, we are potentially putting our health at risk. As we age, unhealthy diets and lifestyle start to affect us, often silently to begin with, until eventually we become sick. For some, getting sick can be as serious as cancer, cardiovascular disease, diabetes or one of the many neurological illnesses now on the increase. For others, this can be ‘health niggles,’ that bother us greatly but that we have learned to cope with, such as I.B.S, arthritis, anxiety, unbalanced hormones or weight gain that has increased over the years but which has become harder and harder to shift. This is where nutritional therapy comes in. It is impossible to overstate the importance that the food you eat and the lifestyle you lead, have on your health. In many cases, making simple changes to your diet and lifestyle can have a huge impact on your overall well-being, improving, or even eradicating, the symptoms and conditions that are having such a detrimental effect on your life, allowing you to be happier, healthier and more energised. A nutritional therapist's job is to apply the latest research in nutrition and health sciences to you and your symptoms and then come up with a diet, lifestyle and (sometimes) supplement plan to support your individual needs. What is nutritional therapy? In the past, nutritional therapy has been dismissed by some as 'new age' or 'alternative', however in recent years, more and more serious scientific study has gone into understanding how the food we eat directly affects our health, both positively and negatively. We now know with increasingly intricate detail how food can not only make us ill, but also make us well. It has been estimated that as many as 80% of health issues that doctors face are nutrition and lifestyle-related, yet nutrition is still not part of the required syllabus for GPs in training. This means that if you go to your doctor with a nutrition-linked health condition, their ability to treat you effectively will depend largely on what research they have undertaken in their own time. A nutritional therapist's job is to apply the latest research in nutrition and health sciences to you and your symptoms and then come up with a diet, lifestyle and (sometimes) supplement plan to support your individual needs. They might employ some coaching techniques to help you put the ideas into practice in a meaningful and sustainable way or to help you break through whatever barriers have prevented you from succeeding in the past. The personalised approach Nutritional therapists and nutritionists often refer to people as being 'biochemically unique,' meaning that each person has their own set of nutritional needs, based on their genetics, physiology, age and current life circumstances. For this reason there isn't a single way of eating that is right for everyone, and a one-size-fits-all approach is inappropriate. For example, one client may have PMS, a history of antibiotic use and an intolerance to dairy, while another client may have weight issues, have had an appendectomy and be allergic to strawberries. These and many thousands of other permutations are all part of the jigsaw puzzle that a nutritional therapist puts together in order to create an individualised plan, taking into account your DNA, your previous medical history, your current symptoms (considered in conjunction with results of tests your nutritional therapist may have recommended) as well as your likes and dislikes and your personal circumstances. A nutrition plan is personalised specifically for you, the client. It takes time, skill and experience, as well as years of training, for a nutritional therapist to be able to draw together all the many elements that make you who you are and create a tailored roadmap aimed at helping you achieve your health potential. Much generic material is available online and some of this is indeed helpful but it is not a substitute for a nutritional therapist with years of experience in assessing and addressing clients' individual needs. If required, your nutritional therapist may recommend one or more tests such as blood, urine, saliva, stool and even genetics in order to more accurately address the root causes of your symptoms. The results of tests are considered in conjunction with your symptoms. Supplements that are recommended are targeted at addressing specific health issues or goals. The area of supplements is something of a minefield, costly and potentially even dangerous if approached without sufficient knowledge. Why doesn't everyone see a nutritional therapist? While nutrition is becoming a hot area of research among the scientific community, public awareness is still not what it ought to be, although this too is starting to see some dramatic improvements thanks to a small number of well-known and recently enlightened medical doctors, like Dr Rangan Chatterjee and Dr Michael Mosely. Because of this lack of awareness, when ill, many people still believe that what they need is a pill or a bottle of medicine from the doctor to relieve their symptoms. This can feel like a safer and easier option than making significant diet and lifestyle changes. But while it may be quicker, it is also often not very effective and medication often only suppresses the symptoms of a deeper problem that could be entirely eradicated with targeted diet and lifestyle adaptations. For example, your doctor may prescribe metformin to lower blood glucose, or a statin to lower cholesterol. This is due to the fact that most doctors follow a model where the solution presented during a 10-minute consultation lies in a prescription. Unfortunately, the majority of doctors have little or no current knowledge or practical experience of what their patients should be eating. Nutritional therapy, on the other hand, asks why these cholesterol and blood glucose levels are high in the first place and seeks to address the problem at its root, often with a specific protocol. Many newspapers and chat shows run features on health and nutrition issues and while this is encouraging, most people still do not fully appreciate the huge effect a personalised food and lifestyle programme can have on their debilitating symptoms and their quality of life as a whole. What happens in a nutritional therapy consultation? A typical nutritional therapy consultation will last for around ninety minutes. In preparation for your consultation, your nutritional therapist should ask you to complete and return a health questionnaire. During the session, you'll go into your medical history, your health goals, any challenges you may be facing, what you generally eat, what you like to eat, what you don't like to eat and how you eat (on the bus, in a rush at your desk, and so on). There’s no judgement and anything you share with your therapist is kept in strict confidence. Nutritional therapy sessions are often in the form of programmes that run over a number of weeks. This is because it is often necessary to help clients implement the programme, making changes at a pace that suits them, and to help them deal with any challenges or questions that come up along the way. The number of sessions also depends on individual budgets, which is an important factor that your therapist will be happy to discuss with you. Your nutritional therapist will use the information gleaned from your completed questionnaire, your consultation and your test results (where appropriate) to provide you with a detailed plan, which may include recipes, lifestyle changes, meal plans and supplement protocols that can be tweaked and adapted as your situation and health progresses. Staying motivated is often the hardest part of any plan. Health coaching forms an integral part of nutritional therapy which appreciates and understands the challenges involved in making changes to lifelong diets and lifestyle habits. If you would like to take control of your own healthcare by understanding your individual nutritional needs, why not get in touch to arrange a free 30-minute discovery call, where we can decide whether nutritional therapy is the best option for you at this stage of your life?

This article takes a look at the essential nutritional elements that you are made of and gives some important advice on how to make sure you are getting the right quantities to stay healthy. Macronutrients are fat, protein and carbohydrates. The body requires these nutrients in relatively large quantities to develop, grow and repair, which is why they are called 'macronutrients.' Micronutrients are vitamins and minerals (like iron and zinc), required in smaller amounts but nevertheless crucial for optimal health. Your body is made up of roughly 62% water, 16% protein, 16% fat and 6% minerals and vitamins. Each molecule that constitutes you comes from the food you eat and the water you drink. Eating quality food in the right quantities helps you to achieve your highest potential for long-term health. Fats (approx 35-50% of diet) Fats can be divided into two basic types: natural and unnatural. The natural ones are an essential part of any healthy diet, whereas the unnatural ones are not. Natural fats play an essential role in the proper functioning of the brain and nervous system, immune system, cardiovascular system, joints and skin. We also require fats in our diet to be able to absorb the fat-soluble vitamins A, D, E and K. Omega-3 and omega-6 - are often referred to as ‘essential fats’. This means that the body cannot make them and therefore they need to be absorbed through food. The optimal diet should provide a specific balance of these healthy fats but in fact most of us have too much omega-6 and not enough omega-3. Chia and flax seeds are good sources of omega-3, as are walnuts and pumpkin seeds. Omega-3 fats are converted in the body into EPA and DHA, which are also found in sardines, herring, mackerel, salmon and tuna. These essential fats are easily destroyed by heat, light or exposure to oxygen, so having a fresh daily source is important. Although not essential, mono-unsaturated fats – e.g. olive and avocado oil – also have many health benefits as well. Saturated fat has long been suspected to promote heart disease, but we now know that it does not ‘per se’ cause or contribute to heart disease. The wrong kinds of fats are damaged fats, which are harmful. Those are hydrogenated (hardened) vegetable fats called trans fats – also found in anything deep-fried such as crisps and chips – as well as processed vegetable oils. Eat: Fish, nuts, avocados, olives & coconut oil. 1 tablespoon of crushed seeds or seed oil a day. Avoid: fried food browned foods and hydrogenated fats processed vegetable oils. Protein (approx 15-25% of diet) The 21 amino acids (building blocks of protein) are essential for the growth and repair of body tissue. They are also used to make hormones, enzymes, antibodies and neurotransmitters and help transport substances around the body. Both the quality and quantity of the protein you eat is important. The average breast-fed baby receives just 1% of its total calories from protein and manages to double its birth weight in 6 months. That is because the protein from breast milk is very good quality and easily absorbed. The best quality protein foods in terms of amino acid balance include eggs, quinoa, soya, meat and fish. Grains and pulses do not contain all essential amino acids but when combined they do: for example rice with beans. Make sure to get your animal protein from the best sources you can, ideally organic, free range and grass-fed. Non-organic dairy can be high in hormones. Grass-fed beef has a better fat composition than conventional meat. Fat from organic animals is less likely to be contaminated with toxins, so you can eat it, whereas it is better to drain or cut off the fat from conventionally raised animals. Protein sources that have been processed to lower the fat content (such as skimmed milk, low-fat yoghurt or cheese) are higher in carbohydrates and often added sugar and not recommended. Eat: 3 - 5 daily servings of beans, lentils, quinoa, tofu or other vegetable protein or 2 - 3 servings of meat, fish, cheese, eggs. Choose organic animal protein where possible. If you choose vegetable protein, remember to count the carbs with your GL allowance. Avoid: Too much animal protein from factory-farmed sources. ‘Low-fat’ protein sources. Carbohydrate (approx. 25-40% of diet) Carbohydrates are the main fuel source for the body. Included in this macronutrient category are bread, potatoes, rice, pasta, other refined carbs, all vegetables and all fruits. They range from being very fast releasing carbs or high GL: sugar, honey, white bread, refined foods, to very slow releasing or low GL: non starchy veg, e.g. green leafy veg and low sugar fresh fruits such as berries. Fast releasing carbs give a sudden burst of energy, followed by a slump, whilst slow releasing carbs provide more sustained energy and are therefore much better. This is a key distinction that you will come to understand whilst following a low GL diet. Fruit: max. 2 servings of low-GL fruit a day. Vegetables: 5 or more servings of non-starchy veg/day (e.g. green veg, salad, mushrooms, peppers, onions, etc.). Starchy carbs: (e.g. bread, pasta, rice, potatoes, parsnips): choose whole grain, unrefined options and limit intake. Eat: Low GL fruit and veg, most of our carbs should come from this source. Avoid: Sugars white flour products refined foods. Fibre (no less than 35g per day) Rural Africans eat about 55g of dietary fibre a day (compared with the UK average intake of 22g ) and have the lowest incidence of bowel diseases. Fibre absorbs water in the digestive tract, making the food contents bulkier and easier to pass through the gut. Fruit and vegetable fibre helps slow down the absorption of sugar into the blood, helping to maintain good energy levels and balanced blood sugar levels. Eat: whole foods whole grains lentils beans nuts seeds fresh fruit and vegetables. Avoid: Refined, white and overcooked foods. Water (2 litres a day) Two thirds of the body is made up of water, making it our most prevalent and important nutrient. We lose 1.5 litres of water a day through the skin, lungs, gut and via the kidneys as urine. These processes help to rid the body of harmful toxins. We also make about a third of a litre of water a day when glucose is ‘burnt’ for energy. Therefore our minimum water intake from food and drink needs to be more than 1.5 litres a day to stay healthy and support our kidneys. Do not wait until you feel thirsty before drinking. If your mouth is dry, this means that you are already dehydrated. Drink: 6-8 glasses of water, herbal or fruit teas per day. Minimise: Your intake of alcohol, coffee and tea.

The previous article gave some background on the benefits of a low GL diet. Today we are taking a look at how to actually put it into practice. Here are some of the basic rules and guidelines to stick to when embarking on a low GL diet. Read the lists below a few times until you start to get a sense for which foods are high GL and which are low. Ideally, you want this to become second nature so you don’t have to waste time checking ingredients at each mealtime. Your Daily Allowance Each day, you should aim to get between 35 - 45 GLs, which includes both food and drinks. There is no strict rule for how you break this down, your lifestyle may dictate this, but here is a general guideline: Breakfast: 10 GLs Lunch: 10 GLs Dinner: 10 GLs Drinks and Snacks: up to 15 GLs across the day. Drinking for low GL Avoid alcohol wherever possible. Try to stick to a maximum of 5 glasses of wine, or 2-3 pints of beer per week. If you find that it is too difficult to achieve this, remember that any reduction at all is an improvement and will have benefits, so don’t become disheartened. Limit or avoid caffeine. Try to stick to a maximum of 1 cup of tea or coffee each day and completely cut out any fizzy caffeinated drinks. Aim to drink 8 glasses of water per day, or more if you are exercising. This can include any non-caffeinated herbal teas. Eating for low GL Avoid sugar, sugary foods and any food containing fast-releasing carbohydrates. These are foods that will receive a GL rating of 10 or above, per serving. Avoid trans-fats. Healthy fats are essential for our bodies to function properly, but those found in processed vegetable oils and the hydrogenated fats found in sausage, fried food and other junk food are harmful and should be avoided. Aim to include low GL carbohydrates with a portion of protein at each meal. The protein will actually reduce the glycaemic load of the carbs even further. Include whole, unprocessed foods that are high in soluble fibre, such as oats, beans and lentils. Include plenty of healthy fats in your diet. It is now a well-established fact that fat does not make you fat and conversely, low fat does not assist in weight-loss. In fact, fat is an essential part of a healthy diet. Take a look at this article to learn more about the role that fat plays in the body. Foods such as avocado, olives, seeds and fish are all wonderful sources of healthy fat. Include a good amount of these and your body will stop craving the trans-fats that can be so damaging to your health. GL food checklist Here are some guidelines for the GL content of various food categories. You can begin to get an idea of which foods you can fill up on and which must be eaten in moderation. Breads Oatcake - 2GL Small wrap - 5GL Rye slice - 6GL Ryvita - 6GL Rice Cake - 6 GL Wholegrain - 7-9GL White slice - 8-10GL Croissant - 17 GL Muffin - 17GL 5GL of Fruit Berries - 1 large punnet Cherries - 1 punnet 1 grapefruit Half a melon 1 pear, peach, orange, apple or kiwi 4 apricots or plums Pineapple or mango - 1 slice 10 grapes or raisins Half a banana Low GL 0GL Vegetables Broccoli Spinach Kale Runner beans Peas Courgettes Cabbage Brussels sprouts Mangetout Asparagus Soya Beans Tomatoes Lettuce Watercress Alfalfa Cucumber Celery Peppers Endive Radish Rocket Garlic Cauliflower Onions Mushrooms Fennel Aubergine Bean sprouts Spring onions 7GL of Cereal 1 large bowl of porridge 1 large bowl of GL muesli 1 regular bowl of low-carb granola 1 weetabix or shredded wheat 30g All Bran 20g muesli 15g raisin bran/bran flakes/special K 10g cheerios/corn flakes/rice krispies Protein Eggs/fish/poultry/meat - 0GL Cheese - 0-1GL Cow’s milk (300ml) - 3GL Soya milk (250ml) - 3GL Fruit yoghurt - 10 - 15GL Plain yoghurt - 3GL Seeds - 0GL Nuts (25g) - 0 - 2GL Lentils (150g) - 5GL Beans (150g) - 10GL Soya Beans (150g) - 1GL High GL 7GL of Starchy Carbs Pumpkin - 1 fifth Carrot - 160g/1 large Beetroot - 110g/1 large Quinoa - 65g/2 handfuls Cous cous - 25g/1 handful Wholewheat pasta - 35g/1 handful White pasta - 35g/1 handful Brown rice - 40g/1 handful White rice - 25g/1 small handful Corn on the cob - 60g/half a cob Baked or mashed potato - 60g/half a potato New potatoes - 70g/3 potatoes Chips - 3 chips Drinks Water - 0GL Herbal Tea - 0GL 1 small glass of wine - 5GL Vodka and tomato juice - 2GL Vodka, soda and fresh lime - 1GL Gin and tonic - 10GL Half pint/284ml of beer - 5GL 1 Pint/568ml tomato juice - 4GL 1 Glass of carrot juice - 10GL 1 Glass of fruit juice - 5GL Half pint of cider - 10GL Half pint of pimms and lemonade - 10GL Low GL Other Oils - 0GL Avocado - 1GL Nut Butters (16g) - 1GL Houmous (60g) - 3GL Dark Chocolate (25g) - 3GL Milk Chocolate (49g) - 15GL Vanilla Ice-cream (one scoop) - 7GL Cereal Bar - 15g - 20GL Biscuits (x1 average) - 5GL Cake (1 small slice) - 20GL Crisps (1 small bag) 10 - 15 GL Chocolate bars / sweets (50/60g) - 20-30GL Each day, you should aim to get between 35 - 45 GLs, which includes both food and drinks.

Have you heard about GL or GI but aren't really sure what it means or whether it's something you should be paying attention to? This article takes a closer look at this useful tool and gives some pointers for using it in your own healthcare. GL stands for Glycaemic Load. It takes into account how much carbohydrates are in a given food and also what quality those carbohydrates are and combines them into a single figure. GI stands for Glycaemic Index and measures the effect a particular carbohydrate food has on blood sugar levels as compared to the effect of the same amount of pure sugar on blood sugar levels. The main problem with GI is that it does not provide an accurate picture of the entire blood sugar raising potential of particular foods. Instead it only provides an idea of how rapidly a carbohydrate turns into sugar rather than how much of that carbohydrate is in the food serving. For this reason, GL is becoming more often referred to in the food industry as it takes into account the quantity of carbohydrates as well and is a measure of how a specific serving will impact blood sugar levels. Glycaemic Load and Blood Sugar Understanding the GL of a food is a key tool for balancing your blood sugar, which in turn is one of the main components of good health. Foods that have a high GL rating will result in the body storing more fat, whereas a lower rating will result more in fat burning. The science behind this is very simple. Your body is designed to burn glucose to access energy. Carbohydrates, such as grains (bread, pasta, rice) and fruits, break down into glucose within the body. Unfortunately, in many modern diets, we are consuming the wrong kinds of carbs, which result in an excess of blood glucose. Once available glucose has been used up for energy in the body, any excess glucose ultimately gets stored as fat. When glucose levels get too high too quickly, the insulin hormone comes to the rescue to get the glucose out of the blood stream. However, when glucose levels drop too low too quickly, this leaves the body without enough energy to meet its requirements, which then manifests as hunger and cravings as the body’s way of trying to get energy back into the body as quick as possible. Unfortunately when blood sugar levels and thus energy levels are low, the body then craves the very foods that convert to glucose the quickest in order to get energy ASAP. When your body loses control of blood sugar, weight gain is inevitable, but when blood glucose is balanced, you can maintain a steady stream of energy alongside a healthy, moderated appetite. When blood sugar is too high, you put on weight more easily. When it is too low, you will feel exhausted and lethargic. Keeping blood sugar levels stable depends on choosing foods that have a low GL. These are not always the foods that you would expect (for example, cornflakes are very high GL, whereas peanuts are relatively low), so it is advisable to keep a list or an app handy that will help you to find out which foods are better for balancing blood glucose levels. The Diabetes Connection Diabetes is a condition in which glucose (sugar) levels in the blood are higher than normal. There are two kinds of diabetes (type 1 and 2). Both types involve insulin, a hormone responsible for controlling the level of glucose in the blood. Type 1 diabetic patients do not produce enough insulin and therefore need to inject it, whereas type 2 diabetic patients, produce insulin, but the cells become insensitive to it and so it is unable to do its job. Type 2 diabetes accounts for over 90% of all diabetics and is often a result of preventable diet and lifestyle factors. When we eat high GL foods, such as sweets, biscuits, pasta, rice, bread, carbonated drinks and fruit, they break down into glucose. That glucose is then absorbed into the blood. When glucose levels become raised, we produce insulin, which delivers glucose to the body’s cells for energy and then stores any excess as fat. Eating a diet of predominantly high GL foods puts a constant stress on the body to keep on producing insulin. Eventually, the cells develop an immunity to the insulin and stop absorbing glucose efficiently, leaving you with low energy and excess blood glucose. If insulin resistance is not controlled, it can lead to type 2 diabetes and even heart disease. Should I follow a low GL diet? A low GL diet can be a good option for anyone with type-2 diabetes, or anyone who is at risk of developing the condition. As a rule of thumb, anyone whose BMI is +30 is eighty times more at risk. Low GL is also a safe and healthy way to lose weight without ever starving yourself or missing out on any nutrition. Please remember to consult with your doctor or qualified nutritional therapist before embarking on any new eating programme to find out if it is suitable for you and your unique disposition. In general, people who follow a low GL diet report feeling more energised and alert, along with experiencing less hunger and cravings. Instead of counting calories, you count the GL, which is often very different to the calorific content of food. Supporting this is the finding that our caloric intake has not increased in the last 50 years, while our obesity levels have rocketed. Principles of a low GL diet The basic principle of a low GL diet is to eat no more than 35 - 45 GLs per day. This can be broken down into: Breakfast - 10 GLs. Lunch - 10 GLs Dinner - 10 GLs Drinks/Snacks - up to 15 GLs. The LOW GI app is extremely useful, breaking down numerous foods into both GI and GL. The next article in this series will take a closer look at what foods to include and avoid on a low GL diet.