If you are not happy with one or more things in your life, motivation is the key to all behaviour change. Motivation depends on how much importance you attach to a change you want to make. These tips will help you understand what motivates you the most and what you need to do to achieve your goals: Identify what you really want or what changes you really want to make. What is preventing you from having it or from making the changes? Make sure you have good reasons for wanting change and that the change is positive, personal (for yourself and not someone else's goal for you) and practical (realistic for your lifestyle). Make sure your desire for change is a must and a will rather than a should or a try. The last two just won't work. Make your goals inspirational. For example, setting yourself the goal of losing weight is not as inspirational as setting yourself the goal of feeling fit, healthy, vital and full of energy. Do not let past failures de-motivate you. Remember we are all capable of extraordinary shifts provided we attach the right importance to them. Remember also you have not tried everything. Try another approach and find a greater level of support. Be excited. Change is exciting. Don't think of making changes as a chore but rather as part of your journey of personal, physical and psychological improvement. Focus on how you will feel once goals have been achieved or changes made. TAKE ACTION.

Mindfulness is the practice of taking your attention off the many distractions going on around you and focusing inward to become conscious of your thoughts and feelings in the present moment. Mindfulness has been shown to positively improve mental and physical health. Benefits of mindfulness have been reported in areas of eating disorders, binge eating, stress, anxiety, depression, pain, high blood pressure, heart disease and sleep disorders. Unlike meditation, mindfulness does not require you to find a quiet place or even to stop what you are doing. Rather, it is about being more conscious of yourself as you carry out your day-to-day activities. Put simply, the principles of mindfulness are to: Focus on the present moment. Yesterday has gone. Tomorrow is not here yet. By constantly living in the past or worrying about tomorrow, we are missing the opportunity to focus on today and living in the present. Today is a new opportunity to make good past mistakes. Today is the time to focus on solving today's problems. Tomorrow's problems may never materialise. Switch off auto-pilot and become fully aware of what is going on inside your mind and body. Become aware of your external environment and of sensations, thoughts, feelings, emotions and physical stimuli. Pay attention without passing judgment. Accept what is, without dwelling on the past or thinking or worrying about the possible future. Know that our thoughts are just passing mental events, not reality itself. Mindfulness stops you from rushing from task to task, pre-living the future. Start practising mindfulness to help you focus on living in the present and to help enhance your enjoyment of life.

Meditation can have a positive effect on our attitude towards life. To many people, however, meditation appears complex and often includes religious or mystical connotations, being in a trance or being in some strange body contortion. Meditation, at its very simplest, is an enjoyable and powerful way to lower your stress and anxiety levels and improve concentration and general well-being. Today there are many guided meditation apps to download. However, you can also simply follow these steps to start enjoying the health-giving benefits of peaceful meditation. Make time to meditate. Set aside 5 to 10 minutes and start building meditation into your daily routine. First thing in the morning is considered best as your brain will be free of distractions. However, the end of the day is also good as it is a way of unwinding from the day's stress. Choose a quiet space for yourself away from the distractions of people and noise (TV, phone, traffic, children etc). Some people find it helpful to play quiet, calming music in the background. Make sure you are comfortable. You can sit on a cushion on the ground, or on a chair. Make sure you keep your back straight so you can breathe properly. Relax your arms and legs and make sure you are warm enough. Relax. Close your eyes and become aware of each part of your body. Notice which parts, which muscles aren't relaxed and release them. Keep your focus moving up and down your body until each part feels relaxed and balanced. Focus on your breathing. Breathe in slowly through your nose and out slowly through your mouth. Focus on the in and out flows of your breaths as each breath becomes slower and deeper. Keep your attention on your breathing, ignoring any other thoughts that may pop into your mind. If you find your attention strays away from concentrating on breathing, just bring it back each time. This will take practice but over time it will become easier and you will find the easier it becomes, the longer you will meditate and the more your mind, body and soul will reap the benefits. End the session by opening your eyes and stretching slowly. This week, take action...to relax. Start by thinking about meditating. When will it be a good time of the day for you? How long will you be able to spend doing it? Where is the best place for you? Just thinking about meditating is a good start.

Exercise is viewed by many people as a tool for weight loss, physical fitness and long life. However, regular physical activity also brings with it a lot of psychological benefits and can be an important tool for achieving happiness and well-being. Exercise boosts levels of neurochemicals, such as dopamine and serotonin, relieving some of the symptoms of stress and depression. In addition, when you exercise, your body releases chemicals called endorphins. These interact with the receptors in your brain, reducing your perception of pain. They also trigger a positive, even euphoric, feeling and are the explanation for the so-called 'runner's high.' Aiming to include exercise in your daily routine, will help reduce stress, enhance your frame of mind and overall make you feel happier. If you, like many, do not like the idea of exercise, do something to make it fun: Team up with a friend or partner and go for regular walks. Put on music and dance around your living room. Sign up for a class, such as Zumba or ballroom dancing. Consider buying a dog (if you have the time and space to look after it). Dogs need a lot of walking and it's sometimes easier to look after somebody else's well-being than to look after your own. Join a local sports league. There are leagues for every age and ability. Try your hand at touch rugby or softball and make some new friends while you get fit. Once you start feeling the health benefits of exercise and the sense of well-being that accompanies it, you will be motivated to increase the amount you do. To read more on the benefits of exercise, please read this article that I wrote for Anything Goes Lifestyle Magazine or go to my earlier blog on the benefits of exercise.

We all want to be happy but there are days when it's easy to get sucked into negativity and despair. Days when nothing seems to go our way, when the craziness around us starts influencing our thoughts. Try to keep in mind that every day is a new opportunity for growth and well-being and try to employ these few strategies to help increase your levels of happiness. Let go of perfection. When you expect perfection from yourself or others, you set yourself up for disappointment. Nobody is perfect. On the road of self-improvement there will always be potholes and cracks. This is normal. Judging yourself for not being perfect is a major happiness killer. Eat more fermented foods, such as sauerkraut, kefir, kimchi, miso, yoghurt and kombucha. Fermented foods help to look after your gut, which is where you produce serotonin; a neurotransmitter well-known for its mood-modulating capacity. By eating gut-friendly fermented foods, you will strengthen your body's ability to produce this happy hormone. Take a good probiotic. Recent studies are looking at probiotics as a way to treat depression and anxiety.[1] A balanced probiotic gut makes it easier to produce hormones that flood the brain with positive feelings. To nourish your healthy gut bacteria, the best food sources of prebiotics (food ingredients that promote the growth of beneficial bacteria) include dandelion greens, raw asparagus, onions, raw garlic, banana, chicory root and Jerusalem artichoke. Watch your thoughts. As mentioned in tip 2, thoughts are very powerful. They can build you up or hold you back. Get into the daily practice of reflecting on your thoughts. If you notice a lot of negative self-talk, start taking action to consciously switch it around. This one action alone, even if for only a few minutes a day, can increase your happiness and decrease your stress tenfold. Give it a go.

There is only so much stress your mind can cope with before before the cracks start to appear, so it is essential to nurture your own emotional well-being. Most of us fail to tend to our emotional health with the same devotion we give to our physical well-being. Here are a few tips to help you stay emotionally healthy. Learn to love and accept yourself as you are. We all have lovable qualities; it's important to recognise and embrace your own. Focus on the positive aspects of your life and avoid measuring your worth by comparing yourself to others. As Mark Twain observed, "comparison is the death of joy". Train your mind to see the good in things. Your happiness and well-being is linked to the quality of your thoughts. Make sure you are getting 'me time.' In today's busy world, it can be hard to take time for ourselves. Ignoring our own well-being can lead to mental and physical health issues. It is very important to take time out for ourselves. Do not feel selfish about it. When we feel less stressed and better about ourselves, we can see a positive effect on the people around us. We are able to take better care of other relationships and this then enables and empowers us to perform better on a daily basis.

Stress has a huge negative impact on the health of your mind, body and soul. In order to combat stress, it is important to first understand exactly what it is and how it impacts your health. This short article on stress will give you a much clearer understanding of how our bodies respond to stress and why it affects us in such a negative way. It is not always possible to remove stressors from your life but it is possible to change the way you respond to stressful situations and to engage in stress-relieving activities. Stress manifests itself in so many ways. It can make you gain weight, lose weight, have skin breakouts and cause depression. It can make you close off from the world, make you not want to do the things you want to do or prevent you living the life you are meant to. Here are a few tips to help reduce and manage your stress: Learn breathing techniques. Deep breathing helps to calm the stress response. With each exhalation you can feel the weight of stress lifting from your shoulders. Go for a walk. Release tension by taking in deep breaths of the fresh air. This will relax you and help release the tension. Listen to music. Music can be particularly relaxing and therapeutic. Choose some calm and relaxing music and put your phone and laptop on silent. The calming effect of music is best experienced without any other distractions. Get a good night's sleep. Sleeping well helps refresh and energise you, whereas lack of sleep makes you feel frustrated, overwhelmed and stressed. Smile more and laugh out loud. You will be amazed at how much calmer and happier you feel with a smile on your face, or having a laugh with friends. Try Heat Therapy. Apply heat pads or wraps on your shoulders and neck to feel relaxed and safe from stress. Book a massage. Have a magnesium or Epsom salt bath with a few drops of lavender oil added to the water. This will relax your muscles, destress you after a tough day and get you ready for a good night's sleep. Always find things in your life to be grateful for. Being grateful promotes positive feelings which help you feel good about yourself and can help reduce your stress. For a more in-depth discussion, please read this article I wrote on the effects of stress on your health for Anything Goes Lifestyle Magazine

In today’s fast-paced world, it is very difficult to keep a balance between mind, body and soul. There are so many complications that get in the way and sometimes we can lose ourselves in the effort to simply get through the day. To live a healthy, stress-free life is a great accomplishment today and these tips are aimed at helping you to achieve this goal by adopting some daily habits to boost your mind, body and soul. Click to learn more... 1. Address Your Stress 2. Nurture Your Emotional Well-being 3. Allow Yourself to be Happy 4. Exercise 5. Meditation 6. Mindfulness 7. Motivation 8. Keep a Journal 9. Detox Your Lymph 10. Cultivate Good Habits 11. Love the Sunshine 12. Eat Healthy

Today in England and Wales, dementia, which includes Alzheimer’s disease, is the leading cause of death, having overtaken heart disease. In fact, rates of Alzheimer's are rising worldwide. Despite roughly about $84 billion being spent thus far on trying to find a drug to cure Alzheimer's, all but two clinical trials have failed outright and, in most cases, those on a placebo have fared better than those on the drug being tested. Knowledge however is power. With today’s understanding that the most important risk factors seem to be linked to diet and lifestyle [1], prevention and intervention become paramount. A California neurologist, Dr Dale Breseden, is attacking Alzheimer’s in a new and ground-breaking way. This post at his protocol, which is finally giving some hope to millions. In an interview on NBC’s special series on Alzheimer's, Dr Breseden explained that he and a team had spent 27 years in a laboratory, looking at the features that drive the underlying problem. He believes Alzheimer's is caused by dozens of imbalances in the body and he has designed a programme to correct them. This new protocol to fight Alzheimer's, called the Breseden Program, is achieving striking results for some patients. The daily protocol to fight Alzheimer's: This new protocol to fight Alzheimer's, called the Breseden Program, is achieving striking results for some patients. The daily protocol includes: Eating a Mediterranean diet high in vegetables and good fats Regular cardio exercise Fasting every night for 12 hours after dinner Brain training exercises Getting at least 8 hours of sleep A regimen of supplements to address each patient’s deficiencies Dr Breseden found his programme boosted cognitive functioning in 9 out of 10 Alzheimer’s patients within 6 months. In a small published study in 2014, Dr Breseden found his programme boosted cognitive functioning in 9 out of 10 Alzheimer’s patients within 6 months. So much so that some even managed to return to work. However, Dr Breseden warns that, at this stage, his programme only works for people in early stages of the disease. The longest time a person has stayed on the programme for is 4 and a half years. Of the hundreds of patients who have undergone treatment, none who have maintained the programme have gotten worse. Dozens of doctors across America have now been trained to administer the treatment. The Bresed en Program is based on diet and lifestyle interventions. For this reason, my next few blogs will explore the current understanding, backed by years of scientific and epidemiological studies, of the impact of certain diet and lifestyle factors on brain health. Effects of a high sugar and processed carb diet on the brain The link between Alzheimer's and diabetes is such that many doctors are calling it 'Type 3 Diabetes.' New research is showing that eating a diet that is high in carbs and sugar and low in fat, over time leads to insulin resistance, which leads to inflammation, which robs half of people in their 80’s of their memory. However, Dementia actually starts when you are younger, often taking decades to develop and worsen. Recent studies show that people with diabetes have a four-fold risk of developing Alzheimer’s. Even people with pre-diabetes, or metabolic syndrome have an increased risk of pre-dementia or mild cognitive decline (MC). Importantly, you can develop brain damage and memory loss from insulin resistance and high insulin levels and you do not have to have full-blown type 2 diabetes. Trying to understand the link between diabetes and Alzheimer's By keeping your blood sugar levels low and including healthy fats into your diet, you are giving your brain an opportunity to tap into this alternative fuel source. The brain is a voracious consumer of glucose and for this reason it is important for it to remain as sensitive to insulin as possible. Insulin is the hormone that takes glucose out of the bloodstream and into the cells where the glucose is needed. When certain cells become insulin resistant, they can no longer absorb glucose. There is an emerging body of evidence indicating an increased prevalence of insulin resistance in Alzheimer’s sufferers that may be contributing to the disease pathophysiology and clinical symptoms. [2] [3] In fact, insulin resistance has been observed in the brains of most Alzheimer's sufferers. Glucose, we are taught, is what the brain runs on. You need sugar for your brain, yet sugar is implicated in insulin resistance. Some parts of the brain are glucose dependant, but about 60% of the brain’s fuel can be supplied by ketones. Glucose is an essential energy ingredient for the brain. The brain uses glucose to make ATP, which is the fuel that all living cells require to survive. However, many people are unaware that glucose is not the only source of ATP. Ketones are also effective and are actually a much cleaner source of fuel. Ketones come either through consuming fat or from your body’s own catabolism (breakdown of molecules) of your own stored fat. Today we are actually living in a ketone deficient food landscape. Most people are addicted to glucose and their brains are rarely offered a respite from this glucose addiction (considered a ‘dirty fuel’). By keeping your blood sugar levels low and including healthy fats into your diet, you are giving your brain an opportunity to tap into this alternative fuel source. If the cells in your body are struggling to handle sugar properly and are therefore becoming resistant to insulin, you may no longer be able to regulate your blood sugar, leading to brain problems. Slowly increasing blood glucose levels leads to a process called glycation. Glycation is like the crust on a crème brûlée – proteins and sugars form this crust in your brain and in your body, damaging your tissues and creating AGEs which are implicated in inflammation, free radical damage and ageing in general. Brains with Alzheimer's have dramatically increased amounts of AGEs. Foods to avoid Diet is profoundly important. It is vital to be aware of what to avoid and what to include in your diet. The most important foods to avoid are the dramatic blood sugar instigators like grains, bread, sugar, refined carbohydrates, biscuits, pasta, cookies, pizza, cakes and fructose. Fructose is particularly damaging. It has 10 times more glycating potential than glucose. Does this mean fruit is harmful for the brain? There are certain fruits that are better than others and there is a lot of research indicating that of all the fruits, berries are neuroprotective. In addition, they are low sugar fruits. Fruit juice, no matter the fruit that is juiced, should be avoided. Fructose packaged in a whole fruit is wrapped in a matrix of fibre and other plant nutrients such as polyphenols and in this form small amounts of fructose are less harmful. Eat more healthy fats High levels of Omega-3 fats are very healthy and there is evidence that these fats are protective against dementia. [4] The mechanism – EPA fats act as an anti-inflammatory for your body and your brain (Alzheimer's is an inflammatory disease of the brain). DHA is one of the main structural lipids in the brain. In other words, DHA is one of the building blocks of brain cells. DHA bolsters membrane fluids which are very important for every cell in the body but in particular, brain cells. You don’t want stiff hard neuron cell membranes and eating too many omega-6s promotes more rigid membranes. You want a balance. Omega-6s are essential fatty acids as well (the word essential means our body does not make them so we have to get both omega-3 and omega-6 fatty acids from our diet). The ratio of omega-3 to omega-6 should be 1:1 but unfortunately omega-3 fatty acids are rare (some fish, seeds and algae) and omega-6 fatty acids are present in every processed food. You can be eating tablespoons of omega-6s daily and be unaware – it’s in foods like crackers, sauces, salad dresses, processed meats, cakes, biscuits etc. Cholesterol is still being labelled as ‘the bad guy’ in many areas of healthcare. However, cholesterol plays a vital role in brain function, with 25% of total cholesterol in the body found in the brain. It is time to make friends with fat and to start including healthy fats from olive oil, avocado, nuts, seeds and coconut oil in your diet. If necessary, and particularly if you are not getting enough oily fish in your diet, consider a daily omega 3 fish oil supplement.

There are many proactive measures that we can take to keep our brains healthy and to protect ourselves from brain conditions, such as Alzheimer's. This article highlights some steps that you can take now, to protect your future. 1. Reduce sugar. With Alzheimer’s Disease being renamed Diabetes type-3 due to the link between Alzheimer’s and sugar, reducing refined sugar in all forms (such as sugary drinks, fast and processed foods, pasta, white bread and rice) will benefit not only your brain but your overall health. Choose instead fresh fruit and vegetables and whole grains. 2. Choose foods lower in AGEs such as fruit, vegetables, beans, chickpeas, soy, tofu, lentils, whole grains, milk, eggs and yoghurt. Research now links excessive exposure to AGEs with Alzheimer's disease. For an understanding of AGEs, read my article on the connection between diabetes and Alzheimer’s. The best way to limit your exposure to AGEs is to avoid the foods that are high in AGEs such as most fast and processed foods. 3. Modify your cooking methods. Certain cooking methods increase the AGE content of the food. Avoid chargrilling, frying, grilling, deep-frying, broiling and BBQ. Opt rather for shorter cooking times at lower temperatures, e.g. boiling, steaming and poaching. Adding acidic ingredients whilst cooking such as vinegar or lemon juice can help reduce AGE production. Familiarise yourself the amounts of AGEs in all common foods. This table will provide you with a good guideline. 4. Consider an omega-3 supplement. It is now recommended that a daily supplement containing a high level of omega-3 is an important strategy to protect brain health. Speak to a healthcare practitioner to discuss your personal requirements. Omega-3 fats are found in nuts, seeds and oily fish such as salmon, mackerel, sardines and anchovies. Unfortunately, oily fish is also heavily contaminated with environmental toxins such as PCBs and heavy metals such as mercury, known to be particularly damaging to the brain. When considering a supplement, make sure that you choose an oil that has been thoroughly purified, to remove any environmental toxins. Many of the cheap brands have not been purified and may do you more harm than good. 5. Exercise. Exercise increases oxygen and blood flow to the brain, which supports optimal cognitive function as we age. 6. Sleep more, stress less. People who sleep less have higher circulating AGEs. In addition, stress reduction can help reduce AGEs. 7. Increase your intake of extra-virgin olive oil. A recent article in the Science News discusses further research on the effects of extra-virgin olive oil on preserving memory and protecting the brain against Alzheimer’s. It discusses the results of a new study, further confirming earlier studies, showing that the consumption of extra-virgin olive oil protects memory and learning ability and reduces the formation of amyloid-beta plaques and neurofibrillary tangles in the brain – classic markers of Alzheimer’s disease. 8. Challenge your mind. One of the simplest ways of boosting brain function is to keep on learning. This can include activities like travelling, learning to play a musical instrument or speak a foreign language. Both the size and structure of neurons as well as the connections between them, change as you learn.

Bloating, cramping and digestive discomfort are familiar problems for millions of people and often cause misery to the sufferers. But there is a lot you can do to tame your troublesome tummy. Follow these five simple tips to get your gut back on the road to health. 1. Think about your food. Remember the phrase 'whetting your appetite'? Well it's more than just a figure of speech. When you see or smell food, you begin a process of 'cephalic digestion' where your digestive juices begin to flow, in anticipation of a meal. These enzymes are important for breaking down your food and so taking a little time before you actually start to eat can really give your digestive system a head start. 2. Chew thoroughly. The most effective parts of your digestive system, when it comes to breaking down food, are your teeth. Digestive enzymes play their role, but they can only do their job when food reaches the stomach in small, manageable chunks. Chewing your food is a vital phase of digestion. You may have heard the saying, 'you are what you eat'. It could be more accurately expressed as, 'you are what you can absorb'. Un-chewed food becomes indigestible food, which becomes in-absorbable food. When you can't absorb the food you have eaten, it stays in your digestive system and begins to ferment, causing discomfort, wind, gas and bloating. Stomach acid is an essential part of our digestive system and suppressing it can cause all sorts of digestive problems. 3. How much stomach acid do you produce? The pharmaceutical heartburn medication business is booming because they promote the myth that heartburn is due to too much stomach acid. In fact, the opposite is often true. Stomach acid is an essential part of our digestive system and suppressing it can cause all sorts of digestive problems. As you age, and as a result of stress and some over-the-counter medications, your stomach acid levels can drop to the extent you don’t produce enough to do the job of digesting food sufficiently. For a more in-depth explanation, take a look at this article on the role of stomach acid and the dangers of heartburn medication. 4. Consider taking digestive enzymes. As we age, our bodies naturally produce fewer digestive enzymes. Some foods are naturally higher than others in these helpful enzymes. Try eating a little pineapple or papaya before a meal and see if this helps your feelings of bloating. If this doesn't help, try taking a digestive enzyme capsule, available in any health food shop. It will give your system a gentle boost to help it do its job properly. 5. Go for a walk. There are several important benefits to taking a gentle walk shortly after you eat. To start with, it will help lower your blood sugar levels, so your body will make less insulin. As insulin is the fat storage hormone, taking a gentle stroll for 15 minutes makes you less likely to store fat. This can also help you digest your food better as walking increases the speed at which the food moves through the digestive system. Go ahead, try these tips out for yourself and see if any of your symptoms improve. If you have been struggling with digestive problems for a while keep an eye on my website for upcoming programmes aimed at improving your digestion, or get in touch to book your free 30-minute phone consultation.

Five-a-day of fruit and vegetables is good, but 10 is better. A major systemic review and meta-analysis of studies looking at fruit and vegetable intake has found that people who regularly eat 10 portions (800g) of fruit and vegetables a day have a significantly lower risk of chronic diseases. [1] But are all fruits and vegetables good for all of us, all of the time? This article takes a closer look at what to aim for and what to avoid. Not all fruits and vegetables are created equal Fruits contain many beneficial minerals, vitamins and antioxidants, but they are also a source of potentially problematic sugars, such as fructose, that can cause health problems if consumed in large quantities. Eating small amounts of whole fruits is fine, however excess fructose consumption has been linked to weight gain and chronic disease. So, whether fruits are good for you, depends on the current state of your health, whether you have a problem absorbing fructose (a problem more common than one realises) and how much fructose you consume via other foods. "When trying to get your 5 or more portions of fruit and vegetables your mantra should be to eat a lot of vegetables and a few in-season fruits" Paracelsus (1493-1541), the Swiss-German physician who was considered the founder of toxicology, coined the term “The dose makes the poison.” Fructose at high levels can be toxic. Before 1900, natural fruit consumption accounted for only a small amount of fructose in our diet, in the range of 15g-20g per-day. Today however, the development of high-fructose corn syrup has led to fructose finding its way into many processed foods, such as pizza, soups, breads, biscuits, cakes, ketchup and numerous sauces. Fructose, unlike glucose, does not circulate freely in the blood. The brain, muscles and most other tissues cannot use fructose directly. Instead only the liver metabolises fructose. Excess fructose slowly accumulates in the liver as fat, ultimately leading to fatty liver. When trying to get your 5 or more portions of fruit and vegetables your mantra should be to eat a lot of vegetables and a few in-season fruits. Aim to eat as many low or medium sugar fruits as possible. These include berries (strawberries, raspberries, blackberries and blueberries), apples, peaches, oranges and avocado (yes, avocado is a fruit). To juice or not to juice? Like many things these days, one opinion will tell you how fantastic juicing is and another will warn of the dangers. In a nutshell, the main benefit of juicing is the amount of nutrients (and portions of fruit and veg) you can cram into one glass. Having a nutrient-dense juice or smoothie for breakfast is a great way to start the day. But tread with caution when juicing fruits, due to the high sugar levels. Vegetable juicing is virtually guaranteed to help you reach your daily target, in an easily digestible form. For best results, the bulk of your juice should come from organic green veg (spinach, celery, kale, Swiss chard, etc.) with a little low/medium sugar fruit added (apple, kiwifruit, a handful of berries or limes and lemons). Always buy organic? In a world where chronic illnesses are on the increase and the amount of toxic chemical exposure is becoming more and more accountable, eating pesticide and chemical-free fruit and vegetables is going to help you reduce this toxicity. However organic food is considerably more expensive and therefore not an option for many. The main message here is that the benefits of eating a diet rich in fruits and vegetables has been shown to have positive effects on obesity, digestive health, heart disease, certain types of cancer and more, and that the benefits clearly outweigh the risks. However, for those with specific health issues, who have been told to limit toxin exposure, it is worth being aware of the 2017 edition of The Shopper’s Guide to Pesticides in Produce, released by the Environmental Working Group, which warns that certain fruits and vegetables contain such heavy pesticide loads that it is better to go for organic. This list of high-toxin foods has become known as 'The Dirty Dozen': cherries, spinach, nectarines, apples, peaches, celery, grapes, pears, tomatoes, sweet bell peppers and potatoes. The same group also identifies 'The Clean 15', the items with the least likelihood of containing pesticide residue and much safer to eat non-organic. These are: sweet corn, avocados, pineapples, cabbage, onions, cauliflower, papayas, frozen sweet peas, asparagus, mangoes, eggplant, honeydew, kiwifruit, cantaloupe and grapefruit. The verdict on washing to remove pesticide residue is not that clear. There are views indicating this can be done using apple cider vinegar, baking soda or hydrogen peroxide (soak 5-10 minutes in bowl of water with the aforementioned added. In the case of berries a quick dunk suffices). There are other views that pesticides are not that easy to wash off as they tend to be absorbed by the plants. However, my advice is to wash – you can reduce the amount of pesticides even if you can’t remove all and in any event from picking, to packaging to your mouth, many hands have touched your fruits and veggies. Functional medicine appreciates that we are all unique and that the ‘one size fits all approach’ to health issues and treating disease fails in many instances. Issues to be aware of Yes. Absolutely. This is where the more personalised approach of Functional Medicine differs to the conventional approach. Functional medicine appreciates that we are all unique and that the ‘one size fits all approach’ to health issues and treating disease fails in many instances. How does this apply to your daily intake of vegetables? Nightshades: To start with, we have the group of vegetables known as ‘The Deadly Nightshades.’ This food group can aggravate the pain and inflammation of arthritis. It includes white potatoes, tomatoes, eggplant and peppers. These vegetables are not harmful per se, and there is no scientific evidence that they cause inflammation. In fact, they are great sources of antioxidants such as vitamin C and lycopene, which can reduce inflammation and disease. However, nightshades can aggravate inflammation in people who do not tolerate these vegetables well. They can also cause adverse food reactions in individuals with certain autoimmune diseases, particularly those sensitive to lectin, saponin or capsaicin. If you are concerned you may be one of these people, please feel free to contact me for a free 30-minute phone consultation, where we can discuss your individual condition. Oxalates: Oxalates are not a problem for most people, but in some cases they can act as anti-nutrients, binding with minerals such as calcium, magnesium and iron in your food, and preventing these nutrients from being absorbed. In healthy individuals, moderate quantities of oxalates should not be a problem. However, the following factors can influence the ability of the body to handle oxalates: antibiotic use, overconsumption of foods high in oxalates (spinach, Swiss chard, chia seeds, nuts, rhubarb, plantains, etc.), leaky gut, fat malabsorption, not enough good bacteria in the GI tract to break down oxalates and genetic mutations which impair certain people’s ability to handle oxalates. When oxalates bind with calcium, they form crystals with razor sharp knife-like edges that can be extremely irritating and painful to tissues where they cause an increase in inflammation. People with a predisposition to kidney stones should limit or avoid oxalates. Oxalates can affect every system of the body. Common symptoms include: pain, especially urinary, genital, joints, muscles, eyes, head, intestines; painful or inflamed joints and muscles (like fibromyalgia or arthritis); fatigue; insomnia; burning feet; gas and bloating and more. If you have any of these symptoms check the most comprehensive list detailing the oxalate content of foods in the updated Trying_Low_Oxalates Yahoo group, to ascertain whether your diet may be too high in these foods. FODMAPs: Iritable Bowel Syndrome (IBS) is on the increase and research today points to Small Intestinal Bacterial Overgrowth (SIBO) as being responsible for as much as 80% of the numerous digestive disorders falling under the umbrella term IBS. [2] In the case of SIBO, there are numerous fruits and vegetables which contain FODMAPS and which are known to exacerbate SIBO. Vegetables to avoid include artichokes, garlic, leek, shallots, onions, sugar snap peas, mushrooms etc. Fruits to avoid include apples, apricots, blackberries, cherries, nectarines, pears, plums, dates etc. If you are struggling with a debilitating digestive disorder and have yet to find the root cause, or feel you could benefit from individual help with a low FODMAP diet, please get in touch. Cruciferous: If you have a thyroid problem should you be avoiding the cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, Brussel sprouts etc., which contain goitrogens (goiter producers) that can interfere with thyroid hormone synthesis. Fortunately, the goitrogens in these foods are inactivated by cooking, even by light steaming so there is no need to forego the valuable cancer protective, antioxidant effects of these vegetables. Simply avoid eating them raw. Grapefruit: Beware of dangerous medication interactions. It is a well-known fact that certain chemicals in grapefruit can interfere with the enzymes that break down various medication in your digestive system. As a result, the medication may stay in your system for too short or too long a period. Many people are unaware of this and believe that starting the day with a glass of grapefruit juice is great for their health. Most healthcare practitioners will advise you of the adverse interactions when prescribing medication. However, these interactions occur with over the counter medication as well. If a medication is broken down too quickly, it won’t have time to work and if it stays in the body too long it may build up to potentially dangerous levels. To play it safe, always ask your doctor or pharmacist, when you get a new prescription, about negative reactions to any foods. Raw, Cooked, or Both? Here again we read so much conflicting advice. We learn that cooking destroys valuable nutrients and enzymes. Yet we learn that raw can be taxing on the digestive system. And then again, we learn that cooking releases certain important nutrients. What is the verdict? As with most things, it depends. It depends on you and it depends on the foods you are eating. Cooking your food, especially at high temperatures, destroys naturally occurring important enzymes. Increasing the amount of raw food in your diet will help your body produce more enzymes and supply you with vital, live nutrients. However, cooking powers up the nutrients in some vegetables, and does the exact opposite in others. For those with digestive issues eating raw can be a problem and cooking, even if only steaming lightly, makes it easier on the digestive system. Take a look at my 25 Tips To Get Your Five a Day to learn how to up your daily intake of the nutrient dense, fruit and vegetables, aimed at helping you improve your overall health. The purpose of this blog has been to highlight that, even with fruits and vegetables, there may still be adverse health consequences for some. So, if you are someone who believes you are doing everything in your power to be healthy and are managing to reach your daily portion target of fruits and vegetables, yet disappointingly still do not feel well, one or more of these highlighted problems may well apply to you.

Our bodies are clever. Very clever. Since our bodies naturally produce hydrochloric acid (HCL), we can assume that they have a good reason for doing so. Yet the multi-billion dollar antacid industry has people believing that stomach acid is bad. It’s worth mentioning that acid-blocking proton pump inhibitor’s (PPI’s) are the third most-prescribed class of drug in America (Nexium, Prilosec, Omeprazole, Prevacid). For most people suffering with heartburn, acid reflux, Gastroesophageal reflux disease (GERD) etc., the issue is not so much that they are producing too much acid, but rather that the acid they are producing is escaping out of the stomach and into the oesophagus. In fact, more often the problem is lack of stomach acid. Surely therefore, addressing the root causes of the problem makes more sense than shutting down acid production with the concomitant adverse side effects? Why is stomach acid important? Inadequate HCL can cause a cascade of problems and, as a result, can undermine virtually every process of metabolism, from tissue regeneration, to immune function, to neurotransmitter balance, and much more. Inadequate HCL contributes to the root cause of many health problems. HCL has several very important functions: It sterilises what we eat and kills acid sensitive bacteria, viruses, mould, yeast, fungi and parasites. Alarmingly, the incidence of Helicobacter Pylori (H. pylori) is on the increase. H. pylori suppresses stomach acid secretion. However, and for those taking acid suppressing drugs, researchers believe that the initial infection with H. pylori can only take place when the acidity level in the stomach is decreased (even if only temporarily). This gives rise to a vicious cycle you would be smart to avoid, i.e. low stomach acid leads to heartburn, which in turn leads to acid-suppressing drugs, which lead to H. pylori infection, which leads to further reduction of stomach acid and which leads to GERD/ heartburn/acid reflux. HCL helps digest (break down) proteins so that the protein can be assimilated more easily by the intestines. It triggers the pyloric sphincter (the valve between the stomach and the small intestine) to open and the oesophageal sphincter (the valve between the stomach and the oesophagus) to stay closed. This allows the pre-digested contents of the stomach to move into the small intestine for further processing and prevents reflux back into the oesophagus. It is a crucial ingredient for enabling your body to absorb vitamin B12. The older you get, the more your digestive system breaks down. This means the lining of your stomach gradually loses its ability to produce HCL which releases vitamin B12 from your food. Vitamin B12 deficiency is implicated in numerous health conditions including dementia. Click here to learn more about the symptoms of vitamin B12 deficiency, closely linked to low stomach acid production. It stimulates the pancreas to release enzymes needed for digestion. Without this acid trigger, digestion becomes severely hampered. If you have low stomach acid – i.e. your stomach pH is too high, you create an environment for bacteria to take hold, grow and reproduce. The PPI’s taken for heartburn are known to cause all sorts of dysbiosis. Low stomach acid is the result of chronic stress, bad diets, overuse of antibiotics and toxicity. The huge emphasis on decreasing stomach acidity has caused countless people worldwide to be plagued by digestive issues. Rather than too much stomach acid being the issue, as many as 99% of people with these sorts of digestive disorders have too little – a condition known as hypochlorhydria. In fact, most Functional Medicine practitioners will tell you they seldom see people with too much stomach acid, particularly amongst those over 50. How do you know if you have low stomach acid? Your salivary pH level tends to be low. The pH of the body has an inverse relationship to the pH of the stomach. If you have an acidic salivary pH, it tends to equate with low stomach acid. You can test using pH paper from a local chemist. Your salivary pH should be a slightly alkali 7.4. You feel uncomfortable when you eat high protein meals. Stomach acid HCL helps break down and digest protein. Undigested protein goes through a process called putrefaction. This occurs when food you eat fails to digest. It therefore moves more slowly through the digestive tract and can undergo a process like fermentation. You routinely have heartburn or indigestion. Some people do not even have to eat protein to get stomach symptoms. They get it from anything they eat. You are not drinking enough water. The 'hydro' in hydrochloric acid means ‘water’ and without sufficient levels of water your stomach acid will be too weak. Many people can cure their hypochlorhydria simply by hydrating themselves properly with water or green tea. Beware however of the common mistake of drinking water with your meal as this tends to dilute your stomach acid. Rather drink water throughout the day. You get gas in the form of bloating, belching or flatulence after a meal. Stomach acid keeps bad bacteria at bay. Without sufficient levels of stomach acid, the bad bacteria can grow, out-numbering the good bacteria. One of the functions of good bacteria is to help break down food particles. These symptoms are also seen with food sensitivities such as with gluten and dairy. However, in many cases the food sensitivities are associated with low stomach acid. You suffer with myofascial syndromes, muscle spasms/cramps, osteoporosis and other mineral-deficient syndromes. Minerals can only be absorbed in a highly acidic environment. How does low stomach acid lead to heartburn, acid reflux or GERD? Low stomach acid is the result of chronic stress, bad diets, overuse of antibiotics and toxicity (as well as use of over the counter antacids and PPI’s). Decreased stomach acid and increased transit time (as with constipation: people with constipation tend to have weak stomach acid) lead to the overgrowth of bad bacteria (dysbiosis). With dysbiosis we tend to see an overgrowth of yeasts, moulds, parasites and bacteria, the most common of which today being H. pylori. One of the major signs of dysbiosis is gas. Excessive gas causes a major increase in the pressure inside the stomach (bloating). This pressure, together with the failure of the valve between the stomach and small intestine to open as and when it should (it will not open unless it has enough acid to ‘trip’ the trigger), will tend to push the putrefying food mass (a mass that is extremely acidic even if stomach acid levels are low) back up past the valve and into the oesophagus. The oesophagus is not protected by the same lining as the stomach and therefore highly susceptible to burning. Why are Doctors prescribing acid-blocker drugs like PPI’s? These drugs work by suppressing acid production and relieving symptoms. However as much as suppressing acid production may treat and relieve symptoms, it does nothing to treat the cause. If anything, over time these drugs are going to make the condition worse by perpetuating the problem. In addition, research indicates that PPI’s should not be used for periods longer than 6 weeks at a time and not more than once yearly. However, most people are staying on PPI’s for much longer. Many people develop a dependency on these drugs, made worse by the fact that they are difficult to stop taking. Never stop taking PPI’s ‘cold turkey’ as you will get a severe rebound of the symptoms. Rather wean yourself off gradually with the guidance of a healthcare practitioner. Common signs of hypochlorhydria Bloating, burping, and gas immediately after meals and/or staying full long after the meal is over. Diarrhea or constipation or other symptoms of IBS. Indigestion and / or heartburn. Undigested food in stools. Feeling hungry despite eating. Candida (yeast overgrowths), parasites, dysbiosis, rectal itching. Food sensitivities such as gluten allergies and asthma. Iron deficiency, various types of anemia – particularly vitamin B-12, mineral deficiencies in general and osteoporosis. Chronic fatigue, adrenal fatigue, fibromyalgia, lethargy, apathy, depression 10 Natural Ways to Increase Stomach Acid and Prevent Hypochlorhydria Before you reach for the pills, try these all-natural tips to boost your stomach acid and prevent hypochlorhydria: Try not to eat when you are stressed. We typically have two parts of the nervous system – the sympathetic (‘fight or flight’) and the parasympathetic (‘rest and digest’). When stressed we produce a rush of adrenaline and cortisol. Blood is moved away from the digestive organs, resulting in less stomach acid and digestive enzyme production. Eat a low carbohydrate diet. If you have IBD or IBS, it is better not to eat your carbs and proteins together. Chew your food completely as this stimulates the production of stomach acid. It also eases the digestive process when digestion has started in the mouth. Drink a mixture of raw apple cider vinegar and lemon juice. Start the day with a cup of warm water, add the juice of a lemon and a tablespoon of apple cider vinegar. If the apple cider vinegar makes you feel nauseous, start with a couple of teaspoons and increase gradually. The apple cider needs to be raw and unpasteurised so choose a brand like Braggs vinegar. This mixture, despite being acidic, alkalises the body while acidifying the stomach. Eliminate gluten. There is a lot of research on the link between gluten and hypochlorhydria. Look out for my programme later this year on following a grain-free diet. Give your body the raw materials it needs to make HCL i.e. drink water and use high quality sea salt (not typical processed salt). Himalayan salt provides you with the chloride to produce HCL. It also gives you over 80 trace minerals the body needs to perform optimally biochemically. Discuss the possibility of taking betaine HCL supplements with a healthcare provider. Eat fermented foods to improve bowel flora in order to eliminate H. pylori. Exercise.

Before you reach for the pills, try these all-natural tips to boost your stomach acid and prevent hypochlorhydria: 1. Try not to eat when you are stressed. We typically have two parts of the nervous system – the sympathetic (‘fight or flight’) and the parasympathetic (‘rest and digest’). When stressed we produce a rush of adrenaline and cortisol. Blood is moved away from the digestive organs, resulting in less stomach acid and digestive enzyme production. 2. Eat a low-carbohydrate diet. 3. If you have IBD or IBS, it is better not to eat your carbs and proteins together. 4. Chew your food completely as this stimulates the production of stomach acid. It also eases the digestive process when digestion has started in the mouth. 5. Drink a mixture of raw apple cider vinegar and lemon juice. Start the day with a cup of warm water, add the juice of a lemon and a tablespoon of apple cider vinegar. If the apple cider vinegar makes you feel nauseous, start with a couple of teaspoons and increase gradually. The apple cider needs to be raw and unpasteurised so choose a brand like Braggs vinegar. This mixture, despite being acidic, alkalises the body while acidifying the stomach. 6. Eliminate gluten. There is a lot of research on the link between gluten and hypochlorhydria. Look out for my programme later this year on following a grain-free diet. 7. Give your body the raw materials it needs to make HCL i.e. drink water and use high-quality sea salt (not typical processed salt). Himalayan salt provides you with the chloride to produce HCL. It also gives you over 80 trace minerals the body needs to perform optimally biochemically. 8. Discuss the possibility of taking betaine HCL supplements with a healthcare provider. 9. Eat fermented foods to improve bowel flora in order to eliminate H. pylori. 10. Exercise.

Remember when you used to fret about how on earth you were going to cram in your 5 portions of fruit-and-veg each day? Well it turns out that 5 wasn't even nearly enough. A recent study has concluded that we all need to be eating a whopping 10 portions a day in order to minimise the risk of cardiovascular disease, cancer and premature mortality in general. To give you an idea of what constitutes a portion, you need roughly 80g of fruit or veg. This could be a single banana, a pear or three heaped tablespoons of spinach. The majority of us don't come anywhere near this and there is a danger that people may become disheartened by what seems like an unrealistic target and stop trying altogether. Here are 25 simple but effective tips to help you achieve your 10 portions and maximise your health and nutrition. 1. Make a delicious, healthy frittata. This quick and easy meal can be served as breakfast or lunch. Once you understand the basic steps for preparing a frittata, you can add practically anything you like to one. Here is a great recipe for an egg-white frittata, and another for a Mediterranean frittata to get you started. Frittatas are a great way to ensure you don't waste food as you can sweep your fridge for any vegetables that are about to turn and throw them in. Don't forget to experiment with adding herbs and spices to enhance the flavour while packing in even more nutrients! 2. Swap out starchy grains for cauliflower or broccoli rice. These veggie rice-substitutes taste best when fried in a little coconut oil, but you can also microwave or roast with some herbs. Try experimenting with different seasonings and cooking methods to find one that suits you best. In order to prepare the rice, simply cut the cauliflower or broccoli into small chunks, then pop in the blender until you achieve an even, rice-like consistency. If you don't have a blender handy, you can always use a grater for similar results. This is a quick and easy way to get an extra portion or two of your veg quota into a meal and can be just as filling as regular rice. 3. Try making pumpkin pancakes. Pancakes don’t have to be naughty to be nice. Try this delicious and healthy pumpkin pancake recipe and boost your 10-a-day effort! 4. Make a smoothie. Sometimes it can be challenging to eat so much fruit and veg in solid form, but blending it all up into a delicious smoothie is a great way of getting a few extra portions. Remember, any fruit or vegetables that go into your smoothie can still be counted towards your 10-a-day. Here is a recipe for a Green Chai Smoothie, and another for a Cherry Delight Smoothie, to get you started. There are plenty of other smoothies on my recipes page, so have a browse and feel free to experiment with the ingredients. 5. Pimp up your porridge. Have you ever tried swapping out the sugar and syrup for some savoury ingredients? You might be surprised by how good it tastes. Prepare your oats as usual, then add sautéed veg of your choice, or try grating some courgette and stirring it in. Instead of sugar, grate a little Parmesan cheese on the top. 6. Sneak it into family favourites. A good way to increase your fruit and veg intake is to simply supplement the recipes you and your family already know and love. What are your staples? Dishes like pasta bakes, stews or chilli are all ideal for adding in more veg. You can try pretty much anything, but spinach, peppers and broccoli go well in all these meals. If you're making a chilli, add more tomatoes as they'll simply disappear into the sauce and make it even more flavoursome, as well as nutritious. When deciding what veg to add, try to remember the basic rule that the more different colours you use, the more balanced your nutrition is likely to be. It's so important that your 10-a-day comes from a wide variety of sources in order to ensure that you aren't missing out on any vital nutrients. Colours are one of nature's ways of helping us with this. ...If you're making a chilli, add more tomatoes as they'll simply disappear into the sauce and make it even more flavoursome. 7. Mix up your potato. Try adding sweet potatoes into your meals. Sweet potatoes can be used in much the same way as regular white potatoes, but have a very different flavour, so they can be a great substitute when you're getting bored of your King Edwards and your Maris Pipers. Additionally, they have a very different nutritional content, so it's a good idea to include both kinds as regularly as possible. If you are a fan of nutrition blogs, you may have read that sweet potatoes are much more healthy than their lighter cousins. This isn't actually true as both variants have their strong points (white potatoes have the upper hand when it comes to protein and essential minerals such as iron and potassium) however white potatoes don't count towards your 10-a-day, according to the NHS. Sweet potatoes contain carotenoids, reflected in their orange colour. Their phytonutrient properties actually help with weight loss by increasing adiponectin, a fat-reducing, insulin balancing, anti-diabetes hormone made by our fat cells. They are also packed with potassium, vitamin A, vitamin C and vitamin B6. Finally, sweet potatoes rank much lower on the glycemic index than regular potatoes. Try out my recipe for sweet potato fritters to get your started. 8. Experiment with courgetti & boodles. You can get courgetti and boodles (butternut squash noodles) from most supermarkets or make your own with a spiralizer. These can be substituted for noodles in any meal and a single serving of boodles will count as 1 portion of veg. Try frying for a minute or two in coconut oil, then serve with Bolognese or Thai curries. 9. Swap wraps for lettuce. You might be surprised to learn that lettuce can make a very good substitute for tortilla wraps when you’re cooking fajitas or burritos. After washing, make sure the lettuce is well dried before using to stop it breaking. As you get more adventurous, you can also use tougher greens like kale or chard. Try this delicious recipe I use for a healthy lettuce leaf fajita. 10. Serve veggie tomato sauce. Making you own tomato sauce is far healthier than shop-bought varieties. Grate in carrot and finely chop peppers then add to passata or tinned tomatoes with fresh herbs like basil or oregano and blend in a food processor. 11. Try making avocado & baked eggs. Avocados are one of the few true superfoods! Anyone who follows my articles and recipes will be well aware of their health benefits by now, but for the newer readers, here are a few of their benefits: Avocados are full of healthy monounsaturated fatty acids (MUFA). They are naturally nutrient-dense and contain nearly 20 vitamins and minerals, including vitamins C, E and K, riboflavin, potassium, magnesium, lutein and omega-3 fatty acids. Avocados have been linked with heart health, bone health, cancer prevention, relief of depression, digestive health and protection from numerous chronic conditions. Remember, you only need to eat half of an avocado to get one portion of your 10-a-day. To make avocado and baked eggs, simply heat the oven to 220˚C, then halve an avocado and remove the stone. Place the avocado on a baking tray, crack an egg into the hole, then sprinkle with paprika and bake for 15-20 minutes. 12. Rethink pizza. There are so many fun things you can do with pizza, so why settle for pepperoni? Making a pizza from scratch is a lot of fun, but can be time consuming. Why not start with a fresh margherita base from the supermarket and then add your own vegetable toppings? Make sure it's fresh and avoid processed cheese if possible. Some of my favourite healthy toppings to add to pizza are: broccoli, garlic, mushrooms, olives, spinach, tomato puree, asparagus, ricotta. And don't forget the herbs and spices! Try adding a little chilli, basil or coriander to make those flavours burst! 13. Bring on the berries. It's easy to forget that berries count towards your 10-a-day. They taste great alone, or mixed into yoghurt, granola or porridge. All berries are high in antioxidants, but blackberries and goji berries are the best of the lot. Berries have been linked to protection from heart disease, cancer and emphysema. Don't forget to vary them as much as possible to get the maximum benefit. Try this delicious and healthy recipe for an antioxidant berry smoothie. 14. Embrace snacks! Many of us struggle with the urge to snack between meals. It can be all too tempting to reach for the biscuit tin or grab a chocolate bar on the way to a meeting. Why not use this urge to get in a couple of extra portions of veg? If you're at home, make sure you have vegetable-based snacks ready to eat so that they are as convenient to reach for as chocolate. Slice up some carrots and cucumbers to eat with a healthy guacamole dip or a little houmous. Baby carrots, radishes and sugar snap peas are delicious and can be eaten without having to chop. If you're on the go all day, most supermarkets sell fruit and veg snack pots. It's a good idea to buy these before you get hungry so as to avoid the temptation to buy chocolate when the craving hits. 15. Try for one more portion with every meal. If you’ve been trained to think of dinner as protein, starch and one veg, challenge yourself to improve your portion count with the addition of one additional vegetable. Whatever you are making for any given meal, ask yourself ‘how can I add another vegetable to this?' 16. Carry handbag snacks. Apples, pears and satsumas are perfect travelling companions, and teamed with a small handful of nuts, make the perfect blood sugar-balancing snack. A green juice is the perfect way to start the day as you mean to go on. 17. Combine fruit & veg in juice. A green juice is the perfect way to start the day as you mean to go on. Substituting some of the fruit for vegetables will help you to cut down on sugar. Here is a great green juice recipe to get you started. 18. Don't forget the pulses. Pulses, beans and lentils are incredibly healthy and count towards your 10-a-day, as well as being a great source of vegetable protein. Add them to soups, stews, or salads to help fill you up and get an extra portion. Most dried pulses and lentils will need to be soaked overnight before eating, so either check the packaging for instructions, or opt for the canned variety. Remember, pulses only count as a maximum of one portion a day, no matter how many you eat, so don't neglect the fruit and veg! 19. Spice up your rice. If you tried the broccoli or cauliflower rice and decided that it wasn't for you, why not try adding vegetables to your regular rice. If you're steaming some rice for a meal, simply add a few handfuls of peas or green beans a few minutes before the rice is done. 20. Top up your fruit bowl. Make sure you have a fruit bowl and always keep it well stocked. If your fruit is hidden away in a cupboard, it's too easy to forget about. Out of sight, out of mind! A fruit bowl looks great in a prominent position anywhere in your house and when you are constantly aware of it, it's so much easier to grab an apple, or a handful of grapes on the go. Remember, every time you decide to snack on an orange, you're deciding not to snack on chocolate. 21. Add a little puree. Just one spoonful of tomato puree will count as a portion of your 10-a-day. You don't need to reserve the puree for making tomato sauce; get creative and see how many meals you can work it into. Pizza bases and soups are good places to start, as are just about any pasta dishes. Or why not make some delicious tomato aïoli? Simply blend a garlic clove and half a teaspoon of tomato purée in a microwave on low-medium heat for 1 minute, cool, then add 125g of mayo to the mixture. Blend until roughly combined, then stir in a handful of finely chopped sun-dried tomatoes and serve with some sticks of celeray or carrots. 22. Make a big salad. Having a big salad for lunch is a super convenient way of working in many servings of vegetables and fruit. Green salads are on the menu of almost every restaurant. Healthy salads can be found at most fast food chains . And you can make a salad at home in minutes. Here is an example of the vegetables we added to our lunchtime tuna salad today: cucumber, celery, beetroot, red pepper, sugar snap peas, baby potatoes and asparagus. Please visit my recipes page to see the finished salad. 23. Freeze your fruit and veg. If you have fruits that are about to spoil, toss them into your freezer instead of the bin. If you want a sorbet-like texture, all you need to do is blend up frozen fruit with a bit of lemon juice and you will have a homemade sorbet. Frozen fruits and vegetables are usually picked at the height of their ripeness, when bursting with vitamins and minerals. They are then snap-frozen, locking in nutrients at their finest hour. Frozen means you get vegetables that are out of season and, best of all, if you are on the go all day long, preparation time is halved as you do not need to peel, cut and chop. With packets of frozen vegetables in your freezer, there's never an excuse not to add them to a meal. 24. Summer Desserts. Summer desserts made with seasonal fruit and berries are a great way to get those added portions of fruit. Here are 3 delicious, antioxidant-rich desserts that can actually be friendly to your natural beauty, help with weight loss and satisfy your sweet tooth. Orange Chia Pudding Parfait Berry Sorbet Berry and Beetroot Ice Lollies 25. Sunday Roasts. Today's final tip falls on a Sunday. There's no better day to mention the ease and benefits of roasted vegetables. I typically roast sweet potatoes, baby potatoes, parsnips, turnips and red onions together. Peel and cut into chunks, mix in a bowl with olive oil, pressed garlic cloves, rosemary and Himalayan salt. Place on an oven tray in a preheated oven (180°C) for at least one hour, longer if preferred. With greens, we like to mix broccoli, asparagus, courgettes, fennel, white onions or shallots. Mix in a bowl with olive oil, pressed garlic, mixed herbs. Place on a tray with whole garlic cloves and place in preheated oven (180°C) for one hour. Roasted vegetables are an essential part of a traditional Sunday dinner.

Coffee is the most popular drink in the world, after water, with the U.K. alone consuming over 55 million cups per day.1 That equates to more than one cup for every single adult. A few years ago, the more health conscious of us would have avoided (or tried to avoid) coffee, citing toxins, heart attacks, stress and cancer. Today, there is a lot of research finding its way into the media that seems to give the green light to coffee and praises its miraculous health-giving properties. So was all the bad press about coffee wrong? Well, essentially yes. However, as is often the case, the picture is a little less black and white than headlines like to suggest. Nevertheless, the balance of current studies suggests that drinking 2-5 cups of coffee will carry more benefits than risks, for the majority of people. So here I am going to try and sum up the benefits and risks of coffee drinking to allow you to make an educated decision about your own consumption. As always, the purpose of my articles is to empower you to assume control of your own health. Just to clarify, when I talk about coffee here, I'm referring to espresso, or black Americano (espresso with hot water). Milk, cream, sugar, syrup etc. are all supplements that you should really avoid if possible and which don't play a part in any analysis of potential health benefits or risks. Additionally, in line with the 'everything in moderation' approach that I advise, I assume an intake of 2-5 cups a day. Once you go beyond this, any health benefits may stop or even be reversed, while negative effects may increase substantially. Benefits of Coffee Alzheimer's Disease - A potential benefit that has emerged from recent studies is that coffee can delay the onset of Alzheimer's. As with so many chronic conditions, Alzheimer's involves inflammation, specifically in the brain. One effect of caffeine consumption is that it blocks the inflammation of adenosine receptors in the brain, which is associated with cognitive decline in Alzheimer's. [2] Type-2 Diabetes - Studies have shown that coffee consumption lowers the risk of developing type-2 diabetes. One cup a day can reduce the risk by 9%. The studies also show that 6 cups may reduce the risk by 33%, although this much consumption would be accompanied by increased health risks in other areas. The studies also found that even drinking decaffeinated coffee was helpful in protecting against diabetes, although to a lesser extent. [3] Cardiovascular Disease - Coffee consumption has long been associated with cardiovascular problems. However, this has been one of the most researched areas and study after study has shown either no correlation, or inverse correlation: i.e. coffee can actually promote heart-health. [4] Cancer - Studies have not found a correlation between any type of cancer and coffee consumption, except in the case of liver cancer, where an inverse correlation has been noted, to the extent of a 40% decreased risk for moderate drinkers. [5] Liver Disease - Coffee has now been shown to help both those at risk of developing liver disease and those who already suffer from the condition. It is one of the few areas where researchers are actually calling for patients with chronic liver disease to drink coffee as an aid to combating the disease. [6] Nutritional Benefits - Coffee carries several important nutritional benefits, including: vitamins B2, B3 and B5; manganese; potassium and antioxidants. In fact, coffee contains more antioxidants than green tea. Risks associated with coffee Most of the risks associated with coffee consumption relate to 'excessive' consumption i.e. 6 cups a day, or more. As we are only concerned with 'moderate' consumption here, I will not go into these risks. There are, however, some instances when coffee should be reduced or avoided. Pregnancy - The information is still a little sketchy regarding drinking coffee during pregnancy, with the NHS recommending that pregnant women limit their intake to 2 cups a day. However, many other sources advise avoiding altogether. Would you give caffeine to your newborn child? If not, then probably apply the same principle to your unborn child. Pre-pregnancy - There is a good chance that caffeine can decrease your fertility. One study has found that drinking a cup a day might affect a woman's chances of becoming pregnant by as much as 50%. [7] So, if you are finding it difficult to get pregnant, definitely think about ditching the caffeine. There is also some evidence that coffee can reduce a man's fertility, when drinking more than one cup a day, although there are conflicting studies regarding this information. Smokers - People who smoke and drink coffee have been found to carry an increased risk of liver disease, when compared to smokers who do not. Insomniacs - Caffeine is a stimulant and so makes it more difficult to get to sleep. If you suffer from insomnia, you should definitely consider cutting coffee out of your diet. On an empty stomach - Do you often skip breakfast and merely grab a coffee on your way into work? When you drink coffee on an empty stomach, you are stimulating the production of hydrochloric acid. Hydrochloric acid is important in aiding the digestive process. Over-production at the wrong times can leave us with a deficit when we come to actually eating, which is associated with various health problems. Finally, if you are a Starbucks, Costa Coffee or other habitual takeaway coffee drinker, think about taking off the plastic lids. We are becoming more and more aware of the dangers of plastic and possibly the worst exposure you could be giving yourself is with your morning takeaway coffee. To protect yourself it's as simple as lifting the lid. One of my favourite new finds is the cold-drip organic coffee from Rawligion. So there you have it. For most of us, drinking coffee in moderation can actually be beneficial to our health. I should stress that, with the exception of liver cancer, none of these studies suggest that you should actively start consuming more coffee as a way of battling illness. But if you are already a coffee convert, you can keep up your 2 or 3 cups a day without fretting about the consequences.

According to the NHS Choices website, “statins are a group of medicines that can help lower the level of LDL (low-density lipoprotein) cholesterol in the blood. “ It goes on to explain that LDL cholesterol is often referred to as “bad cholesterol” and that statins reduce the production of it inside the liver. Explanations such as this, however, can give rise to confusion. There is no such thing as ‘good’ or ‘bad’ cholesterol. There is only one type of cholesterol, made up of 27 carbon atoms, 45 hydrogen atoms and an oxygen-hydrogen pair. You can search as hard as you like but you will never find any other type of cholesterol! Good vs. Bad Cholesterol Confusion Cholesterol consists of three parts. Two of the three cannot be dissolved in water. This means cholesterol is incapable of dissolving in blood. In order to get to the cells where it is needed, it has to be transported throughout the bloodstream. This is where lipoproteins come in. Lipoproteins are vehicles that transport cholesterol around the blood. Lipoproteins are a combination of various fats (lipo) and protein. Unlike cholesterol, of which there is only one type, there are different types of lipoprotein. Lipoproteins are classified according to their density. Two of the most important, in terms of cardiovascular disease, are high-density lipoproteins (HDLs) and low-density lipoproteins (LDLs). Lipoproteins are the taxis that carry cholesterol around our bodies. HDLs and LDLs HDLs transport cholesterol from the cells and tissue back to the liver. HDLs are considered ‘good’ as they take cholesterol out of cells and the blood thus helping to prevent excess cholesterol. HDLs also remove cholesterol deposited in the walls of blood vessels. The production of cholesterol takes place in every single cell in your body. Cholesterol is VITAL for cellular survival. Your liver is a manufacturing plant and one of the many ‘commodities’ it manufactures is cholesterol. If your cells need extra cholesterol, your liver is where the extra cholesterol is made. This cholesterol then has to get to the cells that require it. This is where LDLs come into the picture. LDLs are the 'taxis' that collect cholesterol from the liver and take it around the body, depositing it where it is needed. It is LDLs that are often referred to as ‘bad’ cholesterol. WHY DO LDL'S GET SUCH BAD PRESS? The transportive functionality of LDLs is absolutely vital to the health and survival of every cell in your body. If LDLs have such a vital role, why are they called ‘bad?’ The fact is, LDLs are not bad, per se. They only become a problem when they become entrenched in arterial walls, thereby clogging up your arteries. This is where the size and number of LDL particles matter. LDL particles exist in different sizes – large, fluffy, cotton-ball like molecules and small dense molecules. Studies are showing that people whose LDL particles are predominantly small and dense have a greater risk of coronary heart disease. Today we are learning to differentiate between LDL-C and LDL-P. LDL-C represents total cholesterol count (i.e. the cholesterol mass within the LDL particles), whereas LDL-P represents the number of LDL particles transporting the cholesterol in your body. Cholesterol shares its LDL 'taxi' with other fats, such as triglycerides and apolipoprotein Bs (ApoBs) (high levels of which represent a higher risk for cardiovascular disease than cholesterol). The more space these other fats take up, the less space is available for cholesterol, and so more LDL taxis will be required to transport the cholesterol from the liver where it is produced, to the cells where it is needed. This appears to be where the true problem lies. The higher your LDL-P levels (the number of LDL particles in your blood), the higher your triglyceride levels. Put more simply, scientists used to believe that the number of passengers in the 'taxi' (i.e the concentration of cholesterol in the LDL particle) is the driving factor in the development of heart disease. More recent studies suggest that it’s the number of 'taxis' on the road (LDL-P) that matters most. In other words, the more 'taxis' there are on the road, the more likely some will 'crash' into the fragile lining of the artery. If a person only has their cholesterol measured, and not their LDL particle number, they will be led to believe they are at a low risk of heart disease. HOW THIS IMPACTS THE RISK OF HEART DISEASE The importance of this in terms of heart disease risk is profound. When you go to a doctor to get your cholesterol levels tested, chances are it’s your total LDL and HDL cholesterol levels that are being tested. This tells you the concentration of cholesterol (passengers) inside the lipoproteins (taxis), which is not the driving factor behind plaque formation and heart disease. Instead, what should be measured is the number of LDL particles in your blood. Often, LDL cholesterol levels and LDL particle numbers are concordant (i.e when one is high, the other is high and vice versa). This is the most likely explanation for the association between LDL cholesterol and heart disease. But it is very possible to have a high number of LDL particles and normal/low cholesterol (e.g. 4 taxis each carrying 1 passenger will give you a low cholesterol of 4mmol/L, or 4 passengers, but a high LDL-P 4, or 4 taxis). If a person only has their cholesterol measured, and not their LDL particle number, they will be led to believe they are at a low risk of heart disease. Worse still, it is often the patients with high LDL particle number who present with some or more of the components of metabolic syndrome – such as abdominal obesity, hypertension, insulin resistance, high triglycerides and low HDL – and who are at higher risk of heart disease. Compare this to two taxis carrying 3 passengers each. This will mean a LDL- P of 2 (2 “taxis” on the road) but a high cholesterol level of 6mmol/L. More and more research is showing that patients with high LDL cholesterol (LDL-C) and low LDL particle number (LDL-P) are not at high risk of heart disease and in fact have a lower risk than patients with low LDL-C and low LDL-P. [1] LDL particles, as mentioned, are not a problem per se, but rather become a problem when they oxidise. All lipids (fats) can be damaged by exposure to heat and oxygen. Some LDLs are of very small size and can pass through artery walls. Free radicals can then cause oxidation and rancidity, triggering the inflammatory response. The important question to ask is “what is causing these LDLs to oxidise?” Consuming artificial, partially hydrogenated oils (trans fats), a diet high in refined sugars and refined carbohydrates, alcohol and smoking cigarettes will cause LDL particles to oxidise. When there is oxidation in the body, there tends to be free radical activity in the tissues, Consuming a diet high in antioxidants such as vitamins C and E helps to prevent oxidative free radical damage. The higher the number of LDL particles in your body, the higher your triglyceride levels will tend to be. If you have elevated triglycerides it is important to avoid a high carbohydrate diet, alcohol, sugary and refined carbohydrates, including sugar, honey, sugary drinks, and anything made with white refined flour. A diet low in carbohydrates and high in healthy fats, high fibre, non-starchy vegetables, seeds, nuts and with good-quality grass fed animal protein will help to reduce LDL particle number and optimise lipid levels. THE ISSUE WITH STATINS Many in the conventional medical establishment have hailed statins as a wonder drug. Statins are a class of medicines that are frequently used to lower blood cholesterol levels. They do this by blocking the action of a specific chemical in the liver that is necessary for making cholesterol. The main problem with this is the failure of the medical world to treat each person as unique and to instead adopt a ‘one size fits all approach.’ We know that cholesterol has many important functions in the body. Without cholesterol, for example, pregnenolone cannot be made. Pregnenolone is often referred to as the ‘master hormone’ as, without it, numerous other hormones cannot be synthesized. Cortisol is an important stress hormone, which is also a powerful anti-inflammatory hormone. If a person is going through a particularly stressful period, the liver may very well be called upon to make additional cholesterol. Statins interfere with this cholesterol-making process in the liver. All cholesterol-lowering drugs, such as statins, diminish hormone function. The most common side effects of statin drugs are loss of physical strength, sexual dysfunction, changes in mood and myopathy. Statins deplete the body of CoQ10 This is an enzyme necessary for the production of energy by every cell in the body. It is vital for good health, high energy levels, longevity and a good quality of life. The reduced form of CoQ10, ubiquinol, is a critical component of the production of your adenosine triphosphate molecules (ATP). Muscle cells need ATP like a car needs petrol. And guess what? Your heart is the most energy-demanding organ in the body. You can therefore understand how potentially devastating it can be to deplete your body of its main source of cellular energy. Thus when you read that statins can actually increase your risk of acute heart failure, this can be due to the depletion of CoQ10. If you are on a statin, make sure you discuss with a health care practitioner the need to take coenzyme Q10 as a supplement (in the form of ubiquinol if you are over 40, as in this form it will be far more effectively absorbed by your body). Ubiquinol actually helps keep your LDL levels reduced, as it’s an exceptionally potent antioxidant. LDL cholesterol only becomes a problem when it is oxidised. By reducing CoQ10 production in your body you are also removing the mechanism that keeps LDL cholesterol from doing harm in your body. Are statins ever beneficial? Yes. To summarise the scientific research on statins: The only section of the population that statins extend life in are men under the age of 80 who already have pre-existing heart disease. Statins have not been shown to extend lifespan in men under 80 without pre-existing heart disease, men over 80 with or without heart disease, and women of any age with or without disease. Statins do reduce the risk of cardiovascular events in all populations but these reductions are more modest than most assume and statins have been shown to cause a number of side effects. In fact, today the anti-inflammatory effects of statins on the vascular wall are more widely accepted. Randomised clinical trials have demonstrated that, further to their lipid-lowering properties, statins also reduce cardiovascular risk by exerting anti-inflammatory effects. [2] Since other cholesterol-lowering drugs have had little or no effect on heart disease, it is possibly the anti-inflammatory effects of statin drugs that are reducing this risk, particularly in light of the fact that chronic, low-grade inflammation is now accepted as being closely linked to all stages of atherosclerosis. However, due to the many side effects of statins and with our better understanding that it is not necessarily cholesterol by itself that leads to heart disease, but a process that begins with inflammation resulting in oxidation of cholesterol particles, it is important to incorporate a diet rich in anti-inflammatory foods. Other (often overlooked) factors implicated in heart disease Magnesium deficiency. This is a commonly overlooked risk factor for cardiovascular disease. Even a moderate magnesium deficiency can cause profound changes in how the heart functions. Because magnesium is essential for the healthy control of blood vessel function, blood pressure regulation and normal heart contractions, a magnesium deficiency increases the risk of conditions such as endothelial dysfunction, hypertension and cardiac arrhythmias. [3] Vitamin K2 deficiency. Vitamin K2 is as important as vitamin D for protecting your health. It is essential for activating enzymes involved in transporting calcium from your arterial walls to your bone. Calcium, vitamin K2, magnesium and vitamin D work together synergistically, and should ideally be taken in combination. According to top cardiologist, Dr Dennis Goodman, the importance of vitamin K2 in cardiovascular health is its ability to remove calcium from the lining of blood vessels. Calcium in the arteries is a key indicator of heart attack or stroke risk. In fact, measuring calcium build-up in the arteries is believed to be a better indicator of the likelihood of heart disease than measuring blood cholesterol levels. Vitamin D helps the body absorb calcium. Vitamin K2 (in the form of mk7) directs calcium out of the blood and to the bones. Taking too much calcium to prevent osteoporosis may increase your risk of myocardial infarction or heart attack, particularly if accompanied by a vitamin D and/or vitamin K deficiency. Elevated homocysteine. Studies of the general population have suggested that high homocysteine levels are associated with cardiovascular morbidity and mortality. [4] What traditional diet tells us Cultural studies provide the most relevant research for cholesterol and fat in the diet. Some of the fattiest diets in the world (such as in Austria, France, Greece and Switzerland) are low in processed, refined and hydrogenated fats and high in saturated fats such as butter, eggs, cream, cheeses and organic meats, yet these countries have lower rates of heart disease than the USA. In fact the diets of the countries that line the Mediterranean Sea have received a lot of attention lately. Saturated fats make up 70% of the caloric intake in these diets and yet traditionally they have some of the lowest rates of heart disease in the world.

One of the best studied diets in terms of cardiovascular health is the 'Mediterranean Diet'. This consists largely of fish, monounsaturated fats from olive oil, fruits, vegetables, whole grains, legumes, nuts, and moderate alcohol consumption. In fact, the Mediterranean diet crops up in magazines, health blogs and newspapers, almost on a daily basis. But what does the term actually mean and how can it help you maintain a healthier lifestyle? When we use the term 'diet', we are not referring to a crash weight-loss fad, as in, 'I lost 20 pounds on the Mediterranean Diet' Rather, we mean the nutritional choices that you make on a day-to-day basis. The Mediterranean diet involves a broad range of foods that have been traditionally eaten in such countries as Greece, Cyprus, Italy and Spain, during a time when little imported food existed and people lived off what was grown locally. This article will look at some of the staples of the Mediterranean diet and attempt to identify certain aspects that are particularly beneficial for cardio-protection as more and more research continues to highlight the potential for the Mediterranean diet to act as a key player in cardiovascular disease prevention. Historically, the people of the Mediterranean have been observed to live longer and suffer from less heart-related problems than populations in the rest of Europe. In the last century, this statistic has all but disappeared as diets across the continent as a whole have become much more homogenised and fast-food orientated, while lifestyles have become more sedentary. In fact, Greece now has one of the highest rates of childhood obesity anywhere in the world.1 Nevertheless, as the old way of life is slowly replaced by vacuum-packed ready meals and Big Macs, there is a constant build up of evidence that supports the Mediterranean diet's healthy claims. As a nutritional therapist, I should point out that any diet is only as good as the lifestyle that it is a part of. The people who traditionally benefited from this type of diet generally had physically active lifestyles, involving a lot of manual labour. The Mediterranean culture of long meals, shared with many family members is also a benefit as this relaxed pace of consumption is much better for our digestive systems. When we eat in silence, in front of the television, there is a tendency not to chew properly and to eat too quickly, giving our digestive systems a difficult job. The elements of the Mediterranean diet vary greatly, depending on geography and what is available at the time of year, but here are some of the essential elements to start incorporating into your nutrition planning: Olive oil Olives and olive oil are probably the first things that we all think of when the Mediterranean diet is mentioned. Olive oil is an excellent source of monounsaturated fats and polyphenols. I wrote in more detail about the benefits and risks of olive oil in a previous article, but as a general rule, try to use olive oil as a dressing, rather than a cooking oil, due to its low smoke point (instead cook with coconut oil) and make sure that it is stored in an airtight bottle to prevent oxidisation. Wholewheat pasta Wholewheat pasta is a source of complex starchy carbohydrates, which should make up around a third of our diet2. Starchy carbohydrates are an important source of energy and also contain fibre, iron and B vitamins. However, it is important to have an active lifestyle if consuming these foods in large amounts. If you find that your days are more sedentary than you would like, consider leaving the pasta out. Pulses Pulses include any edible seed that grows in a pod, so beans (baked, broad, runner, butter, kidney etc.), lentils, chickpeas, and garden peas are all part of this family. Pulses in general are a great source of protein and iron, especially important if you are a vegetarian. Like wholewheat pasta, they are a starchy food and so have plenty of fibre, which is often associated with reducing the risk of type-2 diabetes and heart disease. Around 80g of pulses count as one of your five-a-day. If consuming dried pulses, make sure you soak them as per the instructions on the packaging, in order to get rid of toxins that are often present. Tinned pulses will usually be safe to eat straight away, but always try to get hold of brands that have no added sugar or salt. Fish Fish, specifically oily fish, are a good source of lean protein, as well as supplying omega-3 fatty acids. There is a lot of concern today about the levels of mercury and other heavy metals in our fish stocks. Our seas are becoming more and more polluted, so use caution and check where your fish come from. Additionally, certain fish stocks are on the brink of collapse due to intensive fishing techniques and you may want to consider this when choosing what to buy in the supermarket. Try to consume as many of your vegetables in raw form as possible, as cooking allows many of the nutrients to escape. Fresh organic fruit and vegetables With new guidelines suggesting that we should be eating ten portions of fruit and vegetables every day, the Mediterranean diet, with its abundance of tomatoes, artichokes, beets, apples, figs, nuts, lemons etc, seems more and more like a fantastic healthy option. Don't worry so much about which fruit and veg are native to the Mediterranean, it is more beneficial to try and source organic foods, free of pesticides and chemicals. Try to consume as many of your vegetables in raw form as possible, as cooking allows many of the nutrients to escape. Fresh herbs Not only are fresh herbs full of nutrition, but they are also incredibly flavorsome and, as such, are a replacement for salt and sugar. If you can gradually wean yourself off the need for salt and sugar in your cooking, your taste buds will come to much prefer the more complex and delicate tastes of basil, bay leaf, thyme and the numerous other herbs used in the Mediterranean. Cheese and yoghurt Small amounts of cheese and yoghurt are common to the Mediterranean diet. They are a good source of calcium, which helps keep your bones strong and supports cardiovascular health. Some of the most common cheeses found in the Mediterranean are feta, halloumi, manchego, Parmesan, and ricotta. Over the next few weeks, I will be posting some of my favourite healthy Mediterranean recipes, so please check back soon, or sign up to my newsletter to make sure you don't miss out!

Since altering your lifestyle, diet and nutrition are the most important ways to achieve a good quality of life, here are some tips for how you can be proactive in boosting your heart health without the use of medication. Reduce grains and sugars in your diet. Look out for upcoming articles on how to reduce your dependence on sugar without sacrificing the taste. Consume as much of your food in raw form as possible, especially fruit and vegetables. Make sure that you are getting plenty of high-quality omega-3 fatty acids in your diet. Research shows that as little as 500mg of omega 3 per day can help improve total cholesterol and triglyceride levels and will likely increase your 'good' HDL levels. Replace harmful vegetable oils and trans fats with healthy saturated fats, like olive oil, coconut oil, butter, avocado and eggs. Remember to only use olive oil cold and favour coconut oil for cooking and baking. Include fermented foods in your daily diet, such as yoghurt, sauerkraut or pickles. This will help to optimise your intestinal flora as well as boost your overall immunity. Optimise vitamin D levels. Vitamin D helps prevent the formation of arterial plaque. The best way to get your body's daily quota of vitamin D is from 15 minutes of direct sunlight a day, but you can also include foods such as oily fish, eggs and cheese, which are all rich in this vital nutrient. Exercise regularly. Current research shows that High-Intensity Interval Training (HIIT) is the most effective form of cardiovascular exercise as a mere fifteen minutes will cause the heart to keep working at an elevated level for the rest of the day. Avoid smoking and excessive alcohol consumption. Get plenty of high-quality restorative sleep. Practice regular stress-management techniques.

Statins are the most widely prescribed drugs in the world today, which means the next time you visit your doctor, depending on your symptoms, he may very well discuss them with you. However, if you read the tsunami of scientific research on statins, these drugs are surrounded by controversy, with some studies hailing them as life-savers and others warning against their use. There have been several articles in the mainstream media throughout the UK, warning that “thousands of Britons are dying from heart attacks and strokes after being scared off statins by warnings of non-existent side effects." If you are one of many, now considering rushing to your GP to get a prescription for a statin drug, fearing that, having been 'scared off' statins yourself, you are going to join the thousands of Britons who are dying, I am going to attempt to clarify the media hype for you. One thing is certain about statins: for every drop of scientific evidence that statins are safe and effective, there is a deluge of evidence that warns of their side effects. The Misrepresentation of Statins London cardiologist Dr Aseem Malhotra goes as far as saying “I fear the misrepresentation of research on statins – both in terms of benefits and harms – will be one of the biggest cons and scandals in the history of medicine.” Let’s consider one news headline: “False scare on statins causes thousands to die.” Statements like this imply that thousands of Britons are dying because they are not on a statin. Yet we know from numerous recent scientific studies that over 50% of heart attacks are not related to cholesterol levels. We also know that there are numerous other independent risk factors implicated in heart disease, such as diabetes and pre-diabetes, [1] metabolic syndrome, [2] low levels of serum cholesterol in the elderly, [3] elevated homocysteine [4] and obesity. [5] So, is there any proof that these deaths are caused by a failure to take a statin drug? The SIDE EFFECTS of Statins A major study conducted over three years, which looked at lowering cholesterol in more than ten thousand patients in the UK, Ireland and the Nordic regions, found that patients reported more side effects when taking the drug. In light of the evidence of the side effects of statins that has accumulated over the past decades, it is difficult to understand how the finding of this study has led to the assertion that there are “non-existent side effects,” to taking statins. This reference to “non-existent side effects” is an example, I believe, of what Dr Malhotra is referring to about the misrepresentation of research on statins. There is a huge amount of scientific evidence on the side-effects of statin use and it is ever-increasing. Click here to access 514 abstracts of research on statin induced pathologies. More important still, is the evidence from patients who, having experienced one or more side effects whilst taking statins, report feeling better as soon as they stop. The main author of the study, quoted at the top of this article, which was published in The Lancet, attributes these side effects to ‘the nocebo effect,’ i.e “the symptoms of muscle pain and weakness are not caused by the drugs themselves … but are a psychosomatic response,” he explains. Many patients who suffer, or have suffered, the debilitating side effects of statin drugs will beg to differ. In fact, in an article in theWorld Journal of Cardiology, entitled “Cholesterol Confusion and Statin Controversy,” the point is made that in “the largest statin survey ever conducted, the National Lipid Association observed that roughly 30% of statin patients reported experiencing muscle pain and weakness and 57% of surveyed patients reported stopping the drug due to side effects. [6] This article goes on to point out that the “incidence of muscular aches and weakness in statin trials is highly variable, and real world experiences may differ from clinical trial reports.” This may very well explain the nocebo effect reported by the author of this study. The 2015 article in the World Journal of Cardiology evaluated numerous studies on cholesterol and statins, stating that the role of blood cholesterol levels in coronary heart disease (CHD) and the true effect of cholesterol-lowering statin drugs are debatable. In particular, whether statins actually decrease cardiac mortality and increase life expectancy is controversial. Currently the Mediterranean diet model has been shown to prolong life and reduce the risk of diabetes, cancer and CHD. This article states that early statin trials have been flawed, mortality benefits of statins are inconsistent, statin drugs have unintended consequences, and concludes that “the global prevalence of CHD, despite worldwide statin usage and cholesterol lowering campaigns, has reached pandemic proportions.” What I find most concerning is that, despite the growing evidence that cholesterol is not the primary cause of heart disease, the pharmaceutical industry is still aggressively marketing statins. Coronary heart disease is an extremely complex malady and the expectation that it could be prevented or eliminated by simply reducing cholesterol, appears unfounded. It is time to concede the anomalies of the cholesterol hypothesis and refocus our efforts on the proven benefits of a healthy lifestyle, incorporating a Mediterranean style diet, to prevent CHD. This study has been published in The Lancet and was funded by the drug firm, Pfizer, which manufactures statins. Previous related studies in The Lancet have elicited headlines such as “Lancet study on statins was fundamentally flawed,” “ Statins: Flawed Studies, False Advertising and Lack of Transparency” and “Statin side effects are more troubling than a new paper admits.” What is concerning is that, despite the growing evidence that cholesterol is not the primary cause of heart disease, the pharmaceutical industry is still aggressively marketing statins.