Treat yourself to this Tricolore Wrap – a delicious explosion of Mediterranean flavours. Serve with a large side salad for an easy mid-week lunch. Eat the wrap cold (without frying it) and add half an avocado or enjoy as described below. Serves 1 Ingredients: 1 small wholemeal tortilla 2 slices mozzarella 2 slices tomato 1 tsp pesto A few torn fresh basil leaves A drizzle of olive oil Method: Place the mozzarella, tomato, pesto and basil in the centre of the tortilla. Fold in the sides to make a parcel. Heat the oil in a frying pan and place the parcel in the pan, seam side down. Cook over a low heat for 2 to 3 minutes, turning once, until golden.

Have you heard of plasmalogens? Recent research has catapulted them into the limelight as the new natural ally against Neurodegenerative Disorders. This post delves into how current research is illuminating what could be a key tool in helping you maintain optimal brain health throughout your later years. If you haven’t already, be sure to check out my previous blog posts on Understanding Neurodegenerative Disorders and The Functional Medicine approach to managing them. What Are Plasmalogens? Plasmalogens belong to a family of compounds known as phospholipids, which are lipids or fats that are essential structural components of the membranes of our cells. Think of them as bricks that help build the walls of our cell houses. Plasmalogens are important because they make sure the walls around our cell houses are strong and healthy. How Can They Help Brain Health? Though they are not a cure-all, there’s promising evidence that plasmalogens may have a positive impact on improving the quality of life of those with neurodegenerative conditions. This is because they offer several defence mechanisms that could be crucial in battling neurodegenerative disorders, including: Membrane integrity - For cells to function correctly, they need to be robust, yet permeable, allowing proteins to pass in and out while maintaining the cell’s integrity. The unique shape of plasmalogens aids in this process. Antioxidant properties - Plasmalogens can act as antioxidants. Cells are susceptible to damage from oxidation and antioxidants combat this by neutralising stray oxygen species. While this process is important throughout the body, it is particularly so in the brain, where oxidative stress can cause long-term damage, including damage to DNA, proteins, and lipids, leading to cellular dysfunction and contributing to various diseases. Signalling - The brain works by constantly passing information along complex pathways that interlink its roughly 90 billion neurons. Plasmalogens are implicated in many of these pathways, including those related to inflammation and apoptosis (programmed cell death), which are crucial in many physiological and pathological processes. Myelination - Plasmalogens are involved in the development and maintenance of myelin, the protective covering of nerve fibres, playing a role in nerve protection. The loss of myelin sheaths has been linked to numerous neurodegenerative disorders, including : Alzheimer's disease, polyglutamine diseases, hereditary spastic paraplegia, Charcot–Marie–Tooth disease, amyotrophic lateral sclerosis (ALS) and Parkinson's disease. [1] Anti-inflammatory properties - Recent studies have indicated that plasmalogens have an anti-inflammatory effect in the brain. Inflammation is thought to be a contributor to brain deterioration, as well as numerous other chronic health conditions throughout the body, and so it makes sense to pay attention to any substances that naturally reverse it. Boosting Your Plasmalogen Levels: Diet vs. Supplements One of the issues that often complicates supplements intended for the brain is the “blood-brain barrier”. This is a highly selective, semipermeable border that separates the circulating blood from the brain, protecting the brain from potentially harmful substances in the blood while allowing essential nutrients and gases to pass through. Though dietary sources such as beef, pork, chicken and seafood (especially cold-water fish, such as herring and mackerel), provide some plasmalogens, the bioavailability of these dietary forms is limited. A Little More on Bioavailability… The term “bioavailability” is used to describe how much of a nutrient can get to where it needs to be and be properly absorbed and utilised. There is some evidence that plasmalogens, being fat soluble, can cross this barrier and so may be sufficiently bioavailable via dietary supplementation. Currently, there is insufficient evidence to recommend a food-based protocol for maintaining plasmalogens, however following a balanced diet that incorporates plenty of fish and a little meat can have multiple health benefits. Take a look at my post on the Mediterranean Diet to learn more. So Should You Supplement Plasmalogens? In terms of supplements, various options are available, many of which are derived from seafood or synthesised in a laboratory. These can be administered in various forms, such as capsules, tablets, or liquid formulations, designed to be absorbed and incorporated into cell membranes. There is some evidence that these can have a beneficial effect on symptoms of neurodegenerative disorders. For instance, one study found that a majority of its 22 cognitively impaired participants experienced improved cognition and mobility [2], while a 2023 review of the available literature found that plasmalogen supplementation may have a positive effect on restricting cognitive impairment through ageing. [3] Ultimately, further research is required to determine the efficient dosage. While some Nutritional Therapists may choose to include it in their client protocols, I will be taking a patient-centred approach and base my decision on each individual I consult.

This is a filling and nutritious lunch or supper dish. Serves 2 Ingredients: 175g chickpeas (canned or soaked overnight if using dried) 1 tbsp olive oil 1 large red onion, sliced 2 garlic cloves, finely chopped 1 tin plum tomatoes, chopped 1 tsp dried herbs 500g courgettes, sliced into rings 125g peas or French beans 1 tbsp flat leaf parsley, finely chopped Salt and black pepper Method: 1. Simmer the chickpeas in fresh water until soft. Skim off any froth that rises. When cooked, drain, reserving the cooking liquid for later. 2. Gently fry the onion and garlic until the onion begins to colour and soften. Reduce the heat and add the tomatoes, stirring together for a minute or two. 3. Add the chickpeas, dried herbs, courgettes and enough cooking liquid from the chickpeas to cover. Simmer for 5 minutes. 4. Add the peas or French beans and continue cooking until the vegetables and chickpeas are soft but retain some bite. 5. Season with salt and black pepper. Scatter with chopped parsley and serve.

Concerned about Neurodegenerative Disorders and wondering what can be done to treat them? In this blog post, I’ll be covering the Functional Medicine approach, taking a closer look at the dietary, supplementation and lifestyle changes you may want to consider in the fight against neurodegeneration. My previous blog post on Understanding Neurodegenerative Disorders highlighted the complex causes of diseases such as Alzheimer's and Parkinson's, alongside lifestyle adaptations that could reduce the risk of their onset. Crucially, it is vital to focus on the fundamental factors that precipitate neurodegeneration and understand the initial triggers of these conditions. This methodology of tracing and targeting the "root cause" encapsulates the Functional Medicine approach to managing neurodegenerative disease treatments. What is Functional Medicine? Functional Medicine is a medical practice centred on pinpointing and tackling the root causes of diseases. This approach considers the body as an integrated system, acknowledging each individual's distinct makeup. Rather than merely alleviating symptoms, practitioners of Functional Medicine adopt a holistic strategy to discover the origins of an ailment, taking into account genetic, environmental, and lifestyle influences. They often merge traditional medical treatments with alternative therapies to enhance overall health and well-being. The Functional Medicine Approach Functional Medicine adopts a tailored and systemic strategy for the management of intricate conditions such as Alzheimer’s and Parkinson’s disease. It delves deep to identify potential genetic, environmental, or lifestyle roots of neurodegenerative diseases. The approach takes into consideration the individual health characteristics of each patient, leading to customised treatment plans that frequently stress the importance of nutrition for overall well-being. It advocates for a diet rich in whole, nutritious foods, including a variety of fruits, vegetables, lean protein, and healthy fats from fish and seeds. This methodology recommends reducing consumption of processed items, sugars, artificial additives, and unhealthy fats. The aim is to bolster the body's inherent recovery mechanisms, curb inflammation, and encourage cognitive health proactively and remedially. This comprehensive strategy focuses not just on controlling the progression of neurodegenerative illnesses but also on improving the overall quality of life for patients. Why Does Diet & Supplementation Matter? Research suggests that in the case of many neurodegenerative disorders, chronic inflammation, oxidative stress, mitochondrial dysfunction, and impaired detoxification pathways may play significant roles in their development and progress. [1] Nutrition can impact all of these factors [2] and so a Functional Medicine Practitioner may create a personalised food plan that emphasises antioxidant-rich foods, anti-inflammatory compounds and essential nutrients. This could include certain fruits, vegetables, healthy fats and lean proteins, all of which support brain function. [3] Various nutritional supplements have been shown to offer neuroprotective benefits, including vitamin D, B vitamins, magnesium, coenzyme Q10 (CoQ10), acetyl-L-carnitine (ALC) and anti-oxidants such as curcumin, resveratrol, blueberry polyphenols, sulphoraphane and salvianolic acid. [4] [5] A Functional Medicine Practitioner will have a thorough understanding of how these work alongside other nutrients and will be able to create a personalised supplement plan. What About Herbal Medicines? In addition to dietary supplements, herbal medicines and plant extracts have been used for centuries to support brain health and cognitive function. For example, Ginkgo biloba, Bacopa Monnieri, Ashwagandha, and Rhodiola rosea are among the herbs with neuroprotective properties that may be incorporated into a comprehensive treatment plan for neurodegenerative disorders. [6] Functional Medicine Practitioners carefully evaluate the scientific evidence supporting the use of botanical medicines, distinguishing those with a strong evidence base from those without. Factoring in Lifestyle Modifications In addition to dietary interventions, there are many lifestyle modifications that can have a protective effect on brain health. These include aerobic exercise, strength training, yoga, tai chi, relaxation exercises, dancing, listening to music and socialising. Sleep quality can have an impact on brain health and sleep disorders can lead to a higher risk of dementia. Functional Medicine Practitioners assess patients' sleep patterns and address any underlying issues contributing to sleep disturbances, such as sleep apnoea, insomnia, or circadian rhythm disruptions. Fortunately, most sleep disorders are treatable and a Practitioner will be able to look at numerous factors that could be contributing to poor sleep, including a wind-down routine, creating a suitable sleeping environment, relaxation techniques, journalling and nutrition plans to support sleep. A Note on The Gut-Brain Axis There is a growing body of evidence that suggests the gut microbiota could play an important role in the development and progression of neurodegenerative diseases, via an interaction known as the gut–brain axis (GBA). [7] While this area of study is still in its early stages, Functional Medicine looks to assess gut health and diagnose conditions such as leaky gut syndrome. Your Practitioner may recommend interventions such as probiotics, prebiotics, dietary fibre and fermented foods to support a healthy gut microbiome and promote brain health. Final thoughts Functional Medicine offers a comprehensive, evidence-based and integrative approach to managing neurodegenerative disorders by addressing underlying root causes, optimising nutrition and lifestyle factors, and supporting the body's natural healing mechanisms. By taking time to understand their patient’s individual needs and adopting a personalised approach to healthcare, functional medicine practitioners empower individuals to take control of their health and improve outcomes in the management of neurodegenerative diseases. It is also essential to note that Functional Medicine Practitioners work alongside medical professionals such as doctors and other specialists and the care described here should not be interpreted as an alternative to medical advice. Keep an eye out for my next blog post which will be on a fascinating group of compounds called plasmalogens that could be a potential tool in the fight against neurodegenerative disorders.

Neurodegenerative disorders, such as Alzheimer's and Parkinson's are on the rise in the UK and worldwide, partly due to ageing populations but lifestyle and environmental factors are also known to play a role [1]. This post will be part one of a series of blogs that will look at how neurodegenerative disorders affect people, what we can do to prevent them and what steps can be taken to slow down their progression if you have been diagnosed. What are Neurodegenerative Disorders? Neurodegenerative disorders are a group of health conditions, characterised by the progressive deterioration of nerve cells, particularly neurons, which are essential for brain function, communication, and control of bodily functions. The conditions are described as 'progressive' because the symptoms continue to worsen as more and more neurons die off. As symptoms worsen, quality of life can degrade considerably to the point of severe disability and people can become susceptible to other, life-threatening, conditions. There are currently over six hundred identified neurodegenerative disorders. Some of the most commonly diagnosed include: Alzheimer's - Characterised by cognitive decline and memory loss, Alzheimer's disease is the most common type of dementia. It is caused by a build-up of plaques in the brain that clump together and disrupt communication between neurons. Parkinson's Disease - Known for its effect on movement, resulting in symptoms like tremor, stiffness, and bradykinesia It can also have non-motor symptoms, including personality changes. Parkinson's disease is linked to the breakdown in production of an important neurochemical called dopamine, which plays a vital role in controlling movement, as well as many other functions. Huntington's - An inherited condition that causes the progressive breakdown of nerve cells in the brain, affecting movement, cognition, and emotions. Multiple Sclerosis (MS) - Involves an immune-mediated process in which an abnormal response of the body’s immune system is directed against the central nervous system. This can lead to symptoms including chronic pain, vision problems, loss of coordination and even paralysis. Amyotrophic Lateral Sclerosis (ALS) - This debilitating condition involves a similar process to MS, but is directed at the motor neurons of the brain and spine. ALS can result in muscle weakness, atrophy, and eventually paralysis. Frontotemporal Dementia (FTD) - FTD is an umbrella term for a group of brain disorders that primarily affect the frontal and temporal lobes of the brain, associated with changes to personality, behavior, and language ability. Spinocerebellar Ataxia (SCA) - A progressive, degenerative, genetic disease with multiple types, affecting the cerebellum, the part of the brain that controls coordination and balance. Causes of Neurodegenerative Disorders Pinpointing the exact cause of a neurodegenerative disorder can be difficult, due to the complex interweaving of factors that can be involved. A single condition, such as Alzheimer's, may be brought on through genetic, lifestyle or environmental factors, or even a mix of the three [2]. Some combination of the following factors are believed to contribute to most neurodegenerative disorders: Genetics - Genes are what give us family heredity, such as facial characteristics, height etc. Unfortunately, our genes can sometimes be responsible for chronic health conditions, either because one or both of your parents had the condition, or because the genetic code has become mutated. Specific gene mutations have been identified as likely contributors to many neurodegenerative conditions, including forms of dementia [3]. Ageing - As we get older, the risk of being diagnosed with a neurodegenerative disorder increases dramatically. In fact, age is considered to be the primary risk factor for conditions such as Parkinson's and Alzheimer's [4]. As we age, the processes that protect our cells from damage become less efficient, while other cells naturally die off without being replaced (necrosis). Environmental Factors - A growing body of evidence suggests that environmental pollutants, such as lead, mercury, aluminum, cadmium and arsenic, as well as some pesticides and metal-based nanoparticles, can play a role in the development of neurodevelopmental disorders [5]. It has even been suggested that pre-natal exposures could predispose one to conditions such as Alzheimer's and Parkinson's in later life. Sex - Different neurodegenerative disorders pose different risk levels, depending according to gender. For example, two-thirds of people with Alzheimer's are women, as are over seventy percent of those with multiple sclerosis. Conversely, two-thirds of people with Parkinson's disease are men [6]. Vascular Factors - Poor blood flow to the brain can damage nerve cells and potentially open the door to neurodegenerative disorders. Dyslipidemia refers to an imbalance in LDL cholesterol levels or other lipids, often caused by poor diet and lifestyle, but also with a genetic component. The condition is associated with a higher instance of Alzheimer's disease and research suggests that bringing the condition under control, may prevent damage to brain tissue [7]. To learn more about maintaining a healthy cholesterol level, please read this in-depth article. Preventing Neurodegenerative Disorders I think we can all agree that 'prevention is better than cure'. This is especially true in the case of neurodegeneration as the condition is often developing decades before any symptoms begin to appear, meaning that by the time a diagnosis is reached, the condition is already in a very late stage. While the exact causes of many neurodegenerative disorders remain unclear, and genetic factors play a critical role, lifestyle changes have been shown to influence the risk of developing one of these diseases. Here are some interventions that you can make that may help to prevent or delay the onset of neurodegenerative disorders, and happily they correlate pretty well with changes you can make for overall health and wellbeing: Diet - A healthy diet plays a crucial role in brain health and can reduce the risk of neurodegenerative diseases. We discussed earlier the link between heart health and brain health, so it is probably unsurprising that diets that help to promote vascular health have the effect of reducing neurodegenerative risk. Diets rich in antioxidants, vitamins, and omega-3 fatty acids, such as the Mediterranean diet, have been associated with a lower risk of Alzheimer's disease and other cognitive declines [8]. This diet emphasises fruits, vegetables, whole grains, olive oil, fish, and moderate wine consumption. I describe the Mediterranean diet in greater detail in this article. Exercise - Regular physical exercise is one of the most effective lifestyle changes for preventing neurodegenerative disorders [9]. Exercise increases blood flow to the brain, improves the efficiency of brain cells, and encourages the growth of new brain cells. It can also reduce inflammation and stress, which are linked to cognitive decline. Both aerobic exercises, like walking or cycling, and strength training are beneficial. Sleep - Good sleep hygiene is essential for brain health. Poor sleep patterns, disruption of circadian cycles and disorders like sleep apnoea are linked to an increased risk of neurodegenerative diseases [10]. Quality sleep supports the clearance of brain toxins, including beta-amyloid, which is implicated in Alzheimer's disease. Practising good sleep habits can enhance memory and cognitive function. Stress Management - Chronic stress is associated with harmful effects on the brain, including increased risk of neurodegenerative diseases, such as Alzheimer's. This is further compounded by the stressful effects of Alzheimer's, creating a vicious cycle of stress and disease [11]. Stress management techniques such as mindfulness, meditation, yoga, and deep-breathing exercises can reduce stress and its negative impact on brain health, as well as helping with heart health and many other health conditions. I take a closer look at stress management in this article. Socialising - Social isolation is known to have a detrimental effect on brain health [12], so it is important to foster meaningful relationships and find ways of regularly interacting with others. Isolation can often become an issue in older age, when mobility is often impaired. Getting in touch with a local charity, such as Age UK can be a good way of finding support and fostering new social connections. Avoiding Toxins - As detailed above, there is growing evidence to support the theory that environmental pathogens are contributing to rising levels of neurodegenerative disorders. Start thinking about lifestyle choices you can make that reduce your exposure to these toxins. Top of the list is quitting smoking and excessive alcohol consumption, but you can also think about air quality, water filters and organic foods, to name a few. Get Regular Checkups - While a checkup may not be able to actually prevent a neurodegenerative disorder, early diagnosis can make a big difference to the effectiveness of treatment, so make sure you regularly advise your GP of any changes you have noticed in your cognitive abilities. This blog post has outlined some of the most common types of neurodegenerative disorders and what you can do to minimise your risk of developing them. In the next post in this series, we will be looking at the Functional Medicine approach to treating neurodegenerative disorders for anyone who has already been diagnosed.

As we start the Easter Weekend, many of you may be concerned that with all the wonderful chocolates and treats around, your good intentions not to indulge will gradually be melted away by temptation. However, this is not a time to feel guilty. This is a time to get together with family and friends. It's a time for Easter-egg hunts and maintaining long-observed family traditions! Remember the 80/20 rule: What you do for 80% of the time is way more important than what you do for the remaining 20%. The 80/20 rule allows you to be realistic. No one can eat a perfectly healthy diet 100% of the time. Applying the 80/20 rule to your diet for longterm success brings more happiness than the suffering imposed by rigid, limiting diets. The 80/20 rule means that on birthdays/holidays and special occasions - you can indulge without having to feel that you've completely ambushed your healthy lifestyle. It means that you are forming lifelong habits rather than unsustainable crash diets. It means that you do not have to be perfect 100% of the time. Balance is key and eating healthily most of the time gives you the wiggle room that every sane person needs to let their hair down now and again. Finally - remember laughter, fun, friends, togetherness, relaxation, and not stressing about what you are eating will bring you way more health benefits than fretting over an easter egg or two. If you are looking for a healthy chocolate recipe for the Easter weekend try this delicious Easter Special Fruit & Nut Bark recipe. TT'S TOP TIPS FOR A HEALTHY EASTER: Where possible, choose dark chocolate over milk. Dark chocolate is a powerful source of antioxidants and actually improves several risk factors for heart disease. If you are having hot cross buns, enjoy them in moderation. Try to avoid those made with white flour and refined sugars. If you have time, consider baking your own with wholemeal flour and substitute refined sugar with date sugar or, even better, stevia (a low calorie, natural substance, derived from the South American stevia plant). Try to stay physically active over the Easter break. If you don't have time to get to the gym, try taking a walk after your main meal. Resurrect yourself - It's not the occasional indulgences (like a chocolate egg at Easter) that affects your health level, but rather how you bounce back. Come Tuesday morning, it's time to kick your healthy routine back into action! Give any surplus eggs to friends or family to avoid temptation. Download my Daily Health Audit to help you stay focused on moving forwards.

The perfect dinner for when you're in a hurry but don't want to compromise on flavour or nutrition! Serves 2 Ingredients: 2 fresh tuna steaks 1 1/2 tbsp olive oil Black pepper to taste Squeeze of lemon juice Savoy cabbage or other green vegetable 400g tin of cannellini beans or similar Extra virgin olive oil to drizzle Method: 1. Fry the tuna in 1/2 tbsp olive oil in a pre-heated, deep frying pan for a couple of minutes on each side until cooked. 2. Add black pepper to taste and a squeeze of lemon juice. 3. At the same time, heat another tablespoon of olive oil in a small saucepan, add the garlic and heat together for a minute. 4. Add the cannellini beans to the garlic with two tablespoons of liquid from the tin. Simmer gently for a few minutes while the tuna cooks. 5. Remove the tuna from the heat and allow to rest. Meanwhile, steam the Savoy cabbage for a few minutes, and roughly mash the cannellini beans. 6. Serve the tuna on a bed of beans with the Savoy cabbage. Drizzle with extra virgin olive oil. Enjoy! Note: Always limit the amount of tuna you eat due to the mercury levels. Add coriander to a salad when eating tuna as this helps to bind the mercury. Chlorella also helps detox mercury.

This warming porridge recipe is perfect for when you are craving something sweet but you also need something balanced and healthy that will keep you going until lunch. (Serves 1) Ingredients 50g rolled oats 1 tsp. chia seeds 25g chocolate protein powder Sprinkle of Celtic sea salt Water or milk as desired Method Place the oats and chia seeds in a pan, add a little water or milk and cook until the porridge reaches your desired consistency. Remove from the heat, stir in the protein powder and top with a sprinkle of sea salt. Add more water or milk if required and serve.

These salmon fishcakes are so easy to make and are suitable for the whole family. You could replace the salmon with other fish such as cod, tuna or haddock. (Serves 4) Ingredients •⁠ ⁠200g Wild Atlantic salmon fillets or 1 x 200g tin Wild red salmon •⁠ ⁠⁠4 medium potatoes, peeled and chopped •⁠ ⁠⁠1 medium onion, peeled and chopped •⁠ ⁠⁠1 tbsp olive oil •⁠ ⁠⁠1 egg, beaten •⁠ ⁠⁠2 tbsp fresh parsley, chopped •⁠ ⁠⁠1 tbsp butter Method If using fresh salmon, bake for 20 minutes until cooked. Boil the potatoes until tender, approximately 20 minutes. Drain and mash. Sauté the onion in the olive oil for a few minutes until transparent. ⁠In a large bowl, mix all the ingredients together (except the butter) to form 8 small fishcakes. Place in the fridge for 1 hour before cooking – this will firm them up. Gently fry in butter until crisp on both sides and serve with your choice of vegetables or salad.

Are you looking to: Get rid of headaches and enjoy more time to do the things you love? Beat the belly bloat and fit into your old clothes? Regain the energy to pursue the things in your life you’ve always wanted? Each new season offers the opportunity for us to take stock and assess what our body needs. If you're looking to reset then detoxing is the best way to do so effectively and safely. Perhaps recently you have gained some weight, you are feeling sluggish, or even feel like you are getting ill more often than usual. Well, this is likely because your body is in overdrive because of all the toxins in your system! It’s time to get rid of them! There are tons of people out there right now facing the overwhelming task of getting back their health: taking pills, drinking smoothies, following the latest fad diet. And in the end, they are burnt out. Detoxing your body at least 4 times a year supports a healthy body for a lifetime There are lots of people out there right now facing the overwhelming task of regaining their health: they are desperately taking pills, drinking smoothies, and following the latest fad diet. And in the end, they are burnt out! Are you looking for longevity? My Autumn Detox Program will help you end the inflammation, the weight gain, and the painful joints and stiffness. It’s time to detox your body and regain your active and balanced lifestyle. But detoxing is something that you should not do alone. That’s why my program will support you throughout the whole process. You will gain a clear understanding on how detoxing works, and how to practice this beneficial method safely. Are you ready to transform? You deserve to be happy and healthy! Get ready for... No more tired afternoons. No more confusing fad diets and trends. No more allergic reactions. No more upset stomachs. Join my autumn detox program today So, what is this autumn detox all about? You’ll receive all of these life-changing goodies as part of your program: The Autumn Detox Guide. This in-depth guide gives you the tools they need to detox and cleanse! We are diving deep into supporting the body through colon cleansing (totally optional), and we’ve made this season also grain-free to fully support the body at the deepest level of detoxing possible. The guide breaks the entire process of detoxing and cleansing down into bite-sized and digestible chunks. You will learn to detox inside and out, letting go of foods, habits, and emotional stressors. A Vegetarian or Omnivore Recipe Guide - Yes, Both! With 49 brand-new, seasonal, grain-free delicious recipes. The perfect resource for every day of the detox, with seasonal detox food options to give you the flexibility you need to stay on track and satiated. Suggested Meals & Shopping List for 14 Days. This takes the guesswork out of hectic things like groceries! No more anxiety! A 14-Day At A Glance of Suggested Meals. You will love the ease of seeing all 14 days of suggested meals clearly laid out, making it easy for you to use your meal suggestions and shopping lists. Just print it out! Personal Food Diary Detox Cheat Sheet Handout And so much more! Your investment in yourself is only £150! What makes this program different? This program is unlike any others. It’s not a diet, so there’s no one telling you what to eat, no calorie counting, and no hunger. Instead, it’s all about listening to your body. There are no pills, powders, or shakes as part of this program. That means you don’t have to buy any fancy supplements to make it work. You can find everything you need at your local grocery or health food store. I absolutely loved Tracy's detox program. It's the perfect reset that my body needed. I have more energy and feel clear-headed. I wasn't even aiming for this but I actually also lost a bit of weight! - Anna This program is perfect for you if… You’re ready to ditch the diet and find out what works for you You’re ready to say farewell to the stubborn weight that keeps hanging on You want more energy, so you can enjoy your life more without feeling exhausted You want to look and feel younger (without Botox and caffeine!) You want to jumpstart your metabolism You want to balance your blood sugar and kick cravings to the curb You’re busy and want quick, easy tools & recipes that work without causing overwhelm You want to fit into your favourite jeans again! Sound like you? Then sign up today! A healthy, balanced and happy body is waiting for you right around the corner!

Nutritional Therapy applies nutrition science in the promotion of health. It seeks peak performance and optimum health, utilising dietary intervention where appropriate and the sensible use of dietary supplements. It supports recovery from ill health and alleviates a wide range of conditions. Nutritional Therapists and nutritionists work alongside numerous other healthcare practitioners and G.P.s, always referring a client to a medical practitioner where necessary. Nutritional Therapy can aid in the prevention of disease and it can provide support for anyone with an existing chronic condition. My London nutritional therapy consultations focus on an overall assessment of the client with questions on health issues and dietary and lifestyle habits, beginning as far back as childhood. Interactions between nutrients, food, genetics, environmental and lifestyle factors are considered. The recommended protocol is client-centred and is aimed at influencing long-term health concerns. It identifies nutritional imbalances, which may be contributing towards a client’s health concerns. Protocols may include a combination of dietary recommendations, nutritional supplements, exercise, stress-management techniques and various lifestyle considerations. I am a registered Nutritional Therapist CNHC and a registered nutritionist mBANT. BANT and CNHC are registered organisations which outline the parameters in which registered Nutritional Therapists operate. The short video below gives some useful information about BANT and what you should expect from a Nutritional Therapy practitioner.

Functional Diagnostic Nutrition® applies general principles of health building. It works on removing interference, restoring vitality and returning the body to health. For the functional medicine practitioner, symptoms are not the problem; they are the result of the problem. Many people become caught in a cycle of 'trial and error' and functional diagnostic nutrition® practitioners aim to stop that cycle by seeking to identify underlying causes of symptoms and working on lab-guided, health-building natural protocols. This is achieved by engaging clients in a committed relationship which supports each client's innate healing ability, based on the 'D.R.E.S.S. for Health Success®' model of Diet, Rest, Exercise, Stress reduction and Supplement management. Learn more about how I implement functional diagnostic nutrition® principles on my About Me page.

Household cleaners are essential for keeping your home clean, but many are full of toxic chemicals that can seriously harm your health over time, including triggering chronic inflammation. But did you know that many of these cleaners can be replaced with non-toxic versions that you can easily make yourself and which can do just as good a job? Toxins from household chemicals can be absorbed through the skin or the airways and can lead to chronic inflammation. For more on chronic inflammation and the damage it can do to your health, please take a look at this dedicated article. Non-toxic options do exist but they tend to be very expensive. Why not try out some of these homemade alternatives and start detoxifying your home? They are simple to make, smell great and won't break the bank. The only downside here is that they may take slightly longer to make than simply lifting a bottle off the shelf in the supermarket but those few minutes could well make a big difference to your long-term health. Most of these formulas call for the use of essential oils. This is mostly to provide a fresh and pleasant smell and so you can do without them if you don't mind the smell of vinegar. That said, certain essential oils do have anti-viral, anti-bacterial and anti-fungal properties and so if you don't mind spending that little bit extra you will receive double the benefit. I tend to use tea tree and eucalyptus as their anti-bacterial credentials are well established, and also because I love the smell. Lavender, peppermint, citrus and rosemary are also good alternatives to choose from. Safety note: while these cleaners are non-toxic, they are still harmful if consumed and should be kept away from children. Always ensure that you label your cleaning products and write the ingredients on the back in case a child or animal consumes them accidentally. 1. General purpose cleaner This cleaner is intended to replace your all-purpose kitchen surface spray. This also works as a glass and mirror cleaner, however the more watered down version given later is less likely to leave streaks. Combine the ingredients in a spray bottle. 1 cup water 1 cup white vinegar (you can also use lemon juice but it's a lot more expensive) 10 drops of eucalyptus oil 2 drops of tea tree oil 2. Toilet cleaner You don't need bleach to get the germs out of your toiled bowl. Vinegar and baking soda do a great job, with a little essential oil to leave a fresh aroma. Feel free to swap out eucalyptus for your favourite essential oil. To use, combine the vinegar and essential oil in a spray bottle, then spray the entire contents in and around your toilet bowl, including the outsides. Sprinkle the bicarbonate of soda around the inside of the bowl so that it all fizzes up then scrub with the toilet brush to make sure all the germs are taken care of. 1 cup of white vinegar ½ cup of bicarbonate of soda 10 drops of eucalyptus oil 2 drops of tea tree oil 3. Window and glass cleaner Similar to your all-purpose cleaner but with more water to prevent streaking. Additionally, windows tend not to have as many germs as surfaces so don't need as strong a formula. Combine the ingredients in a spray bottle. 4 cups water 1 cup white vinegar (you can also use lemon juice but it's a lot more expensive) 5 drops of eucalyptus oil 2 drops of tea tree oil 4. Washing up liquid Washing up liquid is a very simple one to make as it uses the much overlooked castile soap, which is incredibly effective at removing dirt and grime. Castile soap originates from Spain's Castile region and is traditionally made with olive oil. Modern version often use cheaper vegetable oils, but the product should nevertheless be 100% natural and free from animal products. Combine the ingredients in a re-purposed washing up liquid bottle or other suitable container. I don't recommend adding essential oils to this formula as traces may remain on the dishes after washing. 2 cups of liquid castile soap ½ cup of water 5. Bubble bath There's nothing like a relaxing bubble bath at the end of the day, but most commercial products contain artificial fragrances and chemicals such sodium lauryl sulfate. If you are trying to eliminate toxins from your home, bubble bath should be one of your first ports of call. It is relatively simple to make a lovely foaming bath soap that you can tweak to get the perfect level of foam for you. Then you can experiment with your favourite essential oils to find your ideal proprietary bath blend. To assemble, simple combine the ingredients in an empty BPA-free plastic bottle, then give a gentle shake before each use as the glycerin may have settled on the bottom. 1 cup warm water ½ cup liquid castile soap ¼ cup vegetable glycerin 1 tsp chamomile essential oil 1 tsp lavender essential oil

A popular class of heartburn medications, called Proton Pump Inhibitors (PPIs), which include such drugs as Nexium, Omeprazole, Prilosec and Prevacid, are being implicated in dementia (1). Today, many people are on Statin drugs, yet there is increasing evidence of the negative effects these cholesterol-lowering drugs have on long-term health. This will be discussed in more detail in April, which will take a closer look at Cardiovascular Health. Pharmaceutical drugs manage symptoms. They are not designed to address the root causes of symptoms. Prescription Drug Deficiency is not the root cause of any illness. Additionally, these drugs are accompanied by numerous and, with long-term use, often damaging, side effects (make sure you do not stop taking pharmaceutical drugs without advice from a medical doctor and ensure you are fully informed about the medication you are taking). Here are today's TT Tips on Polypharmacy: If you are taking four or more prescription drugs, consider scaling back, under doctor supervision; Review your medication periodically. Understand that drugs such as PPIs are intended for short-term use and not for life; Consult a Functional Medicine Practitioner, such as a Nutritional Therapist, who can help you to identify and address the root causes of your symptoms, thus enabling you to come off prescription drugs.

Many people are unaware of the fact that poor sleep is a risk factor for cognitive decline and even Alzheimer’s Disease.[1] Every system in our body is affected by lack of sleep. Studies indicate that the average person needs around 8 hours of sleep per night. Sleep is critical for brain detoxification. Research shows that the brain has a unique waste management system, which is activated while we sleep. Sleep is essential for cementing the day’s events into long-term memory. Most of the brain's regeneration process takes place while we are asleep. It is during this time that our bodies fix, rebuild, regenerate and repair. TT's Tips for good sleep hygiene: Avoid technology for at least 1 hour before bed; Drink caffeinated drinks with caution; Have an Epsom salt bath in the evening. Magnesium relaxes mind and body; Maintain low light in the evening to help stimulate melatonin levels; Maintain a regular sleep pattern; Keep the bedroom dark and the temperature cool.

Our Homo Sapiens ancestors were on the move all day long; gathering fruits and berries, collecting firewood, building shelters, fleeing or hunting. Today, however, many people are sedentary for a large part of the day. If, like most people, you spend the majority of your day in a sitting position (commuting, working in an office, watching TV), evidence shows that this prolonged inactivity actively PROMOTES chronic diseases, EVEN IF YOU ARE VERY FIT. In fact, studies are increasingly highlighting that prolonged sitting can reduce lifespan even for those who exercise regularly. In other words, one or two hours a day at the gym cannot counteract the accumulated ill effects of sitting eight to twelve hours a day [1]. Movement and exercise boost your brain health, release endorphins, which make you feel happier, make you look and feel younger, improve skin, shrink your fat cells and help you recover faster from chronic diseases. Here are today's tips on movement: • Standing is better than sitting. Take a closer look at your day and find ways to stand up and/or move more. • Avoid sitting for longer than 50 minutes out of every hour. Stand up. Move around for a few minutes before sitting for the next 50 minutes. • Combine high-intensity training (HIT) and non-exercise activities like walking, aiming for 7,000-10,000 steps a day. There are even apps to help monitor this! Walking should be in addition to, not a replacement for, a regular fitness regimen. However, if you are not doing any exercise, walking is a good place to start. AVOID SITTING whenever possible.

This is easy to prepare and could be left in the slow cooker all day – just add in the coconut milk when you are ready to eat. (Serves 4 Hungry People!) Ingredients 1 tbsp coconut oil 300g diced lamb shoulder 1 tsp mustard seeds ½ tsp ground turmeric 1 tsp chilli powder 1 tbsp Madras curry powder 5 cm piece of ginger 4 cloves of garlic 3 onions 10 curry leaves 2 x 400g tins of chickpeas 1 organic vegetable stock cube 1 x 400g tin of tomatoes ½ x 400g tin of coconut milk 200g baby spinach 1 bunch of fresh coriander Method Heat 1 tbsp of oil in a large pan, add the lamb, spices, and curry powder, cook gently for 15 mins. Peel and finely slice the ginger, garlic, and onions. Add the sliced ingredients and curry leaves to the pan, then cook for a further 10 mins. Tip in the rinsed chickpeas, then crumble in the stock cube, add the tomatoes and 1 tin’s worth of hot water. Season lightly with sea salt and black pepper, then slowly bring to the boil. Cover with a lid, reduce the heat to low, and simmer gently for 1 hour 30 minutes, or until the lamb is tender and the sauce has thickened and reduced, occasionally stirring and scraping any bits from the bottom of the pan. Add the coconut milk and spinach to the pan, stir well, then bring just back to the boil. Have a taste and season to perfection, then tear the coriander leaves over the top. Delicious with cauliflower or wild rice – yum!

Diabetes is a serious chronic medical condition that has a significant impact on the lives of almost half a billion people worldwide (1). This article will attempt to give an outline of diabetes, highlighting the various causes, exploring its diverse types and contemplating the importance of increasing our awareness of this debilitating condition. Diabetes is more than just a medical ailment, it presents a daily challenge for those affected, influencing every decision, meal, and activity. By addressing the various aspects of diabetes, patients can be empowered to manage their own health, while being offered support to deal with the condition and collaboratively striving for a future where diabetes is better understood, more effectively controlled, and ultimately prevented. What is Diabetes? Simply put, diabetes is an issue with the regulation of glucose. So, what is glucose? Glucose is a sugar molecule that functions as our main source of energy. It is also responsible for numerous other functions, including the regulation of blood sugar. When we eat carbohydrates, our digestive systems break down the complex sugars contained in them into simpler molecules, such as glucose. Once absorbed into the body, glucose creates a temporary increase in blood sugar levels. The amount of sugar in the blood is regulated by a hormone called insulin. Insulin is created in your pancreas and regulates blood sugar by allowing various cells throughout your body to absorb glucose molecules to store as energy, thus lowering the amount of glucose that is circulating in the blood. This process is known as glucose homeostasis. In the case of diabetics, the amount of glucose being absorbed is no longer able to be regulated, leading to an excess amount of glucose in the bloodstream. This can lead to long-term health problems, including heart disease, vision loss, and kidney disease. Types of Diabetes While it is true that diabetes is always related to a breakdown in glucose regulation, there are different ways this can happen, leading to multiple types of diabetes, which we will look at in turn: Type-1 diabetes is an autoimmune condition where the body's immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas, leading to a deficiency. Type-1 diabetes has a strong genetic element and, once activated, can be managed but not cured. The condition is often diagnosed in childhood or adolescence and requires lifelong treatment with insulin therapy. Type-2 diabetes is often associated with insulin resistance. When cells become insulin resistant, they stop absorbing glucose, which then builds up in the bloodstream, causing the pancreas to produce more insulin. This can result in high levels of insulin (hyperinsulinemia). Over time, the pancreas struggles to keep up with this increased demand and actually begins to produce less insulin, compounding the problem. Gestational diabetes: Some women develop diabetes during pregnancy, due to the hormonal changes taking place. This usually resolves after childbirth. However, this can indicate a risk of developing Type 2 diabetes later in life. Preventing Type-2 Diabetes While the current thinking is that environmental triggers, such as viral infections, play a part in the onset of type-1 diabetes, these triggers are not well understood (2). For this reason, I will focus on type-2 diabetes when discussing prevention. Although Type 2 diabetes is becoming more and more prevalent worldwide, there is a large element of its onset that is related to lifestyle and so there are steps that can be taken to prevent its onset. Below are some lifestyle adjustments you can make now to help prevent the onset of type-2 diabetes, however, if you feel that you may be at risk, it is important to speak to your doctor to obtain a professional assessment. Maintain a healthy weight: Excess weight has been shown to significantly increase the risk of developing diabetes and even a 5-10% decrease can make a big difference to your health (3). Maintaining a healthy weight has numerous other benefits so taking the time to address this could literally save your life. While there are some factors of weight gain that are out of our control, exercise and a healthy diet are the areas that you can really become proactive in your own healthcare. Eat a balanced diet: Prioritise whole grains, vegetables, fruits, lean proteins, and healthy fats to control blood sugar levels. Limit or avoid foods high in sugar and refined carbohydrates to prevent rapid spikes in blood sugar. Studies have found that following a Mediterranean diet can lead to a significant reduction in many of the risk factors for developing type-2 diabetes (4). You can learn more about the Mediterranean diet in this article on my website. Portion control: Be mindful of portion sizes to help prevent over-eating, weight gain and blood sugar spikes. Using small plates and paying attention to hunger and fullness cues can assist in portion control. If you do feel you want a second helping, wait some time before going for more. It takes about 20 minutes for the signal that you have eaten enough to get to the brain. Reflect on whether you are going for more for the delicious taste or for hunger. If you do go for seconds, leave out the carbohydrates and go rather for a little more protein, healthy, fats, and vegetables. The image above gives a rough idea of how you can proportion the food groups on your plate. Limit sugar and processed foods: Reduce consumption of sugary drinks, high-sugar foods, sweets, refined carbs, and heavily processed foods to mitigate the risk of insulin resistance. Stay hydrated: Drinking ample water is crucial for overall health and helps regulate blood sugar levels while controlling appetite. Manage stress: chronic stress causes cortisol levels to rise, which in turn can increase blood glucose levels (5). Find healthy stress management strategies, such as exercise, meditation, yoga, or engaging in hobbies. Managing Type 2 Diabetes While type-1 diabetes can be effectively managed with careful medication from a qualified doctor, type-2 can often be managed and even put into remission with lifestyle adjustments (6). So even if you have already been diagnosed, making some basic changes to your lifestyle can help turn your diabetes around, while also benefiting your health in numerous other ways. Here are some ways that you can begin to manage type-2 diabetes. Monitor blood sugar: Regularly check blood sugar levels as advised by healthcare providers to understand how food, activities and medications affect your blood sugar levels. Even better, invest in your own blood sugar monitor (such as a Zoe continuous glucose monitor) to help you understand how you are responding to food, exercise, stress, and sleep. This will give unique insights into your glucose levels in real time. Healthy eating: Focus on a balanced diet and consider collaborating with a nutritional therapist or registered dietitian to develop a tailored meal plan that meets your specific needs and helps stabilise blood sugar levels. Please do get in touch if you would like to discuss this further. Regular physical activity: Engage in consistent, daily, physical activity, like walking, swimming, cycling, etc., to control blood sugar and enhance overall health. Nutrients that Help Manage Diabetes and Blood Sugar While medication and lifestyle changes are fundamental for managing diabetes, certain vitamins and minerals can play a supportive role in helping control blood sugar and reduce the risk of diabetes-related complications. The following are some of the key vitamins and minerals that can assist in the management of diabetes and blood sugar: Vitamin D: Vitamin D is renowned for its contribution to bone health, and it also plays a pivotal role in regulating blood sugar. Studies indicate that a deficiency in vitamin D is linked to a higher likelihood of developing Type 2 diabetes (7). The prevailing belief is that vitamin D enhances the body’s responsiveness to insulin, thereby aiding in the control of blood sugar levels. To maintain adequate Vitamin D levels, it is advisable to seek daily exposure to sunlight, incorporate fatty fish such as salmon and mackerel into the diet, and consider supplements with the advice of a healthcare professional. You can learn more about the benefits of vitamin D here. Vitamin B complex: A Vitamin B complex includes other important B vitamins such as B1 (thiamine), B3 (niacin) and B6 (pyridoxine), recognised for their vital role in metabolism and each contributing to stable blood sugar levels. These vitamins can be found in foods, such as whole grains, lean meats, fish, and vegetables. This article lays out the important role that B vitamins play in your health. Magnesium: Magnesium plays a vital role in various physiological processes, including the metabolism of glucose. It enhances the effectiveness of insulin and potentially improves the body’s insulin response. Given that many individuals with diabetes may have insufficient magnesium levels, it is important to incorporate magnesium-rich foods, such as spinach, nuts, seeds, and whole grains into your diet. I discuss magnesium in more detail here. Zinc: Zinc is another essential mineral that contributes to insulin production and storage. It plays a crucial role in maintaining the proper function of beta cells in the pancreas, responsible for insulin release. To support blood sugar control, consider including zinc-rich foods, like lean meat, poultry, seafood, and whole grains in your diet. Cinnamon: Cinnamon, while not classified as a vitamin or mineral, is a spice that has gained attention for its potential in regulating blood sugar. Some studies suggest that cinnamon may enhance insulin sensitivity and lower blood sugar levels (8). Easily integrated into your diet, it can be sprinkled on oatmeal or added to a morning smoothie. However, it is important to consume it in moderation, as individual responses may vary. In Conclusion Although vitamins and minerals can play a supportive role in diabetes management, they are not substitutes for medication or lifestyle adjustments. The foundation of diabetes care should still involve a balanced diet, regular physical activity and guidance from healthcare professionals. Before introducing supplements or making significant dietary changes, consult a healthcare provider, as individual needs and responses can differ. Collaborating with healthcare professionals allows individuals with diabetes to effectively leverage, the benefits of nutrients for improved blood, sugar, control, and overall well-being. Look out for the next article on my website which will explain insulin resistance, discuss some of the causes and suggest several strategies to increase insulin sensitivity.

Christmas doesn't have to be the time of year that your health goes out the window! These tasty mince pies are gluten-free and use coconut palm sugar, rather than refined sugar. I also use almond flour for the pastry, which is low in carbohydrates and actually supports heart-health and blood-sugar management. There's no more satisying way to look after your family's nutrition than when they don't even notice the difference, and these mince pies will be a hit every time! Prep time: 25 mins Makes 25 Ingredients For the filling: 1 large apple, like Braeburn, Gala 75g raisins 75g golden sultanas 75g currants 65g dried, unsweetened cranberries 60g other dried fruit (sour cherries, blueberries, mango, apricots – dried but unsweetened) Zest and juice of an orange 50g coconut palm sugar 4 tbsp organic butter, cubed ½ tsp cinnamon ½ tsp ground nutmeg 1 tbsp brandy (optional) For the pastry: 150g of almond flour/ground almonds 75g of coconut flour 1 tbsp coconut palm sugar ½ tsp baking soda ½ tsp sea salt zest of an orange 115g butter, frozen (plus a little extra for greasing) 1 egg, lightly whisked Method Preheat the oven to 175˚C, then put the almond and coconut flours in a bowl with the sugar, baking soda and salt. Stir in the orange zest. Grate the frozen butter into the flour and mix together with your fingers till a crumb forms. Stir in the egg and bring together the mix with your hands to form a dough. Divide the dough in half; wrap each in film and place in the fridge for 1 hour (or overnight). Grease the moulds of a muffin pan with a little butter. Remove the dough from the fridge and place between 2 sheets of baking/ greaseproof paper. Roll with a rolling pin to flatten out the dough until it is pie-crust thin. To make the filling: Put all of the filling ingredients (other than the brandy) into a large saucepan over medium heat and stir. When the butter is fully melted, turn the heat to low, cover and cook for 15 minutes, stirring often. Take the saucepan off the heat and stir through a tablespoon of brandy, then decant into sterilized glass jars. Leave to cool with the lid slightly ajar, then secure tightly and store until required. Using a biscuit cutter (or an upturned jam jar – needs to be about 8cm diameter), cut out 25 circles and lightly press into the muffin pan moulds. The pastry can be tricky to work with, as there is no gluten holding it together. Be patient. If the pastry splits just push it back together with your fingers and use any pastry scraps to fix it up. Fill up each pie mould with a heaped teaspoon of mincemeat. Using the remainder of the dough, cut out 25 stars to top each pie. Bake in the oven for 12 minutes. Leave to cool in the tins, before gently easing them out. Don’t be tempted to remove from the tin when they come out of the oven – they WILL fall apart if you do this! Serve and enjoy!

Cholesterol has in recent years become something of a villain in the public consciousness. Numerous foods and dietary products are advertised as ‘low fat’, giving the impression that low fat options are a healthier choice. However, manufacturers often replace the fat with sugar to preserve the flavour, putting the consumer at risk of a whole new set of health concerns. As with so many things, the truth about fat and cholesterol is much more nuanced. Did you know, for example, that about 80% of cholesterol is made in the liver, in response to the body's demand for it? Did you know that cholesterol is needed to make hormones such as the stress hormone cortisol? So it's easy to see how being stressed for long periods of time can lead to higher levels of blood cholesterol. This article will take a deeper look at the cholesterol conundrum and other important lipid markers to give a clearer understanding of cholesterol and heart health. Understanding Cholesterol Cholesterol is a fat-like substance that is essential for aiding various bodily functions, including the production of steroid hormones, increasing cell membrane viscosity, vitamin D production (we need cholesterol in our skin cells to make vitamin D from the sun), and so much more. So why the taxi image above? Cholesterol is a fat-soluble molecule and therefore insoluble in water. To get from the liver to where it is needed in the body, it must be transported by proteins called lipoproteins (i.e. fat carrying proteins). The analogy therefore is that lipoproteins are similar to taxis, shuttling lipids (such as cholesterol) from one part of the body to another. You may be familiar with the two primary types of lipoproteins - low-density lipoproteins (LDL) and high-density lipoproteins (HDL). The important thing to understand here is that HDL and LDL do not only carry cholesterol around the body, but many other lipids as well, such as triglycerides. If a person has high levels of LDLs, why therefore always blame cholesterol when the 'passengers' in the 'taxis' may well be other lipids such as triglycerides, likely due to eating a high carb diet? It is very important to realise that all cholesterol molecules are identical in structure so there is no such thing as good or bad cholesterol. It is rather the cholesterol-carrying molecules, LDL and HDL, that are referred to as 'bad' and 'good' cholesterol. However, although LDL is often labelled 'bad', and HDL is referred to as 'good,' this is also a huge over-simplification. Both play an important role. The size and number of the particles, together with other factors such as inflammation and oxidative stress, contribute to overall cardiovascular risk. The issue occurs when levels of the smaller LDL particles (as LDL particles do vary in size and density) become elevated. These smaller particles are thought to more easily penetrate the arterial wall, where they can contribute to the formation of plaques, which can cause blockages and increase the risk of various illnesses such as cardiovascular disease. If you would like to learn more about the specific roles of the different cholesterol 'taxis', these articles on my website, here and here, go into much more depth. For now, we are going to focus on strategies for maintaining healthy cholesterol levels in your body. Please remember that these strategies are intended to complement the advice of your doctor and should not be considered as a replacement for professional medical advice. If you have elevated levels of LDL, it is important to have a test that checks the size of the LDL particles as the smaller the LDL particle, the higher your risk of cardiovascular disease. Likewise, if there is a family history of cardiovascular disease, it is important to check your levels of another lipoprotein called Lp(a). The particular characteristic of this lipoprotein is that it is 'sticky.' The "sticky" nature of Lp(a) is thought to contribute to the development of atherosclerosis as it more easily sticks to arterial walls, leading to the build-up of plaque. High levels of Lp(a) are influenced by genetic factors, and individuals with a family history of elevated Lp(a) may be at a higher risk of cardiovascular disease. Dietary Approaches to Managing Cholesterol It would be perfectly logical to assume that the most effective way to use your diet to lower cholesterol is to eat less cholesterol. However, our current understanding of cholesterol suggests that dietary cholesterol (the cholesterol that is present in the food we eat) has very little impact on our actual blood cholesterol levels (1, 2). Luckily, there are plenty of other dietary tweaks you can make that can help your body to manage cholesterol. INCREASE DIETARY FIBRE: Dietary fibre, also known as 'roughage', is the part of plant-based foods your body can't digest or absorb. Fibre acts like a sponge in the digestive tract, absorbing LDL and preventing it from becoming clogged. Foods rich in soluble dietary fibre include oats, barley, beans, lentils, fruits, and vegetables. LIMIT SATURATED AND TRANS FATS: Saturated fats are found in red meat, full-fat dairy products, and some oils such as coconut oil. While saturated fats play a role in your health, too much can lead to raised levels of LDL. Those with a family history of cardiovascular disease should limit saturated fats in their diet. Trans fats, often used in processed foods to extend shelf life, are particularly harmful and have no nutritional benefit. They are found in foods like chips (fries), pizzas, margarine and biscuits (cookies). They should be avoided as much as possible as they can raise LDL levels while lowering HDL. CONSUME OMEGA-3 FATTY ACIDS: These fats are essential for heart health. They can help lower blood pressure and reduce the risk of blood clots. Foods rich in omega-3s include fatty fish like salmon, mackerel, sardines, and flaxseeds. EAT MORE NUTS AND SEEDS: Almonds, walnuts, and chia seeds, among others, have been shown to lower LDL cholesterol levels (3). However, ensure they're consumed in their natural form, without added salts or sugars. MODERATE YOUR ALCOHOL: Some studies suggest that moderate alcohol consumption can actually increase HDL, while lowering LDL, suggesting a potential benefit and a reduction in the risk of heart disease (4). However, the mechanism behind this is still poorly understood and the other potential risks associated with drinking alcohol should not be overlooked. Always stay within the recommended daily intake of alcohol units and try to avoid binge drinking. EMBRACE PLANT STEROLS AND STANOLS: Stanols are cholesterol-like compounds found in breads and cereals, seeds, nuts, legumes, and fruits and vegetables. Eating around 2g per day can help to reduce LDL by as much as 12% (5). To give you an idea of how much this is, a typical healthy diet might contain around 200mg of stanols and sterols, so you would need to eat a lot to make a difference. Luckily, certain foods such as spreads, milk and yoghurt are often fortified by the manufacturers and can provide the full 2g in one serving, so it is worth looking out for these when you shop. Lifestyle Factors and Cholesterol Management While tackling your diet should be the first step towards managing cholesterol, other lifestyle factors play a crucial role. As with the nutrition tips above, many of these can help you to avoid numerous other health conditions so even if your cholesterol is at an ideal level, your body will thank you for making some of these adjustments: PHYSICAL ACTIVITY: Engaging in moderate exercise can help control your cholesterol. This happens in a number of ways. Exercise is thought to raise levels of HDL, while lowering LDL. It also lowers levels of triglycerides, which can combine with LDL to increase the risk of coronary heart disease. Exercise can help improve insulin sensitivity, which is good because better insulin sensitivity can help to raise your HDL levels. Aim for at least 30 minutes of physical activity most days of the week. Both aerobic and weight-training exercises can help with cholesterol and each works in a different way so ideally you can implement both in your weekly workouts. AVOID SMOKING: Smoking can lower HDL cholesterol and damage blood vessels, making them more susceptible to accumulation of fatty deposits. It can also cause a buildup of plaque in the arteries, making LDL more likely to become trapped. Much of the damage is reversible and quitting smoking can lead to raised HDL levels within weeks or months, while your risk of coronary heart disease will also drop within a year. MAINTAIN A HEALTHY WEIGHT: Being overweight or obese can increase LDL, while reducing HDL. Even losing a small amount of weight can help lower LDL and total cholesterol levels, as well as bring numerous other health benefits. Understanding the Microbiome and Cholesterol The microbiome consists of trillions of bacteria that exist in the gut. You can learn about the intricate and essential role of the microbiome in this article. The link between your microbiome and cholesterol is only just beginning to emerge, but research is suggesting that cholesterol metabolism may be controlled by the microbiome. Foods that nourish the gut, such as prebiotics and probiotics, might indirectly assist in managing cholesterol. Fermented foods like kefir, yoghurt, sauerkraut, and kimchi can be beneficial for supporting your microbiome. As this is a relatively new area of research, many of the potential benefits are speculative and need further testing but the established benefits of a healthy gut are so numerous that it is worth taking steps now to develop a strong microbiome. Stress and Cholesterol Chronic stress can adversely affect cholesterol levels. Stress causes the body to produce excess energy, breaking down stored fat and cholesterol, which then enter the bloodstream. In addition, as most of the cholesterol in our body is produced by the liver and as cholesterol is required to produce stress hormones, during times of stress the body often produces higher levels of cholesterol in response to the need for it. While we can never remove all the stressors from our lives, finding strategies for limiting them, while learning to manage the unavoidable bits can have a positive impact on your cholesterol. This article takes a close look at the role stress plays in your body and the techniques you can use to limit it.