Allergies are the over reaction of the immune system to non-harmful substances. There is often an increase in histamine levels due to poor gut function which stimulates the immune mast cells respond and cause symptoms such as eczema, asthma, difficulty breathing and swelling. Allergies can be to anything including foods, pollen, chemicals and animals.
Eat a nutrient rich diet including 7 portions of vegetables and 2 fruits per day. It should contain 2 portions of quercetin rich foods per day from leeks, apples, onions and garlic. This will get you on your way to consuming many of the nutrients you need for a normal immune system.
De-stress. Stress is a major cause of immune dysregulation. This is because stress affects the gut and allergies and problems with immunity always start in the gut. The cells in the gut wall usually move apart with stress, allowing small food particles to enter the blood stream and activate the immune system.
Keep a food diary. Even if the allergen is environmental such as to pollen or dust mites, there may be dietary allergens which intensifies your reaction.
Candida is a type of yeast that naturally exists within the body. People often experience symptoms associated with a candida overgrowth such as thrush, athletes food, dandruff, fungal nail infection and generally feeling unwell. Candida only usually causes a problem when our immune system is decreased and it is allowed to proliferate.
Balance blood sugars. This means eating protein and carbohydrates every 2.5 to 3 hours and cut out all refined carbohydrates to avoid blood sugar dips and peaks. When we have blood sugar spikes, our immune system is compromised and this allows candida the opportunity to grow uncontrollably. When we have blood sugar dips, our body releases the stress hormone which also decreases immune function.
Consume a nutrient rich diet including 7 portions of vegetables and 2 low sugar fruits per day. This will provide many nutrients needed for the immune system such as vitamin C, copper, folate and vitamin B6. This will also contain fibre which may help with elimination and the removal of dead yeast.
De-stress. Stress is a major immune system depressor and needs to be actively managed. Activates such as meditation, massages and walking in nature may help immensely. You will also need to address the direct cause of stress.
Cholesterol is a fatty substance that is produced by the liver and is absorbed from the diet. It is used to make hormones and has many other functions in the body. When cholesterol levels become too high however, it increases your risk of cardiovascular disease. There are 2 types of cholesterol, LDL (bad cholesterol) and HDL (good cholesterol)
Increase fibre in the diet. This helps to trap bile and move it out of the body. Your body needs to then make more bile out of cholesterol which reduces the cholesterol stored in your body
Eat a nutrient rich diet consisting of 7 portions of vegetables and 2 fruits per day. Protein such as lean poultry, beans and lentils are required and limits your cholesterol intake.
Include healthy fats such as cold pressed olive oil (containing oleic acid) which contributes towards the maintenance of normal blood cholesterol levels when healthy oils are in the place of saturated fats. Other cold pressed oils such as flax oil, pumpkin seed oil and hemp oil which are all poly unsaturated oil which contributes to the maintenance of normal blood cholesterol levels.
Consume flax seeds, chia seeds, hemp seed and their oils. They contain Alpha-linolenic acid (ALA) which contributes to the maintenance of normal blood cholesterol levels.
Consume whole rolled oats daily. They contain beta glucans which have been shown to lower/reduce blood cholesterol.
Colds and flu can strike at any time, however particularly in the winter. This is known as flu season, however flu is not a season – it is an inability of our body to deal with the lower fruit (vitamin C) consumption, the reduction in exercise, sunlight and fresh air and the increase in sugar consumptions and stress.
Eat a nutrient rich diet consisting of 7 portions of vegetables and 2 fruits per day. This will help to provide nutrition such as vitamin C and Zinc which are needed for the immune system. We also need a good supply of protein and healthy fats.
Get out in nature. When we are out in nature we come into contact with plant chemicals call phytoncides. They phytoncides stimulate our immune system and make us more resistant to colds and flu.
De-stress. Stress is a major immune system depressor and coping mechanisms need to be put into place. Schedule in a minimum of 30 minutes of relaxation time per day.
Cleaning out your body can be beneficial to health. Every day we get exposed to many toxins which if we do not remove from our body, get stored in our body tissues. Once in our tissues, they can affect the way in which our body works, such as interfering with the energy production cycle. Many overweight people struggle to lose weight because of an excess of stored toxins in fat cells, and it is only when we clear these toxins, they allow us to lose weight.
Decrease exposure to environmental toxins. This means filtering your water, eating organic food, using glass or ceramic cookware and food storage containers and using natural cosmetics and toiletries.
Consume a nutrient and fibre rich diet, which consists of 7 portions of vegetables and 2 fruits. This will provide bulk to help carry toxins that have been extracted by the liver out of the body.
Drink a minimum of 2 litres per day of purified water to help your body remove excess toxins from the body. If you are detoxing to lose weight, extra water is needed in order for your body to use fat as energy.
Exercise daily for increased blood flow to the liver. Sweating also helps your body get rid of some toxins through the skin.
70% of woman and many men suffer from digestive issues and discomfort. This can be from indigestion, acid reflux, bloating, excess gas, cramping, diarrhoea and constipation. It has a huge impact on quality of life. Fortunately, there are things that can be done.
Chew your food a minimum of 30 times. This is important to stimulate the production of HCL in order to break down food properly.
Eat smaller meals and more often. Smaller meals are easier to digest and think about food. Focus on eating and not anything else such as watching TV.
Consume a nutrient and fibre rich diet consisting of 7 portions of vegetables and 2 fruits per day. This will provide many nutrients needed for gut health, as healthy bowel movements.
Reduce sugar consumption as excess amounts encourage detrimental organisms to thrive in the gut.
40% of infertility cases are down to the female and 20% due to male and female factors. Subfertility can be a very difficult subject to deal with and have many causes.
Consume a nutrient rich diet that consists of 7 portions of vegetables per day and 2 fruits. You also need adequate protein and healthy fats. This will help provide the nutrients needed for fertility such as zinc. You also need a good supply of folate for material tissue growth.
Stop smoking. Smoking decreases the strength of the finger like projections that move the eggs along the fallopian tube. This is why smoking increases your chance of an ectopic pregnancy.
De-stress. Stress is a major cause of sub-fertility. This is because when your body is stressed, it is focused on survival and not on reproduction. Stress reviving techniques such as meditation, walking in nature and massages, as well as addressing the main causes of stress can have a massive impact.
Keep track of you cycle and not the times in which you are most fertile. Female fertility is characterised by clear vaginal mucus which stretches between your fingers, a lower position of the cervix and increased libido. Your partner needs a fresh supply of sperm, and ideally be ejaculating every 2 days. Regular sex should occur, and your optimal chance of conceive occurs when you have sex 3 times per week.
Balance blood sugars by eating protein and carbohydrates every 2.5 to 3 hours to avoid blood sugar dips and peaks. Chronically elevated blood sugar levels are a factor in PCOS and deregulated hormones which may interfere with conception.
Reduce exposure to environmental toxins. Environmental toxins such as BPA mimic hormones in the body and interfere with fertility. Switch to chemical free toiletries and cosmetics, switch to organic food and use glass, stainless steel or ceramic cookware and food storage containers.
Hair skin and nails are made up out of the same type of cells. These cells are flattened for skin, compressed for nails and stacked on top of each other for hair. They are all fast growing cells and need a good supply of nutrition to be healthy.
Eat a nutrient rich diet consisting of 7 portions of vegetables and 2 fruits per day. This will help to provide nutrition needed for the creation of hair, skin and nail cells. We also need a good supply of protein and healthy fats.
Exercise helps to increase blood flow to the skin and scalp which increases the nutrients that are available for hair skin and nails. Exercise also increases blood flow to the liver which aids with detoxification and preventing the release of toxins from the skin.
Use natural cosmetics and toiletries which are nourishing to the skin. The average female puts around 500 different chemicals on her skin hair and nails per day which is detrimental.
Increase fibre. This helps to remove toxins out of the body before they can get reabsorbed and released onto the skin. Ensure that all of your grains are whole grains.
Infertility in due to 40% of men and a 20% combination of both men and woman. It is mainly down to low sperm count and dysfunctional sperm and the cause can be multifactorial.
Consume a nutrient rich diet including 7 portions of vegetables per day and 2 fruits. You also need adequate protein and healthy fats daily. This will contain many nutrients such as zinc and selenium, which contribute to fertility.
Stop smoking. Smoking decreases sperm count and decrease quality of sperm and should be stopped.
Reduce stress. Stress has a major impact on fertility, and many couples conceive when on holiday due to stress being dramatically decreased. When our body is stressed, reproduction is not a focus priority.
Ejaculate every 2 days. To maximise your chance of conception and to ensure a fresh supply of sperm.
Decreased memory and concentration are common complaints; however fortunately, there are a few things that can help.
Eat a nutrient rich diet consisting of 7 portions of vegetables and fruits which will provide many nutrients which are needed to support brain health. Healthy fats and adequate protein are also needed.
Balance blood sugars by eating complex carbohydrates and protein every 2.5 to 3 hours. This helps to avoid peaks and dips and ensure a steady supply of glucose to the brain.
Exercise helps to increase blood flow to the brain which increases nutrition and oxygen to the brain cells.
Practice makes perfect. Maths games and puzzles, playing a musical instrument and taking a dance class can increase your memory and concentration significantly. They stimulate the part of your brain for memory and concentration and make new connections in the brain cells.
Meditation can improve concentration and give the mind a sense of calm. Try 5 minutes per day building up to 20 minutes per day.
Stay hydrated. Water contributes towards normal brain function and cognition. You may find it beneficial to hydrate with coconut water or electrolyte solution.
The menopause is the age related absence of menstruation in females. Most of the unpleasant symptoms that accompany this life stage happen in peri menopause which starts around 2 years before the complete absence of menstruation. There are many symptoms of menopause such as hot flushes, low moods, fatigue, insomnia and aching muscles. These symptoms are due to the sharp drop in oestrogen and progesterone.
Consume a diet rich in phytoestrogens such as chickpeas, sesame and beans. Phytoestrogens have a similar structure to oestrogens and act on cell receptors in place of oestrogens.
Balance blood sugars by eating complex carbohydrates and protein every 2.5 to 3 hours. This helps to avoid peaks and dips which negatively influences the adrenal glands. There is a close relationship between the adrenal glands and menopause symptoms, because when the ovaries fail to secrete oestrogen, the adrenal glands take over and start to produce a small amount of oestrogen, which dampens down menopausal symptoms.
Relaxation is also really important to nourish your adrenal glands. Try walking in nature, massages, hot baths and meditation.
Exercise is essential to support bone health and weight bearing exercise my help to reduce menopause related bone loss.
Migraines are severe headaches which affect a large proportion of the population. The eyes may be affected and they may also be accompanied with nausea. A visit to the doctor is essential prior to taking supplements.
Look for trigger foods. They are often foods such as chocolate, spices, sulphates, wheat and dairy, however could be many other foods. The easiest way to find trigger foods is to keep a food diary or take a food intolerance test.
Reduce stress. Stress is a major trigger of migraines and also has many other health implications. Address the main causes of stress in your life, as well as taking active stress relieving measures such as meditation, hot bathes and walking in nature.
Eat a nutrient rich diet contains 7 portions of vegetables and 2 fruits per day. You also need good quality protein and healthy fats. This will provide some nutrients needed for nervous health and the health of the brain.
Balance blood sugars. This means eating protein and carbohydrates every 2.5 to 3 hours to avoid blood sugar dips and peaks. Migraines can be triggered by blood sugar dips, so these need to be managed.
There can be many causes of low mood, mood swings and other mood disorders. These can be stress, hormonal factors, poor brain chemistry and poor gut health. The brain is made from nervous tissue, so supporting nerve health will impact on mood.
Consume a nutrient rich diet which consists of adequate protein, essential fats, 7 portions of vegetables and 2 fruits per day. This will provide the nutrients that you need for the production of neurotransmitters which regulate mood.
Get adequate sleep! This is very important for maintaining good moods. Meditation can also be useful in regulating mood and having a positive outlook.
Exercise releases endorphins which enhance mood. Regular exercise also increases blood flow to the brain which increases nutrient and oxygen supply to the brain cells.
Osteoarthritis is simply the wear and tear of the cartilage in the joint. The cartilage provides protection for the bones and helps to absorb shock. Osteoarthritis causes pain, inflammation and stiffness.
Consume an anti-inflammatory diet consisting of 7 portions of vegetables per day and 2 fruits. Eliminate refined sugars from the diet, and limit white potatoes, ball peppers, rhubarb, raw tomatoes and aubergines.
Balance blood sugars by eating complex carbohydrates and protein every 2.5 to 3 hours. This helps to avoid peaks and dips which can trigger inflammation.
Bone broth is a rich source of nutrients that provide many amino acids and nutrients for cartilage and joints.
Pregnancy is a demanding time of the mother’s body. A pregnant woman needs to correct nutrition to support herself and her rapidly growing baby.
Eat a nutrient rich diet. This includes 7 portions of organic vegetables per day and 2 fruits. All grains should be whole grains for the extra nutrition and fibre, and good levels of protein and healthy fats should be included.
Relax. Relaxed mothers give birth to more relaxed babies.
Reduce your chemical exposure. Switch to chemical free toiletries and cosmetics. Anything that goes on your skin goes in your skin, and into the blood which supplies your baby with nutrition.
Poor sleep and insomnia affects a large percentage of the population and can dramatically affect quality of life and health status.
Get into a regular sleep pattern. This sets your body’s natural rhythm and helps you achieve better sleep.
Switch off all electrical appliances and dim the lights for a minimum of 30 minutes before bedtime. The lighting prevents our body from producing the sleep hormone melatonin.
Consume a nutrient rich diet. A diet rich in protein and essential fats is needed to provide the ingredients for the production of sleep hormones.
Meditate for 20 minutes before bed. This helps the mind to relax and for you to process thoughts effectively. Essential oils may also be beneficial for relaxation.
During sporting activities, our performance greatly depends on our ability to focus, control our bodies and produce energy and have to muscle tone in order to carry out certain movements. When we are lacking in any of these, our performance is impaired and frustration may set in. Different goals means different protocols, however, the basics are the same.
Ensure adequate protein consumption. Protein is required for the creation and maintenance of muscle mass so a deficiency can seriously impair performance. Too much protein on the other hand can cause too much stress on the kidneys so it is important to get it right. 1.1g to 1.4g of protein per kg of body weight is recommended for exercising adults; however this can again be tailored to your exercise type and duration.
Ensure adequate carbohydrate consumption. This is essential for ensuring that there is enough sugar stores in your muscles to power you along. Carbohydrate intake can be tailored to your gain/ weight loss goals.
Ensure a nutrient rich diet. Nutrients such as magnesium, calcium, B1, B3, B5, B6, B12 and vitamin C are all needed for the production of energy, so a diet containing 7 portions or vegetables and 2-3 fruits per day will go a long way to helping you achieve a high nutrient intake.
Hydrate. Even a small amount of dehydration can affect performance and motivation. Proper hydration takes a couple of days, so it is important to ensure adequate hydration even on rest days.
Practice timings! Timings of carbohydrate and supplement intake can make a huge difference. It is important to get these timings well practiced before an event.
Excess stress is a major problem for people in the UK, and many health conditions and days taken off work are simply due to stress. Humans are designed to deal with short bursts of stress and not with the chronic stress that we see in today’s society.
Meditation is a powerful tool in helping us to cope with stress. A regular routine of 20 minutes of meditation per day can be effective.
Consume a nutrient rich diet which consists of 7 portions of vegetables per day and 2 fruits, adequate protein and healthy fats. This will provide the basic nutrients to support your body through stressful times.
Balance blood sugars. This means eating complex carbohydrates and protein every 2.5 to 3 hours. This helps to prevent blood sugar dips and highs and supports the adrenal glands – the glands that produce stress hormones.
Urinary tract infections (UTIs), affect woman more than men, but can be troublesome for both. The causative bacteria is usually E.coli that has spread from the anus and causes pain, irritation and the need for frequent urination. Any UTI should be checked out by your doctor.
Decrease excess dietary sugar as this decreases the ability of the immune system and allows an infection to thrive. Focus on consuming whole unprocessed foods.
Consume a nutrient rich diet with 7 portions of vegetables per day and 2 fruits. Also include good quality protein and healthy fats. This should provide you with nutrients such as vitamin A, C, and D which are needed for the immune system.
Wipe front to back ladies! This is essential to prevent the spread of bacteria from the anus to the urethra.
Urinate after sex. This is important as urine helps to wash out any bacteria that may have entered the urethra during sex.
Hydrate. A minimum of 2 litres of water per day is advised to help keep the flow of liquid moving through the bladder.
Obesity and being over-weight may have many causes. Excess calories in verses calories out is one factor, as well as binge eating, sugar cravings, low thyroid function and genetic factors may be present.
Balance blood sugars by eating complex carbohydrates and protein every two and a half to three hours. This prevents spikes and dips in blood glucose which helps to prevent sugar cravings and helps to maintain energy throughout the day helping you become more active.
Ensure that you diet consist of 7 portions of vegetables and 2 low sugar fruits daily. Combine this with whole grains for a low calorie, nutrient dense diet. The fibre in these foods provide bulk which may help to make you feel fuller for longer.
Exercise is important for burning calories, as well as building lean muscle mass, which then increases the rate in which you burn calories in your day to day life.