• Autoimmune diseases/ Celiac/ Coeliac/ Gluten/ NCGS/ Non Celiac Gluten Sensitivity

    Celiac or NCGS is there a difference?

    Celiac or NCGS

    Celiac or NCGS is there a difference? Celiac (Coeliac in UK and Ireland) disease and the connection with wheat has been known about since the 1940’s and with gluten since 1952. Celiac disease is caused in genetically predisposed people by a reaction to a gluten protein called gliadin which can be found in wheat, barley, rye, spelt, durum, Kamut and triticale with some people also reacting to oats. Celiac Disease can vary from mild to severe usually showing destruction of the gut lining and is an Autoimmune disease.

    Despite nearly 65 years of knowledge it is poorly diagnosed across all age groups and it is estimated that less than a quarter of people are diagnosed. To confirm diagnosis raised antibodies (IgA) and destruction of the villi in the gut lining have to be demonstrated. Certain populations have a higher incidence, the populations of Ireland and Italy appear to and also people with Downs Syndrome have an increased risk .  Celiac disease is associated with a multitude of other chronic medical conditions, many of which are Autoimmune disorders and also some neurological disorders.

    NCGS – Non Celiac Gluten Sensitivity was originally described in the 1980’s and only since 2010 has been included in the spectrum of gluten related disorders. It is also associated with Autoimmune disorders and neurological disorders where no small bowel disease has been discovered.

    It is known that there may be a genetic predisposition but that a trigger such as surgery, infection, pregnancy and emotional stress can trigger symptoms of Celiac disease and NCGS.

    The varied symptoms are common to both and can be:-

    • Digestive issues, bloating, abdominal pain, gas, persistent constipation (a common sign of gluten intolerance in children), diarrhoea or symptoms of Irritable Bowel Syndrome.
    • Chronic fatigue, Brain fog and feeling tired after meals that contain gluten
    • Joint and muscle pains, Fibromyalgia
    • Tingling in the hands and feet and/or arm or leg numbness (Peripheral neuropathy)
    • Keratosis Pilaris – better known as ‘chicken skin’ on the backs of the arms or on the thighs
    • Frequent headaches
    • Dizziness and unsteadiness
    • Frequent infections
    • Autoimmune diseases – frequently more than one
    • Dermatitis or Eczema
    • Allergies, Asthma,  Rhinitis and approx. 35% also react to the dairy protein (Casein) and some to Lactose
    • Anxiety
    • Depression
    • Anaemia, Folate deficiency
    • Eating disorders
    • ADHD
    • Ataxia (lack of voluntary muscle movements)
    • Autism
    • Schizophrenia

    Approximately 35% of people who have intolerance to Gluten also have intolerance to Dairy protein(Casein) and/or Dairy sugar (Lactose) and 20% also have other, IgE allergies to foods, metals, animal hair or inhalants.

    I was born around the time they discovered that Gluten was a problem for some people.

    In my childhood I suffered from

    • Persistent Constipation
    • Dizziness
    • Brain fog, lack of concentration
    • feeling tired and easily out of breath
    • bloating and stomach pain
    • ‘chicken skin’ on arms and legs
    • joint and muscle pain -“growing pains!”
    • frequent ear and throat infections and frequent antibiotics

    I suffered at school because of this and I remember frequently being told off or having chalk thrown at me for not paying attention, I would miss bits of important information and then try to cover it up but usually ended up being embarrassed in front of the whole class and made to feel stupid. I think if it was a child like that now I would probably be classified as being on the Autism spectrum.

    In my teenage years I still suffered from most of the above symptoms but discovered that my concentration improved with drinking coffee and taking vitamin supplements.

    In my early adult years I suffered multiple Thrush infections, Urinary tract infections, Shingles and  Glandular fever that left me with a post viral fatigue. In the 1970’s I married, had three sons (the first born with Down’s Syndrome). I had several chest infections including Pneumonia and Pleurisy. I had a Hysterectomy followed by infection and yet more antibiotics making a total of 5 courses of Antibiotics within 3 months and then I started to get severe arthritis in my hands, shoulders, neck, and sometimes knees and hips. I had trouble lifting and playing with the children, gardening and sleeping.

    I started to experiment with diet. I used pulse testing to see if I could identify any problem foods and realised that flour, beef, soy and oranges were a problem and I felt much better when I omitted them but found it  hard to stick to a diet when coping with a young family.

    Then I decided to go Vegetarian which, without wheat and meat meant that I quick quickly became anaemic so after several months I gave that up and started to include more organ meat – chicken livers, lambs liver and pate and supplementing Vitamin B Complex and multi-vitamins – felt much better with increased energy. I attempted going Gluten free a few times but usually didn’t keep to it 100%.

    I had minimal bowel symptoms. I never queried Dairy.

    In the 1980’s I became more interested in the effects of diet on health, mainly because my Mother had been diagnosed with Rheumatoid Arthritis and my Father with Angina. I completed a course in Nutritional Medicine and started taking Fulvic Acid Minerals and Antioxidants and this really improved my health and energy, I had fewer infections but I still didn’t cope with any exercise regime on top of normal daily routine.

    In early 2000 we took early retirement and moved to Spain. My physical health improved tremendously with the Mediterranean diet, Sun and exercise but then stress levels went through the roof with a progression of seriously sick relatives and friends over the period of about 6 years. During this time I had to return to living in the UK, sleep became very poor, anxiety levels were very high and I developed IBS, dry eyes and the joint and muscle pains returned.

    Finally, when trying to treat my son’s worsening eczema and Autoimmune conditions (he is the son with Down’s syndrome) we did skin allergy testing which flagged nothing. We then tried a full elimination diet and although quite difficult and with some false starts, we both started to feel better and realised that Gluten, Dairy and Soy were a problem for both of us. The Doctor suggested going back on Gluten for 6 weeks so that we could test for Celiac disease but because the improvements were so profound we felt it was something we could’t entertain – especially knowing that the tests were not always conclusive. We were both free of arthritis symptoms, energy was good and my son’s eczema was almost clear for the first time in 25 years. I had no more IBS, no more sinusitis and I had lost 7lbs in excess weight.

    SUMMARY

    So, at age 65, I know beyond any doubt that I cannot tolerate gluten, Dairy or Soy. How much better could my life have been if I had known that 60 years ago and not just 5 years ago! How much better would my Mother’s life had been by not being crippled by Rheumatoid Arthritis? How much money could be saved within our Health Service if we didn’t suffer Autoimmune diseases. That is the reason that I write this blog – in the hope that I can prevent some people going down this same route of ill health. Until we have a reliable test for Gluten Intolerance many people are at risk and do not know it.

    Am I Celiac or NCGS? – it makes no difference – if I eat Gluten or Dairy I get sick and all the symptoms come back with avengeance. My son will sometimes react, usually after eating out, by either a flare up of Eczema or severe diarrhoea and stomach pains which we can now treat quickly with an anti-diarrhoea (Collis Browne), Silicogel and L-Glutamine. My reactions are not as severe as his but on recent testing to see if I could tolerate ghee I suffered bloating and pain followed by aches and pains and feeling mentally low with depressing thoughts – luckily short lived. A Wikipedia link to Gluten-related disorders with an explanatory chart here.

    EPIDEMIC

    We appear to have an epidemic of Gluten related problems and therefore many people (some Celiacs included) are calling it a ‘FAD’ but in truth it is not a new epidemic but a breakthrough in science and a realisation that Gluten causes inflammation and in many people it leads to Autoimmune Diseases that may or may not include Celiac Disease but always involve gut damage in the form of Leaky Gut, immune system activation and raised Zonulin (a protein secreted into the gut by cells that line the gut wall). PubMed reference here by A Fasano.

    The good news is that it is reversible and you can heal your body with the right diet and supplements and become a much healthier version of yourself, at any age.  What I really want to see is better screening so that no one has to develop Autoimmune Disease in the first place. Watch this space – I think that this breakthrough is on the horizon.

     

  • Cancer Prevention

    Prevention of Cancer – choices we make…

    Cancer prevention for life

    Who doesn’t fear Cancer? We are constantly reminded that it affects more than 1:3 people and that is a terrifying statistic when applied to our friends and family and therefore we tend to push it to the back of our minds. We would like to be certain that we could prevent it and that isn’t possible as it affects everyone from the new born to the super fit but research shows us that there are lifestyle choices that can help with the prevention of Cancer and being informed and taking action lessens the fear.

    We all produce cancer cells everyday of our lives and our Immune System deals with them but various factors can overwhelm our immune system and make it much more difficult to cope. We can change aspects of our lifestyle and diet to limit our exposure to toxins, support our immune system and include natural foods, herbs and spices that we know have anti-cancer properties so here are some important choices we can make…

    STRESS. First and foremost is how we deal with stress. Major stress often weakens our immune system and precedes a diagnosis of cancer. Ongoing, chronic stress can have the same effect and becoming aware of our stress levels and learning how best to manage it is essential. Many people these days deal with stress by drinking alcohol which makes them feel relaxed for a short while but it is only like a band-aid fix and and doesn’t get to the route of the problem. It could even add to it by making you less able to cope the following day and therefore the problem can escalate. Walking in the fresh air, deep breathing, stretching, Yoga, Qi Gong, Meditation and listening to music can all be beneficial. Stress depletes your water soluble B Vitamins so taking a supplement can sometimes help. Taking a Magnesium supplement can help with relaxation and sleep. People that smoke often smoke more when stressed and obviously this is one lifestyle that is proven to cause cancer. Smoking leads to low levels of oxygen in the cells and that grey skin look that occurs with long-term smokers but there are many ways to support people once they decide that it is a threat to their health and longevity and want to kick the habit.

    DIET. Improving your diet is key to Cancer prevention. eating a variety of vegetables and fruit; including more wild fish in your diet; quality, non processed meats and offal; while avoiding sugar and processed carbohydrates (especially gluten and wheat) that disrupt your blood sugar – replace with small quantities of honey, bananas and maple syrup plus brown rice pasta and wraps and avoid all processed foods, eating freshly prepared, natural foods; avoiding all processed vegetable oils that contain trans-fats and toxins while at the same time including healthy oils and fats like Extra Virgin Olive oil, coconut oil and extra Omega 3 oils like Krill oil. These are the basic guidelines that can lead to a much healthier body that also has much less exposure to toxic chemicals, antibiotics and hormones. Sugar reduction is top priority as sugar fuels obesity, a weakened immune system , poor health and directly feeds Cancer cells( Cancer cells have approx 15 times more glucose receptors than normal cells). The amount of sugar consumed in the developed world is way beyond what our bodies require for energy or can process and that is why we are in the midst of an epidemic of Diabetes and Cancer and the only way this can be controlled is by eating much less sugar. Alcohol is also a sugar. Sugar is very addictive and cutting it out can be very difficult at first but then you adjust and just don’t want it any more, you taste other good flavours in food and just a little dark chocolate (70%+ cocoa solids) or a couple of dates can be enough for an after dinner treat. Cinnamon helps to stabilise your blood sugar so add to Paleo Pancakes, porridge oats or coffee. Getting enough chromium in your diet also helps.  Read this great article  The Sugar Conspiracy  from The Guardian.

     ALKALINITY/ACIDITY AND MINERALS. You may have read about keeping your body more alkaline as a way to prevent  Cancer but our bodies are designed to keep exactly the right acid balance in relative places in the body. By eating more quality food and more vegetables we will help the body provide the right enzymes and right acidity throughout because it is the mineral content in our diet that does that. Sufficient minerals are essential for every bodily function, cell metabolism and detoxification. There are 75 minerals that we know our bodies need but we struggle to get enough from our modern diet and therefore freshly made fruit and vegetable smoothies, varied salads and Celtic sea salt are all helpful in maintaining higher levels. I also supplement natural plant minerals with a daily Sizzling Mineral drink. These foods have special Cancer killing properties and can even detect and kill Cancer Stem cells, do not underestimate the power of natural cancer treatments. Include as many as possible into your diet, the more colour in your diet the better.

    • Yellow, orange, red and purple foods like Ginger, Carrots, Curcumin (Turmeric), Grapefruit, Cherries, Tomatoes, egg yolk, Beetroot, Saffron, purple grapes, raspberries, Blueberries.
    • Green Foods like Leafy greens, Broccoli, mint, Thyme, Basil, Oregano, Cilantro(Coriander),
    • Sulphur foods like onions, leeks, garlic, and capers
    • Mushrooms – especially Shittake and Cordeceps
    • Oils – Extra Virgin Olive oil, Cannabis Oil

    For more information on stem cell killing foods go to GreenMedInfo.

     TWO WAYS TO BOOST YOUR IMMUNE SYSTEM

    First by taking a good Probiotic. A 6 day course of Elixa Probiotic  is the strongest for adults and can get your digestive system and immune system functioning better.

    Second by reducing your exposure to chemical toxicity. We are now exposed to more chemicals everyday and many are carcinogenic while all of them have to be detoxified by our bodies in various ways, putting tremendous strain on our immune system. Just a few out of many hundreds of these toxins are Fragrance, propylene glycol(PG), talc, mineral oil (petroleum based), Parabens (a neurotoxin), Benzoic Acid, Propyl ester, Triclosan (antibacterial) carcinogenic endocrine disrupter, toluene, formaldehyde,  Sodium Laural Sulphate, Coal tar dyes, P-Penylenediamine, PEG’s, BHA in plastics such as coffee cup lids, Sunscreens Retinyl Palmitate, oxybenzone and Octyl Methoxycinnamate and heavy metals like Lead, Mercury, Cadmium, Arsnic, Nickle and Aluminium.

    Remove them from your home and personal care products as much as possible – air fresheners, spray cleaners, hand sanitisers, washing up liquids and washing powders for dishwashers and washing machines. Good non-toxic alternatives can be found in stores and on-line like Big Green Smile, www.bodykind.com, (see links to both in select category drop down list) and many others.

    Especially remove as many chemicals as possible from your personal care and beauty products as it is easy to absorb toxins through the skin. Shampoos, Conditioners, Hair Colourants and dyes, deodorants, moisturisers, baby products! Make-up like foundation, mascaras, eye-liner, eye-shadow, lipsticks; nail varnish/lacquers/ remover.

    Check out websites like www.greenpeople.co.uk and www.survarna.co.uk and www.madefromearth.com and www.koraorrganics.com in USA

    Also remove the toxins in your drinking water by filtering or if you buy water in plastic bottles keep away from the light and heat, especially in cars, better to have a glass or safe container to decant it into. Many coffee shops are now giving discount if you bring your own drink container or mug.

    Realisation of just how much we have polluted our planet and our food chain is now very evident and we need to take whatever actions we can to protect ourselves and take responsibility for our own and our childrens’ health and well-being.

    For more information on Cancer prevention and natural treatment options see The Truth about Cancer reviews and links or GreenMedInfo.com

     

  • Hypothyroidism/ Immune system - healing/ Inflammation/ Leaky Gut/ Nutritional Medicine/ Paleo Diet/ Wheat and Dairy Intolerance

    Paleo Diet Help

    Paleo Diet Help

    Thinking about trying to eat more healthily or changing your diet due to health problems? Then you will find some Paleo Diet help here – focusing on switching foods rather than just eliminating foods.

    A Paleo type diet, The Caveman Diet or Clean eating where you concentrate on natural, unprocessed  foods has been proven to help thousands of people with conditions like these – Joint pain, Rheumatoid Arthritis, Fibromyalgia, fatigue, Eczema, Psoriasis, Thyroid imbalance, Diabetes, Sinusitis, Constipation, Diarrhoea, Inflammatory Bowel Disease, Anxiety, Depression, ADHD and multiple food intolerance. All of these conditions have been linked to inflammation in the gut and production of a substance called Zonulin, leading to a condition called Leaky Gut, systemic inflammation and Autoimmune Disease. You may not even notice any gut symptoms but removing inflammatory foods and chemical sensitivities can substantially improve your health and prevent the development of Autoimmune disease which is epidemic. This type of dietary change is being used with great success by Functional Medicine Practitioners and Nutritionists and with the addition of supplements, like  L-Glutamine and good Probiotics, it is possible to reverse the condition.

    I will not go into the Paleo diet or the problems with Gluten in detail here as I have covered this in previous Posts and I just want to simplify the idea of switching to more natural foods that will help your digestive system recover and reduce inflammation in your body.

    I also often refer to what I call a Paleo approach to eating because I use the core beliefs behind Paleo but appreciate that we have evolved and that we are unique in what we can tolerate. We have to also bear in mind that it might not be the actual food that we are intolerant to but the way it has been grown , modified or what it has been sprayed with that is causing us harm. Therefore some people might find that they can tolerate potatoes, gluten free oats, rice and occasional beans and that they function better including a few more carbs in their diet, especially if they have low blood sugar or low Thyroid function. In order to reduce the inflammation you have to be cautious about the type and quality of the carbs that you eat and always keep your blood sugar stable by eating protein and healthy fats at the same time. If you already have severe Autoimmune disease it may be necessary to also leave out the ‘nightshade family’ like potatoes, tomatoes, peppers and Aubergine and this is called the Paleo Autoimmune Protocol (AIP).

    If you would like to try the Paleo approach but are not sure where to start I would list the daily foods and drinks that you are consuming and then and then look at what you can swap them with to get healthier. When you have your new menu for the week make a shopping list of everything that you would need and then clear out your kitchen cupboards and fridge of highly processed foods, gluten, dairy and soy containing foods and head to the shops. Some of foods you need may be expensive, like Coconut oil and avocados, but you can save money by buying cheaper cuts of organic meat that are on the bone, liver, eggs, fruit and vegetables that are in season and not buying prepared foods or Take-away. You should not feel ‘deprived’ starting this diet as you are going to be eating more, not less! Do not worry about calories as by cutting out processed foods you will automatically be cutting out carbs like sugar, lots of flour and unhealthy fats that cause weight gain. Most people lose 4-7 lbs when starting this diet and they feel less hungry and more satisfied.

    Here are some examples of swaps you can try…..

    Original Breakfast                                          

    Cereal with sugar and cows milk

    Toast, margarine, marmalade/jam

    Tea/coffee

    New Breakfast suggestions  

    Bacon, eggs, gluten free sausages, mushrooms, tomatoes (if tolerated) gluten free bread or pitta

    Gluten free toast with nut butter

    or  Paleo Pancakes, just whiz 1 banana, 1 egg, 1 tsp almond butter  then fry in a little coconut oil as approx 4 small pancakes. Top with pecan nuts, strawberries and blueberries and a drizzle of Maple syrup or honey.

    or    A smoothie made with an alternative milk (see below) fresh fruit, nuts or nut butter, ginger or cinnamon or even a few spinach leaves or herbs depending on the fruit used.

    or    A smoothie made with half a mug of coco, or black coffee, half a tsp coconut oil, 1 tsp almond butter and half a mug of warm almond or coconut milk, cinnamon – whiz and drink warm – great in winter.

       Alternative milks can be Almond Milk, Coconut milk, Rice milk – whatever you find you prefer but check that it doesn’t contain sugar. I personally don’t like these in my coffee so I have taken to drinking it black with a half tsp of coconut oil.

    Herb or fruit teas, green tea or Black tea are fine but avoid fruit juices in preference for whole, fresh fruit.

    No Sodas or other sugar laden drinks.

    Original Lunch  

    Sandwiches , crisps

    MacDonald’s  burger and chips                                            

     New Lunch

    Gluten free wrap or Pitta with Humus, cold meats or tinned fish,  salad, avocado and non-dairy mayo. Crisps if they contain no gluten, dairy or additives like MSG

     or Jacket potato with tinned salmon, tuna, chopped onion, non- dairy mayo and salad.

     or Gluten free pasta with bacon, tomatoes and olives.

    Original Dinner  

    Pizza    

    Fried Chicken and chips

    Sausage and mash    

    Roast Diner                                        

    New Dinner suggestions

    Pizza made with a gluten free flour or a wrap topped with free from pasta sauce, mushrooms, peperoni, herbs and either top with a handful of Rocket or a goats or sheep’s cheese.

    Grilled Chicken with sweet potato chips and Broccoli and peas.

    Stir fry with chicken, green or yellow curry paste, coconut milk, beans sprouts, sugar snap peas, lime juice. Basmati rice.

    Gluten free sausages (usually the finest range in supermarkets) Sweet potato and cauliflower mash, fried onions, gluten free gravy

    Roast Diner  – Just substitute gluten free gravy made with a good stock, potato flour and even wine! Cook Roast potatoes in coconut oil, lard or  goose or duck fat if you have it.  Plenty of fresh vegetables and you can even make Yorkshire Puddings with gluten free self-raising flour.

    Dessert ideas

    Coconut Ice cream, home-made dairy free chocolate mousse

    Dove Farm Gluten free Chocolate Brownies (recipe on pack)

    fresh fruit, dates, raisins, nuts.

    Fruit Jelly (gelatine is good at helping to heal the gut)

    There are thousands of Paleo/gluten/dairy free recipes on Pinterest and it is well worth signing up and keeping your own favourites to hand on there. My Pinterest site is called Millenniumhealth and has many tried and tested ones. Go to www.pinterest.com

    Allow more time for your shopping as you will need to read ingredients labels a lot at first. Here are some of my safe recommendations for shopping in the UK

    Dove Farm Gluten free flour

    Nairn’s Gluten free Oatcakes and Wholegrain Crackers

    Tesco Finest Mayonnaise with olive oil, Hellmann’s Olive Oil mayo

    Pure Dairy Free Spread – Olive Oil or Sunflower

    Seed’s of Change Tomato and Basil Pasta Sauce

    Tesco Rendang Curry paste, Tesco Yellow or Green Thai Curry pastes, Patak’s Curry Sauces

    Supermarket own brand Chocolate Peppermint thins frequently dairy/gluten free

    Fry’s Chocolate Cream Bars

    Kinnerton’s Chocolate bars, Mini Moo’s chocolate bars

    nakd Cocoa and Berry  Delights

    Sainsbury’s Freefrom Chocolate Buttons

    Coconut Co. Snowconut Frozen yogurt Vanilla or Chocolate (Sainsbury’s larger shops)

    Tyrrells Crisps

    Newburn Bakehouse Wraps

    Tesco’s own Pittas

    Various stores own Gluten free Pastas plus Rizopia Gluten free Brown Rice Lasagne from health food shops. Doves Farm Brown rice Spaghetti.

    There are now huge amounts of Freefrom Foods in our supermarkets but please do still read the labels as they may only be free of one of the ingredients you are avoiding or they may contain high levels of sugar, poor vegetable fats, hydrogenated fats or soya – just because they are labelled FreeFrom doesn’t make them healthy therefore limit their use and choose more real food alternatives where possible. I have listed a lot of chocolate in the list above but I only eat it once a week ( Friday night is Chocolate night in our house!) or I use it in making desserts or cakes (with Cocoa powder) where I often use a banana, vanilla or even avocado to improve the flavour and I cut the sugar in the recipe by about half.

    See my Previous Post ‘Paleo Diet to regain your Health’ for a full list of foods to enjoy.

     

  • Anaemia/ Autoimmune diseases/ Blood sugar management/ Cancer Prevention/ Energy/ Immune System/ Stress Reduction/ Supplements

    B Vitamins and Autoimmune Disease

    B Vitamins

    There are eight numbered B Vitamins that are all important for cellular metabolism but with more recent findings we know the importance of some B Vitamins and Autoimmune Disease.

    People who suffer from Autoimmune Diseases and/or have genetic mutations that affect the way Vitamin B is used in the body may benefit from supplementing the natural forms of B6 (Pyridoxine), B9 (Folate) and B12 (Cobalamin). These three vitamins are critical for for supporting the methyl cycle and DNA and RNA synthesis. B Vitamins are all water soluble and easily lost or destroyed by water, heat processing, roasting and canning. Elevated homocysteine is a proven factor for cardio vascular disease and taking B6, B9 and B12 can lower Homocysteine levels.

    Vitamin B6 as the co-enzyme form Pyridoxal 5′-phosphate, P5’P  is used in the metabolism of proteins and fats and is necessary for creating glucose from these foods and is also essential for the synthesis of neurotransmitters and red blood cells. It is necessary for the production of Hydrochloric acid and the absorption of Magnesium and B12. Helps the body metabolise and transport selenium and zinc, is a natural diuretic and alleviates nausea. It is involved in converting 5-HTP into Serotonin and also the calming neurotransmitter GABA.

    Signs of Deficiency are

    • Anaemia not corrected by iron
    • poor sleep
    • kidney stones
    • morning sickness
    • PMS – Premenstrual Syndrome
    • Skin rashes and dry skin
    • Anxiety and nervousness
    • Insulin Resistance
    • muscle spasms and cramps
    • Carpal Tunnel syndrome
    •  Asperger’s and Autism
    • Heart Disease

    Causes of deficiency are

    • Oral Contraceptives
    • some anti-hypertensive medications (like Hydrazine)
    • Alcohol consumption
    • smoking
    • The colourant Tartrazine (yellow No.5)
    • Chronic infections
    • Stress
    • poor diet

    Food sources of B6 are Bananas, Avocados, spinach, walnuts, poultry, fish , liver, cantaloupe melon, cabbage, milk, eggs, garlic, coconut milk and oil, grass fed beef, and seeds. The dose of P-5’P is 25mg – 50mg a day with food. If pregnant consult your Healthcare practitioner.

    Vitamin B9 (Folate) is a vitamin that we know is essential to the healthy development of the foetus and therefore it is recommended to take a supplement pre-conceptually and during pregnancy to reduce the risk of birth defects, particularly spinal bifida. It is essential for division of body cells and red blood cell formation. It is converted into the coenzyme tetrahydrafolate (THF)with the co-factor P-5′-P which is needed for DNA and RNA synthesis.

    The metabolically active form of Folate is L-methylfolate (5-MTHF) and this may be required due to problems metabolising Folic acid from birth with a gene variation that affects MTHFR activity or deficiency of the enzymes required due to ageing.

    Signs of deficiency are

    • Nervous problems
    • impaired memory
    • confusion
    • insomnia
    • reduced immunity
    • recurrent miscarriage
    • breathlessness
    • fatigue
    • Heart problems
    • Digestive problems

    Causes of deficiency are

    • the same as above
    • plus anyone taking Methotrexate, a chemotherapy drug also used for Rheumatoid Arthritis and some other Autoimmune conditions.

    Food sources are Leafy green vegetables, carrots, Avocados, Asparagus, liver, egg yolk, apricots, melons, oranges, whole wheat and beans. Daily dose 400 to 800 mcg of 5-MTHF

    Vitamin B12 (Cobalamin or cyanocobalamin) and the more bio-available Methylcobalamin and Adenosylcobalamin 

    A very important vitamin that occurs in animal products but may not be absorb very well, may be lost due to digestive disorders or may be missing or inadequate in vegetarian or vegan diets. It forms and regenerates red blood cells, is essential for a healthy nervous system, improves concentration, memory and balance and helps detoxify the body.

    Signs of deficiency are

    • Anaemia
    • fatigue
    • heart disease
    • nervous system disorders and chronic pain
    • a sore tongue
    • irritability
    • Confusion and dementia

    Good food sources are

    • Liver
    • Red Meat
    • kidneys
    • cheese
    • milk
    • yogurt
    • eggs

    Supplementation can be between 10 and 100 mcg and in severe cases of deficiency  can be given by injection.

    If you have Autoimmune disease, MTHFR gene mutation or high homocysteine I would highly recommend taking these three of these B Vitamins in their bio-available form to aid their absorption and help the methylation process.

     

  • Autoimmune diseases/ Brain - Gut Connection/ Energy/ Inflammation/ Probiotics

    Probiotics Breakthrough

    Happy with Probiotics

    A Review.

    We have a Probiotics breakthrough with a new supplement called Elixa Probiotic.

    So much of what I do and write about this past couple of years has been about the health of our Microbiome – the environment of beneficial bacteria within and on our bodies that affects our health. Probiotics are beneficial bacteria that can be taken as a supplement, eaten as fermented foods and even given as an enema and many people have learnt that by improving their gut health they can significantly improve their overall physical and mental health.

    They have proved so beneficial that a daily top up seems essential to some people with chronic inflammatory disease, Auto-immune disease, ADHD, Autism, Depression and Insomnia to name just a few. Taking probiotics has also been shown to improve the function of our immune system. I have taken probiotics on and off over the years. At first the supplements only contained one or two strains and needed to be kept in the fridge but over the years different technology has meant that we can now benefit from several strains and they have a good shelf life at normal temperatures.

    The breakthrough is a new Product that has 12 different strains and is 50 times the strength of the average Probiotic and best of all, you probably only need a six day course to set up a much healthier environment in your digestive tract.

    Elixa Probiotics

    I have been taking a mixture of different probiotics over the last couple of years but I still frequently felt bloated by the evening and among other symptoms I have been trying various options to improve my sleep. Three weeks ago I tried a 6 day course of Elixa having been very impressed by their dynamic and informative website and the fact that they are gluten free, dairy free, soy free, sugar free and yeast free. The research that has gone into this product is ongoing and impressive.

    The daily dose is 10 capsules with a glass of water first thing in the morning. This is a lot in one go, even for a seasoned supplement popper like me but I decided to leave all other supplements off for the 6 days. The capsules are easy to swallow and I didn’t have a problem with them like I do with some others.

    I feel the results are still ongoing but I have no bloating, my tongue has minimal coating in the morning, I feel I have more energy, my brain feels sharper and I have definitely been sleeping better – and for those of you who wonder why sleep has anything to do with good gut bacteria you could read my post on the Brain-Gut Connection but the quick answer is that neurotransmitters like serotonin are made in the gut. Now that I feel all these health benefits I have also cut out some of my other supplements and so I am saving money and only have 3 capsules and my Sizzling Minerals each day.

    I highly recommend you give them a try especially if you have been ill, had antibiotics or excess stress in your life. They are made in the UK but are shipped free Worldwide and it is very easy to order from their website at

    www.elixa-probiotic.com

    Let me know how you get on 🙂

  • Cancer./ Health/ Immune System/ Immune system - healing/ Thymus Gland

    Immune Function – Thymus Gland

    Immune Function - Thymus Gland

    Immune function relies on a healthy Thymus Gland. The Thymus gland is situated under the breastbone at the top of the chest, just below the Thyroid Gland. It is the major gland of our immune system, responsible for many functions, including the production of T Lymphocytes – a type of white blood cell responsible for cell mediated immunity rather than antibody controlled immunity. Cell mediated immunity is extremely important in forming resistance to infection by mold-like bacteria, yeasts, fungi, parasites and viruses (including Epstein -Barr and Herpes Simplex). It is also critical in protecting us from the development of cancer and allergies.

    The Thymus gland also releases several hormones which regulate many immune functions and low levels of these are associated with depressed immunity and increased susceptibility to infection. Thymic hormones are frequently very low in the elderly, AIDS patients and cancer patients ( especially those who have undergone Radiotherapy and Chemotherapy) and high stress levels deplete them more.

    There are three main areas where you can do things to improve your Thymus function and boost your immunity.

    1. Prevent  Thymus damage and involution (shrinkage). The Thymus is extremely susceptible to free radical and oxidative damage caused by radiation, infection, stress, exposure to high levels of pollution or chemotherapy drugs and chronic illness. Anti-oxidants such as vitamin C, vitamin E, selenium, glutathione, zinc and beta-carotene, anti-oxidant herbs like Astragalus and certain mushroom extracts can all help to prevent Thymus damage and enhance cell mediated immunity.
    2. There are many nutrients that are important in the production, secretion and function of thymic hormones. Deficiencies of any one of these nutrients can result in decreased thymic hormone function and impaired immune function. Zinc is particularly effective in restoring depressed immunity and low levels of zinc usually cause a lack of sense of smell and taste. Vitamin B6 and vitamin C are also critical nutrients and because they are water soluble and not stored in the body it is vital to maintain a sufficient daily intake.
    3. Stimulation of Thymus gland activity can be by high quality thymus extracts, either by capsule supplements or by a series of injections depending on condition of the immune system. I have seen someone who had a depressed white blood cell count of 2,500-3000 for 2 years following Radiotherapy and chemotherapy (the normal range is 4,000-10,000) rise to 5,300 after one course of Thymus injections. For more information click Thymus-Therapy  The immune enhancing effects of thymus extract have been can be useful in treating the following conditions:
    • Lowered resistance or susceptiblity to infection.
    • Degenerative conditions of the spine and joints, including Rheumatoid arthritis.
    • Autoimmune diseases – RA, ulcerative colitis, Chrohn’s disease etc.
    • Metabolic disturbances such as Diabetes and gout.
    • Diseases of the heart and circulation.
    • Chronic inflammatory diseases of the respiratory tract, the liver, the gallbladder, the kidneys or the prostate gland.
    • Thymus peptides can also be used as a supplementary measure in the treatment of cancer (pre- and post- operative treatment and for reduction of side effects during and after Radiation and chemotherapy)
    • Also as a prophylatic measure against precancerous conditions in people who have a hereditary predispoition to cancer.

    Other herbs which positively effect the thymus gland include liquorice (Glycyrrhiza glabra) and European mistletoe (Viscum Album). The most well known, often taken to prevent colds, is Echinacea angustiflolia but this should be taken with care by people who have an autoimmune disease.

    If you wish to supplement with Thymus Enzyme Capsules (derived from calf thymus) then a quality product is very important and there are many on the market. I have used products from a company called Enzymatic Therapy and they have 2 products – Thymulus and Thymuplex.

  • Aspartate/ Brain - Gut Connection/ Butyrate/ Cancer Prevention/ Chronic Fatigue Syndrome/ Exclusion diet/ Fibromyalgia/ Glutamate/ Glutamine/ Health/ Leaky Gut/ Nutrition and Cancer/ Wheat and Dairy Intolerance

    Weight, Gut and Sleep Problems?

    Weight, Gut and sleep problems

    Do you have a combination of weight, gut and sleep problems? If you have, you might not know how they are connected and how a new approach to eating could help.

    Your gut and brain are intimately connected as I have discussed  in ‘The Brain -Gut Connection‘. Many neurotransmitters are manufactured in the gut with Probiotic bacteria playing a crucial role. If the balance of bacteria in your gut is not right then levels of neurotransmitters like Tryptophan, Serotonin, and GABA that are produced can cause everything from brain fog and insomnia to ADHD and Epilepsy.

    These good gut bacteria thrive on fibre in the diet, especially non-soluble fibre which is often lacking in today’s highly processed diets. Having the right balance of high fibre, good bacteria and balanced blood sugar go hand in hand and therefore can be very important factors in controlling weight. Eating a diet with plenty of fibre and good fats also slows the digestive system and making you feel full for longer, happier and mentally sharper.

    Another very important substance in the gut that is produced by good probiotic bacteria and fibre is called Butyrate. It is a short chain fatty acid that is also important for maintaining the cells that line the colon as without Butyrate for energy the colon cells digest themselves. Butyrate is essential for controlling inflammation in the colon and can be preventative and therapeutic in the case of inflammatory bowel disease and cancer. Butyrate can also prevent and reverse the storage of fat in cells. It can also increase energy by increasing the function of the mitochondria and increase insulin sensitivity up to 300% therefore having a potential to treat Metabolic Syndrome. For more information go to wholehealthsource.blogspot.co.uk and also thehomeschooldoctor.com for in-depth Butyrate info.

    The picture at he head of this blog is of a healthy, home-made potato salad that has the ability to help create Butyrate in your colon. Cooked and cooled potatoes are a good source of non-soluble (or resistant) fibre and because most of the carbohydrate contained in the potato has been changed to a fibre that cannot be absorbed into the body and used for energy it is a better way of eating potatoes for diabetics or those trying to lose some weight. When you look at the mayonnaise and the suggestion of adding avocado you might imagine calories going off the charts but as long as it is made with good fats they will help your body and your metabolism and will be used by your gut and your brain and not stored as fat cells! If you want to read more about this there is an excellent blog at freetheanimal.com

    Healthy Potato Salad

    Small potatoes cooked with their skins on and cooled then chopped into smaller pieces

    A good bought or home- made Olive oil mayonnaise that contains no dairy or trans-fats.

    finely chopped onion, red or white

    chopped chives or other herb

    some Celtic sea salt and black pepper to taste

    Mix all ingredients carefully and then chill in the fridge.

    You can add a chopped avocado just before you are going to eat. Serve with salmon, tuna, or cold meat and a salad.

    Other foods that contain good quantities of non-soluble fibre and foods that support gut health are  Sweet potatoes, yams, and other vegetables, fruit and berries, eggs, good quality unprocessed meat and fish, some rice (preferably wild or brown) but parboiling and cooling quickly and then finishing the cooking later also increases the resistant starch or fibre.

    There is another important bit of information that is linked to this topic. In people who have had an unresolved gut problem that has led to a Leaky Gut and further health problems like ADHD, Fibromyalgia, Insomnia, migraines, mental health issues relating to over-activity of the brain – bipolar disorder, schizophrenia and neurodegenerative disorders such as MS, Parkinson’s, Epilepsy and Alzheimer’s. These conditions all involve diseased neurons and glial cells that have been affected by mal-absorption of nutrients and direct harm from lectins entering the bloodstream and therefore difficulty dealing with Glutamate and Aspartate. These act as excitotoxins to the nerve and brain cells  and are found in gluten containing grains, corn, dairy, soy and other beans, nuts and seeds, MSG and the artificial sweetener Aspartame (NutraSweet). If you would like to know more about the diet that specifically targets Glutamate and Aspartate then click the G.A.R.D. diet.

    As you can see if you have read other articles on my website, Leaky Gut and an inadequate Microbiome (the bacteria that reside in our gut) have a profound effect on our mental and physical health. If other sugar binding proteins, like Lectins from beans, grains and dairy or gram-negative bacteria(LPS) that normally live within the gut get through the gut barrier into the blood they cause a violent inflammatory response which can show up in skin, joints, thyroid, Pancreas etc. If this is the case then a full elimination diet may be needed initially even cutting out gluten free grain substitutes like quinoa, tapioca, millet, sorghum etc. legumes/beans, always Soy, and sometimes even the nightshade family – potatoes, tomatoes, peppers and aubergine as in the Auto-immune Paleo Diet. Only try re-introducing these foods gradually, one at a time, after symptoms have reversed and closely monitoring for any return of inflammation.

    I have been through the Elimination diet and gained almost immediate relief from stiffness and inflamed joints and gut problems but once I introduced some gluten free grains, gluten free beer and plenty of nuts and seeds I found that my insomnia returned  as well as a hyperactive, over-thinking brain.  Having read up on the G.A.R.D. diet and about Butyrate I have adjusted my diet and am improving already.

    Glutamate vs Glutamine and GABA

    Glutamate is also known as Glutamic Acid and is called a non-essential amino acid that is taken up by the body to help build proteins and is only helpful as a supplement to people who don’t have enough protein. It is the most abundant stimulating neurotransmitter in the body normally balanced by GABA, but too much can cause toxicity and damage or destroy neurons.

    Glutamine should be one of the most abundant amino acids made in the body that is needed for the normal function of the digestive tract, the immune system and through its role in maintaining GABA levels it helps normal brain function. In cases of ill-health, chronic stress, infections or over exercising etc. the body may not make enough and supplementing can help these systems recover. it is commonly used to help heal Leaky Gut.

    GABA – (Gamma aminobutyric acid) acts to calm the nervous system, aid sleep and  prevent muscle spasms and epilepsy. It needs Vitamin B6 to work.

    You can also improve the functioning of your gut neurotransmitters by taking a 6 day course of Elixa Probiotics.

     

     

     

     

  • Food intolerance/ Health/ Mineral Depletion/ Nutritional Medicine/ Sizzling Minerals/ Supplements/ Toxin free products

    Dietary Supplements – Effective?

    Effective Dietary Supplements

    Can Dietary Supplements be effective? Are they even necessary?

    Over the years I have must have spent thousands on Dietary Supplements in a quest to ‘feel better’; ‘have more energy’; ‘prevent disease’ or sometimes just to try out before recommending to my clients because whenever you read what certain nutrients can do for you it appears that you really need it – and of course, you do! BUT and it really is a big but, do you need a pill or supplement or might you already be getting enough in your food? My qualification is in Nutritional Medicine – using food and supplements to improve medical conditions. I read research papers all the time and follow developments in the field of nutrition, the microbiome and epigenetics ( the way food influences our genes) and it appears that even with a healthy, varied diet we are highly unlikely to achieve optimum nutrition. The World Health Organisation, UNICEF, The Soil Association and Government Research constantly confirms this. Most of us are not in a position to grow all our own organic fruit and vegetables and buy only organic meat, fish and eggs and with mineral depleted soil and increasing amounts of processed food in our diets we fall far short of what our bodies require to cope with our children’s healthy development or our modern lifestyles. Even if we can buy a huge variety of fruits and vegetables from around the World most will have been picked before they are ripe, sprayed, irradiated or travelled for weeks before getting to us – loosing their nutrients along the way.

    I live in a terraced house with a patio garden and I try to grow some food in pots with organic compost and seaweed based organic fertiliser and I choose things that I love to eat and that will produce an ongoing crop throughout summer. Strawberries, perpetual spinach, courgettes, cherry tomatoes, dwarf runner beans, peppers, chillies and Mooli are this years choices for freshly picked favourites. As I have access to a Farmers Market every 2 weeks I can top up with seasonal produce when it is cheap and I buy organic meat and fish from a company that delivers to my door. That way I feel I am buying the best food that I can afford whilst also doing the best I can for the environment and this is very important to me.

    When it comes to Dietary Supplements I buy far less than I used to but as a family we have Autoimmune disease problems and food allergies that add to our nutritional needs. Priority for me are plant based minerals as they are so important to every aspect of nutrition, good cellular oxidation, energy production, enzymes and vitamin absorption and utilisation therefore Sizzling Minerals are a daily necessity. Then for other supplements I would choose FOOD STATE or plant derived wherever possible. To illustrate why this is so important I will compare just a few common nutrients.

    Vitamin C from the whole fruit comes with naturally occurring phytochemicals and bioflavinoids that work together as a very effective antioxidant and free radical scavenger – over 260 times more effective (Cornell University study) than isolated Ascorbic acid.  ‘Natural’ Ascorbic Acid Vitamin C is made by fermenting sugar into sorbitol and then adding acetone (as in nail varnish remover) to create Ascorbic Acid. That is one reason why it makes a brilliant treatment for constipation because take a dose of about 3 grams and the body just chucks it out by speeding up the emptying of the bowels.

    Vitamin E as a natural, plant derived, oil is called d-alpha-tocopherol or mixed tocopherols (the most biologically active forms) and the synthetic form is dl-tocopherol is derived from petroleum products and is only about 12% as effective as natural Vitamin E in the body.

    Folic Acid and Vitamin B12 in their bio-active forms – 5-methyletrahydrofolate, (folate) and methylcobalamin are essential nutrients but recent study has shown that people with a different gene mutation to the MTHMR gene (frequently those with Autoimmune disease) cannot utilise the artificial forms and that these can build up and become toxic in the body.

    So if you need a Dietary Supplement look for plant derived and Food State wherever possible. Here are a few companies that specialise in this area.

    • Natures Own UK Food State vitamins and minerals recommended by The Bristol Cancer Help Centre.
    • Cytoplan  UK several supplements and Cytoplex Multi and Euro Gold Multi
    • Food State.com USA Broccoli to deliver Folate, Cabbage for Vitamin K1 and fermented organic brown rice for full spectrum Vitamin B are good examples
    • Life Extension Global  Bio-active Folate and Vitamin B12 and other quality supplements
    • Simply Naturals for Sizzling Minerals for 75 certified plant minerals and Krill Oil plus Pet Supplements.

    Then I have a few interesting Dietary Supplements that are a leading trend in combinations of nutrients that work well together for helping with complex problems like Adrenal fatigue and immune support and Cancer.

    • Solgar HY-C is 600 mgs of Vitamin C with Bioflavinoids Rutin and Hesperidin know to aid in a healthy Cardiovascular system. from Rosehip powder, kelp, alfalfa, acerola extract, parsley and watercress.
    • BioCare AD206 with B6, Niacin and Pantothenic Acid, Siberian Ginseng, Licorice and Chromium
    • Epigenetic Labs 7M an immune defense product from Dr. Daniel Nuzum based on seaweed and multiple mushroom extracts
    • Nutricell D3 and K1, Iodine, Coenzyme Q10 and Astaxanthin  for energy levels, hormone health, bone strength, immune function and heart health.
    • Turmeric and Black Pepper from any good source for relief of inflammation and cell protection.

    So, in conclusion

    1. Go for the best and freshest food that you can and make sure that your digestive system is working well with a daily Probiotic and Vitamin D3 supplement.
    2. Make sure you are getting all the plant minerals that are absolutely essential for your health and longevity.
    3. Also add a Digestive enzyme if you think you are not Digesting your food properly, especially the good fats.
    4. Then if you still feel that your health could benefit from extra Dietary Supplements search for the good ones, the most effective ones, the ones derived from plants and foods and not from rocks or petrochemicals.

     

     

  • Energy/ Healthy Food/ Nutritional Medicine

    Super-nutrition for health and well-being

    Super-nutrition

    Promise to give yourself Super-nutrition for health and well-being in 2016. We are having to cope with more stress, more pollution, more illness, long working hours, frequently poor sleep as well and yet we expect our bodies to cope with it all even with inadequate fuel. You are not going to be getting enough nutrients in Fast Food restaurants or Take Away Pizzas so the balance has to shift to food that you buy and prepare yourself and it doesn’t have to be more costly or time consuming. If you live a very hectic lifestyle or you don’t have a lot of cooking experience then take a look at the services of menu/meal providers like Hello Fresh or Gousto in the UK.

    The main idea to get Super-nutrition is to eat far more nutrient rich food so that you

    less sugar and processed carbohydrates……………….. and more real, fresh food.

    shift to super-nutrition

    Start by increasing the nutrition in your breakfast. I have just started eating some different breakfasts to do this and to have something hot on our cold winter mornings. I have finally found a way that I really like to eat Quinoa.

    Apple and Red berry Quinoa

    2 desert spoons of Quinoa

    1 eating apple cut into small pieces

    1 desert spoon of golden flax seeds

    water to cover then simmer for 12-15 mins

    remove from the heat and add fresh berries (Raspberries in the photo) or dried cranberries and some nuts

    Quinoa with Red Berries

    Delicious and packs a punch with protein and vitamins

    If in a hurry I like a warm Smoothie made with a banana, tsp. almond butter, half a mug of Chai tea and half a mug of warm chocolate or vanilla Almond Milk.

    If you are working or travelling have a few nuts and a little dried fruit handy as a snack or a fruit/nut bar with no added sugar like ‘nakd.’

    Lunch needs to be full of protein and salad or vegetables so that you don’t get a mid-afternoon energy slump. Leave the Carbohydrates out altogether or have just a Pitta Bread or Wrap (gluten free if you suffer from digestive symptoms like bloating). If economising you can’t get better nutrition than a tin of sardines and some salad and avocado. Hummus, eggs, meat or even, if suitable left over supper from the night before – chicken curry with a spoon of natural yogurt.

    Dinner could be a stir fry for speed and ultimate nutritional value because it is easy to incorporate several vegetables and a good protein source like prawns, chicken, fish, duck with the portion being more vegetables than protein and if you can serve this with some rice or rice noodles and maybe a little sweet chilli sauce, miso or tamari. There are many more ideas for nutritious salads and Mediterranean style meals in other Posts and I would highly recommend a slow cooker for some comforting and tasty casseroles that can be prepared hours before and then eaten when needed, as they can simmer for ages without spoiling.

    Eat good quality protein, fresh fruit and vegetables, nuts and seeds, spices and herbs, and quality fats such as Olive oil, Coconut oil, coconut milk and cream, nut milks, avocado and grass fed butter if you tolerate dairy foods. Drink only water, teas, a little coffee and a little wine or beer rather than sodas. Sorbet for a dessert or a few cubes of dark chocolate and you will start to feel healthier and more energised. You will be eating less processed food, you will have less inflammatory foods and very few chemical additives. If you were eating more of the processed, high carbohydrate foods before, then you will almost certainly start to loose some weight without counting calories or eating low fat products. If you need more ideas check out Paleo meals on Pinterest or Google ‘Clean Eating’.

    Meals should be varied, enjoyable and colourful!

    This more than a ‘Trend’ because it is real food and it really works.

  • Energy/ Environmental/ Exercise/ Five Tibetan Rites/ Health/ Mindfulness

    Exercise and Interaction

    Exercise and Interaction

    Exercise and interaction with your environment are two of the most important things that affect your vitality.

    First lets look at how we spend each day and become aware of what energises us and what drains us. Sometimes you might wake with energy and enthusiasm but how long does it last? What main things can bring that vitality down? Conflict is a big one, relationship problems, getting involved on social media before starting important tasks, long or difficult commutes to work, worrying and stress, lack of planning and feeling that you are not in control of your life.

    How can you improve that balance in your own life? Can you increase your activity level from what you do currently? Can you get outside more, stretch, walk, take the stairs not the lift. Just 15 minutes in the daylight and fresh air will boost your oxygen and D3 levels. A brisk walk, sweeping up, gardening can really lift your mood and make you feel more alive.
    “There is no such thing as bad weather – only the wrong clothes!”
    While outside, be in the moment, not on your phone, be aware of everything and everyone around you, the weather, seasonal changes and nature. Be grateful for the environment around you whether in the City or the country there are always things to appreciate like the simple joy of a sunrise or sunset. Yesterday I was travelling home from visiting The London Health Show packed into a train with hardly any room to move but the view of the sun setting over the river and the light on the buildings on a freezing cold evening was quite magical.

    Increase your exercise level with whatever you can enjoy and make a habit or ritual in your life. Stretch on waking like animals always do, balance on one leg while cleaning your teeth, some yoga or my favourite,The 5 Tibetan Rites, get a hula hoop or a small trampoline as exercise like these gets your bodies lymph flowing. Unlike your blood that is pumped around by your heart, lymph is mainly moved around the body by exercise and when you sit for hours you do not have good lymph flow and so do not get rid of toxins like you should (another big drain on vitality!)

    5 Tibetan Rites

     

    Join a new class – Yoga, Pilates, Zumba, Dance or Gym. Vary what you do and keep it enjoyable. Any indoor or outdoor sports can benefit the body and mind even if only watching and cheering 🙂

    In your home open some windows for a change of air, have some green plants and fresh flowers – even in the middle of winter we can get a bunch of sunny daffodils for £1.

    Have a good de-clutter on a regular basis, getting rid of things you don’t need, recycle/sell or give to charity. De-cluttering can help achieve a more organised and relaxing home environment, you’ll be able to find things easier and decrease your stress levels.

    Limit the amount of time you spend on your gadgets because this can really drain your energy, limiting your interaction with those around you. One exception – use them for good with Trackers and  Apps that help monitor and motivate you to eat better and get more exercise.

    There are thousands so search for one that suits your level of fitness or activity.

    One thing you can’t get on your device is a good body massage – always good when you aren’t able to exercise due to injury or disability or to relax those muscles and improve circulation.

    If you can invert your body then being upside down for a while gets more oxygen to the brain, increases circulation and stimulates the thyroid. Anything from just laying on the bed with your legs up and resting on the wall to yoga inversion positions or handstands – whatever you can manage but do it gradually and increase the time that you are comfortable with. If you have high blood pressure you should check with your Doctor first.

    The most important thing you can do is take action and incorporate whatever you can into your daily routine – you will soon see the benefit to your health and vitality.