There is so much information out there that it can be overwhelming, especially to people with little or no medical knowledge. This Video is a Doctor explaining, in a very succinct way, what you can do to prevent and treat the virus.
If you want to be able to make Informed Consent about the Covid-19 Vaccine you need Doctor’s advice from reliable sources and not just MSM Doctor’s from The World Doctors Alliance and from U.K. Medical Freedom Alliance share their expertise.
Watched this video for information Worried about Covid-19? How can you help yourself?
Watch the video link below to hear Doctors views from around the World.
We can all agree that 2020 has not been an easy year. Initially we were all scared, and rightly so! This virus was not known to us and we were told that none of us had any immunity to it. Within a short time we realised that it didn’t react like the flu, it was much more dangerous to older people than young, fatter people rather than thin and people with darker skin. Obviously any chronic health problems could put you at higher risk, especially respiratory or/and heart problems and diabetes. We have all been told this repeatedly and been given lots of advice with various patronising slogans along the way. At present it is Hands/Face/Space – least I think it is, it has changed many times and will likely do so again soon.
None of this has given confidence or been self empowering so I want to give you various gems of information that have been researched and tested as having beneficial effect on our immune systems and even quite specific effect against viruses.
This is not to replace the advice of your Doctor. If you are ill and start to feel worse after a few days, or have trouble breathing then definitely call for help. The suggestions given here might prevent you getting to that stage even if you do come into contact with or get Covid- 19.
All the advice to stay healthy normally should be reinforced.
Get outside in nature as much as possible – fresh air is important.
Keep connected to friends and relatives as much as possible. We all need connection and where connection to people is difficult, pets become more important and can be very beneficial.
Get plenty of sleep and relaxation.
Laugh! So important. Watch less of the News or stressful programs and search out comedy and music.
Now my obsession! EAT REAL FOOD.
Nothing helps your health more than eating nutritious food. We are what we eat. Focus on fresh, organic if possible, vegetables and Fish and meat and go easy on cakes, biscuits and high sugar foods.
Sugar is not needed by our bodies and contains no nutrients. We cannot deny that it tastes good and we can get addicted but when you feel the need for something sweet you can make healthier choices – fresh fruit, dried fruit like raisins, apricots, Dates ( my favourite treat is dark chocolate in a date), honey, maple syrup, banana etc. The use of cinnamon with sweet treats can lessen the effect on your blood sugar so is good to add to cooking and baking. Sugar is better managed in the body when eaten with protein/fat so apple and cheese, nuts and raisins are good choices.
Very colourful fruit and vegetables are high in antioxidants that protect our bodies cells. Berries are especially good – blueberries, raspberries, black currants, blackberries, strawberries. Apples, although not especially colourful have protective properties, hence the old saying ‘an apple a day keeps the doctor away).
Often overlooked herbs and spices have many protective properties and can substantially improve our diet. Thyme is anti-viral, garlic, ginger, Turmeric, black pepper, chilli, coriander, parsley, basil and rosemary all important to include in your diet.
So paying attention to improving your diet is the foundation of improving your health and immune system but there are supplements that can have a much more specific effect against viruses and may protect us from getting infected when exposed.
I would suggest taking Vitamin D3 (preferably with K2) as several studies have shown that patients that became seriously ill all had very low levels of Vitamin D. If you are an outdoors person who gets lots of sun then 4,000 iu a day should be sufficient, if not then I would start at 10,000 iu a day, especially if in the northern hemisphere and going into winter.
Zinc is mineral that we all need and can be quickly used up when battling illness therefore people with chronic disease are often low in zinc and this can manifest as loss of sense of smell and taste. Eat plenty of nuts or take a supplement.
Another precaution you can take is to make sure you are not anaemic. Anaemia is much more common in women. The signs and symptoms are fatigue, loss of energy, shortness of breath on exercise, pale lips and gums, pale skin and nail beds but these symptoms don’t occur until you are quite short on iron. If you are concerned get a blood test. Eat some liver and plenty of dark greens and make sure you have some vitamin C as well, which helps absorption of iron. Vitamin C is in fresh citrus fruit, berries, kiwi fruits etc. If you are anaemic and get Covid-19 you would have trouble getting enough oxygen to the cells more than someone who was not.
There are some precautions that I have always used when flying or on long train journeys. Tea tree cream is active against many bacteria and viruses and a very small amount put just inside your nose is a first line of defence. In the same way zinc lozenges to such can protect the throat and also strengthen immune system. Hand sanitiser is important and the best non toxic one is Natrasan. This contains hypochlorous and is ph balanced, doesn’t contain alcohol so doesn’t dry and damage your natural skin protection.
If you feel you may/have been exposed to a virus then there are two natural oils that might help protect you, Oil of Oregano and Black Seed oil. For many years I have taken Oil of Oregano when exposed to colds and flu but in recent times I have found Black Seed oil to be highly effective. Both oils can be taken in capsule form as they have a very strong taste that not everyone can tolerate.
Amazing Black Seed Oil.
Black Seed oil comes from the seeds of the flower Nigella sativa and has been used for hundreds of years. One of the key ingredients is Thymoquinine which has the ability to modulate or inhibit high levels of pro-inflammatory cytokines – and probably everyone has heard that one of the major problems with Covid-19 is that very ill patients can be made critical by a Cytokine Storm – where the body over-reacts and these cytokines cause a lot of damage to tissues of the body. As well as this action Black Seed oil has anti-oxidant, analgesic and antihistamine properties and is also protects nerves, kidney function and circulation. A dose of 500mgs twice a day for up to 4 weeks has been proven safe for adults. Half that dose for children and the oil can be rubbed into the soles of the feet rather than swallowed.
I put this to the test a couple of weeks ago when a Granddaughter came for a sleepover with a severe head cold and chesty cough. I gave her one capsule each of the two days and my son and I took a weeks course. Despite me even sleeping in the same room and lots of cuddles – we didn’t catch it.
So I hope this helps, it is always good to feel empowered by extra knowledge and take some responsibility for your own health.
Although I have written this mainly as preventative advice all the above would help anyone who has had Covid-19 and is having trouble recovering. Many people suffer with fatigue and lasting symptoms that could be helped by these measures.
Hopefully, in many Countries, we are actually past the main Pandemic and the increasing numbers of ‘cases’ are due to the normal Cyclical nature of virus infections, many more tests being carried out and also a high percentage of false positive results. If you would like to know more about this then take a look at this YouTube video. Link
OMEGA-3 fatty acids play a vital role in our health. They are essential, hence the term EFA = Essential Fatty Acid and the body does not produce them, we must get them from food or supplements.
We need three basic types of fatty acids and these need to be balanced in the body for good health. These are Omega-3, Omega-6 and Omega-9 but over the last 40+ years our diet, much higher in Omega-6 due to increased consumption of highly processed vegetable oils and processed foods in the developed world, has changed and this balance has been lost.
Omega-3 fatty acids comprise of:
ALA (alpha-linolenic acid) comes from plants and is found in foods like flax seeds, chia and walnuts and these are very beneficial to the health of hair and nails. The body can convert ALA to the other forms but inefficiently at about 15%.
EPA ( epicosapentaeoic acid) and DHA (docosahexaenoic acid) which are found in fish, fish oils and krill oils but are originally synthesised by micro-algae not by the fish. When fish consume phytoplankton that consumed micro-algae they accumulate Omega-3 in their tissues. Human Breast milk contains all 3 Omega-3 fatty acids.
The benefits of Omega-3 are anti-inflammatory; they are important for all cell membranes, energy, mood, Cardiovascular, pulmonary, immune and endocrine health. DHA is particularly high in brain tissue, the Retina of the eye and in sperm.
Omega-6 when deficient causes impaired growth, hormone disturbances and immune system abnormalities but when in excess causes inflammation and cancer. The ratio of Omega-3 to Omega-6 is generally advised to be approximately 2:1 to 4:1 but in the Western Diet the Omega-6 ratio has risen to approximately 20:1 and we know from studies that this has lead to an increase in Cardiovascular Disease, arthritis and cancer.
The best sources of Omega-3’s
FISH: Salmon, Herring, Mackerel, Anchovies, Oysters, Sardines, Tuna and trout.
VEGETARIAN sources of Omega-3’s: Algae (high in EPA & DHA), Algae oil supplements, walnuts, flaxseeds, Brussel Sprouts, Kale, Spinach and Parsley.
If you do not eat fish 2-3 times a week you are unlikely to get enough Omega-3’s and therefore a Fish oil supplement or an Omega-3 Supplement from Algae would be beneficial.
A typical Fish oil supplement of 1,000mgs contains approximately 180mgs EPA and 120mgs DHA but it can vary a lot. it also has to be screened and any heavy metal toxins removed.
Krill oil contains higher bioavailabilty than fish oil but there are questions over whether the fishing for Krill is damaging to the ocean ecosystem.
Algae on the other hand, can be cultivated in pure water and contains more DHA than standard fish oil. It is suitable for Vegetarians, people with fish allergies and does not damage the environment.
National Institutes of Health Omega-3 fatty acids
Brain, eyes/Retina – PubMed ncbi-nlm-nih.gov
Omega-3’s and depression – ncbi-nlm-nih.gov
Omega-3’s can reduce levels of Triglycerides – nih.gov
Omega-3’s may help relieve symptoms of RA – nih.gov
A while ago I wrote an article about why I thought we needed to look at the treatment of low Thyroid (Hypothyroidism and especially Hashimoto’s) in a more holistic way. Today I would like to discuss why we have an Hypothyroid epidemic that is also treated inadequately by mainstream medicine. Modern Lifestyle has created the perfect storm – stress, low fat, high carb diet and disrupted Thyroid/hormones. Nutrition and lifestyle changes can have a great effect, as I have proved by my own, so read on to find out…..
The Functional Medicine approach of an understanding of the root cause and lifestyle choices can lead to better outcomes with or without hormone replacement.
I remember being taught that the Pituitary was the conductor of the endocrine orchestra… many years ago but analogies often stick in the mind. This basically illustrates that all the hormones in the body when healthy, work together in a balanced and synchronised way and if one instrument was to play the wrong notes then the whole production would be discordant.
Now let’s look one of the most common chronic problems – FATIGUE. Not just feeling tired because you have been over-working, over-exercising or ill but a chronic fatigue that means you never really have much energy, you might even wake up feeling tired and you mostly feel lack-lustre with no get-up-and-go and no incentive to do anything. You go to the Doctor and after some blood tests you are told you have low Thyroid function and they may suggest that you need to take Thyroxine – for the rest of your life.
The Thyroid Gland
The Thyroid Gland in your neck, controlled by a hormone from the Pituitary called TSH, produces hormones T3 and T4 that regulate your metabolism and that doesn’t just mean how many calories you burn and whether or not you put on weight – it means that the thyroid hormones regulate the way every cell in the body functions. Just to list some of the functions that are affected:
- Heart Rate
- The Brain and Nervous System
- Body Temperature
- Muscle Strength
- Menstrual Cycles
- Blood sugar
- Cholesterol levels
Therefore when the Thyroid Gland is producing either too many hormones or too few the symptoms in the body can be very diverse and affect the quality of life. Sometimes this prevents someone going to their Doctor because they feel they will be perceived as a hypochondriac and they are not sure how to describe the feeling they have “not being quite in control” or “out of sync” – which is exactly what, in fact is happening with imbalance in the whole endocrine system.
Let’s revisit that Orchestra….. one musician is playing off key, so what are the choices? Remove them, replace them or find out why and try to correct the problem. Exactly the same in medicine. The Doctor might remove the Thyroid Gland (either by surgery or with Radiation), or the most common scenario is to replace the missing hormones with just artificial T4 (which frequently turns out to be an inferior player!) or, as in the Functional Medicine approach, investigate why it is out of balance and try to correct the problem.This can be complicated and time consuming because you have to look at all the hormone systems and how they regulate each other. It could cost a lot of time and money and a specialist to interpret all the results and we are really only just beginning to understand how things work on a cellular level.
NB. frequently Hypothyroidism is preceded by a period of Hyperthyroid type symptoms. Hyperactivity, anxiety, poor sleep and stress because the body is pumping out lots of TSH from the Pituitary to try to get the Thyroid to work harder. If, at this stage you are treated aggressively for Hyperthyroidism then you will end up in an even worse situation, possibly even without a Thyroid Gland.
The Nutritional Approach
I like to take a different approach. I start with what we know –
- Thyroid imbalance sometimes has an Autoimmune cause with anti-bodies present in the blood. Ask your Doctor to do this test.
- There is often a history of chronic stress, sugar/caffeine cravings with resulting high Cortisol. Thyroid hormones help eliminate excess Cortisol but if the hormone Pregnenolone is low the body will be using too much thyroid hormone and the body may be struggling to produce more. See the OAT axis mentioned in the Medical advice section.
- or a history of years of yo-yo low fat dieting, metabolic syndrome or Diabetes.
- there may be a history of hormonal disruption, menstruation problems, fertility problems, Birth control hormones or HRT, oestrogen dominance symptoms. Oestogen can prevent the conversion of T4 to its active form of T3 in the body. All connected in the OAT axis.
- look for clusters of symptoms – there are over 300 connected to Thyroid dysfunction but it is important to see beyond the symptoms and be aware of underlying nutritional deficiencies.
- A Leaky Gut or poor gut microbiome may have caused or added to the problem – especially if thyroid antibodies have been found.
- Coeliac Disease or a Gluten or Lactose intolerance could have caused nutritional deficiencies
- or there may be deficiencies due to a restricted diet. Selenium, zinc and iodine are essential for the production and utilisation of Thyroid hormones.
- There may be an underlying infection. Epstein Barr Virus has been implicated recently and this could also account for some of the more advanced symptoms such as tingling of the hands and feet, itchy skin, irregular heart rhythm and nodules in the Thyroid gland. There may be a history of infection such as Glandular Fever or ‘Mono’, Herpes virus, Shingles etc. These are viruses that can lay dormant for years but activating the immune system and it is believed that the percentage of people now carrying these viruses is extremely high.
What can we do to correct the imbalances.
- Start with your diet. A Paleo Approach diet that includes plenty of leafy vegetables, Berries, healthy fats and enough quality (organic if possible) protein. Eliminate gluten, Dairy and Soy plus any other food you appear to react to. Good substitutes for Dairy exist in Coconut milk/yogurt products or Almond Milk but initially it is best to avoid all processed Gluten Free products to reduce inflammation as much as possible. Change to using Celtic Sea Salt as this contains iodine which is essential for Thyroid hormone production. Ordinary table salt is just sodium chloride, chemicals and some added iodine whereas Celtic Sea salt is natural, sun dried salt and has other important minerals including magnesium, manganese iron and zinc. Selenium is another mineral that is required by the thyroid and is often deficient in the soil and diet in many countries so it is well worth adding about 200mcg a day. Selenium works well with adequate levels of Vitamin D3 and therefore it is best to get levels checked and to take 4,000 – 5,000 iu per day during the winter.
- Reduce sugar in all its forms and do not use artificial sweeteners. It is very important to balance your blood sugar therefore make sure you have protein and healthy fat at each meal – this is NOT a calorie controlled diet, if you eat enough of the healthy proteins and fats you will not feel hungry but you will still lose weight because your body will adapt to burning fat for fuel instead of carbohydrates. Restricting Calories can lead to even more stress on the Adrenals and make losing weight harder. It can take a little while to adapt to this ‘keto’ diet and initially you may get some symptoms of detox which is because lots of toxins are stored in body fat and when you start to burn that fat you will start to eliminate those toxins. Drink plenty of water or coconut water (unsweetened) and add 2-3g of vitamin C if you get constipated. Warm Epson Salts baths may help as well so that all the detox pathways – skin, kidneys and bowels are working well. The liver will also have to work hard at first so be kind to it – start the day with warm water and fresh lemon juice and avoid alcohol until you are feeling much better.
- Healing the gut and reducing inflammation are very important and I have many articles (and an e-book) on how this is achieved and supplements that can speed the progress so I won’t cover it again here.
- Reduce Stress – examine your lifestyle/commitments and work out ways to reduce the stress. Yoga or Pilates can work wonders if practised at least every other day and there are some brilliant, free video courses on YouTube. this is my favourite teacher Yoga with Adriene
She has a brilliant one for neck and shoulder relief and this is where so many of us hold our stress and tension.
- After 2-4 weeks I would suggest trying some adaptogenic herbs – these help to balance your hormones, can help with relaxation and sleep. They have been used for hundreds of years in Ayurvedic Medicine but research which sound best for you and whether they are safe to take with any pre-existing condition, pregnancy or breast feeding. Ashwaganda and/or Licorice root are good but try one at a time to see if they suit you.
- Then we can add some foods and supplements that can help reduce your viral load – if that is possibly a problem for you. I would start by gradually increasing the coconut oil/cream in your diet. Use Virgin Coconut oil in cooking or as a spread with nut butter and maybe add some MCT oil to your coffee in the morning. if you add too much too quickly you will give yourself stomach cramps and possibly diarrhoea. The beneficial fat in coconut oil is Lauric Acid which can be converted to the active ingredient Monolaurin in the body or for a stronger effect you can buy Monolaurin as a dietary supplement. Other supplements that can kill EBV are Lemon Balm, L-Lysine an amino acid, Olive leaf, Black seed oil or Scutellaria (the herb Skullcap). These may be natural remedies but they are strong and it is important to follow the dosing advice if self treating.
My Personal experience…
If you suspect that your Thyroid is not performing as it should you could take your morning temperature before you get out of bed.(This is called your Basal body temperature and will likely be low if you have low Thyroid function.) My worst symptoms were hair loss, tingling of hands and feet and poor sleep.
- My Basal Temperature was about 34.2C when I first took it in July of 2017. My pulse 48 and irregular (sinus Bradycardia)and my blood pressure always low. Normal basal temperature would be 36.1 – 37C & a normal pulse is about 60 -72 beats per minute.
- I started taking Selenium at this time because as I was already following a healthy Paleo diet, gluten, soy and dairy free,eating organic veg and taking additional minerals this was one mineral I knew I could be short of living in the UK.
- I started taking Methyl B complex vitamins as they are better absorbed.
- After just 2 weeks my Basal temperature had already risen to between 35C – 36C
- I then tried adding a Tyrosine capsule a day but this gave me a headache and a discomfort in my throat – it is not recommended that people with auto-immune Thyroid (Hashimotos Hypothyroid) use this as it can trigger a bigger immune response. I stopped this on day 7 but noticed that my metabolism was up, I was actually feeling warm and the tingling in my hands and feet was much better.
- After a few days I started taking Ashwaganda. This according to Ayurvedic medicine is best taken with milk (coconut or almond for me)and honey prior to bed.
- I then thought I would try a protocol that would reduce any EBV activity. I have a strong history of Shingles x 3 with the first severe infection when I was 12 and a severe Glandular Fever aged 18 that left me with post viral fatigue for several months. I vary what I take to give maximum effect. L-Lysine first and I actually got herpes pain over the area of my back that had been affected and just a couple of blisters appeared! I then tried Black seed oil for 3 weeks and I started to feel much better. Everything improved except my sleep which was erratic – having some great nights followed by a few of not being able to get to sleep until 3 or 4 am.
Now, January 2018, my Basal Temperature is 36.1C and my pulse 60 and regular. My blood pressure has remained similar 120/60. I bought Thyroid Healing by The Medical Medium because although not a medical man he has a great knowledge of healing with diet. I added freeze dried wild blueberries, celery, apple and papaya to my diet. Previously I had concentrated on raspberries, blueberries and strawberries but in the Winter in the UK these are imported and not tasty whereas freeze dried wild blueberries are more nutritious and there is no waste.
What next for me?
Continue on my improved diet, continue to take supplements as needed. This year I am going to keep up my Yoga practice, spend more time in Nature and have the whole of February Free of social media if you want to join me #freefromFeb is the hashtag! Just need to improve my sleep so will give my brain a detox.
In six months I have managed to improve my Thyroid function to near normal limits and avoided prescription medication. I have no symptoms of parasthesia in my hands or feet and they are actually warmer than they have been in years! My sleep is still not right so I have just started taking Scutellaria baicalensis (Chinese Skullcap) following an excellent webinar from Metabolic Healing on Thyroid management. This herb has many therapeutic benefits and references can be found here
and even more science here
Described as the most powerful antioxidant owing to its 5 compounds and strong anti-inflammatory actions, ease of crossing the blood-brain-barrier and it has neuroprotective properties.
It should not be taken by people on statins, diabetes medication or anticoagulants. It is not recommended for anyone with oestrogen sensitive conditions and there is insufficient evidence to say if it is safe in pregnancy or breastfeeding.
I am not giving medical advice here and in the first instance you should always see a doctor to get blood tests and rule out any other disease or problem. I did this and I would encourage everyone to do the same but the reality in the UK and in mainstream medicine generally seems to be that you normally only get tested for TSH and T4 and that the ‘normal’ range for these appears to be too high in relation to what is actually being observed as signs and symptoms. You could ask that your adrenal function and oestrogen and progesterone are tested as well as the Thyroid anti-bodies test. Peri-menopause can give many of the same signs and symptoms or a Hysterectomy may have prompted problems.
Doctors not trained in Functional Medicine do not usually look at the OAT Axis for imbalance between the Ovarian-Adrenal-Thyroid hormones and at how a low fat, high sugar /carbohydrate diet and chronic stress can impact the body. This is what the information above is able to address.
Most of us would rather avoid surgery, radiation treatment or a lifetime of taking prescription medicines, either natural or artificial hormones. If you can get the help of a Functional Medicine Practitioner then great or an Ayurvedic practitioner but whatever you do you will need to document your symptoms and take responsibility for your health. We live in an age where chronic conditions – that cannot be cured with a prescription- are increasing at an alarming rate but it has been proved that nutrition and lifestyle can give you your quality of life back.
At this busy time of year there is nothing better than a bowl of warming Winter Soup. Here is a recipe for one of my favourites. It is a healthy mix of vegetables that increase circulation, boost the Thyroid and help the body to detox – like a bowl of sunshine!
CARROT, APPLE & GINGER SOUP
4-5 carrots peeled and chopped
1-3 apples cored and chopped
thumb sized piece of raw ginger, peeled and chopped
2 celery stalks chopped
Add all to a large pan with a tablespoon of coconut oil and simmer for 5 mins. Add at least a pint of hot chicken stock and simmer for 10 mins. Season with sea salt and black pepper. Blitz and serve. I like it with gluten free seeded toast. 🤗
For more ideas check out my other posts
Nutritious Comfort Food for Winter
Lunchtime Low Carb High Healthy Fats Treat
and Fabulous Easy Salads
Quick and easy nutritious comfort food for Winter that is also cheap!
Even in Winter I like to eat salad and this one is super tasty and gives plenty of healthy fats and nutrients to boost immune system.
SARDINE HOT SQUASH SALAD
- crunchy lettuce plus fresh herb leaves
- mini tomatoes
- optional celery or fennel
- tinned sardines in olive oil
- roasted squash or pumpkin still hot and scooped out with ice- cream scoop just before serving
- sprinkle with toasted pumpkin seeds or pine nuts
- dress with Virgin Olive oil or avocado oil
I love mushrooms for boosting the immune system so here is a lovely supper treat
Make the filling by frying these chopped ingredients
- red pepper
- Pancetta or streaky bacon
- plus the chopped stems from the large flat mushrooms
Fill the mushrooms. top with torn Basil leaves and soft cheese or a coconut cream cheese alternative. Bake in oven 200C for about 15-20 mins. You can also pierce some extra tomatoes and roast them in the same pan.
I love these served with some cooked Romanesco – if you have never tried it give it a go. It is similar to cauliflower but with a firmer texture and more nutty flavour. My son, who has never liked cauliflower, loves this.
Slow- Cooker Hot Pot
A Winter Staple that makes life easy. I just add cheap cuts of meat (preferably on the bone) and whatever vegetables I have plus some good organic stock and leave it to cook for at least 4 hours. Normally one pot full will last us for two days – so I get to have a day off from cooking 🙂
This one was lamb shank with carrots, parsnip, courgette and potatoes plus Rosemary and Bay leaves.
Get creative and add spices, herbs, or fruit – apricots with lamb and Moroccan spice or chicken with preserved lemons…..my favourites!
Would you love a fresh, tasty and super-quick supper? Then here is my quick Gluten & Dairy free Pizza that you can be eating quicker than a Take-Away! Approx. 20 minutes!
One gluten free Wrap per person
Onion – chopped
Red Pepper – small slices
Mushrooms – sliced
Herbs – such as oregano, Italian seasoning or Herbs de Provence
Fresh tomato – sliced or chopped tinned tomato drained well
Vegan Cheeses both creamy and original solid (I used ‘violife’)
any quick cook protein – smokey bacon, pepperoni, ham, prawns, tinned tuna etc.
Fresh Basil leaves if available
Pre-heat Oven to 200C or preheat grill to 190C.
Lightly grease an oven tray or grill pan. Place the wraps in position. They only take a few minutes to cook therefore put the onion, pepper and mushrooms into a pan with a little oil and cook until soft – approx 5 minutes. Sprinkle with herbs and season, then spread evenly onto wraps.
Top with the creamy vegan cheese – this gives a good richness and texture similar to mozzarella.
Then top with tomatoes, chosen protein, grated vegan cheese and torn Basil.
Cook for 8-10 minutes until cheese is melting and protein cooked through. I personally don’t mind if the tomatoes are only lightly cooked as it as another texture to the meal. If you like them more cooked than in the photo then slice them very thinly or use well-drained tinned ones or Passata but you don’t want to burn the base.
Serve with a side salad or coleslaw.
Are you confused by all the nutritional advice out there? It is hardly surprising! Nutritional science is moving at an unprecedented pace and much of what we were told in the past and even advised by our Doctors, has been proved to be wrong.
Any diet given a name seems to be either praised or condemned by someone. Some are aimed at fast weight loss and others more recently at reversing conditions that we previously thought had no cure.
Atkins/SouthBeach/Dash/Paleo/AIP/LowFodmap/LCHF/ Flat Belly/Slim-fast/Weight Watchers/Slimmers World/Clean/RealFood ……….
The list goes on and on… and these days Doctors and Nutritionist are talking much more about Personalised Healthcare and plans that suit the individual – not just the condition. After all, if you are overweight it might be due to diet, lifestyle, hormones, Digestive Problems, Thyroid function, Insulin Resistance etc. and the important thing is to get to the root cause.
The Functional Medicine approach is based on finding the root cause of your health problems and supporting normal healing by making individual diet and lifestyle choices. It is a system strongly backed by science, evidence and a belief that we all have an ability to heal ourselves and have less reliance on drugs. It is also a system of medicine that believes that health is not just the absence of disease but a state of vitality and mental and physical energy.
See this article for more information
What Nutritional advice would I give?
Modern technology means we can be more aware of our health, our heart rate, quality of sleep, exercise levels, steps taken, energy burnt and we might be more aware of anything not right about our health. Monitoring people and treating the person, not the symptoms is the future of medicine.
I believe that no one diet suits everyone. For health and vitality you need the most varied diet you are able to digest and you need to work to improve your digestion for the optimum benefit. To get this right we need to let go of any previous beliefs and become aware of what our individual bodies like and need to thrive. Science is telling us that a lot of processed food contains substances that are damaging our health and therefore the ‘trend’ is towards cooking and much more fresh food than has been common over the past few decades. Your diet should not cause inflammation in your body and stress to your immune system but modern processed food diets are proven to do so in a large percentage of the population.
Canada has just bought out new Nutritional advice and food guidelines based on fresh food and they have a new food pyramid.
This is based on eating healthy fats, low carbohydrates, plenty of vegetables and some fruit. Good nutritional advice compared to most Countries guidelines.
In the UK the NHS promotes “The NHS Diet Plan – Science has a go at Diet Plans” – just the title makes me wince! Out of date Nutritional advice. They are still promoting cereals, bread and wholewheat pasta as a source of fibre and as the bulk of the diet with the emphasis on low fat foods as in the Eatwell Guide which also stipulates vegetable oils and low fat spreads. Functional Medicine Practitioners have been trying to educate people away from these choices for years!
I do not promote the Low Fodmap diet (often suggested for IBS) as this is one of the most restrictive diets to stick to and doesn’t address healing the digestive system first. No diet should be so restrictive as to take all joy out of eating. Many people that follow this diet might get some digestive relief but will almost certainly suffer from nutrient deficiencies if not carefully monitored and supplemented. Where possible I always favour real food over supplements.
So what is out?
- Calorie Counting
- Low fat diets
- Meal replacement drinks and Bars
- Low salt (better to have sea salt than processed sodium salt)
- Low Cholesterol diets
- using only egg whites
- artificial sweeteners
- other processed food additives and colours
- all day snacking (harms the normal digestive process)
- Long exercise sessions (HIIT training was proved to more beneficial many years ago – research Loughborough Uni 2013)
If you are free from any digestive problems, achy joints, autoimmune disease, disrupted thyroid hormones, skin problems, heart or blood sugar problems then I would suggest that you look at incorporating more fresh foods into your diet, more healthy fats (natural saturated fats, meat, fish, butter, cheese, olive oil, olives, coconut oil, nuts and seeds), plenty of fresh vegetable and some fruit. As you increase natural fats into your diet you become hungry less often and you do not crave snacks or sweet foods as much. You may feel you eat more and feel more satisfied than previously. Cut out as much sugar and processed carbohydrates as you can and drink in moderation (wine and occasional spirits but less mixers).
If you have any of the health issues listed above then I always recommend an Elimination Diet for 4 weeks and the addition of supplements to heal the digestive tract. Probiotics, L-Glutamine, omega 3 oils, Licorice extract, and possibly Silicogel or Aloe Vera until your gut doesn’t bloat or feel uncomfortable and your bowel movements are easy and regular. Following on by very careful reintroduction of individual foods to see if your body reacts to them. This is because the root cause of many of these conditions is a damaged digestive system that might have been caused by infection, stress, antibiotics or intolerance to certain foods. If you can find and afford a Nutritional Practitioner then it would be best to work with them. They may be able to do blood, urine and stool tests as well as allergy and sensitivity tests that may speed the process. It is easy to get confused when doing it by trial and error. I tried going gluten free several times over the years and always felt better initially but it wasn’t until I carried out a proper Elimination diet that I discovered I also had intolerance to Dairy, Soy and oranges! I personally favoured using the Paleo AIP diet initially but have since been able to expand my choice of foods to include rice, gluten free oats, nuts and seeds – all in moderation. That is why I use the terms Paleo Approach, Clean and Real food. No one single diet should define what you eat or restrict foods that you do not have a problem with.
I have many posts on how to do this, which foods most often cause problems and with ideas for healthy foods so that it is not about deprivation but about making choices that satisfy you and nourish your body, brain and immune system while giving you abundant energy and good sleep.
My main tip is to learn to listen to your body. Every day your body will require different food depending on the weather, your activity, your emotional state…(that’s where the chocolate usually comes in)
One day I might fancy a succulent salmon steak, one day lamb and bacon burger with guacamole and occasionally I fancy this…
Variety is the spice of life:-)
This post is about my recent experience and why I think Hashimoto’s needs a different approach.
What is Hashimoto’s Hypothyroidism
Hashimoto’s Hypothyroidism is an Autoimmune disease where your body gradually destroys your thyroid gland leaving you with multiple symptoms such as
- Loss of outer eyebrow hair and increased loss of hair on head and body
- slow heartbeat
- discomfort in throat
- muscle aches and cramps
- cold intolerance
- dry skin and hair
- lethargy / fatigue
- sleep disturbance
- brittle nails
- memory loss/poor concentration
- weight gain
- tingling or parasthesia in hands / feet
Each individual will have any number of these symptoms and they can vary with the level of thyroid deficiency and the length of time the body has been deprived of the right amount of hormone.
There are other causes of Hypothyroidism such as cancer surgery, radioactive iodine treatment of hyperthyroidism, heavy metal poisoning and more rarely a problem with the Pituitary gland that is not producing enough TSH – thyroid stimulating hormone.
Hashimoto’s Hypothyroidism is by far the most common (90-95%) and that is what I am focusing on today.
Normal medical treatment has always focused on replenishing the body with thyroid hormone – either in the form of a synthetic T4 drug or desiccated thyroid tissue taken from pigs or cows. In the case of a surgically removed thyroid or one that has been destroyed by radiation then this may be the only option.
With Hashimoto’s I feel it is important to take a Functional Medicine approach to find and treat the root cause which is an Autoimmune reaction and to support the thyroid with the nutrition it needs for optimal function. There is frequently an underlying Adrenal imbalance as well and patients often say that they have had extreme stress previous to symptoms, or ongoing. There may also be a history of Epstein Barr infection or other herpes infections, all of which can affect the immune system long-term.
It is very important to look at the medical history as the Thyroid may have been under attack for quite some time before multiple symptoms appear and a diagnosis sort. It is also possible that other Autoimmune problems are present, especially Coeliac disease or Gluten intolerance. This could mean that the digestive tract is damaged, already reacting to foreign proteins and not absorbing all the nutrients we need.
Hashimoto’s is not something that I think you should try and treat yourself and it should be monitored with appropriate blood tests but there are certain actions that you can take yourself that can help balance your system, boost your health and at the same time help your Doctor see the overall picture of the effects of the disease and the treatment.
If you think you may have Hashimoto’s rather than any other cause of fatigue then the first thing you could do is set up a chart to record your Basal Temperature. This is the temperature that you body falls to at night when you are sleeping. Have a thermometer by your bed and as soon as you wake take your temperature, in your armpit. Make sure that it is right in your armpit and leave it for 2-5 mins to get an accurate reading. If you have low thyroid function then it is likely to be several points lower than the normal range of 36.4C -36.7C . Do this for at least a week so that you have a record to show your doctor and you can also carry on to show any reaction to treatment.
My own approach
I have thought for years that my Thyroid was slightly under-active and have not been good with aerobic activity, climbing hills etc. since having Glandular Fever aged 20. I lost my outer eyebrows ages ago. I have been aware of my pulse being slow and irregular (43 -55) for over 10 years but have had ECG’s and told it wasn’t anything to worry about. It wasn’t until a medical showed a TSH of 5.25 and a slightly low FT4 of 11.8 that I thought I should probably do something about it if I was to continue to be healthy.
It also made me realise that an increasing amount of tingling and parasthesia in my hands was probably more likely to be caused by my Thyroid than by neck arthritis. I felt, maybe wrongly, that if I went to my GP I would just be put on synthetic T4 Thyroid pills and from everyone I have dealt with over the years I knew this was not the cure all that it is often claimed to be.
My plan was to first optimise my nutrition to see if that had any effect on my symptoms. I started by taking Bio-Selenium 200 as that is know to be essential for Immune and Thyroid function and it is a nutrient that many in the UK are know to be lacking. Ten days later I started a Basal Temperature chart and also recorded my pulse and blood pressure every few days. The first few days my temperature was in the range 34.1-34.4 C which is 2 degrees below normal therefore I decided to add an amino acid L-Tyrosine 500mg as I had read that this could possibly stimulate the available thyroid hormone. I realise that I was experimenting but I researched and the only side effect was said to be that if you suffered with migraine headaches it may trigger them. I never get headaches since giving up gluten and dairy and therefore thought it was unlikely to affect me.
Within 2 days my Basal Temperature was up 35.5-36.0 C and I actually felt very warm and my circulation was improved with warm feet – something that is a complete anomaly to me! This was in total contrast to the typical UK weather that had suddenly taken a dip back to cool and wet. That evening I started to get a headache and by the next evening it was continuous and worse – I felt like I had been kicked in the back of the head. Taking painkillers lessened it but then a couple of days later I started to get an uncomfortable feeling in my throat and a tight sensation on swallowing. Now this seemed extreme for a natural protein that is found in chicken, turkey and that I thought I probably was getting sufficient quantities of through my diet and so, listening to what my body was telling me, I stopped taking the L-Tyrosine. During the time I was taking it the tingling in my hands disappeared and I felt more energised and alert but I have since read that if you have autoimmune problems it may be too stimulating and cause more inflammatory reaction. If self medicating – even with nutritional supplements – always do thorough research!
The tingling in my hands returned, the throat gradually returned to normal and my Temperature remained above 35C. On to a new plan…
Ashwaganda, a popular Ayurvedic medicine used for a wide variety of disorders, is something I have used before to treat stress and fatigue. It is an adaptogenic herb with the ability to get the body to regulate itself. It has been proven to work well in regulating the thyroid gland when additional T4 and/or T3 is required or if the rate of metabolism is slow. Scientists concluded that people with hypothyroidism benefited from Ashwaganda due to it’s ability to raise T4/T3 and its anti-inflammatory, antidepressant, antioxidant and nerve protecting qualities. It is important to buy good quality herbs therefore I started on 1 capsule twice a day of fresh organic Ashwaganda Root Capsules.
I also added Licorice (Glycyrrhiza Glabara) that supports immune function and with ingredients that heal the digestive tract, are anti-inflammatory, anti-viral and anti-microbial. From my latest research it does look like there may be a connection to Autoimmune problems stemming from Epstein Barr infection that can stay dormant in the body therefore adding supplements that have anti-viral properties could help.
So far, so good. I am generally sleeping better and have plenty of energy. The peripheral neuralgia is improving again and a month on my temperature has not fallen below 35C and I haven’t had any palpitations. I will carry on for another month with this plan as well as my usual Low Carb High Good Fat diet, Methyl B Vitamins, Vitamin D and keep eating nuts and seeds for zinc, Liver or pate for Ferritin levels, Lemon Balm (anti-viral) and Green Tea and Resveratrol in the form of Red Wine plus my Sizzling Minerals to make sure I get good magnesium levels and all the other minerals I need to help cellular function.
I will get a repeat blood test and if I have to take a thyroid hormone then I would definitely prefer to take a natural one that provides all the elements needed and not just artificial T4 – thyroid function is complex. Functional Medicine is about looking for the root cause, assessing all the signs and symptoms and adjusting diet and lifestyle.
This might sound a lot but it just becomes part of what you do – listen to your body, assess signs and symptoms and tweek as necessary! Those that don’t take time to maintain their health may end up losing time due to ill health!