16 Mar

Pain Relief, Natural Solutions Without Nasty Side Effects and Addictions

The news reported today that the misuse of pain relief drugs and how there is an increase in people being addicted to drugs with codeine in them. An in-depth report interviewed people with addictions to opioid drugs. They reported mindfulness techniques are being used for some to try to help them deal with pain. This was refreshing and hopeful.

Charlie and Steff  on BBC Breakfast interviewed a GP live on the sofa. The GP welcomed a review into these drugs. She said that if someone is prescribed morphine for pain relief it only takes 72 hours to become addicted!  She also admitted GPs sometimes have no choice to prescribe these drugs because they have no alternatives. Many of the previous pain relief meds have been taken off the market due to side effects. I think GPs can recommend other routes such as the mindfulness the news report had just spoken about. Diet may support pain relief, exercise, massage, physio and talking therapies may also be very helpful. Dr Chatterjee is a GP who promotes these routes of health as opposed to the drug route. He is also rolling out his approach to GPs to help them improve their patient’s health.

Resources are scarce for these therapies in the NHS however, the waiting lists are long if they are available. However,  if they invested more in diet and lifestyle changes than in drugs perhaps there might be better outcomes for individuals and health of the UK as a whole.

Supplements and lifestyle are options try for pain management. This blog is focusing on some nutrients I have tried myself for frozen shoulder.

Curcumin (Turmeric)

There is so much talked about with curcumin, it almost feels it could be a fad. However looking at research and clinical evidence it suggests turmeric may be supportive for pain.  I take for the pain and if I don’t take it I notice, so it’s doing something.

A recent systematic review and meta-analysis of randomised clinical trials found turmeric and its pain relieving properties had value however they did state there is not enough of these trials to make a firm conclusion of its effect.


How does it work?

Similarly, to non-steroidal anti-inflammatories like ibuprofen and aspirin. Curcumin blocks the pathway that drives inflammation. Inflammation that is in overdrive causes constant pain. The problem with turmeric it is hard to absorb, it is a huge molecule that cannot pass the lining of the stomach due to its size and it molecular make-up. However fat and black pepper can aid the absorption. Supplement companies also produce products that enable it to pass through the stomach and then reach the bloodstream.

Cooking with turmeric is useful, it is difficult to say how much pain relief it will have at culinary level. Always pair it up with fat and black pepper as stated. Curries are a great way to incorporate it. I also make scrambled eggs with turmeric and add it to smoothies and even my porridge.

Ginger also had pain relief qualities similar to turmeric. A lovely food study showed one patient lightly cooked 50g ginger per day. 6 more took 5 g per day of fresh ginger or 0.1 to 1g of dried powdered ginger. Even though there was a difference in dosage all reported a reduction in pain, swelling and stiffness in the morning. So, get the ginger in. Grate over fish, chicken in curries and make fresh ginger tea.


This is found in pineapple and is known as an enzyme. It acts by breaking down inflammatory compound such as fibrin ( build up of scar tissue), fibrin may lead to inflammation that causes pain and swelling. Bromelain is usually found in a supplement and often is combined with turmeric.

Fish oils

Overall evidence demonstrates that fish oils may be effective with people in Rheumatoid Arthritis not so much on Osteoarthritis. Studies have shown a reduction in NSAIDs whilst taking fish oils and an improvement in symptoms. It is important if taking a  fish oil supplement to source the best quality. Fish oils again work in a similar manner, they have been shown to block an inflammatory pathway and also increase anti-inflammatory substances within the body.


Rosehips contain a type of galactolipid that has anti-inflammatory action. Galactolipids are found in the cell membrane of plants. Extracts of rosehips and been used to make a powder and have captured the  anti- inflammatory properties of galactolipids. Rosehip is also rich in Vitamin C. According to artritis.co.uk “A 2008 meta-analysis of three clinical trials showed rose hips powder reduced hip, knee and wrist pain by about one-third in nearly 300 osteoarthritis patients and a 2013 trial found that conventional rose hips powder relieved joint pain almost as effectively as an enhanced version. In a 2010 trial of 89 patients, rose hips improved rheumatoid arthritis symptoms better than a placebo”

Other diet and Lifestyle options

Eating an anti-inflammatory diet with quality proteins, fats and complex carbohydrates with plenty colour goes a long way to supporting health. Incorporating exercise, gentle if needed, ensuring good quality sleep and finding me time are also ways that may improve overall quality of mind and body. Seek advice from GP and a nutritional therapist  about alternatives to pain relief.


28 Dec

Be Well Stay Well

Who wants to be well and stay well after contracting a bug over Christmas? So many colds and flu’s floating about just now. My 15 year old son in quick succession has had two bad viruses. As soon as one cleared up another fell on his heels very quickly and just in time for Christmas.

He has had a fairly intense time with his first set of prelims. I suspect this has contributed to being run down. That and he does like his sugar, rubbish coffee from a certain well known bakers and not enough quality sleep.
It is fascination though, I was once guilty of this approach myself, of how many people recommend or treat cold and flu with paracetamol, ibuprofen and cold and flu remedies.
I follow a Facebook page where people ask for advice on all sorts of issues. Anyone can give their advice. One recent question was for what to take for a cough after a flu virus. Everyone was recommending alternating paracetamol and ibuprofen. It’s no fun being unwell and there may be a place for these drugs but all they do is curb your symptoms they do not improve your cold or make the symptoms go away!
Your body is making you fight the virus and that is why you feel the way you do. Adding these drugs into your system regularly will only put another strain on your body. I do question how much people are taking! Please do also seek advice from your doctor if you are unwell.
My son was desperate to get better as he was fed up with not feeling well and he had a Derby football match that he was not prepare to miss. So what did we do? As always I increase vitamin C and zinc, I introduce black elderberry and echinacea.  I have mentioned them before in a previous blog.

I also got him to try Pukka Andrographis for a few days with food. Andrographis is a stimulant to the immune system which may boost it and also help fight infection. It has the ability to reduce the severity and length of an infection. It may support influenza, sore throats and upper respiratory infections. It also is known as a liver cleanser, so if you are having to take pharmaceutical drugs it will support you in the short time that you need to do this. For more reading on Andrographis see this research paper. As with any supplement or herbal remedy seek advice first.

I infused my own herbal tea mixture: in a small pot of boiling water I added 1 tsp of chaga tea, 1 tsp. Indigo Herbs Breathe Easy Tea, 1 Pukka Three Tulsi tea bag and or 1 Rio Amazon Pau D’arco teabag. Heat at 2 then bring down to 1 on your cooker and let it steep for as long as possible with lid on. Basically he drank this for 2 days.
Food wise he had homemade chicken soup, lots of vegetables, pumpkinseeds for their zinc. He also ate freshly coloured seasonal fruit such as Sharon fruit and apples. He also had a homemade gently warmed orange juice drink, with oranges, lemon, ginger and a little honey.

He stayed warm, wore lots of layers and brought his duvet downstairs. Germs don’t like heat, hence your body produces a temperature at time when you have a virus, it’s the body’s way of killing the virus.

He avoided from refined sugar and dairy. There is not a lot of evidence around sugar and immunity. However a small study in 1973 by Loma Linda University proved that sugar impacted the immune cells of volunteers, reducing their ability to fight infection.

He loves sugar and has to have sweet tea but he knew to get better he had to forfeit his sugar habit. I would love this to last but it won’t – for now anyway. Dairy may make you produce more mucus.

He also went to bed earlier than usual.

Needless to say he went to watch his game which resulted in a nil-nil draw. His team scored but without goal line technology in Scottish football the goal was disallowed. I am not sure if it was worth it. However, this morning he feels a lot better and equates it to shouting at the match not my nursing and cold remedies. He did not take and medications and so is starting 2018 off in a better place. May be doing something he loved helped as well.

In summary my top tips for when you are not well:

  • Rest if you can
  • Stay warm unless you have a temperature
  • Use herbal teas to optimise your immune system
  • Eat fresh, wholesome foods
  • Chicken or vegetable broths are handy especially if you have no appetite
  • Stewed apples are my go to for everyone, supports gut health and the first line of defence starts with your microbiome
  • Monitor Vitamin D levels as may impact immunity
  • Avoid sugar
  • If you have a cough or blocked nose, try avoiding dairy for a few days. Replace with almond, cashew, oat or coconut milk.
  • Sleep – go to bed early

Have a healthy 2018 and look in your kitchen cupboard and fridge before reaching out for the over the counter pharmaceutical remedies.




01 Aug

Tips to reach 5 plus a day

Tips to reach 5 plus a day!

I am just back from holiday and I ate very well. However eating out every day to avoid cooking meant I did not eat as much vegetables as I am used to. I have come back craving green foods! It can sometimes be a challenge in reaching your 5+ a day but here are some quick tips that will help:

  1. Make kale chips (see recipe below). You can also roast cauliflower and broccoli in the oven with olive oil and spices.
  2. Beans, chickpeas and lentils are also part of your 5 a day, so increase pulses, add to soups, pasta sauces, curries and cottage pies.
  3. Aim half you plate be vegetables at mealtimes, use veg as the base of all your meals
  4. Stewed apples and pears with cinnamon and raisins makes an easy delicious desert and is also good for digestion
  5. In the summer you can experiment with salads with mixed lettuces, cherry tomatoes, courgettes, red onions, peppers, celery, carrots, beetroot, add a sprinkle some seeds and a handful of raisins for a bit of sweetness. Add crushed garlic to homemade salad dressings, this goes well with olive oil and balsamic vinegar.
  6. Keep a bowl of cut up vegetables i.e. carrots, celery, peppers in the fridge visible, serve with humus, avocado dip or a bean pate.
  7. Bake cakes with veg – pumpkin, beetroot and courgette go well in cakes.
  8. Add extra veg to pasta sauces, soups, curries and casseroles. As well as onion, garlic, and carrot to a casserole base add celery and a chilli pepper.
  9. Tins and jars of passata, tomatoes are useful cupboard items. If low on food, then a quick pasta sauce can be put together, add herbs and garlic to up the nutrition.
  10. Have one day a week meat free and replace with vegetables. Sweet potatoes are a good filler. Cauliflower can be made into rice. Roasted beetroot is also very tasty.
  11. Keep fruits and vegetables in sight, the more you see them the more chance of eating them. Use fruit and vegetables in smoothies. Banana and avocado with chocolate powder and milk is an easy go to smoothie.
  12. Herbs and spices contain phytonutrients that are supportive and protective to the body, use them in cooking. Add rosemary to roast potatoes, turmeric and mustard seeds to scrambled eggs, cumin to curries and oregano, basil and parsley to pasta sauces, soups and casseroles. Keep a pot of fresh herbs in the garden, that way they are accessible and easy to use in cooking. Rosemary, thyme and bay are all  hardy and easy to grow. Parsley is good in the summer months.
  13. Frozen fruit is useful to have in the freezer especially berries in the winter
  14. Whats in season – raspberries, cos lettuce and plums, checkout Eat Seasonally
  15. Fermenting vegetables is another way of increasing nutrients from vegetables. It also has the added benefit of supporting the digestive system as it contains useful bacteria for the gut.

 Recipe for Kale Chips

Bag of washed kale on a baking tray 2 tbsp. of olive or coconut oil and rub into kale, sprinkle with chilli flakes and bake in the oven at 100 degrees Celsius for 25-30 mins. Enjoy! Tip – break up kale and remove any thick stalks.

03 Mar

Acne and Nutrition

Acne is an inflammatory skin disorder. Symptoms are blackheads, whitehead and pimples.  It is not merely a cosmetic problem, it can severely affect your confidence and self esteem. I have suffered and remember well the pain of the spots were enough to make you want to hide in your room all day until they cleared up.

It can arise mainly at puberty due to the dramatic changes happening in the body. Pesky androgens (male sex hormones) are the main culprit. These hormones stimulate the production of keratin (type of protein) and sebum (an oily lubricant). If sebum is secreted faster than it can move through your skin spores a spot occurs. The excess oil makes the pores sticky allowing bacteria to get inside. Adult acne is also common.

Blackheads form when sebum combines with skin pigments and plugs the pores. If scales below the surface of the skin become filled with sebum, whiteheads appear. In severe cases whiteheads spread under the skin, rupture and eventually spread inflammation.  Although proper skin care is important in the management of acne it is not caused by being unclean, it is an overproduction of oil.

Acne contributors: heredity – sometimes we are destined but remember the genes load the gun, environment pulls the trigger. My daughter has suffered with spots but nutritional applications and products she has it under control. Other factors: oily skin, hormonal imbalance, menstrual cycles, diet and yeast infections. Stress, allergies, food intolerances and certain medications can also impact.

Nutritional deficiencies and/or diet high in sugar, saturated, hydrogenated, trans fats have a huge impact on skin health.

Sugar – acne is referred to as skin diabetes. Supporting blood sugar is important. Keep refined sugars low. Eat fruit for sweet taste and train yourself to like more savoury food. Eat protein and or fat with a carbohydrate and keep carbohydrates complex, such as brown rice, oats, quinoa, buckwheat and millet. Vegetables are also a good source.

Dairy – lactose in dairy is a sugar. Dairy also contains hormones and steroids that have been indicated in acne. These are Insulin Growth Factor 1, insulin and androgens. The fats in dairy may also cause a problem.

There has been a link to gluten as well especially if you have a problem with digesting it.

Trans/hydrogenated fats are inflammatory to the body. Also eating too much omega 6 fats can also contribute to inflammation. Vegetable oil, such as sunflower oil is high in omega 6 and can be found in many processed foods such as margarines. Limit processed foods and eat foods with omega 3 fats. Nuts and seeds contain both omega 3 and 6. Omega 6 is not bad for you so don’t avoid; it is the ratio than can cause inflammation. So balance it out by eating more omega 3.

Studies indicate it’s the combination of trans fats, sugar and dairy can have the biggest affect on skin. Sometimes taking out dairy for a short period then reintroducing but keeping the other two low can have results. Nothing has to be forever…well may be the milk chocolate and chips need to go and deep fried mars bars are a definite no!

Acne is linked with other body systems: 

Liver and kidneys – the skin is the largest organ and the second largest organ for detoxification. If liver and kidney function is impaired this can impact skin as these are also major detox organs and a build-up of toxins will try to escape though other means for example the skin. Pollution and chemicals impact skin health.

Digestion – constipation increases toxins impacting the liver’s ability to detoxify and therefore impacting skin.

The digestive system contains immune supporting bacteria called probiotics. These powerful armies of bugs in our bodies will fight of infection at the first call. If they are out of balance this may impact skin. Antibiotics are commonly given out to help with acne but be careful as they can knock out your good bugs so when you come off them acne may reappear. If taking them then add in a probiotic supplement, but take at a separate time to taking the antibiotic.

Inflammation, acne is an inflammatory condition. Eating foods that are anti-inflammatory may support it. Vegetables and moderate amounts of fruit are a good start.

Lifestyle is important, sleep, life-load and how you cope a long with striking balance all help towards healthy skin.

Nutrients for skin – What to eat and lifestyle habits

Zinc – ground pumpkin and sunflower seeds, beef, egg yolks, ginger – ginger tea, grated into curries, soups, or juiced, liver, seafood, beans, pulses and whole grains.

Copper always likes to be balanced with zinc – almonds, avocado, buckwheat, mushrooms, chocolate and broccoli.

Vitamin A – The most absorbable form comes from animal products such as liver, eggs and cod liver oil. However beta-carotene is a form of vitamin A. Think orange and a bit of green – carrots, sweet potatoes, squashes, apricots, egg yolks and green leafy vegetables. Seek professional advice if pregnant.

Vitamin C – kiwi, parsley, citrus – grate rind of oranges and lemons onto salads, veg, chicken and fish, broccoli and strawberries.

Selenium – Brazil nuts are the only concentrated source – a couple a day – they are high in omega 6 so balance this out by eating walnuts and flaxseeds. Other sources: broccoli, cashews, crab, eggs, celery, fish, garlic, onion and turnips.

Chromium – apples, egg yolk, mushrooms, nuts, raisins, wheat and shrimps.

Vitamin E – avocados, almonds, egg yolks, spinach, sunflower seeds and sweet potatoes. Vitamin E along with A, K and D are fat soluble so eat these foods with a fat food such as olive oil, seeds, avocado’s and eggs already come with the fat so a great source.

Omega 3 fats – oily fish – salmon, mackerel, sardines, anchovies and trout, flaxseeds, walnuts, grass fed beef and omega 3 eggs.

Liver supporting foods – cauliflower, broccoli, beetroot, eggs, garlic and onions.

Epsom salt baths – contain sulphur, useful for detoxification and contain magnesium. Magnesium may help with relaxation and sleep. Lie for 20 minutes in a bath of Epsom salts, 2 cups per bath, 2-3 times a week. Pat yourself dry when you get out so not to rub off the magnesium. We heal and repair when we sleep so useful for skin.

Dry skin body brushing may also help with detox and lymphatic drainage and in turn help with skin. Brush always towards the heart starting at feet. Below heart brush upwards, above the heart brush downward. If you have sensitive skin, seek advice first.

Kidneys – nettle tea may be useful for acne and support the kidneys.

Digestion – fibre rich foods – oats, flaxseeds, vegetables, quinoa, beans, pulses, brown rice, wholegrain pasta and fruit. Foods that contain probiotics – plain natural yoghurt and fermented vegetables. A good gut supporting meal is stewed apples with plain natural yoghurt. Eat slowly, relax and chew to optimise absorption and digestion.

Fats – Add 2 tablespoon of ground mixed seeds to your breakfast daily. 1 tbsp. of flaxseeds and 1 tbsp. mixed – sunflower, pumpkin and sesame. You can buy them already grind or make your own. Cook with olive oil or coconut oil.

Find ways to relax, reading, baths, meditation – Headspace App. Exercise is also useful.

Practical tips:

  • Change pillowcase every 3-4 days.
  • Use products without harsh chemicals – tea tree oil externally may help, Salcura skin range, Green People, Rio Amazon, Dr Bronner (shaving gel) and Jason are recommended.
  • Be mindful – are you touching your face?

There are many triggers for acne and the nutrition and lifestyle applications above can be very supportive. Increasing variety of foods to obtain the nutrients and avoiding the key contributors can have a positive effect. You don’t need to suffer alone, speak to your GP, nutritional therapist, beautician and anyone else who has suffered, you can gain useful insight and approach it holistically.

16 Jan

Pre-Menstrual Syndrome (PMS) and Nutrition

You are not alone if you suffer from PMS. I do and so do up to 95% of women of childbearing age according to National Institute for Health and Care Excellence. (NICE) (2014)

 Symptoms include: mood swings, irritability – for me most people annoy me for no apparent reason! Some people experience more serious symptoms such as feeling out of control, depression and/or anxiety. My sleep is certainly affected and some people also crave certain foods especially carbohydrates. Given this happens monthly and 13% of ladies take time of work because of it, it is something that should be helped and managed.

 Physical symptoms range from bloating, headaches, abdominal cramps, backache (that’s me) and exacerbation of a chronic illness. (NICE 2014) I used to get frequent sore throats around the time before my period, so the immune system is also a factor to be considered.

Food matters

Diet plays an important role when dealing with PMS symptoms, however as usual in nutrition there is not a one size fits all. The principles below is a good place to start when trying to tackle the symptoms. Make sure when you make changes they are daily not just when you are suffering. In time the changes you make should make a difference to how you feel. Give it time and when struggling with dietary changes such as reducing sugar, think forward to how you feel when you have PMS. I have benefited from making changes, I do need to still work on it though. So relaxation is the the key one for me.

An excellent start would be a diet rich in whole-foods including vegetables, fruits, whole-grains, good quality proteins and good fats.


Other factors

The liver has a role in managing the hormones involved in the menstrual cycle so supporting the liver is important. Avoiding foods that contain external oestrogens and improving detoxification may help reduce symptoms. It is also important to support blood sugar levels and identifying any foods that may exacerbate the problem.

What dietary and lifestyle changes can you make to improve symptoms?

I have listed below the factors that may be impacting on your symptoms and how to help you feel better. I have also given you real food ideas to be able to put it into practice. If you understand what might be going on then have the tools to fix it, the easier it is to apply in real life.

  • Support blood sugar by eating protein and or fat with every meal including snacks. For example an apple and a handful of almonds, oatcake with tahini and a couple of slices of banana. For breakfast make a muesli with porridge oats with ground mixed seeds and nuts, served with some plain natural yoghurt and berries. Limit sugar based foods especially the white refined carbohydrates so biscuits, cakes, white bread and rice. Eat complex carbohydrates such as brown rice, whole grains and vegetables. Eat regular meals and do not skip any meals.
  • Concentrate on digestion by enabling the body to go to the toilet everyday and avoiding constipation. Oestrogen is excreted once the liver has broken it down. However if you are not able to go to the toilet daily it may be recirculated back into the body. Eat fibre rich foods such as flaxseeds, oats, vegetables and fruit. Make sure you drink water regularly throughout the day – 6-8 glasses. Herbal teas count and foods such as soup, smoothies and vegetables also help towards hydration.
  • Opt for organic meat and dairy products, they may have less exogenous oestrogens, consider keeping them low if you suffer with PMS. Observe if it makes a difference. The evidence is mixed whether we absorb the hormones and how much oestrogen’s are in meat and dairy products. I would encourage you to play around with it and eat in moderation. If you are having a glass of milk at breakfast, a latte mid morning, cheese sandwich for lunch then creamy pasta at dinner regularly then look for alternatives at some point in the day so you are not overloading on one food.
  • Some fruit and vegetables should be organic over others. Check out EWG’s web site https://www.ewg.org/foodnews/ to find out when to choose organic. For example kale and apples are better organic as a lot of pesticides are used in these products. Where as avocados are ok to buy non-organic. Pesticides may interfere with normal hormone production.
  • Plastics, water bottles, containers and tins that contain Bisphenol A (BPA) should be avoided or limited. Animal studies have shown a link between BPA and hormone disruptions. Links have been found between BPA consumption and endometriosis and infertility. It is difficult to completely avoid but be wary of it and make changes around the home and shopping habits to reduce the load. Use glass bottles of tomatoes instead of tinned. Look at glass containers and buy a water filter jug or water bottle and fill up from the tap.

This web site gives you useful information on toxins and the impact it has on hormones in the body: https://www.niehs.nih.gov/health/topics/agents/endocrine/

  • Caffeine may aggravate PMS, if you think it does limit or avoid. The link is really about the symptoms of PMS and side effects of caffeine are very similar. However caffeine may help you when you are feeling tired because of PMS. Though calming the nervous systems is the focus when addressing PMS. Chocolate may be the answer! It contains magnesium, a calming mineral and a small amount caffeine but opt for 75%+ dark chocolate, have 2-3 squares a day or avoid completely if even that amount of caffeine is too much.
  • Inflammation may play a role in PMS. Eat oily fish and or flaxseeds and walnuts for their anti-inflammatory role. These foods contain omega 3 fat, omega 3 and omega 6 fat must be in ratio of about 1:2. However in a typical western diet where consumption of foods containing omega 6 are higher the ratio can typically be more like 1:10, this can be inflammatory to the body. Reduce processed and fried foods such as chips and crisps. A study in 2004 of 823 nurses showed that a diet high in trans fats increased inflammation.
  • Eat foods to support liver – foods that contain sulphur such as garlic, onion, leeks and eggs. Beetroot supports detoxification – try roasting in the over with some olive oil, seasoning for 25 minutes and serve with guacamole for a snack or starter. Cruciferous vegetables are also helpful, steam broccoli and cauliflower, serve with a olive oil, apple cider vinegar, salt and black pepper dressing. You could add a little plain natural yoghurt or coconut yoghurt if dairy free and tahini to thicken the dressing up and add a different dimension!
  • Vegetables also contain B vitamins; B vitamins support the reproductive system and therefore may help with PMS symptoms. Try to make half your plate vegetables based. This is not that hard as pulses, beans, chickpeas and lentils also count as vegetables. An ideal meal could be: oven baked fillet of salmon marinated in lemon juice, lemon rind, salt, black pepper and spring onions with steamed broccoli with a olive oil dressing and herby lentils.
  • Calcium and magnesium are important minerals for PMS, sesame seeds; humus and green leafy vegetables are good sources of both these minerals.
  • Stewed apples are supportive for digestion and combine with plain natural yoghurt for the extra boost of digestive helper’s probiotics also will support the menstrual cycle.

Relax – if you are in a challenged frame of mind this may make PMS worse, so find ways to relax. This might be reading, meditating, walking, going to the cinema or meeting up with a friend. My perfect form of relaxing is having a bath with magnesium and sulphur rich Epsom salts and reading my book. Listening to music or dancing may be enough to change your state of mind and mood. You can learn relaxation techniques very easily now through Apps and the Internet. Or seek professional guidance to help you relax.

Move! Activity is what is important – gardening, walking, yoga, swimming. Do something you enjoy. It will increase the amount of blood flow and oxygen to tissues, as well reducing irritability and anxiety. Supporting your abdominal muscles through exercise especially something like Pilates may prevent back pain and cramps. Exercise can improve posture which is a cause of PMS. Increasing exercise 1 or 2 weeks before your period may have an increased affect.

This is a long list, do it in stages if it is easier. Trying everything at once is never a good idea so don’t overwhelm yourself. Each change you make is a step to feeling better, motivating yourself to do more.

16 Dec

Nutrition at Christmas

Nutrition at Christmas

Do the two words go together? Actually yes, the food eaten at Christmas can be very nutritious, it’s the one time vegetables do have a starring role. Carrots, parsnips and red cabbage feature on most people’s menus. The poor Brussels sprout is also eaten, with reluctance but tradition allows it to have its day on the 25th. Turkey is a lean source of protein and a rich source of tryptophan, tryptophan is an amino acid that helps with your mood and sleep. For more information of the value of dinner read this.

Christmas is also about excess, too much alcohol, sugar, food and family! There are a lot of social media posts and newspaper articles about how to cope and eat at Christmas so I am trying to keep it very simple and not also come across as someone who insists that you must still be thinking about nutrition at this time of year – just let that side happen.

  1. Chew your food – chewing food is one of the most important habits you can start. There is no better a time to do this on Christmas Day. Practice mindful eating – think about the lovely person of people that have prepared your meal, think about the farmers that have grown the veg or reared the turkey, think about the turkey. Be mindful of the staff in shops that has been extremely busy in the lead up making sure you can have a Christmas dinner. Pause on Christmas Day and think about people who are on their own and not managing to have a good Christmas. In doing this you prepare your body for digestion. Chewing your food and slowing down stimulates saliva, where immediately carbohydrates are broken down in the mouth. This in turn sends messages to your stomach where acid will be produced to help break down your food even more, and then the pancreas releases enzymes further helping the process. Put simply this will help you digest and absorb your food. It will also help towards not eating excessively (though I always do on Christmas Day).Slowing down to eat may also reduce the Christmas bloat and even avoid the after-effects of Brussels sprouts. On a side note here, adding fennel to cooking or chewing on fennel seeds after eating may also help avoid a bloated, windy tummy.
  2. Have fun! Play games, laugh, pull crackers and wear hats – it’s the one time of year to take advantage, so do it! It’s not easy at this time of year spending time with family, take time out in the lead up to Christmas. Look after ‘yourself’. Have baths, read, meditate or have long walks, take time out from the hustle and bustle. Improving you coping mechanisms before a big event like Christmas Day can help towards how you react on the day.
  3. Go for a walk after your main course. Studies have shown that exercise after eating may help with blood sugar levels. Why is this important? Maintaining optimal glucose control may help towards avoiding type 2 diabetes, cardiovascular disease and obesity. You may also feel less tired, less need for reaching for the sweet foods and less grumpy.

These 3 tips can be applied in the New Year, simple but can have dramatic effects on your health and how you feel!

Happy, happy Christmas and have a wonderful New Year.

See you in 2017!


23 Nov

Winter Wellness Part 3 – Skin


We are entering the cold depths of winter and as the last leaves fall off the trees our skin can resemble what has fallen on the ground.

Cold weather with biting winds and the added dimension of central heating can contribute to dry, tired looking skin. Nourishing your skin from inside and out will help it look and feel radiant, glowing and youthful.

At this time of year we are tempted to eat more sweet, comforting foods – it’s cold outside and cakes and chocolate are too tempting to take away the woes of winter.  At the same time it’s the party season, the season of excess, Christmas party nights start earlier and finish later. Then we have Christmas and New Year, more eating, more booze and less sleep. All these factors can play havoc with our skin. So what can you do to give it the extra support it needs at this time of year:

Think colour!

Eat lots of colourful foods. I know I keep saying it… eat a rainbow but it is true.  Why? They are rich in antioxidants. The skin is at most risk of damage from the elements, cold freezing air and biting winds and dry homes. Antioxidants are helpful in limiting the damage. They come in and soak up any damaging substances reinvigorating the skin.

What to eat?

Include beetroot, carrots, sweet potatoes, pumpkins, squashes, red onions, leeks, green vegetables such as broccoli, cauliflower and winter greens into your diet. Fruits that are in season are apples, pears, oranges, clementine’s, plums, Sharon fruit and pomegranates. A very recent study found pomegranates might protect muscles as we age, so an added benefit. Add fruit to your breakfast. Stew apples and have as a comforting desert with some plain natural yoghurt. Pomegranate seeds can sweeten up salads and even add to vegetables, sautéed spinach is lovely topped with pomegranates. Make mocktails – cranberries are popular just now, blend in a blender with some apple juice and ginger for Christmas mocktail – or add some to your glass of Prosecco or Champagne.

Spices are useful for adding colour – add cinnamon, turmeric and ground ginger to your porridge or soak chia seeds in some milk and the contents of a chai teabag overnight. Use turmeric, cumin, ground coriander in your cooking – they don’t always need to be used in curries. Turmeric and smoked paprika are delicious sprinkled over vegetables before roasting. Use herbs as well, rosemary on your roast potatoes. Rosemary contains antioxidants that may protect the skin from damage it also has been found to stimulate hair growth!

Vitamin E is essential

Avocados are a great skin food as they are a good source of healthy fats and vitamin E. Vitamin E one of the better-known antioxidants. It is involved in protecting cells from damage and also protects fats in the body from being damaged as well. I believe stocks are running low of avocado as its popularity has grown so much so other good sources of Vitamin E are: olive oil, dark green leafy vegetables, seeds, wholegrain such as brown rice, eggs, liver and herbs such as alfalfa and rosehips. Rosehip tea can be a useful addition.

Healthy fats for healthy skin

Your skin cells are surrounded by a cell membrane and this is made of two layers of fat called a phospholipid bilayer. You need fats from your diet to keep these layers healthy. Omega 3 is one of the fats that make up the layers. The best sources of omega 3 are in oily fish such as salmon, trout, mackerel, anchovies and sardines. Blitzing up some tinned pacific salmon in a blender with some olive oil and a teaspoon of tomato paste can make a delicious pate for lunch; serve with a salad and or oatcakes.

If you are not a fan of fish you can in a roundabout way get omega 3 from flaxseeds, chia seeds and walnuts. However the roundabout way is not always easy for some as your body has a bit of work to do to make the omega 3 fat and not everyone can do this. They are still good sources of fat to eat however. Include ground seeds on your breakfast porridge daily or sprinkle over soups and vegetables. Grass fed beef also has a good quantity of omega 3 fats, as do omega 3 eggs.

Beauty vitamin

Biotin a member of the B vitamin family, known as the beauty vitamin is also a key skin nutrient. It assists the body in breaking down fats and carbohydrates. As fats are so important in skin health this vitamin is vital. Signs of deficiency are: dry, inflamed and pale skin. You can find it in eggs, butter, oats, beans and whole-grains.

C for collagen

Increase your vitamin C through food. Vitamin C is involved in making collagen. Collagen is the key component for skin structure. Parsley is an excellent source; try making a pesto with this herb.

Protein power

Eating protein is essential for growth and maintenance of all cells and as skin is continually renewing itself, protein is essential. It also contains essential amino acids that help make collagen. Good quality sources of protein are: fish, grass fed meat, organic chicken, turkey and eggs. Vegetarian sources are beans, pulses, lentils, peas, broccoli, nuts and seeds.

Making a broth from bones to increase protein and you hydrate your self at the same time. Freezing the broth into small containers means you can add to your cooking on a daily basis.

Hydrate, hydrate, hydrate

Finally hydrating yourself  to keep skin moist and radiant is important– drink water, herbal teas, soups, smoothies, and juices and eat your fluid through increasing fruits and vegetables.



15 Nov

Winter Wellness Part 2 – Immune Support

Last week I spoke about sleep and the importance it has on health, sleep also supports your immune system, many times I have not had as much sleep and then I am struck down with a cold. Subsequently this weeks winter wellness blog is on the immune system. Below are other tips that can support immunity at this time of year. Key takeaway is to eat a wide variety of foods to ensure you are receiving all the nutrients needed to help with developing a healthy immune system.

  • Make warm comforting, filling recipes such as soups and casseroles. Use warm spices such as turmeric, ginger, coriander and cumin. Ginger can be added to cold dishes to add heat and warmth. Invest in a flask so you can take to work.
  • Eat colour of the rainbow foods that are rich in antioxidants.  Key antioxidants are Vitamin A, C and E as well as the mineral selenium. They have immune supporting properties to help fight of the bugs and viruses floating around at this time of year. Beetroot, carrots, butternut squash, berries, apples, citrus fruits and green leafy vegetables are good examples. Brazil nuts are a good source of selenium, if you are not a fan, broccoli, chicken, dairy, garlic, salmon and seafood are other sources. Brazil nuts are meant to be the only true concentrated natural source, try a Brazil nut butter or milk.
  • How are your  Vitamin D levels? Good food sources are: cod, halibut, dairy, eggs and even mushrooms dried in the sun and sprouted seeds
    • However the best source of vitamin D is sunlight and it is absorbed through the skin. As there is very little of that at this time of year, deficiency is more common in the winter months. Therefore supplementing is another option. I recommend testing Vitamin D levels first to know how much to supplement.
  • Reduce sugar consumption –this time of year we are drawn to sweet comforting foods so don’t deprive yourself however sugar has been found to reduce immunity and the ability to fight of an infection. Subsequently opt for healthier options to satisfy sweet tooth, dark chocolate, dried fruit and fruit. Stewed fruit with some raisins and or dried apricots and cinnamon make a comforting breakfast, snack or desert.
  • Avoid or limit alcohol – alcohol can increase your susceptibility to infections. Enjoy celebrations but try to limit and have some days off from drinking. Make some mocktails with fresh cranberries and apple juice. Drink green tea, it contains theanine, an amino acid that helps relax and calm the mind and body.
  • Zinc plays a really important role in immunity.  It is involved in the development and function of many important immune cells. Research over the years have found the zinc deficient people are at more chance of catching infections. Zinc rich foods include sunflower and pumpkin seeds, crab, seafood, eggs and ginger. Fresh ginger tea first thing in the morning is a good habit to develop because it will support your immune system, rehydrate after sleep and also support digestion.
  • Foods rich in probiotics and prebiotics may support the immune system:
    • Probiotics are good bacteria in the stomach and one of the first lines of defence when the body is faced with an infection. Prebiotics feed the good bacteria and help keep them living in the gut.
    • Plain natural yoghurt, fermented vegetables and kombucha are good sources of probiotics and oats, onions, garlic, leeks, bananas, apples, sweet potatoes and Jerusalem artichokes are good sources of prebiotics.
  • Mushrooms and oats contain beta-glucans, these are substances called polysaccharides that have been found to have immune supporting capabilities. Porridge for breakfast or how about mushrooms on toast?
  • Reducing stressors and finding ways to relax can help with immune function. The mind and emotions can have a huge effect on immunity and so be kind to yourself. Indulge in warm long baths, meditate, go for long walks, watch your favourite film and enjoy time with friends and family. Several studies have shown negative emotions suppress immune function and so find opportunities to laugh.
  • Exercise boosts immunity. Ultimately aim to increase activity levels, take 20-minute walks outside or try a new class, or do some gardening. Christmas(yes I said it) shopping can count.
  • Keep hydrated. Increasing vegetables and fruits are a great way to increase fluid as are soups. Water is important but can be a struggle at times, try herbal teas, Pukka teas are my favourite. Pukka Turmeric Gold has been shown in a study to support the immune system and also contains a high level of antioxidants. It tastes good as well.

Immune support recipes

Chicken Soup

  • 4 carrots – washed and chopped in half, you can use the whole of the carrot
  • 1-2 cloves of garlic unpeeled and washed
  • 1 onion cut in half unpeeled and washed
  • 1 stick of celery
  • 1 tbsp apple cider vinegar
  • 1 whole chicken or chicken bones
  • Place ingredients in a large pot of water
  • Bring to boil – skim the froth of the top
  • Simmer on a low heat with lid on for as long as you can at a low heat and I try to do this for at least 4-5 hours.
  • Once cooked transfer stock to a container and refrigerate. After some time the fat will form on the top, you can skim this off if you prefer. I use this for stocks and soups. I freeze in small containers so I can add to sauces and larger ones for soups. I don’t use the cooked vegetables, but you can do if you prefer, peel the onions and garlic if you do.

Can be eaten as a clear soup add seasoning to taste

If boiling a whole chicken, it can be then used for making curries, adding to soups, salads, chicken pie and sandwiches.

Sweet Potato and Ginger, Turmeric Spiced Soup

Serves 4

  • 4 sweet potatoes
  • 1 onion
  • 1 clove garlic crushed (keep crushed for 6 mins before cooking to benefit from immune supporting properties)
  • 2cm piece of ginger
  • 5 ml turmeric
  • 600ml chicken stock
  • Salt and pepper to taste
  • Chop onion
  • Crush garlic
  • Grate ginger
  • Sauté all 3 in 2 tablespoons of olive oil or coconut oil for a couple of minutes
  • Peel and chop sweet potatoes into chunks
  • Add to onion mixture
  • Add turmeric
  • Add stock
  • Bring to boil
  • Simmer with lid on for 30 mins
  • Salt and black pepper to taste
  • When potatoes are soft, pour into a blender and blend until smooth.


Supplements to consider (but advice from a professional is always best)

A good quality multi-vitamin is recommended especially if you are struggling with eating a wide variety of foods.

Vitamin C and zinc can be supportive at this time of year.

Probiotics support digestion and immunity

Echinacea if you are not allergic may support you when a virus hits

Black elderberry may also be supportive.

























07 Nov

Winter Wellness – Part 1 – Sleep

At this time of year we are entering into a long winter ahead and by all accounts the coldest! Viruses increase in the winter, nights are longer, we have less exposure to natural daylight and we generally can start to feel more fatigued. Sleep is disrupted for some. It doesn’t have to be this way. We can embrace winter! In fact many people prefer this time of year, people who love skiing and winter outdoor sports would not swap a hot, sunny beach for anything. If you are not in this camp and find winter hard there are ways to help you through it.

There is a lot of hype about the Danish approach to winter, Hygge. Google it and an abundance of books come up first on your search page – The little book of Hygge, The Art of Hygge, How to Hygge. So what is this all about? It’s about being snuggly, warm and cosy in the winter. It is also about being with people and enjoying company and the simple pleasures. So can we get through the winter with this concept? It is about embracing the season, it gives an excuse to cuddle up in front of a warm fire and to do nothing, read a book and just chill but stay warm.

If you struggle with all of this there are food and lifestyle choices you can make to help you through the cold winter months. Over the next few weeks I will talk about different winter health topics that will support you over the next few months. I will cover sleep, immunity, skin, energy and seasonal foods..


Good quality sleep is important for all aspects of health. Research suggests that poor sleep or lack of may increase your risk of chronic diseases such as cardiovascular disease, diabetes and obesity.

Melatonin is our sleep hormone. We produce more of it in darkness and production stops in daylight. Sometimes it can be become out of balance and this may affect sleep.

Try to make sure you expose yourself to natural daylight in the winter. The best way to get is apparently to see light first thing in the morning, here in Scotland this is impossible. A light box or alarm clock may come in handy but also a brisk afternoon walk will make sure you have your daily daylight exposure. According to an academic article on sunlight and the benefits to health, in order to have optimal nocturnal melatonin (sleep hormone) being out in natural daylight is really helpful.

Phones, tablets, computer screens and TVs give off blue light this is similar to daylight but natural daylight is better for your circadian rhythms, blue light suppresses melatonin. In todays world we are constantly exposed to blue light, which again in turn can muck up our levels. Switch to orange light on devices when it starts to get dark. Switch off phones etc. 1 hour before bed, not only the blue light will disturb sleep patterns, it is stimulating your thinking so close to bedtime. Same goes for TV, if you do watch it before bed, watch something calming, not scary movies or something that really makes you think. I recently enjoyed watching the Robbie Coltrane Drama National Treasure but it was not a pre bedtime programme.

You can purchase blue light blocking glasses really cheaply also. If you really struggle with getting to sleep these might be a good investment. Though this is not an excuse to be on your computer all night.

Create a good sleeping environment, Dark room, bath or relaxation before bed, Try to eat 2-3 hours before retiring. Wind down and prepare your body for sleep.

Tryptophan is the amino acid that makes serotonin, the happy, good mood chemical in the brain. Serotonin is converted into melatonin – the sleep hormone. Eat foods rich in protein to make sure you have enough tryptophan to help with sleep. Good sources of tryptophan are: beef, chicken, eggs, beans, dairy, fish, legumes, lentil, oats, nuts and seeds. Unlikely food such as banana also contains tryptophan as does new potatoes. I was taught in College if someone was really struggling to sleep before bed advise them to eat 1 new potato, definitely worth a try.

Cherries also contain melatonin and may be useful as a light pre-bed snack or a small desert served with plain natural yoghurt at night.

Magnesium is a calming and relaxation mineral. Epsom Salt baths are recommended. They contain magnesium, which is absorbed through the skin. If you don’t have a bath you can but magnesium sprays. Good sources of magnesium are green leafy vegetables such as steamed broccoli. Halibut is is season just now and is at its tastiest, it is also a good source of magnesium.

I have had some clients who work night shifts and this can really impact your circadian rhythm and sleep patterns. I advise them similar advice to above but switching it around. For example, a blue light during the night shift may help your body with sleeping during the day. Wearing sunglasses as you approach the morning, the blue-light blocking ones may be particularly helpful.

The most important thing about sleep is to try and address what might be causing the problem. If it is a racing mind, write tasks down before bed, that way you have dealt with it. Keep a diary on food and activities – is there a correlation between them and sleep. Identify triggers and drivers – is it too much screen time or are you not eating enough protein? Seek professional advice if you feel you need to. Nutritional therapy can certainly provide good advice and perhaps a sleep clinic might also be able to help.