It’s very easy to dismiss breakfast as being unimportant. However, directing your health into the future hinges on your daily eating and lifestyle habits, and this starts with what you do first thing in the morning.
For many years I’ve been trying to work out what is an ideal breakfast, not only for me, but also my clients. I know so many just reach for a cup of coffee (caffeine), a piece of toast with jam (sugar), cereals (more sugar) and maybe an orange juice as they race out the door. Or very commonly, people have nothing at all. This is often worse as it can result in no food going into your system between dinner the previous night and lunch the next day (as much as 16-17 hours with no food.) This long gap with no food results in blood sugar swings. These blood sugar swings can have a number of effects, such as difficulty sleeping at night, tiredness after eating meals, adrenaline when we don’t need it, and more.
Breakfast Recipe
Try a blend of two raw good quality eggs, unprocessed coconut milk, banana. To this you can add a protein powder ( whey does contain lactose or you could try a pea protein), such things as chia seeds, flaxseed, or anything else that you like, such as other fruits (eg berries). This combination will give you healthy fats and good protein. You can also add some turmeric paste for extra benefits. If you are trying to lose weight I don’t suggest you add the banana, as it is high carbohydrate. The great thing about a breakfast like this is that generally it should keep hunger away until lunch time as well as providing a nutritious start to the day.
I suggest using a hand blender to mix it altogether, as this is easy to wash afterwards, and will make the process simple.
If you can start your day with exercise, followed by breakfast all the better. Going for a 30 minute walk is fine. I appreciate this is not always possible.
Small, meaningful changes to your daily routine, can have a profound effect. And starting your day like this is a great habit to get into.
If you have any questions please let me know – I’m always very interested to hear about how things are going.
100 years ago acute infectious diseases were the biggest health threat people faced. Fast forward to the present day and health issues have turned on their head, with the prevention and control of chronic illnesses being a key problem.
Naturopaths have a unique role, which GPs tend not to fill because of limited time in appointments and generally not approaching illness prevention from a lifestyle standpoint.
An example of this is chronic pain, which now affects a large proportion of the adult population, and for many this means pharmaceutical pain management. It’s now believed that the prescription opioid epidemic is the leading cause of death among adults under 50 years old living in the America. A Naturopathic approach to chronic pain is very different and drug free.
You have to be the biggest upholder of your own health if you want to live the best and healthiest life.
Good health and prevention of serious illness is not just a case of hoping that you don’t become the next statistic. It starts with you, your lifestyle and your home. What you eat and drink can play a very important role and is an integral part of the jigsaw of good health. How much sleep you have, stress management, exercise, these are all things that contribute to the tapestry of good health.
The American Cancer Society states: “More than half of all cancer deaths could be prevented by making healthy choices like not smoking, staying at a healthy weight, eating right, keeping active, and getting recommended screening tests.” Eating right and giving your body the nutritional tools and equipment it needs is vital for good health.
CORNERSTONES OF A HEALTHY DIET
What you eat and drink plays a vital role in your health and that of your family. Here are some simple guidelines to kickstart your health through diet. If you can follow these I think you will enjoy the experience and get a lot out of it.
Doing this now can mean you have a happier, healthier life in the future.
FRESH & WHOLEFOODS
Cooking from scratch with fresh and wholefoods and avoiding processed and convenience foods is a really important step. By doing this you can avoid additives, preservatives, cheap oils and sugars, and many potential hazards. You know exactly what is in your meal.
HERBS & SPICES
Cook with fresh herbs and spices regularly. Things like rosemary, parsley, turmeric, chilies all have powerful properties that are pro-health and well-being. What’s more they add vibrance and flavour to your cooking.
FATS
Include plenty of healthy fats in your diet. Fats need to be taken in a balanced ratio. These days people tend to have far too much Omega 6 from rapeseed/canola/sunflower/vegetable oils, and not enough Omega 3 and Omega 9. Fat plays an important part in having a healthy nervous and circulatory system.
PROTEIN
Protein forms the building blocks of life, but don’t over do it. Too much protein, like anything else, can have an adverse affect.
ORGANIC
If you can manage to get organic food into your diet so much the better. Unfortunately, farming practices and processes involved in processed foods are increasingly troublesome. An example of this is farmed fish.
If you would like to work out how you can implement a healthy, lifestyle plan and get your health on track, get in touch so I can help you with that.
More people than ever are turning to the ancient orange spice, which has over 100 therapeutic uses
Turmeric has been the focus of much media attention and is one of the most researched plants in existence, for good reason.
It has been hailed as the latest super herb with reports about its use in the battle against Cancer, Alzheimer’s and Dementia, obesity, heart disease, depression, stress, atherosclerosis, arthritis and pain, and more.
The reason why this herb has so much attention is because of its powerful anti-inflammatory, antioxidant, and DNA-protecting properties.
It has a long history, 5,000 years, of been used medicinally and as a culinary ingredient in India.
Tumeric’s Active Ingredient
The medicinal compound curcumin, which is found in Turmeric, is the ingredient that is gaining most attention because of its powerful medicinal properties. Turmeric also contains high amounts of manganese, iron, fiber, vitamin B6, potassium, vitamin C and magnesium. The anti-inflammatory effect of curcumin has been shown to be so effective that is has been compared in its usefulness to prescription medications, with the added bonus of coming without toxic side effects.
A Special Look at Tumeric/Curcumin and Cancer
Curcumin has more evidence-based literature supporting its anti-cancer capabilities compared to other nutrients. Many studies have been done, and while more conclusive evidence is still being sought, the research is promising.
Cancer Prevention: Cancer Research UK talks about cancer prevention on its site, “The main active ingredient in turmeric is curcumin or diferuloyl methane, which laboratory studies have shown does have anticancer effects on cancer cells. A phase I clinical trial looked at giving curcumin to 25 patients with precancerous changes in different organs. This study seemed to show that curcumin could stop the precancerous changes becoming cancer. Research has also shown that there are low rates of certain types of cancer in countries where people eat curcumin at levels of about 100mg to 200mg a day over long periods of time. But currently there is no conclusive research evidence to show that turmeric or curcumin can prevent or treat cancer.”
How to Take Turmeric
One of the issues with curcumin and turmeric is it’s poor bioavailability, meaning that the body needs helps with absorbing and assimilating it, which is an essential step in getting the most out of this herb.
Consumed alone or raw, curcumin has poor bioavailability. However, there are simple ways to improve absorption, such as:
Adding piperine (black pepper), which can increase absorption of curcumin by 2,000%. The liver actively tries to get rid of the curcumin. By adding even just a pinch of pepper, this helps to suppress this process, allowing curcumin levels in the bloodstream to rise. Traditionally, turmeric is eaten with pepper in curries.
Combining with a healthy oil, such as coconut oil, means that the curcumin can be directly absorbed into the bloodstream through the lymphatic system, bypassing the liver, allowing it to stay for longer in the body.
Heat it up to help activate it. When cooking, and Turmeric is heated up, it becomes more bioavailable.
You can include turmeric powder or turmeric root in your daily diet, or you can take a Turmeric supplement. Taking the whole herb in it’s natural form, is as a general rule what I prefer rather than taking extracts. The curcumin content of Turmeric is about 3%, which is significantly lower than the amounts used in most of the research and trials, which is why supplementing is an option some people opt for with specific conditions. If you want to take Turmeric for a specific medical condition then contact me – because there are different ways to take Turmeric that suit different conditions.
My preference however, for general wellbeing and health is to include this spice in your daily life. When cooking, you can make a paste by heating the turmeric with coconut oil and water, and adding black pepper, which you can store in the fridge and add to recipes, smoothies or yogurt. You can add Turmeric powder or root to soups, curries, vegetables, teas, etc. There are hundreds of interesting ways you can combine Turmeric into your cooking. As an example, including 1/2-1 teaspoon a day of powdered Turmeric in your diet is well suited to many people.
Whether you are having turmeric root, powder or supplements, I always recommend you go for organic, because of the potential for additives and treatments that kitchen spices sometimes go through. Keep it pure and organic.
Precautions
Contact me if you are interested to add Turmeric to your regimen. There are times when Turmeric shouldn’t be used, such as if you have gallstones or bile duct dysfunction or if you are on certain medications or treatments. Pregnant women shouldn’t use it without their doctors’ approval. Piperine, from fresh ground black pepper, will increase the absorbency of other substances in your stomach – so if you are on regular medications, you may experience a higher absorbency rate than intended for those drugs – please check with your doctor in relation to this.
Future Health
Many of my clients come to me with worries about things like cancer prevention and questions about how to protect their memory into the future, or how to deal with pain. Turmeric may offer a simple defense and is well worth looking into.
One of the things I really like about Turmeric is that it is very easy and low cost for people to incorporate it into their daily lives through diet. Just this one simple lifestyle change can potentially have profound affects.
If you have any questions or would like to find out more please get in touch.
Carbohydrates get a bad rap, not just because of their association with weight gain, but also chronic health problems
Despite the negativity, carbs are essential. Which carbs are best for us is something I am often asked and it’s well worth knowing.
Some foods are higher in carbs than others and the higher the carb content the more sugar. Excess sugar gets converted to fat, causes inflammation and increases blood acidity. These are major precursors to chronic disease. The worst carbs are processed or refined ‘simple carbs’.
Simple Carbs
Simple carbs, particularly those in processed or refined foods, are sugars dumped into the body, which head straight for your bloodstream and spike blood sugar levels. They have virtually no nutritional value in them. In fact, they drain the body of nutrition because they need more nutrients to digest them than they contain. Examples are refined sugar, biscuits, cakes, soft drinks, doughnuts, common breads, pasta and pastries, and the list goes on.
Complex Carbs
Complex carbs take the body longer to digest, so sugars will not spike blood sugar levels in the way simple carbs do. They have much higher levels of important nutrition, such as vitamins and minerals, as well as more fibre.
Examples of healthy, complex carbs are following. Let me know if you have any questions and I can help you as each of us have different demands, such as work, age and health.
Sweet potato
Potato
Turnips
Swede
Cauliflower
Broccoli
Carrots
These can be prepared in many interesting and different ways, such as cauliflower prepared to be like rice, carrot noodles, zucchini spaghetti and broccoli ‘rice’.
To summarize, we need carbohydrates, but focus on complex carbs please.
Low Carb Diet and Weight Loss
When we hear of a ‘low carb diet’ it is the simple carbs we want to avoid. These are generally damaging, but often make up a large proportion of people’s shopping trolleys and diet.
For those wanting to lose weight, simple carbs are to be avoided generally. In addition, I often advise avoiding cereals and grains, root vegetables, and rice because of their high carb content.
Are you looking for health snacks to make with your kids?
My small kids, aged 5 and 7, love treats! One of the things we enjoy doing on a Sunday afternoon is making healthy snack balls. This is a great way to make sure they get the pleasure and fun of their treats, while also knowing what exactly is in them and how much sugar! What’s more, adults love them too, with my wife eating variations of these for breakfast quite often too.
No cooking required, so kids can roll up their sleeves and get busy making these balls!
This couldn’t be easier.
The base for the balls is oats.
Then you can add all sorts of things ranging from crushed nuts, such as almonds or walnuts to seeds, such as sunflower, linseed or pumpkin seeds. Some dried fruits, such as raisins are a great way to add sweetness. As an extra treat you can also add a few dark chocolate bits. (Some children and adults have nut and other allergies, so take caution in regard to this.)
Mix everything into the bowel together, with the oats making up approximately 1/2 to 2/3 of the mixture.
Then you can add a few tablespoons of water and some coconut oil if you have some handy, until the mixture is just sticky enough to stick together. Then shape the mixture into small walnut sized balls and put on a plate in the fridge to set.
Kids and sugar intake
We all know that too much sugar is bad for us. In fact, Public Health England figures show that 4-10 year old children consume the average weight of a 5 year old in sugar per year, equivalent to 15 sugar cubes per day.
In a campaign to help parents control how much sugar kids eat, Public Health England have outlined how many grams of sugar a day children should be having per day:
4-6 year olds: 19grams (5 sugar cubes)
7-10 year olds: 24grams (6 sugar cubes)
11 years olds +: 30grams (7 sugar cubes)
It’s not just the sugar to watch out for
One of the huge benefits of making treats with kids, instead of buying packets of biscuits and sweets, is that you can avoid bad fats, additives, various types of sugars and make them as healthy as possible. The other thing I love to see with my own children, is that they are learning from a young age how to cook food from scratch and don’t expect to buy everything in a packet, which sadly is the way shopping is going.
Eating the wrong fats can be devastating to our health and well-being, so it’s important to get this right
There are increasing amounts of research today supporting the theory that cholesterol and saturated fats are not the main villain in heart disease, as has traditionally been taught. When it comes down to it, there is very little evidence to support the traditional view that a low cholesterol and saturated fat diet reduces heart disease. What is coming to light, is that a combination of blood sugar problems, excess carbohydrates (sugars), inflammation, excess Omega 6 fats from vegetable oils and trans-fatty acids are responsible for arterial congestion. This in turn is related to such health issues as heart problems, dementia and stroke.
As a result, dietary advice for arterial health is being turned on its head.
WHICH FATS SHOULD WE BE EATING?
A fat free diet is not something I advocate. What matters, is how much fat and what type. Reducing your intake of some types of fats reduces the risk of several chronic diseases, but other types of fats are absolutely essential to our health and well-being, and in fact today there is a wide-scale deficiency in several kinds of fats, which is behind much of today’s ill-health. It’s always recommended to keep in touch with your Doctor if you have heart disease about changes to your diet.
GOOD FATS
The following are healthy fats that can be included in your diet – for more advice about this please contact me and I’m happy to advise further:
Cold pressed, virgin coconut oil, not refined. (Cooking with coconut oil is fine)
Cold pressed, virgin olive oil (uncooked/heated is best – olive oil heated to high temperatures becomes damaged)
Omega 3 fats obtained from fish (including such fish as mackerel, wild salmon, tuna, sardines, anchovies, krill oil)
Butter from grass fed cattle
Avocado
Nuts, such as almonds, walnuts, brazil nuts, hazel nuts, pecans, pistachios, macadamia (not peanuts or cashews)
Eggs (preferably organic)
Grass fed meats
FATS TO AVOID
The main fats to keep away from are trans fatty acids and polyunsaturated vegetable oils. These types of oils promote oxidized cholesterol that become destructive when entering into your LDL particles, thus making LDL particles damaging in this case. LDL fats are normally absorbed by the liver. Damaged LDL particles however can contribute to heart disease. So while LDL readings which are commonly used to measure cholesterol are of some use, what is most important is keeping LDL particles free from oxidation.
Additionally, excessive Omega 6 polyunsaturated fats when eaten in high quantities are vulnerable to oxidation.
Fats to avoid include:
Margarine
Vegetable oils, such as sunflower, corn, rapeseed, peanut, soy
Reheated oils
Refined palm oil
Rancid oils
COOKING FROM SCRATCH
One of the main problems with buying foods from the supermarket is that it’s very likely there will be some damaging fats included. For example, it’s pretty difficult to find biscuits, crisps or cakes made without damaging vegetable oils and transfatty acids. If you are buying pre-made meals too, you’ll find they usually contain oils that I urge my clients to avoid, as well as sugars.
The very best way to avoid the pitfalls of processed foods is to make your meals from scratch. This way you can be sure of the ingredients you are consuming.
HOW THE BODY USES FAT
The human body uses fatty acids to do everything from building cell membranes to performing key functions in the brain, eyes, and lungs. The functions of fats include:
Brain – Fats compose 60% of the brain and are essential to brain function, including learning abilities, memory retention and moods. Fats are especially important for pregnant women, since they are integral to foetal brain development.
Cells – Fatty acids help your cells stay moveable and flexible, as well as being responsible for building cell membranes.
Heart – 60% of our heart’s energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm.
Nerves – Fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding their transmission.
Lungs – Lungs require a high concentration of saturated fats, enables the lungs to work and keeps them from collapsing.
Eyes – Fats are essential to eye function.
Digestion – Fats in a meal slow down the digestion process so the body has more time to absorb nutrients, and help provide a constant level of energy and keeps the body satiated for longer periods of time. Fat-soluble vitamins (A, D, E and K) can only be absorbed if fat is present.
Organs – Fats cushion and protect your internal organs.
Immune System – Fats ease inflammation, helping your metabolism and immune system stay healthy and functioning.
Many people ask me if they still need to take Probiotics when they are eating yogurt on a daily basis
Old-fashioned, raw and unpasteurized yogurt was a wonderful source of good bacteria, but unfortunately today it’s very difficult to find yogurt in this form.
Pasteurization kills off or sterilizes much of the good bacteria that gives yogurt it’s good reputation.
WHY DO WE NEED GOOD BACTERIA?
Cultured and fermented foods, such as yogurt, have been consumed by many cultures for years as a source of bacteria, which act as a support to their digestive health and immune function. Today, however, for many it is more practical to take a good quality probiotic supplement, in order to populate the digestive system with good bacteria.
Probiotics, also known as gut flora or healthy bacteria, is a variety of friendly bacteria that benefits the digestive system. The benefits range from helping to normalize digestive function to assisting the immune system, allergies and skin problems.
Probiotics are used to Help Treat & Prevent a Range of Health Conditions:
Probiotics are regularly used by Naturopaths to help treat and prevent the following health problems:
Thrush and candida
Leaky gut (and associated conditions, eg migraines, acne, lymphatic congestion, and more)
Eczema and acne
Colic and acid reflux
Fatigue
Autism
ADHD
Food allergies, such as dairy and gluten
Post-antibiotic diarrhea
Hay fever
Sinusitis
Weight loss
Vaginal infections
Diarrhea, constipation and irregular bowel motions
Crohn’s disease
Irritable bowel syndrome and malabsorption
Ulcerative colitis
Choosing the Right Probiotics for the Right Condition
The quality and potency of probiotics available in healthfood stores and our food varies enormously. For example, some of my clients ask if the probiotics in supermarket yogurt is sufficient, but you would probably need a bucket of the yogurt to equal half a teaspoon of a good quality probiotic supplement. Likewise, products on the shelves of healthfood stores also have widely ranging potencies.
In a healthy bowel there can be 3-4 pounds of healthy bacteria, so to make an impact, you need a high potency product, which I usually recommend is taken at the highest dosage on the bottle for adults.
When looking for a supplement, I recommend you look out for supplements that list specific strands of bacteria on their label. I recommend a product with a variety of different probiotics. Also, the list below gives more detailed information about the health benefits of particular types.
Lactobacillus Acidophilus DDS1
Helps with immune support and digestive function, as well as to assist with lactose intolerance
Bifidis Regularis
Gut health and digestion
Bifidobacterium Infantis 35624
IBS
Bifidobacterium lactis Bb12
Immune system support and gut health
Lactobacillus Casei Shirota
Immune system support and gut health
Lactobacillus Immunitas
Immune system support, duration of colds and flu in older people
Lactobacillus Reuteri 55730
Helps with diarrhea associated by antibiotic usage
Saccharomyces Boulardii Yeast
Helps with diarrhea associated by antibiotic usage
What Puts Healthy Bacteria in the Gut at Threat?
There are several key things which kill and undermine healthy bacteria in the gut, as well as things which fuel bad bacteria. The main things to be aware of are:
Antibiotics
Drugs
Some pharmaceutical medicines
Alcohol
Sugar
Stress
For more information about how to correct and rebalance your gut flora please contact me.
Incorporating kitchen herbs & spices into your cooking routine is a simple way to give your health a boost
Select herbs and spices, dried or fresh, for flavour and enjoy the health benefits that come with them.
Below are some examples and you may be surprised at the many diverse conditions for which they’ve proven useful.
BASIL
Basil is a herbal carminative, and can aid with relieving gas and soothing stomach upsets. Research has also suggested that basil helps combat aging to some degree too.
Basil is great with tomatoes and onion, mixed in salads, or in pesto sauce.
BLACK PEPPER
Black pepper is one of the oldest and commonly used of all the spices. It has a stimulating effect on the digestive organs and produces an increased flow of saliva and digestive juices. Black pepper can also help reduce indigestion and flatulence.
Black pepper can be added to most savoury foods to add an extra kick.
GARLIC
Garlic is a natural antiseptic and is a powerful natural remedy for colds and flus, especially when taken at the first sign of symptoms. It also has a reputation as a cancer fighter with numerous other health benefits. It can help lower cholesterol and blood pressure, assist with plaque, and can lower the risk of hardening of the arteries. Garlic is also effective against digestive problems and diarrhoea.
Garlic can be eaten raw or cooked and adds flavour to many different meals.
PARSLEY
Parsley is a natural diuretic-herb, which helps with our body’s plumbing by helping it to produce more urine – it also helps prevent such problems as kidney stones and bladder infections. Parsley can also help relieve bloating during menstruation.
Parsley is often used as a garnish, and also goes very well in salads or meals cooked with garlic.
TURMERIC
There are many clinical studies which indicate the curcumin in turmeric has anti-inflammatory effects, including a significant effect in relieving rheumatoid arthritis and carpal tunnel syndrome. Curcumin, which gives the yellow pigment, may also lower cholesterol. Turmeric is also packed with antioxidants, including vitamins A, C, and E, which have been shown to help prevent cataracts. It has also been suggested that the curcumin contained in turmeric provides powerful anti-cancer properties, especially for smokers and past smokers.
Turmeric is can be used in curries and other spicy foods.
Cayenne pepper is a hot red powder made from tropical chili peppers. It contains alkaloid capsaicin, which can help relieve pain. Cayenne pepper helps boost appetite, improves digestion and relieves gas, nausea, and indigestion. It also thins phlegm and helps to ease its passage from the lungs, and in doing so helps to prevent and treat coughs, colds and bronchitis.
Cayenne pepper can be added to give a hot spicy boost to any dish.
SAGE
Sage contains both antiseptic and antibiotic oils, so it is helpful in fighting infections. It also can helps with symptoms of menopause, such as night sweats and hot flushes, because of its estrogenic action and because its tannins can dry up perspiration.
Sage can be cooked with all sorts of interesting dishes, but a personal favourite of mine is sage and onion stuffing with a roast chicken.
ROSEMARY
This is a great source of antioxidants and it also has antibacterial properties to help fight infection, as well as being a natural anti-inflammatory. It has also traditionally been used to help ease asthma. It may also help ease breast pain by acting as a natural drying agent to fluid filled cysts.
Rosemary is very nice with lamb, or mixed in with roasted vegetables and potatoes.
GINGER
Ginger is a wonderful digestive aid, which helps to stimulate saliva flow and digestive activity, helps settles the stomach and relieves vomiting and pain from gas and diarrhea. Ginger is also effective as an anti-nausea remedy. Ginger is also used as a pain reliever and it helps lower bad cholesterol.
Ginger is a very nice when mixed in vegetable juices, as well as being used in cooking in fish dishes and curries.
CINNAMON
Cinnamon contains a compound that kills a variety of illness causing bacteria, including the E.coli, Salmonella, and Staphylococcus aureas. Cinnamon can help lower blood pressure and regulate menstrual cycles. In addition, cinnamon has a tranquilizing effect that can help reduce anxiety and stress.
Cinnamon is a really useful kitchen spice as it can be used in both sweet and savoury dishes.
Adding a variety of herbs and spices to your food has many health benefits, and this is evident in countries where diets are rich in these things, such as Mediterranean and Asian countries.
As always, I’m very interested to see how you are getting on and if you have any questions let me know.
Sugar is in fact essential to life, however sugar is a major contributing factor to much of today’s ill-health
Average dietary intake of sugar today is four times as much as it was 100 years ago, becoming a staple part of the Western diet.
If you walk into a supermarket today, most of the packaged and processed foods are packed with added-sugar in some form or other, even those that you find in healthfood sections. Added sugar is the problem, not sugar found in form of fructose in things like fresh fruit. The easiest and best way to get away from it is to cook from scratch, that way you know what is going into your food. Is it worth the trouble? I would say a resounding YES.
Health Hazards of Added Sugar
Added sugar creates inflammation in the body, raises blood acidity levels, causes excess mucus and is the fuel that cancer thrives on. Sugar converts to fat, contributes to blood sugar problems which in turn can contribute to diabetes. Heart health problems, high blood pressure, dementia and obesity are also linked with sugar. Each of these areas on their own could fill a book, as there is so much information about it.
The single most important piece of health advice I can pass on to my clients, is to avoid this kind of sugar altogether. This means as a habit don’t add sugar to your food or buy food that has sugar added to it. Of course, there are times where this isn’t realistic, but your daily habits are the thing I would like to emphasis and where you can make real gains. Also, there are alternatives, which I go over below.
A healthy diet should be very low in added sugar, low in non-vegetable carbohydrates and contain some protein.
Does the Body Need Sugar?
Sugar is broken down in the body to produce glucose. Glucose is used by every cell for energy, with the brain needing a large proportion and without which it could not function. This does not mean that lots of sugar equals a healthy brain – but the brain does need a steady supply. When the supply of sugar is not steady then there are clear side affects, such as hypo- or hyperglycemia (diabetes).
Your body controls sugar by secreting insulin, a hormone to keep sugar levels within a certain safe range.
Because sugar comes in many different forms and not just the crystalline granules we put in our tea or coffee, most average people get far too much and this glucose gets stored as fat.
Avoiding Added Sugar
Added sugar has no nutritional value whatsoever. In fact, added sugar leaches nutrients out of your body.
Unfortunately, when we label-read in a supermarket, there are so many names that sugar can come under, that’s it’s easy to miss. Here are just some:
Corn syrup or high-fructose corn syrup, Dextrose or crystal dextrose, Fructose, Maltose, Lactose, Sucrose, Glucose, Evaporated cane juice or fruit juice, Caramel, Carob syrup, Brown sugar, Raw sugar, Dextrin and maltodextrin, Rice syrup, Molasses, Evaporated corn sweetener, Confectioner’s powdered sugar, Agave nectar, Other fruit nectar (for example, pear nectar)
Processed foods often contain high levels of added sugar that has been separated from its original co-nutrients. This means that it is ingested in the body without the fibre, healthy fats or protein that naturally slow down the sugar absorption.
Foods to watch out for include things like sweetened yogurts, breakfast cereals, snack bars, sweet treats, juices, fizzy drinks – with high amounts of refined sugar and fructose.
Non-Vegetable Carbohydrates
Sugar comes in many forms. Sugar is in syrups, candy, cakes, soda, alcohol, canned fruit and vegetables, peanut butter and jam, pickles and relishes, mayonnaise, powdered milk, processed meat, bread and even cigarettes.
A double handful of dried pasta equals about three tablespoons of sugar. Potato, bread and rice also are very high in a form sugar, all of which your body has to process and which will end up being a form of glucose.
Giving your body high amounts of carbohydrates like rice, pasta, potatoes and bread, as well as other simpler forms of sugars, will contribute to weight gain and many more conditions, such as inflammatory conditions, skin problems, joint and muscle pain, insomnia, elevated cholesterol, increased mucus production, impaired immunity, mental fog, depression, lack of libido, and dizziness.
When blood sugar levels go up insulin is produced in the body which triggers fat to be stored on the body. It also creates free radical which act on the body by destroying cells and shortening their life span.
Natural Sugars
Fructose is the form of natural sugar found in small amounts in fruits and veg, which usually have a good balance of the different forms of sugar. If you are eating a balanced diet it’s not something to worry about because the body is geared up to metabolize these kinds of natural sugars with their co-factors that are found in the fruits and vegetables themselves. Including fresh vegetables and fruits in your diet is shown through research to help protect against disease and is a healthy option. Added sugar is the focus of concern, not natural sugars when eaten in their wholefood form.
One thing to note however, is that some natural products have very high amounts of fructose, such as honey and agave. In fact agave (which is often processed) contains more fructose than the dreaded High Fructose Corn Syrup. Evidence suggests that large amounts of fructose consumption is actually the most damaging form of sugar for your health. While honey is also a concentrated form of sugar, you can buy it in its natural form and if eaten in moderation does offer some health benefits.
Fat Free Doesn’t Mean Sugar Free
One of the troubles with low fat foods is that the way the taste is compensated for is often through added sugar.
Fat is not actually the problem. Healthy fats are essential to good health.
Sugar Alternatives
Of course we all like to have sweet treats and while alternatives.
I recommend avoiding processed sweeteners, such as aspartame.
The one sweetener I would opt for is the herb Stevia because it doesn’t increase blood sugar levels. You can use this in cooking or to add to your tea and coffee, meaning that you don’t have to sacrifice sweet treats.
Case Example
Here is an example of the above with a client of mine who visited me.
When I saw Sarah she was a 32 year-old sales rep working long hours. Her main complaints were that she was over weight, constantly tired yet could not sleep well at night and was also experiencing mood swings that included anxiety and depression. She also said that she felt she looked terrible and her skin and complexion was lacking tone, with an unhealthy complexion.
Sarah was working some 50-60 hours a week and was relying on several strong coffees every day and a couple of alcoholic drinks at night to get her through the day.
On top of all this, her performance at work was now under threat since her production was being affected by her condition and this was causing her to go into a diminishing spiral of low morale and further emotional strain.
Sarah’s diet was our first issue. Typically she was having a muffin (packed with sugar), orange juice and a coffee with one sugar for breakfast. Sometimes she would skip lunch – but if she did have lunch it would be a sandwich with salad and meat. Dinner was typically pasta and vegetarian sauce or grilled meat with potato and vegetables with a glass of wine.
Well this is a pretty typical diet for most you might think – and you would be right!
Sarah’s orange juice, muffin and coffee were causing a massive spike of insulin – she said it helped her “wake up” but this was causing an acceleration of the ageing process and causing adrenal exhaustion in her body. The bread she was having at lunch was competing for digestion with the meat in her sandwich and causing more weight gain and the pasta at night was dramatically causing further blood sugar spikes increasing weight gain.
There is another key thing wrong with Sarah’s diet ? virtually no protein.
I got Sarah to drop out the pasta, muffin, orange juice and bread as these were the main culprits in her fatigue, weight gain and other symptoms.
In its place she introduced an omelet for breakfast made with 1 whole egg and two egg whites. Lunch was chicken or turkey with salad dressed with olive oil and lemon juice. This was followed by a salad in the evening with grilled salmon or tuna. I told her that having a glass of wine was fine with her evening meal. This was a high protein, low carbohydrate diet.
In addition to this, minerals in specific forms and amounts were introduced. She also started on a homeopathic formula to help with stress and anxiety, a multivitamin mineral supplement to give her B vitamins and antioxidant and trace minerals for energy.
Two weeks later Sarah returned looking quite different; happy and bright. She was sleeping well and energy was way up. Sagging in her face and eyes was visibly reduced and her face looked toned and healthy. She said she was feeling bright mentally and her anxiety had gone.
Exploring Natural Therapy Options for Fibromyalgia
Fibromyalgia is a complex and often misunderstood condition
While conventional approaches may focus on symptom management, natural therapies aim to explore and support the underlying patterns that may be contributing to pain, fatigue, and emotional strain.
In my practice, I work with clients to gently support the body’s resilience—looking at areas such as adrenal health, nutrient status, digestive function, and emotional stress. Every person’s experience is different, and my goal is to help uncover what’s driving the symptoms beneath the surface.
Fibromyalgia is rarely caused by a single issue. In my experience, symptoms often reflect a combination of deeper imbalances—physical, emotional, and metabolic.
Common Contributing Factors in Fibromyalgia
Here are some of the common patterns I explore when supporting clients with fibromyalgia:
Adrenal fatigue – long-term stress may leave the body depleted, affecting energy, sleep, and pain sensitivity
Digestive sluggishness – poor gut function can influence inflammation, nutrient absorption, and immune response
Nutrient depletion – low levels of magnesium, B vitamins, and essential fatty acids may contribute to muscle pain and fatigue
Toxic congestion – when the body’s detox pathways are overwhelmed, symptoms may flare more easily
Hormonal imbalance – shifts in estrogen, cortisol, or thyroid function can affect pain perception and mood
Emotional stress – unresolved emotional strain may amplify physical symptoms and reduce resilience
These patterns don’t always show up in standard tests—but through naturopathic assessment, we can begin to understand what’s happening beneath the surface.
Natural Therapy Options for Fibromyalgia
🧬 Nutritional support
Supporting nutritional balance is often a key step. Nutrients such as magnesium and vitamin D3 (which work best in balance with other cofactors) are frequently explored in fibromyalgia support. Turmeric is also widely used for its natural anti-inflammatory properties and may help ease discomfort.
🍽️ Dietary guidance
Identifying food intolerances and tailoring dietary guidance is central to my approach. Avoiding pro-inflammatory foods—such as refined sugars—is often helpful. While I have a typical dietary framework for fibromyalgia, it’s always adapted based on individual needs and basic testing.
🧘♀️ Homeopathics
Homeopathy is designed to support the whole person—physically, emotionally, and constitutionally. Remedies are selected based on your unique presentation, and may help gently rebalance the body’s natural rhythms.
🚶♂️ Bowen Therapy
This gentle, hands-on technique may help reduce tension and discomfort in muscles and joints. Many clients find it calming and supportive, especially when pain levels are high.
♨️ Essential Oils
Certain oils—such as lavender and chamomile—may help ease discomfort, while others like frankincense and clary sage are often used for emotional support. These are typically diluted in a carrier oil and used in baths or as body oils.
These approaches are tailored to each individual and offered as part of a wider naturopathic consultation. This content is for educational purposes and does not constitute medical advice. Results vary and are based on individual response.
Why Symptoms Fluctuate in Fibromyalgia
One of the most challenging aspects of fibromyalgia is how unpredictable it can be. Symptoms often fluctuate—sometimes without warning—and this can leave people feeling confused, frustrated, or even doubting themselves.
In my experience, these fluctuations often reflect changes in stress levels, sleep quality, diet, hormonal shifts, or environmental triggers. The body’s response to these factors can vary day to day, which is why a flexible, personalised approach is so important.
Rather than chasing symptoms, I focus on supporting the body’s overall resilience—helping it respond more calmly to stress, inflammation, and fatigue. This includes exploring:
Emotional stress and nervous system load
Digestive and detox function
Hormonal and adrenal balance
Nutrient status and dietary patterns
Understanding these patterns can help explain why symptoms come and go—and offer a clearer path forward.
What to Expect from a Consultation
Every consultation is tailored to you—your symptoms, your story, and your constitution. Fibromyalgia affects people in different ways, so my goal is to understand what’s happening beneath the surface and support your body’s natural rhythm.
During your first session, we’ll explore:
Your symptom history and how it’s evolved
Any emotional or physical stressors that may be contributing
Digestive health, sleep patterns, and energy levels
Nutrient status and dietary habits
Constitutional insights through iridology
From there, I’ll create a personalised support plan. This may include herbs, nutritional guidance, homeopathy, and lifestyle recommendations—all designed to gently support your body’s resilience.
My role is to help you feel heard, understood, and supported—while we explore what’s possible together.
Hear from my clients
“This time last year, I was constantly exhausted and struggling with pain. I couldn’t lose weight even when I tried hard. My digestive system wasn’t functioning properly. My brain was foggy and I struggled to concentrate, memory was poor. GP sent me for various tests that always came back negative. I’d had chronic fatigue in the past that never completely went away. I felt like a lost cause. What a difference a year makes . . . and it is all thanks to Nick and naturopathy. He listened and gave me a mixture of vitamins and remedies, personalised for my needs. I now eat a gluten free diet, have more energy and feel more like the old me. Oh and I have lost 2.5 stones. If you are wondering if naturopathy works, I can tell you it does, and Nick has years of experience to help you. Thank you so much Nick.” – Jan
This is a personal account of one client’s experience. Results vary and this feedback does not constitute medical advice or guarantee outcomes.
This information is for general guidance only and does not replace medical advice. Naturopathic support is tailored to each person’s unique needs and is not a substitute for medical diagnosis or treatment. Individual results vary.
