A lot more attention is being put on Vitamin D these days, particularly by doctors. This is because deficiencies of it are very common and it is a much more important nutrient than has previously been given credit for.

Vitamin D is produced by the body in response to skin exposure to the sun. It is also found in reasonable quantities in some fish, fish liver oils, and eggs. It is also frequently added to grains, cereals and dairy products in insignificant quantities.

Doctors mainly recommend Vitamin D to help with healthy bones and prevention of osteoporosis, however there are deficiency links to cognitive impairment in adults, severe asthma in children, high blood pressure, Multiple Sclerosis, achy bones, ADHD, Cancer, Diabetes, and more.

It’s generally accepted that people prone to Vitamin D deficiency are those who have digestive problems, such as Crohn’s, obesity, kidney disease, dark skin, poor exposure to sunlight, and poor diet.

It’s estimated that 90% of senior citizens and 70% of children between 6 and 11 are vitamin D deficient. Statistics for the rest of the population also shows significant deficiencies.

Vitamin D has been shown to fight infections, helps reduce blood pressure, atherosclerosis, heart attack and stroke. One study showed that vitamin D deficiency increased the chance of a heart attack by 50%.

Vitamin D is important for DNA repair and metabolism, and has been shown to be important in conditions like Multiple Sclerosis.

One study showed three quarters of people with Cancer were Vitamin D deficient. Research in the laboratory suggests that vitamin D has anti-tumour properties, regulating genes involved in the multiplication and spread of cancer cells.

A study in Japan showed children who took high doses of Vitamin D per day had a 40% less chance of getting influenza – the same as the flu vaccine.

Dr Michael F Holick, PhD, MD, a leading vitamin D proponent, is an Endocrinologist at Boston Medical Center and professor at Boston University School of Medicine. In an interview he summed it up quite succinctly, “There is an avalanche of studies reporting the association with vitamin D deficiency and increased risk for chronic illnesses including heart disease, type 2 diabetes, multiple sclerosis and neurocognitive dysfunction.

Most people I see who are already taking Vitamin D are on 1000iu per day. Depending on your requirements up to 8,000iu can sometimes be needed, so contact me if you have any questions about this.

Back pain relief is most effectively addressed with a combination of Bowen therapy and natural remedies to speed healing

Bowen Therapy is a gentle back treatment that clears blockages in the muscular system to bring about back pain relief. In my experience it has the advantage of generally not requiring lots of repetitive treatment sessions.

Bowen therapy is a non-invasive therapy, which targets specific points around the body. The goal is to rebalance, repair and reset the back and the muscular skeletal system. Clients often comment on improved energy levels, as well as back pain relief and improvement with functionality. It is useful with other related conditions, such as shoulder and neck pain, RSI, hip, ankle, elbow, wrist and knee problems, sciatica, sports injuries, pelvic misalignment, tendonitis, as well as any other muscular skeletal pain.

Depending upon one’s specific requirements other natural remedies, in particular nutritional, herbal or homeopathic medicines, can be applied to aid and speed up healing and back pain. For example, Magnesium is a great muscle relaxant and is taken in balance with other minerals. Homeopathics can also be useful.

Bowen Therapy was developed by Tom Bowen during the 1950s in Australia. Nick Dale was trained in Australia by Ossie Rentsche, who was personally taught by Tom Bowen, and who went on to co-found the Bowen Therapy Academy of Australia in 1987.

When coming for an appointment, it is best to allow 60 minutes, although most treatments are completed in 30-40 minutes. It is best that people arrive in loose clothing, such as tracksuits. It is not necessary to remove clothing during treatment, unless there is a tight belt, or something similar. The cost for a Bowen Therapy session is £35 for the initial treatment, and follow up appointments are £28.

You are very welcome to call with any questions or to find out more about whether Bowen Therapy is suitable for you.

 

Isolating and correcting the underlying cause of Chronic Fatigue is key in successful treatment.

In my practice, the scale of Chronic Fatigue is hugely evident. As well as generalized tiredness, it is the most common thing that people come to see me about.

Through Iridology testing I isolate the underlying cause predisposing a person to Chronic Fatigue. In the majority of cases this is due to a rundown nervous system. In addition to this there are other factors which may need to be taken into account, such as adrenal exhaustion, thyroid function, and a history of glandular fever, among others.

Once the factors predisposing a person to Chronic Fatigue are identified, natural remedies are then applied to address the underlying problem.

Chronic Fatigue is a modern day disease, which opens the door to other illnesses

When fatigue starts, other ill health develops from that, such as anxiety, depression, headaches, migraines, digestive disorders, immune system function, and much more. If we have vitality the body has a chance to heal and operate optimally.

The amazing thing is – contrary to popular belief that nothing much can be done to help – energy and vitality can often be restored relatively easily

Click here for Causes of Chronic Fatigue

Click here for Case Examples

Consultations

The goal of a consultation is to:

Understand the causes of the symptoms you are experiencing, such as chronic fatigue, insomnia, mental tiredness, or low energy levels.

From there I will recommend a tailored program of natural medicine, designed to help control and treat naturally the causes of the symptoms you are experiencing.

I will also make recommendations for y healthy lifestyle guidelines, such as basic dietary steps.

In treating the underlying causes many clients experience improvements in other areas of their health too, which are often linked, such as poor memory, lack of motivation, muscular pains, headaches, digestive difficulties, anxiety, stress and depression.

Call 01379 308707

All enquiries are very welcome, and consultations can be booked in Eye, Suffolk. Clients are welcome to call at any time for questions or support. Initial Naturopathy consultations (which include an iridology assessment) are £35, please allow 35-60 minutes for your consultation.

Causes of Chronic Fatigue

Having established that there is no physical problem, many are told to get more sleep, or take a holiday and rest, which really isn’t the solution. This leaves people with their work performance flagging and barely enough energy to get through the day, let alone spend quality time with family and friends.

“I sleep for nine hours and get a good night’s sleep so why I am exhausted when I wake up and then tired throughout the day?”

There are really only a handful of causes for chronic fatigue and low energy levels, which I have outlined below. These do not include such things as major illnesses or tiredness caused by serious injuries or health issues, or pregnancy.

The most common causes come down to the following:

1) The nervous system

This links the body’s systems and it is extremely common for this to become rundown over time for various reasons, typically resulting in the onset and gradual worsening over time of fatigue. A rundown nervous system if untreated can lead to other conditions in the future. When the nervous system is rundown this can also contribute to depression and anxiety which can further contribute to fatigue.

2) Stress

Which wears down the body’s reserves and results often in low energy and vitality.

3) Lymphatic congestion

Where there is a history of lymphatic congestion, such as resulting from glandular fever or tonsillitis, fatigue is a common symptom.

4) Endocrine and glandular function

This includes such essential things as thyroid, adrenals, blood sugar control and reproductive, hormonal balance.

Once the cause is identified, natural therapies are then applied to address the specific area.

Case Examples

The most common thing I treat is low energy and vitality – and this ranges from Chronic Fatigue through to general tiredness and association symptoms. Here are some examples to demonstrate how this can manifest and how the program worked.

Chronic Fatigue

“I’m nervous and excited at the same time as I think I’m ready to start looking for work again. Thank you for taking the time to help me, you were my last hope and I was really beginning to think there was no answer.”

Matthew at the age of 32 was diagnosed with chronic fatigue by a doctor. He was very tired, achy, mentally fatigued and unable to work.

The affects penetrated every area of his life. He was very concerned when he contacted me, as he couldn’t afford for the condition to continue to affect his life in this way.

He followed a three week program, which was followed up with a simple maintenance.

Tiredness, Anxiety & Irritability

“This has been the best week I’ve had in three years. I haven’t had any anxiety, no speeding feeling at all. I am so positive and I’m much happier. I have more energy overall.”

She later wrote back saying,

“I have finished the program, I had the best month in years. Completely anxiety free, sleeping well, and very happy.”

Sophie, a 34 year old mother of a two and three year old, approached us with severe anxiety and tiredness. The anxiety was diagnosed by a physician. Also she complained of poor sleep, panic attacks, extreme irritability and a feeling like she had “drunk 50 cups of coffee”.

She was prescribed an antidepressant by the doctor. She also complained of irregular menstrual cycles and a general feeling of exhaustion and being completely rundown and unable to cope.

A simple program of nutritional supplements and homeopathics was prescribed. Since this she is completely anxiety free and has been able to maintain this for over a year with a very simple maintenance supplement.

Low Energy Levels & High Stress

“There is good news and good news! Definitely feel brighter – lighter – and more in control. Thank you. All this with an extremely sick child for the last week with lack of sleep! Can’t wait for normal times!

Do thank you enormously as doctor was trying to put me onto antidepressants – the answer for everything of course! Not sure whether its the diet, the minerals, etc, combination of both or just such personal care from you! What a combination.”

She later said: “Energy scale of 7 out of 10. When we started it must have been 1. Thank you very much – a couple of weeks ago I didn’t have the energy to book a holiday let alone take my two boys on my own.”

Joanne, 43, mother of two young boys and a Multiple Sclerosis sufferer, wrote to us with very low energy levels and complaining of high stress levels.

Fatigue, Depression and Physical Exhaustion

“This last week I went the entire week without my medication and in fact I have not felt this good in 12 to 15 years. I feel and act that much younger and that is all very much appreciated.”

Brian, 47, a senior executive in an international corporation, initially contacted me complaining of fatigue, depression and physical exhaustion. This was frustrating for Brian as he used to run 100 miles a week for exercise and found himself unable to do this at all. He was also complaining of extremely stiff muscles and feeling very low mentally.

I recommended a program for Brian that suited his specific needs. Now he has come off the medication he had been on for years and is completely renewed; this was after three weeks on the program. He is also now running as we fixed up his muscles problems as well as his tiredness.

Debilitating Tiredness Despite a Good Night’s Sleep

“I have finished the remedies and still have some more of the vitamins to take. I feel much better now. I have more energy and do not feel sleepy all of the time – its great! Thank you for your help – I’ll recommend your program to anybody who is feeling as drained as I was. If I need a repeat in six months time I’ll let you know.”

Julian, 38, an expatriate businessman, contacted me because of always being exhausted no matter how much sleep he had.

Low Energy Affecting Work Performance

Australia’s Channel Seven ran a feature on the subject of tiredness and fatigue, focusing on the success of the programs I recommend in my handbook. This was shown on the Today Tonight show. They interviewed Philippa Collie who had successfully followed the program.

Philippa is a school teacher who had tried everything to increase her energy levels, which were extremely low and affecting her ability to function in everyday life. She described to Channel Seven the results from the program as being: “Remarkable; I’m like a changed woman.”

Have you ever experienced unexpected pain or changes in your body, that have made you worry something is seriously wrong?

I’ve seen over 20,000 people in consultation, and this is a very common theme I see. It’s a natural human instinct to worry about things we are unfamiliar with.

The vast majority of these situations don’t result in a serious diagnosis, although checking them out is always wise if you are concerned. While random pains can be worrying, in my experience, if your body shows these signs of health the likelihood is you’re doing fine.

1. KEEPING WELL HYDRATED
   If your urinating a few times a day and it is pale yellow – not dark or cloudy, then you are not dehydrated. Keeping your body well hydrated is important for good health.
2. HEALTH BOWEL MOTION
   If your stools are bloody, hard, pebbly, or knotty, loose, runny or painful/difficult to pass, this should be addressed. Opening your bowels minimally once a day is a healthy indicator. It shows the diet has good fibre and your body is eliminating waste efficiently.
3. STABLE WEIGHT
   Having a healthy metabolism, where you find it quite easy to lose weight is a good, healthy sign. Sudden changes in your weight should be investigated and there are key things one should do if you are finding it hard to lose weight, often despite following a good diet. By discussing this with me, we can address weight loss issues.
4. RECOVERY
   Speedy recovery and bouncing back from colds or an injury, such as a bruise or cut is a good sign. Of course, not having a cold at all is a healthy sign too.
5. HEALTHY SKIN, HAIR & NAILS
   These are areas that vitamin and mineral deficiencies can show up. For example, weak, splitting hair and nails, or skin that is breaking out, scaly, itchy, excessively oily or dry, are all indications of poor internal health and diet.
6. BALANCED HORMONAL SYSTEM
   Irregular periods, pain, weak or absent ovulation can be signs of hormonal imbalance and can reflect nutritional deficiencies.
7. SLEEPING WELL
   Restlessness, bad dreams, being unable to relax, hot sweats, are usually fixed with diet, lifestyle, nutrition and natural remedies.
8. MENTAL ACTIVITY & HAPPINESS
   Last but not least, and perhaps obvious, how you feel mentally and emotional is vitally important. For example, if you are feeling anxious, stressed, irritable, depressed, natural medicine in the most part is successful. Also this is so important as mental health will reflect how we feel physically.

Bear in mind, there can be many reasons for health issues, and these mentioned above are general in nature. Write to me or call if you need help with getting on top of these, or to ask any questions.

Understanding how one feels emotionally and mentally is important in a consultation, not only as very often people see me because they want to improve this, but also because this will affect one’s physical health too.

Anxiety, depression, poor mental clarity, irritability, anger and grief are all conditions that I address.

Physical weaknesses, malnutrition and fatigue can contribute to these. A rundown body can act a bit like a sponge on one’s mental clarity and sharpness. This is easy to witness in a child who is tired and how this will affect their behaviour. Nutritional deficiencies are very common in adults and children and this affects energy levels and has a ‘knock on’ affect with how one feels emotionally.

Menstrual problems can have a variety of related causes, such as stress, nutritional deficiencies, hormonal imbalance, contraception, among others. In a consultation it is my aim to understand your unique requirements to help you with this.

These are conditions that are closely related with hormonal imbalances in the female reproductive system. Nutritional deficiencies have also been related to this. Understanding each woman’s special requirements needs to be understood in a consultation followed by recommendations. Dietary, nutritional, herbal and homeopathics have a role in treatment.

The often uncomfortable side effects of “the change” are common for me to come across in consultations. Most frequent are the hot flushes and sweats, disturbed sleep patterns and mood changes. It is my aim to rebalance with natural medicine.

The common method for addressing acid reflux is to use antiacids. In fact, antiacids suppress the stomach from producing digestive enzymes and hydrochloric acid needed to digest our food. In most cases of acid reflux the problem begins with insufficient stomach acid, which results in poor digestion and food staying too long in the stomach. This then allows more acid to come in, and for it to cross into the oesophagus causing heartburn. So while the problem is one of acid reflux, it starts being by digestion being underactive in most cases, not over active as assumed by many. Other factors, such as food intolerances and, in particular stress, will contribute also to acid reflux. Addressing the underlying causes is always key.

Causes of acne are commonly related to hormonal imbalances, particularly in adolescence, poor digestive function, and diet. In my experience the skin itself is not a major factor, although a predisposition to an oily skin will worsen the condition. Food intolerances have a major impact, and a poor digestive system that is not eliminating waste efficiently and allowing toxins to be reabsorbed back into the body are a common cause. Addressing this is key in treating acne, and also in protecting ones health from future problems that these toxins can contribute to.

Commonly used medication, such as antibiotics and other medications, can further compromise the digestive system, despite the fact that they do often give temporary relief. Then when discontinued the problem returns with vigour.

Addictions to substances varying from sugar to drugs and alcohol are exacerbated by nutritional deficiencies in the body. There have been strong links discovered between nutritional deficiencies and cravings, as well as difficulties in stopping. In treating addictions I look at not only the physical requirements of an individual but how they feel emotionally too, and have worked with people with a wide range of addictions.

Understanding factors that have contributed to, or exacerbated, Autism, Asperger Syndrome, and other related disorders, in each individual is important to address. There are a number of cases where such conditions are linked to nutritional deficiencies, parasites, and controversially vaccination. While I’m not against vaccination, this is an area worth looking into. Every child is unique and this is a complex issue that requires a lot of care and understanding for each individual.

In my experience there are always contributing factors to blood pressure problems, such as stress, lifestyle, nutritional deficiencies and imbalances, and diet. Establishing the underlying cause is key to assisting this health problem.

I frequently see children in consultation, ranging from small babies upwards.

They present typically with problems such as baby’s colic, teething, sleep problems, eczema and skin problems, asthma, ADHD, autism, behavioural problems, eating disorders, ear infections, glue ear, tonsillitis, and recurrent colds. Children respond well to natural medicine, as it is gentle but effective.

In my experience, I have never seen a child in consultation who does not need nutritional assistance, despite often being given good nutrition by their parents – this is more a reflection of the quality of the food we are exposed to in supermarkets, and how very different it is from the food past generations have eaten.

Recently a famous American Nutritionist stated that in order to get the same nutrition from an apple that would have been eaten in the 1960s three would need to be eaten today.

A trip to the supermarkets these is a dazzling experience of brightly coloured packaging, vast choices and ailes chock-a-block with potato chips, lollies, biscuits, soft drinks, and all sorts of convenience foods.

Not surprisingly, our diets today are very different to those of our grandparents, who ate mainly whole foods and unprocessed foods, preparing things at home and consuming much less in the way of sugar, salt and fat. Today you have to make a conscious decision and effort to avoid or minimize these things.

There are only two categories of foods: whole foods and processed foods. Opting for whole foods at every chance is a great step towards healthy eating. Eating healthily is vitally important at so many levels, from our health and weight to how we feel mentally and emotionally.

An orange is an example of a whole food, but orange juice is refined, raw peanuts are a whole food but peanut butter is processed, raw milk is a whole food, but yogurt is a processed product. As such, some refined or processed foods are fine, such as fruit juice, but many come with preservatives, sugar, salt, transfats, and should be avoided or eaten minimally.

HEALTHY WHOLE FOODS

Many studies have found that a diet high in healthy foods like fruits, vegetables, and whole grains are associated with a reduced risk of diseases such as cardiovascular disease, many types of cancer and type 2 diabetes.

Whole foods are foods that are in their natural state, providing you with all the vitamins, minerals and nutrients in the food balanced as intended and able to work synergistically, rather than being the bits left behind after refinement and processing. One of the key problems with refining foods, such as with sugar and white flour, is that many of the essential nutrients are destroyed in the process, however when consuming these foods the body still needs these now missing nutrients to digest and break it down and since they are absent the refined food leaches nutrients from the body’s stores, worsening the situation.

Your body does not require refined sugar of any kind for energy. All your sugar needs are met when your body metabolises and breaks down complex carbohydrate-containing foods, such as whole grains, fruits and vegetable.

NUTRIENT LOSS AND ADDITIVES

The loss of nutrients during the refinement process are not the only disadvantage of eating processed or refined foods. What’s added can also be problematic, such as salt, sugar, saturated or trans fats and preservatives.

WHOLE FOOD BONUS

A big bonus of opting for whole foods is the cost – it’s much cheaper generally to make things yourself from whole foods rather than to buy processed, packaged and manufactured foods. What’s more they are naturally flavourful and enjoyable.

I hope you find this information useful and if you have any questions about your diet or health please contact me.

There are some very simple ways you can give your health an extra lift, such as incorporating kitchen herbs and spices into your cooking routine.

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 carmative, 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 savory 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 diarrhea.

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

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.

With the many people I see in consultation chocolate is the most common craving by far that people tell me about.

Magnesium Deficiency

Chocolate cravings are often associated with Magnesium deficiency and this is something that can corrected using nutritional supplements and/or homeopathy.

Stories of Health Benefits

Stories about health benefits of consuming cocoa products have increasingly made the news following the discovery that they are an excellent source of a type of antioxidant which is believed to protect against heart disease, cancer, and various other health problems.

Chocolate manufacturers and retailers have been running with these findings by both trying to make chocolate lovers feel less guilty about their addiction and taretting the more health-conscious consumer with “research studies” praising the supposed benefits of eating chocolate, such as:

• Releases endorphins in the brain which serve as pain-relievers,
• Appetite increases without causing weight gain,
• Sugar in chocolate may reduce stress levels while also having a calming and pain relieving effect,
• Does not cause acne and skin problems,
• Isn’t related to migraines,
• Increases life expectancy,
• Reduces the risk of heart disease and cancer.

When you take a closer look at these studies, if you discard the studies funded by chocolate interest groups, you will see that the ones left behind offered conflicting results.

Cocoa

As expected some isolated compounds in cocoa did show certain health benefits, with the research being positive largely because the “co-factors” (all the other detrimental ingredients in chocolate) were not part of the study.

If people were to consume pure cocoa, then they might indeed be able to enjoy a few health benefits, including a positive effect on blood pressure and glucose metabolism, however the majority of people eat processed chocolate with all the other less desirable ingredients (such as added sugar, corn syrup, milk fats / dairy cream, hydrogenated oils, and more), and where the actual cocoa content may be less than 20%.

Sugar

Sugar has broad destructive effects throughout the body, suppressing digestive enzymes and causing inflammation and toxicity, and it is the sugar content of chocolate that is the main problem. Hydrogenated oils will contribute to circulatory congestion and other health problems.

While sugar has been shown to have some minimal pain relieving effects, it’s highly unlikely that that anyone is going to reach for sugar if they have a migraine or some other form of pain.

While cocoa and sugar do not “cause” acne, the sugar present in chocolate will most certainly make acne worse.

The chemicals in chocolate have been shown to trigger migraine headaches. Of all the foods isolated that triggered the most attacks, chocolate was an offender about 30% of the time.

Dark Chocolate

Premium grade dark chocolate is preferential to milk chocolate or lower grade chocolate, particularly in relation to cholesterol levels, although regular consumption is still high in calories.

Cocoa products also contain stimulants and are addictive in nature.

Summary

Generally speaking, people who eat a lot of chocolate sooner or later start to feel the effects on their health. Chocolate is basically a junk food. As is the case with any other junk food it needs to be kept to a minimum and ideally avoided altogether.

I hope all the chocolate lovers find this useful.

Are you struggling with mental fog and fatigue?

I am increasingly asked these days about natural things that can help with mental fatigue, fog, inability to think clearly and poor memory so I have compiled the following information for you which I hope you find useful.

Remedies which can be applied for these situations are not long term, once the underlying cause has been corrected. As well as remedies there are some simple dietary steps you can follow. Feel free to call me on 01379 308707 if you have any questions about this or anything else.

Dietary Issues

Try to remember the importance of a well balanced diet. Eating well really will make a difference to your ability to concentrate and help with memory.

While food preparation time may often be limited do not fall into the habit of nourishing your body on a regular basis with high sugar containing snacks and caffeine kicks. Aim to eat wholesome food for the most part – porridge, wholemeal bread, pasta, wholegrain brown rice, baked potatoes and homemade soup all represent good sources of energy for your body and mind. Include lots of fresh vegetables, salads and fruits in the diet as well as protein.

Incorporate more fruit (fresh or dried), nuts and seeds into your snacks rather than opting for the high sugar option. Limit your intake of alcohol and stimulant drinks. Limit your intake of caffeine, which is not that much higher in coffee than tea. Caffeine contributes to nervousness and can disrupt sleep patterns. Always try to have a substantial breakfast, and have at least three meals per day. Have at least eight glasses of water a day, which is also an easy pick-me-up. Many times fatigue is related to thirst and not hunger. So, reach out for water.

Dietary Tips

FOODS THAT HELP TO MAKE YOU FEEL ALERT

Lemons: The smell of lemons can induce the feeling of alertness. So, add lemon to lots of your food or drop a slice of lemon in your water.

Apples, nachni, rajma, and broccoli: These foods contain boron, which is responsible for hand-eye co-ordination, attention and short-term memory.

Boron-rich foods also maintain healthy bone and blood-sugar levels.

FOODS THAT HELP TO MAKE YOU FEEL ENERGETIC

Foods that are low in glycemic index make you feel energetic for a longer time.

Low-glycemic carbohydrates: Brown rice, sweet potato, nachni, bajra, oats.

High-glycemic carbohydrates should be avoided: Sugar, white bread, rice cakes, wheat crackers, bagel, instant rice, white rice and pasta.

FOODS THAT MAKE YOU FEEL SMART

Prunes – they contain twice the antioxidants of most other fruits.

Antioxidant-rich diets disable reactive oxygen molecules linked to memory loss and mental deterioration. They help prevent mood swings. As they are low in glycematic index, they supply energy for a longer time. They are also high in fibre, prevent constipation, maintain blood pressure levels being high in potassium and an excellent source of iron. Low iron causes fatigue.

FOODS THAT HELP MAKE YOU FEEL ENERGISED

Oranges, apples, and yogurt – these foods are slow digesting carbohydrates and can supply a steady source of fuel for your body.

Sunflower seeds contain magnesium which helps maintain normal muscle and nerve function, and helps keep heart rhythm steady and bones strong. It is also involved in energy metabolism and protein synthesis.

FOODS THAT HELP MAKE YOU FEEL HAPPY

Bananas: Bananas contain vitamin B6, which is known to build serotonin levels. They contain no fat, and are available everywhere.

Nuts: Walnuts (Kashmiri) are high in antioxidants, omega 3 fatty acids, help prevent ageing, and are excellent sources of vitamin E.

Pistachios (Californian) are low in glycemic index, high in vitamin B and fibre, low in fat and maintain blood sugar levels. Almonds are high in antioxidants and vitamin E.

Supplements, Herbs & Homeopathics

Come and see me for a tailored program to your specific needs. There are some very good things that can be taken to help with mental fatigue and memory, and what is required from person to person will vary considerably.

Sleep problems are increasingly common and affect many of us at some time or other during our lives. For about 9% of people insomnia however becomes a chronic condition which in turn can have dramatic consequences across a persons physical and psychological health.

Insomnia can manifest itself as difficult falling asleep, and/or difficulty staying asleep. Often the two go hand in hand.

Mental over stimulation, blood sugar swings, and emotional upset or stress are common factors contributing to insomnia. Nutritional deficiencies, a rundown nervous system, snoring, sleep apnea, nightmares, environmental factors, medical drugs, chronic pain, menopause, PMS, restless legs syndrome are a few of the other causes that may be contributing to insomnia.

What You Can Do

Homeopathy is very helpful in assisting with sleep, and this is something that is matched to your specific symptoms and causes. Come and see me for more information about that.

Coffee and all caffeine, should be avoided altogether, not just in the evenings, because there are studies which show it has effects for 24 hours.

Nutritional support should be applied, as a lack of certain minerals and trace elements can also cause insomnia.

Control blood sugar swings where applicable, with the use of certain minerals and also eating a small snack before bed.

Environmental factors. If this is an issue, correcting your sleep environment can assist greatly. Even very basic things like making sure the room you sleep in is clean and tidy, that you have clean sheets and clean air in your room, can make a big difference. There are of course factors, such as noise pollution from environmental factors, such as industry or the party next door or the kids who cannot sleep which will impact your quality of sleep. Do everything you can to create a good environment for sleeping.

General Tips to Improve Sleep

The following foods have been reported to me over the years to help with sleep from clients and people who have had success in treating this problem. Some may find these do not help, but it is worth trying:

• Baked potatoes with evening meal
• Hot milk before bed
• Chamomile tea
• Avoid eating foods with high processed sugar content, such as chocolates, cakes, ice cream, soft drinks.
• If you have someone who can give you a relaxing massage, try and convince them as this will help too.
• Going for walk before bed (see section “Exercise and Lifestyle” in this book on page 17) will also assist with sleep.
• Long hot baths before bed will often drain the body of energy and can cause sleep problems in some, however with others it does help – so you need to be the judge of this.
• Discipline yourself to get up in the morning, even if feeling tired. If you are in the habit of sleeping in then going to sleep at night at your usual time will be harder as your natural body clock will be thrown out.