The Natural Supplement & Nutrition

Guide
For every stage of life

Henrietta Norton

LAURENCE KING
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Contents
Title Page
Introduction
How to Use this Book

PART ONE: UNDERSTANDING NUTRITION

Why aren’t we getting the right nutrients?
Why do we take supplements?
Why do supplements need to be natural?
How to choose supplements
How to build the foundations of a healthy diet
Preparing food

PART TWO: MAXIMISING HEALTH AT EVERY AGE

Introduction
Birth to Early Puberty
– Infancy: 0–12 months
– Toddler and preschool: 1–4 years
– School children: 5–12 years
Adolescence: 12–19 years
Young Adulthood to Middle Years
Middle Years to Wiser Years

PART THREE: SUPPLEMENTS FOR COMMON COMPLAINTS

Introduction
Skin Health
– Acne
– Eczema
– Psoriasis
– Lifestyle and diet to support skin health
A Healthy Mind
– Stress and anxiety
– Low mood and depression
– Tiredness and fatigue
– Difficulty sleeping
– Memory
– Lifestyle and diet to support mood, energy and sleep
Body Health
– Digestion
– Osteoporosis and osteopenia
– Joint pain
– Cholesterol support
General Health
– Cold and flu
– Hay fever
Women’s Health
– Endometriosis and adenomyosis
– Menstrual imbalances
– PCOS
– Perimenopause and menopause
Fertility
Pregnancy and Early Motherhood

References
Further Reading
Acknowledgements
Copyright
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Introduction
All living things rely on receiving the right nutrients from their
environment to allow them to survive and flourish. Humans are no
different. Our incredible bodies evolved over millennia to consume
and absorb foods that are found in nature, and despite our species’
incredible ability to progress and innovate, we will always need
nature to provide the nutrients our bodies require for life and good
health.
Often, these days, we hear science and nature spoken or written
about as different things. The ‘natural approach’ is placed in
opposition to ‘the scientific approach’ as if they are opposing forces.
But I believe that a natural approach and a scientific approach are
often one and the same thing. Nature has been our greatest scientist
from the beginning of time; what we call science is simply the study
of that which is all around us, with the aim of understanding nature’s
processes and optimising them for our use.
Ideally, we would get all of the nutrients we need for strong bodies
and minds through a healthy, balanced diet – just as humans have
been doing since the beginning of history, as we evolved in nature.
But for many reasons, which I will go on to discuss, this is
challenging in our modern world.
Eating wholesome, high-quality and nutrient-rich food is the
primary way to support good health. We are empowered to make
daily choices that impact our wellbeing and, if we are also shopping
or cooking for others, those around us too. But more than this, the
benefit of a wholesome diet goes beyond the nutrients it provides by
offering a means to commune, share, celebrate, connect with others
– a higher purpose for food that is valued in traditional cultures and
one we need to be reminded of in a modern, often less connected
lifestyle, in which food has become more functional than soulful,
more reductive than whole.
But on the plus side, many of us are increasingly seeing our
health as something to be actively supported and maintained, rather
than taken for granted until it becomes a problem. In the last decade,
there has been a resurgence of interest in nutritional therapy, as
more people have started to understand that health niggles are so
often the body telling us it does not have some essential vitamin or
mineral that it needs.
For over two decades, I have worked with food supplements,
within the industry as a formulator and also as a nutritional
practitioner. During this time, I have seen the tremendous results that
can come from supplements when they are used as part of a
programme for wellbeing. These days, I find that I am asked similar
questions about natural nutrition more and more often:
∗ Why do I need to take supplements?
∗ How can I sleep better?
∗ What is the best way of dealing with fatigue and lack of energy?
∗ How can I improve my digestion?
∗ How should I be supporting my immune system?
∗ How can a ensure I am getting the right nutrients to support my
life stage?
∗ What are the benefits of natural supplements?

The reality is that while many of us are taking a more proactive

approach to our own health, the information available can be
confusing or contradictory, and the conversation often feels
dominated by big companies with products to sell. I have seen first-
hand how many people are looking for sound information in a myth-
saturated and often overwhelming sea. If you have picked up this
book it is likely that you also feel the same. You may be starting from
zero knowledge or you may have a good understanding of nutrition
or supplements but still feel confused. In this book, I will offer advice
and information that will help you to feel clearer on some of these
questions. It aims to provide solution-based approaches to health,
offering accessible, practical and curated advice for everyday
wellbeing.
I first became interested in nutrition specifically in my mid-twenties
because of my own health issues, though in many ways I have
always felt drawn to holistic wellbeing and particularly our
relationship with food and nature. I worked as a formulator within the
supplement industry for a number of years, which gave me an insight
into what goes into commercially made supplements and how
synthetic nutrients are created. This was illuminating, as it was so far
removed from how we know nutrients work in food and, importantly,
how bodies have been designed to receive and process them. These
things just didn’t seem to add up and I felt strongly that we needed to
find a way of retaining the natural nutrients found in food in
supplement form. I found it uncomfortable that the synthetic nutrient
market was misleading customers into thinking their products were
natural but, more than this, I knew that natural nutrients had health
advantages over synthetic forms, which we were missing out on. I
became committed, both as a nutritional practitioner and a regular
supplement taker, to using only the most naturally sourced nutrients.
It is also where my company Wild Nutrition began, with the aim of
creating natural nutrients and products backed by science, which
would bring the benefits that synthetic supplements simply weren’t
able to provide, as well as respecting our innate relationship with
food for deep nourishment and health. My background in working as
a nutritional therapist also allowed me to see how ‘real’ people need
and use supplements, what works and what doesn’t. This is
important, as many supplements are created by scientists behind
desks or in labs without a connection to real needs.
It is not an exaggeration to say that natural nutrition, along with
natural supplementation, has been life-changing for my family and
me. On a day-to-day basis in supporting energy, tolerance of stress,
digestion and defences against seasonal bugs, but also through life
stages such as early childhood and teenage ages for our children
and fertility, pregnancy and now menopause for me. It has also been
powerful enough to turn around my diagnosis of endometriosis
where I was given a prognosis of being on prescription drugs long
term, with a very slim chance of being able to conceive. By
harnessing the power of nutrition and supplementation, I went on to
have three healthy pregnancies and children.
Even the very best quality natural supplements can never be a
magic cure for all that ails us, and nor can they replace our
foundational relationship with wholesome food. What I hope to show
you in the course of this book is how both our diet and
supplementation work in synergy to build good health. I also feel
strongly that no guru or health expert can replace your own
relationship with your body. Sometimes we may need support with
the knowledge of what is happening in our bodies and an
understanding of how to respond to their needs, but it is always
down to us to listen, engage with and take ownership of our health.
The more we engage with our nutrition and become consciously
aware of the needs of our bodies and how we are supplying these
needs, the better, and my hope is that this book will support this
process.
Health is holistic and so we will also explore the important
influence that sleep and rest, stress, exercise and emotional and
spiritual balance have on our overall health too.
How to use the book
This book is designed both as an introduction to the principles of
natural nutrition and a guide that can be kept on the bookshelf and
used as a point of reference throughout the years. The information is
here to inform and empower you – and should be enough to give you
the confidence to embark on or continue your journey into nutrition-
focused wellbeing. It is not a scientific guide to nutrition nor indeed
supplements, but it may be the foundation on which you build an
interest to know more. If you do feel you would like to go deeper, I
have made some recommendations for further reading on various
topics at the end of the book.

PART ONE:
However you wish to use this book and whatever has brought you
here, I recommend that you start by reading Part One from start to
finish. This section of the book explains the foundational principles of
developing a conscious relationship with nutrition as well as outlining
some simple, sustainable methods you can adopt to create change
straight away. Here you will find an in-depth look at what
supplements are, why and when we should take them, and why
natural is key. There is also information on how to cook vegetables to
best preserve their nutrients, seasonality, and what we mean when
we say ‘eating with a nourishing mindset’.

PART TWO:
Here we will look at the different life stages – birth to puberty, teens
to twenties, young adulthood to middle years and middle years to the
wiser years – and the changing nutritional needs we experience
within each phase. I will explain the key factors to be aware of to
help you to eat and supplement your diet to best support your needs
at that time.

PART THREE:
This section has been written as a handy reference guide for you to
dip into as and when you need. It seeks to offer natural solutions for
specific health niggles or concerns at any age, ranging from acne
and digestive issues to hormonal or memory concerns.

Above all, I hope that the principles and information within this book
offer you encouragement and empowerment to use food and natural
approaches for good health throughout your life, and that our
relationship with food and natural world will help and inspire you to
look after yourself in body, mind and soul.
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PART ONE
Understanding Nutrition
Why aren’t we getting the right nutrients?
I often hear it said that we don’t need to take supplements if we are
eating a balanced diet. But while it is true that wholesome food is the
foundation on which we build our health, food supplements can have
a fundamental part to play in living well, protecting against stress,
and bridging the gap between feeling OK and feeling well. In our
modern world, there are several factors that are muddying a once
simple and still crucial relationship with good food.

WHAT ARE VITAMINS AND MINERALS?

Vitamins and minerals belong to a group of nutrients called micronutrients, so called

because they are needed in comparatively small amounts compared to another group
called macronutrients, which include protein, fat and carbohydrates. Although vitamins
and minerals are nutrients your body needs in small amounts, they are essential if you
are to stay healthy. In the early twentieth century, the Polish biochemist Casimir Funk
discovered the first set of ‘micronutrient structures’ within food. He termed these
compounds vitamins (vita for life and amines as the term used to describe organic
compounds that are organised around nitrogen). These special molecules were isolated
from foods and became the new heroes of health, providing cures for diseases known to
be caused by nutritional deficiencies, such as scurvy or beriberi.
Within food, vitamins are created by the plant itself, whereas minerals are drawn into
the plant from the soil and water. When found in their natural environments, vitamins and
minerals are made up of interconnected parts, like those in a jigsaw puzzle, that work as
a ‘team’ to nourish and protect the plant (and therefore us when we consume them). All
pieces are needed to achieve the full benefit of a particular vitamin or mineral.

1. Our food doesn’t contain the nutrients it once did

Findings show that we can no longer rely on our food to supply us
with the full range and quantity of the vital nutrients we require for
optimum health. Over a decade ago, a report from the Department of
Environment, Food and Rural Affairs (DEFRA) stated that the trace
minerals in UK fruit and vegetables had fallen by over 76 per cent
over the last 50 years.
Even as long ago as 1936, the US Senate recognised the growing
depletion of nutrients in our soils worldwide and published a report
stating that: ‘The alarming fact is that foods (fruit, vegetables and
grains) are now being raised on millions of acres of land that no
longer contain enough of certain minerals and are therefore starving
us – no matter how much of them we eat. No man of today can eat
enough fruit and vegetables to supply his system with the minerals
he requires for perfect health.’
We know that many of the foods we eat have been grown on
exhausted, nutrient-depleted soil, caused by a monoculture system,
use of chemical sprays and poor crop rotation. Industrial farming
practices have narrowed the biodiversity of the land our food grows
or grazes on, and therefore the health of the soil, and then,
ultimately, us. If the key minerals that are used by plants as building
blocks to make the vitamins and minerals that we require are not
present in the soil, then they will not be found in the food we eat.
In addition to this, we know that – especially in the UK but in many
other places too – we eat a lot of imported ‘fresh’ foods. In reality,
they are picked before they are ripe and transported in refrigerated
containers for many miles to reach us. We have all experienced the
difference in taste between a fruit or vegetable picked ripe from the
source and those from packets – and it’s not just the taste that is
affected. It may look good on the supermarket shelves but this
produce lacks much-needed vitamins and minerals, along with
flavour. This way of producing food is causing a strain on our human
health as well as the planet’s. So even a ‘healthy’ or organic diet can
fall short of providing the full nutrition we need. This is often a large
part of the reason why even those of us who try our best to
proactively eat well are still suffering health niggles and issues that
we can’t seem to shake.
2. We follow a Western diet
In the West, our diet can be generally characterised by a high
proportion of energy-dense foods. We have easy access to ultra-
processed food, often with high amounts of sugars, salt and trans
fats. This is made worse by a limited amount and diversity of
vegetables, fruits, wholegrains and therefore fibre and nutrients.
There’s strong scientific evidence that shows a causative
relationship between these foods and the development of chronic
diseases, including diabetes, cancer and depression (Srour et al.,
2021). In the West, we have a population with increased access to
food but one that is, on the whole, both overfed and malnourished.
The National Diet and Nutrition Survey carried out by Public
Health England and the Food Standards Agency in 2019 found that:

∗ 19 per cent of children and 13 per cent of adults were deficient in

vitamin D
∗ 17 per cent of children and 19 per cent of women of childbearing
age were deficient in folate, a key nutrient for healthy foetal
development, the normal function of the immune system and
psychological wellbeing
∗ 8 out of 10 adults were deficient in omega 3 – linked to many
health conditions, including depression, learning difficulties and
cardiovascular problems
∗ the average intake of saturated fat was 13.1 per cent per capita,
compared to the recommended less than 10 per cent
∗ the average intake of free sugars was 9.4 per cent of daily energy
intake, versus the recommendation of less than 5 per cent

What is galling is that many of us will be consuming these health-

sapping foods unknowingly. Food processing techniques have
progressed at a rapid rate in the last century, placing the onus on
convenience, low cost (to the manufacturer, at least) and palatability.
Lack of taste and substance is masked by highly refined sugars and
flavourings, while the use of synthetically generated stabilisers
increases shelf life. This industrial approach to food production has
had a big impact on our relationship with food, which is now a profit-
making commodity for the manufacturers. It has changed our
expectations of what food should taste and look like, and has altered
our taste buds to expect foods higher in sugar and salt to initiate
enjoyment.

3. Our diets are not sufficiently diverse

As in plant life, diversity is key when it comes to a wholesome diet.
Even when we make an effort to eat healthily, we may be consuming
a narrower range of nutrients than we realise. The nature of our busy
lives means that we often fall back on the same dinners week in,
week out, eat leftovers for multiple meals and stick to our favourite
snacks. We can be ticking off five-plus portions of veg a day, but
these are often the same ones, meaning our diets can end up
excessively heavy in some vitamins and minerals but deficient in
others.

4. Our nutrient needs are changing

As we get older, our need for vitamins and minerals will change, as
will the amount of nutrients our body can synthesise itself or absorb.
In addition, life stages such as pregnancy, menopause or illness can
increase or change our need for certain nutrients, as can exposure
to stress and environmental pollutants. The growth of research into
nutrigenomics (how our genetics responds to nutrition) has shown a
need for greater consideration for the distinct nutritional needs of
different stages of life and different genders.

5. Prescription medicines are on the rise

The UK government initiated an independent review of national
overprescribing in 2021, which found that 15 per cent of the
population is taking five or more medicines a day. We know that
pharmaceutical medication, including the contraceptive pill, anti-
inflammatory medication and antacids, can impact how we absorb or
break down nutrients needed for good health, but they can also
increase the body’s need for important nutrients. An example of this
is protein pump inhibitor (PPI) medication, taken for acid reflux, often
by those who have stomach ulcers. PPI medication can increase the
risk of vitamin B12 deficiency, a member of the B vitamin family
needed for cognitive function and energy.
As a nation, we are taking a lot of medication, and yet the study
found that 10 per cent of the volume of prescription items dispensed
through primary care in England is either inappropriate for that
patient’s circumstances and wishes, or the patient’s needs could be
better served with alternative treatments. One in five hospital
admissions over the age of 65 are caused by the adverse effects of
medicines. In all, 1.1 billion prescriptions were dispensed last year –
a rise of 47 per cent in a decade.
Why do we take supplements?
All of these factors taken together means that there is so often a gap
between the nutrients we require and what we are getting through
our food. Supplements can help to bridge this increasing gap, even
when eating a healthy diet. This is especially true during times of
illness, regular intense exercise and during pregnancy and
breastfeeding, as examples. If you follow a vegetarian or vegan diet,
you may also find it harder to access all required nutrients, especially
iron and vitamin B12. In these cases, supplements are also
recommended.
I have found that many of us have had marginally sufficient levels
of nutrients in order to ‘tick over’ throughout our lives so far.
However, there is a vast difference between ticking over and feeling
your best. It can be easy to accept regular colds, bloating or
hormonal imbalances as just something that happens to you, but
really, if your body is working well, these experiences should and
could be few and far between.
So, for many of us, supplements can play a functional role in our
everyday wellbeing, helping us to feel well in our daily lives, along
with preventing or reducing our chances of developing longer term,
more chronic conditions. However, not all supplements are the
same, and with so many on the market, it can be hard to know which
are right for you. To complicate matters further, nutrients are
manufactured differently. Broadly, these different approaches fall into
two categories: the natural way or the highly processed way. Just as
with ultra-processed (synthetic) foods and more natural whole foods,
the benefits of these two processes can be very different. It is my
hope, therefore, that the information provided in this chapter will
empower you to make the right choice for you and your body.

Why do supplements need to be natural?

While the discoveries of scientists such as Casimir Funk offered
pioneering treatment of some nasty conditions, the unintended
consequence was that it marked a shift in our relationship with food.
As popularity for supplementation rose, in part due to food shortages
caused by the Second World War, there was increased demand to
make vitamin supplements cheaper and production more scalable.
By the mid-twentieth century, these natural compounds were no
longer being extracted from food, but synthetically created within a
laboratory. The problem with this highly processed or synthetic
method is that it misses many of the components found in a ‘natural’
nutrient. As a result, the nutrients it creates bear little resemblance to
the structure of a nutrient as we would find it in food. It also strips out
many of the other components, or pieces of the jigsaw puzzle, that
help us absorb the nutritional benefits. This is why prominent
researchers have continually championed for nutrients to be found in
their natural form in order to be most effective. Dr Albert Szent-
Györgyi, who was awarded the Nobel prize for the extraction of
vitamin C from paprika, stated, ‘When I had crystalline ascorbic acid,
we tried it on patients with scurvy, expecting a strong action. It did
nothing.’ In other words, despite scurvy being the result of vitamin C
deficiency, and ascorbic acid being chemically the same as vitamin
C, the isolated nutrient did not provide the same result, regardless of
increasing the dose.
The best way for humans to obtain vitamin C, therefore, is through
diet, and plant foods represent the best primary source.

What are highly processed or synthetic nutrients?

Both vitamins and minerals can be manufactured synthetically to
recreate the chemical structure of any given vitamin or mineral found
in food. Indeed, this is the most common production method, thanks
to its low cost and scalability. Production is dominated by three large
pharmaceutical companies – La Roche, AEC and BASF – all of
whom can produce on a vast scale.
As we have seen, a good example of the synthetic approach is
vitamin C. The structure of vitamin C in its natural state includes over
20 different compounds, the majority of which are a group of plant
chemicals called ascorbates. One of these, known as ascorbic acid,
has been identified as one of the most ‘active’ parts of the vitamin C
jigsaw. For this reason, manufacturers of these highly processed
nutrients focus on reproducing ascorbic acid alone, by mixing corn
starch with sorbitol, and frequently label it, misleadingly, as vitamin
C.
But what of the other components in the jigsaw puzzle? Where
are they at the end of this highly processed method? There are
many who believe that there is no difference between the natural
nutrient and the synthetic version, that the body does not know the
difference. However, an increasing number of professionals and
consumers, encouraged by research, are challenging this approach
and seeking a more natural production method.
BIOAVAILABILITY

Bioavailability and absorption are often used to describe the same thing, but there is a
slight difference between the two. Bioavailability refers to the amount and speed at which
a substance is broken down (or metabolised), absorbed and then transported to the cells
in the body that require it, where it is therefore available to initiate a cellular change.
Absorption refers only to the stage where a substance is metabolised and absorbed, and
not to the all-important transportation stage.
What this means in practice is that a nutrient may be shown in scientific studies to be
well ‘absorbed’ but this doesn’t necessarily mean that it has good ‘bioavailability’ (i.e. is
effectively transported to the cells that require it). The best way to tell whether most
nutrients are both better absorbed and bioavailable is to measure the amount of a
nutrient in the bloodstream over time – preferably 72 hours or more. A longer period of
time is preferable because it can separate those forms that might be absorbed quickly but
do not sustain their effect, from those that absorb more steadily and sustainably (the
latter being preferable to initiate cellular change and, ultimately, benefit our health).
Sometimes the two terms can be misused within the supplement industry, with claims
that their product is more ‘bioavailable’ when the data is actually only looking at the rate
of absorption. This is another consideration that should inform your choices.

What are natural nutrients?

In contrast to highly processed synthetic nutrients, natural nutrients
reflect the more comprehensive structure of a nutrient as it is found
in nature – i.e., the full jigsaw – and therefore offer an advantage
over synthetic forms. Not only in terms of the health benefits but also
as a way of respecting the innate relationship that our bodies have
with natural food and its connection to our wellbeing, which can
never be superseded, despite our scientific advances.
A good example of the co-dependent relationship between our
health and nature is seen by looking at how plants process nutrients
on our behalf. The root system of a plant draws minerals from the
soil – calcium carbonate, for example – into the plant’s cells. These
minerals are then metabolised by the plant, converting them into
plant-bound forms that we can then process easily once we eat
them. Crucially, this clever natural process within plant life removes
unwanted material (like the carbonate in calcium carbonate, for
example) that we would not be able to process effectively.
Humans and (most) animals can’t, obviously, eat soil and
transform nutrients within it into a form that our bodies can use –
hence the historic need to obtain our vitamins and minerals through
food. This is a very basic but powerful and awe-inspiring example of
our reliance on nature.
Natural nutrients – as opposed to highly processed, synthetic
recreations of chemicals found in plants – are created by replicating
this plant process within a controlled laboratory setting. This
generates nutrients in a form that our bodies can recognise and use
with ease. Not only is this approach intuitive and respectful to our
relationship with nature, but it has also been shown in scientific
literature to have health advantages too. Perhaps you can
understand why I am so committed to this way and why we use only
natural nutrients at Wild Nutrition.
 When I started my business, over 99 per cent of the supplement
market comprised highly processed products and I was tentative (but
not put off!) about how our approach would be received by both
consumers and the industry. Our vision, which we labelled our Food-
Grown® philosophy, was born of the belief that the best form of
nutrition is the food nature provides. Essentially, the Food-Grown®
philosophy is ultimately one of reverence for our innate connection to
nature. To our surprise, the message we wanted to deliver about the
value of natural nutrients seemed to make immediate intuitive sense
to many, and increasingly so. I suppose it’s not that much more
challenging to understand than the fact that ultra-processed foods
and ready meals have a different health value to wholefoods.

Our Food-Grown® philosophy and process

At the root of the Food-Grown® philosophy is a commitment to
capturing nutrients in their ‘whole’ form, using a manufacturing
technology that replicates the natural process within plants. The
process was pioneered by Andrew Szalay, a pharmacist and
researcher at the same institution as Dr Szent-Györgyi, to optimise
the absorption of vitamins and minerals through food but without the
bulk of wholefood.
In this process, all vitamins and minerals are ‘fed’ into appropriate
live food cells, such as citrus, carrot, cabbage, alfalfa, baker’s yeast
or probiotics. Which cell to use is decided by what is most naturally
suited to the nutrient or mineral – so citrus pulp for vitamin C, carrot
concentrate for beta-carotene and so on. As in nature, this food cell
then metabolises and re-natures the vitamin or mineral into a more
natural but complex structure that the body recognises and uses
more effectively. This sophisticated, targeted delivery means that
lower dosing can be therapeutic.
Food-Grown® nutrients have also been shown to produce
benefits that are not available with synthetic isolated forms. Vitamin
B12 in a Food-Grown® form, for example, has been shown to
overcome pernicious anaemia in conditions where the synthetic form
of vitamin B12 is ineffective (Vinson & Bose, 1988).
MORE DOES NOT EQUAL MORE (OR THE HORMESIS EFFECT)

It is commonly assumed that if a little of something is good for us, then surely more is
even better. This is not true for many things, such as stress or alcohol! Supplements are
no different, especially synthetic supplements. Our body is continually working to create
homeostasis – that delicate balance between things to regulate key functions, such as
blood glucose levels or body temperature. Its regulation of vitamins and minerals is no
different and if one is too high, the body will work to correct this (usually by excreting the
excess of the nutrient through our urine). For example, a single dose of synthetic
ascorbic acid or vitamin C higher than 200mg will reduce the absorption of the nutrient to
50 per cent and cause the excess to be excreted. Which is work for the body and a waste
of money for us too. Toxicity, especially of fat-soluble nutrients (such as vitamins A, D, E
and K) consumed in high doses, is also a concern, as is ‘competitive absorption’ whereby
high doses of calcium can inhibit the absorption of other minerals such as zinc,
magnesium and iron in some cases. Having chronically high levels of one nutrient can
create imbalances elsewhere in the body (Goggins & Matten, 2012).
It is actually a very smart and beneficial safety mechanism of the body – which, as we
know, is a complex and sophisticated machine that thrives off balance. What we want to
do, therefore, when we choose supplementation is to support the body in its natural quest
to attain and maintain balance, not flood it with a particular nutrient. I believe this to be
not only an efficacious approach to nutritional health, but a way of respecting the natural
sophistication of the inner workings of all our bodies.

How to choose supplements

One of the main factors that deters people from trying supplements
to help with health concerns is the large number of products
available. Reading labels can be a minefield and even those with
good intent can be confused by natural or ‘clean’ looking packaging
or vague statements. If you have spent time in health food stores,
supermarkets or online, you will have noticed that it seems there is a
supplement for almost anything. And this choice can be
overwhelming. Not only are they available in a multitude of forms,
such as capsules, tablets, powders, gummies, liquid or patches, but
there is an array of different prices and manufacturing processes
used. Supplements also stretch way beyond the simple line-up of
vitamins and minerals now too and can include essential fatty acids
such as omega 3 or omega 6, herbs, medicinal mushrooms,
‘superfoods’ or amino acids.
Understanding the measurements
In the UK, the Department of Health established the concept of
recommended daily allowances (RDA) in 1979. This was done as a
response to increasing evidence that nutrient deficiencies in our
diets were causing health problems. Guidelines were therefore set
for 13 vitamins and 14 minerals, based on EU guidance levels on the
average daily amount that the ‘average healthy person’ needs to
consume per day to prevent a deficiency. Recently, RDAs have been
replaced by nutrient reference values (NRV). This may be why you
have seen references to both RDAs and/or NRVs on labels, but they
are, essentially, the same thing.
Food supplement labels list the ingredients included in the product
and give the proportion of the NRV value (as a percentage of the
total NRV recommended per day) that is contained within the
supplement. So for example, the NRV of vitamin C is 80mg, so a
product that provides 40mg of vitamin C per recommended dose
would be listed as 50 per cent of the NRV. Nutrients are measured in
grams, micrograms, milligrams or international units.
Although standardising the requirement and value of a nutrient
helps to improve regulation and guidelines, it is far from perfect. Who
is the average person, for one? (There will be differences between
the needs of a 16-year-old and a 60-year-old, for example.) And are
we looking merely to prevent deficiency or are we seeking wellbeing
and preventative approaches to create long-term health? So
although this serves as a baseline, they need to be considered more
individually, taking into account age, current health, diet and lifestyle
factors such as how much stress we are under or the quantity and/or
type of exercise we do. This is more reflective of the holistic nature
of our wellbeing and of nutrition too, where supplements and a
nourishing balanced diet can form the foundation of a multifactorial
picture.

NUTRITIONAL INFORMATION 2 capsules provide: % NRV*

Vitamin D (as D3) 1.5μg 30
Vitamin E 5mg α-TE 42
Vitamin K 10μg 13
Vitamin C 30mg 38
Thiamin (Vitamin B1) 1.4mg 127
Riboflavin (Vitamin B2) 1.6mg 114
Niacin 5mg NE 31
Vitamin B6 5mg 357
Folic Acid 60μg 30
Vitamin B12 1μg 40
Biotin 45μg 90
Pantothenic Acid 5mg 83
Calcium 60mg 8
Magnesium 30mg 8
Iron 3mg 21
Zinc 5mg 50
Copper 0.5mg 50
Manganese 1mg 50
Selenium 100μg 182
Chromium (from Chromium GTF) 50μg 125
Molybdenum 10μg 20
Iodine 20μg 13
Choline 2.5mg
Inositol 10mg
Alpha Lipoic Acid 10mg
Beta-Carotene 1.5mg
Bioflavonoids 3mg
Beetroot powder 50mg
Ashwagandha powder 200mg

*NRV - Nutrient Reference Value

μg - Microgram, mg - Miligram, α-TE - Alpha-tocopherol equivalents, NE - Niacin
Equivalents, GTF - Glucose Tolerance Factor

FOOD SUPPLEMENT WITH VITAMINS MINERALS AND ASHWAGANDHA

CHECK FOR ADDED INGREDIENTS

Check the ingredients on the labels for added fillers and binders (also called excipients).
These are added to products to ‘bulk’ them out or bind them into tablets or capsules.
These include ingredients such as anti-caking agents like magnesium stearate, silicon
dioxide, potato maltodextrin, sucrose, acacia gum, microcrystalline cellulose, corn starch,
and even talc. Supplement companies must list their ingredients in order of quantity on
the label. Therefore, if you see these ingredients at the top of the ingredients list, you
know it is more ‘bulk’ than substance.

How to build the foundations of a healthy diet

Sometimes change can be daunting, and especially changes that
revolve around health and exercise. They can often be the preserve
of New Year’s resolutions or grand overhauls that we don’t and can’t
stick to. But looking after ourselves every day can be as simple as
making small, sustainable changes to the way that we cook and the
foods that we choose. Keep it simple. Do small things consistently
and build on this. First, work out what is right for you and your
lifestyle, then decide what you can commit to now, and what you
would like to be able to commit to in the near future, and work
towards that. There is no need to feel overwhelmed; go gently with
incremental changes that you can build on and remember, eating
well is not punitive, it is an act of self-care.
Despite the great advances and research in nutritional medicine in
the 20 years I have been working as a nutritional therapist, I have
come to see that many of the findings still come back to traditional,
naturopathic principles which have been practised for millennia. A
naturopathic approach to wellbeing is one that recognises the
interconnection and interdependence of all living things, viewing the
body as an integrated whole. Above all, it honours the body’s innate
wisdom to heal and thrive. This is the ethos that I have come to see
as the most intuitive way to live and also the most beneficial for the
many clients I have worked with over the years, as well as my own
health and that of my family.
 Taking from these years of experience, the following offers some
basic foundations for wellbeing that can benefit us all, no matter our
life stage. Taking time for the eating experience can help us to
reduce cravings, control our portion sizes and enhance our
interconnectedness with the flow of people, animals and nature that
contributed to the food on our plate. These foundations can enhance
your mealtime to make it a deeper, more nourishing experience.
In Parts Two and Three, you will find more specific advice relevant
to your health concerns and stage in life. Consider these the starting
point – the building blocks upon which you can build a tailored
approach to nutrition and supplementation that works for you.

1. Eat with a nourishing mindset

Eating in a way that nourishes you does not need to be obsessive. In
fact, quite the opposite. Healthy eating is an emotional and physical
experience, involving all the senses. Taking the time to enjoy your
food and relax around mealtimes can affect how well food is used by
your body. For many, the sense of ‘balance’ when choosing food has
been lost. Instead, food choices may be governed by counting
calories or adverts suggesting that you will feel or look better if you
eat a branded food. Listening to your body has taken a back seat
and many women in particular feel guilt or shame around food. The
reality is that our appetite changes from day to day, often for good
reason. It is so important for you to listen to your body’s needs and
provide it with the most nutrient-dense, nourishing fuel for growth.
Think quality over quantity and find pleasure in experimenting with
foods you may not have chosen before.
Eat slowly, savouring your food, and give it the full attention it
deserves. Chewing your food is the second significant part of
digestion (thinking of and smelling food is the first step!). As much as
30–40 per cent of our digestive response to food comes from having
‘awareness’ when we eat. This simply means that if we do not
concentrate on our food or eat mindfully, our ability to digest the food
is significantly reduced. Many of us eat on the run, but it is important
to avoid this as much as you can; try to make your time with food a
moment of proper connection and savour it as often as you can.

ARE YOU ‘EATING’ YOUR EMOTIONS?

Eat in a setting where you feel relaxed. If you are eating in the car, in front of a computer
while doing work or browsing the internet, or while using your phone, your body is in
‘doing’ rather than ‘digesting’ mode and not able to give full attention to eating. As a
 result, you may tend to eat more or eat foods that are not healing. If you feel like you are
eating to quash an ‘emotion’ – a phenomenon described as ‘lonely mouth’ in Japan – see
if you can first acknowledge and express your emotions in another way. These practices
will all help with the digestive process – helping you to get the most out of food.

2. Eat according to the seasons

This may seem like a far stretch given our global food sources and
supermarket choices, but choosing fruit and vegetables that are in
season can go a long way to helping us get the nutrients we need at
the right time and, if they are locally or nationally sourced too,
supporting our local economy and reducing our carbon footprint.
It is also a gradual way of connecting to the natural ‘cycle of life’
that is all around us – in nature but also in our food. Foods that are
grown in season tend to be picked when they are ripe, which
increases the nutrient value. It also means that we are more likely to
be supplied with the right balance of nutrients when we need them:
Mother Nature cleverly provides vegetables rich in carotenes, or
berries dense in vitamin C, for immune support in the autumn, for
example.
Making soups and veg-based smoothies are excellent ways of
packing in the nutrients. I firmly believe that we should eat foods that
are warm in the colder months and foods that are cooler in the
warmer months. According to naturopathic and traditional Chinese
medicine principles, eating in this way also supports digestion.
During the autumn and winter season, revive the slow cooker. Low
temperatures preserve many of the essential nutrients found in meat
and can also make it more digestible, without destroying the benefits
of the amino acids. Aside from this, the slow cooker is a practical,
cost-efficient way of having a meal ready at the end of the day.

3. Eat a rainbow a day

Each day, try to sample all the colours of food, including red, orange,
yellow, green and purple, to ensure that you get enough of the
important phytochemicals and their health benefits. Aim for a
minimum of five portions of vegetables per day and three portions of
fruit of varying colours (a portion is about a handful or 80g of cooked
greens, a medium-sized tomato or apple). These are just some
examples of the different coloured foods you can build into your day:

Red: Red apples, beetroot, red cabbage, cherries,

cranberries, pink grapefruit, red grapes, red peppers,
pomegranates, red potatoes, radishes, raspberries,
rhubarb, strawberries, tomatoes, watermelon

Orange: Apricots, squashes, sweet potatoes, carrots,

nectarines, oranges, papayas, mangoes, peaches,
persimmons, pumpkins, tangerines

Yellow-green: Green apples, artichokes, asparagus,

avocados, green beans, broccoli, Brussels sprouts,
green cabbage, cucumbers, rainbow chard, green
grapes, kiwi, lettuce, lemons, limes, green onions, peas,
green pepper, spinach, courgette

Blue-purple: Purple kale and purple sprouting broccoli,

purple cabbage, purple potatoes, aubergine, purple
grapes, blueberries, blackberries, boysenberries, figs,
plums

4. Sample a variety of flavours

When we don’t eat all of the variety of flavours with each meal –
salty, sweet, bitter, pungent and savoury – we may come away
feeling like we are ‘missing something’, and food cravings can result.
By getting small amounts of all the flavours of food, a practice
common in other cultures, such as those of Japan, we may feel more
fulfilled and desire less food after a meal. Using fresh herbs or
spices is an excellent way to add flavour but also nutrients to your
food. For example:
∗ Parsley is an excellent source of vitamins C and A
∗ Dill is rich in phytochemicals thought to support the immune
system and cardiovascular health
∗ Cardamom, caraway seeds and aniseed can improve digestion
and absorption of nutrients from the food they are cooked with
∗ Thyme and rosemary are thought to support respiratory health
and brain function

5. Drink in between meals

Although keeping hydrated is key (and dehydration can often be
mistaken as hunger or low energy), gulping liquid during meals can
dilute the digestive enzymes needed to break down food and can
lead to digestive problems. It’s not that you shouldn’t drink at all with
food, but that reducing the amount you drink will support rather than
hinder the digestive process. It’s best to leave the majority of your
hydration to in between meals.

6. Eat protein with every meal

Protein is needed to carry nutrients from food around the body.
Protein also supports blood sugar balance and the repair of
everyday wear and tear in the body. Protein sources are not only
poultry, fish and lean red meats, but also nuts, seeds and pulses.
Aim for 2–3 portions of protein per day. For guidance, a portion is a
serving of meat the size of your fist – 120g of cooked pulses, 20g of
nuts or seeds or 80g of tofu, for example.

VEGANS AND VEGETARIANS

The same principles apply to anyone following a vegan or vegetarian diet but eating a
wider variety of protein, or ‘protein combining’, becomes even more important because
plant-based protein sources are incomplete, meaning they lack certain essential amino
acids. Choose alternative dairy sources such as natural soya and sources of healthy
omega 3 fatty acids, such as walnuts or linseeds. Supplements that contain vitamin D,
vitamin B12 and iron are often an important support too.

7. Choose nourishing carbohydrates

Replace non-nourishing carbohydrates with nourishing
carbohydrates (see opposite) that will nourish your body and balance
your energy levels and weight. Aim for 3–4 portions of nourishing
carbohydrates (each portion is around one handful of cooked
grains). Fruit and vegetables are also good sources of
carbohydrates, so these can be counted as sources too.

Non-nourishing carbohydrates Nourishing Carbohydrates

Refined white flour – white bread, Wholegrains – wholemeal flour,

packaged cereals, cakes, puddings, wholegrain pasta, barley, millet, spelt,
pastries & biscuits, white pasta quinoa, brown rice, buckwheat, rye flour,
porridge oats

Refined white sugar – sweets, chocolate, Unrefined sugars – demerara sugar,

jams/marmalades, golden syrup, honey (manuka or local untreated
glucose, fizzy drinks Artificial sweeteners variety), black treacle, raw and organic
dried fruit, maple syrup
8. Don’t forget healthy fats
Healthy fats within your meals are important too and without enough
of them our bodies and minds can begin to suffer. You need only a
small amount (about 10 per cent of your meal) but enriching your
meals with foods rich in healthy fats including nuts, seeds, avocados,
cold-pressed virgin olive oil and full-fat yoghurt can go a long way in
supporting your overall wellbeing. Avoid cooking with cooking oils
where you can, instead adding them to food once cooked.

9. Eat regularly but not too often

Modern research is showing us that having fasting breaks between
meals and avoiding snacking has many health benefits, including
balanced energy and helping to prevent inflammatory conditions
later in life. I have seen the benefits of this for those I have worked
with too. Fasting windows of 12–16 hours overnight, so that we are
eating our meals within an 8-hour window, appear to offer the
greatest benefits. However, it is very important to remember that
these sustainable and long-term benefits come only when we are
eating properly balanced and nourishing meals when we do eat, by
building in the principles discussed here. Starting the day well is
especially important, reducing cravings later in the day when our
energy or blood sugar levels drop. It’s also worth remembering that
although this is supported by modern research, it is very much
replicating the way in which our ancestors ate.
There are some exceptions to this guideline – for children and for
pregnant or breastfeeding women, for example – so look out for this
advice in Parts Two and Three.

10. Keep active

Exercise, like food and eating, can be a confusing and divisive topic,
with some championing the benefits of high intensity workouts while
others campaign for less intensity and more stretching. I am not a
sports scientist and I do not wish to advocate one route or another
but what I can say is that movement matters, every day.
Public Health England recommend all adults aged 16–64 take
part in at least 150 minutes of moderate intensity exercise or 75
minutes of vigorous activity (these can be broken down into 10- or
15-minute chunks), or a mixture of the two, each week. Additionally,
it is recommended that all adults take part in muscle-strengthening
activities, such as weight lifting or yoga, every week as well.
You can also make small changes to your non-exercise activity
thermogenesis (NEAT) output. NEAT is the energy expended by our
bodies when were awake (but doesn’t include when we are eating or
exercising) and there are simple things that you can do to increase
this, such as carrying bags of shopping, walking rather than using
the car or taking the stairs instead of the lift. Domestic activity that is
part of your day-to-day life, such as window washing or hoovering,
all contributes too.
Exercising in nature as much as possible can be hugely beneficial
to our health too – exercising in green areas has been shown to
reduce stress and improve mood and self-esteem more than
exercising indoors. From my experience, it can help us feel more
grounded and connected to our environment too. So, where you can,
exercise outdoors, whatever the weather.
But it is the power in the relationship between the food we eat and
exercise that will make the difference. As Henry Dimbleby writes in
his book Ravenous: How to Get Ourselves and Our Planet into
Shape, you can’t outrun a bad diet.
There are also some easy tips you can incorporate into your
cooking and shopping practices.

11. Prioritise sleep

Most of us know how nourishing sleep can be but not all of us put
that into action. Many natural therapists and indeed doctors might
feel that half their job is already done if they could sell sleep to their
patients and clients! It’s Mother Nature’s natural healer and should
be valued just as much as eating well. You will find some simple
ways to support the quality of your sleep here.

Preparing food
Every mealtime, we can make choices about how we want to nourish
ourselves, through the foods we eat but also the way that we cook
them. It is also an opportunity for a mindful, creative practice at the
end of day or to look after ourselves or others, or in advance of a
busy week with a day of batch cooking.
Just by preparing and cooking meals yourself, you are benefiting
your health, simply because you are unlikely to use the same
number of artificial flavours, preservatives, sugar, salts or damaging
fats that are included in many pre-prepared foods. Cooking for
yourself means you have the chance to choose nutrient-dense
ingredients such as wholegrains rather than refined grains, for
example. One study found that those who ate five or more
homecooked meals a week (breakfast, lunch or dinner) were 28 per
cent less likely to be overweight than those who ate three or less.
So, while there will be times we may need to lean on prepared meals
or takeaways, cooking from scratch whenever possible can make a
big difference to our health.
The way that you shop for, prepare and cook your food can help
you to maximise nutritious eating.

Fruit and vegetables

∗ Shopping for fresh fruit and vegetables two or three times a week
is better than making one big purchase because they lose their
nutrient value fairly quickly as they age, so keeping them as fresh
as possible can make a difference. When fruit becomes too ‘soft’
the fruit ‘sugars’ increase, so try to eat fruit at its peak of ripeness.
∗ When it isn’t possible to buy fresh fruit and vegetables, opt for
frozen rather than tinned. Though some frozen foods, such as
 peas and berries, contain comparable nutrient levels to the fresh
variety, others, such as broccoli and beans, do not, so try to buy
these fresh when you can.
∗ Once fruit and vegetables are cut, they start to lose their nutrient
content. Chop them only when you are ready to cook them, if
possible.
∗ Rather than throwing away the stems of vegetables such as
broccoli, use them in soups and juices or grate them into cooking
because they are packed with nutrients and far too good to waste!

Cooking
Cooking for yourself can be just as speedy and convenient as buying
a prepared meal, with some very nourishing meals ready within 15
minutes (think wholemeal pasta with a homemade pesto of fresh
kale, Parmesan and cashew nuts, for example).

∗ Steaming rather than boiling helps food to retain its nutrients,

whereas boiling causes the nutrients to leach into the water. If you
do boil, use as little water as possible and save this water to use in
soups and sauces.
∗ Quick frying or roasting with olive oil has less of an impact on the
protein or mineral content of potatoes than deep-frying or using
sunflower oil.
∗ Boiling potatoes with their skins on reduces the nutrient value lost
when compared to peeled, but baking and steaming offer the most
health benefits.
∗ Keeping the skin on your vegetables or fruit can also affect its
nutrient value. For most fruit and vegetables, the nutrients are
stored just under the zest and the skins are also a great source of
fibre. However, conventionally grown fruits and vegetables can
retain chemical sprays or are bleach-washed prior to reaching our
shelves. If you choose non-organic produce, consider using a
vegetable wash (you can buy these or make your own with baking
 soda) instead of peeling them. If you chose organic varieties, or
those sourced from places where you know sprays are not used,
scrub them and cook them with their skins on.

The ripple effect

By rediscovering or furthering your passion for real food, you also
have the potential to be a positive influence on those around you too.
This is especially important if you have children. They may not adopt
these processes immediately, especially if you have teenage
children, but by osmosis this positive attitude will sink in.
The state of the global food industry may be bleak, but with an
increased knowledge of nutrition and how to get the most from your
food, you can still provide your body with the nourishing foundations
needed for a healthy future. By eating locally sourced, seasonal food
and by taking the recommended supplements, you can improve your
own wellbeing.

Our spiritual relationship with health and food

We have as much, or arguably more, to learn about eating and food
from history, culture and tradition as we do from science. Our
separation from the wisdom and ceremony of food in recent
generations has meant that we have lost a lot of the heart and soul
which goes into the food cycle, commoditising our food and being
too short on time to celebrate and share it.
It is the culture of eating and its role in ritual, ceremony and
spiritualism that we need to resurface. It is a form of love and
nourishment, for ourselves and for others, but wholesome food
cultures and practices don’t just happen, they are made by us. We
can reactivate this in our communities – whether that is in a
community of one, our family home, in our workplace or local
community.
Food is at the nexus of healthcare and of spiritual, emotional,
mental and planetary wellbeing. In Soil, Soul and Society,
environmental activist Satish Kumar elucidates Eastern wisdom for
the West, reminding us that caring for the natural environment (soil),
maintaining personal wellness (soul) and upholding human values
(society) are the moral imperatives of our time. To address mental
and physical health, planetary health and spiritual health, therefore,
we have to respect the interwoven nature of all these strands; it is a
question of unification rather than separation.
PART TWO
Maximising Health at Every Age
INTRODUCTION
Our bodies are miraculous, quite a triumph of Mother Nature. Each
of us is a system of 206 bones, 100 trillion cells and 90,000 miles of
nerves passing signals from head to toe. We all experience times
when we realise how wildly complex our body really is, and that it
needs the right nutritional support to carry us through – whether it is
pregnancy, illness, ageing or simply moving into a different life stage.
Our health is our own journey and our needs often change,
depending on the stage of life we are in, our sex or the life
circumstances around us.
In this section of the book, we will look at the differing needs at
various stages, how to support ourselves through nutrition and
holistic lifestyle interventions, and when we might need to turn to
supplements to bridge the gap. All the recommendations made in
this section are in addition to the Natural Wellbeing Foundations
here. These really are the essential building blocks on which to
further a positive relationship with our health, and remain essential,
no matter what stage of life you are in.
The supplement recommendations I make are for naturally-
sourced supplements, which deliver nutrients in a form that your
body can assimilate easily and that respect the intelligence of the
body. This may also mean that some of the doses I recommend are
lower (because of the superior absorption) than you may see
elsewhere.
BIRTH TO EARLY PUBERTY
The period between birth and early puberty is one of the most
challenging times of our lives. Growth is rapid and the demand on
our body is incredible.

Infancy: 0–12 months

The stage directly after birth is often known as the fourth trimester.
This is the time of greatest physical growth in our child’s life. In fact,
they won’t grow again at this rate until they hit early adolescence. It
is also a time of significant emotional growth and physical demand
for us parents too, especially mothers, as we heal and restore our
bodies from birth and (for some of us) during the subsequent
breastfeeding. It is a miraculous and demanding stage of life for
everyone and a time to focus on and meet your needs through a
nourishing diet, rest and permission to take life more gently.
Perhaps the most fascinating of changes occurs in ways we can’t
see – in our baby’s immune system. In the womb and during the
birth process, babies begin to develop their immune system. This
happens by a process of exchange, whereby the mother passes her
antibodies to her baby via the placenta.
Over 70 per cent of our immune system as adults is found in the
tissue within our gut. These immune cells communicate with, and are
influenced by, the amount and diversity of bacteria in our gut, which
plays a fundamental role in the development and adaptability of our
immune system. And here is another example of the intelligence in
nature: during a vaginal birth, the beneficial bacteria in a mother’s
vaginal canal is ingested by her baby on the way through, as a
‘starter pack’ for the baby’s own gastro-centric immune system. This
is then built on by more antibodies that are passed to the baby from
the colostrum found in the early stages of breastfeeding. Over time,
the baby builds up their own immune system through a combination
of exposure to the environment, their mother’s milk and, eventually,
the vitamins, minerals and other nutrients in weaning foods.
It is well understood that the blueprint for our health is in
development when we are in our mother’s womb. Here, the
foundations are laid and many important things – such as our
vulnerability to stress as young children or our risk of cardiovascular
disease as adults – are determined. But as we emerge into the
outside world, we become increasingly dependent on our external
environment to support our health and development.
In the first four to six months, a baby requires a hefty number of
macronutrients: protein, fat and carbohydrate, in addition to the key
essential micronutrients, including vitamin D, vitamin B12, vitamin A,
vitamin C, calcium, iron and zinc.
In formula milk, these will be composed scientifically and carefully
balanced.
If the baby is being breastfed, these nutrients will be enriching the
breastmilk from the mother’s diet. The only thing you may wish to
add directly to the baby’s diet is vitamin D, as explained opposite.
Otherwise, it is the mother’s nutrition we focus on during this period.
In particular, a breastfeeding mother will need more calcium and
vitamin B12 in her diet than she did when she was pregnant, and
taking supplements in this period is well worth considering. For more
information on which supplements may be beneficial, see here–here.
Whether or not you are breastfeeding, though, a healthy diet is so
important to support you post-pregnancy and birth. The right
nutrients and adequate rest help to restore hormonal balance and
replenish nutrient stores that have been diminished. Your immune
system and energy levels are highly likely to be affected by disrupted
sleep, so both parents taking care of their nutrition so that they can
thrive and flourish during this time is really the best advice.
 Supplements for 0–12 months old

Supplements are not required for a baby who is receiving over 500ml
of formula milk that contains 400iu/10ug of vitamin D and is fortified
with vitamins A and C. However, if your baby is breastfed, it is
recommended that you supplement their diet with 8.5–10mcg of
vitamin D.

Toddler and preschool: 1–4 years

This stage is less immediately dramatic in terms of growth than the
first year, but within a relatively short period of time, it seems, our
newborn has become a walking, talking toddler. Our child is
acquiring new skeletal muscles and tissues, so it’s an important time
to make sure that they get all the calories from the right sources to
power this growth.
Just like the physical body, the brain is developing rapidly, with
billions of neuronal extensions being created, particularly between
the ages of one and two, most of which are built from fats and
proteins. So it’s not surprising that the requirement for essential fatty
acids, omega 3, are high in this stage of childhood. Right now,
there’s not a major difference between boys and girls in terms of
their energy or nutrient needs.
The other headline nutrients that are in high demand are calcium,
phosphorous, potassium and zinc. Deficiency in any one can hinder
growth at this stage.
It is a UK government recommendation for children under the age
of five years old to take a daily supplement that contains vitamins A,
C and D (which is available free of charge for low-income families in
the UK through the Healthy Start scheme). In an ideal world,
children’s diets would supply these key nutrients, but given the
prevalence of picky eating in this age bracket, supplementation gives
another level of assurance that your child is taking in the necessary
amounts.
Vitamin A is important for healthy brain and eyesight development,
among other functions. Vitamin C supports growing joints and aids
the absorption of iron, alongside its better known role supporting the
immune system, while vitamin D is crucial for brain and immune
development.
This is the time when we can start to build good foundations with
our child for a love of food and eating, not simply for the nutrients but
also the ritual of eating meals at a table with others. But it is a
demanding time for everyone, and any parent of an active toddler
will have times – probably many times! – when they feel that certain
nutritional needs aren’t being met, whether this is due to their own
hectic work-life balance, or a fussy eater. These blips in nutrition and
rest are manageable if they are infrequent, but when they become
chronic, as it can with many of us, we begin to run into depletion.
Getting sufficient rest or time to nourish yourself properly is still vital
at this stage (in fact, at any stage); see the foundations of a healthy
diet here for ways to build up nutrition as a parent.

Supplements for toddlers and pre-schoolers

A multi-nutrient formulated for children: This will contain calcium,

zinc, iron, vitamins D and A (or beta-carotene), which are also a key
focus at this stage to support growth and brain development. During
the weaning stage, iron deficiency is the most common nutrient
deficiency in developed countries.

Good food sources of Good food Good food Good food

vitamin A and its sources of sources of sources of iron
precursor beta-carotene vitamin C vitamin D

Dairy products Tomatoes Oily fish, such Red meat

Eggs Peppers as salmon (unprocessed)

Broccoli
 Carrots, squash, sweet Kale Dairy foods, Pulses such as
potatoes such as milk lentils and
Oranges
and yoghurt chickpeas
Peppers Kiwi fruit
Dark green vegetables, Egg yolk Pumpkin Seeds
Potatoes (including
such as spinach, kale and Sunshine Spinach
sweet potatoes)
broccoli
Strawberries Quinoa
Pumpkin seeds and Tofu
cashew nuts
Fruits, including papaya,
apricots and mangoes

Schoolchildren: 5–12 years

Healthy girls and boys are expected to gain around 30cm in height
and 12kg in weight between five and ten years old. Lymphatic tissue
(a significant part of the immune system called the ‘adaptive’ immune
system, which helps us to adapt to our environment) grows most
rapidly during this stage, doubling in size between six and twelve
years of age. Children need a range of micro- and macronutrients to
keep up with the demands of this growth, as well as those of the
active school day, but this is when nutritional needs start to vary
more from child to child, according to a range of factors, such as
physical activity level. Early signs of puberty can occur at this stage,
with some girls reaching their pubertal growth spurt at eight, which
affects nutritional requirements considerably. Iron, zinc and calcium
are still key at this stage for the development of the brain and
nervous system, though studies show that many children are
significantly below the required intake of these vitamins.
 But life is not always simple and getting the right nutrients to
support this growth can be more challenging. Not least because
children begin to spend more time outside the family environment at
this stage too, playing with peers, going to school and perhaps
afterschool care, which lessens the opportunities to have a say in
what they are eating away from home. They are also rapidly taking
on the values and tastes of their peers and becoming susceptible to
advertising, with advertisers exploiting this vulnerability.
The average child between two and twelve years of age old eats
two pieces of fruit per day, though chocolate, biscuits, crisps, fish
fingers, chips, cake and chicken nuggets appear in surveys as the
top ten consumed foods. It’s important to say here that a little of
something here and there is no great shakes – I am a mother to
three children myself and know all too well the attraction they hold –
but it becomes an issue when these foods are the mainstay of the
diet.
Here are some of the key nutritional areas to be aware of at this
life stage:
Fats
This age group requires only a small amount of natural saturated or
unsaturated fats, but it is important for children because it is rich in
fat-soluble nutrients, including vitamin D for brain and immune
development (as well as vitamin A for eye health).

Carbohydrates and fibre

For children at this age, half of their energy should be coming from
unrefined carbohydrates such as wholegrains, which also provide
the fibre they require at this stage too (20g per day). The rest should
be made of natural proteins needed for developing muscles and
tissues as they grow.

Vitamin C
This is important to maintain a healthy immune system, as well as for
building connective tissue around growing joints and wound healing.
I can remember the early school years as a hothouse for bugs, flus
and scrapes from playground tumbles, so ensuring you are topping
up vitamin C levels is key. Signs of deficiency can be recurrent colds
and flus, bleeding gums, easy bruising of the skin or poor wound
healing. It also works to aid the absorption of iron, another key
nutrient for healthy growth at this stage. In nature, they are often
found together, along with vitamin B2. The NRV for vitamin C is
60mg and the requirement for children below 12 years of age is 50
per cent of this, so 30mg.
Easy ways to get more vitamin C into their diet which are likely to
go down well include making tomato soups or blackberry compotes
during the autumn or winter season, chopping parsley into cooked
food or making smoothies with a mixture of kale and kiwi fruit. It is
helpful to be aware that boiling vegetables can leach the vitamin C
into the water, so either steam or use the cooking water for soups or
stews. See here for some good sources of vitamin C.
Vitamin A
This is important for healthy brain and eyesight development, as well
as immunity and healthy skin, helping to protect your child from
playground sniffles as well as promoting growth. Dry skin, including
eczema, slow wound healing, regular throat or chest infections or
delayed growth are all signs of possible vitamin A deficiency. Beta-
carotene and the carotenoid group of plant chemicals generate
retinol, a potent form of vitamin A, when we eat them. Therefore,
eating foods rich in these can really help. The NRV for vitamin A is
800ug and the requirement for children below 12 years of age is 50
per cent of this, so 400ug.
Setting up children for success with good food habits can have a
measurable impact on their relationship with food and health into
their adult years. It’s important to remember that they are attuned to
our habits and behaviours at this point. So, while the idea of helping
children to develop lasting healthy habits may seem daunting, one of
the main things we can do is to set them the example that meals are
a point of pleasure and communication, and to show our love of
food, not a fear or disregard for it. It can also be an opportunity, or a
ritual, for us to connect with our children at the end of their day.
Early childhood is an important time for children to try new foods
and develop good habits and healthy behaviour. Conflicts over meals
is normal and, usually, transient. Young children should not be force-
fed if refusing. It is best to make mealtimes happy and relaxed.
Continue to introduce new foods, as well as reintroducing those that
have been refused in the past – research has found that children
who tried a vegetable that they didn’t like began to like it more after
the eighth time of trying it. So often it comes down to perseverance
and patience. Below are some food hacks to get more nutrients into
the diet of children in this age group (and sometimes older ones
too!).
Food hacks for picky eaters
Always be on the lookout for creative ways with which to subtly
reintroduce foods they have turned their nose up at, such as grating
vegetables into sauces. Grating carrots or puréeing peppers and
adding into tomato sauce to use on pasta is a great way of creating a
more nourishing meal.
Stewed fruit with cinnamon or nutmeg can be a great way to build
in more fruit – save them in ice-cube trays and defrost as you need
to add to yoghurt or porridge. (But bear in mind that there will be a
high sugar content, so limit portion size.)
Frozen fruit and vegetables can contain just as many nutrients as
fresh and are quick and easy to prepare. They can also be good low-
cost alternatives and can help to reduce waste because you tend to
use only what you need. You can add frozen vegetables to pasta
sauces, soups, stews, stir-fries and curries, and use frozen fruit in
smoothies (maximum of 150ml of smoothie a day) or defrost them to
use on top of plain yoghurt or porridge.
Some meals (such as cottage or fish pie and Bolognese sauce)
freeze well, so when you do have time, consider doubling quantities
of dishes that are popular with the whole family and freezing in meal-
sized packs for a quick dinner when time is short. This makes it less
likely you will have to resort to less healthy alternatives.
Invest in a slow cooker – this is a great way to save time and still
prepare a healthy meal. If you can make time for some prep in the
morning when your baby is having a nap or the kids are at school,
putting the ingredients in the slow cooker, then at end of the day,
dinner is ready. Just like that.

Supplements for schoolchildren: 5–12

A multi-nutrient formulated for children: This is especially

important if you have a child who doesn’t eat a wide variety of foods
or has a low appetite. Look for formulas that provide iodine, vitamin
D, iron, beta-carotene (or vitamin A).

Vitamin D: For children from the age of one, 400iu of vitamin D is

recommended per day. So if this is not in your child’s multi-nutrient,
consider adding it in as a separate supplement.

Omega 3 supplement: Research has shown that the majority of

young children are not getting sufficient omega 3-rich foods into their
diet. Look for a supplement that has a ratio of 2:1 DHA to EPA and
provides at least 250mg of DHA (see below for more on this).
Choose a supplement from a sustainable source with good
traceability and purity.

THE PURITY OF OMEGA OILS: WHAT ARE EPA AND DHA?

EPA and DHA are two types of the fatty acids also known as omega 3 fats.

Eicosapentaenoic acid (EPA): This is used by the body to produce a group of

chemicals within the immune system known as eicosanoids, which in turn help to
control inflammation. EPA may also help reduce symptoms of depression and support
a balanced mood.

Docosahexaenoic acid (DHA): This makes up about 8 per cent of brain weight and
contributes to brain development and function.

A third type of omega 3 fatty acid is called alpha-linolenic acid (ALA). It is found in
plant and seed oils and needs to be converted by the body into EPA and DHA.
However, this conversion can be inefficient and therefore direct sources of DHA and
EPA are often chosen.
ADOLESCENCE: 12–19 YEARS
I don’t think many of us would say now that we loved being a
teenager. And it’s not always a picnic for those around them, either.
They will see their bodies go through physical changes, while
hormones fluctuate with greater force and bring emotional and
mental changes, as well as changes to skin and the start of
menstruation. Changes to their brain, specifically a section called the
amygdala, mean that they may be more sensitive and reactive to
people around them and their environment. They may interpret our
faces differently, hearing firm voices as shouting or straight faces as
anger. Teenagers often get flak from those around them for being
lazy or moody. While adults – particularly women – have had time to
get used to the effect of their own hormones, teenagers are
navigating this stage in the dark, having never been here before. For
first-time parents, you are too. It can be overwhelming and although
the temptation is to spend most of these years frustrated and cross
with our teenage children, it is a time for compassion and support.
It is also a time when we start to see developmental and
nutritional differences in boys and girls, and when puberty, for many,
begins, although hormonal growth spurts for girls typically start two
years earlier than with boys. Menarche in girls generally occurs
between 12 and 13½ years of age. This can be determined by the
mother’s menarche age but also environmental influences, such as
physical activity, weight and nutrition.
Stress and pressure can increase at school and socially, and yet
the hormonal changes and adaptions occurring in the brain have
been shown to make concentration even more difficult for young
people at this stage. It has always puzzled me why we put the most
academic pressure on our children at a time when they are perhaps
challenged the most developmentally. This is compounded by the
shift in their circadian rhythms, which means that their bodies
naturally favour going to bed late and getting up late, which can be at
odds with the typical school day. Adequate rest is a key foundation
stone for healthy growth and development at this stage, though
enforcing that can be challenging!
Adolescents comprise 20 per cent of the world’s population and
yet, it seems to me, are greatly underserved in the area of health
and nutrition in comparison to childhood years. Growth and
development is rapid during these years and the demand for almost
all nutrients is higher. The key ones to be aware of at this stage are
iron, zinc and calcium.

Iron
Girls can lose an average 44ml of blood from menstruation every
four weeks. This is equivalent to a loss of 12.5umol blood iron per
day. This is why the need for iron in girls at this stage increases,
though, according to the British Nutrition Foundation, almost 50 per
cent of teenage girls do not get enough in their diet.
It is important to note that iron is needed by both girls and boys to
support energy and cognitive health. It is also key for making red
blood cells, which carry oxygen around the body.

Good sources of iron are:

∗ red meat and liver

∗ wholegrains (such as wholemeal bread)
∗ iron-fortified breakfast cereals
∗ dark green vegetables (such as kale, watercress)
∗ beans (such as red kidney beans, chickpeas)
∗ dried fruits (such as figs, raisins) and seeds (such as sesame
seeds, pumpkin seeds)
These foods also tend to be high in folate – a water-soluble natural B
vitamin and another nutrient needed for growth and brain
development.
Tea and coffee contain polyphenols (plant compounds) which can
bind to iron and reduce how much of it is absorbed into the body, so
try to avoid drinking them with your meals.

GOOD SOURCES OF IRON FOR VEGANS AND VEGETARIANS

Pulses (lentils, beans and peas)

Green leafy vegetables (such as watercress and spinach)
Wholemeal bread
Some fortified breakfast cereals (with added iron)
Dried fruits (such as apricots and figs)
Nuts and seeds (such as cashews, almonds, walnuts, sesame seeds, pumpkin
seeds and sunflower seeds)
 Iron found in plant foods is less readily absorbed than that from animal products like
meat and eggs. However, vitamin C can help your body to absorb iron from plant
sources, so try to combine foods or drinks high in vitamin C with those containing iron.
Vitamin C-rich vegetables include broccoli, kale, Brussels sprouts, cabbage, peppers
and tomatoes.

Calcium
There is a significant change to a teenager’s skeleton too, going
through the most rapid change of any life stage. In boys, the skeletal
growth spurt is greater than in girls and is accompanied by
accelerated muscle growth, meaning that boys’ requirements rapidly
diverge from those of girls. This is where peak bone mass is
acquired for boys – in fact, over 25 per cent of total bone mass is
acquired during this stage and into early adulthood, where it will be
25–30 per cent greater than that of young men. This seismic drive of
skeletal growth increases the body’s demand for calcium (for boys, it
is nearly double the amount than needed in childhood) – as well as
phosphorous, magnesium and vitamin D. This greater demand falls
again after the age of 19, but up until that point a supplement
programme to provide enough of these minerals is essential.

Good sources of calcium are:

∗ dairy products, such as milk, yoghurt and cheese

∗ calcium-fortified dairy alternatives (particularly important if you are
vegan or do not eat dairy products)
∗ almonds
∗ dark green vegetables (such as kale, rocket and watercress)
∗ fish that is eaten with the bones (such as whitebait, canned
sardines or canned salmon)

Physical activity is also an influence on the increase in bone density

in adolescence. It is thought that optimising bone health in early life
might delay the onset of osteoporosis later. As teenagers are famed
– and I have personal evidence of this also – for being sofa or bed
surfers, gentle encouragement to be active, and preferably outside,
is important for mental as well as physical health, and of course
vitamin D exposure too.

Zinc
The hormonal shifts that come with the onset of puberty bring
changes in weight, in mood and, for some, in skin, with the
development of acne or spots. Research has shown that nutrient
deficiencies in zinc and vitamin A, as well as imbalances in gut flora,
can influence the development or inhibit repair from skin conditions
such as acne or eczema. See here for advice on managing acne and
96–7 for advice on eczema.
Teenagers can put their body under a microscope, scrutinising
how it looks to themselves but also to those around them. One report
showed that over half of teenage girls and nearly one third of
teenage boys use unhealthy weight control behaviours, such as
skipping meals, fasting, smoking cigarettes, vomiting and taking
laxatives (Neumark-Sztainer, 2011). It’s also important to note that
teenagers will easily swing between over- and under-eating, and this
affects intake of nutritionally supportive foods. This is harder for us to
monitor, what with the power of influencers on social media, who are
often peddling unfounded and unhealthy techniques.
Changes in hormones combined with more access to stimulants
such as coffee, energy drinks and sweeter foods (that may have
been previously limited by parents) may give way to blood sugar
fluctuations.

What is blood sugar balance?

Your body is reliant on a steady amount of glucose being available in
your blood. This is primarily controlled by a hormone that you may
have heard of called insulin, which is produced in your pancreas. Its
role is to take away excess sugar from the blood and store it in your
fat cells. This helps to keep your blood glucose levels steady.
However, a glucose ‘high’ is often followed by a glucose ‘low’, and it
is this yo-yoing that makes us feel unwell and can cause longer term
health issues, such as insulin resistance and diabetes. The foods
that we eat and the times that we eat them can determine how
steady or up-and-down our blood glucose levels are, but so can our
stress levels and hormones such as oestrogen. Foods and drinks
high in sugar, caffeine, trans fats or, importantly, foods stripped of
fibre and protein, spike our blood glucose levels, whereas
wholegrains, lean proteins and naturally fibre-rich foods steady our
blood glucose levels. Signs of erratic or yo-yoing blood glucose
levels are:

∗ Irritability, especially before (feeling hangry!) or after eating

∗ Anxiety or heart palpitations
∗ Depression and mood swings
∗ Poor concentration/brain fog
∗ Feeling easily stressed
∗ Storing fat around the middle of your body
∗ Waking in the night/fitful sleeping
∗ Poor energy unless after eating or drinking something with coffee
or sugar
∗ Craving caffeine or sweet foods and emotional eating
∗ Regularly feeling thirsty despite drinking 1–1.5 litres of water
∗ Sweating easily, not related to exercise
Nutrition for teenagers
Getting the right nutrients, in the right quantities can present a
challenge for parents and adolescents, as our teenagers gain more
autonomy over their food choices, often eating at least one meal
(and plenty of snacking in between) outside of their homes.
Additionally, you are fighting nature, as during times of stress (and
this includes physiological stress from intense periods of growth) our
bodies and brains are wired to seek out energy-dense foods. In
times gone by, this would have been through more grains, potatoes
and meat, but nowadays, it’s the brightly coloured junk foods that
tend to catch their attention and appetites. Teenagers are sitting
ducks for advertisers and it is no wonder that this age group is
increasingly the target demographic for energy drinks, and high-fat
and high-sugar products, many of which are purposely priced to be
accessible. These foods have negative effects for many reasons. If
this is what teenagers are filling themselves with during the day, they
may not have the appetite for a home-cooked meal at the end of it.
Food high in sugar and salt can change their taste buds too,
which lose their sensitivity to naturally sweet or salty foods. These
foods are also known as anti-nutrients, which means that they can
either block the absorption of nutrients and/or use up important
nutrients to break these foods down into waste products. A rule of
thumb we have had in our house, and one that I recommend to
many, is to make two meals a day homemade, with one of them
being breakfast. Having two well-balanced meals a day can go a
long way to a well-balanced diet, despite what goes on in between
these meals. Having nutritious snacks in the house, such as
oatcakes and nut butters, for grab-and-go teenagers is also helpful.
Nagging is unlikely to get you far, but identifying their favourite
healthy snack and making sure it is in their eyeline when they open
the cupboard is a good way to encourage positive habits.
Eat enough protein
This macronutrient needs to be the foundation for each meal – the
amino acids found in protein are vital for muscle and brain
development. Together with fats, they form the backbone of many
hormones and brain chemicals that help to stabilise mood and
energy. Boys need on average 52g of protein a day and girls need
46g. To give you an idea of what this looks like, this daily
requirement could be fulfilled by, for example, two medium eggs and
half a cup of pumpkin seeds, or 75g of cooked chicken, or one small
piece of salmon (100g). Foods rich in protein tend to be rich in
phosphorous too, which is needed for bone health.

A good breakfast is the best start to the day

Build a breakfast based on protein, such as scrambled or poached
egg on a piece of wholemeal bread, or a bowl of yoghurt with
chopped fruit and nuts. Alternatively, a protein-based smoothie using
yoghurt, a nut butter such as almond butter or a handful of nuts or
seeds as the base ingredient will boost their intake of protein, fat and
nutrients for the day ahead.

Think in rainbows
Getting as much colour into your diet is vital at all stages. For
teenagers, plant chemicals or phytochemicals including polyphenols
and carotenoids are particularly useful when they are stressed (or
staying up far too late!) for supporting the immune system, brain
development and muscle repair. Carotenoids are used by our body
to generate vitamin A and this is especially important for skin health.
Teenagers eat 2.9 portions of fruit and vegetables a day on average,
below the recommended five – again, smoothies can increase this
(though remember a maximum of 150ml) and soups too.

Don’t forget the good fats

The group of fats named omega 3 is essential for healthy brain
development and hormone balance. A deficiency has been
associated with many health conditions and symptoms of ADHD, as
well as impacting learning (Chang et al., 2019). Excellent sources of
these are oily fish (sardines, mackerel, anchovies, salmon and
herrings), eggs, and unsalted and unroasted nuts or seeds. Sprinkle
a dessertspoon of mixed nuts or seeds into yoghurt, on porridge or
use as a snack. Use oily fish to make fishcakes.

Get quality rest!

Teens need a minimum of eight hours sleep a night. Tips for better
sleep include screen-free bedrooms, screen-free time before going
to sleep and finding a relaxing routine before bed that works for
them. Again, I know only too well that this can be a potential
battleground, but this is where encouraging teenagers to engage
with their own wellbeing and understand how rest and nutrition can
help them in areas that interest them – such as giving them more
energy to play sport, better skin or even improved grades – can set
them up for the future and avoid descending into a nag cycle!

Supplements for teenagers

A good-quality multi-nutrient for teenagers: Check that they

include iron (at least 7mg of iron for teen girls), zinc, vitamin B6 to
support hormonal balance and the immune system, vitamin D,
calcium for healthy bone development, and vitamins C, B12, B2, B1
and magnesium, which all support a normal energy.

Calcium: is important for both boys and girls and building calcium-
rich foods into their diets as well as through supplementation is
important. See here for more on calcium.

Omega 3 supplement: Preferably in a ratio of 2:1 EPA to DHA. (See

here for more on this.)

Because of the stresses that can occur at this life stage, I often
recommend plant adaptogens in supplement form for teenagers too.
Adaptogens include mushrooms such as reishi and the ayurvedic
herb ashwagandha, which contain properties traditionally used to
fortify the body during times of growth and stress. Take these either
on their own or within a supplement formulation.

See Part Three for supplements to support specific concerns, such

as acne or hormonal issues.

WHAT ARE ADAPTOGENS?

Adaptogens are a group of plants, herbs and medicinal mushrooms that have the
properties to help our bodies manage stress and restore balance after and during
stress (from psychological or emotional stress but also physical stress such as injury).
Some of my favourite adaptogens are:

Ashwagandha: an Ayurvedic herb to help reduce anxiety and depression.

Reishi and many of the other medicinal mushrooms commonly used in traditional
Chinese medicine to support immunity, energy and resilience.

Tulsi or ‘holy basil’: another Ayurvedic herb to support anxiety, the immune system
and focus.

There are many adaptogens available, and with so many of us feeling overstretched or
stressed in some way, what is not to love about this group of natural stress supporters?
I regularly recommend them throughout the different life stages.
YOUNG ADULTHOOD TO MIDDLE
YEARS
Although growth has slowed down significantly and therefore nutrient
demand remains pretty consistent, this life stage can be one of
increasing work demands, socialising and, in the early adult years,
our first foray into living and cooking independently. Later, we may
have families to care for or other people to support, and the
demands on our time become more complicated. It can also be a
time when we de-prioritise our connection to our body and wellbeing
in favour of productivity.
At various times and for different reasons, we may find ourselves
making food choices that are less nourishing (for example, due to a
tight budget, lack of cooking skills, time pressures). Stress,
inadequate quality sleep and greater access to alcohol are other
contributory factors to less nutrition going in, but more energy
needed going out.
The years of early adulthood can be our first introduction to living
independently – moving out of home for university, college, travel or
work. All of which can be both liberating and potentially
overwhelming, and at these times, healthy eating and home cooking
may not be the first priority. For most, it is making the pennies stretch
as far as they can and/or socialising. We’ve all been young and I can
certainly remember what it feels like to burn the candle at both ends.
Eating well is a life skill that, in times gone by, would be slowly
built from childhood – helping to prepare or cook meals (in some
cultures, this is happily still the norm) and essentially developing a
relationship with and love of good food. However, for various
reasons, many children reach young adulthood without having been
engaged in meal preparation on a regular basis. So, it can come as
quite a shock to be solely responsible for eating a balanced, well-
prepared meal three times a day.
 As we know, making sure you get the right balance of macro- and
micronutrients is also important for long-term health, including our
emotional and psychological health, both of which can feel more
challenged when demands and responsibility seem comparatively
high. At these times, the temptation to choose cheap, fast food over
homecooked food is higher, tapping into our natural urge for instant
gratification. When we are busy and stressed – as we will sometimes
be, in the course of normal adulthood! – we can overlook the impact
that food and drink have on our body and mind (and therefore our
performance at work or studies).
Apart from the impact on long-term health, regularly drinking
alcohol beyond the maximum intake of 14 units spread throughout a
week (one unit comprising 175ml of wine or one pint of beer – see
note on blood sugar here) can affect mental wellness too. It may
make you feel less stressed in the very short term, but it reduces
quality sleep and mental focus, ultimately resulting in more stress.
Relying on caffeine or energy drinks can be another way of getting
through times of stress, or when energy in does not match energy
out, but caffeine too has a negative impact on health and wellbeing if
consumed in excess (above 400mg per day).
Energy is key at this life stage and with our busy modern lives,
‘feeling tired’ can be commonplace. As we progress beyond our
young adult years, we will naturally start to notice that we don’t
bounce back quite so easily! As a twenty-something, a late night,
overindulgence in food and alcohol or just generally packing a lot in
can be recovered from relatively fast. Later, our bodies will start to
remind us that we are not invincible after all. Or perhaps we find
ourselves challenged by specific health issues, such as hormone
imbalances or immunity problems. For many of us, this is when we
take more notice of our body’s needs, but it really is important at
every age.
Your incredible body is making and repairing 3.8 million cells
every second, as well as generating energy, metabolising hormones,
fighting off exposure to pathogens and building blood cells, among
many other essential functions. And at this stage in life, it may be
needing to increase all of these to keep up with our busy lifestyles.
These processes require nutrients to support energy production.
Balancing the energy going into your body with the energy that is
going out is your priority. Stress management and supplementation
help to replenish lost nutrients through dietary gaps or a lifestyle that
includes an excess of caffeine, cigarettes, sugar, alcohol or stress,
all of which increase the body’s demand for certain nutrients.

Health hacks for busy adults

There are many benefits to batch cooking and preparing food in
advance, such as saving time and helping you stick to a new eating
plan or more mindful diet. It is a reliable way to be organised, plan
meals and have the right foods available. Making as much as you
can when you do have the time to cook and freezing meals into
individual portions is so helpful in avoiding junk or defaulting to a
takeaway you don’t even want.
Work out exactly what you need to buy, make a shopping list and
stick to it. Budgeting is a big part of student and early career life, and
for many of us later life too. Planning your meals at the end of the
week for the week ahead will reduce the temptation to buy foods you
don’t need and may also help you to cut down on food waste and
save money.
Beans and pulses are an excellent source of protein for energy
and fibre for gut health. Adding ingredients like chickpeas, lentils and
tofu to curries, pasta sauces and stir-fries will bulk them out, make
them go further and contribute significantly to a balanced diet.
Freezing fruit and veg preserves nutrients and, in fact, some
frozen vegetables can even give you more of certain nutrients than
fresh versions: frozen peas contain nearly double the amount of
calcium of fresh peas. Fresh fruit and veg can start to lose their
nutrients as soon as they are picked and over the (often long)
journey to our shelves, whereas produce from the freezer section will
usually have been frozen as soon as it is picked. Broccoli florets, for
instance, are blanched before being frozen, retaining more plant
chemicals such as carotenoids than pre-cut fresh veg. It can also be
cheaper than fresh and may stop unused food going to waste
because you can use the exact amount you want when you want it,
saving you money. So don’t worry if you often find yourself relying on
frozen veg.
An ideal breakfast includes a starchy food like oats or wholemeal
toast with a protein source like nut butter, yoghurt or eggs. This will
fill you up and may help avoid feelings of hunger mid-morning.

Supplements for early adulthood to middle

years
A good quality multi-nutrient: One that has been formulated for
your sex (those formulated for women will often have more iron in
them to support monthly menstruation). This should also include
vitamin B5, vitamin B6, calcium and magnesium which all support
normal energy production.

Vitamin D: Government advice is that all adults should consider

taking a daily vitamin D supplement containing 10mcg of vitamin D
per day, especially during the autumn and winter months. It is
challenging to get enough vitamin D through the food we eat, and
very little vitamin D is produced in the skin in the regions north of 37
degrees latitude during the winter months. You may be able to find
this in your multi-nutrient but if not, take an additional supplement.

Testing
A health practitioner can do a blood test to measure the amount of
vitamin D within your system. Deficiency of vitamin D is defined as
having a level of 50nmol/L or below. However, many experts
 argue that the optimum level should be higher than 75nmol/l and
indeed closer to 100nmol/l, so supplementation is often needed.

THE BENEFITS OF NATURALLY SOURCED VITAMIN D

Vitamin D is essential for the body to form calcitriol (known as the form of vitamin D
that actually does the donkey work). Calcitriol plays a crucial role in the normal function
of many systems in the body, including the immune system and the musculoskeletal
system, acting as an agent in the absorption of calcium. Research has also shown just
how important it is for neurological development, fertility, menopause and autoimmune
conditions.
However, synthetic forms of vitamin D do not provide calcitriol and the body must go
through several steps to create it. These steps can be problematic for some people,
especially if we are older or have a kidney or liver condition, and it can mean that much
of the ‘dose’ of this form of vitamin D can remain unprocessed and therefore redundant
– this may be why very high doses are often prescribed, to overcome this issue. Some
studies have shown that the more natural Food-Grown® form of vitamin D produces
the more active calcitriol.
A recent randomised, parallel clinical study undertaken by the University of
Queensland, Australia, compared the bioavailability of synthetic vitamin D in tablet
form, synthetic vitamin D in spray form and Food-Grown® vitamin D in capsule form
and showed that, when compared to leading high-street vitamin D supplements in
tablet form, the Food-Grown® vitamin D in capsules was 100 per cent more effectively
absorbed. In addition, the Food-Grown® capsules maintained greater concentration in
the bloodstream for longer than both the tablet and the spray, meaning that the body
could retain and store it more effectively. This may be why these natural forms seem to
be effective at low dose.

Omega 3 supplement: Preferably in a ratio of 2:1 EPA to DHA (see

here for more on omega 3).

OMEGA 3 SUPPLEMENTS – TG OR ETHYL ESTER

Omega 3 oils are a rich source of essential fatty acids DHA and EPA. In the UK,
sources of omega 3 are no longer readily eaten and can even be excluded by certain
dietary practices, making supplementation necessary. DHA and EPA balance the action
of mega 6 polyunsaturated fatty acids (found in vegetable oils) in the body. An
imbalance of omega 3 has been shown to contribute to chronic health conditions,
 including those associated with chronic inflammation and autoimmune conditions,
among many others.

Adaptogenic support: My favourite adaptogenic herb for this life

stage is ashwagandha. It has been traditionally used to support our
resilience to stress and more recent scientific studies have shown
that a form of ashwagandha known as KSM-66 at a dose of 300mg
twice daily can reduce stress and stress-related food cravings within
eight weeks, and significantly improve sleep duration and quality
within ten weeks. Medicinal mushrooms are also helpful, such as
cordyceps and reishi, as they also provide antioxidant support. See
the box on adaptogens here and the section about stress here, in
Part Three, for more.
MIDDLE YEARS TO WISER YEARS
This life stage is an opportunity to age well, to engage with your
health through diet, supplementation and activity that supports a vital
health span. Life expectancy is over double that of the Victorian era,
and according to the World Health Organisation, in 2050 it is
estimated that over 2 billion of the world’s population will be over 60.
Yet despite the greater life span, we do not seem to be gaining a
greater health span.
Interestingly, there is some crossover between our key nutritional
needs at this later stage in our lives and what was important during
puberty. For example, calcium is just as vital now to preserve our
strong bones as it was when our bodies were growing them. Omega
3s were essential for brain development, and now they are central to
brain protection.
Far from being a negative stage of life to fear, the period from our
mid-forties onwards is a time when we can feel reconnected to
ourselves and empowered to be an active part in our own self-care.

What is ageing?
Ageing is happening to us all, from birth. It is not something we can
stop, despite a culture that encourages us to stay forever young. In
fact, healthy ageing is something to be respected and valued. In
traditional cultures, the elders of communities are revered for their
wisdom and knowledge of traditional practices that will keep the
communities well.
Scientifically speaking, ageing is a progressive decline in the
efficiency of biochemical and physiological processes. It is thought,
in part, to be predetermined in our genes; however, it is perhaps
more greatly influenced by our exposure to oxidative stress.
Oxidative stress is, very simply, an imbalance between the rate at
which we repair damage within the body cells and tissues – caused
and restored by free radical and antioxidant processes respectively.
Free radicals are oxygen-containing molecules that circulate around
the body, borrowing electrons from other molecules and causing
damage, whereas antioxidants are molecules that can donate an
electron to the electron-seeking free radical without getting damaged
themselves, thereby rendering the free radical more stable and less
reactive. When there are more free radicals than antioxidants over a
prolonged period of time, the rate of ageing or deterioration speeds
up.
Oxidative stress is a natural internal process that is just par for the
course. However, it is also caused by lifestyle factors such as
environmental pollutants, nutrient-poor diets, diets high in sugar or
trans fats, and stress. It can accumulate over our lifecycles and is
associated with degenerative diseases including cardiovascular
disease, cancer and neurodegenerative diseases. It can damage
DNA, inhibit the ‘repair’ processes in the body and shorten telomeres
(the ‘shoelace caps’ that protect cells from deterioration).
Natural changes occur in the competence of our immune system
at this stage too. With a slow decline in the generation of lymphoid
tissue, a significant part of our immune system, our response to and
tolerance of infection is less robust, as is our ability to moderate
inflammation. This can mean we are more prone to low-grade
inflammation, which can speed up the ageing process and is now
called ‘inflammaging’. A growing body of research is showing us that
inflammation is a root cause of many health risks at this life stage,
including dementia, cancer, cardiovascular disease, arthritis and
depression.

WHAT IS INFLAMMATION?

Inflammation is a protective mechanism that stimulates repair when we are ill, injured
or exposed to environmental elements that the body deems threatening, such as stress
or toxins. It is designed to be a short-term process that heals an area of damage or
infection. However, today our bodies are exposed to more inflammatory triggers over a
longer period, which creates chronic inflammation. Rather than being protective, this
can have a negative effect and is associated with myriad health conditions, including
 cardiovascular disease, arthritis and depression, and also speeds up the ageing
process.

We also know that, as we age, we become less responsive to

vaccination against disease and that the most effective way to help
our immune response is by paying attention to diet, nutrition and
other principles of healthy living, such as supplementation, exercise
and stress relief. When you look at it like this, taking the right
supplements to ensure our needs are met looks far less like a luxury
and much more like preventative care.
While there is no way to halt or reverse the natural ageing
process, nutrition and lifestyle interventions have the potential to
actively promote healthy ageing, reduce inflammaging and disease
risk. How we eat and live has been shown to have a profound effect
on the ageing process. This interaction between the way that we eat
and our genes is known as nutrigenomics.
These middle years are when women experience significant
hormonal shifts – the perimenopause and, finally, the menopause.
Perimenopause is the period of time leading up to your final
menstruation. It can last for a few months or several years. During
this time, your periods may become irregular as your oestrogen and
progesterone levels decrease – and you may experience
menopausal symptoms. Post menopause is the time after
menopause starting – from when you have not had a period for 12
consecutive months. See the section on perimenopause and
menopause in Part Three, here–here, for more on this, and
particularly the effects of the fluctuating levels of oestrogen in the
body.
Life changes for men too. Hormonal shifts, predominantly in
testosterone, mean that men can experience an increase in fat
mass, a decline in muscle mass and a change to cognitive health.
This is called the andropause.
This stage of life for men and women can be mindfully managed
with positive lifestyle factors, such as a good diet, supplements and
appropriate activity. This can support immediate symptoms
associated with the menopause and andropause and the
inconveniences of ageing generally but also address some longer
term health concerns, such as a higher risk of cardiovascular
disease, osteoporosis and Alzheimer’s.
Practising relaxation methods for just 10–20 minutes a day has
been shown to activate genes that prevent cell ageing, control blood
sugar and deactivate the genes responsible for chronic inflammation.
Finding joy and regular laughter activates protective genes within the
body which help repair cells and initiate healthy immunity – essential
at a time when we are more prone to inflammation.
Activity levels at this life stage should be around 150 minutes
spread over a one-week period and include weight-bearing activities
for at least two sessions. Exercising outside and in company is the
best approach: it will improve exposure to sunlight and therefore
build up vitamin D, as well as supporting mood and sleep patterns.
Adequate sleep is crucial on a molecular level. Sleep deprivation
can affect the activity of more than 700 genes, activating those
involved in inflammation, immunity and protein damage and turning
off those responsible for tissue regeneration. These changes occur
when people sleep less than six hours a night.
Numerous studies have shown the benefit of eating a
Mediterranean-style diet on the ageing process. Its natural richness
in colourful plant foods, healthy oils and lean protein sources, such
as fish, pulses and seeds, makes it the ideal foundation for healthy
living and aligns with my health philosophy. It has been linked with
lower mortality rates, reduced onset of multiple chronic diseases and
improved cognitive function. In fact, one large study found that
following a Mediterranean diet for one year improved the health of
participants’ microbiomes (see the section on digestion below), as
well as significantly increasing levels of cytokines – substances
released by the immune system to moderate inflammation.
Good digestion
We are fast learning that good digestion is at the heart of good
health. The gut is where we absorb nutrients, produce nutrients and
serotonin, eliminate toxins and, to put it one way, empty our dustbin
daily. Indeed, 70 per cent of the immune system is in the tissue of
the gut and therefore it is pivotal in the moderation of inflammation.
However, it’s important to know that our microbial diversity
reduces with age, shifting more to an imbalance of less favourable
than favourable bacteria and yeast (known as dysbiosis). Studies on
centenarians show that the greater diversity of beneficial bacteria
within the gut tissue (specifically bifidobacterium – a specific group of
probiotic bacteria), the longer the life span. This may be because
bifidobacterium species can actually reduce inflammation in places
where it may be too high, and therefore reduce the negative impact it
has on the rate of ageing.
The foods that form the cornerstone of the Mediterranean diet
have been shown to promote good gut health, and epidemiological
evidence also demonstrates that the longest living populations
around the world often have a diet rich in fermented products – such
as kimchi, sauerkraut, yoghurt, kefir – but also rich in colour and
fibre. In these places, if meat is eaten, it is often slow-cooked to aid
digestion.

How can we improve gut health for better ageing?

Eating a good mix of fruit and vegetables is always important, and
particularly at this stage of life, not least because they are generally
low in fat and high in fibre. Many studies have shown that people
who consume diets high in fruit and vegetables have a lower risk of
heart disease, stroke, diabetes and some forms of cancer. As rich
sources of antioxidants, such as vitamin C and carotenoids, they can
also help to counter the oxidative process of ageing.
Adults are recommended to have at least 30g of fibre daily.
Average intakes are well below recommendations, with women
managing only around 17g of dietary fibre per day. And while having
a high-fibre diet may reduce the risk of heart disease, type 2
diabetes and bowel cancer at any age, this becomes especially
relevant at this life stage when muscle tone naturally decreases and
contractions in the gut, also known as peristaltic movement, can
slow down. When waste matter becomes harder to excrete, it will
remain in the gut for longer. Therefore, consuming enough fruit and
veg can also support regular bowel movements and reduce the risk
of constipation. A good thing to remember is to keep skins on
vegetables and eat as wide a variety of colours of vegetables and
fruit as possible each day.

Other key sources of dietary fibre are:

∗ Wholegrain and high-fibre varieties of starchy carbohydrates, such

as wholegrain bread, wholewheat pasta, potatoes with skins on
and high-fibre breakfast cereals
∗ Beans and pulses
∗ Nuts and seeds
As we age, our sense of taste, smell and strength of appetite can
change. There is also a change in the number of digestive enzymes
we produce, and therefore breaking down food and absorbing the
nutrients from our food effectively can be harder.
Eating little and often and adding herbs and spices to your meals
can increase the appeal, but it can also help with stimulating the right
digestive juices to absorb food. For example, black pepper, ginger
and fennel seeds can promote the production of salivary and
digestive enzymes, whereas turmeric, cinnamon and fenugreek can
help stabilise blood glucose levels after eating. Rosemary and
turmeric have been used traditionally by those suffering inflammatory
conditions and sage to support memory and brain function.
Experiment with textures of food as well so that the jaw can chew.
Chewing stimulates the release of saliva and therefore the
production of salivary enzymes for breaking down food.

Protein
Healthy consumption of protein is also important. After the age of
around 30, we lose an average of 3–5 per cent of muscle every
decade, but at over 60 years of age, this rate increases. Protein is a
vital building block for healthy muscle generation and bone health,
making up a major part of the mass and volume, and creating a
meshwork of fibres that lay the foundation for growth – think of
protein as the scaffolding on which calcium and phosphorous then
form bone around.
Protein sources also provide a good supply of antioxidants and
amino acids, some of which increase cognition and improve heart
rate. Some amino acids – including NAC, acetyl-L-Carnitine, taurine,
methionine and cysteine – are also thought to have a positive impact
on protecting against degenerative diseases, including type 2
diabetes and Alzheimer’s, and even prematurely greying hair and
hair loss.
However, as our bodies age, we become less efficient at
processing protein. So it is recommended to increase your protein
intake by 50 per cent after the age of 50, which means an average of
82g for women and 97g for men. The best way of getting this is
through your diet, but reduced appetite can make this more
challenging than at other age stages. Therefore, supplementing with
a quality protein powder can be beneficial.

The importance of hydration

Water is vital for digestion, nutrient absorption, joint lubrication and
temperature regulation. Not drinking enough water is common in
older adults but it can contribute to several health problems,
including increased risk of falls, constipation, urinary tract infections
and cognitive impairment. Water and warm drinks such as herbal tea
are obviously key, but also consuming hydrating foods, such as
soups, fruits and vegetables can help to prevent dehydration, as well
as ultimately supporting overall health and wellbeing.

Supplements for middle years to wiser years

As outlined in Part One, I am always an advocate for natural

supplements because of their superior absorption, but I feel
particularly strongly about championing the natural method of
supplementation at this life stage when digestion can be poorer. The
body’s ability to absorb and utilise these natural nutrients is well
documented and can make the difference to this age group being
able to absorb the benefits or not.

A good quality multi-nutrient: As with all life stages, I recommend

a good-quality, natural multi-nutrient tailored to suit this life stage,
with at least 10mcg of vitamin D and 120mg of calcium.

Iron: Women up to the age of 50 years old continue to require more

iron compared to men and older women. Iron is important for the
development of red blood cells to help carry oxygen around the body
but it is also essential for the immune system and the production of
energy. Over a quarter of women aged 50 and below are estimated
to have inadequate iron intakes and so the risk of iron deficiency
anaemia is a little greater. Look for this as part of your multinutrient
or take separately.

Omega 3 oils: Oestrogen is a cardio-protectant and therefore when

oestrogen levels reduce as women get close to the menopause, our
vulnerability to developing heart disease can increase with it (1 in 11
women die from heart disease). Omega 3 fatty acids are known to
benefit cardiovascular as well as brain health for both men and
women.
More recent research has also been looking at the role that these
beneficial oils can have on other age-related conditions too,
including rheumatoid arthritis and dementia. So, consciously
including these in your diet at this life stage, through food and
supplements, is very beneficial. A healthy diet should include at least
one portion (140g cooked weight) of oily fish a week, but there are
concerns about toxic metal pollution in these oilier fish, so it is
recommended to eat no more than two portions per week.
Vitamin D: The body’s ability to manufacture vitamin D3 from
exposure to sunlight declines once we pass our sixties. At 70 years
old, we produce only 25 per cent of the vitamin D made by a 20-
year-old. Weight, sunscreen and high levels of atmospheric pollution
can lower the generation of vitamin D from sunshine and food, but
the greatest challenge for many at this life stage is getting sufficient
time outside.
In 2021, researcher Sneha Baxi Srivastava suggested that
exposure to sunlight for 5–15 minutes without sunscreen between
the hours of 10am and 3pm during the spring, summer and autumn
would be sufficient to improve vitamin D status. Getting out during
daylight hours is great not only for vitamin D but also mood.
Vitamin D helps our bodies to absorb calcium (in the gut, which
sends it to the bloodstream) and to regulate blood levels of calcium
and phosphorus (which are needed to build bone, as I mentioned
above). Vitamin D deficiency has been shown to increase the risk of
fall and fracture in our older years, so for older people in particular, it
is important to get levels checked annually, ideally in the autumn or
winter.

Calcium: The rate at which we build and repair bone reduces as we

age. This process of build and repair determines our bone density
(how much bone mineral there is in the tissues in your bones).
Therefore, loss of bone density is both natural and common as we
get older, but we can control the rate at which this happens and
therefore the risk of conditions such as osteoporosis. Calcium is a
fundamental mineral for retaining this bone density and therefore it is
key that we incorporate it into our diets as well as our supplement
regimes. Oestrogen has a protective function over the rate at which
bone is broken down and therefore women in the post-menopausal
stage of life are at a higher risk of developing osteoporosis.
Calcium is also a key mineral for keeping a regular heartbeat, the
healthy clotting of our blood, the contraction of all muscles in the
body, the strength of our teeth, as well as for the way our brain
chemicals are released.
 Because of the fundamental relationship calcium has with a well-
functioning heart, the body works very hard to ensure that there is
enough circulating in the system to be used. If it detects that there is
a deficiency in supply, it will turn to the bones to correct the levels
(over 99 per cent of calcium is there), robbing from the bones to feed
the cardiovascular system. Calcium also serves as a protectant
against high blood pressure and studies have shown its beneficial
role in the reduced risk of colon cancer too. So, in short, calcium is
vital at this life stage!
Although calcium is the mineral needed in the highest quantity,
health is far from all about calcium. Rather calcium cannot do its job
without the help of other nutrients, especially when it comes to the
process of bone formation. These include magnesium, phosphorus,
vitamin D and potassium, as well as manganese, copper, boron,
iron, zinc, vitamin A, vitamin K, vitamin C and the B vitamins.
Therefore, I always recommend taking calcium as part of a multi-
nutrient or a formulation specifically designed with these nutrients to
support bone health, alongside the foundation of a strong,
wholesome diet (see food sources below).
Milk, cheese and yoghurt are often thought of as the richest
sources of calcium, but other sources include fish with edible bones
(such as anchovies, salmon and sardines), green leafy vegetables
like kale (ounce for ounce, kale is richer in calcium than milk
products). Soy beans, sesame seeds (and tahini paste) are excellent
sources too. The additional benefit of these plant-based sources is
that they also contain other minerals, including zinc, magnesium,
vitamin K, vitamin A, vitamin C, vitamin B12 and phosphorous.
Phytates found in foods such as unleavened wheat in breads,
some nuts and seeds, tannins found in tea and coffee, and oxalates
found in raw spinach, cauliflower and rhubarb can bind to calcium
and other minerals, leaving less for the body to use. To reduce this,
avoid drinking tea and coffee within 30 minutes of eating and taking
supplements, soak nuts and seeds for around 2 hours prior to
consumption to reduce the phytate content and cook oxalate-rich
foods.
 CALCIUM SUPPLEMENTS

Calcium is readily prescribed to and taken by men and women (especially post-
menopausal women) at this stage of life. However, as with all nutrients, there is a vast
difference between the calcium you find in food and that in synthetic supplements – the
latter being much harder for the body to absorb and use. This can lead to a build-up of
calcium and some studies have shown that this can have a detrimental effect on
health.
Calcium deposits can also find themselves in the pineal gland responsible for
producing melatonin, which may disrupt sleep patterns.
When you get calcium through your diet, you’re taking it in small amounts spread
throughout the day, along with other food sources and nutrients, which helps you
absorb the nutrient. However, supplementation with synthetic calcium is often at a high
dose, without the necessary nutrients to suport absorption, including vitamin K and
magnesium. Most people can get most of their calcium supply through their diet by
consciously building calcium-rich foods into their daily regime. Supplements can be
beneficial in building on this foundation, but the source of calcium you take is key here.
High doses (above 1,200mg) of calcium can inhibit the absorption of zinc, so this is
another reason to stay away from high dose synthetic forms of calcium. In my opinion,
natural forms of calcium extracted from food sources are significantly better for your
bones and overall wellbeing.
Most people can achieve the NRV of calcium for adults over 51 years old through a
conscious diet and a supplement containing around 150mg of natural sourced calcium.

B vitamins: B vitamins have a range of important functions in the

body, including contributing to healthy red blood cells, releasing
energy from the foods we eat, normal nerve function and vision,
healthy skin, cognitive wellbeing and reducing tiredness. B12
specially provides the myelin sheaths that protect our nerves in the
brain and spinal cord from damage. However, studies have shown
that many of us are deficient in vitamin B12.
One reason for this widespread deficiency at this stage of life is
that many of us lose a protein called intrinsic factor when we age,
which transports vitamin B12 from the intestines into the
bloodstream. Natural, Food-Grown® supplement forms of vitamin
B12 provide more useable forms of B12.

Food sources include:

∗ Folate/folic acid: some green vegetables – like broccoli,
cabbage, spring greens and peas – and fortified grains
∗ Vitamin B6: wheatgerm, oatmeal and wholegrain rice, eggs,
poultry, fish, soybeans and milk
∗ Vitamin B12: fish, such as sardines and tuna, clams, beef, liver
and kidney, eggs, dairy, fortified breakfast cereals and other
fortified foods, such as soya drink

Your daily multi-nutrient will provide B vitamins, but there are some
circumstances in which extra B vitamins are recommended, such as
when following a vegan or vegetarian diet or during times of stress.

MEDICATION

Protein pump inhibitors are a group of medicines used to treat conditions such as
reflux, by reducing the production of acidity in the stomach. However, this mechanism
also reduces the absorption of vitamin B12 and minerals such as zinc and magnesium
from food. Several studies have shown that statin medication reduces the tissue stores
of Coenzyme Q10, a key compound used by the body for muscle contractions and
energy production, and that taking additional Coenzyme Q10 can reduce the side
effects of taking statins, such as muscle weakness, fatigue and inflammation.

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PART THREE
Supplements for Common
Complaints
INTRODUCTION
In this section I will discuss the health issues I am asked about most
often, where supplementation with natural, Food-Grown® vitamins
and minerals can be very beneficial.
I know that starting to take supplements can feel daunting. The
key here is to go slowly and begin simply. Don’t be tempted to think
more means more; the body is too sophisticated for this and often it
needs a mere tweak to return to balance. It will simply eliminate what
it doesn’t need – a waste of money and, on behalf of your body, a
waste of effort to process things it doesn’t want. It is far better to
invest in one or two good-quality supplements, rather than a raft of
synthetic ones that may have limited bioavailability. This way you can
sense what is working for your body and what isn’t and, if you want
to, build from there.
What our bodies do need, however, is for us to be consistent and
committed. With consistent supplementation, you can usually expect
to begin seeing results in six to eight weeks. You may wish to keep a
diary in note form to track your symptoms and any flare-ups,
alongside the presence of other things you know to be a factor. Take
supplements at a time of the day that you are most likely to
remember. For many, this is at breakfast (but take at least 30
minutes away from tea or coffee). Keep them out of direct sunlight
and away from heat but do try to find somewhere that is in eye view,
which will help you to remember them. I keep mine on the shelf by
the mugs in my kitchen, with magnesium, which I take for a good
night’s sleep, next to my bed. Think about your routines – what can
you use as a reminder to ensure you are taking supplements
consistently?
 As I have been saying throughout, however, good health is not
simply about supplementing our diet – as supportive as it may be.
This section of the book focuses on the foundational principles of a
healthy diet set out in Part One (see here–here) which are of
particular importance when managing a specific health concern. It is
worth revisiting these principles often, as they really are the
foundation on which all else rests.
Whatever health area you would like to address, it is important to
always appreciate and respect how interconnected our bodies’
systems are. Hormonal issues may be driving tiredness or skin
conditions; osteoporosis may also be connected to digestive health;
the brain–gut axis is a powerful but often overlooked connection.
Therefore I have made recommendations not just on nutrition and
supplements, but also on lifestyle factors, such as breathwork, stress
management and sleep.
 There are many, many supplements on the market and I know
how confusing this can be. Rather than overloading you with
information, I have focused on the ones that I have seen to be the
most effective. You will see that I always recommend a multi-nutrient
and usually omega 3 as a starting point. Look for a multi-nutrient that
is formulated to support someone in your time of life. If a product
seems to be all bells and whistles, or makes a long list of claims, it
may well be too good to be true. I always recommend
straightforward, good-quality, natural supplements over highly
processed synthetic but heavily marketed products.
If you feel you need further support, or personalised advice
specific to you own health issue, it might well be helpful to work with
a nutritional therapist or naturopath. Some health brands, including
my own Wild Nutrition, offer phone or online support to help you
make the right choices. For some health issues, I have suggested
tests to provide more information on what the body is not receiving in
sufficient amounts or to identify an area of intolerance or imbalance.
For example, a food intolerance test for digestive health or a
hormonal panel for hormonal challenges. There seems to have been
an explosion of tests you can order online now. However, they can
be expensive and you want to make sure that it is right for you and of
good quality. This is another area in which I advise seeking the
support of a nutritional therapist or naturopath, who will be able to
help ensure you find out what you want to know.
SKIN HEALTH
The skin is our largest organ and so often it can provide a window to
what is going on inside us, physically, emotionally and mentally.
Imbalances that we may not know are occurring often make
themselves known in this way, so although it can be unpleasant and
even upsetting for some to suffer skin complaints, they provide an
opportunity and a reminder to look more closely at our overall health
and nutritional balance.
It might not be the first thing we think of, but recent research is
increasingly outlining a connection between the gut, brain and skin
(known as the brain–gut–skin axis). It suggests that stress impacts
the amount and diversity of beneficial bacteria in our gut, as well as
the permeability of the clever and selective gut membrane, which
serves as an interface between inflammatory chemicals produced in
the gut and the rest of the body. When we are lacking beneficial
bacteria or the gut membrane is compromised, inflammation in the
body can result, which may often show itself in skin complaints.
Good skin hygiene is important but it is not often the sole solution
and we must be careful of going too far and stripping skin of its
natural oils and thereby its means of protection and repair. Topical
products containing natural ingredients such as herbs and beneficial
bacteria are often best. When antibiotic medication is prescribed, this
too can impact the health of beneficial bacteria in the gut, so paying
special attention to this when on a course of antibiotics is always
recommended.
Skin, as with hair, is often an indicator of wellbeing. Skin and hair
follicle cells are usually generated at rapid speed, but this requires a
constant supply of nutrients and is seen as a periphery need by the
body. So, if the necessary nutrients are in short supply, it is often the
skin and hair that suffer, while resources are diverted to other more
essential functions, such as the production of bone marrow. This can
be why during times of stress, when nutrient demand is high, the
quality of our hair, skin or nails can be affected.
So, as with all conditions, healing from skin conditions is both an
inside and outside job. I hope the information in this section offers
you support for both.

Acne
There are two types of acne: acne rosacea and acne vulgaris. Acne
rosacea is mainly superficial and found on the face, where many of
the sebaceous glands are, whereas acne vulgaris is more
widespread, chronic and affects the chest and back as well as the
face and neck.
Causes for both forms can be many and unclear, but it is often
down to hormonal changes and usually begins in puberty, although it
can also develop in adulthood and later stages of hormonal change,
such as perimenopause. These hormonal shifts can increase the
secretion of the sebaceous glands, creating blocked pores and, in
the case of acne vulgaris, infections. For girls and women, there is a
link between acne, overproduction of testosterone and a hormonal
condition called polycystic ovary syndrome (see here for more on
this).
Some dietary and lifestyle factors can also contribute, including
smoking, exposure to pollutants such as dioxins, dairy or a diet high
in sugar or carbohydrates. It may also be triggered by stress. Food
allergies or sensitivities can cause or aggravate skin conditions, so
for some people this is worth exploring.

Eczema
Also known as atopic dermatitis, eczema causes inflammation on the
skin, dryness and itching. It’s particularly common in infants but can
occur at any stage of life. If eczema becomes advanced, the bacteria
staphylococcus aureus can develop and colonise on the skin
surface, causing the area to be raised, weeping and sore. This
increases inflammation and can be resistant to steroid treatment.
Staphylococcus aureus is thought to thrive in skin cells that are
low in fatty acids and therefore easier for the bacteria to adhere to.
This could be why a deficiency in essential fatty acids (EFAs) seems
to contribute to the development of eczema and why, therefore,
increasing EFAs through supplementation and diet can be so
beneficial.
As previously discussed, skin conditions are so often a reflection
of what is happening in the gut. Studies have found a link between
compromised digestion and eczema, while more recent research has
shown that modulating the balance of bacteria in the gut through
changes in diet and supplementation with probiotics and prebiotics
(see here) can have a positive effect, which is likely due to the
immune system’s control of inflammation via the gut (Rusu et al.,
2019). Food allergies are a common trigger too and this is worth
exploring with a nutritional therapist if the lifestyle and diet changes
below don’t make any difference.

Psoriasis
Psoriasis is an inflammatory disease where new skin cells are
produced at a rate around ten times faster than normal. This causes
a build-up of skin cells on the skin surface and results in the
formation of raised red patches covered with dead cells. It can affect
the nails too, pitting and thickening the nails, as well as a form of
arthritis known as psoriatic arthropathy.
Psoriasis has been linked with abnormalities in the processing of
essential fatty acids. Omega 3 fatty acids (such as EPA and DHA in
oily fish) have been shown to dampen down the inflammation
associated with psoriasis and decrease the associated itching.
Studies have found a link between compromised digestion and
psoriasis, and research has shown benefits from using diet and
supplementation with probiotics and prebiotics to positively affect the
balance of bacteria in the gut, as the gut plays a big part in the
immune system, which controls inflammation. As a result of poor
digestive health and leaky gut (see here for more on this), sufferers
commonly experience food sensitivities to foods that are high in
saturated fats, red and processed meats, dairy products (including
cheese), eggs, gluten and refined sugars. Avoiding these foods for a
period of time may be necessary to rebalance digestive function and
moderate the immune system.
We also know that the skin houses its own immune system via
bacteria that populates the skin. In the past, it was thought that the
best route to a clean and healthy skin was to sanitise it. However,
increasingly, the science is showing us that what we need to do is
quite the opposite and topical treatments should support the
beneficial bacteria that reside on the skin to control inflammation.
Although they often provide temporary and quick relief to surface
symptoms such as itching, many topical medications can override
this natural immunity and so I recommend using them sparingly
while also adopting dietary and lifestyle interventions here. Consider
using body products with natural ingredients too.

Lifestyle and diet to support skin health

To address skin concerns and to nourish our skin from the inside out,
these are the fundamentals to bear in mind.

∗ Reduce refined or processed foods. They tend to be lower in

quality protein and nutrients such as B vitamins, chromium or
magnesium, but they also affect the balance of bacteria in the gut,
which can both contribute to and exacerbate symptoms.
∗ Exposing the skin to sunshine for 15 minutes a day safely, and
before the midday sun where possible, will improve vitamin D
levels and has been shown to benefit to skin conditions.
∗ As there is a link between many skin conditions and stress, it may
be helpful to build relaxation techniques into your everyday life,
 such as breathwork exercises or simply taking a walk in a natural
environment.
∗ Regular exercise will encourage the lymphatic system’s clearance
of waste products. Washing afterwards with natural antibacterial
agents such as lavender can also be helpful. Natural washes and
shampoos containing calendula or silica can be calming and
healing for irritated skin or scalp.
∗ Drinking five to six glasses of water per day, cold or warm, will
promote the clearance of waste products through the liver and
kidneys. Celery juices contain psoralen, a compound that has been
shown to be especially beneficial in the treatment of psoriasis.
∗ Build in foods rich in fibre and the minerals zinc and selenium,
such as green vegetables, pumpkin, sunflower and sesame seeds
and wholegrains. Zinc deficiency has been associated with
increased susceptibility to acne but also hormonal imbalances,
which may also be at the root of skin issues.
∗ Increase your intake of foods rich in natural carotenes, found in
vegetables coloured yellow, orange and red, as well as green,
leafy vegetables – carrots, spinach, lettuce, tomatoes, sweet
potatoes, broccoli and winter squash. A key member of the
carotenoid family, beta-carotene is converted into vitamin A.
Vitamin A deficiency has been associated with a greater
susceptibility to acne. These foods also contain vitamin C, which
helps to form collagen and improve skin elasticity and connective
tissue for scar healing.
∗ Eat more foods that feed the growth of helpful bacteria in the gut
as well as improve gut motility and the removal of waste from the
gut. These foods are known as prebiotics. Good sources are
fermented foods such as sauerkraut or kimchi, as well as chicory,
artichokes, garlic, oats, leeks, apples and pears.
∗ Healthy fats from nuts, seeds and oily fish provide essential fats to
reduce inflammation and encourage tissue healing.
∗ Eat a source of protein with every meal. This is an important
source of amino acids for building collagen needed to support skin
repair. If you are vegan or vegetarian, consider taking a vegan
protein powder that includes lysine, an amino acid that is not as
available in vegan dietary sources.

Supplements

Natural multi-nutrient for your age stage that contains natural

vitamin E and beta-carotene.

Natural zinc – 10mg. Zinc supplementation has been shown to be

as effective as oral antibiotics for acne.

Omega 3 fatty acids – 1g per day.

Broad-spectrum probiotic to include lactobacillus and

bifidobacterium strains. Take for three months, assess your
symptoms and if improvement is still needed, start another three
month course. Continue in this way. For eczema especially.

Evening primrose oil – 3g for three months. This contains GLA

which can moisturise the skin from the inside out, important for the
formation of healthy skin cell membranes, and which reduces itching
and dryness in those with EFA deficiency.
 Testing
Iron deficiency and thyroid conditions can be at the root of hair
loss and some skin conditions. Food allergies and sensitivities
may also be causing and exacerbating symptoms (dairy is a
common one). There are plenty of tests available, some of which
are more comprehensive and accurate than others. I recommend
exploring this with the support of a nutritional therapist or
naturopath.
A HEALTHY MIND
In the last ten years, there has been a significant amount of research
to determine the link between mind and body, and it is now clear that
there is no divide. We now know for sure that our physical health
affects our mental health and our mental health affects our physical
wellbeing. We will all have witnessed this interconnectedness during
inevitable periods of stress, for example – not only does our appetite
change, our sleep patterns are disrupted and our mood can change,
but we may also experience digestive changes, heart palpitations or
headaches.
We are one mind-body and our thoughts and emotions are not
contained in our head, they are experienced throughout our body.
Nutritional medicine has made substantial progress in exploring the
link between mental and physical health and specifically the role that
diet and lifestyle can play in supporting our mental wellbeing.
When we don’t eat enough nutrient-rich food, it affects our energy,
mood and brain function. This is because we may not be getting the
right nutrients and components that we need to make the brain
chemicals which make us feel good, such as serotonin, a messenger
chemical in the brain which improves mood. Serotonin is made from
tryptophan, which we get from the protein in our diet. If we are eating
erratically or diets high in processed foods, stimulants and sugar, we
may also be ingesting chemicals that interfere with our brain
chemistry, as well as causing our bodies to produce stress hormones
which can make our mood feel less stable.
So, with all this in mind, balancing the wellbeing of our mind is
about balancing the whole body, inside and out, caring for the
internal workings with good food and supplementation but also the
environment and lifestyle choices that we make each day through
the way we move, sleep and think. I hope that the advice in the
following pages will give you helpful tips to balance all of these so
that you can support your brilliant mind.
Stress and anxiety
Stress and anxiety are not simply in the mind or in the body, they are
whole body experiences and can affect every system. For some,
symptoms of stress are invisible but for others, it can start to look
more like health niggles, such as skin issues, change to digestion,
low energy, trouble sleeping, difficulties regulating mood and, in
women, changes to how we menstruate.
Importantly, stress also speeds up the body’s use and therefore
demand for magnesium, vitamin B5 and calcium. It also reduces how
efficiently we generate white blood cells (our first line of defence
against infection). The production of white blood cells is influenced
by our zinc intake, so adding in zinc-rich foods and supplementation
can also be helpful. If the body isn’t receiving what it needs from
food or through supplementation it will start to pull stores from our
body tissues; in the long term, this can result in chronic deficiency of
important minerals such as calcium and an increased risk of
osteoporosis. Stress may also reduce our production of stomach
acid and enzymes made within the digestive system needed to break
down our food.
According to the 2018 Mental Health Foundation survey, 74 per
cent of UK citizens experienced a level of stress in the past year
which left them feeling overwhelmed or unable to cope. This extreme
stress manifested as anxiety and depression, affecting eating habits
and causing an increase in drinking and smoking. Alarmingly, 49 per
cent of 18–24-year-olds felt that comparing themselves to others via
social media was a substantial source of stress, higher than in any of
the older age groups.
There are times in life when stress is unavoidable. However,
sometimes being stressed becomes a default mode of thinking and
behaving. Busyness and stress can be addictive. So, the first thing to
do is to identify the main sources of stress in your life, or things that
have a negative effect on how you feel, and then explore ways to
help you change their impact as much as you can, or ways to feel
more supported to do so.
 If you are trying to recover and rebalance your energy, then sleep
and rest are the priority, so be mindful of not overfilling your life with
activities and social outings. Be selective about when you go out and
most evenings after work, go home, eat, relax and go to bed! And
most of all, try not to feel guilty about that. For some of us, this can
be the hardest one to implement. We are living in an era where
‘doing’ is valued more than ‘being’ and this is having a detrimental
effect on our mental and physical health. Finding time to rest and
simply ‘be’ will bring about more productivity in the long run. Set
aside regular time to do something that you love and that makes you
feel good, or try to find a hobby, and don’t feel guilty for spending
time on yourself. Laughter is highly stress-relieving. Surround
yourself with the people that make you smile.
Eating to support most areas of health involves eating only – or
mainly – whole, unrefined, unprocessed foods that are nutrient-rich.
This is no different for the systems in our bodies which manage
stress, called the endocrine system, (specifically the adrenal glands
that manage our fight-or-flight hormones) and our nervous system.
They need plenty of protein, essential fats, slow-releasing
carbohydrates, vitamins, minerals and antioxidants to remain in full
health, and especially when they are fatigued or being over-
stimulated.

Low mood and depression

Our mood can be affected by many things – hormones, stress,
sleep, life worries and experiences such as grief or divorce. A
change of mood can happen for us all, but a low mood over an
extended period of time may mean that you are experiencing mild
depression.
Sometimes it’s hard to pinpoint what it is that is making us feel
down. Many people have periods of depression in their life. In fact, I
would go as far as to say that it is quite normal. We are fearful of low
mood in the West because we associate it with something being
wrong, but in some cultures these periods are seen as times of
needed reflection and an enforced slowing down, a sign that there is
something that needs to be processed or felt through. Our lives are
often so busy that we may not give ourselves the time that we need
to process everything that we feel. These episodes are not always
comfortable and need nurturing and support, from those around us
but also ourselves. Quiet restorative time is a far cry from laziness.
In fact, plotting rejuvenation into your weekly diary is beneficial
overall because people tend to make better decisions with a clearer,
calmer head.

Some of the signs of depression are below and you will see that they
share similarities to stress or exhaustion, both of which can also
impact mood, and may be the root cause in some cases:

∗ Crying and a feeling of inexplicable sadness

∗ Tiredness and general apathy
∗ Agitation
∗ Nervousness and anxiety
∗ Headaches
∗ Difficulty concentrating
∗ Loss of self-esteem and lack of confidence
∗ Change to libido
∗ Loss of interest in activities you used to enjoy
∗ Change to sleep patterns
∗ Change to appetite

Seasonal affective disorder (SAD) is a form of depression brought on

by a change of season into one where there is less light. This is in
part because we have less sunlight to stimulate the production of
vitamin D and the brain chemical serotonin. The autumn and winter
months, when the days are shorter, were traditionally the slower and
more reflective times of the year. However, these days, the pace of
life rarely abates, leaving very little time for rest and reflection.
Researchers have identified that consistently raised levels of
inflammation in the body can cause a lack of energy, sleep
disturbances, changes in mood and depressive episodes. Following
a nutritional programme tailored to you, that includes an anti-
inflammatory and gut-supporting dietary and supplement protocol,
can be very supportive.

Tiredness and fatigue

With our busy modern lives, ‘feeling tired’ can be commonplace and
although occasional tiredness is part of living (usually explained by a
poor night’s sleep or a bout of excess demand, such as exercise),
tiredness on a regular, almost daily basis for an extended period is a
sign that your body is finding it hard to keep up with demand. This
may be linked to stress, overwork, mild depression and a lack of
exercise, as well as a poor diet and linked nutritional deficiencies.
However, for some there may also be a medical cause at the root of
the tiredness, such as an underactive thyroid, illness or an immune
condition, as examples, and so if it is persistent, I always
recommend seeking advice from your doctor.
It might seem almost too simple, but feeling tired can be
exacerbated or even partly caused by poor hydration. Mild
dehydration can reduce energy and focus by 30 per cent. We are
often unaware that we are mildly hydrated (by the time we are thirsty
we are on the next stage of dehydration), not least because we use
more water when we are busy and lifestyle factors such exercise,
drinking caffeine and alcohol can increase this need ever more.
For energy production, we rely on the efficiency of our
mitochondria powerhouses (think of them as factory sites for energy
production) in each of our cells, which play a fundamental role in
optimising available energy as we go about our day. Certain
nutrients and enzymes play a huge role in mitochondrial health, and
so looking at the food we eat is a very good place to start.
The key nutrients directly required for energy production are
vitamin B12, magnesium and iron, but a raft of other nutrients
support this process, including vitamin D, calcium and the rest of the
B vitamin family, such as vitamin B5. A diet of lean protein, fresh
vegetables and unrefined complex carbohydrates such as
wholegrains or wholewheat will be rich in the nutrients and amino
acids needed to support healthy energy levels.

Difficulty sleeping
Many people will experience a time in their life when their sleep is
disrupted – I remember all too clearly how sleep becomes the holy
grail as a new parent. It is a foundation of daily wellbeing and
research has shown that when we don’t get enough of it, of the right
quality and at the right time, it can affect our mental and physical
wellbeing, from cardiovascular disease and diabetes to depression
and fertility.
Unfortunately, certain life stages, such as puberty, pregnancy and
perimenopause or menopause, can impact our sleep, as can high
stress levels or a change in environment. Seasonal change can also
vary our sleep, with reduced exposure to sunlight affecting the
production of melatonin.
The hormone melatonin plays a major role in our sleeping and
waking cycles and its production is controlled by exposure to light.
This means as it starts to get dark in the evening (or we are exposed
to less light) melatonin secretion rises to assist us in feeling tired,
eventually helping us to fall asleep. Conversely, in the morning when
we wake up, exposure to light shuts melatonin production down so
that we can stop feeling sleepy and get out of bed.
One of the most common symptoms associated with melatonin
deficiency is not feeling sleepy enough to wind down and go to bed.
Modern living, diet and low levels of certain nutrients can all
influence how well we are able to produce melatonin when we need
it. Even if you do not have issues around sleep, melatonin plays
other significant roles in the following areas of health:

∗ The timing and release of female reproductive hormones –

particularly ovulation
∗ The rate of internal ageing
∗ Disease development
∗ How we experience jetlag
∗ Low levels are linked to mood disorders and depression

Melatonin is synthesised in the body from another hormone (or

neurotransmitter) called serotonin – often best known as the ‘happy
hormone’. If we go further back along the human biochemical
pathway, we require minerals such as iron and B vitamins to turn
serotonin into melatonin. Therefore, it’s helpful to include these
nutrients in your diet as they assist with how you should naturally
feel before bed.
The average adult sleeps between six and eight hours per night.
In the past, the focus has been on the length of time asleep as an
indicator of a ‘good night’s sleep’; however, more recent theories
support quality rather than quantity, with six hours of deep,
restorative sleep being preferable to eight lower quality hours.
Furthermore, research published in the Sleep Health Journal has
also shown that the hours of 10.45pm to 6.45am are the optimum
times of sleep. Sleep architecture can change with age too, and over
the age of 70 we may need only five good-quality hours’ sleep. It is
thought that over the age of 70, we naturally spend more time in the
shallower stages of sleep rather than the deeper sleep stages and
therefore it is not uncommon or wrong to wake several times in the
night at this age.
The benchmark of whether we have had enough or good enough
sleep across any age is whether we feel energised and refreshed the
following day. If you regularly have trouble sleeping and rarely feel
refreshed after a night’s sleep, then you may be experiencing
insomnia, which is defined as an extended period of trouble falling
asleep, staying asleep or getting good-quality sleep. This is an often
complex issue that requires specific, holistic support, and a report by
the Mental Health Foundation found that one third of people in the
UK will experience it at some point. The recommendations below
can help with insomnia, as well as shorter periods of disturbed sleep.
You may have heard the common sleep advice that the hours you
are asleep before midnight are worth double those afterwards. This
has not been scientifically proven (although many people do feel
better opting for this routine) but what is scientifically understood is
that the first third of our sleep is the most restorative. To best support
this ‘first third’, experts recommend reducing pre-sleep stress as
much as we can. In addition, keep to a regular sleep/wake cycle,
even at the weekends. This has been shown to get the circadian
rhythms into a more predictable pattern.

Cut out the blue light before bed

Light of any kind affects the rise of melatonin, but research shows
that blue light emitted from the screens of devices such as
computers, laptops, smartphones, tablets and televisions has the
most negative impact.
You can protect yourself from blue light by either avoiding those
devices (which is not always possible) or by wearing special glasses
when looking at them. These can be purchased online and look like
regular sunglasses but will be labelled as ‘blue light blocking’. I
recommend wearing them from around 6 or 7pm for any duration of
screen use, even if it’s five minutes on your phone. Research has
shown that blue light exposure 45 minutes before going to bed can
reduce your production of melatonin by up to 82 per cent and impact
your food choices the following day (Wahl et al., 2019).

Increase your exposure to natural light

As far as is possible, it’s worth trying to mimic the way we used to
live before we had access to modern electrical light. When electrical
lighting didn’t exist (or was not as bright) people would have gone to
bed earlier and risen earlier to make the most of natural daylight.
These days, we push our waking hours late into the night because
there is no limit to the amount of light available. If you are
experiencing sleeping issues, sleep experts suggest trying to change
your body clock to fit better with natural circadian rhythms of rising
with the light and going to bed earlier – including at weekends (no
lie-in!). This can be hard for the first week, but after a while, your
body clock will come around.
It’s worth investing in blackout blinds to keep all streetlight out of
your bedroom and, as soon as your alarm goes off in the morning,
opening the curtains to allow light to flood in to suppress melatonin
production to help you wake up. During the darker winter months,
some people invest in special lamps that mimic dawn light and
progression to daylight, which can be effective for many. Increasing
your exposure to natural light during the day has been shown to
improve sleep by 80 per cent and two hours in some studies (Blume
et al., 2019).
Meditation or a practice of stillness or mindfulness
Bringing your awareness inward while meditating allows you to feel
any unprocessed feelings stored in the body, better preparing your
mind and body for rest. Staying with your feelings with total loving
awareness allows emotions to rise, digest and fall away.

Don’t use sleep as your only method to rest

Sleep and rest are important and different activities. Be selective
about when you go out and most evenings after work go home, eat,
relax and go to bed early to get eight hours’ sleep. Avoid checking
emails or making plans late into the evening. Find ways that work for
you to switch off from the stresses of the day as much as possible,
such as listening to music or taking a hot bath with essential oils or
magnesium salts. Gentle movement such as some stretching or
yoga can help to ease any tension from the day.

Balance your blood sugar

And don’t eat a heavy meal less than three hours before bed. Blood
sugar highs and lows can affect sleep and cause waking in the early
hours. Eat meals that are balanced with lean protein and
wholegrains, avoiding sugar and alcohol.

Look at your caffeine intake

Caffeine stimulates your nervous system and may stop your body
from naturally relaxing at night. Caffeine levels can stay elevated in
your blood for six to eight hours after consumption, so if you are
having problems sleeping, avoid caffeine from lunchtime.

Cat nap
Short power naps – less than 30 minutes – have been shown to be
beneficial for quality sleep. However, be mindful not to sleep too long
or too close to your normal bedtime because this has been shown to
negatively affect night-time sleep. A typical post-lunch siesta appears
to be the most popular.

Spring-clean your sleeping environment

Consider your sleeping environment and anything you might try to
make it a calming place of restoration. Minimise external noise, light
and artificial lights from devices like alarm clocks. Consider your
bedding and your pillows too, and whether it may be time for an
update to improve your comfort.
Memory
Poor memory is a common complaint, particularly due to tiredness
and stress. It can become more noticeable as we age and be
affected by hormone changes. Genetics may also play a role,
especially in more serious neurological conditions such as
Alzheimer’s, but increasingly research is showing that diet and
lifestyle can also have a significantly positive impact. (Just to be
clear, I am addressing the more lightweight issues of memory here,
but there is much that can be done through dietary and lifestyle
intervention for those experiencing more neurological conditions too.
I highly recommend working with a nutritional therapist, naturopath
or Functional Medicine practitioner to see how this may support you.)
Changes to blood sugar, through erratic eating or missed meals,
nutrient deficiencies and poor hydration can also affect our memory.
Deficiencies in vitamins such as vitamin B1 and 5, as well as
essential fatty acids which power the transport of hormones and
brain chemicals responsible for memory, can be part of the trouble
and it is well worth addressing these factors as a starting point.
Vitamin D deficiency too has been linked to memory and so adopting
the lifestyle recommendations to spend time outdoors as well as
increasing your intake of protein and vitamin D-rich foods can be
helpful.

Lifestyle and diet to support mood, energy and sleep

Diet
Here is a reminder of the key points from the foundations of a
healthy diet set out in Part One which are of particular importance
when it comes to improving energy and reducing tiredness:
Foods rich in B vitamins
B vitamins are essential for energy production and the normal
functioning of the nervous system – vitamin B5 in particular. Good
sources include wholegrains, eggs, beans and lentils, a wide range
of vegetables, fish and meats. Taking a B vitamin complex can be
very supportive.

Magnesium-rich foods
Magnesium is essential for energy production and for our adrenal
hormones and is quickly used up when we are stressed. The best
examples are nuts and seeds (especially pumpkin seeds and hemp
seeds, such as in the form of hemp protein powder), buckwheat
groats or flour (buckwheat is a seed and not related to wheat),
greens such as spinach and kale, and fish and seafood.

Vitamin C-rich foods

Another nutrient that is vital for the manufacture of adrenal
hormones. Fruits and vegetables are the best source but contrary to
popular belief, oranges do not have the highest levels. Better
sources include peppers, kale, broccoli, Brussels sprouts,
watercress and red cabbage. Go easy on the fruit, as it can be high
in sugar – no more than two pieces per day is best for most people.

Healthy fats
Healthy fats from nuts, seeds and oily fish provide essential fats to
support our mood and brain health. This is well documented in
research, but I have seen this evidenced with the women and men I
have worked with too. Aim for a source of healthy fats in at least one
meal per day.
Lean proteins
Quality proteins provide the building blocks of our brain chemicals.
Lean proteins like fish and chicken provide a complete mix of amino
acids, zinc and iron required for the building blocks of
neurotransmitters, including serotonin and dopamine. Eggs are also
rich in zinc, iron, vitamin D and vitamin B12, as well as tryptophan to
boost serotonin levels. Quinoa is rich in protein and minerals such as
magnesium and B vitamins needed to produce anti-anxiety brain
chemicals, including GABA. Use as an alternative to rice or wheat
pasta for managing anxiety and stress. If you are vegan or
vegetarian, consider taking a vegan protein powder that includes
lysine, an amino acid which is less available in vegan dietary
sources.

Look after your gut

Have you ever wondered why it is often our digestive system that
reacts to how we feel? For example, if we are nervous or anxious,
we may experience butterflies in the stomach or a change to our
bowel function such as diarrhoea or constipation. This is because a
significant part of our nervous system resides in our gut, so much so
that researchers are now calling the gut the ‘second brain’. The gut
is where over 95 per cent of serotonin is synthesised, the brain
chemical that impacts our mood if it is too low or too high. There is
also a direct communication line between the gut and the brain
called the vagus nerve.
As a result, there is a lot of scientific interest in the links between
mood and the gut microbiome (the trillions of bacteria resident in the
human colon) and studies on probiotics have shown improvement in
anxiety, mood and stress. Low levels of beneficial bacteria in the gut
have been associated with an increased addiction to stimulants.
Meta-analysis showed that probiotic intake reduced psychological
symptoms of depression, anxiety and perception of stress (Jafari, A.
et al., 2022). Eat more foods that feed the growth of helpful bacteria
in the gut, including fermented foods such as sauerkraut or kimchi,
as well as chicory, artichokes, garlic, oats, leeks, apples and pears.
Stress and anxiety must be tackled holistically, but paying
attention to a few key areas and avoiding living in ‘stress mode’ as a
default, with our fight, flight or freeze mechanism always activated.
Sleep
Melatonin is an antioxidant and influences hormones that regulate
anxiety and fear. Aim to be in bed by 11pm at the latest, even if you
tend to feel more energetic at this time than at other times of the day;
staying up past midnight or burning the candle at both ends is a
disaster for our adrenal health. Turn off any computers or tablets,
and preferably the television, at least two hours before going to bed.
The bright light that they emit can block the production of melatonin,
the hormone which regulates the sleep-wake cycle and makes us
feel sleepy at night-time. Try using dim lighting later in the evening.
It’s important to note that when melatonin is suppressed, cortisol
rises and for women, this can interfere with progesterone and, long
term, our hormonal balance.

Get regular exercise

Just like a healthy diet, exercise is vital for many aspects of our
health. It can lower levels of stress hormones such as cortisol, help
to relax tight muscles and increase our levels of endorphins –
chemicals that give us a sense of wellbeing. Walking, swimming, a
gentle jog, a dance class, or some form of yoga can be excellent
types of exercise to relieve stress. Exercising outside can be very
grounding and studies have shown that being exposed to a green
environment on a regular basis can help us to adjust our perception
of stress to something less threatening. A minimum of 10–15 minutes
a day can increase resistance to stress, but 30 minutes is ideal and
has been shown to significantly improve mood and our perception of
stress. This can also be walking, gardening or exercising outside.
It can be best to avoid more vigorous exercise such as spinning,
fast running or squash if you are going through a very stressful time
or suffer from adrenal fatigue, as these types of activities tend to
further stimulate the adrenal glands. Meditation, deep breathing,
yoga, listening to relaxing music, or hypnotherapy recordings
designed to help relaxation, may all be able to help. It gives you an
opportunity to reflect and evaluate whether what you perceive to be
a threat – emotional, physical, spiritual – is in fact something you can
address and change, or indeed, if it is a real threat at all.

Focus on creating mental ease

Protect your energy and me time by putting simple boundaries in
place. For example, aim for nights of the week where you have a
complete break from social media or phone conversations. Instead,
have a bath, practise some yoga/stretching and make a nourishing
meal. This will also support a good sleep routine. If evenings are
often about overstimulation, this will have a negative effect on the
part of the nervous system that supports our rest and digestion. It’s
vital to respect the need for not just sleep itself, but the hours before.
See here for more.
Find structure in your day and something to be grateful for. Having
a regular routine – for example around exercise – can help to
develop a positive and optimistic mindset, while keeping a gratitude
list can help us see the cracks of light. It’s very easy to say all the
things about ourselves or our life that we don’t like or wish were
better; instead, what about also making a point of thinking of three
things you do like and feel grateful for?

Supplements

Natural multi-nutrient – containing 10mcg of vitamin D, iron and

zinc. Zinc deficiency has been shown to affect the efficacy of SSRI
medication and therefore a multi-nutrient containing 5–10mg of zinc
should be considered if you are also taking SSRI antidepressants.

Natural B complex – B vitamins, magnesium and calcium are

essential for energy production, for the normal functioning of the
nervous system. Vitamin B5 is responsible for generating stress
hormones including cortisol, and research has shown there’s a link
between low folic acid, B12 and low mood.

Natural magnesium – Magnesium is essential for energy production

and the production of neurotransmitters, including dopamine and
serotonin. It is quickly used up when we are stressed. Take 80mg
per day, in the evening, to support a good night’s rest.

Omega 3 oils – Benefits have been seen from taking high dose
DHA and EPA essential fatty acids (see here), as they help good
bacteria stick to the gut wall, reduce pro-inflammatory cytokines and
improve brain function. I recommend 2g of omega 3 per day,
providing at least 1,000mg of EPA and 800mg of DHA.

Ashwagandha – Research has shown it to act in a similar way to

the naturally produced amino acid GABA (gamma aminobutyric
acid), which works as a chemical messenger to calm the nervous
system and help with feelings of stress or anxiety. Ashwagandha has
been shown to increase focus and energy. The KSM-66 organic
ashwagandha used by Wild Nutrition has had over 11 double-blind,
placebo-controlled studies that have demonstrated its ability to
reduce anxiety, depression and stress by 71.6 per cent over eight
weeks. Aim for 600mg per day.

Medicinal mushrooms – Medicinal mushrooms have traditionally

been used for millennia to support many imbalances in the body,
from cardiovascular health to supporting the immune and hormonal
systems. However, a common use of medicinal mushrooms today is
for supporting mood and stress. Reishi is one variety of mushroom
that has been well documented for this and one study showed that
reishi mushroom reduced symptoms of anxiety and mild depression
in four weeks (Matsuzaki, 2013). Doses vary on the type of reishi
mushroom and I recommend speaking with a naturopath or
nutritional therapist to get the dose that is right for you.

Broad-spectrum probiotic – Probiotics in the form of supplements

or food can be helpful in re-inoculating the gut. As more is
understood about the complexity of the human microbiome, we are
also recognising that strains of beneficial flora work best in synergy.
Look for complexes with multiple strains, such as those containing
lactobacillus, bifidobacterium and streptococcus strains. Studies
have shown improvement with 60billion CFU per day. Take for 3
months, assess your symptoms and continue if you need to.

Additional supplements for low mood and anxiety specifically:

Safr’Inside™ saffron extract – Doses of 30mg per day over six

weeks have been shown to be comparable to Fluoxetine and
Imipramine, the main pharmaceutical drugs used to treat anxiety and
depressive syndromes.

5HTP – 5 hydroxytryptophan is a compound made by the body to

build tryptophan and therefore serotonin. It is available to take in
supplement form too and doses of 150–300mg a day in total (split
into three doses) can be effective within 3 months.

St John’s Wort – This has been shown to be effective at treating

mild to moderate depression and anxiety. Look for a product that
contains around 900mcg of hypericin. It can interfere with some
medications, though, so do consult your GP before taking it.

Additional supplements to aid sleep:

Valerian root – 500mg before bed has been shown to improve the
speed at which you fall asleep and how long you stay asleep.

L-theanine – can improve relaxation and sleep. Take 100–200mg

before bed.

Lavender – A powerful herb with many health benefits, lavender can

have a calming and sedentary effect to improve sleep. Take 80–160
mg containing 25–46 per cent linalool, a compound extracted from
the plant.

Vitamin D – helps to regulate melatonin and serotonin and

deficiency has been associated with poor sleep quality. Make sure it
is included in your multi-nutrient or take as an additional supplement.
It may be worth checking your vitamin D status with your GP too.

Testing
See the box on iron deficiency anaemia here, as this can be an
underlying cause of fatigue. Too much iron is neither necessary
nor beneficial and so it is a good idea to know for sure if you need
to supplement iron over and above your diet and a multi-nutrient.
You may want to consider getting tested for vitamin 12, folate and
Vitamin D. These can be tested through your GP surgery or via a
private laboratory.
If issues persist you may wish to check for food sensitivities.
Gluten sensitivity can not only reduce absorption of nutrients from
the diet but also increase the inflammatory process.

IRON DEFICIENCY: ANAEMIA

Red blood cells transport oxygen from your lungs to the different tissues around your
body. There, they swap the oxygen for carbon dioxide. Anaemia is when your blood is
low in red blood cells (from heavy blood loss, for example). Symptoms such as
extreme fatigue are the result of a lack of oxygen as well as a build-up of carbon
dioxide.
Iron deficiency anaemia is due to a nutrient deficiency in iron. It is not uncommon to
experience iron deficiency anaemia post-birth or if you have heavy menstrual bleeding.
A blood test from your doctor will be able to confirm this. If you are found to be deficient
in iron, you’ll need to take an additional natural iron supplement (see here for
information about the different sources of iron), alongside a good multi-nutrient or B
complex that contains vitamin B12 and folic acid, which are also needed for healthy red
blood cell production.
BODY HEALTH
In orthodox medicine, we often isolate areas of the body or
conditions, as though a health issue is confined to one area alone.
You might go and see a rheumatologist for an inflammatory condition
such as osteoarthritis, for example, but what if your symptoms were
being driven by the long period of stress you are experiencing at
work, or unaddressed irritable bowel syndrome?
The truth is that not one system in our body works in isolation,
and that to support whole health, we need to address the body and
mind as a macrocosm, a living, breathing network of systems that all
relate to one another. So, when we address joint pain or cholesterol,
we must look to see if there are any contributing imbalances
elsewhere in the body. We must also explore factors outside of the
body, such as how much and well we move, the foods we cook and
eat, supplements that we take and our current frame of mind.

Digestion
A properly functioning digestive system is critical to good health. In
fact, problems with the gastrointestinal (GI) tract can cause more
than just stomach ache or diarrhoea. GI issues may underlie several
other chronic health problems that seem unrelated to digestive
health, including autoimmune diseases such as rheumatoid arthritis
and type 1 diabetes, skin problems such as eczema and acne
rosacea, and heart disease (to name just a few).
The gut is also known as the ‘second brain’ because it has many
of the neurotransmitters also found in the brain. This explains the
idea of having ‘butterflies in your tummy’ or a ‘gut instinct’ and further
explains the link between emotions and gut function.
There are a number of causes of digestive imbalance and natural
remedies that can support a return to healthy digestive function.
However, it is important not to overlook other factors, such as stress.
This can either increase motility (the rhythmic flow) of the colon or
decrease it, causing constipation, diarrhoea, increased bloating or
flatulence – all common symptoms in those with IBS.
Digestive enzymes are the catalyst of food digestion. A lack of
digestive enzymes or hydrochloric acid (stomach acid) may also
contribute to the poor breakdown of carbohydrates, fats and
proteins, causing regular bloating or belching after eating,
undigested food in your stools and making you feel easily full. A
change to digestive enzyme production and stomach acid levels can
be low due to varying factors (age, prescription medication, an over-
alkalised diet), resulting in poor protein digestion and digestion in
general. Stomach acid also acts as a barrier to harmful bacteria and
other microbes, as well as playing a vital role in the utilisation of
minerals such as zinc from food. Therefore, low stomach acid may
also result in a lower immune tolerance to bacterial and viral
infection or in experiencing small intestinal bacterial overgrowth.

IBS
Irritable bowel syndrome (IBS) is a condition that affects the large
intestine and colon. According to the charity Guts, over a third of the
population claim to be affected by it and over 15 per cent are
diagnosed by their doctor. However, it is often used as an umbrella
diagnosis to cover a cluster of different symptoms, including chronic
change to bowel habits (persisting for over 12 weeks), cramping,
bloating and wind. It is regularly diagnosed but rarely investigated to
find the root of the cause; instead, anti-spasmodic or other
medications are often prescribed for the symptoms. However, it is
always a sign of something else going on, such as an imbalance in
beneficial bacteria, an overgrowth of less beneficial bacteria, a food
sensitivity or stress.
Again, we need to make sure we take into consideration the wider
health picture. Those with IBS will know that it is often triggered or
exacerbated by stress. Psychotherapy in the form of relaxation
therapy, biofeedback, counselling or stress management training has
been shown to reduce the symptoms of IBS. Pay attention to lifestyle
choices and consider adaptogenic agents such as ashwagandha –
see below.

Intestinal permeability or leaky gut syndrome

Intestinal permeability (also colloquially known as leaky gut
syndrome) is the underlying cause of many digestive disorders, as
well as many other seemingly unrelated conditions from autism to
autoimmune conditions. This is when the selectively permeable
membrane that lines the wall of your gut becomes less selective and
more permeable, allowing particles to travel across the gut wall and
into the bloodstream, in the form of either part-digested products or
waste that would ordinarily be eliminated through the faeces.

Help the lining of the GI tract to repair itself by supplying key

nutrients that can often be in short supply, such as:

∗ Zinc
∗ Antioxidants (eg vitamins A, C and E)
∗ Fish oil

Plus the amino acid glutamine found in lean proteins such as:

∗ Fish
∗ Chicken
∗ Lamb
∗ Fresh meat stocks and broths
 Diet
Follow the foundations of a healthy diet set out in Part One. Here is a
reminder of the key points that are of particular importance for
digestive health, as well as specific foods that can be helpful.

Beneficial bacteria
Help beneficial bacteria flourish by ingesting probiotic foods or
supplements that contain the so-called ‘good’ GI bacteria, such as
bifidobacteria and lactobacillus species, and by consuming the high-
soluble-fibre foods that good bugs like to eat, called prebiotics.
Probiotics are beneficial microorganisms found in the gut, which
are also called friendly bacteria. It’s worth remembering that taking
antibiotics kills both good and bad bacteria, so GI issues such as
diarrhoea or increased bloating or flatulence can occur as a result of
treatment for another health issue for which antibiotics have been
prescribed.
Probiotics in the form of supplements or food, such as yoghurt or
cheese, can be helpful in re-inoculating the gut. Probiotic powders
are versatile and argued by some experts to be more effectively
utilised by the body in a free powder or liquid form.
As more is understood about the complexity of the human
microbiome, we are also recognising that strains of beneficial flora
work best in synergy, so look for complexes with multiple strains,
such as those containing lactobacillus, bifidobacterium and
streptococcus strains.

Prebiotics
Prebiotics are non-digestible food ingredients that feed beneficial
bacteria and therefore the growth and diversity of our microbiome.
Prebiotics are available in many foods that contain a fibre called
inulin, including garlic, leeks, onions, rocket, chicory and artichokes;
in one recent study, artichoke supplements were found to produce
an overall reduction in IBS symptoms by 41 per cent within an
average of eight weeks (Bundy et al., 2004). Grains such as barley,
flax, oats and fermented grains or cereals, such as sourdough bread,
are also classed as prebiotics, as are fermented foods including
yoghurt, kefir, miso and tempeh. If you do not have these in your diet
regularly, add them in slowly to avoid a strong reaction – often in the
style of flatulence and bloating! This is not a sign that you should
avoid it, more a sign to acclimatise slowly to regular consumption of
these foods.
Another good prebiotic source is a supplement called fructo-
oligosaccharide or FOS, but use carefully – FOS in supplement form
has been shown to encourage the growth of some unwanted
bacteria. I recommend building FOS in through the diet alone with
the foods above.

Incorporate liberal amounts of the following into your diet:

∗ Olive oil – contains oleic acid, an anti-fungal agent. Choose cold-

pressed extra virgin olive oil.
∗ Raw garlic – allicin in raw garlic is also a potent anti-fungal.
∗ Lemon – add lemon zest and juice into food or in hot drinks.
∗ Apple cider vinegar – drink one capful in warm water or use in
dressings as you would lemon juice.
∗ Green tea – loose leaf green tea (max three cups per day) has
anti-microbial properties.
Herbs and spices – Many herbs and spices have natural plant
compounds that help to us to break down and absorb the goodness
from our food as well as offering calming properties for more
inflammatory conditions such as IBD or Crohn’s. Of particular benefit
are fennel, dill, peppermint, lemon balm, thyme, ginger and
cardamom.

Supplements

Aloe vera – Aloe vera is a plant that naturally contains chemicals

known as polysaccharides, which can have a soothing and healing
effect on mucous membranes, including the surface of the gut wall.

Slippery elm – is categorised as a ‘mucilage’ and has been found in

research to affect the reflux stimulation of nerve endings in the
gastrointestinal tract, leading to increased mucus secretion, which is
needed to protect the gut wall.
Glutamine – is the most abundant amino acid found in the mucosa
(the lining of the gut) and supplementing can be especially helpful for
restoring healthy gut permeability. It is easy and safe to use at higher
doses (around 5–10g per day).

Digestive enzymes – A full-spectrum digestive enzyme product can

be useful here, or if you feel that you would benefit from a specific
formulation, I recommend seeking advice from a qualified nutritional
therapist or naturopath. Betaine hydrochloride mimics stomach acid
and can be taken short term to re-establish stomach acid production.

Testing
There are now quite a few tests that can uncover whether an
intolerance to a certain food may be exacerbating your symptoms.
There are also stool tests available that can see the health of your
gut, your diversity of bacteria and any problematic parasites,
yeast or bacteria. However I suggest that you seek the support of
a nutritional therapist or naturopath to make these
recommendations and support the results with a plan that is
specific to you.

Osteoporosis and osteopenia

Bone is a living tissue made up of a network of collagen fibres filled
with mineral salts. The most abundant of these is calcium
phosphate. These minerals are broken down and replaced on a
continual basis. When this balance is lost and not enough bone
mineralisation occurs, bone density conditions can develop,
including osteoporosis and osteopenia.
Osteoporosis and osteopenia are a thinning of the bones and are
largely preventable or manageable through diet and lifestyle. While
osteoporosis is the term used when bones have already begun to
weaken, osteopenia is the early stages of mineral and protein loss
from the bone. Not everyone with osteopenia develops osteoporosis
and it can be an opportunity to make some lifestyle and dietary
changes to prevent this from happening.
It’s important to know that there is a link between hormonal
changes and bone density. Women transitioning into and past the
menopause can be more vulnerable to thinning bones. Foods
naturally rich in phytoestrogens, including chickpeas, tofu and
flaxseeds, have been shown to help, as has supplementation with
plant isoflavones, as they can mimic the protective action that
oestrogen has on bone remineralisation. (See the sections on
menopause and perimenopause for more.)

Diet

Vitamin D
This is essential for the absorption of calcium and phosphate, and to
regulate blood levels of calcium and phosphorus (which are needed
to build bone). Ensuring you have a good supply of vitamin D from
your diet as well as through supplementation is essential and can
reduce the risk of hip fracture in older people and even reduce
incidences of falling.
Essential fatty acids
Found in oily fish as well as flaxseed oil, essential fatty acids have
also been shown to increase calcium deposits in the bone. EPA
(eicosapentaenoic acid) particularly, which is found in oily fish, can
be converted by the body into substances that help to control
inflammation. Sources of omega 3 are also good sources of
magnesium, zinc and calcium, which are important for bone health.
To get more omega 3, eat oily fish two or three times a week.
Protein
In bone, protein makes up a major part of the mass and volume,
creating a meshwork of fibres that lay the foundation for growth –
think of protein as the scaffolding on which calcium and phosphorous
then form bone. Milk, cheese and yoghurt are often considered to be
the richest sources of calcium, but other sources include fish with
edible bones (such as salmon and sardines), green leafy vegetables
like kale (ounce for ounce, kale is richer in calcium than milk
products), soybeans and sesame seeds (and tahini paste). The
additional benefit of these plant-based sources is that they also
contain other minerals, including zinc, magnesium, vitamin K, vitamin
A, vitamin C, vitamin B12 and phosphorous.

Other micronutrients are key for bone health too

These include boron, vitamin C, copper, silica, strontium, vitamin K,
folic acid, magnesium, manganese and zinc.
Phytates found in foods such as unleavened wheat in breads,
some nuts or seeds, tannins in tea and coffee, and oxalates in raw
spinach, cauliflower and rhubarb can bind to calcium and other
minerals, making them less supportive of bone health. To reduce
this, drink tea and coffee at least 30 minutes before or after having
food or supplements, soak nuts and seeds to reduce the phytate
content and cook oxalate-rich foods.

Lifestyle
Exercise – A combination of regular weight-bearing and muscle-
strengthening exercises is important to help build bone density.
Exercising outside helps with your vitamin D levels and acts as a
good reducer of stress too.
Avoid smoking – Smoking slows down the cells that build bone in
your body. This means smoking could reduce your bone strength
and increase your risk of breaking a bone, especially if you are
nearing menopause.

Reduce alcohol and caffeine – Drinking a lot of alcohol increases

your risk of osteoporosis. The government recommends no more
than 14 units of alcohol per week. High caffeine intake has been
associated with mineral loss, including calcium, so drink caffeine
mindfully.

Bring in the rainbow – Vegetables and fruits are high in vitamin C,

which is essential for collagen production and the health of cartilage.
Each ‘colour’ within a vegetable provides a different array of natural
anti-inflammatory chemicals called phytochemicals, such as
flavonoids. Vitamin C and beta-carotene are just some of the
antioxidants found in fruit and veg that can be used to build bone.
The deeper-growing root vegetables, such as sweet potatoes and
squashes, are also excellent sources of trace minerals needed to
support bone density (particularly important in cases of osteoarthritis
or osteopenia).

Minimise carbonated drinks – These contain phosphoric acid and

consuming too much will encourage the leaching of calcium from the
bones. This is not an issue if you drink carbonated drinks
occasionally, but a daily habit is of more concern.

Supplements

Multi-nutrient – containing 10mcg of vitamin D, vitamin B12, vitamin

C and vitamin E.
A good-quality bone formulation – including calcium, magnesium,
vitamin D, vitamin K, boron, silica, selenium, manganese, copper
and zinc. Women should consider an isoflavone formula containing
50–100mg of plant-based isoflavones.

Testing
You may want to consider assessing your vitamin D levels. This
can be done through your GP surgery or through a private
laboratory.

Joint pain
Painful, inflamed joints can occur at any stage of life and can be
triggered by injury or conditions such as arthritis, fibromyalgia,
tendonitis, bursitis or rheumatoid arthritis.
With around 10 million people experiencing symptoms of arthritis
in the UK alone, joint health problems are a common complaint in
GP surgeries. However, this is not the preserve of the elderly as is
often thought. In fact, joint degeneration and indeed autoimmune
related joint concerns such as rheumatoid arthritis can begin at any
age.
Weight-bearing joints, such as the feet and knees, as well as the
hands are the most affected, simply from the degeneration of the
tissue and synovial fluid over time. Synovial fluid is the ‘oil’ that
lubricates the joints, while cartilage provides a cushioning effect.
When cartilage and synovial fluid begin to degenerate naturally with
age, the bones begin to harden and stiffen from lack of lubrication
and cushioning. This causes pain and stiffness, which can start
subtly and then progress to interfere with movement. This may be
exacerbated if you have a lifestyle that has put excessive pressure
on these joints.
 There is a connection between joint inflammation and the
menopause. Oestrogen has a moderating effect on inflammation and
therefore, as oestrogen levels change in menopause, inflammation
can be less controlled and existing inflammation-based conditions
such as arthritis or rheumatoid arthritis can worsen.
Rheumatoid arthritis is an autoimmune disease that affects the
entire body, but especially the synovial fluid around the joints. As well
as joint pain, it also causes fatigue, fever and weakness. It is thought
to be the result of an underactive immune system (and therefore an
inability to sweep up inflammatory chemicals) rather than an
overactive one. There is also a link between developing RA and a
previous infection with the Epstein Barr virus (EBV), indicated in
chronic fatigue, ME and glandular fever (in one study, over 80 per
cent of RA sufferers showed antibodies to EBV). If you are
experiencing RA, I highly recommend consulting a nutritional
therapist, as sensitivities to common foods such as gluten or eggs
can often exacerbate symptoms.

Diet and lifestyle

Looking after our joints through diet and lifestyle from a young age is
a very powerful preventative measure, as well as effective support
for existing conditions.

Reduce stress where possible

Stress can cause an increase in the rate of oxidative damage, and
preliminary research has shown a connection between stress and
autoimmune inflammatory conditions such as psoriatic and
rheumatoid arthritis.
Weight
Maintaining a healthy weight through good nutrition and exercise will
help countless areas of our health. However, if you are overweight
and suffering from osteoarthritis, in particular, weight loss will help to
reduce the strain on your joints.

Eat a variety of fruit and veg

Vegetables and fruits are high in vitamin C, which is essential for
collagen production and the health of cartilage. Each ‘colour’ within a
vegetable provides a different array of natural anti-inflammatory
chemicals called phytochemicals, such as flavonoids. They are also
rich in a variety of antioxidants (such as vitamin C or beta-carotene)
to quench free radicals that can exacerbate inflammation and
damage to the joints. The deeper-growing root vegetables such as
sweet potatoes or squashes are also an excellent source of trace
minerals needed to support the immune system and bone density
(particularly important in cases of osteoarthritis or osteopenia).
I recommend aiming for five to seven servings (a dessertspoon
size each) of mixed coloured vegetables per day. Soups or roasted
root vegetables can be an excellent way to achieve this during the
colder months, and if made with fresh meat stock, soups will have
the added benefit of amino acids needed for cartilage production too.
 While fruits can be highly nutritious, they can also contain a
significant amount of natural sugar, which although naturally
occurring, is not helpful for inflammatory conditions when consumed
in excess. It may, therefore, be best to stick to a maximum of two to
three portions a day, and to avoid those highest in sugar, such as
bananas, grapes and especially dried fruit. The best fruits to include
are usually dark-coloured berries, which are high in antioxidants and
low in sugar.

Omega 3
This type of fatty acid – especially EPA (eicosapentaenoic acid)
found in oily fish – is especially important, as it can be converted into
substances in the body that help to control inflammation. To get more
omega 3, eat oily fish two or three times a week.

Add spice
Spices such as turmeric, ginger and cayenne can be excellent
additions to foods because they can have gentle anti-inflammatory
properties. Studies have shown that the anti-inflammatory benefits of
regular turmeric consumption in food are comparable to over-the-
counter non-steroidal anti-inflammatories.

Keep hydrated
Drinking enough water is vital for joint health, as it is for all areas of
health. Water helps to remove toxic metabolic waste and dead cells
that are produced in higher quantities when there is inflammation, as
well as delivering nutrients to the tissues. Try herbal teas, too, such
as:

∗ Nettle tea is high in minerals to support the bones.

∗ Green tea may be a good source of antioxidants to combat free
radicals.
∗ Rosehip tea has natural anti-inflammatory properties that can be
supportive.
∗ Ginger tea can also be a good option, especially if made using
fresh ginger: slice an inch-thick piece and add it to a mug of boiling
water – honey and lemon can be added if desired.

Foods to avoid
Sugary foods and refined carbohydrates – Sugar can have a
detrimental effect on our health in many ways, including by
exacerbating inflammation. Refined carbohydrates – white bread,
pastries, pasta, pizza, etc. – break down quickly into sugars when
digested, so are just as problematic. Replace these with wholegrain
carbohydrates such as brown rice, oats, quinoa and good-quality
wholemeal bread. (Some people may do better avoiding wheat
altogether and trying rye bread or alternative wheat-free options.)
Alcohol is also included in this group. And watch out for added sugar
in ultra-processed foods or even foods that are marketed as ‘good
for you’, such as fruity yoghurts and tinned vegetables.

Caffeine – When it comes to tea or coffee, tea is a better option, but

stick to one to two cups a day to limit caffeine intake. Try to replace
tea and coffee with alternatives such as grain ‘coffees’ based on
barley, rye or chicory, or rooibos tea, which tastes similar to normal
tea but is naturally free of caffeine and other stimulating substances.

Red meat and organ meats – These are best limited to one or two
servings a week, as they can be acid-forming and high in a pro-
inflammatory omega 6 fat called arachidonic acid. They can also be
rich in nutrients, however, so for most people they do not need to be
excluded entirely.

Fried foods – particularly those fried in vegetable oils. Vegetable

oils are high in omega 6 fatty acids, which in high levels can convert
to pro-inflammatory substances in the body and also become rancid
when heated to high temperatures. Fry or roast food in oil only
occasionally. Olive oil is a slightly better alternative to normal
vegetable oils, but its fatty acids can still spoil at high temperatures,
so avoid heating it to smoking point. Coconut oil is a better
alternative because it is mainly composed of saturated fats; it does
not spoil at high temperatures, while still providing a healthier
alternative to butter and other animal fats. De-odourised coconut oils
are available for cooking if you want to avoid the coconut
flavour/smell.

Nightshade vegetables – This family of vegetables may cause a

problem for those with arthritis, as these foods seem to trigger
inflammation in the joints. The nightshade family is tomatoes, white
potatoes, aubergine and peppers. (Note: black pepper as a spice is
not included in this group and is fine to use.)

Supplements

Many supplements may be helpful for joint health. As different things

may work for different people, it is advisable to choose between one
and three of the following types of supplements and try them at the
recommended dose for at least three months before judging whether
they are going to be helpful or switching to something else.

Multi-nutrient – containing 10mcg of vitamin D, vitamin B12, vitamin

C.

Omega 3 – The omega-3 fatty acid EPA (eicosapentaenoic acid) in

particular is thought to be the most helpful for reducing inflammation
within the joints. Take 1–2g per day.

Glucosamine, MSM and/or chondroitin – These provide the

building blocks for cartilage production and repair. 500mg twice a
day.

Boswellia – Also known as frankincense, it contains a number of

fatty acids and boswellic acid which have anti-inflammatory
properties. It has been shown to be especially effective with
rheumatoid arthritis. Take 200–400mg 2–3 times daily.

Magnesium oil spray or balm – Magnesium absorbed through the

skin may help with pain in the local area.
Turmeric – Research has shown that when turmeric is used in
therapeutic doses, it may reduce joint pain and tenderness, cartilage
degeneration and joint inflammation. Supplements often focus on
just the curcumin content of turmeric, but significant benefits have
been found in the turmerosaccharides and turmerone volatile oils
within the turmeric root, especially for knee osteoarthritis. Choose a
form that provides all of these. Take 1–2g per day. Turmeric and
ginger balms have also shown to be effective when applied to the
affected area.

Testing
You may want to consider assessing your vitamin D levels. This
can be done through your GP surgery or through a private
laboratory.
As a deficiency in omega 3 may also be contributing to your
symptoms you can also do a simple pin prick test to check this.
If you are experiencing rheumatoid arthritis, you may want to
explore whether a food intolerance or allergy may be contributing
to your symptoms. Gluten is a common trigger. However, I
suggest that you seek the support of a nutritional therapist or
naturopath to make these recommendations and support the
results with a plan that is specific to you.

Cholesterol support
An imbalance in cholesterol levels is associated with a number of
cardiovascular conditions including atherosclerosis (hardening of the
arteries) and therefore a greater risk of heart disease and strokes.
Diet and lifestyle plays a significant role in maintaining healthy
cholesterol levels.
However, cholesterol, although a significant contributory factor to
increased disease risk, is not to be feared. Quite the opposite:
cholesterol forms the backbone of many important bodily functions,
including protecting cells, transporting hormones and forming the
backbone of vitamin D production. The cholesterol that we produce
in the body is made by our liver and is fundamental to good health.
Some people have a predisposition to produce more of this body-
generated cholesterol and therefore will always have a slightly higher
cholesterol reading that still may be in the range of ‘normal’ for them.
However, it is when this cholesterol is associated with damaged fats
and raised sugar levels from sources in our diet that it becomes an
issue.

GETTING TO KNOW CHOLESTEROL

The two main types of cholesterol are high-density cholesterol (HDL), which protects
the heart by transporting fats away from the arteries, and low-density cholesterol (LDL),
which, in higher amounts, has been associated with atherosclerosis. It is the ratio
between these two that is important. You will often receive a total cholesterol: HDL
score when you are tested. Above 4.5 has been associated with risk of coronary heart
disease.

There is another type of fat called triglycerides which, rather than

being used to build cells and hormones like cholesterol, is used to
store unused calories and provide your body with energy in between
meals. High levels of triglycerides may contribute to hardening of the
arteries or thickening of the artery walls (arteriosclerosis) – which
increases the risk of stroke, heart attack and heart disease.
Extremely high triglycerides can also cause acute inflammation of
the pancreas (pancreatitis). So understanding your triglyceride levels
is equally as important as your cholesterol reading. Some
medications can also raise triglycerides:

∗ Diuretics
∗ Oestrogen and progesterone medication such as HRT
∗ Steroids
∗ Beta blockers
∗ Some immunosuppressants

PLANT STEROLS

Plant sterols occur naturally in various plant-derived foods, including vegetable oils,
such as rapeseed oil and soybean oil, and nuts, grains and seeds. Plant sterols have a
very similar structure to cholesterol. This means that when they are eaten, they
partially block the uptake of cholesterol from the gastrointestinal tract, thus reducing
the cholesterol levels in the bloodstream – particularly the more problematic LDL
cholesterol (see box opposite).
There are some commercially available products that have re-synthesised the
structure of naturally occurring planet sterols and added these to food, such as
spreads. However, getting them from the natural sources, the food of origin, is
preferable because it will also contain other cofactors and antioxidants that support a
healthy cardiovascular system, as well as needed fibre.

The Mediterranean diet

A Mediterranean-style diet is rich in vegetables, legumes, fruits,
wholegrains, nuts, seeds, poultry, fish and olive oil, and it’s
associated with a lower risk of raised cholesterol, diabetes and heart
disease. More recently, researchers have been studying a ‘greener’
version of the diet, with fewer animal-based and more plant-based
proteins (such as nuts and seeds), plus lots of green tea. This shift
saw even greater declines in insulin resistance, inflammation
markers, cholesterol and blood pressure (Tsaban et al., 2021).
The recommendations in the foundations for a healthy diet in Part
One align with many of the principles of the Mediterranean diet.
However, here are some areas to pay particular attention to or add.

∗ Avoid processed fats and sugars. Oxidised fats (from diets high
in sugar or trans fats, for example) cause damage to healthy
cholesterol, make it harder for our body to produce healthy
cholesterol and spike triglyceride levels.
∗ Introduce wholegrains, pulses and vegetables to increase your
intake of natural plant sterols.
∗ Eat more red and yellow vegetables and fruit because they are
good sources of vitamin C and carotenoids, which are protective
for damaged tissue because of their antioxidant status and also a
good source of fibre.
∗ High pectin foods have been shown to be especially effective at
removing waste from the gut. Good sources are beetroot, stewed
or grated apple or pear and grapefruit. Add them to juices,
breakfast and yoghurt or make soups.
∗ Vitamin E-rich foods – Vitamin E protects cholesterol against
oxidation and plaque build-up in the arteries. Add at least one
portion of avocado, wheatgerm or nuts and nut butters (almond is
especially good) to your diet per day. For example, for breakfast or
a snack, have nut butter or avocado with lemon juice on toast.
∗ Omega 3-rich foods reduce blood pressure and help to protect
healthy cholesterol and arteries. These foods also happen to be
good sources of selenium and coenzyme Q10 as well (see here).
Choose organic where you can.
∗ 5–10g soluble fibre a day decreases total and LDL cholesterol by
reducing the absorption into your bloodstream. Good sources
include oatmeal, flaxseed, oat bran, barley. Porridge is a great way
to eat fibre, as 350g of oats provides 6g of fibre.
∗ Turmeric, ginger and garlic have known effects on supporting
the clearance of cholesterol through the liver. Grate ginger into
morning breakfast, add garlic to meals (raw is best) or add turmeric
root to soups.

Lifestyle

Look after your beneficial flora

Over 1g of cholesterol is presented to the digestive tract each day. It
is the role of beneficial bacteria to convert at least 200mg of this into
the non-absorbable form of cholesterol. Eating many of the foods
recommended above will support the growth of beneficial flora.
Taking a probiotic supplement or eating small amounts of fermented
foods can also be of significant support. These include:

∗ Yoghurt
∗ Kefir
∗ Sauerkraut
∗ Fermented tofu (tempeh)
∗ Miso
∗ Fermented apple cider vinegar

Build these into your diet three times per week or as often as you
can. For example, add sauerkraut to cold meats and salad as a
pickle, or use apple cider vinegar in salad dressings or add to hot
water and drink.

Exercise regularly
Aim for at least 30 minutes of physical activity on most or all days of
the week. Regular exercise can lower triglycerides and boost ‘good’
cholesterol. Try to incorporate more physical activity into your daily
tasks – for example, climb the stairs at work or take a walk during
breaks.

STATINS

Statins are prescribed for raised cholesterol levels, but side effects can include muscle
pain, nausea and diarrhoea, increased blood sugar levels and therefore a higher risk of
type 2 diabetes. They also reduce the body’s production of a substance called
coenzyme Q10, which our cells use to generate energy and protect themselves from
damage. Low levels of coenzyme Q10 have been associated with a greater risk of side
effects, specifically muscle pain. Taking additional coenzyme Q10 can reduce some of
the side effects, as well as being a natural aid for reducing cholesterol too.

Supplements

Multi-nutrient – containing 10mcg of vitamin D, selenium, vitamin C,

vitamin E and the full range of B vitamins.
Omega 3 fatty acids – 1–2g per day.

Broad spectrum probiotic – look for a broad spectrum of strains

providing 20–30 billion CFU per dose.

Vitamin B3 – sometimes called niacin or nicotinic acid, can lower

your triglycerides and low-density lipoprotein (LDL) cholesterol.
Additional supplementation can be useful and doses range from
1,000–2,000mg, starting on a dose of 250mg. However, seek advice
specific to you: high doses are not for everyone.
GENERAL HEALTH
When we are generally healthy, it can be so easy to take our bodies
for granted. From one season to the next, we forget the
inconvenience of suffering minor ailments and can feel surprised and
irritated each time cold season rolls around and the whole family is
struck down and ill-tempered with each other.
Of course, minor ailments are part of life, but if we follow the
principles of wellbeing and ensure we are supporting our bodies with
the nutrients they need, then we will know we are doing all we can to
ensure they are as short-lived and low impact as possible.
It is always worth remembering that times of stress and
insufficient sleep deplete our reserves, and we should therefore take
extra care with what nutrients we put into our bodies. If we are going
to ask more of ourselves, we need to give ourselves the right level of
support and general kindness to make this possible.

Cold and flu

When it comes to seasonal illness, prevention is key. Typically, many
of us ‘react’ to illness – meaning we give our immune system the
attention it deserves only when we actually start to feel unwell. This
approach isn’t the most effective, as building up good levels of
nutrients in the body doesn’t happen overnight. During or leading up
to times of heightened risk of infection, or when our immune system
might be particularly susceptible, investing in our immune system’s
‘armoury’ is important.
 Diet and lifestyle

Look after your beneficial flora

Over 70 per cent of the immune system resides in the gut. So eating
small amounts of fermented foods and/or taking a probiotic
supplement can be of significant support. Probiotic foods should be
included in your diet three times per week or as often as you can.
They are found naturally in:

∗ Yoghurt
∗ Kefir
∗ Sauerkraut
∗ Fermented tofu (tempeh)
∗ Miso
∗ Fermented apple cider vinegar

Avoid sugar
Sugar is classified as an immuno-suppressant, so if you are keen on
sweets, chocolate and cakes, then it’s time to consider cutting down
so you can allow your immune system to work properly. Remember
also that hidden sugars include white bread and pasta and be careful
in assuming all ‘natural’ sugars are fine to consume in higher
amounts. For example, dates seem very innocent but are actually
very high in fruit sugar. Keep that kind of food as a treat!

Get good sleep

Restorative sleep has a measurable impact on the strength of the
immune system. Research has shown that quality sleep is most
likely to occur between 10.45pm and 6.45am.
 Now scientists understand that getting less sleep leads to an
immune system that is under-functioning or even suppressed.
Getting enough sleep may enable you to manage inflammatory
responses and generally strengthen the immune system. Those
finding it hard to fall asleep might consider taking a magnesium
supplement before bedtime and drinking valerian tea.
Stress is also unhelpful in connection to the immune system, so
look into attempting to cut down or at least manage this long term.
Stress may also be better managed with a good night’s sleep
because we are then able to be more logical and productive during
the daytime.

Exercise in the fresh air

Exposure to fresh air has been shown to support the immune
system, as has regular exercise. Exercising and walking in the fresh
air every day can be beneficial, improving immune defences against
bacterial and viral infection. Exercise also reduces stress, which can
have a suppressive effect on immune tolerance.

Eat a colourful diet

Getting a wide variety of vitamins, minerals and phytochemicals
(natural plant compounds) is essential for good immunity. A recent
systematic review found that the immune system is strengthened by
good nutrition and should therefore be part of everyday living and
any treatment plan to support the immune system for those
vulnerable to infections. The colour you see in vegetables and fruit is
due to special pigments. These work to support the immune system
and provide antioxidant protection when we need it. Think of a
rainbow and focus on getting a full spectrum of colour into your daily
diet. Fruit and vegetables are also rich in fibre, helping to support gut
function, which, again, is pivotal for a healthy immune system.
Eat with the seasons
Nature doesn’t make mistakes, and the times of year in which we are
more prone to bugs and colds are the winter and autumn months
when we see an abundance of bright berries, such as blackberries,
rosehips or elderberries, rich in immune-supporting antioxidants and
vitamins C, A and zinc. Eating foods grown in season will help
because they are rich in vitamins and minerals that will support your
immune system and nourish your body during this time of year.

Have fun
Laughter and community aren’t just nice to have – they have been
scientifically proven to increase our defences against infection,
induce feel-good hormones and reduce stress hormones. So look
out for one another and make the most of opportunities to keep the
laughter flowing.

Supplements

Natural multi-nutrient – A good-quality multi-nutrient providing

vitamin D, zinc, vitamin C, selenium.

Omega 3 oils – providing at least 1,000mg EPA and 750mg DHA.

The inflammation moderating effect of omega 3 fatty acids is thought
to help prevent colds and flus.

Vitamin D – Epidemiological studies have demonstrated an

association between vitamin D deficiency and vulnerability to
seasonal influenza. Not everyone will have had a decent amount of
summer sun exposure and we can get only around 10 per cent of
our required intake from food, so supplementation is recommended.
You can take this in addition to your multi-nutrient.

Zinc – Research has shown it can optimise the immune system via
its ability to increase white blood cells, which your body needs to
fight infection. It also has a crucial role in inhibiting the progression
and replication of viruses. It is found in various foods such as seeds
and green leafy vegetables, but it is a mineral in which people are
commonly low. Your daily multi-nutrient may contain zinc; however,
research has shown that up to 30mg of zinc per day at the onset of
an upper respiratory tract infection can reduce symptoms and the
time of illness significantly.

Vitamin C – supports a healthy immune system and contributes to

protecting against infection. Fruit and vegetables are by far the best
sources. However, vitamin C must be consistently topped up
because it cannot be manufactured by the body when there is need
to support healing. Research has shown that food and natural
nutrients that use the Food-Grown® philosophy to produce vitamin C
(when supplemented) are more effective and better retained by the
body for longer, in comparison to synthetic versions (see here for
more on Food-Grown® supplements). You may be able to find this
within your daily multi-nutrient. If not, take 60mg of natural vitamin C
per day. You can increase this amount to 300mg when experiencing
the onset of sniffles, to reduce the severity of symptoms.

Medicinal mushrooms – such as maitake and oyster mushrooms

are rich in active compounds called polysaccharides, the most well-
researched of which are beta glucan 1-3 and beta glucan 1-6. These
molecules have been shown to support the immune system’s
response to viral and bacterial infection.
Elderberry – has the ability to inhibit several strains of the flu virus.
It can reduce the duration of flu symptoms by increasing the antibody
level to combat flu and help fight off the illness. This wonderful
botanical also seems to reduce inflammation, which could explain
why it has a pronounced effect on reducing aches, pain and fever.
You can buy it in a syrup or make your own.

NAC – the antioxidant N-acetyl-L-cysteine (NAC) has been shown to

inhibit the replication of seasonal human influenza A viruses.

Turmeric – ‘spice of life’ turmeric/curcumin has been used for

thousands of years in traditional medicine. The diverse range of
health benefits of turmeric are linked to its multi-target activity in the
body, and include immune modulation, antiviral, anti-inflammatory,
antioxidant and anti-microbial properties. Curcumin, the naturally
occurring compound within the turmeric root, has been much
studied, but using the whole root or supplements containing the full
spectrum of curcuminoids allows for better synergy and a wider array
of benefits. Full spectrum turmeric products and the fresh root also
contain small amounts of volatile turmeric essential oil that enhance
bioavailability and absorption.

Hay fever
Hay fever, or seasonal allergies, range from being a slight nuisance
to a real disruption to daily life. This is a guide to surviving the hay
fever season, but it is worth applying this information throughout the
year. Supporting the immune system over the long term may help
reduce sensitivity in following years.
Those who experience seasonal allergies are classified under the
broad medical category of being ‘atopic’. This means they have a
predisposition towards developing certain allergic hypersensitivity
reactions. Simple dietary and lifestyle changes may support
sufferers’ sensitivity and you can apply the advice here to other
atopic conditions such as eczema or asthma.
Histamine is a substance released by the immune system in
response to stimuli or substances that the body is allergic or
intolerant to, and this is why we experience unpleasant symptoms
such as:

∗ Itchy eyes
∗ Runny nose
∗ Itchy skin
∗ Headache or brain fog

Histamine travels through our bloodstream; therefore, it has contact

with all our organs and systems.

HAY FEVER ALLERGENS

Hay fever symptoms vary from month to month and can last from February
to October. Here are the common allergens, and when you’re likely to be
most affected by them:

February–May Hazel, elder, birch pollen

 April, May Plane tree pollen

June–August Grass pollen

August–October Mould and fungal spores in damp

weather

Diet and lifestyle

Alcohol
Those with atopic type conditions like seasonal allergies may wish to
trial cutting down on alcohol to see if symptoms lessen. Grapes
grown for wine can often contain lots of pesticides and during the
wine production process sulphates are added, to which some people
are intolerant. Generally speaking, attempt to cut down on alcohol
and if you do want to have a drink, look for an organic wine that is
sulphate free, or swap wine for a moderate amount of vodka or gin
and tonic instead.
It may be beneficial to consider a gentle cleansing programme
where all alcohol is avoided, but do follow a healthy eating plan
before and during taking this step so that your liver has the right
nutrients in order to detoxify safely and effectively. I recommend
seeking the advice of a nutritional therapist or naturopath to support
you with this.

Bring in the rainbow

Vegetables and fruits are high in vitamin C, which is essential for
immune function and as a natural antihistamine. Each ‘colour’ within
a vegetable or fruit provides a different array of natural anti-
inflammatory chemicals called phytochemicals, such as flavonoids.
Other plant antioxidants such as carotenoids, polyphenols and
bioflavonoids have been found to offer immune-supporting benefits
and specific research has gone into a plant compound called
anthocyanins. These are more commonly found in red-purple fruit
and vegetables such as:

∗ Blueberries
∗ Elderberry
∗ Red cabbage
∗ Beetroot

I recommend aiming for five to seven servings (a dessertspoon size)

of mixed coloured vegetables per day. Remember – as many
different colours as possible!

Cook with spices

Spices such as turmeric, ginger and cayenne can be excellent
additions to foods, as they can have gentle anti-inflammatory
properties. Red onions and garlic are also effective against excess
histamine.

Feed your gut

As we know, a large proportion of the immune system is present in
our gut. It is important, therefore, to help beneficial bacteria flourish
by ingesting probiotic foods or supplements that contain so-called
‘good’ bacteria, such as bifidobacteria and lactobacillus species, and
by consuming foods high in soluble fibre that good bugs like to eat,
called prebiotics.
Probiotics are beneficial microorganisms found in the gut which
are also called friendly bacteria and can be helpful in re-inoculating
the gut. Note that taking antibiotics kills both good and bad bacteria.
Probiotic powders are versatile and argued by some experts to be
more effectively utilised by the body in a free powder or liquid form.
 As more is understood about the complexity of the human
microbiome, we are also recognising that strains of beneficial flora
work best in synergy. Look for complexes with multiple strains, such
as those containing lactobacillus, bifidobacterium and streptococcus
strains, which have been shown to be beneficial for hay fever and
seasonal allergies specifically.
Prebiotics are non-digestible food ingredients that selectively
stimulate the growth of beneficial microorganisms already in the
colon. In other words, prebiotics feed probiotics. Prebiotics are
available in many foods that contain a fibre called inulin, including:

∗ Artichokes
∗ Garlic
∗ Shiitake mushrooms
∗ Leeks
∗ Onion
∗ Rocket
∗ Chicory
∗ Edamame beans
∗ Grains such as barley, flax, oats and sourdough bread

Prioritise certain nutrients:

Zinc – Many people commonly have insufficient blood levels of zinc

(although it’s not routinely tested by GPs), which may be unhelpful
long term if that person is also prone to seasonal allergies. Zinc may
inhibit the production of histamine and while nuts, seeds and
vegetables are good sources, don’t forget that seafood and meat are
also excellent too.
Omega-3 fatty acids – EPA (eicosapentaenoic acid) found in oily
fish in particular can be converted into substances in the body which
help to control inflammation. To get more omega 3, eat oily fish such
as sardines, mackerel, trout and salmon two or three times a week.
Include omega-3-rich seeds – flaxseeds and chia seeds – and cold-
pressed oils of these seeds in your diet. Other seeds and raw nuts
are rich in omega 6 essential fatty acids and also contain some
omega 3.

Bee products – consuming bee pollen has traditionally been used

for seasonal allergies, but research is now showing the benefits too.
Thousands of people swear that a spoonful of local honey daily,
preferably starting well before the pollen season, has transformed
their lives as far as hay fever is concerned. There’s no real evidence
either way, but for some people it really does seem to work. The
principle behind it is desensitisation – the pollen that bees collect is
the heavy-grained variety that doesn’t cause problems and appears
to work well as an effective anti-allergen.
 Supplements

B vitamins such as B6 – These are helpful for managing histamine

production – as is increasing your intake of vegetables and meat to
access a good source of B vitamins (although look for free range and
ideally organic meat).

Vitamin C and bioflavonoids (especially quercetin) – These are

natural antihistamines, so it can be beneficial to build foods rich in
these, such as citrus fruits, onions, garlic and parsley, into your diet
at least six weeks before the onset of your usual annual symptoms.
Remember that humans cannot manufacture vitamin C and anyone
who is experiencing immune sensitivity issues should make sure
they keep their levels topped up. Much research has shown that
select flavonoids possess anti-allergic, anti-inflammatory, antiviral
and antioxidant activities. Both vitamin C and bioflavonoids are key
nutrients to consider for hay fever support because they have been
shown to inhibit histamine release. You may need to take up to 3g
daily for beneficial effects. Combine with quercetin to balance
histamine levels and enhance the actions of vitamin C. Bromelain is
an enzyme found in fruits such as pineapple and although it has less
robust research than vitamin C or quercetin, it has been shown to
support healthy nasal and respiratory airways and may help to
increase absorption of quercetin.

Testing
You may want to explore whether a food intolerance or allergy
may be contributing to your symptoms. Gluten is a common
trigger. However, I suggest that you seek the support of a
nutritional therapist or naturopath to make these
recommendations and support the results with a plan that is
specific to you.
As a deficiency in omega 3 may also be contributing to your
symptoms, you can also do a simple pin prick test to check this
too.
WOMEN’S HEALTH
When we talk about women’s health, what we are actually talking
about is hormonal health in women, and there is no greater
illustration of the interconnection and sophisticated nature of our
health than this.
The hormones that support female reproductive and menstrual
health are part of the endocrine system, and it is like a large
orchestra. There are many different hormones, or instruments, that
need to play in balance to create harmony. When one is out of tune,
it affects the whole performance. Having the right instruments,
playing at the right time, is conducted by your brain. Feeding your
body the right tools – not only to create these instruments but to play
them at the right time and in the right amounts – is a fundamental
part of hormonal balance. But as you will see, what is important is
not only what you are (or are not) putting into your body, but also
how well you are sleeping and moving, and your stress and mood.
You will also discover that what you put on your body matters too,
with certain environmental toxins influencing your hormonal
harmony.
Hormonal conditions are complex, but you will notice that many of
the recommendations to support them are the same; this is because
many of the underlying influences are shared. You will find that those
experiencing PMS, polycystic ovary syndrome (PCOS) and fibroids
all benefit from additional omega 3 and building in colour into their
food choices; perimenopause, menopause, endometriosis and
adenomyosis all benefit from adding in more pulses and
phytoestrogen rich foods; and all of them benefit from supporting our
experience of stress, sleep and the way we move.
At the heart of many of the topics in this section is oestrogen: a
key instrument within our hormonal orchestra. Oestrogen plays an
important role in the normal sexual and reproductive development of
women from the early to middle years of our lives, but it also has
other important functions in the body. It supports brain function by
protecting nerve endings and the areas in the brain responsible for
cognition and memory; promotes bone formation by supporting the
activity of cells known as osteoblasts to make new bone; and
protects the muscles of the heart and blood vessels, as well as
controlling cholesterol levels and the build-up of fat in the arteries.
It is also worth being mindful of environmental oestrogens that
may act as harmful hormone disruptors. For women with
endometriosis, xenoestrogens can pose a threat to hormonal
stability. Xenoestrogens are industrial compounds found in the man-
made environment, such as in the chemicals used to make plastic or
bleaching agents, which structurally mimic oestrogen and elicit an
‘oestrogenic’ affect in the body. To minimise these, don’t cook or heat
foods in plastic – use glass or crockery instead. Use pots or frying
pans made of steel or non-toxic cookware. Minimise use of
chemical-based cosmetics and household cleaning products.
Smoking can lead to the earlier onset of the menopause, so if you
are a smoker, consider giving up. A supported nutritional programme
to support your body in metabolising a build-up of toxic material can
be helpful, including that generated by high stress or a compromised
diet over the years. Seek the support of a nutritional therapist or
naturopath to do this.

Endometriosis and adenomyosis

Endometriosis is a complex disorder of the female reproductive tract,
whereby cells similar to those found in the lining of the womb are
found elsewhere in the body. During the female monthly cycle, the
fluctuation in hormones stimulates these cells to grow, then break
down and bleed, as they would in the lining of the womb, leading to
inflammation, pain and the formation of scar tissue. Endometriosis is
one of the most common gynaecological conditions and it is
estimated that approximately 10–15 per cent of all premenopausal
women have endometriosis, but despite its prevalence, it is still
underdiagnosed, taking approximately 7½ years for some women to
get a diagnosis.
Adenomyosis is similar to endometriosis but endometrial deposits
are found nestled within the muscle fibres of the wall of the womb
itself. These form diffuse patches or lumps similar to fibroids.
How endometriosis and adenomyosis occur remains
controversial. One of the most supported theories is that
endometriosis is fuelled by a relative dominance of the hormone
oestrogen, but growing research suggests that there is an
autoimmune aspect to the condition.
Studies have demonstrated that nutritional therapy (diet and
supplements) is a more effective approach in terms of pain relief and
improving quality of life post-surgery than medical hormonal
treatment. Women with endometriosis statistically have low levels of
vitamin D, zinc, omega 3 and vitamin A. Nutrient deficiencies come
about as a result of not enough food or too much of the wrong food.
Sometimes it can be that we are eating well but not well enough to
provide the specific nutrients we need to heal from a specific
condition.
Endometriosis and adenomyosis are complex conditions and
although the recommendations below are an excellent starting point,
I highly recommend further reading on nutrition and endometriosis or
seeking a nutritional therapist or naturopath.

Diet and lifestyle

Some gentle changes really can help you make strides in your
experience of endometriosis.

Eat colour
Research shows that women who eat green vegetables 13 times or
more per week (roughly twice a day) are 70 per cent less likely to
develop endometriosis. One study concluded that carotenoid-rich
foods (especially citrus fruit) also positively affected symptoms of
endometriosis (Harris et al., 2018). Use smoothies, juicing or soups
to deeply nourish.

Befriend your gut

Beneficial gut bacteria can reduce the production of beta-
glucuronidase, an enzyme that can prevent oestrogen from being
removed from the gut and instead recirculates it in the bloodstream.
Incorporate natural, organic yoghurt into your daily diet, either on its
own or in dressings and sauces. Fermented foods such as
sauerkraut or kefir are excellent sources of beneficial bacteria too or
take a probiotic supplement (minimum 10 billion CFU).

Keep up your minerals

Abundant amounts of zinc and magnesium are used up during states
of physical imbalance. During menstruation, women can lose up to
half their magnesium supply. Women with endometriosis and
adenomyosis often suffer from heavy bleeding during a period and
this significantly reduces their stores of the mineral iron.

Be conscious of what you put in and on your body

Non-organic tampons use bleached paper products that contain
dioxins, proven to have an adverse effect on the hormonal system.
You can find more information from the Women’s Environmental
Network (www.wen.org.uk).

Consider your gluten intake

More recently, research that has categorised endometriosis as an
autoimmune condition has documented an improved response in
those following a gluten-free diet: 75 per cent of participants found a
significant decrease in symptoms when they cut out gluten over 12
months (Marziali et al., 2012).
Eat phytoestrogen-rich foods
Phytoestrogens are plant hormones with a similar structure to human
oestrogens; they have the ability to lower oestrogen levels when they
are too high and increase them if they are too low. They are found in
flax, wholegrains and fermented soya such as fermented tofu and
tempeh. They have been shown to have the added benefit of being
protective for heart health too.

Build in cruciferous vegetables

Cauliflower, cabbage, kale, pak choi, broccoli, Brussels sprouts,
mustard plant and rocket all contain naturally occurring plant
compounds called indoles, which support oestrogen processing.

Essential fats
Oily fish (omega 3) helps to increase beneficial oestrogens and
remove the more rogue breakdown products when oestrogen is
metabolised, as well as moderate levels of inflammation. More
recent research is discovering a link between levels of inflammation
in the body and hormone imbalance.

Stress management
Glands and organs required to stabilise stress are also key
manufacturing sites for hormones, including oestrogen, progesterone
and testosterone. This means that there is less available to produce
these hormones. Stress hormones also affect the efficiency with
which we process and remove hormones through the liver and gut
once we’ve used them. This can lead to higher amounts of rogue
forms of oestrogen, tipping the balance further. Additionally, stress
increases nutrient demands in the body and can change our
behaviour around food – for example, making us more reliant on
quick fixes. But sugar, caffeine and alcohol destabilise blood sugar
balance, initiating a stress response, as well as blocking enzymes
that help the body to clear used oestrogen. Zinc and magnesium are
used up quickly in periods of physical and mental stress – as
endometriosis is a state of physical stress, the demand for these
nutrients is even greater than normal. During particularly stressful
times and during menstruation, women can lose up to half their
magnesium supply.

Supplements

Multi-nutrient for your life stage – Look for one that contains 5–
10mg zinc for testosterone, 10mg B6 for energy and hormone
regulation, and 5–10mcg vitamin D, as this can help regulate sex
hormones.

Magnesium – 84 per cent of patients with dysmenorrhoea (painful

periods) reported a decline in symptoms after supplementing with
magnesium. Take 80mg of Food-Grown® magnesium or 400mg of
synthetic alternative. Magnesium balms and oils can be supportive
too, as can magnesium bath salts. Take at night.

Vitamin B6 – is required for the healthy clearance and production of

oestrogen and has been shown to be beneficial in endometriosis.
Look to have this included in your multi-nutrient, but you also may
benefit from additional vitamin B6.

Omega 3 – A study of teens with endometriosis reported a 50 per

cent decrease in pain scores when supplementing with omega 3.
Take 1,000mg per day.

Iron – if you are experiencing heavy blood loss and clotting, take
10–14mg of natural Food-Grown® iron to reduce nausea and
digestive side effects.

Turmeric – research shows turmeric works as an anti-inflammatory,

reducing the severity and progression of endometriosis lesions. It
has also been shown to be a potent antispasmodic when taken two
weeks before menstruation. Supplements often focus on the
curcumin content of turmeric, but significant benefits have been
found in the turmerosaccharides and turmerone volatile oils within
the turmeric root. Choose a form that provides all of these. Take 1–
2g per day. Turmeric balms have also shown to be effective to rub on
areas of cramping.

The amino acid methionine and the herbs dong quai, agnus castus,
milk thistle and dandelion have also been shown to be especially
beneficial. Look for a supplement designed to specifically support
endometriosis which includes these. I also recommend consulting a
herbal practitioner for advice on herbs that might be suitable specific
to you.
Menstrual imbalances
Premenstrual syndrome (PMS) or premenstrual tension (PMT), is a
recurrent condition characterised by troublesome symptoms usually
7–14 days prior to menstruating. Typical symptoms are decreased
energy, tension, irritability, depression, headache, change to libido,
breast pain, back pain, bloating and/or water retention. Although the
range of symptoms is wide, the underlying hormonal patterns in PMS
are common – often an imbalance of the ratio of oestrogen and
progesterone.
Other menstrual disorders that are caused or impacted by
hormone imbalances include:

∗ Dysmenorrhea – painful cramping during menstruations,

sometimes including blood clots.
∗ Menorrhagia – heavy or prolonged menstrual bleeding,
commonly including heavy blood clots.
∗ Amenorrhea – the absence of menstruation, often defined as
missing one or more menstrual periods. If menstruation has not
started before the age of 15 this is known as primary amenorrhea.

Dysmenorrhea and menorrhagia are associated with conditions

including endometriosis and polycystic ovary syndrome (PCOS –
see here–here). Amenorrhea can be associated with disordered
eating patterns and PCOS. If you are missing periods or suffering
heavy periods, seek support to investigate if there are any underlying
condition such as PCOS, endometriosis or fibroids.
Bear in mind that changes to diet or supplementation are
generally thought to take up to three months or three cycles to
properly take effect.

Diet and lifestyle

Studies have shown that women who consume more dairy products
and refined carbohydrates – which are lower in nutrients and higher
in fast-releasing sugars – experienced greater symptoms of PMS.
These women were also shown to be lower in key minerals,
including iron, zinc and manganese. There is no doubt that diet plays
a part in PMS, so it is worth considering this carefully.
Eat plenty of fruit and veg
Research has shown that women who eat green vegetables 13
times or more per week (roughly twice a day) benefit from greater
hormonal balance and the reduction of symptoms associated with
menstrual imbalance. Carotenoid-rich foods, especially citrus fruits,
were found to have similar benefits.

Look after your beneficial gut bacteria

The ‘good’ gut bacteria can reduce the production of beta-
glucuronidase, an enzyme that remakes oestrogen in the gut and
can contribute to its dominance. Incorporate natural, organic yoghurt
into your daily diet for a food source of good bacteria, either on its
own or in dressings and sauces. Fermented foods such as
sauerkraut or kefir are excellent sources of beneficial bacteria too, or
take a probiotic supplement (minimum 10 billion CFU).

Reduce your caffeine intake

Studies have shown an incremental increase in the symptoms of
PMS related to increased caffeine consumption. Not only does it
affect blood sugar levels but it also has a diuretic effect, which can
increase the elimination of minerals such as zinc and iron.

Phytoestrogen-rich foods
Phytoestrogens are plant hormones with a similar structure to human
oestrogens but they have the ability to lower oestrogen levels when
they are too high and increase them if they are too low. Try flax,
wholegrains and fermented soya such as fermented tofu and
tempeh. They have been shown to have the added benefit of being
protective for heart health too.

Essential fats
Oily fish (omega 3) helps to increase beneficial oestrogens,
decrease harmful oestrogen metabolites and moderate inflammation.
More recent research is discovering a link between levels of
inflammation in the body and hormone imbalance to provide
essential fats to reduce inflammation.

Stress management
The glands and organs required to stabilise stress are also key
manufacturing sites for hormones, including oestrogen, progesterone
and testosterone. This means that when you are stressed their
capacity to produce these hormones is reduced, which can
exacerbate the erratic nature of them further. Stress hormones also
affect the efficiency with which we process and remove hormones
through the liver and gut once we’ve used them. This can lead to
higher amounts of rogue forms of oestrogen, tipping the balance
further. Additionally, stress increases nutrient demands in the body
and can change our behaviour around food – for example, making
us more reliant on quick fixes. But sugar, caffeine and alcohol
destabilise blood sugar balance, initiating a stress response, as well
as blocking enzymes that help the body to clear used oestrogen.

Supplements

Multi-nutrient for your life stage – Look for 5–10mg zinc for
testosterone regulation, 10mg B6 for energy and hormone
regulation, plus 5–10mcg vitamin D to regulate sex hormones.

Evening primrose oil or starflower oil – both contain gamma

linoleic acid or GLA, which has been shown to be effective in
reducing breast pain and tenderness associated with PMS. Take
240mg of GLA per day.

Magnesium – 84 per cent of patients with dysmenorrhoea (painful

periods) reported a decline in symptoms after taking magnesium.
Take 80mg of Food-Grown® magnesium or 400mg of synthetic
alternative. Magnesium balms and oils can be supportive too as can
magnesium bath salts. Take at night.

Vitamin B6 – is required for the healthy clearance and production of

oestrogen. Look to have this included in your multi-nutrient, but you
also may benefit from additional vitamin B6.

Omega 3 – Take 1,000mg of omega 3 a day. Studies have shown a

significant decrease in pain and cramping (dysmenorrhea) when
supplementing with omega 3.

The amino acid methionine, the herbs dong quai, St John’s wort,
agnus castus or chaste berry, milk thistle and dandelion have also
been shown to be especially beneficial to those suffering menstrual
disorders. Look for a supplement designed to support PMS
specifically which includes these. I also recommend consulting a
herbal practitioner for advice on herbs that might be suitable specific
to you.

PCOS
Polycystic ovary syndrome develops for many different reasons,
some of which are not yet fully understood, though it is thought it
affects between 5 and 10 per cent of women. What is known is that
women with PCOS produce higher levels of a group of hormones
called androgens, the primary of which is testosterone. It is thought
that this excess is produced by both the adrenal glands and the
ovaries and is both affected by and causes imbalances in insulin, a
pivotal hormone for blood sugar management. It is also thought that
PCOS is genetic and women with a family history of diabetes may
have a higher risk of developing the condition.
These imbalances in both androgens and insulin can result in
symptoms including an irregular menstrual cycle, acne, body hair,
weight management issues, mood changes and reduced ovulation or
anovulation (when periods stop). Some women experience a number
or a few of these symptoms and are diagnosed with PCOS.
However, some women do not experience any of the symptoms but
still present with polycystic ovaries and in these cases would be
diagnosed as having polycystic ovaries (small fluid-filled sacs on the
ovaries).
PCOS is a complex condition involving multiple systems in the
body and therefore requires holistic support, with diet and exercise
playing a crucial role in any treatment plan. A supportive diet for
someone with PCOS is one low in grains, high glycaemic foods,
refined sugar and trans fats, and rich in fibre from a variety of
vegetables and pulses, as well as nourishing fats from seeds, nuts,
olive oil and avocados. Good blood sugar management is
particularly vital and there is now a robust body of evidence which
suggests that reducing your intake of sugars and grains can improve
management of PCOS. Trying to limit your exposure to synthetic
compounds that interact with hormone receptors, whether
environmental, dietary or from toiletries, can also be helpful.
There is evidence to suggest that the health of the digestive
system, detoxification efficiency and sub- or hyper-functioning of the
thyroid can also influence the development and progression of
PCOS. Our exposure to and management of stress can also be
greatly influential, and finding the right support to help you find more
balance and time to pause in your daily life is crucial, whether that is
through gentle massage, reading, music or spending time in nature
as often as you can. Regularly exercising in nature in a way that
suits you and your lifestyle improves your body’s production of sex
hormone-binding globulin (SHBG), which helps to regulate oestrogen
and testosterone, as well as supporting mood, stress and balancing
weight.
Deficiencies in certain nutrients such as B vitamins (inositol
especially – see the nutrition section over the page), chromium and
vitamin D have also been shown to influence PCOS, and
supplementing can be supportive.
Maintaining a healthy weight is especially important. Adipose
tissue that develops as fat produces a drip feed of hormones that
can further disrupt the hormonal imbalance at the centre of PCOS.
Being overweight can also further disrupt the body’s sensitivity to
insulin, thereby increasing the risk of developing type 2 diabetes.
Some studies have shown that women with PCOS can benefit from
following an intermittent fasting regime to support glucose regulation
and weight management.
 Diet and lifestyle
Diet has been shown to help restore a hormonal imbalance that may
be contributing to the development or growth of fibroids, as well as
supporting nutrient deficiencies that can occur because of heavy
blood loss or clotting. PCOS is a condition involving low-level chronic
inflammation and therefore following a diet with the following will
support this too.

Vitamin D-rich foods

Vitamin D may help reduce your risk of developing fibroids by up to
32 per cent. Include eggs, liver and oily fish – such as salmon,
sardines, herring and mackerel – into your weekly diet. Exercise
regularly outside to expose yourself to sunlight.

Essential fats
Essential fats found in nuts, seeds, avocado, fish, flax oil and olive
oil can be especially supportive in moderating hormone imbalances
and supporting skin health and blood sugar regulation. Oily fish
(omega 3) helps to increase beneficial oestrogens, decrease harmful
oestrogen metabolites and moderate inflammation.

Feed your gut

Foods which feed beneficial gut bacteria are known as prebiotics
and good sources of these are fermented foods such as sauerkraut
or kimchi, as well as chicory, artichokes, garlic oats, leeks, apples
and pears. They help the body to process oestrogen correctly.
Phytoestrogen-rich foods
Phytoestrogens are plant hormones with a similar structure to human
oestrogens but have the ability to lower oestrogen levels when they
are too high and increase them if they are too low. Try flax,
wholegrains and fermented soya such as fermented tofu. They have
been shown to have the added benefit of being protective for heart
health too.

Fibre-rich foods
Build foods high in fibre into your diet, such as green vegetables,
pumpkin, sunflower and sesame seeds and wholegrains. These
provide B vitamins such as vitamin B6 and magnesium as hormone
building blocks.

Stress management
Glands and organs required to stabilise stress are also key
manufacturing sites for hormones including oestrogen, progesterone
and testosterone. This means that their capacity to produce these
hormones is reduced, which can exacerbate the erratic nature of
them further. Stress hormones also affect the efficiency with which
we process and remove hormones through the liver and gut once
we’ve used them. This can lead to higher amounts of rogue forms of
oestrogen, tipping the balance further. Additionally stress increases
nutrient demands in the body and can change our behaviour around
food – making us more reliant on quick fixes.

Reduce sugar, caffeine and alcohol intake

Sugar, caffeine and alcohol all make blood sugar balance irregular
and initiate a stress response, as well as block enzymes that help
the body to clear oestrogen. Zinc and magnesium are used up in
abundant amounts during states of physical and mental stress.
Build in protein
Protein is also a source of alpha-lipoic acid and coenzyme Q10, plus
magnesium and B vitamins needed for energy production. As well as
magnesium, B vitamins are essential for blood sugar regulation and
normal hormone function.

Good sources of protein include foods such as:

∗ Meat
∗ Fish
∗ Nuts
∗ Seeds
∗ Beans / lentils
∗ Eggs

Supplements

Multi-nutrient for your life stage – This should include 5–10mg

zinc to help regulate testosterone, 10mg vitamin B6 for energy and
hormone regulation, chromium for blood sugar regulation, and 5–
10mcg vitamin D to help regulate sex hormones.
Vitamin D – Have your vitamin D levels measured and if found to be
low top up your multi-nutrient with 10mcg of vitamin D. Reassess
after three months.

B vitamin complex – B vitamins are recommended for women with

PCOS to regulate hormone balance, especially B6, folate and B12. If
you are taking metformin to treat type 2 diabetes, then it is especially
important to take B12.

Inositol – This is a member of the B vitamin family and is found in

beans, nuts, meat and most grains and has been shown to improve
insulin resistance and aid weight management. It is sometimes
combined with alpha lipoic acid or coenzyme Q10 to improve this
action further, although inositol in isolation is very effective. Take 1–
2g per day.

Perimenopause and menopause

Menopause is a natural, transitionary stage, moving a woman away
from the child-bearing years into a stage that, according to Ayurvedic
and traditional Chinese medicine, is characterised by ‘soul
development’. A Native American saying tells us: ‘At her first period a
girl meets her wisdom. Through her menstruating years she
practices her wisdom, and at menopause she becomes her wisdom.’
Perimenopause is defined as the time leading up to the
menopause and can begin up to ten years before menopause
occurs. It is when oestrogen, progesterone and testosterone levels
rise and fall erratically, as the ovaries prepare to stop releasing eggs
entirely, slowing down the reproductive system until one reaches the
menopause. Just like puberty, it marks a significant hormonal
transition for the body. Strictly speaking, full menopause is only one
day – it is the day after the absence of a menstrual period for more
than one year. This usually occurs between the ages 45 and 55, with
the average age being 51 years in the UK. The time after this period
is known as post-menopause.
Until recently, perimenopause was mistakenly lumped in with
menopause, rather than understood as its own life stage.
Menopause was often thought of as hot flushes and night sweats
only, which left women unaware of the more than 48 symptoms
associated with perimenopause. This may be why, although half the
population will experience it, two out of three women find themselves
blindsided by it. It is not uncommon for women to be wrongly
diagnosed with depression, burnout or anxiety in the lead-up to
menopause, as many of the symptoms overlap. In fact, statistics
have shown that 90 per cent of women don’t recognise the
immediate link to their fluctuating and declining hormones, instead
attributing symptoms to ageing, stress, anxiety or depression (Wild
Nutrition, 2022). This may be starting to change as awareness
increases, but studies have shown that in the UK, women need to
visit their GP six times on average before their symptoms are
correctly attributed to the perimenopause.
Symptoms can be physical, mental and social – from erratic
periods, sleep issues and headaches to mood swings, drops in
libido, memory lapses and anxiety, as well as dryness of the skin,
vagina and/or hair. Women moving into perimenopause may
experience almost PMS-type symptoms rather than classic
menopause symptoms – which are often confused. Vasomotor
symptoms are more commonly referred to as ‘hot flushes’ or ‘night
sweats’. Women may experience often rapid changes in body
temperature, palpitations and a shift between experiencing heat and
chills. It is thought that the hypothalamus (which controls body
temperature) is affected by changes in the levels of oestradiol (the
most potent form of oestrogen) and the hormone LH.
Women should seek advice as soon as they begin to see changes
in their cycle. Perimenopause can go on for some time, but only a
professional will be able to support deciphering the difference
between perimenopause and other conditions like PMS or mild
depression. A nutritional therapist may also recommend some
hormone testing, either through a GP or privately. Some changes in
cycle and symptoms may be better managed naturally if dealt with
earlier on. Very often, women who are very tired, stressed and
overworked will find perimenopause a challenge. Supporting the
adrenal glands and energy systems should begin early.
Whatever a woman’s experience, it is vitally important to
remember that this is not a disease, it is a natural progression to a
different stage of a woman’s life cycle and that it is a mind, body and
spirit experience. I sometimes explain perimenopause as being a
plane that is coming into land, with menopause being the airport.
How bumpy this journey is will be strongly impacted by your
nutritional and emotional wellbeing during this time. Proactively
caring for yourself and the body systems that are being affected by
changes in hormone levels is the best strategy if this ebb and flow is
to be experienced as a positive transition.

Diet and lifestyle

As the impact and severity of symptoms will be determined or at
least influenced by your diet and lifestyle, there is much you can do
to support your body before, during and after this time to make your
experience more manageable – just like preparing for a marathon.
Investing in self-care through a wholesome diet, stress management
and exercise is important. Just like any other important life transition,
such as pregnancy or puberty, you may need to change things to
support yourself while you are going through this stage.

Try phytoestrogen-rich foods

Phytoestrogens are plant hormones with a similar structure to human
oestrogens but have the ability to lower oestrogen levels when they
are too high and increase them if they are too low. Try flax,
wholegrains, fermented soya such as fermented tofu. They have
been shown to have the added benefit of being protective for heart
health too.

Eat enough protein

It is important to eat enough protein during this life stage; we need
bones and muscle mass to support the structure around our joints,
but also to fortify our skin, promote healthy detoxification and
balance our mood, hormones and blood sugar levels.

Enjoy fibre-rich foods

Make sure that you have enough fibre-rich foods, such as green
vegetables, pumpkin, sunflower and sesame seeds and wholegrains.
These provide B vitamins such as vitamin B6 and magnesium, which
are hormone building blocks that also support gut health.

Build in cruciferous vegetables

Cauliflower, cabbage, kale, pak choi, broccoli, Brussels sprouts,
mustard plant and rocket all contain indoles which support oestrogen
processing.

Feed your gut

Build in foods that promote the growth of helpful bacteria in the gut.
These foods are known as prebiotics and good sources are
fermented foods such as sauerkraut or kimchi, as well as chicory,
artichokes, garlic, oats, leeks, apples and pears. They help the body
to process oestrogen correctly. Poor balance of bacteria in the gut
also leads to bloating and distension, common symptoms of
menopause, so prebiotics will help address this too.
Embrace essential fats
Essential fats found in nuts, seeds, avocado, fish, flax oil and olive
oil can be especially supportive in moderating hormone imbalances,
promoting skin health and alleviating symptoms associated with
menopause, such as joint pain and vaginal dryness. Oily fish (omega
3) helps to increase beneficial oestrogens, decrease harmful
oestrogen metabolites and moderate inflammation. More recently,
research has been looking at the role that inflammation could play in
exacerbating the symptoms associated with perimenopause and
menopause, and whether essential fatty acids including DHA and
EPA may help to reduce them.
Prioritise stress management
Perimenopause tends to hit at a time when demands on women are
often high: career, looking after children and sometimes increasing
responsibility for ageing parents. The glands and organs required to
stabilise stress are also key manufacturing sites for hormones
including oestrogen, progesterone and testosterone. This means that
there are less resources available within the body to produce these
hormones, which can exacerbate the increasingly erratic nature of
them further. Stress hormones also affect the efficiency with which
we process and remove hormones through the liver and gut once
we’ve used them. This can lead to higher amounts of oestrogen,
tipping the balance further. Additionally, stress increases nutrient
demands in the body and can change our behaviour around food –
for example, making us more reliant on quick fixes like sugar and
caffeine, which we may use as a pick-me-up. Reducing sugar,
caffeine and alcohol, which make blood sugar balance irregular and
initiate a stress response, as well as blocking enzymes that help the
body to clear oestrogen, often provides beneficial results in the
longer term. Prioritising whatever stress-reducing techniques work
for you is very important at this time.

Practise daily stillness

This stage in life can be the opportunity to take an audit of our life –
physically, mentally, emotionally, spiritually – and some women find
that in this time, they have a greater sense of self-awareness and a
desire to make some changes or do things differently. Adopting a few
moments of stillness or quiet on a daily basis can help us to reflect
on where we are in our life.

Get good sleep

There is a direct link between the quality of our sleep and hormone
regulation. Sleep can also be affected by the change in hormones
(progesterone primarily) and adopting some of the recommendations
in the section on sleep (see here–here) may well be highly
beneficial.

Look at your environment

Be mindful of environmental oestrogens that may act as harmful
hormone disruptors. To minimise these, don’t cook or heat foods in
plastic – use glass or crockery instead. Use pots or frying pans made
of steel or non-toxic cookware. Minimise use of chemical-based
cosmetics and household cleaning products. Smoking can lead to
earlier onset of the menopause, so if you are a smoker, consider
giving up. A nutritional programme targeted to support your body in
metabolising a build-up of toxic material can be helpful, including that
generated by high stress or a compromised diet over the years.
Seek the support of a nutritional therapist or naturopath to do this,
who will be able to tailor it to meet your requirements and
circumstances.

Establish a healthy weight

If you struggle in this area, it’s worth knowing that hypo- and
hyperthyroidism can affect menopause and perimenopause
symptoms, so you may also want to check this with your GP. If you
haven’t always had the easiest relationship with food, then
addressing your diet with a view to losing weight can feel difficult or
intimidating. You can get support to do this and should never feel
ashamed to ask. For all of us, reviewing our eating habits and
focusing on good ways to nourish and support our body can be a
rewarding and beneficial part of the emotional and spiritual
stocktaking that we may naturally wish to do in this period of our
lives.

MENOPAUSE AND HRT

Although I believe in the powerful effect that diet, supplements and lifestyle
interventions can bring, I also believe in informed choice. Rather than a binary ‘natural’
 versus ‘medical’ approach, I fully subscribe to an integrated approach in most areas,
and this is especially true when it comes to HRT.
Having fallen out of favour, HRT has been having somewhat of a revival in the last
few years thanks to improvements in the drugs available and better understanding of
the potential risks and side effects. In some cases, the argument for HRT at certain,
monitored windows of time are compelling. However, it is also known that simply taking
HRT is not the full picture – the results are also linked to how well the body responds
to, processes and clears that medicine once it has been absorbed, and this can be
greatly influenced by our nutritional status. So whether you want to take HRT or not, a
holistic, joined-up approach is key and all the recommendations in this chapter can
support you – wherever you are in your journey.

Supplements

Multi-nutrient for your life stage – For all-round vitamin and

mineral support. This should include zinc to balance testosterone,
vitamin B6 for energy and hormone regulation, and vitamin D, which
helps to regulate sex hormones.

Omega 3 – This contributes to wellbeing on many levels, including

supporting mood, reducing inflammation, helping brain function and
reducing menstrual cramping. Take 1g per day.

Soya isoflavones – Isoflavones can help to mitigate the symptoms

associated with hormonal changes during menopause. 50–100mg
once a day.

Ashwagandha – KSM ashwagandha has been shown to reduce

stress, anxiety and insomnia, as well as weight management and
healthy ageing.

I fully advocate herbal medicine at this stage in life and recommend

looking for a combination of herbs that have been shown to support
women during perimenopause and menopause, including dong quai,
sage and hops. Speak to a herbal practitioner for advice specific
relating to your symptoms and experience.

Testing
If you suspect you are experiencing iron deficiency, you can get
this tested at your GP surgery.
Hormone screening can also be helpful if you suspect you may
be menopausal or may have a thyroid issue that is contributing to
your symptoms. You are able to get a hormone screening
(including your thyroid hormones) completed at your GP surgery.
However, these may not be comprehensive enough for your
symptoms and can be quite crude – ruling out borderline
conditions or life stages, depending on the time of cycle
completed, such as perimenopause. More comprehensive
hormone screening is available through private laboratories under
the guidance of the nutritional therapist or naturopath. They will
also help you to interpret the results and create a supportive plan.
FERTILITY
Whether you are planning your first pregnancy or thinking about
having another child, trying to conceive naturally or undergoing
fertility treatment, the period of time before you conceive gives you a
window of opportunity to evaluate your nutrition and general lifestyle.
Very often, fertility preparation is seen as the preserve of women.
In fact, for over half the couples in the UK who experience subfertility
(i.e. they are less than normally fertile), it is the result of problems on
the male side.
If you and your partner know you want to conceive, you should
both try to make some dietary changes three months ahead of that
time. During these months, immature eggs, known as oocytes,
mature in preparation for release during ovulation and sperm cells
develop prior to ejaculation. Eating a nutritious diet during this time
greatly influences the quality and efficiency of this process and gives
you an even greater opportunity to create a healthy pregnancy.
Making dietary changes and improving nutrient stores may also
help to correct factors that may be affecting your ability to conceive,
such as a low sperm count in men or hormonal imbalances during
the menstrual cycle in women.
Building a relationship with your baby can start before you
conceive. Investing in and caring for your health during the
preconception period will provide your baby with a nutrient-rich
environment in which to thrive from day one of pregnancy. It is the
window of opportunity for you to start building the nutrient reserves
for your experience of a healthy pregnancy too, to minimise your
experience of common pregnancy ailments and make pregnancy the
enjoyable, blossoming journey that it can be.
Nutrition is the foundation for you and your baby
Studies have shown that couples who have made changes to their
diet and lifestyle improved their chances of having a healthy
pregnancy and baby, but research has shown that the benefits
extend way beyond this. Indeed, how healthy your diet and lifestyle
are during the preconception period is now understood to sow the
seeds of health for your growing baby in infancy, such as reducing
the risk of atopic conditions like asthma and eczema, and chronic
health conditions in adulthood, such as diabetes.
Eating a healthy diet before you conceive can also influence milk
production during breastfeeding and reduce the potential of postnatal
depression. Studies have shown that couples who took nutritional
supplements to support a healthy diet had quicker conception rates
than those who did not. Below are the nutrients that have been
shown to support fertility in both men and women, so look for them
when choosing your fertility supplement:

B vitamins
The entire B vitamin family is important during conception and
pregnancy. However, vitamin B6 has been shown to support cycle
regularity and redress imbalances in hormonal conditions such as
fibroids, endometriosis and PMS. Research has shown that giving
B6 to women who have trouble conceiving increases fertility. Vitamin
B12 has been shown to improve low sperm count.

Zinc
This is an important mineral for its contribution to normal fertility and
reproduction, cell division and protection of cells from general wear
and tear. Zinc also contributes to normal DNA synthesis – the
genetic material that forms the basis of all of us. Zinc deficiency is
common (especially in those women with a history of taking the
contraceptive pill) and can affect sperm and egg production. Good
sources of zinc include pulses such as chickpeas, pumpkin seeds,
cashews and almonds, meat, dairy, eggs and wholegrains.

L-methionine
All amino acids perform a vital role in good health and egg
production. However, L-methionine is an essential amino acid that
plays a role in hormone stability and therefore supports a regular
menstrual cycle. It also protects cellular DNA from damage in the
months before you conceive. Good sources are chicken, fish, tofu
and quinoa.

Beta-carotene
There has been concern about excess intake of vitamin A, a fat-
soluble nutrient, in the form of retinol during pregnancy. The
vegetable source of vitamin A, beta-carotene, is converted to vitamin
A in the body as and when your body needs it, so there is no risk of
an excess amount being produced. The corpus luteum, a hormonal
structure that produces progesterone after a woman has ovulated,
has the highest concentration of beta-carotene in the body. So beta-
carotene can influence cycle regularity and the early stages of
pregnancy. Good sources are carrots, sweet potatoes, tomatoes,
spinach and broccoli.

Vitamin D
The latest research has demonstrated how important sufficient
vitamin D is for a healthy conception and pregnancy, as well as to
reduce the risk of gestational diabetes. Getting enough vitamin D
can be hard through diet and sunshine alone (especially if you live at
a more northerly latitude) and so supplements can be a good
support. Good sources are dairy, eggs and oily fish.
Vitamin E
This is another antioxidant shown to benefit fertility in both men and
women. Supplementing with vitamin E during IVF treatment has
been found to improve fertilisation rates. Good sources are
sunflower seeds, almonds and wheat bran.

Selenium
A healthy level of this trace mineral has been shown to improve low
sperm count and healthy sperm formation. As an antioxidant, it also
reduces the risk of miscarriage caused by chromosomal
abnormalities. Good sources are Brazil nuts, wholegrain rice,
shellfish and eggs.

Folic acid
Along with other members of the B vitamin family, such as B12, folic
acid is used to produce the important genetic material of the egg and
the sperm in the three months prior to conception. Folic acid
deficiency has been linked to a developmental abnormality known as
a neural tube defect (such as spina bifida), which arises between the
24th and 28th day after conception. Supplementation in the three
months before you conceive and during the first 12 weeks of
pregnancy lowers this risk by 70 per cent, as well as reducing the
risk of ‘small for gestational age’ babies and cleft lip and palate (De-
Regil et al., 2010). The recommendation is for folate to be taken in
the 12 weeks prior to conception because once you are pregnant,
your baby’s supply of folate is drawn from the reserves you have
built up over the three months before you conceive. Good sources
are broccoli, chickpeas and leafy green vegetables.

Vitamin C
This antioxidant had been shown to reduce excess histamine, which
can inhibit the body’s production of cervical mucus. This mucus
supports the sperm in reaching the cervix. Vitamin C also acts as a
protectant against sperm damage. Good sources are sweet
potatoes, tomatoes, citrus fruits and broccoli.

Chromium and inositol

These lesser-known nutrients play a role in blood glucose
management. Imbalances in blood glucose create a ‘stress’
response in the body, which can lower the chances of conception.
Good sources are wholegrains such as rice and quinoa, and
oranges.

Choline
This member of the B vitamin family supports normal liver function
and how well your body breaks down fats. Liver health significantly
affects hormone balance in both men and women. Choline also
plays a central role in the unborn baby’s brain development. Good
sources are eggs, chicken and dairy foods.
Co-enzyme Q10
Recent research has shown that co-enzyme Q10 protects eggs and
sperm from damage, as well as supporting healthy cell division in the
first stages of pregnancy. Good sources are meats (especially
poultry), eggs, oily fish and pulses like lentils.

Omega 3 fatty acids

These essential fats support hormone balance and the absorption of
fat-soluble nutrients, such as vitamins E, D and K. They also form a
large part of the head of sperm and can therefore influence sperm
quality and mobility. Good sources are oily fish, eggs and flaxseeds.

Diet and lifestyle

Becoming as healthy as possible before you conceive is about
nourishing your mind as well as your body.

Stress
Stress is not the preserve of the overworked, as often thought.
Factors such as lack of sleep, dissatisfaction with where you are in
your life and exercising too little or too much, are all potential
stressors to the body. Whatever the reason for your stress, following
the nutritional advice in this book can improve how well your body
responds to it.
When you are stressed, your body adopts a fight, flight or freeze
response. This triggers the release of the stress hormones cortisol
and adrenaline, which affects digestion, blood pressure, circulation
and brain function, and, over time, other areas of health, such as
hormone balance and nutrient levels.
Creating opportunities to unwind – whether by doing yoga,
massage, meditation or making small tweaks to your everyday
routine, such as walking in your lunch hour or going to bed earlier –
is an important part of encouraging relaxation and therefore
combating stress. This is especially helpful during the fertility journey
but also during pregnancy and parenthood.

Caffeine
Caffeine, especially in the form of coffee, has been shown to have a
direct effect on fertility in some men and women. Although UK
government guidelines suggest an intake of up to 200mg of caffeine
a day (the equivalent of two cups of instant coffee) is not harmful, a
2022 study indicated that drinking as little as one cup of coffee a day
can decrease fertility and increase the risk of miscarriage by up to 50
per cent (Jafari et al., 2022). Caffeine has been found to adversely
affect sperm count and motility and increase sperm abnormalities.
As well as coffee, caffeine is found in tea and fizzy drinks. There
is also research into other ingredients found in these drinks, such as
the stimulant theobromine, which is also present in decaffeinated
versions. If you are trying to conceive, I recommend that you and
your partner reduce your consumption of caffeinated and
decaffeinated drinks, including coffee, colas, diet colas, chocolate
and tea, with the exception of the odd cup of coffee or tea.

Alcohol
Alcohol can affect both male and female fertility. The British Medical
Journal reported that women who had fewer than five units of alcohol
a week were twice as likely to become pregnant in a six-month
period than those women who drank more than this. Current
recommendations by the Food Standards Agency (FSA) suggest
limiting alcohol intake altogether during the preconception period
and, if you do drink, have no more than one to two units once a
week.
In men, alcohol can inhibit sperm count, motility and quality, and I
recommend drinking fewer than six units per week. Additionally,
alcohol can affect hormone balance, as well as reducing nutrient
stores of key minerals for fertility, such as zinc (see here).
There are times when a having a lovely glass of wine can be part
of a balanced lifestyle – when you are celebrating a special
occasion, for example – but my advice is to treat alcohol mindfully.
Respect the research highlighted above and, when you do drink
alcohol, never do so on an empty stomach – this can adversely
affect how well your body responds to and metabolises the alcohol.

Environmental factors
Environmental exposure to toxins from pesticides and plastics has
been shown to impact on hormone balance and sperm production.
The main culprit is a group of chemicals called xenoestrogens, which
have a similar structure to the natural hormone oestrogen and
contribute to hormonal imbalance. One of the best ways to eliminate
an excess intake of these in the months before you conceive is to
eat organic produce, particularly grains, fruit and vegetables you do
not peel, such as berries and broccoli, as well as meat and dairy.
Toxic metals, such as mercury and lead, may also impact fertility
in both men and women. These can be found in pesticides and oily
fish, and there is a small amount in amalgam dental fillings.
Additionally, exposure to other chemicals and toxic metals found in
cigarettes have also been shown to impact on healthy development
of the unborn baby. This is the ideal time to find the support you
need to give up smoking for both you and your partner.
Medication can influence our nutrient levels too. For example,
metformin, a drug given to people with type 2 diabetes, can reduce
stores of vitamin B12; the contraceptive pill can reduce vitamin B6
and healthy bacteria in the gut; and statin medication for high
cholesterol reduces co-enzyme Q10 stores.
For more information on these important environmental factors, I
recommend you look at the website for Foresight Preconception
(www.foresight-preconception.org.uk).
The importance of good liver health
The hormonal balance needed for fertility depends on good liver
function. Aside from its daily task of detoxifying substances, such as
caffeine and environmental toxins, the liver also chemically alters an
excess of unused hormones. If this process does not happen
effectively, hormonal imbalances can occur, affecting fertility and
other health concerns, such as endometriosis, acne, premenstrual
syndrome (PMS) and polycystic ovary syndrome (PCOS).

Supplements

A natural supplement – designed for preconception for you and

your partner, which includes all of the nutrients recommended above.

Omega 3 fatty acids – 1g per day providing at least 400mg of DHA

for both partners.
PREGNANCY AND EARLY
MOTHERHOOD

Pregnancy
Pregnancy is a wonderful opportunity to prioritise your complete
wellbeing, to re-evaluate how you look after yourself in body and
mind, and to start building a nurturing relationship with your baby.
Research has shown that the quality of a mother’s diet before she
conceives and during pregnancy produces lifelong effects that can
improve her baby’s resistance to infection and degenerative disease
later in life. Eating well in pregnancy is thought not only to benefit the
baby but their subsequent children too. We would hope for
pregnancy to be a joyful time, but it can also be a time of anxiety and
uncertainty for many, particularly first-time mums, as we deal with
often conflicting advice and sometimes the less pleasant side effects
of growing new life, such as nausea, tiredness and discomfort. When
much can feel out of our control, I think it can be comforting to know
that by simply eating a healthy and nutritious diet you are supporting
your baby’s future health and that of their children too.

Key advice for pregnant women

Swap simple carbohydrates for complex carbohydrates

Stabilising your blood sugar is a key part of healthy eating during
pregnancy. It will support your energy levels, reduce the incidence of
symptoms such as morning sickness, reduce the risk of gestational
diabetes and support your body’s response to the hormonal changes
that occur. For example, choose porridge instead of ready-made
cereals; apples, pears and berries to deal with sweet cravings; and
beans and wholegrains over white rice or pasta.

Eat a source of protein at each meal and snack

All protein is made up of amino acids, which are the basic building
blocks of all human tissue. So, as you can imagine, protein is very
important when building a new human being! Protein is needed for
the growth of your unborn baby and the placenta, as well as to
support the hormonal changes that occur during pregnancy. Amino
acids also form the enzymes necessary for the digestive processes,
which can affect how well you absorb other nutrients from your food.
Protein continues to be of great importance after the birth because it
is also needed for the production of breastmilk. An egg for breakfast,
a handful of nuts for snacking on during the day and lean meat, fish
and pulses for dinner will all contribute to this.

Minimise or preferably avoid eating processed foods and sugary or

diet drinks
Some contain caffeine and many unwanted chemicals. Apart from
anything else, they will do you no favours in delivering you the
nutrients you need or regulating your blood sugar levels. See here
for more on the latter.

Focus on iron-rich foods

As with all nutrients during pregnancy, you are sharing your iron
stores with your baby. Iron is in high demand throughout pregnancy,
and especially towards the end of the pregnancy and post birth.
Building in iron-rich foods helps to prevent your increased blood
volume from causing you to develop anaemia.

Keep hydrated
Most adults need 6–8 glasses of water (about 1.2–1.5 litres) a day
and while you are pregnant or breastfeeding, you will likely find that
you need more. Drinking enough is a challenge when you’re either
feeling or being sick. Try your best to maintain your fluids by
regularly sipping water, herbal and ginger teas. A useful tip is to
consume a variety of seasonal soups, as this will help your nutrient
intake while increasing your fluids.

Eat foods rich in omega 3

The reality is that fats are the powerhouse for every cell in your body
and those of your baby, too. This is especially so for brain
development because over 60 per cent of the brain is made of fat.
The unborn baby’s brain goes through significant growth during the
first and third trimester. A good supply of healthy fats is therefore
crucial for optimum development, and also important to build stores
for breastfeeding and your recovery after the birth. In fact, research
has shown that improving your intake of the essential fats (omega 3
and omega 6) can reduce the risk of your baby having a premature
birth or a low birth weight and of you getting postnatal depression
(Middleton, 2018). If you do not have enough, the placenta draws
from the mother’s DHA/EPA stores, concentrating stores in the body
to that of twice the level of the mother’s. Eating fats is also important
to support your intake of fat-soluble nutrients, such as vitamins A, D,
E and K, as well as the fat-soluble plant compounds such as
carotenes that can support the immune system.

Manage your symptoms with calcium, magnesium and vitamin D

Calcium works with vitamin D and magnesium to prevent muscle
cramps, which can affect women during pregnancy, and to provide
energy. Pasteurised cheese, nuts, green vegetables and wheatgerm
are good sources of calcium and magnesium, while vitamin D is
produced in the skin from sunlight and small amounts are available
from oily fish and eggs.

MORNING SICKNESS

Pregnancy nausea, also known as morning sickness, affects about half of all pregnant
women and, far from being confined to the morning, can actually occur all day. The tips
in this chapter will support morning sickness generally, but if you are finding it hard to
manage proper meals, think ‘little and often’ and prioritise rest more than normal.
Vitamin B6 will support hormonal balance while helping to regulate your blood glucose,
so try to eat foods such as organic turkey, chicken and beef, avocado, sunflower seeds
and sesame seeds. I recommend taking a pregnancy multi-nutrient if you are struggling
to hold things down, but if you feel you need more, consult the advice of a nutritional
therapist.
Ginger can be very useful to reduce the feeling of nausea. Grate fresh ginger into
hot water and leave to infuse for three minutes before sipping. A teaspoon of apple
cider vinegar in 250ml of hot water can also be very helpful. Ensure you use organic
apple cider vinegar with the ‘mother’.
 Supplements

A good-quality pregnancy multi-nutrient – containing 10mcg of

vitamin D, 400mcg folic acid (in the form of natural folate), iodine and
iron.

Omega 3 – 1g per day. Ratio of 1:2 EPA to DHA with at least 400mg
of DHA. Concerns with oily fish consumption during pregnancy (due
to the presence of toxic metals such as mercury and PCB pollutants)
make supplementation an important choice for most.

Birth and beyond

I talk about pregnancy as the start of building your relationship with
the miraculous human being you are growing. The fourth trimester,
the first 12 weeks after your baby is born, is an extension of these
foundations. A time to focus on and meet your needs through a
nourishing diet, rest and permission to take life more gently.
If you are breastfeeding, a healthy diet is needed to support your
supply of quality breastmilk, and of course it’s important for you too.
The right diet and adequate rest helps to restore hormonal balance
after pregnancy, replenishes nutrient stores that have been
diminished and supports your immune system and energy so that
you can thrive and flourish too.
You have just been through a life-changing event and are
probably feeling a confusing array of things – joy, discomfort and
love, as well as being swollen, scared and in awe of your incredible
body – probably all at once. With an overwhelming surge of
hormones, the first 12 weeks can be particularly daunting.
After the birth
Your body will have been depleted by pregnancy and labour yet
needs to be in peak physical condition for the challenge of nurturing
an infant. You can support your body with a wide range of nutrients.
Here are the headline things to bear in mind:

∗ Antioxidants will nourish stretched skin and help damaged

tissues to recover from any tearing or from a caesarean.
∗ Iron can replenish stores after blood loss.
∗ Calcium and magnesium will replace that used up during muscle
contractions.
∗ B vitamins can help you to stay calm and relaxed; they may be
depleted from the high energy expenditure of birth and from any
stress.
∗ Zinc, vitamin D and essential fatty acids are all protective
against postnatal depression.

Food may be the last thing on your mind, but it has a beautiful way of
grounding and healing you, providing nutrients to set you up for this
next chapter in your life. Getting into a good routine is important but
will be different for everyone and can take some trial and error. Here
are a few tips to get you on the right track and make sure you are
including all the key nutrients from the list above:

Keep it simple
It is at this stage you will reap the benefits of stocking up your
postnatal storecupboard and utilising any pre-made frozen dishes
that friends or family can provide. If you give birth during the wintery,
damper months, avoid eating lots of cold foods and treat yourself to
warming stews and soups. Slow-cooked foods can be very
nourishing for the gut and immune system, as well as providing a
little bit of comfort. (I do recommend investing in a slow cooker if you
don’t have one already – see here for more on the benefits of this
style of cooking.) Eating in this way has also been shown to be
supportive for postnatal mood too. When blood sugar levels are
unstable and low, depression and anxiety can feel worse. Don’t feel
ashamed to ask for others’ help in making nourishing meals in the
early days. In many cultures, this is the standard practice with the
mother focusing on rest and bonding with their new baby for the first
weeks and months.

Prioritise iron- and zinc-rich foods

As birth can cause blood loss, it’s important to replenish those
stores, for energy, repair and immune health. Good sources of iron
at this time include nettle tea, green leafy vegetables, oats, pulses,
spinach, organic red meat and lentils. Remember to always pair
plant iron with vitamin C-rich foods to aid absorption.
Zinc is needed for the immune system and healing after birth. It
also supports the production and therefore the moderation of
hormones, which will be very changeable over the next few weeks. It
can also have an effect on symptoms of postnatal depression and
has been shown to be especially effective in women who have been
unresponsive to antidepressant medication. Build plenty of zinc-rich
foods, such as nuts, lamb and wholegrains, into your diet.

Help your gut flourish

If you had medication during birth or a caesarean section, or lacked
diversity in your diet while pregnant, your gut-friendly bugs may have
taken a hit. Add probiotic foods such as sauerkraut, kefir and miso (a
cup with warm water works well) to help repopulate or include a
probiotic with lactobacillus strains (If breastfeeding, these will also
help populate your baby’s newly growing gut flora too.) Consider
taking a probiotic supplement specific for pregnancy or
breastfeeding, too.
Remember those all-important omega 3s
As I spoke about in the pregnancy section, during the third trimester
and while breastfeeding, your baby pulls on your stores of omega 3.
Optimal levels are important for brain health, including memory and
concentration, which may already be taking a hit if you are feeling
sleep deprived! Rich sources are sardines, mackerel, anchovies,
salmon, herring, trout.

Breastfeeding
Breastmilk contains essential fatty acids, so it is important to
replenish these in your diet if you are breastfeeding your baby. They
are needed for healthy hormone balance and to protect against
fatigue, allergies and the memory loss and confusion that is often
attributed to tiredness after birth. Breastmilk will provide your baby
with friendly gut bacteria that will make vitamin K once they have
fully populated their digestive system.

Supplements for breastfeeding mothers

A good-quality natural multi-nutrient – Some companies

formulate their pregnancy supplement so that it contains all of the
nutrients needed in breastfeeding too. Ensure it contains vitamin B12
and calcium to support your nervous system, as well as iron and zinc
to promote psychological wellbeing during the ups and downs of new
motherhood.

Fenugreek and stinging nettle have traditionally been used for

centuries to optimise milk supply and quality for lactating women.
Omega 3 – Look for a supplement of 1g per day providing at least
400mg of DHA. This will be required to support the quality of your
breastmilk and provide essential fatty acids for your baby’s
developing nervous system and brain.

POSTNATAL DEPRESSION

The causes of postnatal depression can range from sudden changes in hormones to a
traumatic birth. It is more than ‘the baby blues’ – it is debilitating and all-consuming. It
can leave you feeling lethargic and hopeless, and disinterested in the baby and in
taking care of yourself. It can affect appetite and sleep patterns and cause you to cry a
lot. It lasts for several weeks and can occur at any stage in the first year of
motherhood. It is important to remember that you are not alone and that help is
available, including nutritional changes that can contribute to your healing. Do ask for
help – there will be people who want to listen and support you to find balance again so
that you can enjoy your baby and motherhood.
There is a significant body of research underlining the influence that healthy DHA
and EPA intake can have on the reduction of symptoms of depression, both on their
own and in combination with antidepressant medication. Studies are not conclusive,
but there is sufficient evidence to indicate that they may help. A study conducted by the
National Institute for Health and Care Excellence found that a 1 per cent increase in
blood levels of DHA related to a 59 per cent decrease in the risk of depressive
symptoms postnatally. Studies also show that in countries where fish intake is low,
postnatal depression is higher. As unborn babies accumulate an average of 67mg of
DHA per day in the last trimester, this can sometimes be at the cost of the mother’s
fatty acid stores postnatally.
Taking omega 3 fish oil supplements from the twentieth week of pregnancy to three
months after the birth has been shown to be beneficial in improving mood.
However, these benefits were not seen in those women consuming omega 3 from
plants or seeds sources. Therefore, if you are vegetarian or vegan, I recommend you
support your diet with omega 3 supplements made from algae.
If you are struggling, then it is unlikely that a supplement will solve everything, but
this information can be helpful to know. Again, please do ask for help. Be gentle with
yourself, with your body and with your internal thoughts. You have already done an
incredible job.
 Supplements

Good-quality multi-nutrient for new mothers – A full multivitamin

and mineral supplement offers the ideal foundations needed
throughout the first 12 weeks of motherhood. Look for 400ug of folic
acid in the form of natural folate and 400iu/10ug of vitamin D for
healthy bones and teeth, as well as zinc, vitamin B12, iron, vitamin
C, calcium and beta-carotene.

A broad-spectrum probiotic – to help repopulate your gut with

lactobacillus strains to support the amount and diversity of your gut
bacteria. If breastfeeding, these will also help populate your baby’s
growing gut flora. Include foods such as sauerkraut, kefir and miso
too.

Omega 3 – In a ratio of 2:1 DHA to EPA and providing at least

400mg of DHA (see here). During the third trimester and while
breastfeeding, your baby pulls on your stores. Optimal levels are
important for brain health.
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Further Reading
Burke, I. (2016) The Nature of Beauty, Ebury Press: UK
Dimbleby, H. et al. (2024) Ravenous: How to get ourselves and our planet into shape,
Profile Books: UK
Kumar, S. (2015) Soil, Soil Society: A New Trinity for Our Time, Ivy Press: UK
Lond-Caulk, T. (2022) Eat Well and Feel Great: The Teenager’s Guide to Nutrition, Green
Tree: UK
Newby, K. (2022) The Natural Menopause Method, HarperCollins: UK
Northrup, C. (2020) Women’s Health, Women’s Wisdom, Piatkus: UK
Norton, H. (2015) Your Pregnancy Nutrition Guide, Vermillion: UK
Pollan, M. (2009), In Defence of Food: An Eater’s Manifesto, Penguin: USA
Rushton, E. (2022) Natural Wellness Every Day, Vermillion: UK
Van Tulleken, C. (2024) Ultra-Processed People, Penguin: UK
Welch, C. (2011) Balance Your Hormones, Balance Your Life, Da Capo Press: USA

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Acknowledgements
As in nature, a symbiosis of energy and effort created the writing on
these pages. I owe great gratitude to Elen Jones for asking me to
write this book; to Katherine Pitt, Tina Persaud, Liz Marvin and the
entire team at Laurence King for their knowledge and
encouragement; and to the incredible team at Wild Nutrition for their
patience and support while I took myself away to write.
Thanks to you, the reader, for choosing this book. I hope that the
information in these pages supports you in your understanding of
natural nutrition and your body’s needs, and encourages you to
adopt simple and sustainable changes for a healthier life.
Finally, I am forever deeply grateful for, and inspired by, my very
precious family of quite brilliant young men: Alfie, Ned and Oscar,
and my treasured husband, Charlie. Your love and championing of
my quests is the greatest gift of nourishment, and I feel the luckiest
woman to receive it.
OceanofPDF.com
Copyright

First published in Great Britain in 2025

by Laurence King, an imprint of
The Orion Publishing Group Ltd, Carmelite House,
50 Victoria Embankment, London EC4Y 0DZ

An Hachette UK Company

Text © Henrietta Norton 2025

Illustrations © Claire Harrup 2025

The moral right of Henrietta Norton to be identified as the author of this work has been
asserted in accordance with the Copyright, Designs and Patents Act of 1988.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval
system, or transmitted in any form or by any means, electronic, mechanical, photocopying,
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