The thyroid is a small, butterfly-shaped gland that sits at the front of the neck and is really important for energy regulation. It produces thyroid hormones which are secreted into the bloodstream and then act as messengers, affecting cells and tissues and regulating many processes in the body. We can use the analogy of a car when talking about the thyroid hormones: when the thyroid gland is working properly, the car is driving smoothly and there’s just the right amount of pressure on the accelerator pedal. Within the body the thyroid hormones regulate our metabolism, keep our energy levels high, aid good sleep, regulate our bowels and aid digestion. When the thyroid hormones are not balanced and are running too high, it’s akin to pushing down hard on the accelerator. This leads to symptoms such as diarrhoea, agitation, light or no periods, hunger, disrupted sleep, fast speech and a ‘hyper’ mood. When the thyroid gland is sluggish and underactive, it’s similar to pushing down on the brakes of the car. The individual will feel sleepy, tired, low in mood, have long heavy periods, be constipated, gain weight and have a low appetite. They can also have dry skin and their hair can become thin or fall out. Diagnosing a thyroid disorder should be based on blood tests but also symptoms. The problem is, the symptoms of a low thyroid could relate to many other conditions – tiredness, low mood, weight gain, feeling cold, hair loss – so it is difficult to diagnose on symptoms alone. Most GPs are not able to do detailed thyroid tests to check your TSH, T3, T4, thyroid antibodies and reverse T3 routinely as they don’t have access to them. When I see a patient, we do this test as a baseline and re-check it a few months later to measure change. There are a range of medications I look at to help boost the thyroid gland, such as Levothyroxine, T3 and a more natural preparation. However even without these tests, if you’re worried about your thyroid under-functioning, there are nutritional changes you can make. Iodine and the thyroid gland Iodine is very important for the functioning of the thyroid gland. This is because both T3 and T4 hormones made by the thyroid gland are high in iodine content, so if this isn’t present, the thyroid gland cannot make the hormones, and this will subsequently lead to tiredness and low energy levels. If you are experiencing symptoms of poor thyroid function then you could be iodine deficient. Iodine deficiency is one of the three most common nutritional deficiencies, along with magnesium and vitamin D. More than 100 years ago, iodine was shown to reverse and prevent the swelling of the thyroid gland, also known as a goitre, and correct hypothyroidism. Iodine has other effects such as improving fertility, helping brain development in children, stabilising metabolism and body weight and optimising immune function. It is a potent anti-bacterial, anti-parasitic, anti-viral and anti-cancer agent and protects other organs and tissues in the body. For example, studies have shown that rates of breast cancer and fibrocystic breast disease, which is not cancerous but common, decrease with iodine supplementation. Iodine and iodine-rich foods have a history of being natural treatments of hypertension and cardiovascular disease. Studies have also shown that people living in iodine-deficient areas have higher rates of stomach cancers and increased iodine intake has been associated with a reduction in stomach cancer rates. Iodine can be substituted in forms of supplements or by eating foods rich in iodine. The food with the most iodine in it is seaweed such as kelp or spirulina. Iodine, but less of it than in seaweed, is found in cod, baked potatoes with the skin, salt, shrimp, turkey breasts, tuna and eggs. The body cannot store iodine which is why a daily regular intake is needed. A maximum daily dose of 1.1mg (1100mcg) iodine is currently recommended but a dose of 150mcg, if someone is not deficient, is the recommended daily dose. A holistic health-care practitioner, such as myself, would be able to test your iodine levels if this is something you are concerned about. Some people who have overactive autoimmune thyroid conditions like Graves’ disease should avoid iodine supplementation and rarely some people react to iodine. It’s important to remember that excessive intake of iodine can also cause thyroid problems.

We’re living in stressful times. While you may not be able to get rid of the stressful situations, there are definitely ways that we can minimise the stress we feel and the negative impact it can have on the body. Too many stress hormones cause inflammation in our body, which can lead to increased risk of cardiac issues, cancers, digestive issues, poor blood sugar control, and impact our weight, mood and energy. There are ways to improve our stress levels and some can be more simple than you think. #1 EAT YOUR WAY BACK TO ENERGY Eating regular meals throughout the day will stop your blood sugars and hormones from fluctuating too much. When we have a big meal cortisol, the fat-storing hormone, is released so it’s better to have your big meal earlier in the day. Perhaps it’s no surprise that cutting back on sugary snacks will help heal adrenal fatigue. The body often craves sugary or salty foods in this state. Many people rely on caffeine to keep going, but overall, this leads to a greater drop in energy. The best foods to support the adrenal glands with micronutrients are asparagus, avocado, garlic, cabbage and ginger. #2 TAKE SUPPLEMENTS Vitamins B, C and omega-3 fish oils all support the adrenal glands. You could take these in the form of supplements or eat more foods rich in vitamins B and C, such as avocados, grapefruits, strawberries, bananas, oranges and blueberries, to name but a few. Omega-3 fish oils are found in oily fish like mackerel and salmon. In addition, herbs such as ginseng, Rhodiola, Ashwagandha, Cordyceps mycelium extract and L-theanine can all be helpful. There are some herbal supplements that can help support the adrenal glands as well as a supplement with pituitary and adrenal concentrate from bovine source to aid the healthy functioning of the adrenal and pituitary glands, but this should be done under the supervision of a health-care professional. #3 EXERCISE, GENTLY When you have adrenal fatigue over-exercising, such as a strenuous gym session, will only put more strain on the adrenals. It’s more beneficial to do 15–30 minutes of gentle exercise a day. Walking, yoga and swimming are ideal forms of exercise. It’s also good to get some fresh air whenever possible so ensure to walk outdoors. #4 MAKE TIME TO RELAX Schedule some relaxation into your diary every day, even if it’s only 5–10 minutes. Walking, hot baths, massages, reading and meditation are all simple but effective. Go out and have fun too. We relax when we are doing things we enjoy. Whenever you are stressed, take a few deep breaths through your nose. This helps to slow the heart rate down. We’re all extraordinarily busy nowadays, but it pays to learn how to notice when we’re first getting stressed, acknowledge it and take time out to have a cup of herbal tea or gather our thoughts. #5 BE CONSISTENT Consistency is key with these changes. It can take some time improve your stress hormones. It could be good to set yourself a challenge and try and do some meditation every day for 30 days or keep a gratitude diary daily for 30 days. Then once you’ve mastered one thing you can move on to something else. Remember, we all have bad days, but the key is to dust yourself off again and continue the positive changes you are making to improve your life and health.

As most people know, I am a women’s health and bio-identical hormone expert. I know what a difference using hormones can make to people’s quality of life. However I also know that using hormones in insolation without looking at nutrition and lifestyle is a big mistake. The hormones become less effective overtime unless other factors are also balanced. Below are  7 top tips on how to balance your hormones  by using nutrition and supplements: Cut Out Sugar Sugar causes insulin spikes and causes surges in cortisol and adrenaline. This can make flushes and sleep disruption worse. High levels of adrenaline and cortisol also block progesterone receptors in the second half a woman’s cycle and can make mood symptoms and pre-menstrual tension worse. ​Balance omega 3 fatty acids I ​check nearly all my ​female patients for an imbalance of their omega 3 fatty acids. An imbalance of fatty acids can make aches and pains worse, worsen dry skin and hair and generally makes any hormonal imbalance worse, including endometriosis, fibroids and pre-menstrual tension. Foods rich in omega 3 include eggs, flaxseeds and fish. ​Magnesium ​All women can benefit from taking magnesium. It is a natural wonder. It helps aches and pains, poor sleep, mood and reduces brain fog and improved concentration. A deficiency in magnesium is associated with insulin resistance. Magnesium can be used topically as an oil or in capsule or powdered form. ​​Vitamin D ​This is actually a hormone not a vitamin which is synthesized in the body when exposed to sunlight. It is a powerful immune modulator, and also has protective effects against diabetes, autoimmune disorders and heart disease. A low vitamin D can cause muscular aches and pains, low energy and low mood. I test all my patient’s vitamin D and prescribe a vitamin D3 supplement. ​Phytoestrogens ​​Some women find taking phytoestrogens in their diet helpful to control symptoms such as hot flushes. These are found in chickpeas, organic soya, legumes, fennel, celery, linseeds, flaxsees, garlic, whole grains and parsley. ​​​Milk Thistle  ​ Milk Thistle is important to keep the liver working effectively. Treating any hormonal disorder should involve making sure the liver is working effectively. ​Balancing the adrenal glands ​The adrenal glands, if not working effectively, can produce oestrone, which is a type of oestrogen that can lead to an increased risk of breast cancer. Elevated cortisol, which is a hormone made by the adrenal glands, worsens all menopausal symptoms. In my mind, balancing the adrenals is the priority when treating female hormone disorders.

So here we are again, in a lockdown which seems to be never ending! There are certain things we can control and others we can’t, and having a lockdown is out of our control, but how we show up to it and use our time is in our control. It’s hard to have a positive mindset when you don’t feel positive, but here are some tips to try and make use of your time and go from surviving to thriving... Make a list of things you’d like to achieve this year  – this isn’t to depress you further! There may be things on this list you can do right now, like learn a language, or I’ve taken up playing guitar again. Perhaps you’ve been meaning to do Couch to 5k, or re-watch all the Harry Potter films, or read a book you’ve had for ages. Try and do some things that are in your control right now.  Everyday do some exercise  – you don’t have to do a half marathon every day, but even a 20 minute walk would be good and gets you out in fresh air and produces endorphins. Walk, run, stretch, yoga, one of the plethora of online classes available, don’t stop moving your body. Even try something new, such as an online dance class, no one will see you so that can take some of the pressure off! I think moving is so important, even when I’m in clinic, I jump up and down a few times in between patients to keep moving! Move your body, change your state of mind and energy! Breathe/meditate/gratitude/prayer  – As well as looking after the external body, we must look after our internal world too. Every day, it would be good to do some breathing exercises, some meditation, and some prayer if that’s your bag. Gratitude is also good for anchoring us in appreciation of our lives. Even during lockdown! I tend to do my gratitude at night and write down all the good things that happened to me, even if it’s a nice text from a friend, some nice dinner, a good sleep, a warm shower… there’s many resources on line but the  Calm  and  Headspace  apps can be a good place to start if you’re new to all of this. Keep in touch with your loved ones  – not just on social media! Actually, pick up the phone, do a Zoom/Facetime call, see people for a walk (if you’re allowed to in your area). There’s nothing like real life interactions. They boost your spirits and are good for your health by reducing stress by having a good laugh with your friends, it’s good for your immune system. Plan something big and epic  – studies have shown that having something to look forward to, such as a holiday, gives you more happiness when you’re planning it than when you’re actually on the holiday. This lockdown can’t last forever! Make a big, exciting plan for later this year or next year – it can be a big trip, a party with all your friends, a plan to move house or move cities. Think about it and start planning it! Start thriving! Get your house in order  – if you have more time right now, use it to get things in order. You could sort out your cupboards, sort out your finances, do things that would normally seem a bit boring such as sorting out insurances or wills. Be kind to yourself  – we find ourselves in extraordinary times. This is a hard time, with everyone having a massive change to their routine and life. There will be good days and bad days, days where we feel super productive, and days where you just sit on the couch eating and watching Netflix feeling miserable. It’s all ok. Reach out when you feel low to your support network and enjoy the days you feel good. You’re only human. Remember if you’re really struggling there are lots of support agencies out there such as The Samaritans on 116 123.

I hope everyone is well, healthy and happy. I have been settling back into clinic over the last few weeks after my trip to Mount Kilimanjaro. It is very hard to put into words how the experience made me feel and the profound effect it has had on me, but I will try! The first thing I have learnt is how I can cope under extreme circumstances. The walking was tough from day 1, the camping was hard as it was -15C most nights and living on the mountain for 15 days was completely out of my comfort zone. Summit night was probably the worst night of my life and it took a lot of mental strength, probably more than the physical strength, to drag myself up to the summit. It is also a reminder to me of the amazing things our bodies can do and to be grateful for that.  It was so satisfying to be part of   Choose a Challenge  who sent 300 students to the mountain to raise money for charity. It was definitely fulfilling being part of their journey and helping certain students’ summit with medical intervention and helping others fulfil their dreams. There were a few emergencies which again put me out of my comfort zone as treating someone who can’t breathe at 4000m is very different to my day job! The most surreal moment was drawing up injections in a dark tent in the middle of the night lit by only my iPhone. An important thing I will mention is the spirit of the Tanzanian people. These are people who give their all to their job and always meet you with such cheerfulness and generosity of spirit. I have never experienced anything like it before. I felt so looked after, safe and felt more looked after than I ever have! The country is beautiful, and the mountain has an energy which is really peaceful. Tanzania and Kilimanjaro will always have a special place in my heart! The biggest lesson I learnt from this trip personally was not to see boundaries or place confines on myself. Literally putting one step in front of the other, no matter how slowly, will get you to your destination, just focus on the journey and have some faith.

In a modern world where we are all concerned about having more energy and looking and feeling great, people have never felt more stressed. We are fast becoming a nation of workaholics with an “all work, no play” culture. However, we can all reduce our stress levels by getting back to basics, by improving our mental well-being which can lead to better health. We all need to take responsibility for our health by promoting the link between mind, body and spirit, and using natural health care that works in synergy with the body. As well as conventional medicine, I think people can revitalise their health by starting on the  inside  in order to look and feel great on the outside. It’s about stripping back to basics as emotional stress can affect our physical health. We have always thought we are born with our genes and there is nothing we can do to change ourselves, but we can. Telomeres are the bits on the end of our chromosomes that keep them intact, like the plastic caps that hold the ends of shoelaces together. As cells divide and replicate, telomeres eventually shorten; when they become too short, cells die. This leads overall to a shortening in the length of our lives. Lots of different factors affect the shortening of the telomeres and Nobel Prize winning research has shown that stress affects the shortening of our telomeres as much as smoking does. Therefore, stress is as bad for your health as smoking. However, the great news is that you can slow telomere shortening and rejuvenate your cells by making relatively simple health and lifestyle changes. #1 Appreciation We live in hectic times and are always striving for more. It’s helpful for some to keep a ‘gratitude journal’. Every morning write down three things you are grateful for and do the same before bed as you reflect on the day. It can be as simple as enjoying times with a good friend or being happy that the sun has been shining. Remembering the positive things about yourself and your lives has a positive effect on mental well-being and mood. #2 Creative Visualisation Scientific research has shown that visualising can make a difference to our health. Cancer sufferers who spent time visualising their cancer cells being destroyed had better results than those who didn’t. We often feel helpless in our situations and that can cause stress in our lives. It can be helpful to spend time visualising – or imagining – the life we want. Simply sit comfortably, close your eyes and ‘imagine’ the life you want and the person you want to be. This only takes five minutes a day and can have huge benefits to your health and mood. #3 Breathe We all breathe already so surely there can’t be a ‘correct’ way to breathe? Actually, there is. We often breathe unconsciously and without giving it a thought, but it is important to become aware of this. Studies have shown that breathing in a regular rhythm influences the heart and health in general. The best way to breathe is to make the out-breath slightly longer than the in-breath. Any pattern of this is good, but the ideal is four seconds in, and seven seconds out. Practice this for five minutes a day, before bed or during relaxation time. It is also good to use your stomach during breathing. A technique often practiced by Yoga followers is to move the stomach out when breathing in and to flatten it on the out-breath. It may feel a bit odd at first but with a little bit of practice this will soon become routine. #4 Exercise Walking for half an hour a day is as effective in treating mild to moderate depression as taking anti-depressants. Exercise releases endorphins, the ‘feel good’ chemicals in the brain and gives you a natural high. Any form of exercise is good, from walking, to tennis or yoga. #5 Eat right for stress Tea, coffee and energy drinks should be avoided when stressed. They may be refreshing for someone who’s tired, but they also contain neuro-stimulators like caffeine and theo-bromine, which are proven to heighten stress. Stress makes you anxious – further stimulation can heighten this anxiety and even cause insomnia. Junk food and takeaways are a far cry from a balanced and healthy diet. They contain high levels of protein, fats and carbohydrates that don’t contain vital minerals and vitamins, which can induce stress. Reducing stress is all about a balance of the correct vitamins and minerals, so it’s highly recommended to avoid all fast foods and takeaways. Soft drinks are packed full of calories that are useless and contain no vitamins or minerals. When stressed, a build-up of carbon dioxide and lactates in the body can result in a condition called ‘acidosis’, which is damaging to health. The high levels of carbon dioxide in drinks aggravate stress. Sugar should be avoided where possible – stress causes an increase in blood glucose levels, which can in turn lead to a higher risk of developing diabetes. Reduce stress by eating fresh fruit and vegetables, which provide stress-reducing vitamins and minerals. Vegetables also have a high fibre content, which is helpful in treating constipation – another long-term effect of stress. Fish such as mackerel contain Omega fatty acids, which are extremely good for the heart and can protect you from heart diseases. Fish also contains choline – a great memory booster, which can help you during stressful times. Yogurts provide minerals including calcium, essential to maintain well-functioning nerve impulses and calcium can also be found in leafy green vegetables and avocados. Herbal items such as dandelion, chamomile, and passion flower also relax both the body and mind. #6 Meditation and Mindfulness More than 100 scientific studies have shown the benefits of meditations, from lowering blood pressure to improving sleep to helping people to give up smoking. It is about trying to quieten our mind and the internal dialogue that goes on most of the time inside our heads. You can learn this at a yoga class or by buying a meditation CD. Or you can give it a go yourself by sitting comfortably with your eyes closed and trying to quieten your mind. A good way to try is to count as high as you can before your thoughts come in and distract you. Most people rarely get above three so don’t feel frustrated. It is normal to have thoughts coming in, it is important to just push these thoughts away and start again and not to get frustrated. When you next brush your teeth, instead of letting your mind wander, spend some time focusing on brushing your teeth, the sensations you feel and the sounds and how it makes you feel. This is called mindfulness. You can try this whenever you are doing anything routine, from washing up to having a shower. Becoming more aware can help distract us from our internal chatter and leave a clearer mind.

I had a conversation with a friend, which got me thinking about the authentic relationships in my life. I’m very lucky that I have a large circle of friends, and even luckier that some of those are authentic. To me, an authentic relationship is one built on honesty, it’s where you can truly be yourself with the other person – not your public face, not your polite mode, but actual you – in a mood wearing a onesie and no make up and stropping about nothing. It’s where you can tell the other person they’re being a total idiot and they may not agree with you, but they know what you say will always come from a place of love with no ulterior motive, and vice versa. My authentic friends have to put up a lot from me. I can be quite grumpy at times, but I’m also really fun to be around and to get the best of me you have to love the worst of me! Something I’ve had to learn is that people should only get the time from you that they earn. It takes time and trust to build authentic relationships and it cannot be forced. However there can be ‘authentic moments’ in every day. Those moments where you meet someone and just connect and have a really deep conversation and understand each other. Those can be on a beach in Croatia in the early hours talking about the universe, those moments where you talk a stranger in a coffee shop and feel like you already know them, they can be with someone at work connecting over a shared passion or frustration. The other important factor of course is to be an authentic person and live an authentic life. To me that means to be true to myself and living in accordance to my values and to be genuine. Modern life often means we have to stifle who we are, so it’s important to have outlets where we can be our true selves. So look for the authenticity in every day life, as these are the moments that make life unique, special and worth living.

Want to avoid the winter coughs and colds? Here are some top tips to cure cold’s and flu’s over winter… #1.   Vitamin C with zinc has been shown to reduce the severity of the symptoms of a cold if taken for five days.  Recommended dose is 1000mg of vitamin C and 10mg of zinc.  #2.   The last thing you will feel like doing when you have a cold is exercising, but a study has shown that going on a 45-minute walk when you don’t normally do much exercise boosts your immune system. The effect can last for up to three hours. #3.   Having beta glucans in your diet – found in baker’s yeast, oats, rye, barley, wheat and shiitake mushrooms – or in supplement form, on a daily basis, has been shown to reduce both bacterial infections and viruses. And, if taken when unwell, beta glucans can shorten the length of the illness. #4.   Get plenty of lysine, an essential amino acid that works to boost the immune system and helps stimulate the body’s own antibodies to fight illness. It’s found in plain yoghurt and skimmed milk, apricots, dried apples and mangos, and fish. #5.   Start taking probiotics. A recent study showed that people with colds recover more quickly and have less severe symptoms when they take them. #6.   To soothe your throat, make a hot water drink with honey, ginger and lemon.  #7.   Steam inhalation may sound old-fashioned, but it’s a powerful way to help clear mucus and soothe irritated airways. #8.   Drink plenty of fluids, as it’s easy to get dehydrated when you’re ill due to fluid loss caused by having a high temperature and increased nasal secretions. #9.   When you have a cold, sleep with an extra pillow, as this will help with the drainage of nasal passages. #10.  Try sleeping with a window open, as germs and viruses can breed more quickly in warm temperatures.  It’s a myth that cold weather causes a cold and keeping fresh air circulating will help create a healthier sleeping environment.  #11.  One final and important tip…get plenty of rest. Proper rest can boost your immune system to get you feeling better sooner.  Sleep helps your body better fight infections that cause you to get sick.

We all know the drill. Eat, drink and be merry over the festive season and then do a January detox. But what if you could have fun over Christmas without putting on half a stone, perhaps only a pound or two? Wouldn’t that make the cold and dreary January easier to cope with? Here are my top tips on how to stay healthy over Christmas: Tip #1 – If there’s something really yummy and Christmassy you want to eat, go for it. Mince pies, eggnog, Christmas pudding – go wild! But do you really need to dip in to the Quality Street at 8am or eat a platter of cheese at midnight?! (I’ve used these examples as they’ve both things I’ve done!!) Most of us end up just eating for the sake of it at Christmas and lose our self-restraint, for no good reason, then regret it in January. Another good rule to adapt is you can go for it on Christmas Day, but be sensible over the rest of the festive period. In general, anything you only have at Christmas, make the most of, anything else – save yourself an extra notch on your belt. Tip #2 – Try and keep some part of your normal routine going. If you always get up and go to the gym, why can’t you continue that most days over Christmas? And if you juice every morning, why can’t you keep doing that? At a bare minimum, try and start your day with a good breakfast which is full of protein, this will give your body a good start to the day, keep you fuller for longer and may help with cravings. It’ll be a weight off your mind (and waist!) to know you’ve done something healthy for yourself that day and you won’t feel bad when tucking in to the chocolate orange. Most people end up drinking every night and not getting any sleep for most of December due to all the socialising. Take 1 or 2 nights off a week and get an early night. This will stop your adrenal glands going in to overdrive, producing lots of cortisol and that in turn makes you crave sugary and salty foods more. Tip #3 – Take some supplements. When you are over-indulging in rich foods and drink, it’s a good idea to take some probiotics and digestive enzymes to help your gut cope with it all. All the late nights can leave your immune system a little weak, so it is good to take a supplement that supports your immune system, such as Bionutri Elderberry Complex or Nutri Advanced Immunoblast. A low vitamin D will affect your energy so take a supplement – which most people should take throughout winter as we don’t get enough sunlight to keep levels optimum. Tip #4 – Look at why you are over-eating and drinking.  If it’s genuinely enjoyable then go for it. But Christmas can be a difficult time of year for many people and if it’s to fill a void in your life or block out feelings then look at ways to start addressing these issues. Stress affects how our immune system works and puts us at risk of serious health problems, so make it a priority to address this in 2019. And lastly, have a great time! Spend time with people you love and enjoy the holidays!

Over the Christmas season we tend to eat and drink in excess then regret it after. Many of us will decide to go on a diet in the New Year. However, many of us will give up on the first day, and most blame stress and tiredness. Here are my top tips for making your New Year’s Resolution diet work! NEVER start on 1st January!! You are just setting yourself up for failure, especially if you over-indulged on New Year’s Eve and feel fragile. Pick a date in early January that works for you and work towards it. Don’t put too much pressure on yourself to get it all perfect at once. If you slip up and eat a biscuit it’s not the end of the world. If you eat a biscuit and then give up completely, then that is more of an issue. Make sure you have a friend or family member supporting you, or a support group. Having someone who understands what you are going through and someone you can talk too when you are struggling makes all the difference. Preparation is key, don’t go in to your resolution without first setting a date, clearing the cupboards of naughty treats and re-filling with good clean healthy foods. Get in to right frame of mind, remind yourself why you want to do this and if you must have a good-bye meal of all your favourites. Remember: Preparation is key, consistency is essential for success! Good Luck!

From eating more avocados to swapping your expensive eye cream for strawberries, and reverting to a teenager to keep a diary, here are my tips for becoming happier and healthier, today! #1 Do more puzzles To live a long and well life, keep your brain active by doing puzzles or learning a language. It keeps your mind active in to your old age. #2 Eat avocados Avocados are in the Guinness Book of World Records for being the healthiest food on earth. People worry they’re fattening, but they contain essential fatty acids, needed by the body to survive. #3 Make your diet mainly plant-based You don’t need to be vegetarian, but studies suggest people who eat meat two to three times a week live longer and healthier lives. #4 Ignore low-fat or sugar free foods Sweeteners such as aspartame have been linked to neurological problems, cancers and memory problems. #5 Get your Vitamin D We’re all lacking in it, because we don’t get enough sunlight in the UK. Vitamin D deficiency is linked with weak bones, fatigue and aching muscles. See your GP or health care practitioner for more advice. #6 Walk for half an hour a day It’s all you need to get your recommended amount of exercise. It could also be effective in treating mild to moderate depression. #7 Do something nice for someone Studies have shown doing nice things for others boosts the “natural happy chemicals” in the brain. And it’s easy. #8 Eat a banana a day Bananas can make you happier. They contain a mood-regulating substance called tryptophan which gets converted to serotonin, the happiness chemical, in the brain, thus elevating your mood. #9 Make your own fresh juice An easy way to get more than the recommended five a day. The nutrients get straight in to your cells without needing digestion and are a great energy boost. #10 Buy organic To avoid eating fruit and vegetables covered in pesticides and other chemicals. The foods with the highest pesticide levels are apples, strawberries, leafy greens, peppers and potatoes. #11 Reduce your weight by 10% If needed. It’s been shown to lower your blood pressure by 10 points on both figures. #12 Strawberries are the best eye cream They don’t just taste delicious, they also reduce under-eye puffiness, leave your hair looking glossy and conditioned, help clear up acne and smoothen the skin. #13 Turn off your mobile phone Your mobile phone and wi-fi may be stopping you having a good night’s sleep. They omit rays that can interfere with your natural sleep cycle. Turn them off at night to see if you’re sensitive. #14 Eat more Omega-3 The fatty acids found in supplements or oily fish like salmon or mackerel protect your heart and improve your memory. #15 Stop cooking It’s estimated 51% of your diet should be raw foods. #16 Drink 1½ litres of water a day will help you lose weight and improve your skin. #17 Exercise now If you don’t want to lose your mobility in old age, you don’t have to. It’s a case of “use it or lose it” – if you exercise now it will keep you mobile in later years. #18 See someone Don’t ignore those back pains. See an acupuncture specialist, chiropractor or an osteopath. #19 Take breaks The majority of back pain is caused by sitting too much and bad posture. Try to improve your posture and if you have a sedentary job, get up for little walking breaks or stretches. #20 Stretch We were not designed to sit in a chair all day. Stretch as much as possible whenever possible. It’s free and effective in improving your mobility and getting rid of muscular pains. #21 Be happy Happier and optimistic people have been scientifically proven to live longer than their unhappy and negative counterparts. Nobel Prize-winning research has shown stress is as bad for your health as smoking. #22 Write down your goals People who do have been proven to achieve them in comparison to people who don’t. So, visualise your success. #23 Breathe For reducing stress, the best rhythm is four seconds in, seven seconds out. Having a longer out-breath stabilises the heart rhythm and reduces risks of long-term illness. #24 Keep a journal A diary acts as an outlet for our emotions and allows us to voice our opinions and can help see the situation more clearly. Every morning write down three things you are grateful for and do the same before bed. Remembering the good in our lives and appreciating positives keeps our stress levels down.

Life is busy. That’s a fact. We’re all busy with work, with kids, with family….in the modern world it seems like there’s never enough time to get our ‘to do’ list done. So what do we prioritise? Often the things we do for ourselves go at the bottom of the pile. We don’t have time to go to the gym, meditate or cook for ourselves when the pull of work or the family often takes center stage. After all, would your boss be okay with you turning up to work half an hour late because you decided to go to a spin class? And how would the headmistress feel if you didn’t pick the kids up on time because you were busy making juice?! We have to put ourselves first in some times. It’s not selfish, it’s a priority. If you aren’t healthy and well, there really won’t be anyone to earn a living or fetch the kids from school. Here are my top tips for creating more time to put yourself and your health first: Start with 15 minutes  – we don’t have time. So start with just 15 minutes. Get up 15 minutes earlier to do your stretches or stay up 15 minutes later to do some food prep. When you’ve got that down, you can start extending the time. Use ‘the cracks of time’  – I use hidden cracks of time to get stuff done, which means I have more time to do what I need and want to actually do. So I write emails on the tube instead of watching funny James Corden Carpool karaoke (sometimes I do both!). I use car journeys to listen to podcasts to learn. Buy your supermarket shop online to save a long journey. Prioritise  – make a list of all the stuff you need to do. Practicalities like going to work, and then other things like gym etc. Look at your weekly schedule and fit in the top 3 things you want to do into your week. Pin it on your fridge to give it priority. Take back your time  – if you spend a lot of time doing household chores, speak to your partner to see if they can help to free up some gym time. If you need to leave early once a week to get to a class, ask your boss if you can work though your lunch hour or come in early one day. Make your schedule work for you. Drop what isn’t working  – you can’t drop your job (probably!) but you can drop that late night TV show, or the extra 20 minutes you spend doing your make up. Drop what isn’t important, so you can schedule in what is.