What if I told you that the biggest risk for getting diabetes is not how much food you eat and how fat you are, but how many chemicals are in your body ? And what if I also told you that these chemicals could also be the reason you are so tired all the time? Let me explain. Persistent organic pollutants (POPs) are organic compounds that are resistant to the environment and can accumulate in human and animal tissue. Examples of these can be found in pesticides, solvents, industrial chemicals, plasticisers and fragrances. Exposure can occur via many routes, such as through the skin and breathing them in, but a study showed that diet is the main route, causing more than 90 per cent of exposure in children and 80 per cent of exposure in adults. An American study looked for 49 different POPs in adults and found at least 20 of them in more than 60 per cent of the US population. Worryingly, in those who had high levels of POPs chemicals in their body there was an increase in cardiovascular disease, high blood pressure, diabetes and obesity. Ways of helping the body cope with POPs: Buying organic fruit and vegetables will help. We also have to boost glutathione levels in the body. Glutathione (pronounced gloot-a-thigh-own) is a very important molecule made up of amino acids, essential for staying healthy and preventing disease. It is a major antioxidant, important for immune function and to help the body self-detox. Glutathione can help reduce the damage done to the body by POPs. The good news is the body produces its own glutathione; the bad news is that poor diet, pollution, stress, toxins, medications, trauma, ageing, infections and radiation deplete our natural levels and production. Glutathione’s power comes from the sulphur it contains. This sulphur acts as a magnet for all bad things in the body such as free radicals and toxins. The toxins in the body stick to glutathione, are carried into the bile and stools and then out of the body. Glutathione also recycles antioxidants like vitamins C and E in the body. Boosting Glutathione: Eat sulphur-rich foods such as garlic, onions and cruciferous vegetables like broccoli, cauliflower, kale and watercress. Whey protein is a great source of the amino acid cysteine, which is one of the building blocks of glutathione synthesis. 15mg twice a day is recommended. Exercise boosts your glutathione levels and also boosts your immune system, improves detoxification and enhances your own antioxidant defenses. A combination of aerobic and weight-training exercises work best, for 20–30 minutes three times a week. Taking glutathione supporting supplements such as alpha lipoic acid , which is very important for energy production, blood sugar control, brain health and detoxification. The body makes it but it can often become depleted by stress. Take R-alpha lipoic acid 250mg twice a day. Vitamins C and E work together to recycle glutathione. Vitamin C should be given as a dose of 500mg a day and vitamin E 150iu daily. Milk thistle (silymarin) has long been used to boost the liver’s functioning and will help boost glutathione levels. Take 100mg three times a day. Folate and vitamins B6 and B12 are important for methylation, which helps the production and recycling of glutathione. Folic acid 1mg a day, vitamin B12 1mg a day and vitamin B6 50mg a day. N-acetyl-cysteine has uses in treating asthma and people with liver failure from drug overdoses. It can also be used to prevent kidney damage from dyes during X-rays. It has also been shown to improve bipolar disorder and high blood pressure. Taking this amino acid replenishes levels of glutathione. A dose of 300–1000mg daily is recommended. Using an infrared sauna has the best results. It is best to start with 15 minutes a day and build it up over time. MY ADVICE... If you live a healthy lifestyle but still feel tired, it could be chemicals that are causing your lack of energy. Think about the ways you can reduce chemical exposure in your own life and how you can improve your glutathione production to aid your body in its natural detoxification processes.

Nutritional Support for the Thyroid Gland As well as increasing iodine in your diet, or through supplements, there are other nutritional changes that can be made to support the optimum functioning of the thyroid gland, and therefore increasing your energy levels. Selenium is important for thyroid function as it helps T4 convert to T3. Sufficient amounts of selenium can be obtained from the diet by having one or two Brazil nuts a day or by eating garlic. Magnesium is also important for the proper absorption of iodine and can be found in leafy green vegetables and whole grains. B vitamins, specifically vitamins B2 and B3, are needed to help the body use iodine at a cellular level. Vitamin D is important for the immune system so is very important in Hashimoto’s and Graves’ disease. It would also be beneficial to optimise your levels of omega-3 fatty acids, tyrosine, vitamin A and zinc. I advise reducing gluten or wheat if you have intolerances. Doing a detox or cleanse programme such as the energy cleanse is going to optimise your body to peak nutritional condition, as well as exercising, managing stress and taking saunas to aid detoxification and supplements, if needed, to support your nutritional needs. Kelly is a 28-year-old woman who I saw with symptoms of tiredness, low mood and weight gain. Her thyroid function tests revealed a T4 level of 14. I put her on a three-week cleanse programme and advised taking supplements. She also started exercising and managing her stress more effectively. After four months she felt a lot better in herself and had much improved energy levels. Her T4 level was retested and had gone up to 17. The lifestyle and nutritional changes she made improved her symptoms and showed up biochemically on her blood tests too. MY ADVICE... If you are concerned that your thyroid gland is not functioning well it could be worth getting your TSH, T4 and T3 levels checked. Remember, not all NHS GPs are able to do these tests so you may have to have them done privately. If you want to try to naturally boost the functioning of your thyroid gland you can look at your diet, making sure you get enough iodine, selenium, vitamin D, magnesium and B vitamins in your food or with supplements.

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 & 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.

The Benefits of Creative Visualisation Scientific research and the study of psychoneuroimmunology (PNI) have shown that visualising can make a positive difference to our health. Amazingly, cancer sufferers who spend time visualising their cancer cells being destroyed have better results in beating the disease than those who don’t. Were you ever told not to daydream as a child? This is the proof the naysayers were wrong! Certain situations can make us feel helpless and this in turn causes stress. Accepting and letting go of things we can’t control is a first step, but it can also be helpful to spend time visualising –or imagining –the life we want. MY ADVICE: Simply sit comfortably, close your eyes and imagine the life you want and the person you want to be. To reap the benefits of creative visualisation, engage your senses... First your sight by seeing the colours in your mind’s eye, then your hearing by imagining you can hear the relevant sounds. If you want to use this to increase your energy, see the best ‘you’ you can –full of energy, looking fantastic, being able to do all the things you want to in a day. Allow the feelings of joy, lightness and energy to fill you to make it real. This only takes five minutes a day and can have huge benefits on your health and mood.

Wheat, Gluten & Tiredness People who have coeliac disease have an adverse reaction to gluten and need to avoid it entirely. If they don’t, there will be ongoing gut problems, tiredness, and the condition could lead to osteoporosis (weak bones) and anaemia. However, I see lots of patients who don’t have coeliac disease but still suffer from tiredness and gut problems when they eat wheat and gluten and who feel much better when they stop, or reduce, wheat-based products. Wheat germ agglutinin (WGA) is a chemical in wheat responsible for many of the symptoms and ill effects caused by wheat. MY ADVICE The simplest way to discover whether you’re experiencing an intolerance to wheat is to simply cut it out of your life for two weeks. If you feel better, there’s your answer. It’s easy, quick and you don’t need any expensive laboratory tests. After an initial period of cutting out wheat, I normally advise my clients to restrict consumption to one or two times a week, and just a small amount at a time. I tell my patients to do the same with dairy if I think they’re reacting to it, but not at the same time or we won’t know which eliminated food product is making the difference. There are tests that show if you have DNA that makes you more intolerant to gluten too but these normally have to be arranged with a functional doctor.

Candida is a fungus and a form of yeast. A very small amount of it lives in your mouth and intestines. Its job is to aid digestion and nutrient absorption. However, when overproduced it adds to leaky gut syndrome by breaking down the intestinal wall and moving into the bloodstream, releasing by-products into the body and leading to various health problems, ranging from digestive issues to depression to tiredness. CAUSES OF CANDIDA OVERGROWTH Sometimes your gut isn’t able to keep your candida levels in check and this causes overgrowth. The common causes for this are: • a diet high in refined sugar and carbohydrates, sugar feeds the yeast • living a high-stress lifestyle • taking a course of antibiotics for a medical problem that also kills off the friendly bacteria in the gut MY ADVICE Candida is diagnosed based on symptoms and there are tests available to detect this too. A good functional medicine doctor who practises medicine as I do or a good nutritionist or naturopath will be able to order and interpret these tests for you. Treating candida fully can take up to six months. It is also important to take a good probiotic as discussed yesterday . Changes in your diet are key to healing your gut. Sugar feeds yeast, so typically sufferers need a low carbohydrate diet and have to cut out sweets, chocolate, desserts, alcohol and flours. Cutting out refined sugar entirely and a reduction to just one serving a day of complex carbohydrates such as grains, beans, fruit, bread, pasta and potatoes will prevent candida from growing further and eventually cause it to die.

Why We Need Probiotics... Our guts are full of good ‘friendly’ bacteria, which work to reduce dangerous bacteria from our food. They aid digestion and the absorption of nutrients. They also help peristalsis, which is the process by which food and waste moves through the digestive system. They protect our mucous membranes by stimulating the production of mucins, which are the proteins in mucous that lubricate and protect the inner layer of our tissues. They improve the balance of friendly bacteria in the genital area and reduce the chances of urine and vaginal infections. In the bowel, these bacteria help to produce essential B vitamins needed for the effective running of our neurological system and help you feel energised. Our natural levels of these good bacteria can be reduced by a poor diet, stress, smoking, alcohol, hormone changes, surgery and medications. This is when a probiotic supplement could be needed. Research has shown that probiotics could have benefits for conditions, from type 1 diabetes to fibromyalgia. Scientists are trying to develop specific probiotics to prevent dental cavities, probiotic lozenges for sore throats, probiotic nasal sprays and probiotic deodorants. MY ADVICE Probiotic supplements come in many forms, but the ones most people know about are in the form of yoghurt or milk drinks that are widely available in supermarkets. These contain small amounts of ‘friendly’ bacteria but also contain sugar, dairy and flavouring. Probiotics also come in capsule form, which in general have higher levels and different strains than the drinks and yoghurts. If cost is an issue, taking a yoghurt or probiotic drink is still a good option. You can also make fermented foods such as sauerkraut to have a natural source of friendly bacteria.

Here are the main ways to treat adrenal fatigue... 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 and 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, timo 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. MY ADVICE: Choose one of the above suggestions and incorporate it into your day and learn how to treat adrenal fatigue. Let me know how you find it!

Adrenal fatigue is a common source of tiredness yet not many people know a lot about it. The adrenals are two small glands that sit on top of the kidneys, each about the size of a walnut. Despite being small, they are very important for health and well-being. The adrenals affect virtually every system in our body. They aid our bodies in responding to stress, maintaining energy, regulating the immune system and our heart rate. They also maintain levels of minerals and keep blood sugar, fluid levels and blood pressure within a healthy range. They produce adrenaline and noradrenaline: the so-called ‘fight or flight’ hormones which help the body deal with acute stress. These are the hormones that give a person superhuman strength, such as to lift up a car when a child is trapped underneath or the energy to run away from an attacker. The adrenal glands manufacture over 30 different steroids including cortisol, DHEA and cortisone which help the body control fats, proteins, carbohydrates, regulate insulin levels, reduce inflammation and influence the immune system. When the adrenal glands are healthy, they secrete precise amounts of the steroid hormones. However, too much physical, emotional, environmental or psychological stress causes imbalances in their functioning. This can result in adrenal fatigue, when the adrenal glands are no longer coping with the strains put on them. The classic symptoms are tiredness, low energy, cravings, insomnia, irritability, anxiety and poor concentration. Many people with adrenal fatigue get into the habit of relying on stimulants like caffeine and sugar to keep them going as they feel so fatigued in the day, and then alcohol or other relaxants to wind down at the end of the day as they have trouble switching off at night. There can be many causes of adrenal fatigue, such as work pressures, emotional traumas, relationship strains, chronic illness, infections, surgery, pain, grief, financial difficulties, lack of sleep or depression and anxiety. MY ADVICE... Do you have adrenal fatigue? The quiz below will help you find out: Have you in the last week… 1. Felt stressed, restless, overwhelmed and/or exhausted? 2. Experienced anxiety, nervousness, irritability, phobias or panic attacks? 3. Kept yourself going on sugar, caffeine and/or snacks? 4. Experienced light-headedness on standing? 5. Felt more awake at night? 6. Craved salty food, sugar or liquorice? 7. Had dark circles under your eyes or feel your eyes sensitive to bright lights? 8. Spent the whole day rushing from one thing to another? 9. Suffered from interrupted sleep or insomnia? 10. Got absent-minded or felt that your short-term memory lets you down? If you’ve answered YES to 5 or more of these you may have adrenal fatigue. To learn how to combat this yourself, read my article on  How to treat Adrenal Fatigue.

More than 100 scientific studies have shown the benefits of meditation, from lowering blood pressure to restoring energy to improving sleep to helping people give up smoking. It’s all about trying to quieten the internal dialogue that goes on inside our heads most of the time. You can learn this at a yoga class or by listening to 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 this is to count as high as you can before your thoughts distract you. Most people rarely get above three so try not to feel frustrated. It’s normal to have thoughts floating in. Just allow them to come in and out, pushing them away if necessary and start again. Tonight when you brush your teeth, instead of letting your mind wander, spend some time focusing on the brushing, the sensations you feel and the sounds around you. This is a technique called mindfulness. It is simply being present in the moment and engaging the senses. You can try this whenever you are doing anything routine, from washing up to having a shower. MY ADVICE Energising Meditation... Here is an example of an energising meditation that you can try right now to boost your energy. It can sometimes take a couple of weeks of regular practice to feel the full benefits of this meditation. In this meditation, you use a combination of relaxation and mindfulness to lift your mood and energy levels. 1. Adopt an upright position. 2. Ensure that your back is relatively straight and your chest is open with shoulders back. Having a particularly open, erect, dignified posture can really help to energise you. 3. Take three deep in-and out-breaths. Really feel those breaths moving in and out of your body. 4. Place one hand on your chest and one hand on your belly. On your next in-breath, ensure that you breathe into your belly. The hand on your chest needs to remain relatively still, if possible. Breathe out slowly from your mouth. 5. Feel the physical sensation as you do so. 6. Imagine yourself being energised as you breathe in. If you’re a visual person, imagine light entering into your body, nourishing all your cells with soothing, uplifting energy. If this isn’t working for you, choose whatever image does work –there is no right or wrong. 7. Keep a light smile on your face throughout this energising breath meditation, even if you don’t really feel that happy, Doing so can help to boost your energy. Guide your attention back each time your mind wanders. Do so with kindness and gentleness and try not to get angry or frustrated with yourself. 8. Bring the meditation to a close after ten minutes or so. Slowly open your eyes.

How Practising Gratitude Can Affect Your Energy... What we think and how we feel emotionally can affect our energy as much as supplements and foods. We live in hectic times and, as we’re always striving for more, we tend to miss out on what we already have. We’re bombarded by messages in the media that tell us we should be slimmer, prettier, have a bigger house, a faster car or a better boyfriend so it’s easy to feel unfulfilled. I know I do on occasion. Beyoncé Knowles and I are the same age and I went through a phase of looking at her and feeling highly unsatisfied with my life and thinking I was completely inadequate! Worries and fears drain our energy and stop us from using our precious resources for more important things. The solution is gratitude. Being grateful for what you have is a great antidote to stress and dissatisfaction, and serves as a reminder of the good things in our lives. Practising gratitude and remembering the positive aspects of yourself and your life will have a positive effect on your mental well-being and mood. MY ADVICE... Start a gratitude journal. This can be a notebook, in the notes on your phone or on your laptop – whatever works for you. Tonight write down at least 3 things you’re grateful for and why. It can be people, a place, experiences or just having a roof over your head and food and clothing. Make it a ritual you keep to yourself. You don’t have to write these things down, but the reason I find recording my gratitude useful myself is because when I have a ‘down’ day, it’s lovely to read over all the memories, events and happy occasions that have happened over time and remember things aren’t that bad really, even if I don’t have Beyoncé’s life!

One of the key ways to increase energy and beat tiredness is to cut out chemicals. This means avoiding processed foods as much as possible. Why Eating Clean Equals Increased Energy... An easy rule is to think about how much human interference a food has had. For example, an apple is a wholefood, but an apple pie is flour, sugar, butter, etc., fashioned into food. Another example is that if a food has a long list of ingredients, a lot of which you don’t recognise because they’re additives, preservatives and other chemicals, it’s best to avoid it. Whenever presented with a choice, try to pick the food that has been interfered with the least. This is what I try and apply to myself when I’m out and have to grab food on the go. If you do this you’re on to a winner. I also try and keep snacks on me like dried fruit, seeds, nuts or healthy snack bars in my handbag so I don’t feel starving and reach for a muffin. I call this eating clean. MY ADVICE Think about how you can choose eating clean in your life. For example, where do you know near your work place that sells ‘clean food’? Do you need to carry clean food like nuts or fruit with you? These small changes, if done consistently, can give you huge results.