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Nutritional Genetics
What Is Nutritional Genetics?

Also known as nutrigenetics, nutritional genetics explores how your unique DNA influences your response to food. It offers a revolutionary way to tailor nutrition, supplement, and lifestyle recommendations based on your genetic blueprint

Why DNA-Based Nutrition Matters

With insights Nutritional Genetics you gain personalized data on:

  • Dietary preferences & nutrient needs — Which macro ratios, vitamins, or minerals you process best.

  • Weight management markers — How genes affecting lipid and carbohydrate metabolism play a role

  • Detox pathways — How your body deals with environmental toxins and oxidative stress—and how to support it.

DNAlysis provides a comprehensive DNA panel—often referred to as the DNA Core test—that covers vital areas like exercise capacity, vitamin needs, diet tendencies, and detoxification ability. Partnering with qualified practitioners ensures that results are interpreted into actionable advice for lasting wellness.

Benefits You Can Expect

  • Hyper‑personalized nutrition and supplement guidance

  • More effective weight management strategies

  • Cognitive and mood supports tailored to how you process nutrients

  • Exercise and recovery protocols built around your genetic athletic traits

  • Optimized detox support for better energy and resilience

How It Works in Practice

  1. Take a simple at-home swab test—no blood draws or clinic visits needed.

  2. DNAlysis analyzes key gene variants linked to nutrition, metabolism, detox, fitness and more.

  3. I can reviews your profile and crafts a tailored food, supplement, and lifestyle plan.

Ideal For Anyone Who Wants to…

  • Break free from repeatedly failing fad diets

  • Manage weight or blood sugar more effectively

  • Enhance mental clarity, mood stability, and energy

  • Support preventative health with nutritional interventions

  • Maximize training performance and recovery

Ready to Step Into Precision Nutrition?

Whether you’re stuck in a cycle of guesswork—or you’re looking to proactively optimize health—nutritional genetics holds the power to redefine your wellness journey.

Book a consultation today, and together we’ll translate your genes into a nutrition roadmap that’s as unique as you are.

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Nutrition advice
By admin
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Condition Specific Nutrition
While there is no substitute for individual assessment of nutrient needs, the following nutritional advice is helpful for people suffering from particular health problems. For the more serious conditions it is best to follow these programmes under the supervision of your doctor or nutritional therapist. Always check with your nutritional therapist before supplementing nutrients in addition to your multivitamin to ensure you are not ‘doubling up’. If you are on medication, do not take any supplements without checking with your nutritional therapist first, as there can be interactions.  
Acne

The cause is often hormonal. The sebaceous glands produce too much sebum and keratin, which blocks up the pores, making them more prone to infection. A diet high in transfats, sugar and dairy may contribute to this. Vitamin A deficiency produces skin congestion through over-keratinisation of skin cells and lowers the ability to fight infection.

Follow an optimum diet to balance hormones. Drink plenty of water. Sulphur-rich foods, such as eggs, onions, and garlic are also helpful. Avoid sugar, cigarettes, processed vegetable oils and fried foods. Eat plenty of fresh fruit and vegetables.

Allergies

A food allergy is defined as an immune reaction (IgE antibodies) to a particular food. Most people can easily identify their allergies as reactions come soon after ingestion of the offending food. Even if you think you know what it is it is wise to see an allergy specialist and have it confirmed.

You will have to avoid foods you are allergic to for life. 

Alzheimer's & Dementia

Like with many degenerative diseases, diet and lifestyle play a role. The actual damage to the brain is caused by inflammation linked to too many oxidants (free radicals), high insulin, raised cortisol, high homocysteine and exposure to toxic metals. 

Eat plenty of fresh fruit and veg – aim for a mix of all colours -, seeds and fish such as mackerel, sardines or salmon, rich in omega-3 and vitamin E. Eat real foods and avoid refined foods and sugar, smoking, alcohol and fried foods. 

Anaemia

Anaemia can be caused by iron, B12 or folic acid deficiency. A blood test will determine this. Two simple tests of your iron status: (1) Look in the area under your lower eyelids – it should be a rich pink/red colour, not pale. (2) Press down the end of your fingernail, turning the bed white – it should come back to pink quickly when you release it, not stay pale.

Red meat is well known as a good source of iron. Other sources are eggs, spinach and other greens, beans, lentils, prunes, dried apricots, molasses and pumpkin seeds. Add in some vitamin C (e.g. lemon dressing) to enhance iron absorption. Only foods of animal origin contain vitamin B12. 

Angina & Athersclerosis

Atherosclerosis is a narrowing of the arteries due to fatty deposits. When the condition becomes more pronounced, blood pressure begins to increase. If a pronounced block occurs in the arteries that supply the heart with oxygen, then angina, experienced as chest pain on exertion, may result.

Follow an optimum diet, strictly avoiding sugar, foods high in transfats and processed vegetable oils, and excess alcohol. Limit your salt intake, but do not avoid completely. 

Arthritis

Osteoarthritis describes a condition in which the cartilage in the joints wears away, including pain and stiffness in weight-bearing joints. Rheumatoid arthritis (RA) affects the whole body, not just certain joints.

RA is an auto-immune disease. Avoid gluten and dairy for 4 weeks to see if symptoms improve. In some people OA symptoms subside if they avoid some or all nightshade vegetables. Avoid adrenal stimulants such as tea, coffee, sugar and refined carbohydrates. Check for allergies and food intolerance and have a hair mineral analysis done to check your mineral levels.

Asthma

Ensure an adequate intake of essential fats, avoid sugar and see a nutritional therapist if you think you have allergies. 

This inflammatory condition affects the lungs and respiration and is characterised by difficulty in breathing and frequent coughing. Often attacks are brought on by underlying allergies, stressful events or changes in the weather. 

Bronchitis

In this condition, the tissues of the lungs get inflamed.

Do not smoke. You may also find relief from avoiding mucus forming foods such as dairy. Increase healthy fats from nuts, seeds, fish and coconut, and avoid transfats and processed vegetable oils. Avoid sugar. 

Burns, Cuts & Bruises

All these conditions require the skin to heal, which depends on a good supply of vitamins A, C and E, zinc and bioflavonoids. These reduce bruising, speed up healing and minimise scar tissue. Creams rich in vitamin A, C or E need to be in a form that can penetrate the skin, e.g. retinyl, ascorbyl or locopheryl palmitate. 

Drink plenty of water. Ensure you have adequate healthy fats from nuts, seeds, fish and coconut. 

Cancer

There are many different kinds of cancer, but the first step is to eliminate carcinogenic agents such as smoking, a diet high in transfats and processed vegetable oils and/or processed meat, sugar, HRT, excessive exposure to sunlight or pesticides, alcohol etc. The next step is to build up your immune system.

Increase the amount of high antioxidant foods you eat. Cut out processed and non-organic red meat and alcohol and avoid transfats and sugar. Drink plenty of water. 

Candida

The overgrowth of Candida albicans, a yeast like fungus, can occur anywhere in the body, most commonly in the digestive tract or the vagina, and causes thrush or yeast infection. 

Avoid all sugars, especially fast releasing sugars (incl. fruit for the first month). Stay away from yeast containing foods, e.g. mushrooms, alcohol, vinegar). Reduce wheat intake.

Colitis

In this condition part of the large intestine is inflamed. It is often stress induced. However, it can also be due to poor diet, poor elimination, an allergy or intolerance, or sub-optimum nutrition. Essential fats are powerful anti-inflammatory agents, while sugar and insulin are highly pro-inflammatory. Antioxidants also help reduce inflammation. 

Avoid insoluble fibre found in bran and whole grains as it is harsh on the bowel. Choose lightly steamed veg, fish, with low-sugar fruit as snacks. Avoid all digestive irritants, which can include foods you are allergic or intolerant to, wheat, gluten, pulses, alcohol, coffee and spices. Avoid fast food and junk food as food additives, especially emulsifiers are thought to damage the lining of the gut. 

Constipation

We should empty our bowels at least once a day, but preferably 2-3 times a day. A healthy stool should break up easily and be no strain to pass. Exercise is crucial as it strengthens the abdominal muscles. For a mild, non-irritant laxative, put 1 tbsp linseeds in a glass of water overnight, drink upon waking and follow with another glass of water. 

Eat high fibre foods. Drink at least 2 pints of water a day. Reduce your consumption of meat and milk products. Include oats and prunes in your diet as well as linseeds. 

Crohn's disease

This is an inflammatory bowel disorder that responds very well to nutritional therapy. Most people with Crohn’s have food allergies/intolerances and raised homocysteine levels – a nutritional therapist can help there. 

Avoid insoluble fibre found in bran and whole grains as it is harsh on the bowel. Avoid coffee, alcohol and sugar. Avoid fast foods and junk foods as food additives, e.g. emulsifiers are thought to damage the lining of the gut. Eat whole foods high in soluble fibre, such as lentils, aubergines, apples, porridge oats, fruit and veg. Drink plenty of water. 

Cystitis

This is an inflammation and infection of the bladder, which causes frequent and painful urination. Vitamins C and A protect from such infections and vitamin C can be particularly helpful at clearing it up. The recommendations apply only to clear a bout of cystitis and should not be followed on a regular basis. 

Avoid all sugar – including cranberry juice, which is usually full of it. Drink 2 litres of water per day. 

Depression

There are many nutritionally related causes of depression: disturbed blood sugar balance, lack of omega fats, low serotonin, excessive histamine production, overuse of stimulants, adrenal exhaustion caused by stress, allergies and intolerances 

Avoid all sugar – including cranberry juice, which is usually full of it. Drink 2 litres of water per day. 

Dermatitis

This literally means ‘skin inflammation’ and is similar to eczema. Contact allergies tend to be the main cause. Food allergies and intolerances also tend to be a factor as is a lack of essential fatty acids from seeds, which the body turns into anti-inflammatory prostaglandins.

Eat a diet low in transfats and processed vegetable oils, but increase healthy fats from nuts, seeds, fish, olives and coconut. Avoid sugar and refined carbohydrates. Test for food allergies and intolerances. 

Diabetes

This is a disease of dysregulated blood sugar. It is usually treated with drugs, but dietary changes are the cornerstone of successful diabetes management. With the right diet, type 2 diabetes is now known to be reversible in most cases. 

Keep your blood sugar even by eating a diet low in sugar and refined carbohydrates. Increase healthy fats and eat moderate protein. Avoid stimulants such as tea, coffee, cigarettes and alcohol.

Diverticulitis

This is a condition of the small and large intestine, in which pockets in the intestinal wall become distended, infected and inflamed. Increased soluble fibre and regular exercise are the key treatments. 

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During a flare up, eat plenty of soft cooked vegetables and fruit (stewed apple is great) and porridge oats. Avoid seeds as they can catch in the diverticula. Once feeling better, continue eating a high fibre diet with whole grains, fruits, vegetables, nuts, seeds, and pulses. 

Ear Infection

These are frequently the result of underlying allergy or intolerances. An immune reaction induces inflammation that blocks the thin tube that runs from the sinuses to the ears. Once this swells and blocks, the inner ear chamber becomes a favourite site for infection. 

Eat and drink plenty of fruit, vegetables and their juices. Drink plenty of water, herb teas and three cups of cat’s claw tea per day. Stay away from mucus forming foods (dairy, eggs, meat).

Eczema

The skin becomes scaly and itchy, cracked and sore. Vitamins A and C strengthen the skin, while vitamin E and zinc promote healing. Essential fats can help reduce inflammation. 

A ‘pegan’ diet (‘pesco-vegan’ – low in animal products except oily fish), low in transfats and processed vegetable oils and high in nuts and seeds. Test for food allergy and intolerance. 

Food Intolerances

A food intolerance can cause a variety of symptoms, more pronounced in some people than others. If you feel that you might be intolerant to something, but don’t know what, it is best to see a nutritional therapist. 

Avoid the foods you are intolerant to for 3 months while addressing gut health. The most likely suspects are yeast, dairy, eggs, wheat and gluten. 

Gallstones

These are accumulations of calcium and cholesterol in the duct running from the liver to the gall bladder, which stores bile used for digesting fats. If this duct is blocked, fats cannot be properly absorbed and jaundice occurs. It is not excessive calcium or cholesterol that are to blame, but rather a low-fat diet. 

Avoid low-calorie, low-fat diets and increase healthy fats: olive oil, coconut oil, nuts, seeds, oily fish. 

Gout

This is caused by improper metabolism of proteins, resulting in uric acid crystals being deposited in finger, toe and other joints, causing inflammation and pain. Exercise helps.

Eat a diet low in purines, a chemical found in meat, seafood, small fish, organ meat, lentils and spinach. Avoid alcohol, sugar (esp. fructose) and refined carbohydrates. Have mainly plant-based proteins. Include tart cherries and cherry juice. Drink at least 2 pints of water every day. 

Hair Problems

There are many different kinds of hair problems, from dry or oily hair to premature hair loss, but most are linked to what you eat. Oily hair can occur with vitamin B6 deficiency. Dry hair is often a sign of essential fat deficiency. Poor hair growth is a sign of zinc deficiency. Hair loss is connected with a lack of iron, vitamin B1, vitamin C or lysine. Massage can also help. Unfortunately, there is no answer yet for grey hair!

Eat an optimum diet. Ensure you get enough essential fats and water. Avoid sugar and stimulants like tea, coffee and chocolate. 

Hangovers

The symptoms of excess alcohol are half dehydration, half intoxication. Once the liver’s ability to detoxify alcohol is exceeded, the body produces a toxic substance and it is this that brings about a headache.

Before and after drinking alcohol, drink lots of water. Eat pure foods that will not add to the body’s toxic burden. Fruit and veg juices, high in antioxidants and electrolytes, are beneficial.

Hayfever

Even though allergic reactions to pollen are the cause of hayfever, other factors play a part, e.g. pollutants and some food intolerances.

Avoid or limit wheat, dairy products and alcohol. Eat plenty of antioxidant rich fruit and veg, plus seeds rich in selenium and zinc. 

Headaches & Migraines

There are many causes of headaches and migraines from blood sugar lows, dehydration and food intolerance to stress and tension.

Avoid sugar and refined carbohydrates. Make sure you drink regularly. Avoid stimulants such as tea, coffee, chocolate and alcohol.

Herpes

The herpes virus, which includes cold sores, feeds off an amino acid called arginine. If you supplement lysine, an amino acid that looks like arginine, you fool the virus and effectively starve it.

Avoid arginine rich foods during an attack. These include turkey, chicken, pork, beans, lentils, dairy.

High Blood Pressure

Hypertension, or high blood pressure, can be caused by atherosclerosis (see above), arterial tension, or thicker blood. Arterial tension is controlled by the balance of calcium, magnesium and potassium in relation to sodium (salt). Stress also plays a part. Correcting this balance can lower blood pressure in 30 days. 

Eat an optimum diet. Limit – but don’t avoid – salt. Increase your intake of fruit and veg, which are rich in potassium. Take a tbsp of ground seeds per day as a source of extra calcium and magnesium. Eat oily fish twice a week.

Indigestion

This can be caused by many different factors, including too much or too little stomach acid. More often than not, heartburn, indigestion and a feeling of fullness after a meal are the result of too little stomach acid. A bacterial or fungal infection can also cause similar symptoms. A nutritional therapist can help you identify the cause.

Balance your diet for acid (e.g. protein) and alkaline (e.g. veg) forming foods. Avoid stomach irritants such as alcohol, coffee, chilli, chocolate, tomatoes and any foods that you suspect you are intolerant to. 

Infection

This can be caused by many different factors, including too much or too little stomach acid. More often than not, heartburn, indigestion and a feeling of fullness after a meal are the result of too little stomach acid. A bacterial or fungal infection can also cause similar symptoms. A nutritional therapist can help you identify the cause

Balance your diet for acid (e.g. protein) and alkaline (e.g. veg) forming foods. Avoid stomach irritants such as alcohol, coffee, chilli, chocolate, tomatoes and any foods that you suspect you are intolerant to. 

Infertility

This is more common in women than men. Vitamin E and B6, selenium and zinc are important for both sexes and vitamin C is important for men. Also required are essential fatty acids. Hormonal imbalances are also common and stress plays a big role.

Follow an optimum diet. Ensure your diet includes essential fats from oily fish and seeds. 

Irritable Bowel Syndrome

This term is used to describe intermittent diarrhoea or constipation, urgency to defecate, abdominal pain or indigestion. There are many possible causes: food intolerance, gut inflammation, stress, infection, and toxic overload. A nutritional therapist will help you identify the cause. 

Eat a simple, pure diet of whole foods. Scientists have identified certain groups of carbohydrates that seem to aggravate IBS. Work with a nutritional therapist to see if you are affected. Avoid fast food and junk foods, sugar and refined carbohydrates.

Kidney Stones

These are abnormal accumulations of mineral salts found in the kidney, bladder or anywhere along the urinary tract and can range in size from a grain of salt to a fingertip. 80% are calcium oxalate stones.

Drink plenty of water, 200-400ml every hour during an attack. Follow a plant-based diet. Limit foods high in oxalates: spinach, tomatoes, aubergines, peanuts, blueberries, strawberries, cocoa and parsley. Rotate your greens. Limit calcium-rich foods, e.g. dairy. Avoid processed meat.

Muscle Aches & Cramps

Cramps are most commonly due to calcium/magnesium imbalances and are corrected by supplementing those minerals. Despite popular belief, the condition is very rarely due to lack of salt. Muscle aches can occur for the same reason, or when muscle cells are not able to make energy efficiently from glucose. Magnesium helps there, too, as do B vitamins. Muscle aches are the most common side effect of statin medication. Speak to your doctor if you are on statins. 

Increase your intake of fruit and veg (potassium). Green leafy vegetables, nuts and seeds are sources of calcium and magnesium. Drink plenty of water. 

Osteoporosis

In this condition the density of the bones decreases, increasing the risk of fracture and compression of the spinal vertebrae. From a nutritional perspective, there are 3 min contributors: (1) Excessive protein consumption, leading to a leaching of calcium from the bones to neutralise excess blood acidity, (2) relative dominance of oestrogen over progesterone, the latter being a major trigger for bone growth. (3) Deficiency of bone building nutrients, which include calcium, magnesium, vitamin D, vitamin C, zinc, silica, phosphorus and boron. The use of natural progesterone cream (medical prescription) has proved 4x more effective than synthetic oestrogen HRT in restoring bone density.

Eat an optimum diet of whole foods, including fruit, veg, beans, lentils, organic meat and eggs. Include healthy fats from olives, nuts, seeds, oily fish and coconut. Have a heaped tablespoon of ground seeds every day as a source of magnesium, calcium and zinc. Limit plastic in your life and do not drink from plastic cups or bottles, do not microwave foods in plastic containers and avoid wrapping food – especially fatty food – in plastic 

PMS

This describes the occurrence of a cluster of symptoms, including bloating, tiredness, irritability, depression, breast tenderness and headaches, occurring most commonly in the week leading up to menstruation. There are 3 main causes: (1) oestrogen dominance and relative progesterone deficiency, (2) glucose intolerance marked by a craving for sweet foods and stimulants, (3) deficiency in essential fatty acids, vitamin B6, zinc and magnesium, which together create prostaglandins, which help to balance hormone levels.

Avoid sugar, refined carbohydrates, and stimulants. Choose low-sugar fruit, e.g. berries, cherries, apples, pears, plums, peaches, apricots. Ensure a good intake of essential fatty acids. Avoid plastic as much as possible (see Osteoporosis, above).

PMS

The most common problem is prostatitis, in which the prostate gland enlarges, interfering with the flow of urine. This is thought

Eat foods high in antioxidants. Avoid dairy due to its hormone content and stick to organic, grass-fed meat. Eat organic as much as possible. Include healthy fats. Drink green tea. 

Psoriasis

This is completely different from eczema and dermatitis. Psoriasis is classed as an auto-immune condition and there are many possibly underlying causes, including impaired gut health and an imbalanced gut flora, food intolerances, insulin resistance and an overworked liver. A nutritional therapist may help you find the cause. 

Eat an optimum diet of whole foods, avoiding possible intolerant foods. Eat as much organic food as you can afford. Avoid gluten and dairy as well as sugar and refined carbohydrates. Feed your skin with healthy fats from olives, nuts, seeds, oily fish and coconut.

Sinusitis

An inflammation of the sinus and nasal passages, it often leads to sinus infections. Contributory factors are nasal irritants such as exhaust fumes, cigarette smoke, dust, pollen and allergies. 

Eat lots of fruit and veg plus seeds. Get protein from fish, nuts, seeds, tofu etc. Avoid mucus forming foods such as eggs, meat and dairy. Inhale tea tree or Olbas oil. Drink cat’s claw tea to boost the immune system.

Sleeping Problems

Either waking in the middle of the night or not getting to sleep in the first place. Both can be the effect of poor nutrition or stress.

Avoid all stimulants. Do not eat sugar or refined carbohydrates. Avoid tea or coffee after midday. Do not eat late. Eat seeds, nuts, root and green leafy veg that are high in calcium and magnesium (tranquilising). 

Thyroid Problems

The thyroid gland, situated at the base of the throat, controls our rate of metabolism. In hyperthyroidism (overactive) loss of weight and nervousness are common. In hypothyroid (underactive) the symptoms are lack of energy, weight gain and goitre. Living off stress and stimulants and oestrogen dominance are common causes. 

Avoid all stimulants and eat an optimum diet. If you have hypothyroid, limit the amount of raw cruciferous vegetables you eat (e.g. coleslaw). If you have Hashimoto’s, avoid gluten. 

Ulcers

These can occur in the stomach and duodenum. Get tested for infection with Helicobacter pylori. Speak to your GP about painkillers, if you frequently use them. Stress is unlikely to cause ulcers, but may make them worse. Smoking is thought to increase the risk and may make treatment less effective

Follow an optimum diet of real foods. Include cruciferous vegetables (cabbage family), berries, green leafy vegetables, carrots, peppers, fermented foods, garlic, turmeric, raw honey and green tea. Avoid alcohol, coffee, chocolate, spicy foods, caffeine, and acidic foods such as citrus and tomatoes.

Varicose Veins

Veins carry blood returning to the heart. A varicose vein is one that has become enlarged and swollen, usually in the legs, where circulation is most difficult. It is unlikely nutrition can do much for veins that are already varicose, but antioxidants and fibre can help prevent further occurrences 

Regular exercise, especially swimming, will improve circulation. Putting your feet up and gentle leg massages are helpful. Application of vitamin E creams is also beneficial. 

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By admin
Guides
Sports Nutrition
 Are you an athlete looking to enhance your performance? The secret might be on your plate! Proper sports nutrition is crucial for fueling workouts, enhancing recovery, and reaching your peak potential.
 
Hydration: Water is key to maintaining performance. Keep hydrated before, during, and after workouts.
 
Carbohydrates: They are your body’s primary energy source. Load up on whole grains, fruits, and veggies for sustained energy.
 
Protein: Essential for muscle repair and growth. Include lean meats, dairy, beans, and nuts in your diet.
 
Fats: Don’t shy away from avocados, nuts, and olive oil. They provide long-lasting energy and support cell function.
 
Timing is Everything: Eating the right foods at the right time can boost your energy levels and aid recovery. Aim for a balanced meal 2-3 hours before exercise and a protein-carb snack post-workout.
 
Remember, what you eat today impacts your performance tomorrow. Make smart nutrition choices and see the difference in your game!
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Childhood stress
By admin
Guides
How Early Life Stress Shapes Your Microbiome

We often underestimate the profound impact our early life experiences can have on our overall health, including the intricate ecosystem of our gut microbiome. Recent research delved into the relationship between early life stress (ELS) and the composition of the human intestinal microbiome, shedding light on how our emotional well-being intertwines with our gut health.

The research uncovered intriguing insights into the intricate dance between early life stress and the gut microbiome:

  • Pregnant mothers experiencing psychological stress and lack of social support showed alterations in the abundance of beneficial Bifidobacterium.
  • Infants exposed to higher cumulative stress displayed distinct microbiome signatures, marked by an increased relative abundance of pathogenic bacteria and lower levels of beneficial Bifidobacterium.
  • Individuals with high microbiome diversity exhibited lower levels of depression and anxiety.

There is a need for further research to establish consistent microbiome signatures associated with pre-and postnatal stress. Nonetheless, these findings underscore the importance of nurturing our emotional well-being and gut health from the earliest stages of life.

Source: Agusti, A.et al. (2023). The Gut Microbiome in Early Life Stress: A Systematic Review. Nutrients, 15(11), 2566.

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By admin
Guides
Nutrients that Help Alleviate Allergies

Living with allergies can be a constant struggle, impacting our daily lives and overall well-being. The good news is that nature provides us with a range of nutrients that can help alleviate allergies. In this article, we’ll delve into the world of allergy relief through nutrition. From vitamins to minerals and other essential compounds, we’ll explore how these nutrients can make a difference in your allergy management journey.

The Power of Nutrition

When it comes to battling allergies, a well-rounded diet rich in specific nutrients can play a significant role in mitigating symptoms. Let’s explore some of the essential nutrients and how they can help you find relief.

  1. Vitamin C: The Allergy Fighter Vitamin C is a potent antioxidant that can boost your immune system and help reduce the severity of allergic reactions. Citrus fruits, strawberries, and bell peppers are excellent sources of this vitamin.
  2. Vitamin D: The Sunshine Nutrient Vitamin D has been linked to a reduced risk of allergies. Spending time in the sun and consuming vitamin D-rich foods like fatty fish and fortified dairy products can be beneficial.
  3. Quercetin: Nature’s Antihistamine Quercetin is a flavonoid found in foods like apples, onions, and berries. It possesses natural antihistamine properties and can help stabilize immune responses.
  4. Omega-3 Fatty Acids: Inflammation Fighters Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids have anti-inflammatory properties that can alleviate allergy symptoms.
  5. Probiotics: Gut Health and Allergies Maintaining a healthy gut flora with probiotics can potentially reduce the risk of allergies. Yogurt, kefir, and fermented foods are great sources.
  6. Zinc: Immune Support Zinc supports a healthy immune system. Foods like lean meats, nuts, and whole grains are rich in this essential mineral.
  7. Local Honey: Natural Allergy Relief Some people find relief from seasonal allergies by consuming local honey, as it may desensitize the body to pollen.

FAQs

Can changing my diet help alleviate allergies?

Absolutely! A well-balanced diet with the right nutrients can strengthen your immune system and reduce allergy symptoms.

How much vitamin C should I consume daily to help with allergies?

The recommended daily intake of vitamin C is around 65-90 milligrams. However, consult with a healthcare professional for personalized advice.

Are there any foods that can worsen allergies?

Yes, some foods like dairy, peanuts, and shellfish can exacerbate allergies in certain individuals. Identifying trigger foods is essential.

Can probiotics cure allergies?

While probiotics can’t cure allergies, they can help regulate the immune system and reduce the severity of symptoms in some cases.

Is it safe to take supplements for these nutrients?

In most cases, getting nutrients from food is preferable. Consult a healthcare provider before starting any supplements.

How long does it take to see improvements in allergy symptoms with dietary changes?

Individual responses vary, but some people notice improvements within a few weeks of making dietary changes.

Incorporating these allergy-fighting nutrients into your daily diet can significantly improve your quality of life. Remember that allergies are unique to each individual, so it may take some experimentation to find the right combination of nutrients that works for you. Consult with a healthcare professional for personalized guidance on managing your allergies through nutrition.

 

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Good Mood Food
By admin
Guides
Good Mood Food
We all know the hallmarks of depression: low mood, lack of motivation, and feelings of hopelessness. Most people experience these as a fleeting reaction to life’s trials and tribulations. The UK survey carried out by the Institute for Optimum Nutrition and involving 37,000 people in Britain found that as many as 1 in 3 people say they sometimes or frequently feel depressed and suffer from low moods.
There is a direct link between mood and blood sugar balance. All carbohydrate foods are broken down into glucose and your brain runs on glucose. The more uneven your blood sugar supply, the more uneven your mood. Sugar has been implicated in aggressive behaviour, anxiety, depression, and fatigue. Lots of refined carbohydrates are linked with depression because these foods not only supply very little in the way of nutrients but also use up mood-enhancing B vitamins.

Stimulants, such as caffeine, alcohol, sugar, and nicotine, will throw your brain chemistry awry. Alcohol in particular acts as a depressant. Food sensitivities will also impact brain chemistry. The brain communicates via chemical neurotransmitters (e.g. dopamine, serotonin, acetylcholine, and GABA). A deficiency or imbalance is likely to have a negative effect on your moods, thoughts, and behaviors.

These neurotransmitters are made from the food we eat. For example, serotonin is made from tryptophan, which is found in chicken, eggs, bananas, dairy, and dates. Dopamine (the brain’s amphetamine) is made from phenylalanine, which is found in grains, eggs, meat, almonds, and soybeans. GABA (the brain’s natural Valium) is made from glutamine and is found in meat and cabbage. A diet that does not take in varied or adequate amounts of these foods will not promote optimal brain functioning in relation to stabilizing mood.

The majority of the brain is made of fat and requires essential fatty acids (EFAs) from your diet to maintain optimal functioning. EFAs help improve mood as they are the main constituent of the neuroreceptors that receive the messages delivered by the neurotransmitters

Nutrition Action Plan 

Make sure you eat protein from beans, lentils, nuts, seeds, fish, eggs, and meat, which are all high in tryptophan, the precursor for serotonin. 

If your motivation is low, ensure you get the amino acids you need from pulses, wheatgerm, yogurt, poultry, almonds, sunflower, and sesame seeds. 

Test your homocysteine levels (doctor or home test). If your level is above 9mmol/l you may want to consider taking a combined homocysteine supplement of B2, B6, B12, folic acid, zinc, and TMG (trimethylglycine). Speak to your doctor or health practitioner first. Ensuring homocysteine stays low means that your brain will methylate well, keeping its chemistry ticking over and in balance. The ideal level is below 6 and the average level is 10. The risk of depression doubles with levels above 15. Also, eat whole foods rich in B vitamins: whole grains, beans, nuts, seeds, fruits, and vegetables. Folic acid is particularly abundant in green vegetables, beans, lentils, nuts, and seeds. 

Ensure you are getting enough omega-3s through food and supplementation. Eat a serving of either sardines, mackerel, herring, or wild/organic salmon, three times a week. Very little of the omega-3 fats in flax, pumpkin seeds or walnuts convert into EPA – one of the ‘brain fats’ – so, while these are good to eat, they don’t have the same anti-depressant effect. 

Keep your fuel supply stable. Eat a diet that will stabilise your blood sugar.

In addition to essential fatty acid deficiencies, depression has been linked to B vitamin, magnesium, and zinc deficiencies. See above for foods rich in B vitamins. Zinc-rich foods are fish, crab, oysters, dark meat on poultry, nuts, seeds, and pulses. Magnesium is found in oat bran, nuts, seeds, and green leafy vegetables. 

Dehydration will cause headaches and sufficient water is essential for mood health, so drink plenty of water. 

Reduce alcohol intake. After the initial sugar rush has subsided, it acts as a depressant. It also depletes the body of EFAs and B vitamins (crucial for neurotransmitter production). 

• WARNING: If you are taking prescription anti-depressants, do not take supplements without your doctor’s advice. Do not wean yourself off prescription anti-depressants without the guidance of your doctor. Always seek personal advice from your health practitioner before supplementing any nutrients, including chromium.

Daily good mood food checklist

Eat at least 5 servings of veg and no more than 2 servings of fruit. 

Eat a handful of mixed nuts. 

Eat 1 spoonful of mixed seeds. 

Include whole grains in your meals – brown rice, whole oats, quinoa, barley, rye, etc. 

Drink 2 liters of pure, filtered water.

These guidelines contain generalised supplementation information that is publicly available and supplements can be purchased at natural health stores. It is your responsibility to discuss any supplementation with your health professional or doctor, particularly if you are on medication. 

 

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