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Essential Vitamins and Minerals: what you need and how to get it

Essential Vitamins and Minerals: what you need and how to get it

We often hear the term “essential” vitamins and minerals thrown around but what are they and how do we get them?

Essential vitamins and minerals are just that, essential for us being able to live. Our body can’t produce these vitamins and minerals on its own, so we have to get all 29 of them from our diet.

Essential nutrients fall into a category known as “micronutrients. From supporting your metabolism to regulating your heartbeat, your body relies on micronutrients as essential building blocks for nearly every vital task that keeps you healthy.

How Micronutrients Keep You Thriving 

Maintaining adequate micronutrient levels isn’t just about preventing deficiencies or “hitting the minimums”—it’s about optimising your intake for a longer, more vibrant life. 

Here are some of the key functions that vitamins and minerals are involved in to keep your body functioning well:

â–ș Energy Production and Metabolism

Vitamins like B1, B2, B3, and B6, along with minerals such as magnesium, act as cofactors in biochemical reactions that convert food into energy. They help fuel your body’s metabolism, ensuring you have the energy to get through the day.

â–ș Nervous System Support

B vitamins and magnesium (and also omega-3 fatty acids, an essential kind of fat) are essential for the proper functioning of your nervous system. They help in the synthesis of neurotransmitters, regulate nerve transmission and support brain health, all of which are crucial for maintaining mental clarity and emotional balance.

â–ș Immune Function

Vitamins like C and D, along with minerals such as zinc and selenium, play vital roles in strengthening your immune system. They help protect against infections, reduce inflammation and support the body’s ability to heal.

â–ș Hormonal Balance

Micronutrients like iodine, zinc and magnesium are key players in hormone production and regulation. They help balance thyroid function, manage stress hormones like cortisol and support reproductive health.

â–ș Bone Health

Calcium, phosphorus and vitamin D are critical for maintaining strong bones and teeth. These nutrients work together to ensure proper bone formation, density and resilience against fractures.

â–ș Antioxidant Defence

Vitamins A, C and E, along with selenium, protect your cells from oxidative damage by neutralising free radicals. This defence is essential for preventing chronic diseases and slowing the aging process.

â–ș Blood Health

Iron, vitamin B12 and folate are crucial for the production of red blood cells and the transportation of oxygen throughout your body. These nutrients help prevent anaemia and ensure your cells get the oxygen they need to function optimally.

How to Optimise Your Micronutrient Intake

Below is a list of all the essential vitamins and minerals, their food sources and the recommended dietary allowance (RDA) or adequate intake (AI) for adults 19 years or older.

What exactly do the Recommended Dietary Allowance (RDA) and Adequate Intake (AI) mean?

These guidelines help determine how much of each nutrient you should consume to avoid deficiency-related diseases but they don’t provide an optimal intake for peak health.

  • Recommended Dietary Allowance (RDA): The RDA is the average daily level of nutrient intake that’s sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in a particular life stage and gender group. It’s based on scientific research and is meant to cover the needs of the majority of the population.
  • Adequate Intake (AI): The AI is established when there isn’t enough evidence to develop an RDA. It’s the recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people. AI is used as a guideline when an RDA cannot be determined, and it provides a target for nutrient intake that is assumed to ensure nutritional adequacy.

Essential Vitamins

Vitamins are organic compounds that are crucial for maintaining your health and there are 13 vitamins that are considered essential for your body’s normal functioning. These essential vitamins are divided into two categories based on how they are absorbed and stored in the body:

  • Fat-soluble vitamins: These vitamins (A, D, E, and K) are stored in the body’s fatty tissues and liver. They can remain in your body for longer periods and your body can draw on these stores when needed.
  • Water-soluble vitamins: These include the eight B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and vitamin C. Water-soluble vitamins are not stored in large amounts and need to be replenished regularly through your diet, as excess amounts are excreted through urine.

Each of these essential vitamins plays a unique role in supporting your body’s growth, development and overall health. While some vitamins, like vitamin D, can be synthesised by your body under certain conditions, others must be obtained entirely through your diet or supplements.

Type

Function

Source

RDA/AI

Vitamin A

Essential for vision, immune function, cognitive function and skin health. Supports cell growth and differentiation, regulates gene expression and influences thyroid hormone metabolism.

Carrots, sweet potatoes, spinach and liver

RDA: 900 mcg/day (men), 700 mcg/day (women)

Vitamin C

Involved in collagen synthesis, antioxidant protection and immune function. Enhances iron absorption, supports mitochondrial function and reduces oxidative stress. May influence neurotransmitter synthesis and cognitive function.

Citrus fruits, berries, bell peppers and broccoli

RDA: 90 mg/day (men), 75 mg/day (women)

Vitamin D

Facilitates calcium absorption, bone growth and immune function. Modulates cell growth, neuromuscular function and regulates cell cycle and differentiation. Linked to seasonal affective disorder (SAD) and depression.

Sunlight exposure, fatty fish, fortified dairy products and egg yolks

RDA: 600 IU/day (ages 1-70), 800 IU/day (ages 70+)

Vitamin E

Acts as an antioxidant, protecting cell membranes from oxidative damage and supports immune function. Maintains mitochondrial integrity and reduces oxidative stress.

Nuts, seeds, spinach and vegetable oils

RDA: 15 mg/day

Vitamin K

Essential for blood clotting and bone metabolism, supports protein synthesis involved in blood coagulation and indirectly supports cognitive function through blood health.

Leafy green vegetables, broccoli and Brussels sprouts

AI: 120 mcg/day (men), 90 mcg/day (women)

Vitamin B1 (Thiamine)

Involved in carbohydrate metabolism and nerve function. It’s crucial for converting nutrients into energy and supporting neural health.

Pork, whole grains, legumes, sunflower seeds and fish

RDA:1.2 mg/day (men), 1.1 mg/day (women)

Vitamin B2 (Riboflavin)

Supports energy production, cell function, and fat metabolism. It’s also essential for converting food into ATP.

Dairy products, eggs, lean meats, green leafy vegetables, almonds and mushrooms

RDA: 1.3 mg/day (men), 1.1 mg/day (women)

Vitamin B3 (Niacin)

Participates in DNA repair, stress responses and metabolic processes. It helps convert nutrients into energy and aids in cholesterol management.

Poultry, fish, lean meats, peanuts and whole grains

RDA: 16 mg/day (men), 14 mg/day (women)

Vitamin B5 (Pantothenic Acid)

Vital for synthesizing coenzyme A, which is important for fatty acid metabolism and energy production.

Avocados, broccoli, mushrooms, whole grains and sweet potatoes

AI: 5 mg/day

Vitamin B6 (Pyridoxine)

Crucial for amino acid metabolism, neurotransmitter synthesis and hemoglobin production. It supports cognitive development and immune function.

Poultry, fish, potatoes, bananas and chickpeas

RDA: 1.3-1.7 mg/day

Vitamin B7 (Biotin)

Involved in carbohydrate, fat and protein metabolism. It supports healthy skin, hair and nails.

Egg yolks, nuts and seeds, salmon, avocados and whole grains

AI: 30 mcg/day

Vitamin B9 (Folate)

Folate is important for DNA synthesis and repair, cell division and red blood cell formation. It supports fetal development and neural tube formation, is crucial for nucleotide synthesis and repair, and deficiency is linked to depression and cognitive decline.

Leafy green vegetables, legumes, asparagus, oranges and other citrus fruits and beets

RDA: 400 mcg/day

Vitamin B12 (Cobalamin)

Important for nerve tissue health, brain function and red blood cell production. It supports DNA synthesis and helps prevent anemia.

Fish, meat, poultry, dairy products and eggs

RDA: 2.4 mcg/day

Essential Minerals

There are 16 essential minerals divided into 7 macro-minerals (calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulphur) and 9 trace minerals (iron, manganese, copper, iodine, zinc, cobalt, selenium, molybdenum and chromium).

You’ll note that many of these minerals are described as “cofactors.” Cofactors are molecules that help your body’s processes work properly, like turning food into energy or building new cells. (Note: there are three types of magnesium because, if you supplement, you’ll want to choose the form that best serves your needs.)

Type

Function

Source

RDA/AI

Calcium

Integral for bone and teeth structure, muscle contraction, neurotransmitter release and blood clotting. Acts as a secondary messenger in signal transduction pathways.

Dairy products, leafy green vegetables, fortified plant-based milks, almonds and sardines

RDA: 1,000 mg/day (ages 19-50), 1,200 mg/day (ages 51+)

Iron

Essential for oxygen transport and storage, ATP production, immune function and cognitive development. Linked to fatigue and cognitive impairments when deficient.

Red meat, poultry, fish, lentils, beans, spinach and fortified cereals

RDA: 8 mg/day (men), 18 mg/day (women)

Magnesium

Cofactor for over 300 enzymatic reactions, supporting muscle and nerve function, blood glucose control and protein synthesis. Stabilizes ATP and is necessary for DNA and RNA synthesis.

Pumpkin seeds, almonds, spinach and dark chocolate

RDA: 400-420 mg/day (men), 310-320 mg/day (women)

Magnesium Citrate

If you have constipation and need some relief, this form of magnesium has a laxative effect and can help get your bowels moving.

Magnesium Glycinate

This form of magnesium is most widely used and comes without a laxative effect. It can help reduce the risk of cardiovascular disease and osteoporosis and also works well for those suffering from depression, anxiety, insomnia and high blood pressure.

Magnesium L-threonate

Early animal research suggests this form can help overall brain health—including the potential to improve memory and learning—and is also a good choice for sleep issues.

Potassium

Regulates fluid balance, muscle contractions and nerve signals. Maintains heart and kidney function, involved in mitochondrial function and ATP production.

Bananas, oranges, potatoes, spinach and avocados

AI: 3,400 mg/day (men), 2,600 mg/day (women)

Zinc

Supports immune function, wound healing, DNA synthesis and cell division. Essential for taste and smell, acts as an antioxidant and is linked to cognitive function and neurotransmitter regulation.

Meat, shellfish, legumes, seeds, nuts and dairy

RDA: 11 mg/day (men), 8 mg/day (women)

Selenium

Vital for antioxidant defense, thyroid hormone metabolism and immune function. Plays a role in DNA synthesis, supports reproductive health and may reduce the risk of certain cancers.

Brazil nuts, seafood, meats, eggs, whole grains and dairy products

RDA: 55 mcg/day

Iodine

Essential for the synthesis of thyroid hormones that regulate metabolism, growth and development, critical for proper neurological function.

Iodized salt, seafood, dairy products, eggs and seaweed

RDA: 150 mcg/day

Copper

Involved in iron metabolism, formation of hemoglobin and red blood cells, synthesis of connective tissue, neurotransmitters and melanin. Acts as a cofactor for several enzymes involved in energy production.

Shellfish, whole grains, nuts, seeds, legumes and chocolate

RDA: 900 mcg/day

Sulfur

Component of amino acids methionine and cysteine, which are essential for protein synthesis. It’s also part of vitamins such as thiamine and biotin and plays a role in the synthesis of glutathione, a major antioxidant. Sulfur is crucial for detoxification processes in the liver and helps maintain the structure of proteins and enzymes.

Protein-rich foods such as meat, fish, eggs, legumes and nuts

No established RDA/AI, generally obtained through dietary proteins

Sodium

Essential for maintaining fluid balance, nerve transmission, and muscle function. It regulates blood pressure and blood volume and is involved in the active transport of nutrients and other substances across cell membranes. Sodium is crucial for proper electrical signalling in the nervous system and for muscle contractions.

Salt, seafood, and certain vegetables

AI: 1,500 mg/day

Chromium

Enhances the action of insulin, a hormone critical for the metabolism and storage of carbohydrates, fats and proteins. It plays a role in regulating blood sugar levels by improving insulin sensitivity. Chromium is important for energy production and may influence lipid metabolism and body weight management.

Broccoli, grape juice, whole grains, meat and brewer’s yeast.

AI: 35 mcg/day (men), 25 mcg/day (women)

Manganese

Cofactor for several enzymes involved in metabolism, bone formation and antioxidant function. It’s essential for the metabolism of carbohydrates, amino acids, and cholesterol. Manganese also plays a role in the synthesis of connective tissue and in the functioning of the immune system and brain.

Whole grains, nuts, leafy green vegetables, tea and certain fruits like pineapple

AI: 2.3 mg/day (men), 1.8 mg/day (women)

Molybdenum

Cofactor for enzymes involved in the metabolism of sulphur-containing amino acids and the detoxification of harmful compounds such as sulphites. It’s essential for the breakdown of drugs and toxins in the liver and helps in the conversion of purines to uric acid, aiding in nitrogen metabolism.

Legumes, grains, nuts and certain vegetables like leafy greens.

RDA: 45 mcg/day

Reference: Mark Hyndman

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Low carbohydrate, low sugar diet and exercise incredibly effective for weight loss, sleep and quality of life

Low carbohydrate, low sugar diet and exercise incredibly effective for weight loss, sleep and quality of life

QUOTE BOARD

“Results of a randomized, controlled trial on the impact of physical exercise and a low carbohydrate, low sugar diet on narcolepsy showed both exercise and the diet improved excessive daytime sleepiness (EDS) in narcolepsy type 1.” “EDS was improved by both interventions “to a point where the results were clinically relevant and in the range of those seen with drug treatment,” said study investigator Frederike Tepel, Centre for Narcolepsy and Hypersomnia, Witten/Herdecke University, Witten, Germany.”

“Both also improved fatigue and physical and mental quality of life, while the low carbohydrate, low sugar diet additionally led to significant weight loss compared with best clinical practice, “and these interventions are available everywhere and quite inexpensive, and we couldn’t document any adverse effects,” said Tepel.”

IMAGINE IF THEY HAD A GROUP THAT DID EXERCISE AND A LOW SUGAR, LOW CARBOHYDRATE DIET!

WHAT YOU NEED TO KNOW

Limiting carbohydrate intake by eating more healthy meat and fat, fewer carbohydrates and no refined carbohydrates or seed oils is incredibly healthy because it matches what the human genome requires to express healthy structure and function. Chronic inflammation and chronic high blood sugar are resolved which are the underlying causes of all chronic illnesses including obesity, diabetes, cancer, heart disease, depression, digestive issues, neurodegenerative diseases, lowered immune function etc.

The exact same holds true for regular exercise and combining regular exercise with a healthy diet is literally a PANACEA for both resolving and preventing chronic illness. Add emotional fitness and you are literally giving yourself the best chance to heal from and/or avoid chronic illness. No drug treatment has ever or will ever come close!!

WHAT YOU NEED TO DO

Do the above if you want to lose weight, gain muscle, reduce risk of obesity, heart disease, diabetes, cancer, depression and every other chronic illness in order to live a longer, better life you need to make choices that support our genes.

Reference:

Lisa Nainggolan July 5, 2024 Ketogenic Diet, Exercise Effective First-line Treatments for Narcolepsy. Medscape July 12, 2024.

James Chestnut DC

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Ways to improve your thyroid and adrenal function

Ways to improve your thyroid and adrenal function

More than 12 percent of the population is likely to experience thyroid issues at some point in their lifetime—and sadly, this number is steadily rising, with the prevalence of hypothyroidism more than doubling in just the last three decades.

If you’re dealing with memory and concentration problems, brain fog, unexplained depression, anxiety, insomnia, fatigue, muscle loss, low libido, hair loss, constipation, dry skin, low blood pressure, low libido or struggling to lose weight, there’s a good chance it is caused by low thyroid function.

However, these are just common symptoms. Thyroid hormones are crucial for regulating metabolism, heart rate, blood pressure, vascular health and adrenal function. So, over time, an underactive thyroid (hypothyroidism) or overactive thyroid (hyperthyroidism) can wreak havoc on your whole system, leading to severe issues such as cognitive impairment, increased risk of heart attack and coronary artery disease, adrenal fatigue, and papillary thyroid cancer.

While women are most at risk for thyroid issues—largely due to declining estrogen and increased susceptibility to environmental stress—men are still vulnerable. Research suggests the prevalence of hypothyroidism ranges from 4 to 21 percent in women and 3 to 16 percent in men, varying by age group. That’s a lot of people walking around needlessly with FLC (Feel Like Crap Syndrome) that is 100% treatable.

Thyroid and adrenal issues also go hand-in-hand, and symptoms of adrenal fatigue can mirror those of hypothyroidism (e.g. insomnia, feeling “tired and wired,” palpitations, anxiety and fatigue), so it’s important to test thyroid and adrenal hormones together along with several other biomarkers to fully evaluate the health of these overlapping systems. When you are stressed your thyroid function declines.,

Testing thyroid, adrena and autoimmune function

Thyroid stimulating hormone

Thyroid stimulating hormone (TSH), which is made in the pituitary, regulates the production of the hormones triiodothyronine (T3) and thyroxine (T4) and signals the thyroid to release them into the bloodstream. As a result, elevated TSH levels can indicate hypothyroidism or an underactive thyroid, where the thyroid does not produce enough T3 and T4, prompting an increase in TSH to stimulate hormone production. Conversely, abnormally low TSH levels can indicate hyperthyroidism, or an overactive thyroid, where excessive T3 and T4 production results in reduced TSH secretion. Some doctors just check TSH if they suspect thyroid issues, not a full panel, which is needed to fully understand and treat low thyroid function.

Triiodothyronine and thyroxine

It is also not uncommon to have normal TSH levels but still have abnormal triiodothyronine (T3) and thyroxine (T4) levels, suggesting hypothyroidism or T3/T4 conversion issues. For this reason, it’s important to test free T3 and T4 levels in the blood to show the actual availability of these hormones for biological activity and provide a more comprehensive and nuanced assessment of thyroid function.

Thyroid peroxidase and anti-thyroglobulin antibodies

The presence of thyroid peroxidase (TPO) and anti-thyroglobulin antibodies (TgAb) can indicate an autoimmune reaction in which the immune system produces antibodies against thyroid proteins, potentially leading to thyroid damage and the decreased production of thyroid hormones. This is particularly helpful in diagnosing autoimmune thyroid diseases such as Graves’ and Hashimoto’s thyroiditis, which are responsible for 90 percent of hypothyroid cases. This is what I mentioned earlier—that 13 percent of our cohort of > 25,000 people have thyroid antibodies and a low-functioning thyroid, and most are not diagnosed.

Heavy metals

Environmental exposure to toxic materials such as aluminum (found in everyday household and personal care products), arsenic (found in seafood, wine, and groundwater), and mercury (found in fish, coal, plastics, pesticides, and certain dental fillings) can interfere with thyroid hormone production and impair adrenal gland function—leading to disrupted endocrine function and related autoimmune issues such as Hashimoto’s thyroiditis.

Addressing thyroid and adrenal dysfunction

Eliminate gluten and dairy. Gluten can trigger an autoimmune response in sensitive individuals, potentially leading to autoimmune thyroid conditions such as Hashimoto’s thyroiditis and increased cortisol demand, which can strain the adrenal glands and contribute to adrenal fatigue. Similarly, dairy can provoke inflammation and insulin resistance, worsening autoimmune thyroid issues due to the cross-reactivity of antibodies and stressing the adrenal glands by requiring them to produce more cortisol to manage blood sugar.

Support the gut. Because the gut-thyroid-adrenal axis is interconnected, eating probiotic foods and supplements that improve gut health, such as coconut yogurt, sauerkraut, and the probiotic strain saccharomyces boulardii can have positive effects on Hashimoto’s and adrenal function.

Cut caffeine intake. Caffeine stimulates cortisol production, which can overburden the adrenal glands, leading to adrenal fatigue and potentially exacerbating autoimmune conditions.

Eat a wide variety of healthy food to ensure you get the right vitamins and minerals. The thyroid depends on a number of nutrients to function optimally including iodine, zinc, selenium, vitamin D, and vitamins A and B. Vitamin C, B vitamins and magnesium all support adrenal function.

Stay away from starch and sugar. In addition to causing inflammation, insulin resistance, and being all around terrible for you, sugar and starch also cause elevated cortisol and adrenaline levels.

Reference: Mark Hyndman

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How to maximise your daily routine for physical and mental performance

How to maximise your daily routine for physical and mental performance

We are big, big fans of The Huberman podcast where you get access to science-based tools for everyday life.

We have found a blueprint drawn from 250+ hours of Huberman Lab podcast content as a way to consolidate and condense the most impactful, zero-cost tools to maximize your daily routine for physical and mental health and performance. 

Phase 1: Waking and Early Morning (Hours 1–4) 

Prioritize light exposure each morning.

‱ Outdoor light exposure causes a beneficial cortisol peak early in the morning, increases daytime mood, energy and alertness and helps you fall asleep more easily at night Âč

A morning walk outdoors can provide you with both light exposure and optic flow(explained below), which quiets activity of the amygdala and related circuits and reduces feelings of stress and anxiety all day.

Delay caffeine and ensure proper hydration.

‱ Delay your caffeine intake by 90–120 minutes after waking to help increase alertness and avoid an afternoon crash. (As a caveat: if exercising first thing in the morning, feel free to drink caffeine before exercise
‱ Aim to drink around 1 liter of water during this morning period and add a pinch of Celtic salt for a source of electrolytes.

Use breathing to increase energy. 

‱ To practice:

‱ Take a deep inhale through your nose, immediately followed by a deep exhale (active or passive) through your mouth.
‱ Repeat the above 20–25x, then fully exhale until lungs are empty.
‱ Hold for 15–30 seconds.
‱ Repeat for up to 5 minutes total.

Expect to feel a little tingly or agitated during the exercise. However, over the next few minutes, adrenaline levels will increase to greatly improve your focus and attention.

Please use caution practicing this technique if you are prone to panic attacks or have high anxiety. Always practice seated and in a safe environment.

Cyclic hyperventilation shifts the autonomic nervous system towards feelings of increased alertness and enhanced focus. This pattern of breathing consists of rapid inhalations and exhalations, which causes hyperventilation, releasing adrenaline and thus increasing neural excitability. 

Optimize your productivity. 

‱ Position your computer screen at eye level or above for increased alertness.
‱ Use binaural beats of 40 hertz frequency if struggling to focus. White noise can also be effective. Otherwise, silence is best.

The best time in the morning to do hard mental work is typically in the 1–4 hours after waking. Moderate-intensity exercise before a bout of deep work increases blood flow to the brain and can improve focus and productivity.

Phase 2: Midday Through Evening (Hours 5–13) 

Use exercise to optimize your energy levels. 

‱ Exercise helps to regulate blood sugar, balance hormone levels, improve immunity and depending on the type of exercise, can either increase energy levels or support feelings of relaxation ÂČ. 

Optimize your food and hydration. 

‱ Eat a lower-carb lunch to help avoid an afternoon crash.
‱ Go for a short 5–30 minute walk after lunch to increase metabolism and further calibrate your circadian rhythm with light exposure.

Rest and recharge with naps or non-sleep deep rest (NSDR) 

‱ Try to keep naps to 20 minutes or less to avoid sleep inertia (explanation below). However, if you don’t feel an afternoon dip in energy or you tend to feel groggy after a nap, feel free to avoid them. Naps are not necessary. 
‱ Use a non-sleep deep rest protocol for 10–30 minutes to increase dopamine levels and mental energy Âł. 

10 minute NSDR protocol

Eat dinner and prioritize sunset light exposure. 

‱ Eat dinner with some higher-carbohydrate (i.e. starchy but still complex) foods and protein to promote relaxation and sleep.
‱ Get light exposure around sunset to reduce the negative effects of light exposure later in the night. 

Phase 3: Bedtime and Sleeping (Hours 14–24) 

Prioritize a consistent sleep schedule. 

‱ It is crucial to wake up at the same time (+/- 1 hour) each morning, days off included.
‱ Sleeping in later than that on the weekend is likely going to disrupt your circadian rhythm and make waking on your regular schedule that much harder. 

Use breathing to promote relaxation. 

‱ Physiological sighing rapidly shifts the autonomic nervous system towards a state of increased calm. Even just 1–3 cyclic sighs can be effective, and if repeated as a short breathwork practice for five minutes a day, it has been shown in a clinical trial to improve sleep, lower resting heart rate and enhance mood around the clock. 

To practice: 

‱ Take a deep inhale followed by a second, ‘top-off’ inhale to maximally inflate the lungs. 
‱ Release all your air with a full lungs-to-empty” exhale. 
‱ Repeat 2–3x.

Optimize your sleep environment. 

‱ Start dimming the lights shortly after sunset and avoid overhead and bright lights in general. 
‱ Dim computer and phone screens as much as possible or use a reduced filter to reduce blue light exposure. 
‱ Cool your bedroom to 1–3 degrees lower than usual. 
‱ Make your room as dark as possible using blackout blinds or an eye mask. 

If you wake up in the middle of the night, use NSDR to promote relaxation and support falling back asleep quickly.

Extra:

1. How to Optimize Morning Light Exposure 

When Within 30–60 minutes of waking

Where: Outside 

How long: 

Sunny day = 5–10 mins 

Cloudy day = 10–15 mins 

Overcast day = up to 30 mins 

How to do it: Look towards the sunrise or sun, but never stare directly at the sun. Blink as necessary. Wearing contact lenses and prescription glasses are fine but aim to avoid using sunglasses or hats that are meant to block sunlight from your eyes. 

If you cannot get outside: Bright, blue-hued indoor lights will suffice, but try to get outdoors as soon as you can. Lux is a unit of measure of the intensity of light exposure to the human eye. Even on a cloudy day, outdoor light reaches around 10,000 lux, compared to a bright indoor light source, which is usually no brighter than 1,000 lux. 

2. How to Build an Effective Exercise Protocol 

There are many ways to design an exercise protocol, depending on your current fitness level, goals, lifestyle and time constraints. Below are some resources to dive deeper:

3. How to Recover from a Poor Night’s Sleep

If you have experienced a poor night’s sleep, your impulse may be to sleep in, drink a much-needed cup of coffee as you roll out of bed, and push your morning workout until the evening when you are feeling up for it. But the best way to recover from a poor night’s sleep is to make sure it does not affect your next night’s sleep. 

Here are the most important protocols for recovering from short-term sleep deprivation: 

‱ Get up at the same time as usual. Sleeping more than 1 hour past your usual wakeup time can shift your circadian clock later (called phase delay), making it harder to fall asleep that night. 
‱ Ensure you get adequate sunlight exposure soon after waking to support a cortisol peak early in the day. 
‱ Delay caffeine until 90–120 minutes after waking to maximize the energy-boosting effects of your cup of coffee or tea. 
‱ Exercise in the morning to encourage an early-day cortisol peak and provide a boost in adrenaline and focus. 
‱ If you’re feeling tired in the afternoon, avoid caffeine and take an afternoon nap or use a 10–30 minute NSDR protocol to recharge instead. 

 Glossary 

Cortisol & cortisol peak: 

Cortisol, a hormone released from the adrenal glands, is the key driver that moves your body from sleep to waking. It is essential for the cortisol pulse to happen early in the day or early in your period of wakefulness. 

A timer is set when the cortisol pulse occurs, which dictates the release of melatonin about 12–14 hours later. 

Optic flow: 

Optic flow is a phenomenon that occurs when we generate our own forward motion, such as when walking, biking or running. Visual images pass by our eyes, generating a flow of information that has a powerful effect on the nervous system. Optic flow has been shown to reduce the amount of neural activity in the amygdala, which is a brain structure that generates feelings of fear, threat and anxiety. 

Binaural beats: 

Binaural beats are a type of sound that can be used to bring the brain into different states of relaxation or alertness. They involve delivering a different beat pattern to each ear. The difference in what each ear is hearing (called interaural time differences) generates particular types of brainwaves. The frequency of binaural beats that appears to support enhanced cognitive functioning at the level of memory, improved reaction times and improved verbal recall seems to be 40 hertz. 

Sleep inertia:

Sleep inertia is the grogginess and disorientation that people feel when they wake up from deep, slow-wave sleep. Napping longer than 20–25 minutes can allow the brain to begin a full sleep cycle. Trying to quickly wake up from the middle of a sleep cycle is difficult and can lead to even more fatigue and irritability than when you started your nap. 

Reference: Andrew Huberman

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Eating insects, yes or no?

Eating insects, yes or no?

As of January 2023, the use of insect meal in various foods, such as bread and pasta varieties, will be legal. In this article, we share our views on this development and offer alternatives for those who prefer not to consume animal insect meal.

Eating Insects Has Ancient History

Human consumption of insects, known as entomophagy, has an ancient history dating back thousands of years among both humans and apes. Natural populations throughout human history have regularly eaten insects as a source of nutrients. Even today, eating insects is widespread in many parts of Asia, Africa and South America, where it is considered perfectly normal. In more than 130 countries worldwide, insects are a common part of the diet, with beetles, larvae, caterpillars and ants being the main favorites. Although dragonflies, cockroaches and spiders are also consumed, albeit to a lesser extent.

EU Decision Regarding Insects In Food in 2023

On Jan. 23, 2023, a European law was passed allowing insects as an ingredient in foods such as bread and pasta varieties. Not only the house cricket, but also grasshoppers, mealworms and other insects can be added to our foods in the form of flour. And there we immediately encounter the major difference between how natural populations use insects in their diet and this passed law; natural populations do not grind insects into flour to add to their products, but are seen as delicacies, to be eaten occasionally. Adding insect meal to processed products means that, proportionally, we will ingest many more insects. And the question is whether this is a healthy development or will this cause unforeseen future health consequences?

Insects, Why Not?

Eating insects may be an emerging trend, but there are certainly drawbacks. Insects contain antinutrients, such as oxalates, saponins and tannins, which are absolutely not beneficial to health. In addition, insects may contain toxins, such as cyanide or heavy metals such as, cadmium and lead.

While it is touted that commercial insects available in stores are generally safe for consumption, it is also recommended (and even considered essential) to remove the legs and wings beforehand, as they may otherwise cause damage to the intestines. Will insect meal will be free of these insect components? We have no certainty of this.

Another important aspect is the preparation of insects. They must be thoroughly heated to kill harmful bacteria and parasites, as insufficient heating can pose health risks. For our intestines in particular, a load of harmful bacteria and parasites is harmful, as it can cause a strong dysbiosis. A pathogenic load usually leads to Leaky Gut Syndrome (hyperpermeable gut). This may allow substances such as toxins and not fully digested proteins and microorganisms (bacteria) to enter the bloodstream. These substances can cause unnecessary stress to the body and a myriad of autoimmune conditions.

Although the medical literature has not currently identified any alarming dangers related to eating a limited amount of insects, the number of studies available on the subject remains limited therefore the data simply provides no certainty of what effects to health we can expect. Especially when insects are going to be eaten in large quantities (in the form of flour). Further studies are thus needed to get a clearer picture of the possible health risks.

Where Can We Start Expecting Insect Flour?

The use of cricket powder is allowed in a wide range of food products, including baked goods such as multigrain bread, crackers, granola, cookies, as well as in pizza, soups, sauces, vegetable and legume dishes, processed potato products, chocolate products, whey powder, snacks and even beer.

While the use of cricket powder is possible in meat substitutes, it will likely be limited to insect burgers, as insect protein is more expensive than plant-based proteins and not likely to be added to vegetarian or vegan meat substitutes. Nevertheless, it is still wise to read labels.

Alternatives For Those Who Don’t Want Insect Meal

To address any concerns, the law clearly states that the use of cricket powder must be indicated on the ingredient list. According to Foodwatch, the powder must be specifically described as “partially defatted powder obtained from Acheta domesticus (house cricket).”

If you prefer not to consume animal insect meal, here are some solutions:

* Look for the V-Label Hallmark on food products, which guarantees vegetarian or vegan products without insect meal as an ingredient.

* Check the ingredient list of products for the presence of insect or cricket meal if you can’t find the V-Label. Look for the following ingredients:

* Acheta domesticus (house cricket)

* Gryllodes Sigillatus (dried tire cricket)

* Locusta Migratoria (migratory grasshopper)

* Tenebrio Molitor (dried mealworm)

* Alphitobius Diaperinus (whole and ground larvae of the peip foam beetle (small mealworm)

* If an ingredient list is not available, ask the manufacturer or supplier directly if the product contains insect meal.

Check For Insect Intolerance

It is important that consumers be informed about the presence of insect meal in food products so that they can make informed choices that are in line with their dietary preferences. Especially considering that people can react immunologically to insects. Consider intolerances or allergies.

There is now an intolerance test where you can use a finger prick test to check for any reactions to insects, such as house crickets. In people who are sensitive to seafood, dust mites or histamine, it is wise to check if you also react to insects. If you would like to know, we can send you the details of where you can access these tests.

There is also a simpler solution: eat as many unprocessed products as possible, such as vegetables, fruits, nuts, seeds and organic eggs, poultry and wild-caught fish. With this you immediately bypass any insects.

Reference: Your health Coach, Amsterdam

Eating insects, yes or no? Read More »

How to Detox for Longevity

How to Detox for Longevity

When people hear the word “detox,” they tend to think about rehab or fad diets rather than longevity and disease prevention.
But the liver, kidneys, lungs, skin, digestive, and lymph systems all play crucial roles in detoxification that, if overburdened, can result in a toxin overload that manifests in disease and a long list of symptoms ranging from lack of energy to weight gain, fluid retention, sluggishness, and menstrual problems. Toxins are also linked to heart disease, cancer, type 2 diabetes, and dementia (the main age-related diseases).
In the last century alone, more than eighty thousand chemicals have been introduced into our environment, inundating us with a constant deluge of air pollutants, pesticides, plastics, phthalates, flame retardants, herbicides, heavy metals, and more. Over time, these toxins can slowly accumulate as our natural detox systems are pushed beyond their limits, culminating in a tipping point of toxic overload that overwhelms the body and clogs our natural detoxification pathways.
So, how can we keep up with the constant inundation of toxins and prevent this buildup in our body?

How Detoxification Impacts Aging and Disease

The body has built-in detox systems to filter and remove toxins. The liver, kidneys, digestive system, skin, and lungs all play a crucial role in this process.

Liver: Transforms toxins into less harmful compounds through enzymatic processes and transforms fat-soluble toxins into water-soluble toxins that can be excreted.

Kidneys: Filter blood to remove waste products, which are then excreted in urine.

Digestive System: Eliminates toxins through feces, with a healthy gut microbiome playing a pivotal role in this process.
Skin and Lungs: Excrete toxins through sweat and exhalation.

In a healthy body, this process of detoxification runs smoothly; however, these systems have a limited capacity. So when the “total load” of toxins exceeds the body’s ability to detoxify, our systems can overflow like too much water pouring into a glass—triggering oxidative stress, DNA and mitochondrial damage, inflammation, and disrupted gut function, the primary drivers of accelerated aging and chronic disease.

In fact, studies have linked the intake of environmental toxins to everything from obesity, diabetes, and heart disease to Alzheimer’s, Parkinson’s, autoimmune disease and cancer.

A recent study in The New England Journal of Medicine has identified microplastics and nanoplastics as potential risk factors for cardiovascular disease, linking them to an increased risk of myocardial infarction, stroke, and death. Similarly, exposure to indoor and outdoor air pollution has been linked to increased risks of Alzheimer’s disease, accelerated cognitive decline, dementia, and frailty.

Strategies to Support Detoxification

1. Stop adding to your cup. The fewer toxins we expose our bodies to, the better. Keep toxins out of your system by eliminating ultra-processed foods, sugars, starches, preservatives and additives that clog detox pathways. Consuming smaller fish such as wild-caught salmon, sardines, and anchovies instead of larger fish that are higher in mercury will also reduce your exposure to heavy metals. (Fish to avoid include tuna, king mackerel, tilefish, shark, and swordfish.)

2. Follow EWG guidelines. The Environmental Working Group has helpful consumer guides you can reference to reduce your exposure to toxins in products like fragrances, cosmetics, and sunscreens.

3. Eat to boost detoxification. Diet plays a crucial role in supporting the body’s detoxification processes. Consuming foods rich in antioxidants, such as organic, non-starchy vegetables helps combat oxidative stress. Foods rich in glutathione (cauliflower, cabbage, kale, arugula, collards, kohlrabi, wasabi, garlic), folate, manganese, magnesium, zinc and selenium (leafy greens, legumes, and nuts and seeds like Brazil nuts and pumpkin seeds) also provide necessary cofactors to support your body’s detox mechanisms.

Choosing locally, sourced, organic foods whenever possible will also reduce exposure to harmful pesticides and provide richer sources of nutrients and phytochemicals.

4. Increase antioxidants and chelating foods. Spices and herbs that are rich in antioxidants, like turmeric, rosemary, cilantro, ginger, cinnamon and lemon peel, also support detoxification by counteracting oxidative stress—and green tea is a super detoxifier that’s not only rich in antioxidants but also supports the liver and kidneys and binds to or “chelates” heavy metals so they can be excreted from the body.

Other foods that support chelation are those that are rich in soluble fiber (chia seeds) and pectin (apples, carrots, oranges).

5. Sweat it out. Sweating is one of the most effective ways to detox, as many toxic elements are preferentially excreted through sweat. Studies have shown that sauna use is particularly effective at promoting the excretion of heavy metals and toxins, which may be a reason why frequent sauna use is associated with a reduced risk of death from cardiovascular disease.

Sweating also increases circulation and body heat, which helps in the transport and elimination of toxins through the liver and kidneys. Engaging in activities that induce sweating also causes your body to burn fat for energy, which mobilizes stubborn fat-soluble toxins that are stored in fat cells and makes them water-soluble so you can sweat them out more easily.

6. Drink plenty of water. Adequate hydration is essential for supporting key pathways that expel toxins from the body. This includes both sweating and urination as well as the function of our liver, kidneys, cells, and digestive system. So aim for eight to ten glasses of clean, filtered water daily.

The key to detox is two-fold: avoid the bad stuff (e.g., toxins, heavy metals and pesticides) while giving your body enough of the good stuff it needs to support its natural detoxification pathways (e.g., frequent exercise, glutathione from cruciferous vegetables and amino acids from quality protein sources).

References

1. Schmidt CW. Environmental Factors in Successful Aging: The Potential Impact of Air Pollution. Environ Health Perspect. 2019;127(10):102001. doi:10.1289/EHP4579
2. Marfella R, Prattichizzo F, Sardu C, et al. Microplastics and Nanoplastics in Atheromas and Cardiovascular Events. N Engl J Med. 2024;390(10):900-910. doi:10.1056/NEJMoa2309822
3. Weuve J, Bennett EE, Ranker L, et al. Exposure to Air Pollution in Relation to Risk of Dementia and Related Outcomes: An Updated Systematic Review of the Epidemiological Literature. Environ Health Perspect. 2021;129(9):96001. doi:10.1289/EHP8716
4. Schmidt CW. Environmental Factors in Successful Aging: The Potential Impact of Air Pollution. Environ Health Perspect. 2019;127(10):102001. doi:10.1289/EHP4579
5. Genuis SJ, Birkholz D, Rodushkin I, Beesoon S. Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Arch Environ Contam Toxicol. 2011;61(2):344-357. doi:10.1007/s00244-010-9611-5
6. Laukkanen, T., Kunutsor, S.K., Khan, H. et al. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Med 16, 219 (2018). https://doi.org/10.1186/s12916-018-1198-0

7.Mark Hyndman

How to Detox for Longevity Read More »

Concerned about EMF? Some small adjustments can make a big difference.

Concerned about EMF? Some small adjustments can make a big difference.

As Wi-Fi/EMF exposure is a relatively new thing, the jury is still out regarding whether or not it poses any risk to our health. There are passionate arguments for and against. At this stage, it requires a whole lot of science to explain both sides in detail. There is a growing body of scientific evidence showing that too much EMF exposure can be harmful to our health. So much so that the World Health Organization classified EMFs as “possibly carcinogenic to humans” back in 2011.

This post is discussing why we personally turn Wi-Fi off at night and other EMF-reducing tips should you feel that is something important for you and your family.

Turning off your wifi:

1) It’s expensive:

An investigation into the cost of running home appliances by the Daily Telegraph in the UK revealed that the cost of a wireless router on standby alone fetched a cool £21 per annum. The next most expensive item being a laser jet printer reached £18 per annum. To put it in perspective a Plasma TV costs around £5 per annum on standby. By switching off the Wi-Fi (and the printer and TV for that matter) when you’re not using it, you’re saving some pennies.

2) It’s better for the environment:

By reducing your energy consumption, you’re reducing your impact on the environment. In my opinion, flicking a switch before bed is a small price to pay for life on this incredible planet.

3) It reduces exposure to EMF’s:

EMFs or Electromagnetic fields are a type of radiation that takes the form of waves. Generally speaking, there are 2 types of EMFs:

1. Natural EMFs –The earth produces an electromagnetic field (EMF), and so does the human body. Natural EMFs or ELF’s are low in intensity; for example, a healthy human body resonates with the earth’s magnetic field at around 10 hertz.

2. Artificial EMFs– Human technologies – from hairdryers and cell phones to high voltage wires – create EMFs above the “natural range”. Exposures to EMFs of this nature have been linked to sleep disturbances(1), neutralising of sperm(2), infertility in mice(3), increase in cardiac stress(4) and interference with plant cell growth(5). In addition, the International Agency for Research on Cancer (IARC) classified radio frequency electromagnetic fields as a “possible human carcinogen”. You can find the report here.

We don’t trust ourselves to manually turn the wifi off every night so we bought a timer for the powerpoint and set it to turn on/off at particular times. You can buy these in many hardware shops such as Praxis, Hornbach etc. for a good price. You can also spend a little more and get ones that define the day of the week to be able to set different times for specific days:

https://www.praxis.nl/gereedschap-installatiemateriaal/elektra/schakelmateriaal/tijdschakelaars/f1401/

By taking a precautionary approach and switching our Wi-Fi (and mobiles off at night before putting them in another room), we reduce (not eliminate) our exposure to these artificial EMFs and save a few pennies whilst we’re at it. I guess you could say we’re more comfortable being safe than sorry while the research is yet to be confirmed
 Anyway, some food for thought!

Some extra EMF-reducing tips and what to do:

All device manufacturers advise that each wireless device should be at some distance away from human bodies and brains. Cell phone instructions state that the device is radiation tested at a distance from your body, not in contact with your body. Printers, computers, and wireless routers instruct that the distance between the device and a human body must be at least 20 cm.

Keeping these devices closer than the manufacturer’s designated distance can result in a violation of the official radiation exposure limit so limiting contact time and distance is the way to go:

– Before a phone, tablet, MP3 player, etc. is placed into a pocket or bra or tucked into clothing, power the phone to OFF.

– If you set Airplane mode to ON and Wi-Fi to OFF and Bluetooth to OFF you will stop the wireless radiation. However, you will not stop the ELF-EMF/magnetic fields so always power phones off before placing them against your body.

– Use speaker phone or a plug-in earpiece to keep the phone away from your brain and body.

– Prefer texting instead of voice calls and hold the phone out, away from your body when you press “send,” and do not rest your phone against your abdomen as you text.

– Turn automatic updates off. Reduce active Apps. Cell phones emit radiation constantly, even when you are not actively using them. Even if you turn wireless antennas off, they are still emitting magnetic fields so power them 100% off before you carry them near your body.

– Keep the devices away from the kiddos as much as possible or at least, at a distance.

– One basic, very important concept is “Distance Is Your Friend.” The amount of wireless radiation absorbed into people decreases very rapidly when you increase the distance from wireless devices.

– Decrease your exposure by increasing your distance from wireless emitting sources. For example, always keep cell phones and wireless laptops away from your body.

– Avoid wearables such as wireless watches, wireless sleep monitors, wireless headsets and fitness type devices.

Keep electronics out of the bedroom:

All electronics emit electromagnetic radiation that is harmful to your body. It’s one thing to expose yourself to EMF radiation from wireless devices when you’re getting some benefit from those gadgets (like when you’re talking on your cell phone or watching Netflix). But when you’re asleep, you’re not enjoying your wireless tech.
So if you have these wireless devices in your bedroom at night, you are exposing your body to radiation that is not necessary, and brings you absolutely no benefit.

Let your bedroom be a technology free zone by keeping electronics out of the bedroom, you’ll make a significant reduction in your overall radiation exposure, which itself reduces your radiation health risks.

Instead of bringing your electronics into the bedroom try:

Reading a book before you sleep;
Create a night-time ritual without electronics;
Spend time talking to your partner or family about how their day was;
Do relaxing yoga or breathing exercises.

 

References

Cunnington et al. 2013, ‘Insomnia: prevalence, consequences and effective treatment’, Medical Journal of Australia, Available Here. 

Avendano et. al 2012, ‘Use of laptop computers connected to internet through Wi-Fi decreases human sperm motility and increases sperm DNA fragmentation’, Fertility and Sterility, Available here.

Shahin, et. al 2013, Microwave Irradiation-Induced Oxidative Stress Affects Implantation or Pregnancy in Mice, Applied Biochemistry Biotechnology. Available here. 

Havas & Marrongelle 2013, ‘Replication of heart rate variability provocation study with 2.4-GHz cordless phone confirms original findings’, Electromagnetic Biology of Medicine. Available here. 

Daily Mail UK 2013, ‘What’s wifi doing to us? Experiment finds that shrubs die when placed next to wireless routers’, Available Here. 

ADDITIONAL INFORMATION

Redmayne et. al 2013, ‘The relationship between adolescents’ well-being and their wireless phone use: a cross-sectional study’, Enviornmental Health. Available here

Concerned about EMF? Some small adjustments can make a big difference. Read More »

Our favourite gifts for chirstmas this year

Our favourite gifts for chirstmas this year

Wishing you all a happy holiday from us here at Pure Health Chiropractic.
For those of you giving gifts this year we put together a list of presents that we can highly recommned to give to another, or yourself!

We hope this makes that last minute dash to buy gifts a little easier!

#1 HEALTH GIFT VOUCHERS

Nothing says “I care about you” more than showing that you care for somones elses or your own health. Whether it be to a nutritionist, orthomolecular therapist, massage, reiki, facial, a day in the spa or whatever you feel you/they can benefit from this is something that can benefit for many years to come.
We have a great network of health professionals that we can recommend so if you are stuck for finding a practitioner, just get in touch and we can send some names.

#2 RE-USABLE COFFEE CUPS

Whilst disposable coffee cups have a major environmental impact, they also increase our exposure to BPA. BPA poses a major threat to our healthy hormonal balance and has been linked to an increased risk of cancer. Reducing my patient’s exposure to BPA is always on the cards, so moving away from plastic products like that of coffee cups is recommended.

#3 A “GET YOUR BODY MOVING” MEMBERSHIP

Offering to pay for a month’s gym membership or exercise subscription is a great way to give a healthy present.

#4 WATER FILTER

We covered the importance of these in one of our earlier blogs here so we can agree that we are big advocates of water filtration. We love the Berkey water filter as it filters the water up to 99.9%. You can also look at reverse osmosis filters that remove all the minerals in water (good and bad) however it is important to find a way to replenish the good minerals.
*Hot tip – This website sometimes has stock product that has a little dent in it and you get it for a discount price: www.alternatievemiddelen.nl

#5 SLOW COOKER

When life gets busy, time in the kitchen takes a hit. This is the prime time to start slow cooking. I have the Sunbeam Secret Chef HP8555 and cannot rate it high enough. It’s a lifesaver! It means we can bulk prepare meals and freeze leftovers for a later date. Whilst you’re there, I recommend the Sarah Wilson Slow Cooker Cookbook – it’s got some great recipes!

#6 NATURAL MAKE-UP/BODY CARE/HAIR CARE
According to the Environmental Working Group, women use an average of 12 products a day, containing 168 different chemicals. Imagine the total over the course of a year, let alone the course of a lifetime? Significant to say the least! Even just changing one product will reduce your total chemical load. The team at Skin Deep have gone through almost 100,000 products and rated them all from best to worst in terms of chemical additives. From there you can select the product you want and the best option for that category.

#7 BLUE LIGHT BLOCKERS

We are exposed to copious amounts of blue light in the evening. This can affect the way we sleep and consequently, the food we eat, the way we feel, the way we think and over the long term, our gut health and hormone balance. One way we can reduce our blue light exposure is to switch to night mode (i.OS 9.3 or later):

How do I do this?

Because there is a function in built into our phones, there is no need to download an app from the app store. Just follow these six simple steps, it’s as easy as that!
Ensure your iPhone or iPad software has been updated to i.OS 9.3 or later.
Open Settings. Select Display & Brightness.
Open Night Shift
Toggle on “schedule”, select from “Sunset to Sunrise”
Set colour temperature at “More Warm” for the least amount of blue light during these times

INSTALL F.LUX

For your phone, computer, tablet and laptop:
Find out about F.LUX here

Third option is to have blue light filters put in your glasses if you wear them. Most optomitrists will do this now as a standard. If you don’t wear glasses you can buy a pair of blue light filtering glasses. Many places sell these glasses now including:

Lois Lee

Blue Berry

Barner brand

Ace and Tate

#8 SODA STREAM

We call this “party water” in our house. If you know someone who hasn’t had the luxury of having sparkling water on demand, then this is the perfect gift! Not only is it incredibly convenient and cost effective over the long term, you can kiss those pesky plastic bottles good-bye. For the newer soda-stream models you can also get glass bottles. If not, use the plastic bottles to carbonate the water then move the water to glass bottles for storage.

#9 SHOWER FIlTER

A gift for the whole family! Reduce your exposure to chlorine – a known neurotoxin – using this at home shower filter. It fits any shower head and can be taken with you if you move. We absolutely love ours and would highly recommend it. See my favourite here.

#10 GLASS DRINK BOTTLE

Whilst we are ditching the plastic, a glass drink bottle is a great idea. Warning, they are not for little ones or letting it roll around unprotected in your bike basket. There are numerous to choose from but Bo Bottles does a great version you can find here.

#11 NATURAL FRAGRANCE

Ditch the synthetic fragrances and their hormone disrupting chemicals! Switch to a natural option, there are many if you have an internet search – Abel, my favourite is here.

#12 ’10 FREE’ NAIL POLISH

Ten-free means they’re free from all of the ten main toxic ingredients found in most nail polishes on the market. These chemicals pose a major threat to hormone health and ones we should be avoiding. You can find my favourites here.

#13 PLASTIC FREE RAZOR

Ditch the plastic razors for life! These razors are designed to last a life-time, with interchangeable blades. There are lots of brands available, but I’ve listed a favourite here.

#14 PERMISSION TO DO THE THINGS THEY LOVE

Whether it’s a walk on the beach, time in the mountains, a bubble bath or a good book, gift yourself the time to do the things you love (Netflix not included). Life is short, the pace is fast, take a step back and reward yourself with the things you love.

From all of us here wishing you a wonderful time with family and friends over the holiday season and a great start to 2024!

Our favourite gifts for chirstmas this year Read More »

The Truth About Your Coffee Cup

The Truth About Your Coffee Cup

Coffee on the run has seem to become the social norm in the last few years with some cafes and even coffee houses catering only to takeaway customers. We know there is a direct effect on the environment from the increase in waste but did you know there is a direct effect on your health?

The Facts

As many as 4 billion coffee cups are used each year in the Netherlands generating over 280,000kgs of waste and the sad truth is, despite what people think, they aren’t recyclable (1).

Coffee cups are lined with a film of polyethylene (the same stuff used to make plastic bags and plastic water bottles). This plastic lining prevents the coffee leaking through the paper cup. It’s this lining that deems them unfit for the recycling process. To top it off, this polyethylene releases methane gas when sent to landfill, a greenhouse gas 21 times the global warming potential of carbon dioxide (1).

But what about the biodegradable or compostable ones?

Whilst it’s a step in the right direction, these cups require commercial composting systems to break them down.
The term ‘biodegradable’ coffee cup is also misleading, as the theory behind this process is yet to be scientifically proven (3).

But I only have one per day?

Just 1 cup of take-away coffee per day = 365 cups per year. If you’re a fan of the long black, that’s 730 coffee cups per year as they give you two for “insulation”. YIKES.

I’ll admit that when I sat down and did the math, I was completely taken aback. Was it really worth creating all this environmental damage for a very short, insignificant 10 minutes (the amount of time it takes to drink a coffee)?

What is the effect on your health?

We want to avoid using plastic all together but the big no no is using plastic when it’s heated, think of that water bottle left in the sun when exercising, putting hot leftovers into a plastic contained and you guessed it… pouring a steaming hot coffee into a coffee cup lined with plastic (4).

What can you do?

SLOW DOWN – One of the problems with the modern world (and our digestion) is that we don’t focus on the food when we consume it. As a result, our body CANNOT prepare digestion accordingly, the mind continues racing and we only put MORE stress on our system with food or drink coming in and our digestion being caught off guard. The solution? Take 10 minutes of your day and grant yourself permission to sit down at your local cafĂ©, sip your coffee in a coffee mug, and watch the world go by. Now, before you tell me you don’t have time, start small, do this 2 times a week (that’s 2 x 52) saving 110 coffee cups (or 220 coffee cups for long black drinkers) per year – sounds worth it right.

BUY A RE-USABLE CUP – These are an incredible way to reduce your impact on the environment and avoid the plastic nasties.

Some of the ones we recommend are:

Neon Kactus

Kinto

Keep Cup

For the tea drinkers:

Solecup

References

1.University of Queensland, ‘Coffee Cups’. Available here.https://sustainability.uq.edu.au/

2.Musgrave, D & Winder, C 2013, ‘Should We Avoid Eating Hot Food from Plastic Bowls and Dishes’, ABC Health & Wellbeing. Available here.

3.Whyte, S 2015, ‘Takeaway coffee cups piling up in landfill as Australia’s caffeine habit soars’, ABC. Available here

4. Hananeh WM, Al Rukibat R, Jaradat S, Borhan Al-Zghoul M. Exposure assessment of bisphenol A by drinking coffee from plastic cups. Rocz Panstw Zakl Hig. 2021;72(1):49-53. doi: 10.32394/rpzh.2021.0146. PMID: 33882786. Available here.

5.anappleaday.net

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How to go shopping for food

How to go shopping for food

 Whilst I’m a huge advocate for eating real foods (AKA foods without labels), I know that there is always going to be times where we are going to opt for food with labels.
To help overcome this hurdle with confidence, below is a list of tips and tricks that will help you skip the nasties found in packaged foods and ensure you return home with some nutritious and delicious ingredients for your next meal. You could even commit to following this guide and clean out your pantry on a rainy weekend. Trust me, you’ll be surprised what you’ll find!

#1 READ THE INGREDIENTS

Yes you read correctly, skip the nutrition panel! The list of ingredients will tell you more than enough information about what you are about to consume. If the ingredients list contains anything that you can’t pronounce (except quinoa, acai and cacao or if you are an expat new to the Dutch language ), any laboratory numbers (311, 142, 209 etc.), contains flavours, preservatives, sounds chemically or is incredibly lengthy (2-3 lines +), step away – it’s not real food and it’s most definitely not worth it.

#2 BEWARE OF TICKS OF APPROVAL

Ticks of approval are given to products where they have studied the nutritional label, they don’t take into consideration the ingredients or the processing methods. This means any of the above (in Rule #1), can be included without their consideration.

#3 BEWARE OF LOW FAT AND LOW SUGAR CLAIMS

In most cases, foods that are low fat or contain low/no sugar have been chemically modified and these are in no way good for your health (despite what the shiny labels might tell you). Ditch the plastic and eat a banana instead.

#4 BEWARE OF GREEN WASHING

Natural foods are flying off shelves; it’s little wonder the label is everywhere. The FDA hasn’t defined natural and doesn’t regulate its use, so companies can—and do—use it however they like to increase sales. All natural foods are fruits and vegetables and not one of them come with an all natural label – use common sense.

#5 ORGANIC OR CERTIFIED ORGANIC?

If a label claims to be organic, ensure it is certified organic. That means this sign below:


#6 JUST BECAUSE IT’S GLUTEN FREE OR WHATEVER BUZZ WORD-FREE, DOESN’T MEAN IT’S HEALTHY

“Gluten-Free” is the new buzz word and many companies are marketing their products as ‘gluten-free’ and hence, in the eye of some consumers, a healthier, “guilt free” alternative. Like the “fat free” movement that stripped the goodness from so many healthy foods like that of avocados, nuts, seeds and eggs and replaced it with fat-free yoghurt that contained three times the sugar, gluten free processed food is not a healthier alternative. Whether it is a store bought “gluten-free” triple chocolate brownie with macadamia and chocolate fudge icing or a “gluten free” processed rice cracker covered in artificial colours, flavours and preservatives, neither of these are a healthier alternative just because they contain no gluten. These products often contain soy flours, soybean oil, canola oil, hydrogenated vegetable proteins which are extremely damaging to your health. Same for sugar-free, superfoods, all-natural, vegan, vegetarian, made with real fruit, GMO-free, cage-free etc. Keep it simple, JUST EAT REAL FOOD, fruits, vegetables, seeds, nuts, grass-fed meats, pasture-fed eggs, wild-caught fish
 are all 100% gluten free, naturally.

# 7 LOW FAT MEANS LOADED WITH SUGAR

“Low fat” labels require that the fat of the original product must be reduced 25%, but that doesn’t stop the manufacturer from adding taste with more sugar. Low fat yoghurts are the biggest culprits and have been known to contain 3 times the sugar of 100% organic full-fat alternatives. Sugar makes us fat, always opt for the full-fat organic varieties with NO added sugar or sweeteners.
To illustrate my point, a small snack size tub of yoghurt labelled “99% fat free with 40% of your RDI of calcium and enriched with vitamin D for strong bones” contains a whopping 22.8grams of sugar (equivalent to just shy of 6 tsp). Skip it, it won’t keep you satisfied and will only make you reach for another sugar fix an hour later.


#8 DON’T BLINDLY TRUST THE BRAND NAME

A well known “reliable” brand was had some controversy with a packet of dried dates. The well known brand had exactly the same ingredients: dates and palm oil, as other brands that weren’t marketed to be the “healthy” brand.
Be wary of your choices and make sure you are making the right choice, especially if they are making you pay for it.

#9 WHOLE-WHEAT DOESN’T MEAN WHOLE GRAIN

While I am not a huge advocate of grains, I needed to cover this one for all those grain lovers out there. A label of “whole wheat” doesn’t mean that only whole grains are in the product. It means that some whole grains are in it. You could have 90% white flour, and 10% whole wheat flour, and call it “whole wheat”. Cereal companies (never eat cereal by the way. If you want to know why, flip over to the nutrition label and see how much sugar is in it) and bread manufacturers are guilty of this one. If you are set on buying grains, opt for “100% organic non GMO whole grain.”

Food manufactures use an array of clever marketing strategies in an attempt to convince consumers that their new and improved products are “better for you”, when they are really just “less awful for you.” This skews our perception of what it really means to be healthy and as such, our relationship with our food and eventually our perception of well being, spirals out of control and we end up in a world of doubt, depression and frustration. Sound familiar? Want my best advice? You need to get food educated


#10 SUGAR FREE USUALLY MEANS DANGEROUS ARTIFICIAL ADDITIVES

Products claiming to be low in sugar or sugar-free are usually artificially sweetened with products containing aspartame. Aspartame, like MSG, is an excitotoxin. It is comprised of methanol, phenylalanine and aspartic acid. Aspartame can be found in diet sodas and most other diet products however, research indicates that the sweetener increases your hunger and can actually work against your weight loss. Aspartame has also been linked to cancer, birth defects, vision problems, brain seizures and diabetes. Skip the sugar-free sweetness kick and grab an apple instead.
for your content.

#11 BEWARE OF GREEN PACKAGING

According to research green is a found-in-nature color, so we associate it with health, even when we shouldn’t. One study in the journal Health Communication found that consumers are more likely to think a snack bar with a green label is healthier than those with white or red labels–even if they are identical in every other way. If you are buying packaged foods, read the list of ingredients, don’t be tempted by the colour of the packaging, green does not necessarily mean healthy.


#12 MADE WITH ORGANIC INGREDIENTS

The “Made With Organic Ingredients” label means the food must be made with at least 70 percent organic ingredients, three of which must be listed on the package. The remaining 30 percent can be anything the production team decide and may include harsh chemicals or additives you thought you were avoiding, this is especially the case with beauty products, be wary. Again, why we say to read the ingredient list first.

#13 MADE WITH “ADDED VITAMINS”

Designed to make us think this form of processed food comes with all the benefits of fruits and veggies, this label is prevalent in the cereal (again, don’t eat cereal, you’ll get more nutition eating the cardbox box that the cereal is packaged in rather than the ceral itself), bread and snack aisles of the supermarket. Vitamins A, C, E and the Bs are added to cereal, breads and lunchbox snacks. The truth? Science shows that separating vitamins and minerals from one food and putting them in another doesn’t offer the same disease-fighting benefits. More often than not these added vitamins are synthetic forms and are nowhere near as beneficial to your health. Get your vitamins, minerals and antioxidants from real, whole foods, like veggies, fruits, whole grains and lean meats.


#14 BEST BEFORE 2026?

If the product you have purchased has a shelf life longer than you have owned your mobile phone, ditch it. We eat foods to gain life, to replenish our cells, muscles and organs to help us thrive. Food that nourishes our body is a perishable item i.e. strawberries last 4-5 days, broccoli lasts 10-12 days, beef best before 3-5 days, some biscuits on shelves today expire in November 2026
 Foods lasting longer than your i-phones operating software system upgrade aren’t real foods and you will get no benefit from them. Eat to nourish your body and ditch the cardboard.

#15 BAKED NOT FRIED

Most consumers associate the word “baked” with “healthy”. This would certainly be true in home cooking: a baked potato, for example, would be a more nourishing choice than a fried potato however, this is not necessarily the case for foods found on the supermarket shelves. These goods are often baked in highly processed vegetable oils that still damage our health, check your list of ingredients.

#16 IF YOU CAN’T PRONOUNCE THE INGREDIENTS, DON’T EAT THEM.

If you flip over the package of any processed food and can’t pronounce some of the items listed in the ingredients list, don’t eat them. They are artificial in every way shape and form and will only cause your body to struggle. Those learning Dutch and unable to pronounce the words are

exempt 

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