Cholesterol: Dispelling the Myth and Unveiling the True Culprits of Poor Heart Health
For decades, cholesterol has been portrayed as the bad guy behind heart disease and poor health. However, it has also been known for many years that cholesterol and especially consuming cholesterol foods are not the true culprit. As a dietitian committed to promoting natural foods and supplements for optimal health, it is essential to explore the link between blood cholesterol, high-sugar diets, and processed seed oils among other contributing factors. This blog hopes to provide some debunking around the cholesterol myth and highlight the true contributors to heart disease and overall well-being. Understanding Cholesterol Cholesterol is a crucial substance that plays a vital role in various bodily functions. While it often gets a bad reputation, it is important to understand that cholesterol is essential for our overall health. Our liver is primarily responsible for producing the cholesterol needed by our body, while a smaller amount is obtained through the foods we eat. One genetic condition, Familial Hypercholesterolaemia (FH), is where there is a fault in one of the genes involved in removing cholesterol from the blood via your liver. It happens when you inherit a ‘faulty’ gene (also known as an ‘alteration’ or ‘mutation’) from one of your parents. Many people go instantly to a no fat diet and this is not the answer. Using a healthy diet with select medication is required still ensuring healthy fats are not completely avoided. The Flawed Cholesterol-Heart Disease Connection Numerous studies have questioned the long-held belief that consuming foods high in cholesterol directly leads to elevated blood cholesterol levels and an increased risk of heart disease. Research is shedding more and more light on this topic, suggesting that the impact of dietary cholesterol on blood cholesterol levels may be minimal when compared to other factors such as overall diet quality and lifestyle choices. This has implications for individuals looking to make informed decisions about their dietary choices and overall cardiovascular health and I am so delighted to see this out-dated belief being challenged. Cholesterol – Focus on the Real Culprits Heart disease and poor health are complex issues cannot be solely due to one factor, such as cholesterol. Rather than singling out cholesterol, it is important to address the role of other factors that are involved. These include the well-known like lack of exercise, unbalanced diet, obesity, stress, lack of sleep, alcohol, smoking, and others not so obvious like trans fats, medications, diabetes, hormone dyregulation, an underactive thyroid, poor kidney function. The two primary factors I wish to expand on in this blog are high-sugar diets and processed seed oils. Both of which are unnecessary but deeply ingrained in our eating habits worldwide and are related to heart disease and poor heart health when consumed in the modern diet. High-Sugar Diets and Heart Disease A high intake of added sugars, particularly refined sugars found in ultra-processed and processed foods and sugary beverages, leads to chronic inflammation and oxidative stress in the body. Dietary sugars mainly refer to fructose and glucose which are naturally present in fruits and some vegetables. The molecular formula you may remember from school biology is C6H12O6 and they are isomers of each other. Fructose and glucose are both considered to be sweet sugars, fructose is however the sweeter of the two but here is the important part – fructose is absorbed differently in the body. Unlike glucose, which is used by cells as an energy source, fructose is metabolized by the liver, where it promotes the synthesis of fat. High Fructose Corn Syrup (HFCS) is a common sweetener and preservative made from the simple sugars fructose and glucose. HCFS-55 and HCFS-42, are the most commonly utilized form that are used in beverages and baked goods. As you can gusess the numbers indicate the amounts so HCFS -55 contains 55% fructose and HCFS-42 and 42% fructose, respectively, with the remainder of the of the syrup being glucose. Since the 1970s, the amount of HFCS has increased in foods firstly in the USA but are now common within the “Western diet” consumed worldwide. The consumption of these types of processed sugars, particularly in sugary soft beverages (SSB), became a major contributor to sugar intake, and the correlation between sugar-sweetened beverages (SSB) and cardiometabolic diseases highlights the potential impact of fructose and glucose on our health. Cholesterol intake or Triglyceride Imbalances? So why worry? Well increased sugar consumption stimulates the liver to convert excess sugar into triglycerides, a type of fat, and it is elevated triglyceride levels in the blood that are strongly associated with an increased risk of heart disease. As highlighted the consumption of processed sugar has reached worrying levels in our modern diet and I see this in my everyday practice. Patients are providing food diaries doing their best to eat what they consider healthy for their heart; all low fat, and in fact they are more inflamed than ever with not paying attention to the processed sugars they are consuming. While natural sugar can provide a quick burst of energy and is fine as part of a balanced intake, excessive intake can have detrimental effects on our health. As mentioned elevated levels of triglycerides in the blood have been identified as a significant risk factor for heart disease. When triglyceride levels rise above normal limits, it can lead to plaque buildup in the arteries, increasing the chances of heart disease and related complications. I explain and teach this to my patients. It is crucial for individuals to monitor and decrease their sugar intake, they are also required to check blood levels and maintain healthy triglyceride levels, this will reduce their risk of heart disease and other inflammatory conditions. Processed Seed Oils and Heart Disease So what about seed oils? The imbalance of omega-6 and omega-3 fatty acids is a common dietary concern. Omega-6 and omega-3 fatty acids are both essential fats that our bodies need for various functions, such as proper brain function, healthy skin, and the regulation of inflammation. However, in today’s Western diet, the ratio
Aspartame: Insights from a Specialist Dietitian
Aspartame what is all the fuss about? As a dietitian with over two and a half decades of experience, I have always prioritized the well-being of my clients and promoted a balanced, healthy diet for each individuals needs, health, likes and dislikes etc. Throughout my career, I have encountered numerous questions about artificial sweeteners, particularly aspartame. In this blog, I would like to share my perspective on aspartame and explain why I prefer to steer clear of artificial sweeteners. What is Aspartame? Aspartame is an artificial sweetener that has been widely used as a sugar substitute in various food and beverage products. It is found in many sugar-free or “diet” options, such as soft drinks, chewing gum, and desserts. Aspartame is a synthetic substance that combines two ingredients: 1. Aspartic acid. This is a nonessential amino acid that occurs naturally in the human body and in food. Amino acids are the building blocks of protein in the body. The body uses aspartic acid to create hormones and to support normal function of the nervous system. Dietary sources include meat, fish, eggs, soybeans, and peanuts. 2. Phenylalanine. This is an essential amino acid that’s naturally present in most protein sources, but the body doesn’t produce it naturally. Humans have to get it from food. The body uses it to make proteins, brain chemicals, and hormones. Sources include lean meats, dairy products, nuts, and seeds. Combining these two ingredients creates a product that is about 200 times as sweet as regular sugar. A small amount can make food taste very sweet. It also provides very few calories. While aspartame is approved for use by regulatory authorities in many countries, its safety and health effects have been a topic of debate and scrutiny. The World Health Organization (WHO) has recently issued a new guideline regarding non-sugar sweeteners (NSS). According to this guideline, the use of NSS is not recommended for weight management or as a means to lower the risk of noncommunicable diseases (NCDs). Based on a thorough review of the available evidence, it has been found that (NSS) do not offer any long-term benefits when it comes to reducing body fat in both adults and children. The review’s findings indicate that prolonged use of NSS may have unintended consequences, including a higher likelihood of developing type 2 diabetes, cardiovascular diseases, and increased mortality rates among adults. Replacing free sugars with non-sugar sweeteners (NSS) may not be effective in achieving long-term weight control. According to Francesco Branca, WHO Director for Nutrition and Food Safety, it is important for individuals to explore alternative methods of reducing their consumption of free sugars. This can include opting for food options that naturally contain sugars, such as fruits, or choosing unsweetened food and beverages. Non-nutritive sweeteners (NSS) are not considered necessary for a balanced diet and do not contribute any significant nutritional value. It is recommended that individuals reduce their overall intake of sweeteners from an early age in order to enhance their overall health and well-being. (WHO 2023) Why I suggest avoidance of Aspartame and others Conclusion: After practicing as a dietitian for 26 years, I have witnessed time and time again patents coming to me with the highest intakes of artificial sweeteners struggling the most with their diet, weight, physical and mental health. Once they start to follow one of my programmes these problems are quickly resolved. (if interested do check out my google and facebook reviews) I am glad I have not wavered when others have challenged me and I have stood by my decision to not recommend artificial sweeteners, including aspartame. While aspartame may be deemed safe for consumption within approved limits, why risk it. We need more ‘high’-quality research to further assess these relationships. I will continue to educate people to prioritize a whole-food, nutrient-dense approach to healthy eating. By choosing natural alternatives and educating clients about the importance of mindful eating and moderation, I believe we can foster a healthier relationship with food that supports long-term well-being. So, what to do next or for anything else.. If you are needing help with your diet and health or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat to assist your mental health or your gut symptoms and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
9 Healthy Snacks to Fuel Your Sport Performance and Maximize Your Results
What are Some of the Best Healthy Snacks for Athletes? Incorporating nutritious healthy snacks into your daily diet is crucial for optimal performance & health whether you are a beginner or a trained athlete. The right snacks can provide the energy and nutrients needed to perform at your best. To help you make the right choices, I have compiled a list below of some of the best healthy snacks for everyone at any time of the day. If you know anything about me and my background you may know that I am not shy in telling you that you don’t need to buy into the commercial crap that is out there, sucking your hard-earned cash and filling you up with nasty fake ingredients that can disrupt your gut and adding to your inflammation. I have run thousands of nutritional programs and offered guidance to people of all ages, resulting in I am proud to say countless successes. After 30 yrs of daily clinics I know what works best for you as an individual based on your lifestyle, your health background, your activity, your ability to cook, genetics (if you have results from Lifecode GX) the access you have to the shops and foods, your likes and dislikes, if you are needing to cook for others, how much time and money you can afford to spend and much more. The depth and breadth of my work is vast and includes working with people who come to me very unwell or unfit. I work with them to successfully improve their energy to get out of bed, to getting them out of the house, and from this to 5km, gym or whatever their goal is. In contrast to the other end of the spectrum, I have had the pleasure of designing programmes for athletes of all abilities including the commonwealth games and Olympic athletes! What I want to highlight here is that everyone needs to fuel their bodies with the right nutrients both macro and micro- getting the proper fuel whatever the stage you are at is 80% of the most important part – the exercise is the last 20%. So what can you do to fuel your body? If you are living off processed protein-packed bars and shakes – it’s time for a rethink. Long-term quality of life being as fit and optimal in health is truly all our goals. Consuming these products may provide you with short-term results but often they just cause more problems down the track with weight issues, health problems, nutrient overload or deficiencies, costs, and confusion. What you want to be working on is nutrient-rich choices, proteins, carbohydrates, fruits and vegetables, these meals and snacks will help you fuel your workouts and reach your fitness goals. The more flexible you are with your diet and lifestyle the more likely for long-term success. The Best Sources of Natural Energy for Improving Performance The best sources of natural energy for athletic performance include, yes, you guessed it; complex carbohydrates, protein, healthy fats, and fibrous fruits and vegetables. These foods are just the same as you would eat for your health and well-being so nothing new or fancy. Many people come to me scared as they really hate these healthier foods and think I am going to make them suffer! This is totally understandable and it is lovely to alleviate their fears within the first few minutes of our appointment. I always explain: if you have fueled your body with ready meals, crisps, takeaways, sweets, and biscuits, your body expects this and your gut bacteria signals to the brain to continue with this food supply. All we have to do is find the areas that need to change, reset the gut bacteria and hey presto! Better diet, better performance, visible results, better sleep, mood…….. The best news is that it is easy to change you just need to know how. Availing of one of our personalized programmes allows for you to get it right once and for all. Healthy Snacks So if you’re looking for a quick and nutritious snack before or after your workout, check out this list of some of the best healthy snacks for athletes. If you want more in-depth recipes, shopping list and snacks that are designed for you do get in touch. 1. Tasty Portable Mix – mix in a tub some seeds, nuts, dried fruit and dark chocolate 2. Bananas Delight – 1 fresh medium banana with some high-fibre crackers or homemade bun 3. Nut Butter – add fruits and vegetables for a quick refreshing protein fibre snack 4. Homemade Protein Smoothie – suitable fruits and vegetables, milled seeds can be blitzed into a dairy or non-dairy liquid for speed and convenience 5. Powerful Greek Yogurt – seeds and berries tasty for a quick pre and post-workout with powerful anti-inflammatory benefits! 6. Peas Bikram style! – flavour up all varieties of peas and roast them for some amazing portable results 7. Energy Bars – homemade mixing fibre flakes, with tasty easy store cupboard ingredients.. 8. Eggs in 60 – pop a couple of eggs into water and heat in the micro for a super tasty snack 9. Mighty Flakes with Milk – again don’t just go for the common cardboard flakes – try different tasty grains – quinoa, buckwheat, amaranth…different milks to suit and more. Not only do they provide soluble fibres but fabulous nutrients including protein and iron. These snacks are versatile and can be altered to suit your specific needs eg: coeliac, vegan, low salt etc. We can assist you if you need to make any dietary changes. Delicious Recipe for a Speedy Post-Sport Meal Sun-dried Tomato and Olive Pita Pockets Ingredients: * 2 whole wheat pita pockets * 1/4 cup sun-dried tomatoes, chopped * 1/4 cup black olives, sliced * 2 tablespoons feta cheese/ feta vegan * 1/4 cup cucumber, diced * 2 tablespoons extra-virgin olive oil * 1 teaspoon oregano * Salt and pepper to taste Instructions: So, what
Vitamin D Benefits – 9 awesome reasons
Vitamin D Benefits everyone’s health young and old. Vitamin D has multiple benefits and I have been a massive advocate of Vitamin D for many years due to my autoimmune family. Further strengthened when asked to write for the New Scientist on the tragic case of a murder trial.… So lets dive in to why you and your family need Vitamin D today….. It has been known for many years that Vitamin D is important for the following reasons: Vitamin D helps our body absorb calcium and phosphate, lowering the risk of tooth decay, cavities, and gum disease as well as ensuring our bones are flexible and strong. Vitamin D support the immune system which allows our body to fight off harmful bacteria and viruses. Vitamin D helps to strengthen muscles. Excitingly there is more to vitamin D than it was originally believed…..but before we get into that lets cover the basics…. Low levels of Vitamin D It is important to be aware that nearly half of the population have low blood levels of Vitamin D during winter months. This is especially low from January through to April/May when any summer sunshine stores you may have gained the previous summer are truly depleted. Those living in latitudes above ∼35° are significantly affected. In addition to depleted stores, many more people than ever have low levels of vitamin D due to changes in our lifestyles, less time outdoors, and the use of sunscreens. The elderly or those who are housebound are at very high risk all year round. Dark skinned people are also at risk. Further risk has been found in people who are obese, pregnant or a child due to either a lack of availability as Vitamin D is locked away in high fat stores or due to an increased need for development and growth in childhood and pregnancy. What are the Symptoms of a low vitamin D? The following symptoms can be common in those with Vitamin D deficiency: Fatigue Not sleeping well Bone pain or achiness Depression or feelings of sadness Hair loss Muscle weakness Loss of appetite Getting sick more easily What does vitamin D do for you? Tonnes!!! Interestingly Vitamin D is actually a steroid hormone but also known as a fat-soluble vitamin. This helps the body absorb and retain calcium and phosphorus; essential for building bone. How does Vitamin D work as a hormone? The body synthesizes Vitamin D after you have been exposed to the sun. It is then activated by the liver and kidneys. This activated form acts like a hormone to regulate calcium metabolism around the body. Vitamin D Benefits Cancer Exciting studies are now showing that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation by stimulating the production of T-cells. These T cells help our bodies respond correctly to fight infections, including viruses, bacteria and fungus. These infections are responsible for various types of illnesses, including the common cold, and flu, Strep A and similar community-wide diseases. Vitamin D also aids in the repair and regeneration of cells, stimulate the death of cells that have been damaged by cancer, and lower the formation of blood vessels in tumours. Mood Vitamin D boosts your mood. Studies suggest that the decreased levels of Vitamin D3 may impact the levels of serotonin in the brain, this is a hormone that regulates the mood. By enjoining some safe sun each summer and, if in the Northern hemispheres taking a Vitamin D3 supplement in the winter, you could see a significant boost in your mood. Weight Loss Vitamin D can aid in weight loss. The chemical influence of Vitamin D is on serotonin, the “feel-good” hormone. This is known to assist appetite, sleep, mood, and stress levels. The connection to weight loss is believed that with sufficient levels of Vitamin D you are more likely to be motivated and have the energy to make the changes both mentally and physically to stay fit and healthy at a safe weight. Rheumatoid Arhtritis Vitamin D can lower the risk of rheumatoid arthritis. One of Vitamin D benefits is to help maintain the immune system and ensure that it is working correctly. A deficiency in Vitamin D could therefore increase the risk of developing rheumatoid arthritis as your immune system is more susceptible to attack. Type 2 Diabetes Vitamin D lowers the risk of type 2 diabetes. Not getting enough sunlight can reduce the secretion of insulin from the pancreas, which can create resistance to insulin and affect how the body responds to glucose. Sufficient vitamin D can help lower levels of cortisol. This is a stress hormone produced in the adrenal glands. Cortisol assists in the body’s response to stress. Prolonged high levels of cortisol can lead to increased abdominal fat. This is linked to several health conditions including diabetes type 2. Blood Pressure Vitamin D can help lower blood pressure. a large genetic study that involved more than 150,000 people revealed that low levels of Vitamin D can cause hypertension. In this study, those who had the highest levels of Vitamin D had lower blood pressure. It was found that a 10% increase in Vitamin D led to a 10 % reduction in high blood pressure. Heart Disease Vitamin D might reduce the risk of heart disease. Several studies have indicated that a deficiency in Vitamin D is a risk factor for developing high blood pressure, heart disease, congestive heart failure, peripheral arterial disease, strokes, and heart attack. What causes vitamin D to drop other than sunshine? Vitamin D deficiency as mention is most commonly caused by a lack of exposure to sunlight. However some medical disorders can also cause Vitamin D deficiency. The most common causes after sunlight is a poor diet, medications and certain disorders. Cystic fibrosis, Crohn’s disease and Coeliac disease are conditions that can prevent your intestines from adequately absorbing enough vitamin D through diet and even supplements, especially if
Sugar what you need to know …
It is Sugar awareness week 18th – 24th January 2021 so I thought I would take a look at this in more detail for you as it is one of the biggest concerns my patients have when I see them at my clinics. What is sugar? The term ‘sugar’ usually refers to what we know as table or granulated sugar – the type of sugar that we add to our tea or coffee. We also are familiar to the different variations which include caster sugar, icing sugar, brown sugar, demerara sugar, these are types mostly used in baking.These, you may already know, are not the only sugars around. Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy.All ‘sugars’ are carbohydrates and along with starch they one of our body’s main source of energy. Carbohydrates are required for our brains, bodies and nervous system. In fact it has been part of our diets for thousands of years. Sugar is found naturally in most foods like fruits, vegetables and milk as well as being an ingredient used in a wide range of foods and drinks. Great, so what is all the fuss about? Consuming whole foods that contain natural sugar is acceptable as part of a healthy intake when you have a healthy metabolism. Plant foods have high amounts of fibre, essential minerals, and antioxidants alongside smaller amounts of carbs, and dairy foods contain protein, fats and calcium which are important for the body.Because of these extra components your body digests these foods slowly allowing the sugar in them to provide a steady supply of energy to your cells. A sufficient intake of fruits, vegetables, and fibre rich foods have been shown to reduce the risk of many chronic diseases, such as diabetes, heart disease, and some cancers. So what’s the problem? Increasing technology has brought many changes to our food production. More and more convenience foods are available that taste good, are very addictive and can be eaten 24/7.Problems occur when regularly eating these processed foods leads you to consume too much “added sugar”. The food manufacturers add this to enhance the flavour or extend shelf life and this can often be hidden in foods you would never imagine.In the modern diet, the top sources of sugar are soft drinks, fruit drinks, flavoured yogurts, cereals, biscuits, cakes, sweets and most processed foods. But added sugar is also present in items that you may not think of as sweetened, like soups, bread, processed meats, and condiments like ketchup. How much sugar are we allowed? Our recommended dietary intake of sugar per day: Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 tsps/sugar cubes). Children aged 7 to 10 should have no more than 24g of free sugars a day (6 tsps/sugar cubes). Children aged 4 to 6 should have no more than 19g of free sugars a day (5 tsps/sugar cubes). What sugar we consume Adults in the UK take in 3 times the recommended amount at an average of 22 teaspoons/cubes of added sugar per day, according to the NHS website.Four to 10-year-olds are eating more than twice as much sugar as they should per day, equivalent to 13 tsps/sugar cubes (PHE 2018). “Excess sugar’s impact on obesity, Blood pressure, inflammation, weight gain, fatty liver and diabetes and this is well documented, but one area that may surprise many is how their taste for sugar can have a serious impact on their heart health and increase risk of stroke,” says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health. Impact of sugar on your heart In a study published in 2014 in JAMA Internal Medicine, Dr. Hu and his colleagues found an association between a high-sugar diet and a greater risk of dying from heart disease. Over the course of the 15-year study, people who are 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar. “Basically, the higher the intake of added sugar, the higher the risk for heart disease,” says Dr. Hu. Sugar has several indirect connections to affecting heart health: 1) high amounts of sugar overload the liver. “Your liver metabolizes sugar the same way as alcohol, and converts dietary carbohydrates to fat,” says Dr. Hu. Over time, this can lead to a greater accumulation of fat, which may turn into fatty liver disease, a contributor to diabetes, which raises your risk for heart disease.2) Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease.3) Excess consumption of sugar, especially sugary drinks, also contributes to weight gain by tricking your body into turning off its appetite-control system because liquid calories are not as satisfying as calories from solid foods. This is why it is easier for people to add more calories to their regular diet when consuming sugary drinks. How you can reduce your sugar intake? Reading food labels is one of the best ways to monitor your intake of added sugar. Look for the following names for added sugar and try to either avoid, or cut back on the amount or frequency of the foods where they are found: • brown sugar• corn sweetener• corn syrup• fruit juice concentrates• high-fructose corn syrup• honey• invert sugar• malt sugar• molasses Also syrup sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose). Check the total sugar of the product, which includes added sugar, this is usually listed in grams.If it says 5 grams of sugar per serving, but the normal amount you would eat is three or four servings, you will easily consume 20 grams of sugar which is way too much.Also, watch the amount of sugar or syrups you add to your food or drinks. About half of added sugar comes from
2020 with COVID 19 – How our family recovered…
2020 was a tough year for the world with the COVID 19 pandemic and 2021 continues to see no end to this virus. The vaccinations can hopefully help reduce hospital admissions however we still need to keep others safe. Reflecting over the past year we have had our ups and downs but over all I am one of the lucky ones and wake everyday thankful for what we have. We are fortunate that my husband has a secure job and really glad my kids are easy to manage as teens. We are fortunate we can sleep and eat in the safety and comfort of our warm home and we have a large park beside us to walk our dog. I am also very fortunate to be have my Dietetic nutritional consultancy business www.121dietitian.com online to continue to help and advise others. I am passionate about wholefood nutrition and this really matters with our current pandemic. Not being able to visit loved ones has been very difficult. I am especially sad about not seeing my parents. My mum has Multiple Sclerosis and dependent on hoists and wheelchair and loves company. She needs many to assist her daily needs. Sadly they are 120 miles or a 3 hour car drive away in a different country – not easy to visit, so in between the lockdowns we have hopped in the car driven and spent a few hours chatting in the window to them returning home relieved they are safe and coping. Summer 2020 was a tough time for my eldest 2 children: A-levels and GCSE’s were cancelled and they were hugely disappointed. They are now doing their best to continue focused for the future but it is damn hard. I am very proud of them. Fast forward December 20 everything was going well, life was in a routine with work and school and we were preparing for Christmas at home. We managed to enjoy Christmas day and then COVID struck (brought home from my husbands work). We began to fall ill first my husband and then me. We told no one as we were scared of what was ahead. We self isolated and were fortunate to have extra food in with Christmas. The kids also had varying symptoms. I can’t say for sure but as I write this we have got away lightly. Loss of taste and smell and fatigue being the most difficult for 2 weeks. We were dreading the worst as both myself and my husband are healthcare professionals and have seen first hand what COVID 19 is doing to people. The longer term damage of kidneys, heart, brain, stroke and lungs is all too real. I have over the past year of COVID been advising others on assisting their immunity and improving their overall health. Little did I think we would be saved by it too. I personally feel that having underlying good health, eating a varied diet, taking Vitamin D, getting restorative sleep and keeping a safe alcohol intake has been advantageous in our recovery. 2021 has been a slow start for us but when you have your health you have your wealth so it can only hopefully get better. From my experiencing with COVID 19 if you can do one thing in the next 12 months I would strongly urge you to please protect yourselves and your family from contracting COVID 19. Let 2021 be the year you make any changes you need. Optimise your diet. Have the best metabolic health you can. Take Vitamin D daily. Ensure you have the best sleep, activity, mood and gut possible. Stay well and stay safe. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
