Dr Libby Weaver - Dr Libby

April 2017

June 18, 2019April 8, 2017 by Dr Libby Weaver

What are your habits when you feel like you want something? Do you go to the fridge or the pantry and stare blankly in at the contents waiting for inspiration? Or do you jump online and buy yourself a brand-new pair of shoes?

Perhaps you pour yourself a glass of wine – or meditate or journal.

We all have our ways of coping with what’s happening in our lives, some more nourishing than others.

When we feel as though something is missing it’s easy to get ourselves into the habit of looking for it in all the wrong places. We do so much more to avoid pain than we ever do to experience pleasure. And while that habit, whether it’s something sweet or a spontaneous purchase or a glass of wine, might momentarily give us a surge of pleasure, usually it’s replaced with guilt or remorse over “bad decisions”.

The reason we can’t find what we’re looking for in our habitual places is because usually that something is something much, much deeper.

We might be looking for comfort, or love, or to feel better about ourselves because we’ve had a horrific day at work or at home. We might be avoiding the truth that’s lying at the heart of wanting something – that we are always looking for more because we don’t feel like we are enough, just the way we are. Or we are simply avoiding the discomfort of emotional pain.

The next time you find yourself wanting something, try this. Close your eyes and ask – what feeling do I really want? Or, a question that might be more apt for some of you – what feeling am I really avoiding?

It might take asking that question a few times to get to the heart of what is driving your habits but once you have identified it, that awareness is the first building block to changing the behaviour.

With warmth,

Dr Libby x

Five foods and herbs that promote healthy liver function

June 18, 2019March 15, 2017 by Dr Libby Weaver

The liver is responsible for some of the body’s most important processes that allow us to maintain great health.

If there is one organ in the body that we could all benefit from taking extra good care of, it is our liver. If our liver stops doing its job properly, it will begin to take its toll on our health, energy, vitality, skin, fat-burning capacity, sleep, sex hormone balance and so much more, can all be compromised.

The liver is the body’s second largest organ after our skin; its primary role is detoxification. The simplest way to think about detoxification is as a process of transformation. Any substance that would be harmful to you, if it accumulated in your body, must be changed by the liver into a less harmful form, so that it can then be excreted safely from your body.

The load placed on the liver determines how quickly things move through the liver and this impacts on how you look and feel, as well as how your clothes fit you. Increasing your intake of these five substances will help to promote a healthy, efficient liver detoxification pathways.

TURMERIC

This root is a powerful anti-inflammatory and antioxidant that mops up free radicals. It supports liver detoxification by aiding with efficient oestrogen and cholesterol metabolism so that they are not recycled back into the bloodstream. Fresh turmeric can be grated and added to stir-fries and curries or sliced and added to hot water as a tea. Powdered turmeric is also available and makes a delicious hot beverage when added to a milk of your choice with cinnamon and a sprinkle of black pepper.

DANDELION

The nutrients commonly found in bitter foods support the liver’s function and dandelion is a plant that exhibits these qualities. Dandelion is particularly helpful in maintaining the proper flow of bile within the liver. It’s also a great source of antioxidants. Dandelion leaves have a slightly bitter taste and can be added to salads. The root of the dandelion is extremely bitter and has been used in herbal medicine for a long time. It is readily found in liquid extracts, capsules and tablets. Dandelion root also makes a great tea that has an almost coffee strength and richness to it, making it a great substitute for caffeine.

ST MARY’S THISTLE

This powerful herb, sometimes known as milk thistle, has been shown to help with a sluggish lymphatic system and healthy cholesterol balance. It stimulates bile production which in turn improves the body’s ability to use body fat as an energy source. It is a wonderful liver protector that defends the liver from long-term damage caused by alcohol and synthetic substances. It also helps to regenerate liver cells that may have been damaged as a result of lifestyle choices, is an antioxidant and has anti-inflammatory effects. St Mary’s Thistle is most commonly found as a supplement either as a tablet, powder or tincture. It’s also readily available as a tea.

BROCCOLI

The Brassica genus of vegetables (broccoli, cauliflower, brussels sprouts, cabbage, kale) contain loads of vitamins, minerals and fibre. They also contain substances unique to this botanical family – substances known as indoles and glucoraphane, which get converted into the ultra-superstar sulphoraphane. These substances support the optimal functioning of the liver, particularly those pathways responsible for estrogen metabolism, which is not only important for disease prevention, but also for better thyroid function, energy, efficient use of body fat as a fuel, clearer skin and improved mood.

LEAFY GREENS

Our liver relies on our consumption of nutrients and leafy greens are packed full of vitamins, minerals and antioxidants. Leafy greens are also usually quite bitter –those in the Brassica genus are particularly excellent. So a great step in taking even better care of your liver is to amp up your greens!

10 nutritional tips to boost your heart health

June 18, 2019March 15, 2017 by Dr Libby Weaver

When it comes to looking after your heart health, there are a number of things you can do from a nutritional point of view.

Most definitely genetics play a role in heart health, but environment is equally as important.

Things like how you nourish yourself and how you move your body can contribute to heart health in a significant way – let’s explore a few of these.

1. EAT A PLANT-BASED DIET, WITH PLENTY OF COLOURS

There is a lot of evidence to support the power of plant-based way of eating. You can do this by increasing your intake of whole foods rich in nutrients and phytonutrients. Aim for at least six to eight servings of colourful vegetables a day and one to two of fruit. Loaded with disease-fighting vitamins, minerals, fibre, phytonutrients and of course antioxidants – they not only benefit heart health, but overall, form part of a disease-protective diet.

2. REGULATE YOUR BLOOD GLUCOSE

Research shows blood sugar imbalances can contribute to heart disease. Regulate your blood sugar by including good fats from avocados, oily fish, nuts and seeds, as well as protein. When eating carbohydrates, eat them with protein or fat to slow the glucose release and do whatever you can to avoid processed sugars and refined carbohydrates.

3. INCREASE YOUR FIBRE

A high fibre diet has been shown to be protective against a number of disease including colorectal cancer and heart disease. Nourishing higher fibre foods include vegetables, nuts, seeds, legumes and beans and lower-sugar fruits, such as berries.

4. AVOID PROCESSED FOOD/DRINKS

Put down the packets and bottles of fizzy! Research shows that liquid-sugar drinks are among the biggest contributors to obesity, diabetes and heart disease. That includes fizzy drinks and juices, which adversely affect sugar and lipid metabolism.

5. INCREASE HEART PROTECTIVE OMEGA-3 FATTY ACIDS

Eat anti-inflammatory foods like fish including salmon, sardines and herring, as well as flaxseeds, walnuts and pecans. Some fats actually benefit your heart by improving your overall cholesterol profile.

6. CUT OUT TRANS FATS

Trans and hydrogenated fats are damaged fats that adversely affect the lining of the blood vessels. They are typically found in packaged muesli bars and many baked products like biscuits, cakes and crackers. Instead use extra-virgin, cold-pressed olive oil, long known to be beneficial for heart health.

7. AVOID OR REDUCE ALCOHOL INTAKE

In some individuals alcohol can raise triglycerides which can contribute to fatty liver disease and disrupt your blood glucose regulation. Too much alcohol can raise inflammation, which is associated with heart disease and many other chronic diseases.

While there is evidence to suggest that red wine is protective for heart health, overall as a population we drink too much. Not to mention how regularly consuming it can make you feel! Current “recommendations” suggest no more than two standard drinks a day for women and no more than 10 standard drinks per week; and three standard drinks a day for men and no more than 15 standard drinks a week – with both women and men having at least two alcohol-free days every week.

8. MOVE YOUR BODY REGULARLY

Not only is movement/exercise free, but it is one of the most effective ways to improve heart health. Regular movement has shown to improve mood, lean muscle mass and cardiovascular fitness. Basically if it was a pill, we’d all be taking it!

9. GET YOUR VITAMIN D

Get out in the sun when you can (in the winter months). There is an association between low vitamin D status and poor metabolic health, including vascular health. A large percentage of New Zealander’s have below adequate levels of vitamin D so it’s a great thing to get checked with your GP, given this vitamin’s role in helping to prevent many degenerative diseases.

10. STRESS REDUCTION TECHNIQUES

Stress is often a factor in the development of disease. It’s all very well for me to say – “stress less” but how we do that is highly individualised. Yoga is one person’s saviour and another person’s source of frustration.

I encourage you to explore a stress reduction technique that works for you. Walking, meditation, talking to a trusted friend are all simple options that may appeal.

March 2017

June 18, 2019March 8, 2017 by Dr Libby Weaver

When you finally lay your head down on your pillow at the end of the day does your mind come to rest? Or do you find yourself cataloguing the day you’ve had down to the tiniest detail – noting all your mistakes, all the unresourceful food choices you made and judging yourself for “being so bad”?

Perhaps getting into bed is the first time you’ve stopped “doing” things since you slid out of bed that morning. It’s quite natural then, for your brain to start throwing all the things up for your review as it tries to make sense of what information needs to be stored where.

The meaning that we attach to each of these experiences (whether we’ve disappointed ourselves or someone else, or conversely had a productive, enjoyable day) will affect how that information is stored and consequently our biochemistry.

For someone who is exhausted after a long day, it can be incredibly frustrating to finally get off your feet to discover that you can’t switch off. Maybe your busy mind interferes with your ability to get quality sleep and you regularly wake up feeling foggy and unrested, which only compounds your frustration further.

Under these circumstances, how do you think your following days will unfold? How much harder will it be to make nourishing food choices and speak to yourself kindly? This is a common cycle in which we signal to our body to store fat instead of burn it. It’s also one that contributes to many other health challenges including digestive upsets, anxiety, depression, fatigue and headaches. Such is the powerful impact of quality rest!

If you find yourself laying awake running through the lists of your day, try this breathing exercise. Put your hand on your belly just below your ribs and focus on expanding that area out as you breath in, paying particular attention to extending your exhalation. Keep your attention focused on your breath, bringing it back every time it wanders. Keep doing this as long as you need to, until your body relaxes and you find yourself ready to drift off to sleep. This is also a great exercise to do if you wake up through the night to help you get back to sleep.

With warmth,

Dr Libby xx

5 habits that can subtly compromise your health

June 18, 2019February 10, 2017 by Dr Libby Weaver

We all know that many of our lifestyle choices influence our health and wellbeing, however, what we don’t often consider are the small things we repeatedly do that impact our health. I believe it’s important to consider health and wellness changes framed from a positive perspective – for example, how you can help to improve your wellbeing with easy habit tweaks. It’s also important to acknowledge there are common habits that many of us have, that don’t serve our health. Here are five common habits that can compromise your wellbeing and be putting additional pressure on your body.

That second coffee

Caffeine in small doses can be beneficial. It assists cognition and memory, helps with bowel regularity, mostly via enhancing bile production (black coffee), and obviously gives an uplift in energy – but many people regularly over consume coffee. Depending on the size and the strength of the coffee served, that second coffee could be two additional shots on top of the first. While it may give you an initial boost, caffeine blocks our body from absorbing nutrients, puts the nervous system into the fight or flight response, asks a lot of the adrenal glands and the liver, and has myriad flow on effects to other body systems. Caffeine leads the body to make adrenalin, the very hormone that drives anxious feelings, so if you are already quite an anxious person, adding more adrenalin can leave you feeling very uncomfortable.

Wine after work

Many people use alcohol as a reward or to wind down yet it is not as harmless as you might think. Having one to two glasses of wine every night after work quickly equates to far more than the current guidelines recommend, especially if you’re filling up your glass. Current guidelines suggest one standard drink maximum per day (which is 100ml or around four sips of wine), less if there is a history of breast cancer in the family. As a substance that the human body can’t eliminate as it is (alcohol must be converted into acetaldehyde before it can be excreted), alcohol needs to be changed by the liver before being eliminated from the body. If we are consuming a significant amount of what I call “liver loaders” (alcohol, processed foods, trans fats, synthetic substances to name a few), it can heavily impact on our biochemical pathways and begin to take its toll on our energy, health, fat utilisation, sleep and disease prevention. As a general rule of thumb, have at least two alcohol-free days a week as well.

Before dinner snacks

Rushing through the door and engulfing everything and anything in your path, is something I’m sure many people relate to. Despite making good food choices all day, when you arrive home nothing is safe – next minute you’ve lost count of how many crackers with cheese or dip you’ve eaten, and you find yourself finishing a bottle of wine. If you know that before dinner snacks are your downfall, be prepared. Either have a snack before you leave the office, have nourishing options on hand at home, or eat afternoon tea.

Eating takeaways at work

With lots of late nights it’s easy to fall into the trap of eating dinner at work. I’m sure we can all agree that having takeaways most nights doesn’t do your health and wellness many favours. Despite the increasing availability of options, takeaways still tend to be higher in poor quality salt, oils and sugars than home cooking (particularly those made from scratch). Try to plan ahead. If you know you’ve got a huge deadline and you’ll need to work back, make a larger batch of food the night before and take leftovers or employ another strategy that works for you.

Omitting movement

You’ve been planning on getting to the gym all day. However, just before you slip your trainers on – you get handed another job and have to stay to complete it. Depending on your commitment to movement it’s easy in that moment to think – “ah well it wasn’t meant to be today.” Prioritising movement is essential. Perhaps, you need to consider getting up earlier to ensure you get movement done in the morning – on top of giving your body the movement it needs, you will arrive at work energised and uplifted.

8 ways to increase the nutrient density of your diet

June 18, 2019February 10, 2017 by Dr Libby Weaver

Does it ever cross your mind that you may not be obtaining all of the nutrients you need for outstanding health and energy from your food? Whether that is due to too many poor food choices, decreasing nutrient levels in the soil – so therefore in our food – or because of digestive system problems or age, getting enough nutrients through diet is becoming more of a challenge for people these days.

It is important to make as many mouthfuls as possible count in supplying your body with the essential substances it needs each day – vitamins, minerals, antioxidants – for example. One way to do this is by choosing more nutrient-dense foods, which provide more nutritional bang for your buck. Rather than focusing on what to avoid, shift your focus to increasing the nutrient density of your meals, and as a result, some of the less-nourishing things often tend to fall away. Here are eight ways you can increase the nutrient density of your diet.

1. Drink your leafy greens

With the increase in special occasions around Christmas time and the often not so nourishing food options, juicing vegies or making smoothies is a wonderful way to amp up your nutrition when you’re in charge. Incorporate some organic leafy greens for an extra boost and some nourishing whole food fats such as avocado, nuts or seeds and you have an easy but nourishing snack.

2. Snack on veggies

One of the goals with a nutrient dense diet is to increase your vegetable intake to at least 5-7 servings daily. Adding a vegetable snack will certainly bring you much closer to this target.Try carrot sticks with hummus, cherry tomatoes with almond butter, or simply a platter of assorted colourful raw veggies such as cabbage, tomatoes, cucumber, and carrots when you need a crunchy snack.

3. Decrease your reliance on filler foods

Bread, pasta, crackers, potato chips are just some examples of foods that many use to ‘fill’ up. They take up a significant proportion of dietary energy but yet don’t give much back nutritionally, particularly from a micronutrient perspective. Instead swap these out for more vegetables such as broccoli or leafy greens or starchy vegetable options such as kumara, pumpkin, carrots, or beetroot. That way you will still get that feeling of fullness the other carbohydrate options offer, but you’re also increasing the phytochemical, vitamin and mineral density of your meal.

4. Top your meals with nuts and seeds

Sprinkle mineral-rich nuts or seeds such as chia seeds, sesame seeds, almonds, cashew, sunflower or pumpkin seeds. They’re easily added to salads, main meals or even sprinkled on top or your breakfast porridge or eggs. Keep a blend on hand in a glass jar so you can easily incorporate them.

5. Eat an additional serving of vegetables with every meal

Incorporate more vegetables by changing the way you plate your meals, build the meal around the vegetables as opposed to the carbohydrate or protein options. Aim for around half your plate to be filled up with vegetable content. If this makes you panic, start by aiming for a quarter of the plate. Options like a simple herby slaw as a side as well as steamed or stir-fried vegetables are a great way to boost the vegetable content of your meal.

6. Change your breakfast

Breakfasts provide another opportunity for nourishment yet far too often we can rely on not so nourishing options such as toast or cereal! Start your day off right with a nutrient boost by adding in a green smoothie, adding leafy greens and avocado to your typical poached eggs and toast, or by making a vegetable packed frittata.

7. Incorporate protein

In today’s world many people struggle with blood glucose regulation, ranging from hypoglycemia to insulin resistance to type 2 diabetes. One of the best ways to maintain stable blood glucose levels is to eat protein with each meal. Depending on your dietary preference this can be fish, meat, poultry and eggs, or vegetarian/vegan sources such as beans or lentils, nuts and seeds.

8. Colour is key

When it comes to nutrient density the more colour you can incorporate the better. For example the beautiful bright purple in purple cabbage comes from anthocyanins whereas the bright red pigment in tomato comes from lycopene – each have their own unique health properties. Some of the most colourful foods have very high levels of antioxidants for example, turmeric, pomegranate, beetroot, spinach, kales and kumara to name a few.

Feburary 2017

June 18, 2019February 8, 2017 by Dr Libby Weaver

Do you ever stop to consider where your food comes from? From the farmer who commits their life to feeding you through to the entire chain of production that takes place before something ends up in your shopping basket.

We are incredibly fortunate in the Western world to have an abundance of food available to us that we don’t have to grow, harvest or hunt for ourselves.

But on the other side of that fortune lies a disconnection to the supply chain that means we often forget the impact that our choices have on the world around us. I raise this, neither to elicit guilt, nor to make a political statement but because I think it’s important we all ask more questions.

I’ve discussed before about how important I think it is that you choose organic produce and products where possible. I’m passionate about increasing your nutrient intake and the benefits that has on your health. But I’m also incredibly passionate about sustainability and the impact that we all have on our planet and its inhabitants.

We aren’t given a lot of information about the production methods that everything we buy passes through before it gets to us but we have more power than we realise. With every purchase you make, you’re communicating to producers and manufacturers where you stand on the quality, sustainability and integrity of the products available on the market.

Maybe there is a cost prohibitive for you around switching to organic or sustainable products. It’s true that these kinds of products are more expensive-because the costs of production are so much greater. It stuns and saddens me that we live in a world where the true cost of food and products are not affordable for all. And we all do what we can to help change this.

But it costs nothing to ask questions. It costs nothing to take a more conscious approach to shopping by omitting something from your shopping basket because you’ve found out it was produced in a factory with unsafe working conditions for employees, for example. As you make your purchases this month, consider what part you play in the chain of production. Are there any small changes you can make to communicate to producers and manufacturers that you want more nutritious, sustainable and ethical products on offer? We all have a part to play in shaping the world around us and shifting some of the practices we feel at times, powerless to change, but that are unacceptable to us. I encourage you all to ACT on what you care about.

With warmth,

Dr Libby xx

January 2017

June 18, 2019January 20, 2017 by Dr Libby Weaver

Happy New Year. As one year comes to a close and another one begins, we often find ourselves thinking about the year ahead. For some this will involve New Year’s Resolutions – a new year a new you. For others, it will involve setting goals – embracing 2017 with gusto and making it the best yet. This kind of approach can be amazingly helpful and give us clear markers to identify where we were before and where we are now. It can also make us incredibly action focused and create a sense of purpose in our lives to achieve specific things by a specific date. Yet for others, such an approach equates to feelings of pressure, that sabotage the very tasks they’ve set out to accomplish.

In this headspace, many are so focused on what they feel they must achieve, that they’ve forgotten entirely about joy. We forget about cherishing the magic that lies within everyday moments. We forget to let ourselves have what we already have.

Make 2017 the year that you notice, take in and allow yourself the pleasure of everything already within your life and the majesty of the world around us. Instead of setting goals, ask instead what lights you up. What makes you feel full of joy, passion, wonder and energy? What makes you feel so incredibly grateful just to be alive? Create more space for these things in your life and watch the essence of this form the foundation of health and energy that is rarely discussed.

And with that energy – along with the energy you gain from nourishing your body to the fullest – what are you going to do? It is my hope that you make the most of every single moment, both the challenging ones and the incredible ones. That you prioritise yourself and your wellbeing, learn to recognise how truly amazing you are, and that the ripple effect of this uplifts, inspires and encourages you and everyone you come into contact with.

I hope your 2017 has started in a way that lights you up.

With Warmth,

Dr Libby xx

Nutritional beauty fixes

June 18, 2019January 8, 2017 by Dr Libby Weaver

With the popularity and scope of beauty treatments these days you are able to remedy any ‘beauty’ challenge from the outside in. From hair extensions for thinning hair to covering problematic nails with fake nails, through to tattooed eyebrows to fill in eyebrows that are thinning, these are options that wonderfully make people feel good. And that’s great. However, when we do this it may mean that what we don’t address what has caused this to happen in the first place, which is usually requires an inside out approach to address aspects of our nutritional status or biochemistry.

What do these signs and symptoms our body is giving us really mean? Nails, skin and hair health are often compromised when stress hormones are being churned out, as non-vital processes, such as nail strength, hair, brow, and eyelash lush factor are not deemed important to your survival when you are on red alert. Without great food, nutrients, hydration, digestion, liver thyroid and kidney function, as well as sex hormone balance, just to name a few, it can be a challenge for our skin hair and nails to be nourished. Here are some common beauty concerns and their nutritional link.

Soft nails:

Can indicate inadequate dietary protein. If you are sure that you are consuming enough, focus on digestive system support strategies such as stimulating stomach acid production with apple cider vinegar. To make keratin, a tough protein that is a major component in hard, strong nails, the body needs high-quality protein. Soft nails can also indicate that you require more calcium, magnesium, zinc and/or iron.

Dry skin

Certainly more common in winter, it can be excaberating by lower temperatures. Nutritionally, this may indicate an essential fatty acid deficiency, poor skin-care choice, thyroid dysfunction, or poor digestion.

Newly oily skin and/or oily scalp

If greasy skin or a greasy scalp is new for you, it may signal that your sex hormones are imbalanced. This is particularly likely to be the case if you notice the greasiness increases in the lead up to menstruation.

Dandruff, flaky scalp

This can be a vitamin A deficiency, essential fatty acid deficiency, or gut dysbiosis. If you believe that for you it is more likely to be the latter, and that there are some less-than-friendly bacterial species living in your large intestine, trial a diet where you eat zero refined sugar, and eat carbs only from whole food sources, such as root vegetables. Trial this initially for four weeks, and, if you feel there is an improvement, continue for three months to assess if it will resolve in this period. You might also like to add more coconut to your diet or apply topically the night before you wash your hair, as the lauric acid may also assist the scalp. Amp up the greens and the whole food fat in your diet as well.

Hair loss

If you’re noticing that you are losing more hair than usual (it’s normal to lose hair, just not large amounts), you may notice that your part has become wider. You need to work with a health professional to determine why this is happening, as it will reflect an internal process that needs support such as thyroid function, adrenal function, sex hormone balance, iron and vitamin D status.

Thinning eyebrows

This is almost always a sign that the thyroid needs support, particularly if you’ve noticed you have a tendency to lower energy, a depressed mood, or anxious feelings.

Bad breath

Breath is typically an indication of gut function. Focus on resolving gut/digestion challenges – it may be beneifical to seek the assitance of a healthcare professional to work out if you are eating something you don’t digest well.

Your body doesn’t have a voice so it will communicate with you via symptoms and signs. It’s completely understandable and can be good for self-esteem to ‘fix’ these concerns externally, but it’s also important to address why these symptoms are occurring in the first place.

5 nutrients you’re probably not getting enough of

June 18, 2019January 8, 2017 by Dr Libby Weaver

Despite living with an abundance of food, many people are actually under-nourished. By this, I mean low or lacking in, or even deficient in some very important nutrients. It is possible to be malnourished even though your clothes are getting tighter, particularly with the prevalence of processed foods available now, that offers very little if any nutritional value. You may be eating enough (or too much) food, but you may not be eating enough nutrient dense foods. Let’s explore five nutrients of which you may not be getting enough.

Iron

Iron helps deliver oxygen throughout the body. Iron is important for transforming food into energy, it assists in making neurotransmitters (chemical messengers in the brain), and it even plays an important role in the immune system.

How to get more iron?

Food sources of iron include beef, lamb, eggs, mussels, dates and green leafy vegetables. Variety is key, as there is a small amount of iron in many foods. If you do not eat animal foods, do not assume you are iron-deficient. For some vegetarians, their body utilises the iron from vegetables sources very efficiently, while others don’t. Vegetable sources of iron are better absorbed in the presence of vitamin C. It is best to have a test before you supplement with iron.

You can also help your body absorb non-haem iron by avoiding tea, coffee and red wine at meals since the tannins they contain inhibit non-haem iron absorption.

Iodine

Iodine is needed for numerous processes and systems inside the body, including those that make thyroid hormones, which help control metabolism, growth and development (including growth and development of the brain). Iodine is also essential for healthy ovarian function, playing a role in helping to ease some of the symptoms of premenstrual tension (PMT).

How to get more iodine?

Foods that contain iodine include some seafood, seaweeds such as kelp, and some salts. Not all salts contain iodine so be sure to read the label and ensure that the salt you use does, to help contribute towards your intake. If you don’t eat these foods daily, it may be wise to supplement.

Selenium

Selenium is an incredibly important trace element that is essential to our wellbeing. The body needs it in small amounts for a number of functions including to help regulate thyroid hormones and support a healthy immune system. The importance of selenium in animal nutrition was first discovered in the 1950s, when it was shown that myopathies (neuromuscular disorders) in sheep and cattle could be prevented by adding selenium and vitamin E to their diet.

How to get more selenium?

Very few foods contain selenium as if a nutrient isn’t in the soil, it can’t be in our food. The simplest way to improve our selenium intake is to eat two to four Brazil nuts each day, as these are the richest food source of selenium.

Zinc

Zinc is needed to make insulin and digestive enzymes, to maintain a healthy immune system, for great skin, for sex hormone balance, and for male reproductive health.

How to get more zinc

Foods that contain zinc include oysters from clean waters, beef, lamb, eggs, pumpkin seeds and sunflower seeds. Zinc can be taken as a supplement. However, because many substances in food including fibre can interfere with its absorption, it is best taken before bed, away from food, to maximise absorption.

Vitamin D

Vitamin D has a number of critical functions in the body, including helping the absorption of calcium. It is vital for healthy bones and muscles, immune function, the prevention of Alzheimer’s disease and type 2 diabetes, as well as healthy ovulation and hence sex hormone balance.

How to get more vitamin D?

Even though there are some dietary sources of vitamin D available (organic butter, oily fish, eggs), there’s often not enough in what is considered an ‘average’ diet to obtain what you need. However, the most effective way to increase your vitamin D status is actually relatively easy – focus on safe sun exposure. Obviously the ease with which can achieve this varies depending on the time of year. Alternatively, you can consider a good quality vitamin D supplement.

April 2017

Five foods and herbs that promote healthy liver function

10 nutritional tips to boost your heart health

March 2017

5 habits that can subtly compromise your health