Vitamin D is a superstar vitamin. More correctly, it’s actually a hormone. If levels are too low, this is bad news for health. I’m talking cancer, osteoporosis, rickets in children, asthma, tuberculosis, multiple sclerosis (and other autoimmune diseases), heart disease, diabetes and dental problems.

WHY SO LOW?

• Sun cream. Your body makes vitamin D after contact with the sun’s UV rays but, as we’re a nation of sun cream fanatics (and this covers the skin, blocking the rays of sunlight from getting through), you might not be getting enough straight-up sun.
• Age. Among other things that go a bit wrong as you get older, your body is less good at turning the rays from the sun into vitamin D. Specifically, the kidneys are less good with age at turning it to the active form of calcitriol.
• Kidney or liver disease of any kind also means vitamin D is not converted to the active form.
• Tummy troubles. Problems with the digestive system (and I’m not talking about disease here – just an imbalance that may cause anything from a few manageable symptoms to more serious trouble ‘downstairs’) mean the digestive tract does not absorb the vitamin D as well.
• Obesity (technically that’s a BMI or body mass index of 30+) has the fat cells in your body hoover up the vitamin D. So then it’s stored – unusable – in your fat cells and is not whizzing around your body in your blood.
• Lack of sleep. Just as you need sunlight to make vitamin D, you need sleep to actually use it.
• Stress. The presence of the stress hormone cortisol reduces the uptake of vitamin D by special vitamin D receptors. It literally sits there, in the body, without being able to be used. What a waste!
• Your skin colour. The darker your skin, the less vitamin D you will make. This is due to the higher levels of melanin in your skin that protect against UV light. By blocking the sun’s rays, it also curbs the body’s ability to make the pre-cursor to the active vitamin D.
• Nightshift workers and anyone else who doesn’t spend much time in the sunlight, including children wearing sun cream all the time and babies. Quite simply, you need the sun on your skin.

DID YOU KNOW?

Research shows you’re 11 times more likely to be depressed if you have low vitamin D than if you don’t.

Vitamin D can put the brakes on the progression of Alzheimer’s disease. 

10 SIGNS YOU MIGHT HAVE A VITAMIN D DEFICIENCY

• Depression or anxiety (including mood changes or irritability)
• Bone softening (low bone density), fractures
• Feeling tired all the time/ decreased performance
• Muscle cramps and weakness
• Joint pain (especially back and knees)
• Difficulty regulating your blood sugar levels/ post lunch energy crash
• Low immunity
• Slow wound healing
• Low calcium levels in the blood
• Unexplained weight gain

• I already take a vitamin D supplement.
• I go out in the sun quite a bit
• Wouldn’t my doctor ask to test me if they thought it were a problem?
• I’m too busy to take time off to take a test.

If you seriously have nothing wrong with you, if you didn’t identify with any of the symptoms in the list, then don’t bother. But if you did…And here’s a cautionary tale… one of my clients enjoyed sunning herself in the garden this summer with no sun cream (except for her 2 week holiday in August). But in spite of it being mid summer, her levels were only ¼ of what they should have been. The moral of this story is, be tested.

HOW TO UP YOUR VITAMIN D

• Get yourself some sun. Recommended sunlight exposure is between 10 and 30 minutes a day with no sun cream.
• If getting out in the sun is not an option, sit in front of a light box that supplies 10,000 lux of full-spectrum light for 30 minutes every morning. This is an especially good option for winter months, for night shift.
• Take a supplement. You can take a generic 1,000 IU dose as an adult (but not children without consulting your GP) BUT, if you’ve no idea what your blood levels are, how to you know how much you should be taking?
• Eat naturally vitamin D-rich foods like oily fish (salmon, sardines, fresh tuna, trout, halibut, mackerel, et.), high quality cod liver oil, egg yolks and liver. Do not be fooled into thinking the fortified foods are the same or have similar benefits. Fortified foods (like cereals, margarine and some yoghurts) contain a synthetic version of the vitamin known as D2 (the natural form is D3). Research shows this is less effective at raising levels of vitamin D in the blood

Click here to read the full article written by Nutritional Therapist Marianne Andrews of https://www.cotswoldnutrition.com/

STAYING HEALTHY AT CHRISTMAS
Strike the balance
Try to stagger your celebrations so you’re giving your body a chance to recover in between and have a couple of days of healthier habits. Don’t let one night of drinking and eating open the floodgates for the entire period. Enjoy yourself by all means but don’t wait until New Year’s Day to get back on it. Make your next meal nutritionally sound and keep pulling yourself back to your ‘healthful’ ways when you can

Stay Hydrated
Key is to stay well hydrated. Try to start the day by drinking 500ml first thing every morning alongside 2000mg of vitamin C  (Viridian Extra C) and 500mg of combined acetyl l-carnitine and lipoic acid, which will help to support energy, detoxification and liver health. Aim to drink a further 1.5l of water throughout the rest of the day, especially when you feel hunger pangs. Adding apple cider vinegar to water will also aid digestion and control sugar cravings.

Eat protein
Have a protein smoothie or a boiled egg before you go out to avoid arriving hungry and reduce the desire to reach for the canapés. This will also help you to make better food choices.  Bananas are also another good pre-party snack as they are rich in potassium, which can help to balance out electrolyte depletion caused by alcohol.

Pre and Probiotic foods
Increase your intake of pre and probiotic foods in the run up to Christmas to help to support your gut microbiome.  Alcohol can really interfere with the gut microbiome.  Foods such as garlic, onions, oats, apples and fermented foods.  Beetroot is a superstar antioxidant and known to have a protective effect on liver cells.

Supplements
Taking a quality multivitamin can be a good insurance policy, a probiotic to support gut health and an omega-3 to help to reduce inflammation in the body and skin and brain health.

Be mindful of sugar
Keep your blood sugar levels stable by pairing high-GI foods with lower-GI foods.  For example – be sure to eat your roast potatoes with some turkey, salmon or nut loaf  and add a handful of nuts to balance the balance out the sugar spike from your Christmas pudding.

Try to avoid the crisps and pastry-based canapés and choose olives, nuts, hummus and crudités instead where possible.  Don’t be afraid of healthy fats found in olives, nuts and avocado.

Look After Your Liver
Don’t make the mistake of fasting all day to compensate for what you will eat later.  Instead, eat a light and nutritious lunch or brunch, ideally with protein and greens, which are great for liver detoxification. Eggs or smoked mackerel or smoked salmon with dark green vegetables are  great options.  Stock up on Brussels sprouts, kale, cavolo nero and cabbage, which provide incredible support for the liver,

Help your hangover
The liver’s ability to break down alcohol diminishes with age. Be sure to fill up on antioxidant-rich nutrients. A protein smoothie is a great breakfast option (add vitamin-C rich berries, spinach, avocado and ginger).  Drink a glass of water with a spoonful of apple cider vinegar to help to alkalise the body and flood it with minerals.

Boost Serotonin Levels
We naturally feel more tired on dark, winter days due to less exposure to sunlight, which affects our levels of Vitamin D in the body.  This has as direct effect on our mood and energy levels. Increase your intake of foods such as salmon, eggs, nuts and seeds, and fermented foods like kimchi, kombucha, yogurt and sauerkraut to trigger your body’s production of serotonin.

Get Outside
Staying motivated to exercise over Christmas can feel near impossible, especially when it gets dark by 4pm. If you can’t fit in or face a workout then make sure you get outside for a reviving 30-minute walk. It can work wonders for your both your mood and energy levels.

Mindful eating
Try to chew your food slowly and take breaks between mouthfuls.  The slower we eat, the more time the body has to tell us we are no longer hungry and the less likely we are to over eat.

Baked Apples with Fruit and Nuts

Ingredients

• 6 large baking apples (preferably organic) unpeeled and cored
• 20g walnuts
• 30g dried apricots or dates
• 25g sultanas
• 20g pumpkin seeds
• 1 tsp ground cinnamon
• Finely grated zest and juice of 1 orange
• 1 tbsp of water

Preparation

• Preheat oven to 180°C (356°F) gas 4.
• Mix together the walnuts/apricots/dates/sultanas and finely chop to make a paste.
• Then mix in the pumpkin seeds, cinnamon and orange zest.
• Stuff the centre of each apple with the mixture, pressing it firmly into the fruit.
• Place the apples into an ovenproof dish with the water, then drizzle the orange juice over them.
• Cover with foil and bake for 20 mins. Remove foil and continue to bake for 10-15 mins.
• Serve with a dollop of low-fat yoghurt (preferably goats/sheep) or non-dairy alternative.

Recipe by Nutritional Therapist Caroline Shaw of https://www.carolineshawholistics.co.uk

Ingredients (serves three)

• 6 chicken thighs
• 3 sweet potatoes, chopped
• 2 carrots chopped or sliced
• 2 parsnip chopped or sliced
• ½ celeriac chopped
• 2 leeks chopped
• 4 cloves of garlic
• 1 teaspoon dried rosemary (or fresh)
• 1 tablespoon olive oil
• Salt and black pepper

Preparation

• Assemble prepared/cleaned/chopped/sliced vegetables on large baking tray.
• Drizzle with olive oil and sprinkle with salt/black pepper. Roll around and coat everything evenly.
• Sprinkle salt/pepper on either side of chicken thighs.
• Arrange chicken thighs, skin side up, on top of the vegetables
• Roast at 425°F (220°C) for about 40-50 minutes or until the chicken skin is crispy and internal temperature reads 165°F (73°C)

Recipe by Nutritional Therapist Caroline Shaw of https://www.carolineshawholistics.co.uk

It’s that time of the year – the holiday season – you pack cases, children, dogs, into cars and planes, chase the sun, a sandy beach, a handy ice cream hut/cocktail bar and of course you feel bloated and uncomfortable.

As much as you long for a break, away from the normal pressures of everyday life¬¬, holidays can play havoc with your digestive system. Heat itself can swell the gut, capillaries expand and the bacteria/yeast organisms that thrive on sugar/starch multiply and release more gas. Then there’s the stress; the getting to and from your vacation destination can be fraught with tension; juggling children, flight cancellations, traffic jams, we’ve all been there. When you arrive there’s no guarantee your accommodation will provide the R&R you crave.

I remember settling into a B&B room with my daughter once when she suddenly screamed and jumped out of bed. There were spiders, more than one and she suffers from Arachnophobia. Let’s just say it took a while to catch the creatures and set them free.

A ‘regular’ digestive system craves stress-free routines and holidays rarely provide that. More than 100 million nerve cells line the gastrointestinal tract from oesophagus to rectum called the enteric nervous system, ENS. The ENS communicates with the brain via the Central Nervous System and vice versa. When under stress, you release more Cortisol and the brain influences the intestinal tract accordingly. Conversely dysbiosis in the microbiota (colonies of gut bacteria) can influence the release of more Cortisol and symptoms of anxiety and depression back to the brain through neuro transmitters. The brain can affect the motility of the gut and the gut can send messages to the brain of well-being or unease. It basically means holidays can trigger constipation or/and diarrhoea.

Maybe the motor home/tent/B&B/hotel/condo/cottage/villa plus pool is perfect, everything you anticipated and more, the next hurdle is food. If you cannot take your own supplies, or if you run out, you are stuck with whatever the establishment/local shops/restaurants provide. You may be lucky, you may have gluten-free/dairy free/sugar-free/organic options or delicious home-grown food on tap, but it’s more than likely you don’t. You are subject to whatever is available. Remember, most establishments tend to buy (in bulk) the cheapest version of ready-made/processed foods.

However, you’ve decided you don’t want to be worrying about what you eat when you’re away. This is your holiday godammit and you’re going to eat/drink whatever you want, when you want. For example; you’re racing to catch a plane your stress levels are high, the need to eat is extinguished, you don’t feel hungry. Then, you’re on the plane settling down in your window seat, your appetite returns, all that’s on offer is the in-flight menu. You choose the pizza twists and gin and tonic, which set off a chain reaction of awfulness.The “bad” bacteria have a field day feasting on the sugar/starch and your stomach struggles to digest processed food in a pressurized air cabin. You have bloating and indigestion and you’ve not even arrived at your Air B&B.

As a tip, Ginger can reduce nausea and help promote digest juices as well as soothe, motion sickness.
Before you regret booking the five-star hotel on Lake Maggiore, there are strategies to help you survive and also allow a little indulgence. When you first arrive at your holiday destination give your brain/gut time to adjust. Avoid alcohol and stick to simple foods – choose veg/salad, and proteins that have been steamed or poached. Eat less rather than more. It’s probably hot and you just don’t need to ingest as many calories to keep warm. Go for a gentle walk or swim. You will need to rehydrate, drink water but also remember black/green tea is rich in flavonoids and can have a ‘cooling’ anti-oxidant effect on the body. Avoid fried foods or rich meals cooked with alcohol, or cream/dairy. Remember to take your time chewing foods before you swallow. By the second day your body may be able to tolerate a more varied diet including a glass of red wine, which again, is high in flavonoids, but keep it simple. Choose more vegetables, fruits and herbs over starch and proteins. However, if you are in a country where water quality is poor or/and hygiene preparation is questionable, stick to bottled water/drinks and cooked foods. It’s just not worth picking up a nasty bug from a lettuce leaf rinsed in foul water. If you feel your tummy reacts, revert to foods that are easy to digest – mashed/puréed/smoothies etc. If possible, you can always try a cleanse day of wonderful freshly squeezed juices. Always check out local specialities. Real Greek yoghurt, for instance, is delicious and is made from the milk of sheep or goats that roam the hills and forage on herbs, flowers and grass. It is full of good bacteria which is heaven for your gut. Whatever country you’re in try their locally sourced raw organic honey. It can help assuage a sweet tooth as well as feed you anti-oxidants, minerals and vitamins.

BEST HERBS TO HELP YOUR GUT WHEN TRAVELLING
(Cooked with foods, or added to salad)
Ginger, turmeric, cinnamon, bay leaves, cardamon, cloves, oregano, artichoke, dandelion
peppermint, cumin, fennel, dill, tarragon, parsley.

BEST FOODS/DRINKS TO HELP YOUR GUT WHEN TRAVELLING
Travel proof probiotics
Locally sourced natural yogurt, preferably goats/sheep
Fruit for breakfast (peel off skins if not organic) mango/papaya/kiwi/pineapple/figs, apricots/peaches/dates
Teas such a Green/Black which are rich in flavonoids
Nuts and seeds such as flax/chia/sunflower/sesame/hazelnuts/walnuts/almonds/pine nuts/chestnuts
A mix of vegetables celery, cucumbers, asparagus, olives, kale, beets, leafy greens, lettuce spinach, radishes

If you have a tendency to constipation when you’re away I recommend, you take a pack of gentle herbs with you. Senna can be harsh, you might want to choose herbs such slippery elm, fennel, dandelion, liquorice, rhubarb, ginger, peppermint. I keep a blend in stock at CHHC. Also, take with you, probiotics – both Optibac and Viridian, for instance, supply products fit to survive being packed in a suitcase.

If all goes haywire, remember a simple colon hydrotherapy treatment before you go away, or/and on your return, can quickly help get rid of unwanted nasties and assist the integrity of your gut. This can be combined with an infusion of good bacteria for optimum restoration of health in your intestinal tract.

I often think about how to motivate clients to make better decisions. As I work with clients who want to feel better in some way or other, there are often obstacles around the changes that they may need to make, be it related to movement, diet, self-talk, addictions, self-care etc.

There are some methods which rely on shaming: such as dieting mantras that suggest that you are “less than” because of your size, or “stop smoking” campaigns that suggest that the best reason to stop is so that you don’t smell so bad. Some methods would find what motivates you to change by finding what triggers your pride and then work on that to motivate you to make different decisions. These things may work to an extent. However, if you try to change yourself based on shame or fear, then you will ultimately end up simply redirecting the focus of negative intention elsewhere. This is why I work with my clients to change habits, coming from a place of love. This is harder in the short run but is much more profound in its results.

But what does this mean? How does one use gentle love as a force to change, rather than the more powerful noise of fear?

First, we must identify what triggers negative feelings: social anxiety, fear of failure, being ridiculed for something as a child etc. Next, we might look at where this comes from, but it isn’t always essential to pick this apart in too much detail. If there is need for delving into the pieces of a challenging past then a talking therapist can be an essential element to the journey of choosing to make changes. We then must look at how we can choose love, self-care, and compassion. We can start small here – perhaps noticing someone or something else for which these feelings can be felt. And then use these feelings to start to form new, positive habits. This is different for everyone and for some this is a challenging journey with many twists and turns.

I firmly believe, and will always promote:

We cannot shame ourselves into change; we can only love ourselves into evolution

If you have a habit that you’d like to change, perhaps try this very simple trick:
Think of someone you love, and chose to make that change for them, or with them in mind.
For example, you might want to be happier, so you might choose to simply smile more often. So, when you look in a mirror, you think of that beloved person, and you smile at them. Every time you pass someone in the street or in a shop, you see something of that beloved person in the people you see, and you smile at them. Before you know it, you will develop a habit of smiling, from an honest place of love. And you will also have developed your ability to connect with a feeling of love which can only lead to better self-care.
For comparison, if you chose to smile from a place of shame, rather than a place of love, you will find a very different long-term impact. For example, you might decide to smile in order to hide how depressed you feel. This means that you will smile at people just as often as in the previous example, however, every time you smile, rather than evoking love, you are reminding yourself that you must do this because of a feeling of depression – you are exercising the neural pathways between your conscious habits and your feelings of depression and your feelings of shame around your depression.

Which do you think is more useful? To exercise and build your ability for love or your ability for shame?

As a Kinesiologist I can help to deduce what you need to do to balance your own health, mentally, emotionally, nutritionally, bio-chemically, physically, and energetically.

Jeni Howland practices Kinesiology, Somatic Yoga Therapy, Reiki and Aroma Touch – a gentle massage technique. Jeni also teaches Kinesiology Foundation courses – the next one will commence in September at the Cheltenham Holistic Health Centre. contact Jeni directly for more information or to book an appointment: Jeni@jenihowland.com