Tag Archives: Supplements

A Pharmacist’s Insights : Just how ‘clean’ are your daily supplements?

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According to Mintel, “Over two thirds of UK consumers take vitamins and supplements”. In 2023, the global market in vitamin and mineral supplements was valued at almost 135 billion, and is predicted to grow by just shy of 10% each year between now and 2030.

With the awareness of ultra processed foods now coming to the forefront, there is a growing awareness that not all ‘healthy supplements’ are as beneficial as they appear. Many supplements contain various additives such as fillers, glues, binders, preservatives, and colourants, which can impact their overall health benefits. It’s important to read between the lines of ‘ultra-processed’ supplements like liquid collagen and tablet formulations, to ensure you’re receiving what you pay for.

We’ve become pretty good at spotting unnecessary additives in our food and beauty products, but when it comes to checking how ‘clean’ our supplements are, do we really know what’s good for us? Pharmacist and Co-Founder of INGENIOUS collagen & wellness supplements, Pupinder S. Ghatora, lists the top 5 ingredients to avoid below.

Just how clean are your supplements?

1. Magnesium stearate

“Magnesium stearate is simply a ‘flow agent’ that is used to facilitate smooth processing in factory machinery and within the body. It serves no health benefits and will simply cause the supplement to pass through you without being absorbed. Brands often use it to bulk out supplements so that they can reduce the amount of the more expensive active compound. In large amounts it can even negatively affect the gut microbes in your digestive system.”

2. Carrageenan

“At first glance, you’d think carrageenan, AKA Sea Moss, is beneficial for health as it’s derived from seaweed. It’s often found in gummies and liquid supplements as a gelling agent, stabiliser and thickener. However, research indicates it can have adverse effects on digestion, triggering inflammation, ulceration, and elevating blood sugar levels while exacerbating glucose intolerance. Similarly, vegetable gums like Guar and Xanthan exhibit similar properties and can also lead to digestive disturbances.”

 3. Titanium dioxide

“You’ll often see titanium dioxide listed on ingredient lists, also identified as E171 on labels. Worryingly, research has suggested that the ingredient may have a carcinogenic effect. Although the European Commission has banned its use as a food additive, this does not extend to the UK or US, so it’s still widely used as a white pigment and colour enhancer in supplements.”

4. Talc

“Talc has garnered attention recently due to concerns about contamination in industrial-grade talc, which can include impurities and even asbestos. Surprisingly, it’s used as both an anti-caking agent and a tablet brightener, mostly present in tablet supplements.”

 5. Sweeteners and sugars

“Sorbitol, mannitol, maltitol, and sucralose are all artificial sweeteners known to cause gut issues when overconsumed. They’re not limited to fizzy drinks and ‘diet’ snacks but are also present in gummies, drinks, and powders. Sucrose, dextrose, and glucose syrup add sweetness to gummy or liquid supplements and, as we know, increased sugar intake has been linked to obesity, diabetes and heart disease. Aspartame is another artificial sweetener found in many supplements and so called ‘diet’ food and drinks. Although some studies confirm it is safe, there are new emerging studies showing that it can have a negative impact on our body’s oxidant/antioxidant balance, which has a knock effect on many of the body’s functions.”

Pupinder S. Ghatora, Co-Founder of INGENIOUS

Pupinder S Ghatora, pharmacist and co-founder of INGENIOUS has paved the way forward in the collagen industry since 2014. Unlike its counterparts laden with bulking agents, artificial flavourings, and preservatives to mask the bitter taste, INGENIOUS patented capsules stand tall with their commitment to purity. Formulated by a team boasting over 25 years of combined scientific expertise, these capsules contain only pure active ingredients, no fillers, flow agents, preservatives, or flavourings. This means that when taking INGENIOUS supplements, you’re not wasting your money or endangering your health with chemicals and ultra-processed.

Five Ways To Get Great Hair

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tricho complex, supplements, how to great hair, kingsleyFive ways to achieve the most out of your hair by Anabel Kingsley, Trichologist and Hair Care Expert at Philip Kingsley, the leading authority in hair and scalp health. ‎

 

  1. Use a pre-shampoo conditioning treatment once to twice a week. This will help to restore elasticity to brittle hair, making it more resilient and less likely to break and split at the ends. It will also make the hair shinier and more manageable. As you won’t have to spend as much time styling, this in turn can strengthen the hair.
  2. Increase your protein intake. Hair is made of protein, so it’s important to eat protein-rich foods to keep your strands looking their best – and growing at their optimal rate. In order to ensure that your hair is getting the protein it needs, include at least 120g of a first class protein (one that contains all essential amino acids) with breakfast and lunch. Good choices are eggs, fish, lean meats, poultry, low-fat cottage cheese and quinoa.
  3. Have a snack. Energy available to hair cells drops four hours after eating. If more than this is left between meals, you should have a snack to sustain energy levels to hair follicles. We recommend choosing a healthy carbohydrate, such as fresh fruit, no-added-sugar granola or whole-meal crackers.
  4. Look after your scalp. If your scalp is dirty or flaky, chances are your hair isn’t as healthy or glossy as it could be. Keep your scalp environment in great shape by shampooing frequently with a shampoo suitable for your texture. For an extra boost, use a daily anti-microbial scalp toner and an exfoliating scalp mask once a week.
  5. Improve your ferritin levels. Ferritin is an iron that helps produce hair cell protein. If these levels are depleted, hair often becomes weaker and unable to grow as long. The best way to improve low ferritin levels is to take a daily supplement containing iron and vitamin C. Red meats, such as steak and liver, are also great dietary sources.

 

 

I have been trying the Tricho Complex which is making my hair look shiny. It seems to be growing faster too.

Diet is crucial for hair health. As Anabel Kingsley notes “The most essential nutrients for hair are protein (what your hair is made of), complex carbohydrates (which provide energy to rapidly growing hair cells) and iron.” It can be hard to get the nutritional requirements during a busy day at the office, so it can be useful to take a nutritional supplement. Tricho Complex contains an exceptional mix of vitamins and minerals which contribute to the maintenance of normal, healthy hair.

Tricho Complex

£45, philipkingsley.co.uk

 

Seven Seas Perfect 7 Review

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perect7forwomenIf you are in your thirties you probably remember Seven Seas from their coder liver oil tablets. Which were probably given to you by your parents. Things have changed however and now Seven Seas Perfect 7 is here. We thought we would try it out.

What they say:

“Seven Sea nutrition experts have identified 7 key needs for women and developed those into Perfect7 Woman.

Perfect7 is a unique blend of marine oils, rich in Omega-3, and key vitamins and minerals.
Perfect7 contains marine oils to help maintain normal heart and brain function, and vitamins and minerals to help contribute to reducing tiredness and fatigue.
One of the external signs of a healthy body is good skin, Perfect7 Woman is designed to provide you with nutrients to help maintain normal skin and nails from the inside.
HOW TO USE
There are two supplements, a vitamin tablet and a fish oil capsule, packaged in purple and silver blister cards. Take one of each every day with a cold drink.”

What we say:

Supplements will have different effects on different people. Although there is some controversy that says taking supplements does not  make much of a difference we liked Perfect 7. This is what our tester said: “My hair looked better and my nails grew faster. I really liked Seven Seas Perfect 7 and I will continue to use it”. So there you go, a stamp of approval. 

 

Available from boots.com and other chemists.

 

 

 

 

CurraNZ Supplement Review | Health

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We are on a major health kick here at Frost and always looking for the next health trend.

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Fitness supplements are always big news, anything that makes the body work a bit better or the skin looking healthier.

So we tried new natural supplement, CurraNZ, which is made from 100% concentrated New Zealand blackcurrant powder, which have been proven to benefit those who regularly exercise. The berries have anti-inflammatory properties as well as promoting circulation and reducing lactic acid build-up, allowing people to train harder for longer. It also reportedly dramatically reduces menopausal flushes.

Taken in capsule form, the supplement is an easy way of ingesting extra goodness without making food taste funky as some other fruit & veg powders do! As a superfood, New Zealand blackcurrants are also incredibly high in antioxidants with 100mg of fresh fruit providing 12,881 ORAC, compared to blueberries 6,341 and green tea 1,500. The product costs £29 for a month’s supply (30 capsules) and is available online at healthcurrancy.co.uk. It is also vegan friendly.

What did we think? First of all, it didn’t taste horrible, which is always good. We tried a month’s supply and by the end our skin was definitely improved, we were slimmer (we did use it when exercising but it seemed to make weight loss happen faster) and we definitely think it helped with lactic acid build up as we took the supplement just before we worked out. By the end we were actually glowing.

We are definitely fans of CurraNZ. We think it certainly has health benefits.

 

 

E’Lifexir Flat Tummy Plus Review | Summer Essentials

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e'lifexir_Flat_Tummy_Plus_Box_how_to_get_a_flat_stomach_Nature's_Dream review

We get sent a lot of stuff to review at Frost but these were a particular favourite because they really work. Take four a day and, hello!, flat tummy. They also leave you feeling healthier and less bloated. You can take two a day but we prefer to take four. They taste great, like mints and are incredibly convenient. Good stuff, highly recommended.

So, you’ve got your bikini, beach bag and towel, and can’t wait for a day in the sun, but bloating is stopping you from feeling bikini ready, so here’s a solution…

E’lifexir Flat Tummy plus® is a revolutionary food supplement that reduces bloating and aids digestion, making it the perfect healthy dietary addition to achieve the ultimate bikini body.

This handy prebiotic contains fructo-oligosaccharides (FOS) which help to multiply the good bacteria in the gut, helping to ease bloatedness. Added peppermint oil gives the supplement its delicious minty flavour, making it a pleasant refreshment when taken twice a day after meals.

E’lifexir Flat Tummy plus® can be used to ease everyday bloating and discomfort, in addition to a dietary aid to achieve personal body and fitness goals. Whether you want to look your best at the beach or just want to feel on top form, pop a pack in your handbag and be ready to face the day.

E’lifexir Flat Tummy plus® costs £9.99 for 30 tablets, and is available in the UK and Ireland from Holland & Barrett nationwide and www.hollandandbarrett.com.or here.

Frost Supplement Special

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Nature’s Plus Ageloss Rejuvabolic Total Body Oxidative Protection

Nature's Plus Ageloss Rejuvabolic Total Body Oxidative Protectionreview

These have high class antioxidant nutrition. They have more than 12,000 Total ORAC from the world’s richest sources of natural antioxidant phytonutrients. Our reviewer had improved skin and really felt they made a difference.

Resveratrol, most commonly found in red grape skin, has been shown to improve eye health, but if you want to receive the benefits of resveratrol without resorting to a few glasses of red, why not try Nature’s Plus AgeLoss Rejuvabolic. Packed with a unique blend of nutrients and antioxidants including grape seed, bilberry and blueberry, each serving provides the body with the trans-resveratrol benefits of 365 glasses of red wine. Now you can enjoy the health benefits of the glass of red without the hangover! Nature’s Plus AgeLoss Rejuvabolic Liquid is available from the Nutri Centre www.nutricentre.com and heath food shops. RRP £37.95

For a Flat Stomach OptiBac Probiotics

optibac probiotics

These really work. We had two writers try them and they really flatten your stomach.

Aids in absorption of minerals/vitamins in food through restoring the balance of bacteria in the digestive tract. Besides eradicating bloating these vitamins and minerals in turn reach the skin and improves overall skin health keeping the skin looking beautiful.

‘For a flat stomach’ is a 7 day course of probiotics which has been clinically trialled, highly researched and will stop bloating. The benefits are immense. From Superdrug

Visioberry

Visioberry

Available in a tablet and syrup form, Visioberry contains a unique blend of natural ingredients that work together to promote good eye health. Vitamin B2 contributes to the protection of cells from oxidative stress whilst Resveratrol acts as a potent anti-oxidant, promoting normal vision and combatting free radicals. Ginko Biloba – known for its powerful anti-oxidant and anti-ageing properties helps to protect against peripheral arterial occlusive diseases and Lutein (only in the tablets) – a carotenoid that has been linked with improving vision – protects against age related macular degeneration. Visioberry is available exclusively in Boots stores nationwide. RRP £20 for 30 capsules and £14 for 200ml liquid.


Liquid Sunshine Vitamin D Liquid Drops

Liquid Sunshine Vitamin D Liquid Drops

Very handy and tastes great. Has a good dose of vitamin D and convenience in equal measures. From Amazon UK

Immune System Biotix

Immune System Biotix

Good probiotics that will help top up your good bacteria, aid your digestive health and support your immune system.

Sharon Morey, Nutritionist from Quest Vitamins says ‘Our numbers of ‘friendly’ bacteria in the gut can be reduced for many reasons, including poor diet, use of antibiotics, and one-off infections such as gastroenteritis. A ‘top-up’ can therefore be helpful to support our immune system as well as our digestive health.’ Immune System Biotix contains 20 billion lactobacilli or good bacteria, an excellent level that is higher than many individual probiotic supplements on the market!

Immune System Biotix is £15.83 (for a month’s supply) available from all good health stores and www.questexcellence.com

E’lifexir Flat Tummy plus

E’lifexir Flat Tummy plus

This handy prebiotic contains fructo-oligosaccharides (FOS), which are soluble fibres naturally found in fruits, vegetables and cereals. The FOS are not absorbed by the body and therefore reach the intestines unchanged. Here they are fermented by the good bacteria in the gut, which then multiply and flourish to help ease bloatedness and a bulging belly. The addition of peppermint oil will also leave breath smelling fresh, allowing you to look, feel and smell great. They are very handy.

E’lifexir Flat Tummy plus® costs £9.99 for a month’s supply, and is available in UK and Ireland from Holland & Barrett nationwide and www.hollandandbarrett.com.

 

 

The Five Key Supplements Every Woman Needs This Season

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The Capsule Collection: The five key supplements everyone woman needs this season.

We enlist the help of Nutritionist Cassandra Barns from www.nutricentre.com to give us the latest on what’s hot in health.

jennifergarner

 

Blue shirt, maxi dress, oversized floppy hat; our classic spring/summer wardrobe never lets us down. But what about our skin, hair, nails and waistlines? What supplement staples do we need to have in our kitchen cabinets this summer? Cassandra has developed the ultimate S/S Capsule Collection to keep us looking and feeling great….

Nowadays there are hundreds of different types of supplements available in health food stores and online, and the choice can be very bewildering. Although some may be designed for specific purposes or health goals, there are a few key supplements that most people could benefit from and that can be helpful to have at home.

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1. The Omega-3

EPA and DHA are two omega-3 fatty acids with specific health benefits that are also great for glossy hair, strong nails and supple skin. In foods, they are found mainly in oily fish and fish livers, with small amounts of DHA found in seaweeds such as nori. However the typical western diet often contains too much omega 6 in relation to omega 3, and we need a ratio of 1:1 or 1:2 for optimal health.

Omega 3 fats can also help burn body fat. How? Omega 3 helps your body respond better to a hormone called Leptin. Leptin tells your brain to suppress your appetite as well as increases your metabolism. Leptin also causes your body to burn fat for energy, however if your body isn’t responding to Leptin correctly then the reverse happens, you’ll be hungrier and you’ll store more fat.

Find standard fish oil supplements too fishy? Check out the new VeryWise range of 6 fruit based Omega 3 shots providing a nutritious and tasty alternative. As well as the general fish oil supplement OmegaWise, there are 5 targeted oils JointWise, CardioWise, MetaboWise, EnergyWise and BrainWise, each of which contains added fruit sterols, vitamins and minerals relevant to that particular health goal.

VeryWise’s new range of Omega 3 oils start from £5.95, available at www.verywisenutrition.co.uk

Other health benefits include:

• Brain health, memory, learning and concentration.

• Eye health. DHA is also concentrated in the retina of the eye and has an essential role in its function.
• Heart health. Fish oils are well-known for their heart health benefits, and numerous studies back this up.

• Pregnancy and the developing child. Because of its role in brain health and development, DHA accumulates in the brain of the foetus in the later stages of pregnancy, and in the new-born baby. Studies link levels of DHA in the mother during pregnancy – and the use of DHA supplements – to benefits for the brain and nervous system in the child after birth11.

• Controlling inflammation and pain. EPA and DHA are thought to have several anti-inflammatory actions, including working against a specific omega-6 fatty acid (arachidonic acid) that can encourage inflammation.

Vegetarian or vegan, or just prefer to avoid fish and fish oils? There is now an excellent Omega 3 supplement derived from marine algae, Vegamega-3, £14.95 from www.nutricentre.com This is the first supplement on the UK market to provide decent amounts of both DHA and EPA from a non-fish source: two capsules contain 310mg and 155mg respectively, an amount comparable to that in many standard fish oil supplements.

capsulecollection

 

2. The Multivitamin and Mineral supplement

A multivitamin supplement is an obvious first choice. This is principally because these products contain multiple nutrients, which can help to fill in the gaps in our diet and may benefit our health in many ways. A high proportion of the UK population is falling short of the government’s RDA of vitamins & minerals. And remember that the RDA levels are just minimum requirements, not optimal amounts. So it’s worth taking a good quality multivitamin to fill those gaps and act as a good ‘insurance policy’.

Want more energy for that Rave workout? A multivitamin can be a good choice for anyone to support energy levels and the immune system, areas where most of us need help from time to time. For normal energy production, we need to take in sufficient levels of several B vitamins, vitamin C, and the minerals iron, iodine, magnesium, calcium, copper and manganese. And for the immune system, we need to get enough of vitamins A, C and D, B6, B12 and folic acid, as well as copper, zinc, iron and selenium.

For a comprehensive, high-strength multivitamin and mineral supplement for adults, try Nature’s Plus ‘Source of Life Gold Gummies’. This food based supplement also contains plentiful antioxidants, as well as enzymes, amino acids and whole food extracts, and is a particularly popular choice for energy support. Source of Life GoldGummies available from all good health stores like Holland & Barrett

3. Co Enzyme Q10

Coenzyme Q10 or Co Q10 is your anti-ageing secret weapon, both inside and out. The antioxidants within Co Q10 can withstand and help reverse skin damage, preserving the collagen and elastin within your skin cells to make you appear younger. Co Q10 is a vitamin-like substance, present in every cell in our body, which is vital for energy production.But although the body makes its own Co Q10, levels have been found to decrease from the age of 20 onwards!

More and more products on the market, particularly skin-care creams, are adding Co Q10 as an ingredient because of these properties. Co Qu10 also supports brain health and helps protect against age-related memory decline as well as quenching free radicals that damage cells and age the skin; a very powerful antioxidant, decreasing the ageing process in our cells, arteries, hearts, gums and brains.

Quest Vitamin’s Ubiquinol Qu10 contains 100mg of CoenzymeQ10 in an innovative new formulation to guarantee efficacy. £18.55 for a month supply from all good health stores and www.questexcellence.com

4. The Probiotic

Probiotics are supplements of ‘friendly bacteria’ such as lactobacillus acidophilus that aim to support the populations of healthy microorganisms in our digestive tract. Probiotics are best known for encouraging good digestion, keeping you regular and helping with problems such as bloating.

Prone to summer sniffles and hayfever? You could benefit from upping your friendly bacteria. One of the most important roles of the good bacteria is its involvement with our immune system. It is thought that as much as 70 to 80% of the body’s immune cells are found in the walls of the digestive tract, and the trillions of bacteria in our gut come into very close contact with these immune cells. They are also thought be necessary for reducing or controlling the response where there is no real threat, as occurs with allergies and autoimmune conditions (where the immune system over-reacts to the wrong things).

Other – perhaps surprising – areas of our health that may benefit from probiotic support include:

• Joint health – through their link to the immune system, the good bacteria may help prevent the autoimmune reactions that can inflame our joints, as well as generally controlling inflammation in the body.
• Oral health – by helping to control the populations of ‘bad’ bacteria that can cause dental caries (tooth decay).
• Maintaining healthy cholesterol levels. Cholesterol is filtered out of the blood by the liver and enters the digestive tract in the bile. Although some of the cholesterol is reabsorbed, some of it is excreted, and it is thought that the healthy gut bacteria have a role in ensuring this happens. A successful clinical trial has been carried out using the probiotic strain lactobacillus plantarumfor helping to lower cholesterol.

• Low mood and anxiety. Many nerve cells (neurons) line the walls of the digestive tract; so many in fact that the gut is sometimes referred to as our ‘second brain’.These nerve cells are directly linked to the brain itself via a nerve called the vagus nerve. This strong connection means how we feel can directly affect our digestion, but the reverse may also be true – the state of our gut could affect how we feel. Clinical trials have found that probiotics may be supportive for low mood, anxietyand ‘psychological distress.

For good quality probiotic supplements, try the new ‘ProVen probiotics’ range. All ProVen supplements are made with the ‘Lab4’ probiotic strains (of lactobacilli and bifidobacteria) that have been extensively tested in UK studies. The range includes different probiotic supplements for adults, children, babies and toddlers, for women during pregnancy, a specific product for travelling abroad (to protect against bacteria and the unbalancing effects of unfamiliar foods), and even versions that combine these probiotics with multivitamins.

Try ProVen’s new Adult Probiotic Plus Total Immune & Energy Support, £8.95 from www.provenprobiotics.co.uk

5. Magnesium

Mineral Magnesium is one of the nutrients whose intake commonly falls low in the UK population, with 40% of females and 36% of males getting less than the EAR (Estimated Average Requirement).

Magnesium has many roles in the body – in fact, it is known to be necessary for over 300 enzyme reactions, including those that generate energy from the food that we eat, and those that produce DNA and RNA for normal cell growth and reproduction. It is also necessary for allowing our muscles to relax, as it blocks the flow of calcium into the muscle cells (a process that causes muscle to contract). About half the magnesium in our body is stored in our bones, and it plays a role in bone strength. It may also play a role in blood sugar regulation.21 Magnesium is also necessary for normal function of the nervous system, and normal psychological function. Because of all these different roles, deficiency in magnesium has been linked to many symptoms and conditions. These include cramping or twitching of the muscles, fatigue, insomnia, lack of appetite, confusion and poor memory.Low levels of magnesium are also associated with conditions such as high blood pressure, osteoporosis and diabetes, migraines, PMS and even depression.

Try Quest’s Synergistic Magnesium, £4.99 from www.questexcellence.com with vitamin B6, which enhances the absorption of the magnesium.

 

How to Quit Sugar in 12 Steps

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get off sugar, no sugar diet, should i give up sugar, is sugar bad for you, the white stuff, is sugar evil,Sugar makes our food tastier, gives us a quick boost of energy, and leaves us feeling great, at least temporarily. But it’s also a highly addictive substance and, when consumed frequently, can have negative effects on our health and well-being, with symptoms ranging from energy dips, a ‘sluggish’ feeling and poor skin, to more severe health problems including obesity, diabetes, premature aging, and many other chronic health conditions. Fat was traditionally blamed for many of these problems, but sugar is now shown to be far more harmful than fat! For this reason, and simply to feel or look healthier, many of us are taking the positive decision to cut out or drastically reduce the amount of sugar in our diets.

We enlist the help of Nutritional Therapist, Cassandra Barns, at nutricentre.com to give us The Ultimate 12 Step Sugar-Free programme.

Portion Control

Cassandra advises, ‘Aim for foods that have a low glycaemic load, as their impact on blood sugar level is minimal and you’ll be less likely to experience blood glucose highs and lows that will have you reaching for the cookie jar. Make sure each meal includes protein, non-starchy vegetables and unrefined carbohydrates. Limit sweet tasting veg (parsnips, potato and carrots) and opt for green veg like broccoli and spinach, ideally making up half your plate. Good protein (lean turkey, eggs, fish, beans) are digested slowly and make you feel fuller for longer, carbs should be wholegrain varieties for the same reason.’’

I must not skip breakfast

According to Cassandra, ‘’If we don’t have breakfast, often by 11 am or midday, we become hungry and crave sugar, as our blood sugar levels drop too low. Try two poached eggs on a slice of wholemeal bread with some rocket leaves or a pot of sugar-free yoghurt with nuts and berries.’’

Quit sugar, not snacks

‘’A healthy snack between meals can help while you’re giving up sugar, as it stops your sugar levels dropping too low, which can cause sweet cravings. Good examples include: two oatcakes topped with a tablespoon of humus or guacamole or cottage cheese and half an avocado. Avoid bananas and grapes and opt for berries as they are naturally low in sugar.’’ Cassandra warns.

Limit alcohol

‘’Alcohol raises blood sugar, but being a liquid, it is even more quickly absorbed into the bloodstream than sugar. Alcohol also contains more calories than sugar: 7 calories per gram versus 4 calories per gram! Alcohol binges are a classic way to set up a cycle of cravings for sugary, stodgy foods the day after. Stick to one small to medium glass of wine with a meal once or twice a week’’, advises Cassandra.

Look after your gut

Cassandra explains ‘’Overgrowth of unhelpful yeasts in the gut, such as candida, can contribute to, or exacerbate sugar cravings. Ironically, eating sugar and high-starch foods makes the candida overgrowth worse, so we become stuck in a catch-22 situation. To help solve this, try taking a high-strength, good quality probiotic supplement such as ProVen’s ‘Adult Probiotic 25 Billion’ £12.95 from www.provenprobiotics.co.uk , loaded with friendly bacteria.’’

Go easy on the tea and coffee

Caffeine is a stimulant that causes our body’s stress hormones such as cortisol and adrenaline to be released, which in turn cause a cycle of energy dips and peaks, and make you more likely to crave sugar later on. Decaffeinated coffee and tea contains other stimulants, so try better options such as naturally caffeine free rooibos tea or grain based coffee alternatives.

Consider natural sugar alternatives

Xylitol is a naturally sweet substance found in many plants. In commercial preparations, it is found in granules and looks and tastes like sugar, although slightly less sweet. Stevia is a substance extracted from the leaf of the stevia plant. It is an intensely sweet substance and very little is needed to give a sweet taste – it has very few calories and minimal impact on blood glucose.

Treat yourself

Three squares of good quality dark chocolate (minimum 70% cocoa): this amount will only contain a relatively small amount of sugar, and there is also evidence that dark chocolate has health benefits or try a small pot of sugar-free plain yoghurt, with a teaspoon of pure cocoa or raw cacao powder

Chromium to control cravings

‘Chromium, this trace mineral has a vital role in supporting normal blood glucose levels, and therefore helping to prevent the dips that cause us to crave sugary foods. Try Quest Vitamin’s ‘Chromium Picolinate’ £4.04 from www.questexcellence.com. Take one tablet a day, preferably with breakfast. This supplement also contains vitamin B3, which works closely together with chromium. Chromium can take a month or longer to have its full effect, so persevere or start taking chromium before attempting to give up sugar.’ Cassandra advises


Exercise!

Cassandra stresses ‘’Moderate exercise helps us to feel energised, less sluggish, and healthier. It can help to control stress levels and also support blood sugar control to avoid dips that will induce cravings.’’

Reduce your stress

‘Stress is one of the primary triggers for sugar cravings, as our body is being prepared for physical action (the ‘fight or flight’ syndrome). So try in any way you can to reduce stress, whether it is by delegating or reducing your workload, taking some gentle exercise, or practising yoga or meditation to help you relax. Reduced stress will often mean better sleep as well, which will mean better energy levels the next day.’ explains Cassandra.

Energising vitamins and minerals

According to Cassandra ‘Most of us can benefit from extra support, to prevent tiredness triggering those pesky sugar cravings. B vitamins, vitamin C and the mineral magnesium are particularly important nutrients that are needed to produce energy from the foods that we eat; and we can struggle to get enough of them, even in a healthy diet.’

All supplements mentioned can be found at nutricentre.com. Want to give up sugar for 2014? Got a question that isn’t covered here? NutriCentre offers a free Nutritional Advice helpline manned by a team of highly qualified nutritionists, like Cassandra, ready to answer any natural health questions you may have. Advice line: 0207 436 5122, open Mon-Sat