Mood – Trish Tucker May

The Best Anti-Inflammatory Foods

Written by trish on October 19, 2022. Posted in anti-inflammatory, Blog, inflammation, Joint pain, Mood, Sleep problems, Tips, Weight.

Inflammation is your body’s way of protecting you from harmful stimuli or potential injury. Inflammation can appear in many forms, including pain, heat, swelling, redness, and a slowing down or complete halt of an organ’s function.

Inflammation also shows up as

💪 Weight gain

💪 Joint pain

💪 Insomnia

💪 Heart Burn

💪 Reflux

💪 Irritability

💪 Tiredness

Inflammation may be either acute or chronic. Acute inflammation is the initial protective response of your body tissues and is most likely to be transient. Chronic inflammation, on the other hand, is prolonged and can become severe.

Inflammation may be caused due to an imbalance of the healthy bacteria in your body. It can also happen as a result of food allergies, toxic environment, stress, and bad diet.

Your diet plays a huge role in decreasing or increasing inflammation in your body. If you consume sugary foods, processed foods, or if you are regularly dehydrated, your body is more prone to inflammation while trying to heal itself.

Foods to avoid if you struggle with inflammation:

↓ Alcohol

↓ Refined sugar

↓ processed wheat

↓ Too much dairy

Here are some foods that may help reduce the chances of inflammation or relieve any existing symptoms.

1.Oats:

You can use oats by making a bowl of oatmeal or a jar of overnight oats and top with fruit. Oats help your body fight inflammation and may help reduce any current inflammation that your body is dealing with.

2.Blueberries:

Blueberries can significantly reduce inflammation if consumed on a daily basis. Blueberries are rich in flavonoids, polyphenol, resveratrol and Vitamin C, all of which are well known for reducing inflammation. Blueberries consist of anti-oxidants which can easily turn off and block all forms of body inflammations.

3.Ginger:

Ginger is used in a variety of organic medicines because of its anti-disease, anti-bacterial and anti-inflammatory properties. You can add it as a spice in your foods, drink ginger juice, or blend it with honey and drink as a health shot. The most pleasant way to consume ginger, however, is a daily cup of hot ginger tea.

4. Dark Chocolate:

Dark chocolate is one of the healthier varieties of chocolate. You can add some to your oats or combine it with fresh fruit to help reduce inflammation.

5. Turmeric:

Turmeric is also widely used in organic and all natural medicines. You can add to food as a spice or stir in a pinch to your milk or smoothie. Turmeric helps slow the production of the two most inflammatory enzymes, 5-LOX and COX-2.

There are a variety of foods you can add to your diet to help reduce or avoid inflammation. These are a few of the easiest and most accessible. If you are experiencing severe, chronic inflammation, however, be sure to get in touch. I have an 8-week programme designed to reduce inflammation, heal your gut and balance your hormones. Click here to find out more.

Best Foods to boost libido

Written by trish on August 5, 2022. Posted in Blog, Health, Hormones, Menopause, Mood, perimenopause, Sex Drive, Sexual Health, Women's Health.

Ladies, we need all the help we can get when hormones are fluctuating in the perimenopause and menopause.

Your sex drive, or libido, is greatly influenced by biological and physical factors. What you put into your body can have a direct impact on how you feel and how your body reacts to physical stimulation.

Different foods stimulate different hormones and chemicals in your body and stimulating the right ones can help improve your libido.

Here are some foods that can help improve your performance and increase your sex drive.

1.Strawberries are rich in Vitamin C and a host of antioxidants, both of which have been linked to higher sperm count in men.

2.Avocados are good for your health in general, but especially for your heart health and blood circulation. They are packed with vitamins E and B6, potassium, and monounsaturated fats, which are all important for a strong, healthy heart.

3.Almonds contain selenium, zinc, and vitamin E. These minerals and vitamins have been shown to improve sexual health and performance. Zinc is helpful in producing testosterone, while vitamin E is good for heart health and selenium is helpful with fertility issues. The omega-3 fatty acids in almonds may also improve sex drive.

4.Sweet potatoes are rich in potassium, beta-carotene, and vitamin. Potassium helps with high blood pressure, which has an impact on erectile function. The beta-carotene provides vitamin A, which may be helpful in cases of infertility.

5.Pesto is great for peak performance because of its high levels of zinc. Women with higher levels of zinc are found to have better sex drive, and the pine nuts in pesto are an excellent source for this.

6.Watermelon is a great libido booster. It contains more lycopene than tomatoes and is comparable to Viagra in its ability to relax muscles and increase blood circulation to certain areas of your body.

7.Pomegranate is good for virility. Pomegranate has a positive effect on erectile dysfunction and has antioxidants that are linked to improved blood flow.

8.Coffee contains a particular stimulant that promotes a good mood, especially women.

9.Chocolate increases both serotonin and dopamine levels, leading to a happier, more relaxed, and less stressed state of mind. It is a great mood booster and has been shown in studies to heighten feelings of arousal and sexual passion.

10.Celery contains steroids called androsterone and androstenol. When consumed, these chemicals travel through our sweat glands and work to attract the opposite sex. It also has arginine, which helps expand blood vessels in the same way Viagra does.

If you would like to learn more about our Time To Nourish packages for the perimenopause and menopause email trish@trishtuckermay.com

Love Trish

How to support your adrenals

Written by trish on April 5, 2022. Posted in adrenal glands, Anxiety, Blog, Blood Sugar, Concentration, Fatigue, Hormones, Libido, Mood, Stress, Tips.

What are adrenal glands and where are they located?

Your adrenal glands play a very important role in maintaining your health. They are incredibly small, about the size and weight of a coin. They are located above your kidneys, just below the muscle tissue of your lower back.

What do adrenal glands do?

Our adrenal glands are responsible for many things that assist in regulating our body and hormones, including thyroid and reproductive hormones. They are also responsible for managing stress, the amount of inflammation in our body, our immune system, our blood sugar levels and the electrolytes in our blood. They influence all the physiological functions processes of the body and help stave off physical fatigue.

Signs your adrenal health needs support

When there is something wrong with our body, it will start to signal us that something needs to be addressed. Here is how your adrenal glands will signal you that something is wrong.

Your blood sugar level will either drop or spike suddenly.
Your hormones will be all over the place. One moment you are happy and the other moment you will find yourself crying over something that does not even bother you that much.
You get sick more often because your immune system will not function properly without healthy adrenal glands.
You will be stressed and it will be hard for you to manage your stress levels.
Your sex drive will decrease.
It will be hard for you to complete your daily tasks because those tasks will require a lot more effort than usual.
You will find it hard to keep yourself awake even if you know that you need to sacrifice sleep for a very important task.
You will constantly crave food, mostly salty and savory foods, and it will be hard you satisfy your cravings. You will find yourself craving them more even if you have just eaten something.
Your body will take longer to heal properly.
You will fail to find happiness or excitement in tasks and hobbies that you enjoyed before.
You may find yourself skipping meals.

How to improve your adrenal health

If you suspect your adrenal glands may need some care and attention, try some of the following tips.

Get your sleep schedule in sync:

Make sure that you get quality sleep for 9 to 10 hours. Sleep and wake up at the same times to get your body in a rhythm. It needs to follow a routine to start to heal.

Daily exercise:

Set aside at least 30 minutes a day for exercise, no matter how busy or tired you may be.

Add these to your diet:

To improve your adrenal health, add proteins, healthy carbs, zinc, calcium, and vitamins (especially C and D) to your diet. Also increase foods like coconuts, avocados, olives, chia seeds, bone broth, nuts, vegetables and fish, but make sure you do all of this in moderation.

If you would like to learn more about my tests to measure adrenal health please get in touch.

How to Eat For a Healthy Thyroid

Written by trish on January 11, 2022. Posted in Blog, Cold extremities, Energy, Fatigue, Hair loss, Health, Hormones, Mood, Tips, Weight, Women's Health.

The health of your thyroid depends heavily on what you eat and put in your body. Your thyroid plays a big role in the following daily functions

Your metabolism and your weight.
Your hair growth.
Your energy levels.
Controlling other hormones like insulin, cortisol and your sex hormones
Your mood.
Your ability to concentrate and remain focused.
Your body temperature.
Your heart rate.
Your menstrual cycle.

To keep your thyroid happy and healthy, your body needs appropriate amounts of iodine, zinc and selenium. To ensure the health of your thyroid, try incorporating the following foods in your diet for better iodine, zinc and selenium levels.

Yogurt: Yogurt is an excellent source of iodine. Plain and Greek yogurts are your best options.
Berries: Berries like blueberries, strawberries, and raspberries are packed with iodine, selenium, and vitamin D. These berries also contain a variety of other nutrients and are very high in antioxidants, which are critical for the health of your thyroid. Goji berries and cranberries contain the highest number of antioxidants. You can eat these berries raw, or you can use them in smoothies or in an acai bowl. You can use them to top yogurt or oatmeal.
Fish: Fish is another great source of iodine. Lack of nutrients is one of the primary reasons why thyroid health deters, and fish contain all the necessary nutrients to maintain the health of your thyroid. One 3-ounce serving of cod contains around 99 milligrams of iodine. If you do not like fish then you can opt for cod liver oil supplements.
Chicken: Zinc is also necessary for thyroid health, and chicken is a perfect solution to fill that need. Three ounces of chicken contains 2.4 milligrams of zinc.
Beef: Organic grass-fed beef is also high in zinc. A 3-ounce serving of roasted beef provides seven milligrams of zinc and a 3-ounce beef patty contains three milligrams of zinc. Make sure you choose very lean, organic beef.
Brazil Nuts: Brazil nuts are incredible little powerhouses for selenium. Daily consumption of moderate serving amounts can help produce glutathione, which helps fight against and decrease thyroid antibodies.
Eggs: Eggs are another simple, one-stop shop for your thyroid health. A large egg consists of 20% of selenium and 16% of iodine. Eggs are extremely versatile and easy to prepare. Hard boil or scramble them, but make sure you include the yolk; that is the part the provides the most selenium.
Nuts: To protect and maintain the health of your thyroid, try adding a variety of nuts to your diet. Hazelnuts and macadamia nuts provided the highest amount of selenium. You can eat them raw, snack on them, or add them to salads, yogurt, oatmeal, or other meals.

If you would like to learn more about thyroid and blood panel tests book a call here https://p.bttr.to/2MZVUKN

I can arrange private tests with a nurse visit for the blood draw. This is especially beneficial at the moment with such long wait times at the NHS, plus private tests are far more thorough.

Yours in health and wellness,

Trish

6 ways to know if your hormones are out of whack

Written by trish on November 30, 2021. Posted in Blog, Eat Clean, Fatigue, Hormones, Mood, Sleep, Tips, Uncategorized, Weight, Women's Health.

If you regularly feel like something is just not right with your body, that you are just not yourself, you may be suffering from a hormone imbalance. Here are a few signs and symptoms to help you determine if your hormones may be out of whack:

You feel tired all the time.

Consistent fatigue may be the cause of an imbalance in our stress hormones that are produced when your body releases cortisol. Your body tends to release excessive cortisol in response to a bad or unhealthy diet, especially one with excessive daily consumption of sugar. This fatigue may even make you feel a little depressed and lethargic and cause brain fog or brain fatigue, a temporary condition in which your brain is simply exhausted and cannot perform the simplest task.

You are unable to lose weight.

The stress hormone cortisol not only makes you feel tired but can also hinder your body’s ability to maintain or lose weight. Your hormones control your metabolism. An imbalance in your hormones can result in a slowed or inefficient metabolism. Furthermore, hormonal imbalances promote fat storage that can lead to weight gain.

You suffer from insatiable cravings.

An increase in cortisol can cause you to have crazy and insatiable cravings for sugary foods. You may feel ravenous and get abnormally cranky if you are unable to satisfy those cravings.

You feel as if you are on an emotional roller coaster.

When your hormones are out of whack, you may feel as if you are on an emotional roller coaster. One minute you are happy and having the time of your life and in the next, you may feel incredibly depressed. Hormonal imbalances can cause you to experience extreme, inexplicable highs and lows in your emotions.

You have digestive problems.

Hormonal imbalances can also contribute to digestive problems like abdominal spasms, diarrhoea, constipation, bloating, excessive flatulence and burping, nausea and discomfort.

You sweat excessively.

Your hormones can cause you to sweat excessively when they are out of whack. This is due to a swing of hypothyroidism and hyperthyroidism, which are caused by hormonal imbalances in your body.

What to do if you are struggling with these symptoms?

The key to supporting your hormones is to focus on these key areas:

Nourish – eating unprocessed wholefoods and avoiding too much sugar, alcohol and stimulants will help to reduce stress and calm your hormones
Cleanse – think about all parts f your life. What you eat, absorb through your skin in personal care products and inhale in your environment.
Restore balance by resting and getting excellent quality sleep
Realign your body and mind with gentle exercise. Strengthening and stretching daily can help you digest better and bring harmony to the hormones.

If you would like to get your hormones tested book a call here and be sure to check out the programs on my website

The best foods to support your thyroid

Written by trish on October 19, 2021. Posted in Blog, Brain Fog, Cold extremities, Constipation, Depression, Energy, Fatigue, Hair loss, Health, Libido, Memory, Mental Alertness, Mood, Stamina, Vitamins, Weight.

If you are struggling with weight gain, poor memory, low libido, feeling tired all the time and brain fog it may well be due to your thyroid.

Your thyroid helps regulate metabolism, hair growth, body temperature and digestion. Your body contains a TSH (Thyroid Stimulating Hormone) The TSH comes from your brain and goes to your thyroid glands, signalling them to produce T4, your inactive thyroid hormone. The T4 travels within your tissues and your bloodstream until it gets converted into T3, which is your active thyroid hormone. T3 gets into your cells to reach your nuclear receptor to increase your metabolism.

Thyroid is a butterfly-shaped gland present in our neck which plays a huge role in the proper functioning of the body. It releases T4 (thyroxine) and T3 hormones which helps in maintaining heart rate, breathing, digestion and body temperature in the optimal range. Improper functioning of the thyroid can affect you in a number of ways.

The vitamins that are found to be most deficient among clients who suffer from any thyroid disorder, are vitamins B12, D, A, B2, and C, and the most important of these is vitamin D. Its anti-inflammatory properties help the flexibility of the immune system and are critical in helping insulin resistance. Vitamin A is essential for eyesight but also is important in the production of TSH and the conversion from T4 to T3. Vitamin A is very important for the entire metabolic process. Deficiencies in vitamin B suppresses the functioning of your thyroid.

Eating a diet that includes foods rich in calcium and vitamin D supports the thyroid and your liver.

Foods that can help include saffron, bananas, baked fish, seaweed and fresh seafood.

Around 1,000 mg of calcium a day will reduce risk of brittle bones. The best way to eat 1,000 mg calcium is by consuming seaweed and leafy greens. It is a common misunderstanding that dairy is a rich source of calcium. Many of us are allergic or prefer not to consume too much dairy because of the increase in mucus. Eating more white beans, salmon, dried figs, bok choy, black eyed peas, tofu, oatmeal and fresh pressed fruit juices are all good ways to increase calcium in your diet.

Other foods high in calcium include spirulina, barley grass, kombu, kelp, sardines, almonds, parsley, brazil nuts, kale, sunflower seeds and quinoa. Magnesium rich foods are also necessary to help absorb calcium into your bones. Foods that are an excellent source of magnesium include dried seaweeds, soy, mung, black and lima beans, whole grains like buckwheat, corn, millet, barley, rye and rice, almonds, cashews, sesame seeds, spirulina and wheatgrass. Osteoporosis can be serious, so introduce calcium rich foods well before perimenopause.

So how do you know how your thyroid is performing?

If you are struggling with FATIGUE, DEPRESSION, LOW LIBIDO, POOR MEMORY or BRAIN FOG, WEIGHT GAIN or INABILITY TO LOSE WEIGHT, CONSTIPATION, HAIR LOSS or THINNING HAIR or EYEBROWS, COLD EXTREMITIES, and LOW STAMINA are common signs and symptoms of inadequate thyroid function.

Thyroid hormone supports serotonin function, and serotonin contributes to the release of pituitary TSH. Thus, low serotonin can be a compounding factor in hypothyroidism. High levels of GABA may have an inhibitory effect on thyroid function. Excess cortisol negatively effects thyroid homeostasis in at least four different ways.

With relation to the sex hormones, estrogen elevates thyroid binding globulin, which decreases the amount of free thyroid hormone available – thus inhibiting overall thyroid function.

Progesterone and testosterone are associated with improving thyroid function.

You may benefit from a sex hormone evaluation and possibly body identical hormone replacement to optimize thyroid function.

A comprehensive thyroid panel is suggested for all of my clients struggling with these symptoms.

Get in touch if you want to test. Functional medicine tests are a thorough way to get to the root cause of your symptoms.

KEY NUTRIENTS

Multi with B’s, iodine, selenium and zinc (& possibly iron if needed)
Vitamin C – 500mg – 3000mg per day (split dose)
Vitamin D
Magnesium – 200 – 400mg per day

If you would like me to review your current supplement regime, please get in touch. Book a call here

Link to podcast here

How To Maintain Gut Health In Self-Isolation

Written by trish on June 22, 2021. Posted in adrenal glands, Eat Clean, Gut Health, Health, Immune System, Mood, Wellbeing.

Staying indoors for a week can be stressful. More importantly, it also transforms your routine. Unfortunately, these factors can affect your gut health. Indeed, we all know how important it is for a healthy gut to stick to healthy habits and manage stress levels. So, here are some helpful tips to help you go through a week at home without putting your gut health at risk.

The NHS track and trace app plays a significant role in reducing risks of contagions and tracking the virus spread. As such, when you receive a warning to self-isolate because you’ve been in contact with someone who’s tested positive for COVID-19, you know what to do.

Depending on your level of exposure, the app may recommend different self-isolation approaches. However, for most people, the app suggests one week at home. The track and trace team will also get in touch with individuals in self-isolation to check their location at any time during the week.

Check items in your online grocery shopping

When you can’t buy your grocery directly from the shop, you will need to arrange for delivery. Thankfully, plenty of websites let you pass an online grocery order, including Ubereats. In other words, you won’t find it too challenging to get the food you need delivered to your home. You may not be able to find your usual products in your online shopping list. But, you can find safe alternatives for your gut.

Understanding how to read food labels (they are part of the information you get online) can be a game-changer. Once you understand the composition and ingredients in each product, you can make smart choices that support intestinal transit. You can use a simple list of nutrients to avoid and those to focus on to guide your shopping. Additionally, it’s important to use food labels for guidance rather than marketing messages. However pretty the packaging might look, don’t trust the claims it makes unless you can verify them through the list of ingredients.

Make sure you don’t miss out on prescriptions

Do you have any medications you trust to support your gut health when you can’t follow the routine? Now is the perfect time to order these from a safe and practical platform such as Simple Online Pharmacy. You want to be prepared to make sure you can handle stress and change of habits seamlessly. Your gut is highly sensitive to sudden variations in the routine, so it’s best to take precautions.

Additionally, missing out on other prescribed medications when you can’t go to the pharmacy yourself or visit a doctor can be a source of anxiety. Be kind to your gut; avoiding unnecessary stress will help your gut ease into this new situation. The online pharmacy platform is designed especially for these situations when you can’t physically get hold of your medications. An online order that’s checked and approved by a medical expert can save you time and hassles.

Create a water schedule

Not drinking enough water can dramatically affect your gut health. Indeed, drinking plenty of water has a beneficial effect on your gut flora balance. But when your routine has been disrupted, it’s tricky to stick to healthy habits. The truth is that you might find yourself accidentally forgetting to drink. So, if you are worried about staying hydrated at home, you may want to create a drinking schedule. You can find plenty of apps that can remind you via a notification to drink regularly. You can also set up frequent alarms throughout the day, which would effectively replace the app notifications. You can also make things easier without a digital assistant by investing in a time-marked water bottle. Time-marked bottles can be kept on the desk or in your bag, ensuring you drink regularly and enough throughout the day.

Make time for at-home workouts

Gut health is a complex topic. Introducing gut-helping workouts at home will help support your digestive health during this week at home (and hopefully later). All you need is a laptop and a yoga mat, and you’re ready to boost your gut health with targeted workouts. Joe Wicks has got some fantastic abs exercises that can encourage bowel movements and improve digestive health. These are great if you are struggling with constipation issues. You can also refer to yogi Adriene Mishler who has a helpful yoga for gut health workout that is both gentle and therapeutic.

Keeping your gut in tip-top condition when you are self-isolating at home may be challenging at first, But there is plenty you do to support hydration, a healthy diet, medicated assistance, and natural digestive health. More importantly, staying calm and not feeling pressured will help handle the sudden change of routine peacefully.

5 Natural Supplements To Help You Relax

Written by trish on May 14, 2021. Posted in adrenal glands, Gut Health, Herbal Teas, Hormones, Menopause, Mood, Stress, Vitamins, Wellbeing, Women's Health.

According to the Mental Health Foundation, ‘74% of UK women have felt so stressed at some point over the last year they felt overwhelmed or unable to cope.’ Stress symptoms can severely affect our relationships, work life, and our health. To ease the strain, it’s important to find ways to relax especially during perimenopause and beyond. Stress will have a significant impact on gut health and your hormones.

The natural world provides us with many plants that are perfect for relaxation. For some ideas to inspire you, consider these herbal remedies. When introducing a new supplement to your diet always follow the stated dose.

1 . Bacopa monnieri

Bacopa monnieri, sometimes called Brahmi, is one of the principle herbal remedies of Ayurvedic medicine. According to Research from HVMN, ‘In patients with anxiety, Bacopa monnieri had an anxiolytic effect, simply meaning an anti-anxiety effect.’ Taking a Bacopa supplement has many relaxing benefits including reducing the stress hormone, and regulating serotonin.

Rhodiola

Rhodiola is a plant that grows across the mountain regions of Asia and Europe. The roots of the herb work as adaptogens, these support the body to adapt to situations of stress. For centuries people have used the herb to treat depression, fatigue and anxiety, particularly in Scandinavia. It is an excellent herb to reduce cortisol and support unwanted menopause symptoms.

One rhodiola study examined the effects of the herb on women who were suffering from long-term stress. The study participants took a rhodiola supplement over a course of four weeks. The results found, ‘significant improvements in symptoms of stress, such as fatigue, exhaustion and anxiety.’

Passionflower

Passionflower is a purple plant which comes from the Passiflora family. Studies have suggested that the herb can ease the effects of stress, anxiety and insomnia. Consuming the supplement seems to raise GABA levels in the brain, which is responsible for the relaxing effect. One passionflower study discovered that, ‘passionflower decreased anxiety and improved memory in rats.’ Passionflower can be purchased in capsule form, or you could try passionflower herbal tea.

Hemp

Hemp is a type of Cannabis Sativa plant which has a THC content of 0.3 (or less). Hemp plants are often used to make CBD oil. Due to the low THC content, CBD is not psychoactive. When you consume CBD oil you’ll experience a calming effect. Many women use CBD to sleep better, or to handle anxiety symptoms in menopause. Several studies have praised CBD as a useful supplement for stress, insomnia and anxiety. For an excellent range of CBD products, take a look at Bloom Farms Wellness.

Siberian Ginseng

Siberian Ginseng is extracted using the roots of the Eleutherococcus senticosus herb. It’s an adaptogen which can help the body to relax and combat stress. There are several other health benefits associated with the plant. It’s associated with reduced fatigue and increased energy. Evidence also suggests that the plant can improve cognitive function and boost your immune system.

The above supplements can be purchased via my website and in health food shops, and some pharmacies. With so many amazing herbal supplements, you should find something that works for you. If you take medication you should discuss any new supplements with a doctor.

If you are struggling with addiction to drugs and alcohol please consider getting in touch with https://www.okrehab.org Are partnered with over 140 clinics of this nature across the UK and abroad to help individuals break free from the shackles of addiction and find a treatment that’s ideally suited to their needs. They offer a variety of ways to assist you or your loved one in seeking out effective addiction treatment:

An over-the-phone assessment to determine if you require addiction treatment
Access to over 140+ clinics across the UK and abroad
Advice relating to outpatient, residential and home detox services
Access to detox clinics regulated by the Care Quality Commission (CQC)
Fast access to emergency detox treatment, is appropriate
Access to professional interventionists across the UK
Advice by staff members who are themselves in recovery
Information on both private and statutory funded addiction treatment providers

If you would like me to review your supplements and recommend something suitable please book a free discovery call here https://p.bttr.to/2MZVUKN

I have a great understanding of the journey to recovery and I welcome your call.

How to reduce sugar and feel fantastic

Written by trish on May 11, 2021. Posted in Blood Sugar, Energy, Hormones, Mental Alertness, Mood, Weight Loss, Women's Health.

Sugar is nothing but empty calories, the calories that only make you gain weight and do not provide you with any benefits because they do not contain any nutrients. Cutting out sugar can be very hard, especially when you have a sweet tooth.

Here are my top tips to help you stop eating sugar.

Start slow and take baby steps:

If you try to cut out all sugar from your diet at once, you will fail, because those cravings will come back with a vengeance. It will feel more like a punishment than an accomplishment. Instead of completely cutting out all sugar from your diet at one time, start controlling the amount of sugar you DO consume. For instance, if you take three teaspoons of sugar in your tea or coffee, try cutting back to two for one week, then down to one. For that sweet tooth, start by just cutting out chocolate and sweets before you abandon everything like baked desserts, or just save it for special occasions.

Use sugar alternatives:

Instead of using sugar when you do want it, replace it with honey, agave nectar, or sugar alternatives like stevia.

Challenge yourself:

Some people like to challenge themselves and love the feeling of accomplishment when they fulfil that challenge. If that, is you, try to challenge yourself to not to eat sugar for a week (or for a day, if you have a serious addiction) Gradually extend your time and celebrate each milestone.

Try sugar-free gum:

When sweet cravings strike, grab a piece of sugar-free gum. This will keep you occupied and satisfy the need to chew on something. I am not a big fan of gum, but it can work well for some people.

Choose fruits over desserts:

Fruits are a sweet and a healthy alternative to desserts. If you feel like having cake or a favourite dessert, then grab some blueberries or another sweet fruit. The natural sugars in the fruit will help curb those cravings.

Know the benefits of quitting sugar:

There are so many benefits of cutting sugar that if you educate yourself on them or experience the negative side effects first-hand, you will cringe at just the thought of consuming sugar. When you cut out sugar, your cardiac health improves, your skin begins to glow, and your acne starts clearing up. Furthermore, cutting out sugar will boost your mood and you will stop feeling cranky, moody or tired all the time. Your memory will improve, and you may be able to lose the extra weight you always wanted to shed. You will balance your hormones and reduce the cortisol if you can manage your blood sugar levels.

Add fennel seeds to your diet:

If you just can’t shake off your sugar addiction, try adding fennel seeds to your diet. You can either add them while cooking or you can chew them raw. Fennel seeds do not contain any sugar or empty calories, but they have a naturally sweet taste.

Don’t start your day sweet:

According to a study by Brown, if you start your day by eating something sweet then you will crave sugar all day long. So, instead of having something sweet, have a savoury breakfast. Don’t even use the sugar alternatives in your breakfast. Make sure you have plenty of fat and protein at each meal to help you combat cravings and feel fuller for longer.

Use essential oils to help reduce cravings. My favourite are grapefruit or fennel, one drop under the tongue or one drop in water will help your metabolism and reduce cravings. I only recommend the best oils from DoTERRA. If you would like to order, get in touch.

Sugar is an addiction, and it takes time, consistency, and determination to abandon it completely. Start small and take little steps toward removing it from your diet.

If you would like to learn more about my 8-week TIME TO NOURISH gut healing hormone balancing program, click here www.trishtuckermay.com

The program is designed to get you moving from sluggish, tired, bloated and accidentally overweight to feeling fantastic and full of energy.

If you would like me to help you get to the root cause of your problems let’s have a chat about the state-of-the-art testing, I provide so I can work out exactly what your body needs in terms of diet, lifestyle and supplements to rebalance itself.

Yours in health and wellness,

Trish Tucker May