In A Nutshell

Rethink Needed On Vitamin D Guidance

Health authorities around the world are being urged to rethink official guidance around vitamin D supplementation following the publication of a groundbreaking study which showed vitamin D2 and D3 do not have the same nutritional value. Current guidance given by a number of government bodies around the world states that the two forms of vitamin D are equivalent and can be used to equal effect.  In this new study, vitamin D levels of 335 South Asian and white European women were assessed over two consecutive winter periods. The women were split into five groups, with each group receiving either a placebo, a juice containing vitamin D2 or D3, or a biscuit with D2 or D3.  Scientists found vitamin D3 was twice as effective in raising levels of the vitamin as D2, with vitamin D levels
in women who received vitamin D3 via juice or a biscuit increasing by 75 per cent and 74 per cent respectively compared to those who were given D2 through the same methods. Those given D2 saw an increase of 33 per cent and 34 per cent over the course of the 12-
week intervention. Those who received the placebo experienced a 25 per cent reduction in vitamin D levels over the same period.

To download the pdf of September’s edition of ‘In A Nutshell’ click on the link below.

September 2017

Focus on Dr Tong – Acupuncture & Chinese Medicine

Traditional Chinese Medicine is built on a foundation of thousands of years of Chinese medical practice that includes various forms of herbal medicine, acupuncture, massage, exercise and dietary therapy.  It’s based on each individual having a certain amount of chi, or energy, and about protecting that chi and keeping the body, mind and soul balanced.

Dr Tong is qualified in both Western and Chinese Medicine. He has worked in a prominent Beijing hospital as a Consultant Neurologist and has been involved in important neurological studies at the Neurological Institute, Queens Square in London.

As Dr Tong enters the room you can’t help but notice the air of calm about him. He is gently spoken and extremely polite, you feel you could tell him anything and he would understand. He explains how looking at a patient helps him assess them, he listens, he examines and he treats.

Acupuncture is one of the treatments Dr Tong uses to restore, promote and maintain good health in his patients. He is quick to explain that there is no pain.  Dr Tong has patients of all ages who he treats for a wide variety of conditions.  Patients come back for many
different things during their life to see Dr Tong.  From emotional disorders to aches and pains, many find Dr Tong knows exactly what to
do to restore their health.  Too many people believe they have to accept aches and pains, but in many cases that is not so at all.  We
are here to help and are very happy to talk to people, without any obligation, to see where we can help improve their wellbeing.

We invite people to pick up the phone, drop us a line, email or call in to see how we can help. Our door is always open.

To download the pdf of August’s edition of ‘In A Nutshell’ click on the link below.

August 2017

Fennel Is A Natural Alternative To HRT

Fennel is nature’s HRT for post-menopausal women. The herb is as effective as the drug for treating all the symptoms of the menopause—and without the side-effects, a new research study has discovered.

It can counter hot flushes, sleeplessness, vaginal dryness and anxiety, and is an effective alternative to HRT (hormone replacement therapy), which has been associated with a wide range of serious side effects, including heart problems and cancer.

Researchers in Tehran discovered the powerful effects of fennel when they gave it to a group of 79 women who were all going through the menopause. They were either given a 100 mg capsule of fennel, which they took twice a day for eight weeks, or a ‘dummy’ capsule. Those who were given the fennel reported a “significant difference” in their menopausal symptoms from four weeks onwards.  The symptoms didn’t return, even two weeks after stopping treatment.

Fennel has phyto-estrogenic properties, which means it includes chemicals that can counter the symptoms of the menopause.  Although it’s been used before the onset of the menopause to lessen symptoms, this is the first time it’s been studied as a way of countering the worst effects of the menopause once it’s started.

To download the pdf of June’s’s edition of ‘In A Nutshell’ click on the link below.

June 2017


Preparing Your Body For Summer

(May 2017)

Summer is not too far away and it’s almost time for shorts and bathing suits.  Time to prepare the body for the effects of the heat and sun.  Three important steps for preparation includes exercise, eating food high in antioxidants, and drinking plenty of water.

The advantage of regular exercises not only includes weight loss, but more important is that consistent exercises results in body fat loss and development of muscle tone.  When you feel fit, you start to hold yourself up, stronger and prouder.  Posture improves and you just look better overall.  For someone who has not been exercising regularly, simple walking can be a great way to get started!

In order for exercise to be effective, you have to do it on a regular basis; at least 3-5 days a week. When just starting out, 3 days a week of 20 minutes per walk may be plenty. As it gets easier, progression to 30 minutes a day, 5 days a week will be more effective.

Although this will only result the loss of a few pounds, the increase in your resting metabolic rate will increase with regular exercise.  The higher your metabolic rate, the more calories you burn when sitting!  Without even changing the way you eat, you’re already working towards some weight loss.

Foods rich in anti-oxidants help protect the skin from the harmful, oxidation effects of the sun and toxic chemicals from the hot air.
They have also been shown to help fight against heart disease, cancer and obesity.  Anti-oxidants will fill you up on fewer total calories because they are high in fibre and bulk.  If a person eats 5-10 servings of fruits and vegetables per day, which is the recommendation of many health organizations, they will feel fuller on fewer net calories by the end of the day.  Plus, you would feel better, your hair, skin and nails would look better, and you would become more regular.

The final important step, is to increase your intake of water. Sixty percent of our body is water.  Studies have shown that a diet adequate in water helps with weight loss, help moisten skin, decreases dryness, can help prevent the development of wrinkles, keeps hands and lips moist and fight heat exhaustion.  A good rule to follow is to drink enough water so that your urine is clear by the afternoon.  Worried about staying up all night going to the bathroom? Then drink most of your water in the first half of the day.  Don’t like water? Then add a slice of lemon or orange to your water.

Now is the time to start getting ready for Summer! It is not too late.

If you start on these steps now, you will be well on your way to feeling great, looking great, and be prepared for a new you.

To download the pdf of May’s edition of ‘In A Nutshell’ click on the link below.

May 2017

Are you considering a Marathon?

(April 2017)

When training for a marathon, most people will decide simply to go out each day and run the same route around the block, and now and again, normally at the weekend, do the route twice.  This is fine for building up a base stamina, and will certainly help a lot of people achieve their aim.

However, if your aim is not only to finish the run, but also to complete in a good time, then a training schedule which includes both speed and endurance training should be undertaken.

Do not over train as this is a high impact activity which can lead to a multitude of injuries, normally shin splints.

It is easy to keep fit without having to run; try rowing, cycling or swimming – anything that increases the heart rate will help keep you fit as long as it’s not stressful.

Positive thinking and a good mental attitude is one of the biggest areas that most people can improve, with little or no physical effort needed.

There is no reason why someone of average to good fitness level should not be able to run a whole marathon.  Prepare both your body and mind and you will finish.

To download April’s Newsletter click on the link below.

April 2017