Neuropathy No More - Blue Heron Health News

Neuropathy No More

By: Jodi Knapp

2 BlueHeronHealthNews.com

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Table of Contents

INTRODUCTION ......................................................................................................................... 5

NERVOUS SYSTEM 101 ............................................................................................................. 7

Central and Peripheral Nervous Systems .................................................................................................. 7

Somatic and Autonomic Nervous Systems ............................................................................................... 7

How Do Nerves Communicate? ............................................................................................................... 8

How Pain Happens.................................................................................................................................. 10

How the brain interprets pain 11 Pain is about more than physical stimulus 11 Acute pain and chronic pain: What’s the difference? 11

HOW AND WHY DOES NEUROPATHY DEVELOP? ........................................................ 13

Types of Neuropathy .............................................................................................................................. 13

Symptoms of Neuropathy ....................................................................................................................... 13

Causes of Neuropathy ............................................................................................................................. 14

Diabetes 14 Vitamin deficiencies 15 Autoimmune neuropathy 17 Chemicals and toxins 17 Other causes of neuropathy 20

What Happens if Neuropathy Isn’t Treated? .......................................................................................... 20

Diagnosing Neuropathy .......................................................................................................................... 21

Common Neuropathy Treatments and Their Shortfalls .......................................................................... 22

HEALING YOUR NERVES ...................................................................................................... 25

1 - Nerve-Friendly Diet ........................................................................................................................... 25

The problem with high blood sugar 25 Blood sugar and neuropathy 26 Combining macronutrients for optimal blood sugar balance 27 Putting changes into practice 40 High sugar diet vs high fiber diet 40

2 - Nerve-Friendly Nutrients ................................................................................................................... 41

Vitamin D 41 B-Vitamins 42 Alpha lipoic acid 46 Acetyl-L-carnitine 47 N-Acetyl cysteine 47

3 - Anti-Inflammatory Nutrients ............................................................................................................. 47

Curcumin 48 Omega-3 48 Cordyceps 49 Lion’s mane 50


4 - Moving for Your Nerves .................................................................................................................... 51

Strengthening exercises 52 Aerobic exercises 54 Stretches 54

5 - Thinking for Your Nerves .................................................................................................................. 55

Mindfulness and relaxation meditations 56 Stress and your nerves 57 Strategies to relax your nerves 57 Self-acceptance strategies 58 Gratitude strategies 59 Other mindset-boosting tips 60

YOUR 4-PART NEUROPATHY-BEATING BLUEPRINT: DAILY HABITS TO

SUPPORT YOUR NERVES ....................................................................................................... 61

OVER TO YOU! .......................................................................................................................... 63

APPENDIX 1: NERVE-FRIENDLY RECIPES ....................................................................... 64

High-Protein Crunchy Nutty Granola ..................................................................................................... 64

Hunger-Busting Energy balls .................................................................................................................. 65

High-Fiber Chia Pudding Pots (Various Flavors) ................................................................................... 65

High-Fiber High-Protein Oat Cookies .................................................................................................... 66

Scrambled Tofu ....................................................................................................................................... 67

The Original Protein Dip: Hummus ........................................................................................................ 67

Creamy No-Carb Zucchini Pasta ............................................................................................................. 69

Tofu Stir-fry with High-Protein Buckwheat Noodles ............................................................................. 70

Spicy Peanut Stew ................................................................................................................................... 70

Veggie Lasagna with Creamy Béchamel Sauce ...................................................................................... 71

Zesty Greens and Avocado Salad ............................................................................................................ 73

High-Protein High-Fiber Pizza ................................................................................................................ 73

Protein-Packed Bean Burgers with Sweet Potato Fries ........................................................................... 74

Coconut Mousse ...................................................................................................................................... 75

High-Protein Chocolate Mousse ............................................................................................................. 76

Breakfast Smoothies ................................................................................................................................ 76

APPENDIX 2: CLEAN 15 AND DIRTY DOZEN .................................................................... 78

REFERENCES ............................................................................................................................ 79


Introduction

A neuropathy diagnosis can be devastating. My mission with this book is to offer hope.

Whether nerve damage is the result of high blood sugar, inflammation, or nutritional

deficiencies, the consequences are the same: nerves are less able to pass messages to the brain

and to each other, they lose their ability to feel and move. It isn’t long before quality of life

plummets.

Yes, neuropathy can feel like the bell sounding for last orders. Especially because we believe

that nerves cannot heal or regenerate. Modern science knows differently now. We know that

nerves can adapt, grow, and repair. We know that nerve damage is preventable and reversible.

So neuropathy needn’t be the end of your life, it could be the beginning. The strategies you’ll

find in this book are holistic - meaning they address diet, lifestyle, and mindset. You will

discover tips and tools to improve your health, fitness, and mood, prevent the progression of

neuropathy, and even reverse nerve damage.

I’ve seen first-hand how quickly healing can take place with the right approach. One evening last

year, my uncle’s face suddenly collapsed on one side. We initially thought this was a stroke, but

it was diagnosed as Bell’s Palsy - a type of neuropathy caused by inflammation of the facial

nerves. The only available treatment was steroids, but I knew from doing some research that they

have limited effectiveness. So we followed an alternative protocol instead, centered around

reducing inflammation, balancing blood sugar, and minimizing stress. Within two weeks, Uncle

Fred had regained some facial movement, and within three weeks he had made a full recovery.

The reason I say neuropathy can be the beginning of your life instead of the end, is that you can

choose to see the signs your body is sending you as an opportunity to learn about your health and

motivate positive change. We know that our modern diets and sedentary lifestyles have a lot to

answer for. When it comes to neuropathy, the main issues are high blood sugar, excess weight,

exposure to chemicals, vitamin deficiencies, and chronic inflammation - all of these are lifestyle-

related. And all can be addressed with simple lifestyle changes. Fred had always been skeptical

of what he called “new-age” approaches - he ate a standard American diet, strong in his belief

that if it was that bad for us, they simply wouldn’t sell it. It wasn’t until he got Bell’s Palsy that

he became willing to try something different.

Whether you’ve been diagnosed with neuropathy, or are worried about it developing from

diabetes or chemotherapy, the strategies you’ll learn in this book will support you to make

lifestyle choices that support your nerves.

In this e-book, you’ll discover:

How your central, peripheral and autonomic nervous systems work

How nerves communicate with each other and other parts of your body

The different types of neuropathy

Why neuropathy develops


The standard treatments and why they fall short

How to transform your diet to balance blood sugar

Tips to reduce chronic inflammation

The most nutrient-dense carbohydrates, proteins and fats

The best nutrients and supplements for healthy nerves

How daily movement protects and repairs nerves

The transformative power of the mind

Simple daily habits to help prevent nerve damage and support a healthy nervous system

The last thing I want to say: there IS hope. The body is a complex organism that is constantly

trying to find balance. It is always listening and adapting to the foods, thoughts, and activities

you choose. You can choose to give your body everything it needs to be well - reading this book

is the first step.

So, without further ado, let’s get started on this healing journey.


Nervous System 101

I’m a big believer in understanding the body. Firstly because, from a healing perspective, when

you understand how the body works you are better armed to give it what it needs. Secondly

because, from a symptom-management perspective, knowing why you are feeling pain can

lessen the discomfort.

In this section, I’m going to give you an overview of the nervous system and how it functions.

Your nervous system controls many of the mechanisms inside your body and also communicates

with the outside world. It takes in data through your senses, processes that information, and

triggers reactions - for example making your muscles move, or causing you to feel pain. An

example of this is when you accidentally touch something very hot: your nerves send pain

signals to your brain and cause you to instantly pull back your hand.

The nervous system is made up of all the billions of nerve cells in your body. There are around

100 billion nerve cells in the brain alone. Nerve cells are also called neurons, and I will use both

terms interchangeably in this book.

Neurons, on a fundamental level, simply transmit and receive electrochemical messages. These

messages have various purposes, such as the transmission of sensory information (heat, light,

touch, pain) to the central nervous system, the regulation of organs, or processes such as brain

cognition.

Central and Peripheral Nervous Systems

Central and peripheral refer to where the nerves are located in the body. The nervous system

comprises two parts. The central nervous system is made up of the nerves in the brain and spinal

cord. These nerves are protected by the skull and vertebra. The peripheral nervous system is

made up of all other nerves in the body.

Both the central and peripheral nervous systems have voluntary and involuntary parts. Nerves are

split between the somatic (voluntary) and autonomic (involuntary) nervous system.

Somatic and Autonomic Nervous Systems

The somatic nervous system controls the things we are aware of and can consciously affect - like

moving our limbs. Here, the signal that creates movement comes from the brain, so quickly that

you don’t even realize you’re doing it. You walk, pick up a cup of tea, get up from a chair. The

movement originates from a thought, and that is transmitted to the muscles responsible for that

action. Reflexes are also the work of the somatic nervous system.

The autonomic nervous system (also called the vegetative nervous system), regulates the body

processes that we have no conscious control over - such as heart rate, digestion and other

metabolic functions. Here too, it receives signals from the brain and passes them to the rest of the


body. It also sends signals the other way, from body to brain, for example to make you aware

when your bladder is full.

The autonomic nervous system is constantly altering processes to help the body adapt to its

environment. One example is when you get too hot, the involuntary nervous system increases

blood flow to your skin to make you sweat more in order to cool you down.

There are three parts to the autonomic nervous system:

Sympathetic nervous system:

o Prepares your body for physical or mental activity. It makes your heart beat faster

and stronger, opens up your airways, and stops digestion processes. The

sympathetic nervous system gets activated in fight-or-flight scenarios.

Parasympathetic nervous system:

o Also known as “rest and digest”, this is the system responsible for bodily

functions when you are at rest, such as digestion and cellular repair. It is possible

to activate the parasympathetic system to encourage relaxation and improve nerve

health.

Enteric nervous system:

o This is a separate nervous system for the bowels. It autonomously regulates bowel

movements and the process of digestion.

How Do Nerves Communicate?

Neurons are made up of a cell body from which various branches extend. Some of these

branches are called dendrites - they are short extensions that act a bit like antennae, receiving

signals (for example from other neurons, or from sensory input) and passing them to the neuron’s

cell body. These signals are then forwarded on via a longer branch, the axon, which can be up to

a meter long.

There are three main types of neurons:

Sensory neurons: these receive information from sensory organs (skin, eyes, inner ears)

and pass that information to the spine and brain (central nervous system).

Motor neurons: these transmit signals to a muscle or gland. They are responsible for

making muscles and organs move.

Interneurons: relay information between sensory and motor neurons.

The majority of neurons in the body are multipolar neurons. They have one axon and many

dendrites, which allow them to receive a lot of information from other neurons. Motor neurons

and interneurons are multipolar. Sensory neurons tend to be either bipolar or unipolar.

Bipolar neurons have two extensions: one axon and one dendrite. They are specialized in the

transmission of senses like smell, taste, hearing, balance and sight.

Unipolar neurons are those in which only one structure extends away from the cell body. They

don’t have dendrites, only a single axon that emerges from the cell body in two directions - one


end in the skin, joints and muscle, the other towards the spinal cord. They sense and

communicate pressure, touch and pain.

The nervous system cannot work unless neurons send and receive signals. This is how they

communicate with each other and with the rest of the body, and how senses and thoughts turn

into actions.

Signals are passed from neuron to neuron via something called an action potential, or stimulus.

For this stimulus to be transmitted as information to the next neuron, it has to travel down the

neuron’s axon, reach the axon terminals and cross the synaptic cleft (the space between neurons)

to the next neuron.

This stimulus travels down the axon a little bit like electricity travels down an electrical cord. In

motor neurons, this is facilitated by the myelin sheaf, a fatty membrane that insulates and

protects parts of the axon, keeps the current from leaking and ensures the signal passes to the

next neuron.

When the stimulus, or action potential, reaches the axon terminal, it causes neurotransmitters to

release into the synaptic cleft. Neurotransmitters are chemical messengers that allow signals to


be passed from one neuron to the next. They do so by binding to receptors present on the next

neuron (a bit like a lock and key scenario). Depending on the neuron, the stimulus, and the

neurotransmitter, this causes either the onward transmission of the action potential to the next

neuron, or causes the muscle to contract, or causes an organ to function.

This process, which sounds long-winded and complicated, happens quickly - the speed of the

signal transmitted through a nerve cell is on average 200 miles per hour - slower than electricity,

but still incredibly fast! What’s more, many neurons connect with numerous other neurons, and

receive multiple inputs at once. The nervous system is like a biological computer, more complex

and adaptable than anything man-made.

Here are a couple of simplified examples of how signals travel through the body:

Stimulus: insect bite

Sensory nerves in the skin pick up on a change via their dendrites and send a signal down their

axon towards the brain and spinal cord (central nervous system). Interneurons pass this

information to motor neurons, which send a signal to muscles that move your hand in order to

scratch that itch. Here, the somatic (voluntary) nervous system is at play.

Stimulus: stress

You watch a worrying news report. Your thoughts become dark, your stress levels increase and

so do your levels of cortisol. Sensory nerves detect this change in your inner chemistry via their

dendrites and send a signal down their axon towards the brain and spinal cord. Interneurons pass

this information to motor neurons, which make your heart beat faster. Here, the sympathetic

nervous system, part of the autonomic (involuntary) nervous system, is at play.

Everything you touch, hear, see, think, feel and taste, travels through your sensory nerves to the

brain, through interneurons to motor neurons, to result in both voluntary (contracting muscles to

move, speak, etc.) and involuntary (contracting muscles for heartbeat, stomach movements,

hormone production, etc.) actions. That’s why stopping the progression of neuropathy is so vital

to maintain quality of life.

How Pain Happens

Before we move on to taking a closer look at the causes of neuropathy, I want to dive into pain

and the process by which we feel it.

Sensory nerves send signals about what is happening in your environment to the brain via the

spinal cord. The brain then sends information back to the motor nerves to perform actions such

as moving your arm.

The question is, how does a nerve tell you that stepping on a rock is different to stepping on a

soft toy? It comes down to different sensory nerves responding to different things and delivering

different chemical reactions. While some sensory nerves respond to light touch, others send

information about deep pressure.


Nociceptors are special pain receptors that activate if there is an injury or potential injury, for

example if the skin is broken. In the stepping on a rock example, even if that doesn’t break the

skin, the tissues on the sole of your foot get compressed enough to activate the nociceptors,

which fire a signal through their axons to the spinal cord and brain. Result: you feel pain.

Your spinal cord is like a freeway for sensory and motor responses and messages. It is also

responsible for reflexes. Part of the spinal cord, called the dorsal horn, directs impulses to the

brain and back down the spinal cord to the area of injury. You do not need to consciously tell

yourself to move your foot, because the dorsal horn has already passed that message on. If you

consider that the brain is your body’s Chief Operating Officer, then the spinal cord is like middle

management.

How the brain interprets pain

Even though your reflexes have moved your foot off the rock, pain signals are still being sent to

the brain. Not just because the tissues in your sole need to heal, but also because your brain

wants to make sense of what has happened, for future reference.

When the pain signal reaches the brain, it goes to the thalamus, which directs it to other parts of

the brain for interpretation:

The cortex, to understand where the pain came from, and compare it to other types of

pain.

The limbic system, which delivers the emotional response. Why is it some pain makes

you cry and other pain makes you swear? The limbic system is the brain’s emotional

center, which has learned to associate certain types of pain with certain emotions.

Pain is about more than physical stimulus

Pain is not a one-way system. Rather, it is affected by everything else going on in your nervous

system - including your current mood, your past experiences, and any expectations you might

have. All these factors can alter, reduce, or increase the sensation of pain.

For example, if you step on that sharp rock after a really rubbish day at the office, you will

experience more intense pain that if you step on it after, say, winning $5000 on a scratch-card.

Past experiences of stepping on a rock will also taint your current situation. For example, if last

time you injured your foot you couldn’t walk for two weeks, your current experience is going to

feel more traumatic than if a previous injury was mild.

The reason I am sharing this is to give you hope. Your history and emotions determine your

response to pain as much as your sensory nerves. If you are in pain right now, this is both a

physical and emotional condition. This book will teach you the physical strategies to manage

this, through diet and movement, as well as emotional strategies such as meditation.

Acute pain and chronic pain: What’s the difference?

Pain is a psycho-physiological response. This means that it is triggered both by physical and

psychological pathways.


Acute pain stops once the injury has healed. In this example, after your foot has recovered, you

no longer feel any pain.

Chronic pain happens when pain receptors continue to fire. In other words, the sensory nerves

keep sending pain signals to the brain. This can happen in the case of continuous damage - for

example if your foot isn’t healing properly, or if you suffer from arthritis. Chronic pain can also

happen due to nociceptors sending pain signals despite a lack of tissue damage. So, while there

may not be a physical cause of pain, the pain response is the same. This is typically seen in

people who are struggling with depression or anxiety.

This makes chronic pain very hard to treat, but it also offers a silver lining because it tells us that

it is possible to affect how pain is experienced on an emotional level. By changing how you

think, you can harness the power of the brain to manage your pain. This is going to be incredibly

helpful as you begin to put in place lifestyle changes to manage and reverse neuropathy.


How and Why Does Neuropathy Develop?

Now let’s get to the important part: why does neuropathy develop in the first place? and why has

it happened to you?

Types of Neuropathy

Neuropathy is a blanket term used to describe diseases or malfunctions of the nerves. It can

affect any and all nerves throughout the body.

Neuropathy is usually classified according to the type of nerve or the location of the affected

nerves, as well as the disease causing it. For instance, neuropathy caused by diabetes is called

diabetic neuropathy.

There are four types of neuropathy.

Peripheral neuropathy

Affects the nerves of the peripheral nervous system, rather than the brain or spinal cord.

Peripheral neuropathy impacts the nerves of the extremities: legs, arms, feet, toes, hands, fingers.

Proximal neuropathy is a type of peripheral neuropathy that affects the shoulders, hips and

buttocks.

Cranial neuropathy

Affects any of the twelve cranial nerves. Two of these are optic neuropathy (damage to the nerve

that carries signal from the retina to the brain) and auditory neuropathy (damage to the nerve that

carries signal from the inner ear to the brain).

Autonomic neuropathy

Affects the nerves of the involuntary (autonomous) nervous system), which control the heart,

blood circulation, digestion, bowels and bladder function, sexual response, and perspiration.

Focal neuropathy

Affects one nerve or group of nerves in one area of the body. Bell’s Palsy is one example, where

the facial nerve becomes damaged and stops communicating signal between the brain and facial

muscles.

Symptoms of Neuropathy

The symptoms of neuropathy will vary from person to person, and will depend on the type of

neuropathy involved. However, some symptoms are common.

Symptoms of neuropathy affecting peripheral nerves (nerves that are involved with sensory

function):


Gradual onset of numbness, tingling or prickling in hands, feet, arms and legs.

Loss of sensation in the feet, tingling or pain that progresses upwards in time.

Loss of sensation in joints, leading to clumsiness or falls.

Extreme sensitivity to touch.

Pain during activities that shouldn’t cause pain.

Limb loss (loss of sensation can mean blisters or sores on the feet that may become

quickly infected, which could spread to the bones, causing amputation to become

necessary).

Numbness and tingling of the skin (paresthesia).

Symptoms of neuropathy affecting motor nerves (nerves that control movement and muscles):

Weakness.

Loss of reflexes.

Loss of muscle mass.

Cramping.

Loss of dexterity.

Lack of coordination / falling.

Feeling like you’re wearing gloves and socks when you’re not.

Symptoms of neuropathy affecting autonomic nerves (nerves that control the function of organs

or glands):

Nausea, vomiting, bloating.

Incontinence, difficulty beginning to urinate, feeling that the bladder is not completely

empty.

Impotence.

Dizziness.

Constipation or diarrhea.

Blurred vision.

Intolerance to heat or difficulty sweating.

Hypoglycemia unawareness (hypoglycemia causes trembling, sweating and palpitations -

people with autonomic neuropathy do not experience these symptoms, which can lead to

dangerously low blood sugar levels not being recognized).

Why does this happen? What causes nerves to become damaged in the first place? There are

many factors involved, from existing diseases, to injury, genetics, and vitamin deficiencies.

Understanding the factors and causes behind neuropathy opens the door to understanding

potential solutions.

Causes of Neuropathy

Diabetes

The most common cause of neuropathy is diabetes. In fact, statistics show that 50% of people

with diabetes will experience some form of neuropathy, and that the risk increases dependent on


age, how long a patient has had diabetes, excess weight, high blood lipid levels, and blood sugar

management.

Diabetic peripheral neuropathy, or DPN, affects bipolar and unipolar nerves - the small sensory

nerves that protect your body by telling your brain about pain and temperature, and those that

detect touch, pressure and balance. Most people with DPN experience damage to both types of

nerves. This usually affects the extremities because that’s where the nerve fibers are longest and

most numerous.

What does diabetes have to do with nerve damage? Experts are still unsure how exactly diabetes

ends up killing nerve cells, but new findings have emerged. We used to think that it was all about

blood sugar, but now we know other factors are involved, such as total cholesterol, blood

pressure, excess weight and smoking.

For people with DPN, there’s more than just blood sugar to consider:

Excess weight and high blood lipids: According to a study by the University of Utah,

both obesity and high levels of triglycerides doubled the risk of developing DPN in

people with type 2 diabetes.

Smoking: According to a review on tobacco use and DPN, smoking increases the risk of

neuropathy by as much as 42%.

High blood pressure: A study by the journal Medicine found that high blood pressure

increases the risk of DPN in people with type 2 diabetes by up to 65%.

High levels of LDL (low-density lipoprotein) cholesterol, also known as bad cholesterol,

coupled with low levels of HDL (high-density lipoprotein) cholesterol, also known as

good cholesterol. The same study found that high levels of LDL increase the risk of DPN

by up to 67%.

The common factor behind all these numbers is something called free radical damage. High

blood sugar, smoking, high blood pressure, high levels of blood lipids, all these boost the number

of rogue oxygen molecules (also known as free radicals) that attack the DNA inside cells, zap the

body’s natural cellular defenses, and increase chronic inflammation.

Nerve cells are particularly at risk because they rely on tiny blood vessels for oxygen and

nutrients, and these can be damaged by free radicals, unhealthy levels of blood fats, high blood

pressure, and high blood glucose.

Since diabetes is one of the most important factors in the development of neuropathy, the

strategies in this book are centered around getting your blood sugar under control, achieving

your healthy weight, reducing your LDL cholesterol and balancing your blood pressure. The

good news is that it is easier than you think, as you’ll discover in the next chapter.

Vitamin deficiencies

Vitamin D

Statistics indicate that 85% of patients with neuropathy are vitamin D deficient. One reason for

this is that inadequate levels of vitamin D correlate with higher levels of blood cholesterol. Due


to its powerful anti-inflammatory and antioxidant properties, vitamin D is vital for general

health, including protecting nerve cells from damage.

Cobalamin (B12)

It is well known that B12 deficiency causes nerve damage. B12 is essential since it helps

maintain the myelin sheaf (that protective layer around nerve axons). Not getting enough causes

the myelin sheaf to start deteriorating, which can cause pain and stop nerve signals from getting

through.

The brain uses up a load of energy in the form of aerobic energy. Aerobic energy is the energy

produced by the cells’ mitochondria (this is a bit like the battery part of every cell, the part that

produces energy to power all of the cell’s functions) - this process requires oxygen. B12 helps

maintain levels of oxygen in red blood cells, which in turn supplies the brain with the aerobic

energy it needs to function at its best.

B12 also helps keep homocysteine levels in check by converting it to methione. This process

creates a molecule called SAMe (S-adenosylmethionine), which provides methyl groups where

they are needed in the body. Many neurotransmitters cannot be produced with methyl groups,

and this is another way B12 plays a vital role in brain and nervous system health.

If you are currently taking Metformin to manage your diabetes, you may be interested to know

that a study published by the Indian Journal of Endocrinology and Metabolism found that even

short-term treatment with Metformin causes a decrease in blood levels of B12 and folic acid.

They also found that metformin causes an increase in blood levels of homocysteine (an amino

acid the body naturally produces - high levels of homocysteine indicate vitamin deficiency -

particularly B6, B12 and folate - and a higher risk of certain diseases, including cancer).

Thiamine (B1)

The link between B1 and nerve health was noted as early as the mid 20th

century when scientists

found a correlation between low levels of B1 and neurological disorders like psychosis.

B1 contributes to nervous system health through several mechanisms. The first and most

important is its role in glucose metabolism. Thiamine helps the body to convert carbohydrates

into glucose, which provides energy to nerve cells. It also has antioxidant properties that prevent

cell damage caused by hyperglycemia. What’s more, it contributes to the production of myelin

sheaf and neurotransmitters.

Pyridoxine (B6)

Pyridoxine is essential for the body to produce the neurotransmitters dopamine, serotonin and

gamma-aminobutyric acid (GABA). It helps protect the brain because it regulates the levels of

GABA. GABA is the major inhibitory neurotransmitter. This means it stops or slows down

certain brain signals and decreases nervous system activity, producing a calming effect.

Low levels of GABA can have serious consequences for nerve health: an increased risk of

seizures, Parkinson’s and mood disorders like depression or anxiety.


Scientists have even found that B6 deficiency can lead to the premature aging of neurons, which

in turn affects the peripheral nervous system.

Folate (B9)

Folate has long been known to help support nervous system function, especially through the

production of neurotransmitters. Without neurotransmitters, neurons cannot communicate

between themselves or with the rest of the body. Studies have found a link between folate

deficiency and the development of neuropathy, even if the absence of other vitamin deficiencies.

Autoimmune neuropathy

In the cases of autoimmune conditions, like rheumatoid arthritis, lupus and Guillain-Barre

syndrome - neuropathies can develop. Here, the immune system turns on itself and begins

attacking nerve cells, leading to nerve damage and neuropathy symptoms.

The term autoimmune disease describes over 100 different disorders in which the body’s

immune system attacks its own cells and tissues. While the mechanisms of each disease differ -

for example in psoriasis, the immune system is attacking skin cells, in Hashimoto’s it’s attacking

the thyroid, and in rheumatoid arthritis it’s attacking the joints - they all point to an immune

system that has gone rogue.

The most common factor is chronic inflammation, which is caused by the body being so

overwhelmed with toxins that the immune system is on constant high alert. Over time, it

becomes exhausted and starts making mistakes: targeting the body instead of targeting toxins.

We’ll look more closely at chronic inflammation in the chapter Healing your Nerves.

Chemicals and toxins

The term neurotoxic doesn’t just refer to the brain, but to nerves as well. And we are

unfortunately in regular contact with many neurotoxic chemicals, such as mercury, acrylamide,

and organophosphate pesticides. This isn’t an exhaustive list, but it gives you a glimpse into

some of the environmental factors involved in neuropathy.

Some of these chemicals are difficult to avoid - for example there is little you can do about

pesticide residues in water, or pollution particles in the air. However, there are ways to limit your

exposure, and dietary strategies that help the body to neutralize and eliminate toxins, thereby

helping to protect your nerves - you’ll learn about these in the next chapter.

Glyphosate and organophosphate pesticides

We like to think that the chemicals used to grow food are safe. Unfortunately, this isn’t always

the case.

The most widely used herbicide in the world, glyphosate (best known under its brand name

Roundup) has been subject to many controversies. The most recent include being classed as a

probable human carcinogen by the International Agency for Research on Cancer (IARC) in

2015, and being found to have caused a man’s cancer (with a subsequent order for Monsanto to

pay millions in damages) in 2018.


When it comes to neuropathy, it doesn’t have a clean sheet either. Scientists have found that,

even at “normal” levels, glyphosate disrupts many of the body’s systems, including the nervous

system. The effects they noticed include, among other things, peripheral neuropathy, muscle

paralysis, loss of motor skills and severe fatigue.

We saw earlier that oxidative stress also has an impact on nerve health, because it increases

levels of chronic inflammation that impacts on neurons. Studies show that much of the genetic

damage caused by glyphosate is due to the formation of free radicals and consequent oxidative

stress. And that is without mentioning all the other health risks associated with glyphosate use,

which range from endocrine disruption, reproductive disorders, and liver toxicity.

Organophosphates are used mostly as pesticides and insecticides, and they work by stopping the

enzymes responsible for nerve impulses between the neurons and muscles. Exposure to these

chemicals results in an accumulation of acetylcholine, which over time disturbs the

communication between nerve cells. They also cause a progressive degeneration of axonal

nerves, which results in nerves not being able to communicate between themselves and the body

effectively. Organophosphates include pesticides such as parathion, malathion, chlorpyrifos,

diazinon, methyl parathion and dichlorvos.

Clearly, these are chemicals we could all do with avoiding. It isn’t as simple as it sounds,

because glyphosate and organophosphate pesticides leech into drinking water, and are found in

the air, especially around agricultural areas. However, it is possible to avoid the most heavily

sprayed foods by choosing organic. We’ll take a closer look at how you can protect your nerves

from agrichemicals in the Healing your Nerves chapter.

Mercury

There are two main pathways by which mercury damages nerve cells. The first is that it binds to

key enzymes in the body that are involved in cells’ stress response, cellular repair and oxidative

damage prevention - this leaves the body more prone to inflammation and oxidative stress, which

in turn can damage nerve cells.

The second is that it inhibits brain cell muscarinic receptors - these play an important role in the

regulation of the parasympathetic nervous system (which controls the vital organs like the heart).

Studies have shown that people who are exposed to mercury show signs of neuropathy, and that

mercury affects both sensory and motor nerves.

The biggest source of mercury is fish. While we’re told that eating fish is good for health,

because it is a source of lean protein and healthy fats, the truth is that many fish contain high

levels of mercury and are best left in the sea.

These high-mercury fish should be avoided:

Tilefish

Mackerel (King, Spanish, Gulf)

Shark

Swordfish

Marlin


Orange roughie

Tuna (Ahi, Bigeye, Albacore, Yellowfin)

Sea bass

Bluefish

Grouper

In the Healing your Nerves chapter, you’ll find a list of low-mercury fish as well as alternative

sources of protein.

The other most common exposure to mercury comes from amalgam fillings. There are mixed

opinions in the scientific community about whether or not amalgam fillings are dangerous to

health. Research by the World Health Organization and the Food and Drugs Administration

conclude that amalgam fillings are generally safe. The controversy comes from the question over

how much mercury is released from the amalgam fillings, and how much of this the body

absorbs. Tests have shown that these fillings are continuously releasing mercury vapor, which is

then inhaled and absorbed. One study found that people with amalgam fillings have between 2

and 12 times more mercury in their tissues compared to people without fillings.

So, should you get your amalgam fillings removed? This depends very much on your

circumstances - for example how old the fillings are (since they do begin to degrade after 10-15

years) and how many you have (the more fillings, the more your chances of having high levels of

mercury in your system). The other thing to consider is that removing amalgam fillings can

release a lot of mercury and potentially put you in danger of a high exposure to mercury - it is

therefore essential that you choose a dentist who has experience and training in safe mercury

removal. Find a dentist that carries out SMART (Safe Mercury Amalgam Removal Technique)

removals to ensure that you don’t end up exposing yourself to toxic levels.

Acrylamide

Acrylamide is a food contaminant classified as a neurotoxin because it inhibits signaling from

neuronal axons and alters levels of neurotransmitters. While low levels of acrylamide are

generally recognized as safe, some neurotoxicologists believe that the cumulative effect of

acrylamide is ultimately neurotoxic.

Acrylamide is a chemical that forms in foods containing sugars and asparagine (an amino acid).

It is present in starchy foods, particularly after high-heat cooking like frying, grilling, roasting or

baking. Acrylamide is also used to make polyacrylamide and acrylamide copolymer, which are

used in product manufacturing such as paper making, oil drilling, textiles, cosmetics, plastics,

food packaging, and drinking water treatment.

The foods highest in acrylamide are:

French fries and potato chips

Grain-based processed foods (bread, bread rolls, cereal, cookies, cakes…)

Fried fast food

Frying and grilling cause the highest acrylamide formation, followed by roasting and baking.

That’s not to say that you must completely avoid these foods or never use these cooking


methods, but you should try to be mindful. For example, by making sure you avoid fast foods,

don’t over-toast your bread or over-bake vegetables, don’t eat fried or grilled foods every day

and instead eat more foods that are cooked at low temperatures (raw vegetables, or

steamed/boiled).

Other causes of neuropathy

Infection: Some infections, such as Lyme’s disease, leprosy, syphilis and HIV can

damage nerves and lead to neuropathy.

Post-herpetic neuralgia: This is a form of neuropathy that can arise as a complication of

shingles (varicella-zoster virus).

Alcoholic neuropathy: Alcoholism can cause peripheral neuropathy due to a

combination of nerve damage from the alcohol itself as well as vitamin deficiencies due

to poor nutrition.

Genetics: Some inherited disorders can damage nerves, such as Friedreich’s ataxia and

Charcot-Marie-Tooth disease.

Amyloidosis: A condition where the body deposits abnormal protein fibers in tissues and

organs, leading to organ damage and sometimes neuropathy.

Uremia: Neuropathy can sometimes be caused by high concentration of waste products

in the blood due to kidney failure.

Drugs and medications: Some cancer therapy drugs like vincristine, and antibiotics like

metronidazole and isoniazid, can cause nerve damage.

Trauma or injury: Prolonged pressure on a nerve or group or nerves, or decreased blood

flow (ischemia), can lead to long-term damage. This can happen during a stroke, where

blood flow to parts of the brain are reduced.

Tumors: Whether benign or malignant, tumors can damage nerves directly either by

invading or putting pressure on nearby nerves.

Idiopathic: Denotes neuropathy for which no cause has been established.

What Happens if Neuropathy Isn’t Treated?

Here are some of the complications that can arise from leaving neuropathy untreated.

Loss of limbs:

One of the most common aspects of diabetic neuropathy is loss of feeling in the feet. This can

lead to sores going unnoticed and getting infected. Diabetes also reduces blood flow, which

increases the risk of infection. If the infection reaches the bone or causes tissue death,

amputation may be necessary.

Urinary problems:

Diabetic neuropathy can affect the nerves that control the bladder. This can lead to the bladder

not emptying properly, which can lead to an increased risk of urinary tract infections. If the

nerves affected are those that control the muscles that release urine, the result is urinary

incontinence.


Low blood pressure:

If nerves affecting the circulatory system are damaged, the body is not long able to regulate

blood pressure. This can lead to a sudden drop of pressure when you stand up after sitting,

leading to dizziness or fainting.

Digestive issues:

If the nerves in the digestive system are affected, it can cause gastroparesis - a condition whereby

the stomach fails to empty, or empties slowly. It can also lead to digestive issues like diarrhea,

constipation, bloating or vomiting, and loss of appetite.

Sexual dysfunction:

Damaged nerves in the sexual organs can lead to erectile dysfunction in men, and problems with

arousal and lubrication in women.

Untreated neuropathy can dramatically impact on quality of life, which then causes a vicious

cycle as you stop going out and doing the things that you enjoy. If your quality of life has already

been affected by damaged nerves, know that you can begin to redress the situation, improve your

symptoms, and reconnect with a more fulfilling life. That’s what the next chapter is all about.

Diagnosing Neuropathy

If you suffer from some of the symptoms but are unsure whether or not you have neuropathy,

your doctor can carry out several tests to diagnose you. After a thorough medical history review,

you may be prescribed additional tests.

Neurologic exam:

The doctor will check your reflexes, coordination and balance, measure your muscle strength,

and check how well you can feel sensations like touch and temperature.

Blood tests and imaging tests:

Blood tests can reveal whether there are any vitamin deficiencies or electrolyte imbalances

(which could indicate kidney issues, for example), thyroid problems, antibodies or immune cells

(which may indicate an autoimmune condition). MRI (magnetic resonance imaging) can detect

whether any tumors, pinched nerves or compressed nerves are causing the problem.

Nerve conduction study:

An electrodiagnostic assessment that checks the location and degree of nerve damage. Small

electrodes are placed on your arms and legs and a small current is applied. The test then

measures how quickly the nerve carries the electrical signal and how well it responds.


Needle electromyography:

Also an electrodiagnostic assessment, this test determines whether the nerve and muscle are

connected. A thin needle electrode is inserted into the muscle, which then measures the muscle’s

electrical activity.

Tissue biopsy:

Sometimes, a nerve or tissue biopsy is needed to confirm the diagnosis. If this is the case, a small

sample of tissue is removed and examined.

Other tests:

A QSART test measures the body’s ability to sweat. If the doctor suspects a genetic condition, a

genetic test may be carried out.

Common Neuropathy Treatments and Their Shortfalls

The treatments on offer for neuropathy depend on what underlying medical condition is causing

it.

For example, in the case of nutrient-deficiency-related neuropathy, supplements and dietary

changes can treat the issue. In the case of compression-related neuropathy (because of a tumor,

slipped disk, or entrapped nerves like carpal tunnel syndrome), surgery may be the answer.

The common approach to treating neuropathy is to treat the symptoms. The first solution offered

is pharmaceutical medication.

No medicine exists to regenerate nerves. The drugs prescribed for neuropathy center around pain

management. These shift the pain signaling pathways within the nervous system, relieving the

pain temporarily.

The problem is that they do not address the cause of nerve damage, which means you may have

to take these medications for the rest of your life. This is unsustainable, not only financially, but

physically.

Some of the medications offered include:

Pain relieving medication:

o Over-the counter nonsteroidal anti-inflammatories (like aspirin or ibuprofen) can

offer relief from mild pain. Your doctor might prescribe stronger opioid

painkillers like tramadol or oxycodone - however these can cause addiction and

dependence.

o Side effects include: anemia, hypertension, stomach ulcers, agitation, anxiety,

constipation, diarrhea, hallucinations, nausea, tremors, insomnia.

Anti-depressants:

o Certain tricyclic antidepressants like amitriptyline, doxepin and nortriptyline, can

relieve pain by affecting the chemical processes involved in pain processing.


o Duloxetine and venlafaxine have also shown to ease pain related to diabetic

peripheral neuropathy.

o Side effects include: suicidal thoughts, blurred vision, constipation, increased

cholesterol, diarrhea, dizziness, drowsiness, hypersomnia, insomnia, nausea,

headaches, agitation, erectile dysfunction, decreased appetite, loss of libido,

restlessness, tremors.

Anti-seizure medications:

o Gabapentin and pregabalin were developed to treat epilepsy but can also relieve

nerve pain.

o Side effects include: dizziness, drowsiness, fever, blurred vision, tremors,

irritability, peripheral edema, weight gain, constipation, headaches, sinusitis, and

(ironically) neuropathy.

Topical pain relievers:

o Skin creams containing lidocaine or capsaicin are used to provide some targeted

pain relief.

o Side effects include: skin rash, itchiness, dermatitis, swelling, dryness, sinusitis,

cough.

Other treatments for neuropathy include:

TENS (transcutaneous electrical nerve stimulation):

o This therapy uses low-voltage electricity to relieve pain. TENS is a battery

powered device that delivers electrical impulses to the affected areas. Electrodes

are applied to your skin and the current stimulates nerve cells that block the

transmission of pain signals, which modifies your perception of pain. It is also

thought that this type of nerve stimulation causes the release of endorphins - the

body’s natural pain-killing chemical.

However, it should be noted that TENS provides mixed results in terms of

effectiveness, and that there are several contraindications. For example, it should

not be used on anyone with heart disease, thrombosis, or cancer.

Immune suppressing and immune modulating treatments:

o If your neuropathy is due to an autoimmune disease, immune suppressing

treatments are available, usually in the form of oral medication. The goal here is

to stop the immune system from attacking the nerves. Unfortunately, drugs that

weaken the immune system’s defences naturally come with the caveat that they

also dramatically increase your risk of infection.

As you can see, medical treatments for neuropathy come with side effects that can put your

quality of life in danger.

While the purpose of this book is not to criticize a medical approach - indeed there are times

when pharmaceuticals are beneficial, for example in moments of short-term, extreme and

unmanageable pain. However, I do want to stress that, while useful, this approach falls short of

what is needed to heal and improve your nerves in the long term.

We also need to consider the evidence suggesting these drugs cause health to deteriorate, which

could lead to worsening neuropathy symptoms. For example, say you manage your pain with

ibuprofen. Over time, this can lead to digestive problems, which can stop your body from


absorbing the nutrients it needs for health. And this can affect your nerves, since nerves rely on

certain vitamins, particularly B vitamins. Or perhaps you’re prescribed a course of anti-seizure

meds. This might provide some relief, but you end up gaining weight and feeling drowsy, which

stops you from exercising, which might lead to you putting on more weight which increases the

risk of worsening neuropathy.

Please do not feel guilty if you are taking pharmaceuticals to manage your condition - but know

that there are alternative ways you can relieve the symptoms, while also giving your body what it

needs to stop nerve damage from progressing. Making changes to your diet and lifestyle can be

just as effective, if not more so, than pharmaceuticals for pain management. What’s more, the

only side-effects you will notice will be increased health and vitality.

Now that we’ve looked at how nerves work, how neuropathy develops, and the shortfalls of the

available treatments, it’s time to dive into the good bit - what you can do right now to begin

tackling the issue head on.

In the next chapter, you’ll discover the nutrients and strategies that help to balance your blood

sugar levels, protect your nerves, and prevent further damage.


Healing Your Nerves

This section is split into five parts, each of which tackles neuropathy from a particular angle.

1. Since diabetes is the most prevalent risk factor in neuropathy, we’ll first look at dietary

changes to balance blood sugar, acheive a healthy weight, and lower your cholesterol

levels.

2. We’ll then look at the key nutrients for nerve health, and the best food sources for each.

3. Since inflammation is also a factor in neuropathy, we’ll review the best anti-

inflammatory nutrients and where you can find them.

4. Movement is vital for health, and it’s vital for nerves too, so we’ll look at how you can

harness the power of movement to manage your symptoms and slow the progression of

neuropathy.

5. Last but not least, you’ll discover groundbreaking science confirming the link between

how you think and how your body responds, and simple exercises to boost your health

from the brain down.

1 - Nerve-Friendly Diet

The problem with high blood sugar

Why does elevated blood sugar cause nerves to become damaged? It stems from the effects of

hyperglycemia on the body.

High blood-sugar causes an accumulation of advanced glycation end products (AGEs). AGEs are

harmful molecules that form when proteins or fats combine with sugar in the blood. The body

naturally processes and eliminates AGEs, but if there are too many they begin to accumulate. As

they do, they cause oxidative stress and inflammation. And herein lies the problem:

inflammation is at the root of many chronic diseases, including diabetes, heart disease, kidney

failure, Alzheimer’s, cancer, and premature aging. And of course, nerve damage.

Inflammation and neuropathy

Inflammation is your immune system’s natural response to trauma.

When you cut yourself, for instance, your immune system springs into action with its weapon of

choice: inflammation. It sends white blood cells to the site of injury to quickly deal with any

early signs of infection and to repair the skin. You notice physical symptoms such as redness and

swelling (caused by the extra flow of blood and immune-cell-carrying fluid to the area), heat

(from the extra flow of fluids and the increase in cellular activity) and pain (because the nerve

endings are being stimulated by these healing actions).

As soon as the problem has been fixed, usually between a couple of days and a couple of weeks,

the immune system calls back its army of immune cells, and the inflammation subsides. This

type of inflammation is also called acute inflammation and, as you can see, it has a beneficial

effect.


Chronic inflammation is acute inflammation that never quite switches off. Your immune system

is on high alert all the time, and sending out inflammatory white blood cells to circulate within

your body. This happens when there are too many toxins present in the body - such as

environmental pollutants and AGEs.

Chronic inflammation does the opposite of acute inflammation. Instead of being part of the

healing process, it effectively damages cells and increases the risk of chronic disease. Over time,

the immune system gets overwhelmed and turns on itself. This is when you get the development

of autoimmune conditions such as rheumatoid arthritis (where the immune system attacks the

joints) or Hashimoto’s (the immune system attacks the thyroid). The immune system can also

begin attacking the nerves, causing neuropathy.

Even if your neuropathy is not inflammation-related, inflammation can worsen the symptoms

and further damage the nerves. It also creates an environment where normal cellular signaling is

more difficult.

It is therefore paramount to lower levels of inflammation. One part of that is to get your blood

sugar levels under control through the foods you eat. The other is to include nutrients that

actively combat inflammation and support your immune system (we’ll look at those in the next

section).

Blood sugar and neuropathy

Why do blood sugar levels shoot up?

When you eat, your body begins to break down the food into smaller molecules that it can turn

into energy for your cells. It breaks down carbohydrates into glucose, breaks down fats into fatty

acids, and breaks down proteins into amino acids.

Carbohydrates are responsible for our blood sugar levels, but it isn’t as simple as saying that all

carbs cause high blood sugar. It all depends on how quickly the body digests the carbohydrates.

The faster carbohydrates are digested and absorbed, the higher, and faster, blood sugar levels

will rise. Carbohydrates that are digested more slowly result in more balanced blood sugar levels.

Say you eat complex carbohydrates - for example a slice of wholegrain bread, or a bowl of

oatmeal. Your digestive enzymes get to work breaking it down into absorbable molecules,

mainly glucose. This glucose gets into your blood stream, and blood sugar levels go up. Your

pancreas detects levels of glucose in your blood and releases insulin. Insulin is a hormone that

signals to your cells to open up and absorb the available glucose. As a result, blood sugar levels

drop back down to normal levels.

But say that instead of complex carbs, you choose high-sugar foods, also known as simple

carbohydrates, such as a fizzy drink, sweets or white bread. This ends up creating the perfect

conditions for type 2 diabetes. The body breaks down simple carbohydrates quickly. Sugar hits

your blood steam almost instantly, forcing your pancreas to release lots of insulin to try and

move that sugar out of the blood. Over time, cells stop responding to the signal - this is known as

insulin resistance, and is the pre-cursor to type 2 diabetes. According to statistics, even at this

early stage, sub-clinical neuropathy (meaning neuropathy that isn’t presenting serious symptoms)

is often underway.


A high-sugar diet causes other compounding problems, beyond high blood sugar levels. Insulin

doesn’t just tell your cells to absorb glucose. It also tells your cells to store any excess glucose as

fat, which is why many people with diabetes are overweight or obese. It is also the reason why

diabetes tends to go hand in hand with high levels of blood cholesterol and high blood pressure,

both of which, as we saw earlier, put you at higher risk of neuropathy.

It is therefore imperative that blood sugar levels are tackled as part of your neuropathy healing

journey. This does not mean you cannot eat any carbohydrates, but you will need to be savvy

when it comes to which carbohydrates you choose, and how you combine them with other

macronutrients - protein and healthy fat. Pairing certain foods together will ensure that your body

digests the carbohydrates more slowly, so that blood sugar levels do not go on a crazy

rollercoaster but instead remain stable. Stable blood sugar means lower levels of chronic

inflammation, healthy weight loss, and improved nerve health.

Let’s dive into that now.

Combining macronutrients for optimal blood sugar balance

Macronutrients are nutrients that your body needs in large quantities. The three macronutrients

are carbohydrates, protein, and fat. Let’s explore each in turn.

Carbohydrates

Over the last couple of decades, carbohydrates have been vilified as the cause of all evil. Cue all

the keto diets that promise perfect health if you can just avoid all carbs. While keto diets have

shown promise, particularly when it comes to weight loss, they simply aren’t sustainable long

term. What’s more, eating large quantities of meat and dairy Increases blood levels of

cholesterol, and this spells trouble for nerve health.

The truth is that carbohydrates provide your body with its main source of fuel: glucose. This is

your cells’ preferred energy source. The body can switch to using fat as a source of energy (in a

process known as ketosis), but that’s not what it prefers.

Carbohydrates are part of a healthy diet. You just have to choose the right ones.

There are two main categories of carbohydrate:

Simple carbohydrates:

o Sugars naturally in fruits (fructose) and milk (lactose). These provide some health

benefits.

o Sugars that are added to foods (high fructose corn syrup, honey, agave, cane

sugar, etc.). These are too abundant in our modern diets and linked to increasing

cases of diabetes and other chronic diseases.

o Refined foods (white flour, white pasta, white rice etc.) also fall under this

category. These are foods that have been refined to remove the fiber, leaving only

simple carbohydrates that cause a spike in blood sugar levels.

Complex carbohydrates:

o Starch - found in whole grains, beans and root vegetables. This is broken down

into glucose, and also feeds the good bacteria in your colon.


o Fiber - found in plant foods like vegetables, grains, beans and lentils. This slows

the breakdown of glucose, stabilizes blood sugar and improves post-meal satiety.

The carbs you’ll want to avoid are the simple ones: refined foods and added sugars. These get

broken down very quickly, flood your bloodstream with glucose and cause the insulin spike we

discussed earlier.

On the other hand, your body has to work harder to break down starch and fiber into glucose,

which means blood glucose levels remain more stable.

And what about the other sources of simple sugars, such as fruit? Well, fruit contains more than

just sugar (fructose) - it also contains fiber, which slows down the absorption of glucose, and

therefore can be included in your diet. Having said that, it is always a good idea to pair fruit with

a high protein, high fiber food, such as nuts or seeds, in order to slow down the release of

glucose, particularly with very sweet fruits such as grapes.

The main take-away here is that not all carbohydrates are created equal. While you will need to

wave goodbye to some, this does not mean you can never eat pasta or again (yes, you can breathe

a sigh of relief here!).

The best sources of complex carbohydrates are:

Low carb vegetables (alfalfa sprouts, artichoke, asparagus, eggplant, bok choi, broccoli,

brussels sprouts, cabbage, cauliflower, celery, collard greens, cucumber, fennel, lettuce,

kale, leeks, mushrooms, onions, peppers, arugula, spinach, spring onions, chard,

watercress)

Root vegetables (beetroot, butternut squash, carrots, celeriac, parsnip, pumpkin, sweet

potatoes, potatoes, turnips)

Whole grains (barley, brown rice, buckwheat, bulgur wheat, kamut, millet, cornmeal

(polenta), quinoa, spelt)

Beans and legumes (high in both complex carbohydrates and protein) (black beans,

black eye peas, kidney beans, broad beans, cannellini beans, green peas, lentils, soybeans

and tofu, garbanzo beans, lima beans, butter beans…)

Now let’s look at fat and protein, before we dive into practical ideas to combine these nutrients

and keep your blood sugar levels stable.

Fat

Fat has been singled out as a source of evil since the 70’s. Cue all those fat-free diets that have

had only one effect: to make us fatter. Why? Because fat tastes good, so food manufacturers had

to replace that loss of flavor with something, and the something they choose was… sugar, an

ingredient that causes weight gain.

The concept of giving up an entire food group is seriously flawed. The body needs fat in just the

same way as it needs carbohydrates and protein - each macronutrient offers specific benefits. The

fact our brain is almost entirely made up of fat gives us a clue as to how essential it is to include

this in our diet.


However, just like carbohydrates, not all fat is created equal. While some fats are beneficial to

health, others put you at higher risk of neuropathy.

Unsaturated fats:

o Vegetable oils like canola, soybean and sunflower. These are highly processed

and can increase inflammation, putting your nerve health at risk.

o Whole foods like olives, avocados, nuts, seeds, fish. These offer many health and

brain-protective benefits.

Saturated fats:

o Trans-saturated fats, found in hydrogenated and partially hydrogenated oils in

junk food and processed foods. Trans-fats cause chronic inflammation, oxidative

stress, and increases levels of cholesterol in the blood. What’s more, they increase

insulin resistance, which is bad news for your nerves.

o Saturated fats, found in coconut oil, full-fat dairy, eggs. These offer some health

benefits.

The fats you’ll want to give a wide berth to are man-made trans-fats and processed vegetable

oils.

Hydrogenated and partially hydrogenated oils:

What are they? Put simply, these are oils that have undergone a chemical process known as

hydrogenation, which means food manufacturers have added hydrogen atoms to the oil.

Hydrogen increases the oil’s shelf life and makes it more stable to work with. Great for the

industry, but not so great for health. Partially hydrogenated oils contain a lot of trans-fats, and

this poses a problem.

A small amount of trans-fat occurs naturally in certain animal and dairy products, and don’t

cause a particular problem for most people, as long as they’re eaten in moderation. The process

of hydrogenation, however, creates a large amount of trans-fat that the body simply cannot cope

with. The result, as found by a review of scientific studies carried out by the World Health

Organization, is higher levels of blood cholesterol, increased inflammation, weight gain, and

worsening insulin sensitivity. In other words: bad news for health, and bad news for your nerves.

The good news is that the FDA banned food manufacturers from using partially hydrogenated

oils (man-made sources of trans-fats) in their food, from 1st January 2020. However, some

manufacturers have petitioned for an extension until 2021, so it is important to check the label.

The easiest way to avoid these oils is to cut out processed foods and junk foods from your diet, in

particular:

Some sugary breakfast cereals

Vegetable shortening

Microwave popcorn

Fried food and fast food

Pie crusts and pastries

Margarine

Potato chips

Frosting


Coffee creamers

The wrong cholesterol:

When we hear the world cholesterol, we automatically think “bad”. Actually, it is essential for

your body to work property. Your liver makes cholesterol in order to produce vitamin D and

hormones, and to support digestion. But cholesterol also comes from your diet, through meat,

dairy, eggs and processed foods.

There are two types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein

(LDL). Lipoproteins are substances made up of fat and proteins, that transport cholesterol

through your body.

HDL transports cholesterol to your liver, and helps any excess cholesterol be eliminated. This

stops it from building up in your arteries, hence why HDL is known as “good” cholesterol.

On the other hand, LDL transports cholesterol to your arteries, where it can stick to the artery

walls. This causes a build-up of plaque (atherosclerosis) which can then result in blockages.

Plaque build-up can cause heart attacks and strokes, and reduce blood flow to major organs.

High levels of LDL are also associated with a higher risk of neuropathy, particularly in people

with type 2 diabetes.

The common medical approach to lower cholesterol is statins. However, scientists have found

that statins can cause neuropathic symptoms, and an accelerated deterioration of peripheral nerve

fibers. If you are currently taking statins, it may be a good idea to discuss alternative options.

Changing your diet to replace trans-fats with healthy fats of can significantly reduce LDL

cholesterol levels.

Plant sources of fat contain fiber which helps slow down the digestion of carbs and therefore

keep your blood sugar levels in check. You can also add healthy oils such as olive or coconut to

your diet, but use in moderation as these are classed as a refined, or processed, food:

The best sources of healthy fats are:

Nuts and seeds (almonds, brazil nuts, cashew nuts, chia seeds, flax seeds, hazelnuts,

hemp seeds, macadamia nuts, peanuts, pecans, pine nuts, pistachios, pumpkin seeds,

sesame seeds, sunflower seeds, walnuts)

Whole foods (coconuts, olives, avocados, peanuts)

Oils (use in moderation) (coconut oil, olive oil, grass-fed butter or ghee)

Protein

When we think of protein we mostly think of muscle; but protein is so much more than a muscle-

building nutrient. Did you know that the word protein comes from the Greek word protos, which

means “first”? This makes sense when you consider that every single cell of your body is made

up of protein. Without it, you simply wouldn’t exist.


What’s more, the neurotransmitters that enable your nerves to communicate with each other and

the rest of your body are made up of amino acids (the building-blocks of protein). Protein is also

essential for making the enzymes that break down and digest food.

Clearly, if you want to repair your nerves and support nervous system health, you will need to

eat enough protein… however, you can probably guess what I’m about to say: not all protein is

created equal. And the quality of protein you choose to put on your plate will determine whether

you help your nerves or hinder them.

Animal protein:

Long considered the pinnacle of health-boosting foods, we now know that animal protein comes

with a long list of concerns, both in terms of our health and the environment. Before I carry on,

I’d like to say that the goal of this e-book is not to judge or demonize your diet, but to give you

information that will help you to make an informed decision about what you choose to eat.

Animal protein and health:

Red meat and processed meat products (such as bacon, sausages, chicken nuggets, ham, etc.)

increase inflammation in the body. A review of case-controlled studies shows that people who

regularly eat animal protein have higher levels of C-reactive protein (a blood protein that

indicates chronic inflammation in the body) than people who prioritize eating plants.

Meat consumption is also associated with higher BMI (body mass index), and this goes hand in

hand with higher levels of LDL cholesterol, which, as we’ve seen, is a factor in neuropathy.

And who could forget the groundbreaking 2015 report by the International Agency for Research

on Cancer (IARC), which found that eating processed meat and red meat opens the door to

cancer. In fact, for every 50-gram portion of processed meat eaten daily the risk of colorectal

cancer increases by 18%.

This report classed red meat as a Group 2A carcinogen (probably carcinogenic to humans) and

processed meat as a Group 1 carcinogen (carcinogenic to humans) - that’s the same category as

tobacco. It is interesting that, while smokers now have to put up with graphic images of tumors

and disease on their packets of cigarettes, supermarkets and fast food restaurants can sell us meat

products without even a word of warning. This is certainly food for thought.

Maybe you are wondering why, or how. After all, we’ve eaten meat since the dawn of time,

right? Yes - but the situation is like chalk and cheese. Back when we hunted with spears and

arrows, meat was a ceremonial and occasional meal. We did not have the capacity to kill large

numbers of animals, nor to eat them every day. What’s more, these animals were wild and

healthy, a far cry from the modern-day factory-farmed animal.

I’ll end this section with a quick look at what animals are fed in factory farms. You are what you

eat - and you are what your food eats.

Same species meat:

o Remember mad cow disease? That was caused because cattle were being fed the

remains of cattle. But this is still happening. Animals are fed the “rendered


remains” of other animals. Rendering is a process that turns animal waste into

“useable materials”, in this case animal feed. This means pig carcasses being fed

to pigs, chicken carcasses being fed to chickens, etc.

Animal waste and manure:

o Cattle manure, swine waste and poultry litter are on the menu for factory farmed

animals. This waste contains the residues of any antibiotics and medicines given

to the animals.

Antibiotics and medication:

o Did you know that up to 80% of the consumption of antibiotics happens in the

animal farming sector? This is largely to make the animals fatter, as well as to

keep them alive despite squalid conditions. And the result is the rise of antibiotic-

resistant superbugs. In Europe, the use of antibiotics for growth promotion was

banned in 2006. In the US, this is still happening.

The solution? Organic, small-scale, grass-fed, humanely-reared. It is more expensive, but at least

your steak won’t come with a hefty side-serving of neurotoxic chemicals. You can also choose to

turn towards plant-protein. With the growing plant-based meats market, there’s much more on

offer than the old lentil burger of the 90’s! More on that in a moment.

Fish:

Now you might think this doesn’t apply to you, because you choose to get your protein from

fish. We saw earlier that some fish contain high levels of neurotoxic mercury, and are best

avoided. But there are a few other things to consider, such as where your fish comes from.

Farmed fish, for example, can be fed genetically modified feed, as well as legal and illegal

pesticides. One example of this is Northern Harvest Sea Farms, which were found to have used

an “off-label” pesticide to treat an outbreak of sea lice in their ocean-based fish farm. But even

legal pesticides, such as the routinely-used Cypermethrin, have neurotoxic effects.

Wild-caught fish is better, but does not guarantee a healthy fish. After all, the pesticides,

fertilizers and pollution run-offs from factories and industrial farms end up in rivers, streams, and

waterways, and therefore in the fish too. A 20-year study carried out by the US Geological

Society found that levels of pesticides are a massive concern for aquatic life in the United States.

The solution? Source your fish from small-scale fisheries that catch their fish in a sustainable

way, from clean, unpolluted waters. But this brings up another big question: where are these

pristine waters? Are there any left?

Animal protein and planet:

A quick note here about the impact of animal agriculture on our world. While this isn’t directly

related to your nervous system, we are all on this Earth together. We owe it to future generations

to be mindful of how we treat our environment.

The amount of meat we consume has gone up year on year, and is set to keep rising. In 2000, the

annual meat consumption was 229 million tons. According to reports by the United Nations, this

demand is set to double by 2050.


Let’s think about what that means for a moment. Already, over 30% of the planet’s land surface

is given up to animal farming. We know, from hundreds of reports compiled by climate science

experts, that our planet is on the brink of a serious environmental crisis. In some ways, the crisis

is already happening - just look at what happened in Australia in early 2020. Wild fires that burnt

up 25 million acres, killed 3 billion animals, and sent up plumes of smoke that were visible from

space.

In 2019, 11,000 scientists made a statement: “We declare clearly and unequivocally that Planet

Earth is facing a climate emergency. To secure a sustainable future, we must change how we

live.”

There are many factors involved in climate change. Cars, planes, coal mining, factories all

contribute. And so does meat production. It is an uncomfortable truth, but one we all need to

face. There is not much we can do about coal mining, or the number of planes in the sky, or even

new oil pipe-lines. But three times a day, we can choose to eat foods that are kinder to the planet:

we can choose plants.

If you can reduce your intake of animal protein while increasing your intake of plant protein,

your health will benefit, and so will the environment. What’s more, you’ll be joining a rapidly

growing movement of people choosing plants over meat - in the US, the number of people

following a plant-based diet has increased by 600% since 2014, according to an article in Forbes.

Plant-protein:

Protein in plants? Are you sure? Yes - let me show you how.

The reason meat is considered the be-all-and-end-all of protein foods (also known as a “complete

protein”) is because it contains all the essential amino acids required for optimal health.

There are 21 amino acids common to all life forms. The human body can produce 12 of them, the

other nine have to come from food. These amino acids are:

Phenylalanine

Valine

Threonine

Tryptophan

Methionine

Leucine

Isoleucine

Lysine

Histidine

Meat (beef, turkey, pork, chicken, lamb…) contains all of these essential amino acids. But so do

certain plant foods, namely quinoa, buckwheat, soya beans (tofu, tempeh), hemp seeds and chia

seeds.

What’s more, you can also combine plant foods to obtain all nine essential amino acids, like this:


Seeds or nuts with legumes or beans (for example lentils and pumpkin seeds; cashew

nuts and split peas; sesame seeds and garbanzo beans; almonds and black beans)

Grains with legumes or beans (for example brown rice and lentils; oats and peanut

butter; whole-grain pasta and peas; bean soup with sourdough bread).

These plant foods also come with a healthy helping of fiber, which keeps blood sugar levels

balanced and therefore helps protect your nerves.

The best sources of protein are:

Beans and legumes (black beans, black eye peas, kidney beans, broad beans, cannellini

beans, green peas, lentils, peanuts, soybeans and tofu, garbanzo beans, lima beans, butter

beans…)

Pseudo-grains and seeds (buckwheat, quinoa, amaranth, hemp seed, chia seed)

Low-mercury fish (according to the FDA, the fish lowest in mercury are as follows -

these are listed as safe to eat up to 3 servings of 4 ounces per week: anchovy, Atlantic

croaker, Atlantic mackerel, butterfish, catfish, cod, crawfish, flounder, haddock, hake,

herring, mullet, perch, plaice, pollock, sardine, shad, skate, sole, freshwater trout)

Organic, grass-fed meat and poultry (bear in mind these are low in fiber and even

organically produced animal products impact on the planet - aim to reduce your portion

size & eat in moderation, no more than 3 times a week)

Maintaining balanced blood sugar through diet

So, now you know about macronutrients, what are the healthiest sources of all three, and how

can you combine them to keep your blood sugar levels balanced?

The trick to keeping your blood sugar levels stable is to eat foods that take longer to break down

and digest. This way the glucose in those foods is released more slowly, leading to better insulin

sensitivity, and balanced blood sugar levels.

The foods that take longer to break down are foods that are rich in fiber, and high in protein.

Below you’ll find tables showing the best sources of each macronutrient. Then I’ll compare two

meal-plans to show you how you can make small changes and improve your blood-sugar balance

without having to move completely out of your comfort zone.

If you are feeling a little apprehensive right now, please don’t. Take it one step at a time, and

you’ll soon find yourself naturally making choices that support your nerve health.


Best sources of macronutrients and how to prepare them

Complex Carbohydrates

Food How to add it to your diet

Root vegetables

Sweet potatoes Mashed, steamed, baked with the skin on.

Blended into a soup with curry spices, white

beans and coconut milk.

Potatoes Mashed, steamed or boiled.

In salads with green beans or leafy greens,

Baked with the skin on, with healthy

toppings like home-made baked beans or

hummus.

Carrot Grated raw into salads, or with lime and

sesame seeds.

Roasted with rosemary or other herbs.

Cut into batons, blanched and drizzled in

tamari or soy sauce.

Beetroot Grated raw into salads.

Bended with chickpeas to make beetroot

hummus.

Cooked in vegetable stock, then blended with

white beans into a creamy soup.

Parsnips Made into parsnip rice and added to raw

salads.

Steamed and mashed.

Cooked in vegetable stock, then blended with

white beans into a creamy soup.

Radishes Raw in salads.

Served with a bean dip, hummus or

guacamole.

Turnips An alternative to white potatoes - steam,

mash, or blend with beans, herbs and

vegetable stock to make soup.

Celeriac An alternative to white potatoes - mashed,

roasted, or blended with beans and vegetable

stock to make soup.




Gluten-free Whole Grains

NB: Soak the grains for at least 4 hours, or overnight - this will make them easier to digest.

Brown or black rice Nuttier and more filling than white rice

thanks to higher fiber content.

Delicious mixed with a little coconut oil and

a pinch of salt.

Add bulk to salads.

Millet A mild-flavored alternative to wheat

couscous.

Delicious in tabbouleh and adds body to

salads.

Oats Add to smoothies, make porridge or

overnight oats and top with berries or other

fruits for a filling breakfast.

Quinoa A pseudo-grain, quinoa is actually a seed and

packed with protein along with complex

carbs.

Cook as you would rice. Add spices, toasted

seeds and a little dried fruit for a tasty side

dish, mix with raw veg (such as spinach,

tomatoes, peppers, radish, carrots, fennel,

celery, etc.) for a filling salad.

Amaranth An ancient pseudo-grain that has a pleasant

earthy flavor and is packed with minerals and

fiber. It’s very versatile. You can sprout it

and add it to salads, add to soups or stews to

thicken them, or turn it into a breakfast bowl

by adding fresh fruits, nuts or seeds.

Buckwheat Has a pleasant nutty, almost smoky flavor.

Add to salads or as a side to curries and

stews.

Can also be sprouted and eaten raw, or added

to granola.

Buckwheat noodles or pasta are a high-

protein alternative to wheat varieties.




Beans and legumes

NB: Soak beans and legumes overnight to release the anti-nutrients. Not doing so will result

in digestive discomfort.

Chickpeas Make into a hummus dip - go wild and blend

with different herbs and spices like:

Cilantro and lime; fresh mint; fresh turmeric;

red peppers and paprika; cumin and

beetroot…

Black beans Blend into a Mexican inspired dip with

cilantry and serve with avocado and raw

vegetables.

Broad beans Great added to potato salad, or added to

soups and stews.

Blend with fresh mint, olive oil and lemon

juice for a delicious dip.

Lentils Use red lentils in soups and curries, and

brown lentils in stews (instead of mince) or

salads.

Organic soya (tofu, tempeh, edamame) Use tofu and tempeh as you would meat or

fish.

Marinade with tamari, maple syrup, fresh

ginger and garlic.

Blend silken tofu with cacao for a high-

protein chocolaty dessert.

Healthy Fats


Coconut oil Stable at high temperatures, this is a good oil

to use for steam-frying and baking.

Extra virgin olive oil Drizzle onto raw veg salads with a squeeze

of lemon; blend with basil and pine nuts to

make a healthy pesto.

Avocado Blend with mint and lemon juice to make a

creamy mayo; mash with tomatoes and fresh

herbs and pile onto whole-grain sourdough.

Seeds - pumpkin seeds, sunflower seeds,

hemp seeds, sesame seeds…

Bake in the oven and sprinkle over your

meals; use seed butter instead of dairy butter.


Healthy Fats


Nuts - walnuts, brazil nuts, almonds, pecans,

macadamia…

Blend with dates or other dried fruits to make

energy balls; roast, crush and sprinkle onto

soups; have a handful as a snack with piece

of fruit.

Coconut yogurt Use instead of dairy; top with home-made

granola and berries for breakfast; add to

smoothies for extra creaminess.

Grass-fed Butter/Ghee Use in moderation.

Choose organic, pasture-raised, grass-fed

butter.

Try vegan butter made from shea butter and

olive oil.

Protein-rich Foods

Food Healthy ways to eat it

Plant-proteins - chia seed, hemp seed, quinoa,

buckwheat, soya

Prepare a chia pudding as a snack or

breakfast bowl.

Sprinkle a tablespoon of hemp seed on your

meals.

Try quinoa or buckwheat instead of rice or

pasta.

Use tempeh or tofu instead of meat or fish.

Beans & legumes Pair with either a gluten-free grain or with

toasted nuts or seeds to obtain all the

essential amino acids:

For example:

hummus (chickpeas blended with tahini, or

sesame seed paste)

Beans with toasted almonds

Lentils and toasted cashews

Trail mix of with roasted nuts, seeds and

peanuts

Peanut butter on oat crackers (peanuts are

legumes)

Brown rice and beans

Wholegrain pasta and peas

Bean soup with wholegrain sourdough bread


Protein-rich Foods

Food Healthy ways to eat it

Beef, chicken, turkey, pork etc. Choose organic, free range, and grass fed.

Eat less than 3 times a week.

Keep portions small (no larger than the palm

of your hand) and serve with a big helping of

vegetables.

Eggs Choose organic eggs from free range

chickens.

Try poached eggs with avocado on

sourdough.

Add a boiled egg to salads for an extra

protein kick.

Fish Avoid big fish as they are high in mercury.

Choose from these low-mercury fish instead.

Limit to 3 portions of 4oz a week:

Anchovy

Atlantic croaker

Atlantic mackerel

Butterfish

Catfish

Cod

Crawfish

Flounder

Haddock

Hake

Herring

Mullet

Perch

Plaice

Pollock

Sardine

Shad

Skate

Sole

Freshwater trout

Steam or bake with herbs and plenty of

lemon juice. Serve with root vegetables and

salad.


Putting changes into practice

A good rule of thumb is to aim for half your plate to be filled with low-carb vegetables, split the

rest between healthy sources of protein (beans, tofu) and healthy sources of complex

carbohydrates (grains or root vegetables), and finally add the healthy fats as a condiment, for

example a drizzle of olive oil, a small handful of toasted nuts or seeds, or a couple of tablespoons

of dressing.

This is not set in stone, but is a good benchmark to aim for, especially as you begin your journey

towards a more nerve-friendly diet. As you get more comfortable cooking and eating whole

foods, you will naturally find the balance that works for you. The thing to remember is to make

sure you choose carbohydrates that are high in fiber, and pair them with a protein-rich food to

keep your blood sugar levels stable.

Here are a few examples of how this could look.

High sugar diet vs high fiber diet

Blood-sugar disrupting diet

High-sugar, low fiber, high

processed foods

What’s the problem?

Blood-sugar balancing diet

More fiber, more protein,

more whole foods

Breakfast:

Fruit juice

White bagel with jam

Bowl of sugary cereal with

milk

Fruit juice, white bagel, jam,

sugary cereal: these contain

a lot of sugar and little to no

fiber. The result: blood sugar

levels go up quickly, and

crash back down mid-

morning (at which point you

will reach for that snack).

Smoothie (with banana,

berries, leafy greens, chia

seeds, oats)

Whole-grain bagel with nut

butter

Home-made granola or shop-

bought granola containing

high-protein nuts and seeds

and no added sugar

Snacks:

Biscuits

Vanilla latte

Blueberry muffin

Shop-bought biscuits and

muffins tend to be made with

refined white flour - i.e.

refined carbs, which cause a

sharp rise in blood sugar.

Home-made energy ball

Home-made oat cookie

Apple with peanut butter or

nut butter

Handful of mixed nuts and

seeds


Blood-sugar disrupting diet

High-sugar, low fiber, high

processed foods

What’s the problem?

Blood-sugar balancing diet

More fiber, more protein,

more whole foods

Lunch:

Ham salad baguette

White pasta with tomato

sauce

Burger and fries

White bread and white pasta

are refined carbs and do not

contain enough fiber.

Sandwich meats and burgers

are classed as processed

meat. Fries contain

acrylamide, are high in

processed vegetable oil and

contain very little fiber.

Whole-grain wrap with tofu,

spinach, avocado, sweet

peppers

Zucchini or carrot “pasta”

with creamy avocado sauce

and cherry tomatoes

Bean burger with baked

sweet potato

Dinner:

Frozen pizza

Microwave lasagna

Chinese takeaway

Processed foods such as pre-

prepared pizza, lasagna or

other ready meals can

contain trans-fats. They

almost always contain added

sugar, and are very often low

in fiber.

Home-made pizza piled high

with veggies like mushrooms

and peppers

Home-made lasagna with

whole-grain spelt pasta,

eggplant, zucchini and plant-

based béchamel

Home-made stir-fry with

buckwheat noodles

You will find recipes for these suggested alternatives in Appendix 1.

2 - Nerve-Friendly Nutrients

Balancing your blood sugar levels will help you achieve a healthy weight as well as prevent any

further nerve damage.

But you can go further by adding in particular nutrients that have been proven to support nerve-

health. Below you will find a list of these, food-sources where relevant, and suggested dosage.

You can choose to include health sources of these nutrients where applicable, or take a

supplement. If you choose to supplement, it is a good idea to speak to your doctor beforehand,

especially if you are taking medication.

Vitamin D

Most of us are not getting enough of the sunshine vitamin, since we spend most of our time

indoors. Vitamin D deficiency is associated with many health issues - for example depression,

heart disease, and even cancer. It is also linked to an increased risk of neuropathy, particularly in

diabetic patients. This is particularly relevant here because it also plays a role in glucose

metabolism - lower levels of Vitamin D increase the risk of diabetes.


In a study to assess the efficacy of Vitamin D supplements on diabetic peripheral neuropathy,

researchers split patients into two groups. One group was given Vitamin D, the other a placebo.

After 8 weeks, the patients taking the Vitamin D experienced better neuropathy symptom scores

- meaning their symptoms improved. This could be due to Vitamin D’s anti-inflammatory and

anti-oxidant effect, but also its effect on blood sugar management.

How much Vitamin D should you take?

The (recommended daily intake) RDI of Vitamin D is 15 micrograms, (or 600 IU/international

units) per day. But according to many nutritionists, this falls short of what the body really needs.

Vitamin D is perfectly safe up to 4000 IU per day. It is best to stay under this threshold, as taking

too much can cause problems with calcium absorption.

A good place to start is a supplement of 2000 IU per day.

Bear in mind Vitamin D can interact with statins, steroids and diuretics, so make sure you speak

to your doctor if you are on any of these medications.

B-Vitamins

We saw earlier that a deficiency in certain B vitamins, namely B1, B6, B9 and B12, can

contribute to nerve damage. That’s because these B vitamins are essential for the body to

maintain healthy nerves - both in terms of how they function, and how quickly nerve tissue

regenerates.

A review of studies on neuropathy and B-vitamins, published in the journal Vitamins and

Minerals, confirmed that these B vitamins help protect and repair nerves. The review also found

that adequate levels help to fight inflammation and provide some pain relief.

How much B1, B6, B9 and B12 should you take?

The right amount to take will vary depending on your age and medical status (as both of these

factors impact how well you can absorb nutrients from food and supplements). The RDI is just a

base-line amount to avoid deficiency.

B1 (thiamin): 1.2 milligrams for men and 1.1 milligrams for women

B6 (pyridoxine): 1.3 milligrams for men and women

B9 (folate): 400 micrograms for men and women

B12 (cobalamin): 2.4 micrograms for men and women


Food sources of B-vitamins:

Thiamin (B1)

Food Serving Size Amount (mg)

Sunflower seeds 1/4 cup 0.52

Navy beans 1 cup 0.43

Black beans 1 cup 0.42

Barley 1/3 cup 0.40

Dried peas 1 cup 0.37

Green peas 1 cup 0.36

Lentils 1 cup 0.33

Pinto beans 1 cup 0.33

Lima beans 1 cup 0.30

Oats 1/4 cup 0.30

Asparagus 1 cup 0.29

Sesame seeds 1/4 cup 0.28

Kidney beans 1 cup 0.28

Flaxseeds 2 tbsp 0.23

Peanuts 1/4 cup 0.23

Sweet potato 1 cup 0.21

Tofu 4 oz 0.18

Brussels sprouts 1 cup 0.17

Beet greens 1 cup 0.17

Spinach 1 cup 0.17

Pineapple 1 cup 0.13

Orange 1 medium 0.11

Cabbage 1 cup 0.11

Broccoli 1 cup 0.10


Pyridoxine (B6)

Food Serving

Size

Amount

(mg)

Turkey 4 oz 0.92

Chicken 4 oz 0.68

Sweet potato 1 cup 0.57

Potatoes 1 cup 0.54

Sunflower seeds 0.25 cup 0.47

Spinach 1 cup 0.44

Banana 1 medium 0.43


Avocado 1 cup 0.39

Lentils 1 cup 0.35

Cabbage 1 cup 0.34

Winter squash 1 cup 0.33

Broccoli 1 cup 0.31



Bok choy 1 cup 0.28


Bell peppers 1 cup 0.27

Onions 1 cup 0.27

Turnip greens 1 cup 0.26

Collard greens 1 cup 0.24


Folate (B9)

Food

Serving

Size

Amount

(mcg)

Lentils 1 cup 358.38


Garbanzo beans 1 cup 282.08

Asparagus 1 cup 268.2

Spinach 1 cup 262.8

Black beans 1 cup 256.28

Navy beans 1 cup 254.8

Kidney beans 1 cup 230.1

Turnip greens 1 cup 169.92

Broccoli 1 cup 168.48


Beets 1 cup 136

Romaine lettuce 2 cups 127.84

Dried peas 1 cup 127.4

Avocado 1 cup 121.5

Papaya 1 medium 102.12


Peanuts 1/4 cup 87.6


Sunflower seeds 1/4 cup 79.45

Quinoa 3/4 cup 77.7


Cobalamin (B12)

Food

Serving

Size

Amount

(mcg)

Nutritional yeast 1/2 cup 8.5

Sardines 3.20 oz 8.11

Nori (seaweed) 1/4 cup 5

Chanterelle mushrooms 4 oz 2.65

Cod 4 oz 2.62

Yogurt 1 cup 0.91

Eggs 1 each 0.55

Turkey 4 oz 0.42

Chicken 4 oz 0.39

Cheese 1 oz 0.24

Tempeh 3 oz 0.14

Mushrooms, Crimini 1 cup 0.07

Alpha lipoic acid

Alpha-lipoic acid (ALA) is an antioxidant that has shown promise when it comes to treating the

symptoms of neuropathy. It reduces oxidative stress, improves nerve blood flow and nerve

condition velocity - the speed at which messages are passed between nerve cells. A review of

clinical trials and studies concluded that ALA “is efficacious and safe” and provided “clinically

meaningful improvements” in the treatment of diabetic neuropathy.

Scientists compared ALA to currently available pain-management drugs, and found ALA is

better tolerated, faster-acting, and improves many neuropathy symptoms such as numbness, lack

of sensation, muscle strength and pain. It also helps nerves to repair themselves.

How much ALA should you take?

The standard dosage of ALA in most studies is 300-600mg per day. While many foods contain

some ALA, studies suggest that eating ALA-rich foods does not significantly increase levels of

ALA in the blood. It is more effective to take a good quality supplement. Start with 300mg/day

for a month.

Food sources of ALA

Alpha lipoic acid is a naturally-occurring compound produced by both plants and animals

(including humans). In food, ALA is bound to the amino acid lysine, which makes it hard for the

body to break it down and make use of it.


In animal products, organ meats such as liver, heart and kidney contain the highest amounts of

mitochondria and therefore ALA. In plants, the energy is produced by chloroplasts (cells where

chlorophyll converts sunlight into energy), so the greener the plant (spinach, chard, collard

greens, peas, broccoli), the more ALA it contains.

Acetyl-L-carnitine

Acetyl-L-carnitine (ALC) is an amino acid and an antioxidant that has shown promise in the

fight against neuropathy. In one study to examine the effect of ALC on chemotherapy-induced

neuropathy, patients were split into two groups - one which was given 3 grams of ALC a day, the

other a placebo. After 12 weeks, sensory neuropathy and fatigue were significantly improved in

the ALC group compared with the placebo group.

The other benefit of supplementing with ALC is that it can reduce blood glucose levels and

improve insulin sensitivity, which helps protect nerves from further damage.

How much ALC should you take?

A typical dose of acetyl-L-carnitine is 500mg, twice a day. Even though it is present in food,

concentrations are pretty low (for example, beef contains on average 100mg in 4 ounces). It is

more effective to supplement ALC.

L-carnitine comes in several forms such as L-Carnitine L-Tartrate, which is usually used for

enhancing physical performance, and Glycine Propionyl L Carnitine, which is usually used to

improve blood flow. Acetyl-L-carnitine is the one you want for neural benefits.

N-Acetyl cysteine

N-acetyl cysteine is a form of cystine (an amino acid), and also has antioxidant properties.

Studies show that it treats neuropathic pain and reduces inflammation.

In an animal study, N-acetyl cystine reduced neuropathic pain, improved coordination, and

reduced oxidative-stress-induced nerve damage from high blood glucose levels.

Another reason to add n-acetyl cysteine to your day is that it boosts the liver’s production of

glutathione. Glutathione is one of our most powerful antioxidants - it neutralizes and eliminates

toxins while reducing inflammation. Good news for nerve health!

How much N-acetyl cystine should you take?

While cystine is found in many high-protein and sulfur-containing foods (like meat, garlic, and

eggs), n-acetyl cystine can only be found in supplement form.

A standard dose is between 600-1800mg per day. Start with 600mg once or twice a day.

3 - Anti-Inflammatory Nutrients

As we briefly touched on earlier, inflammation is a key element in neuropathy. The role of

inflammation is to eliminate whatever is causing the body harm - whether that’s clearing away a


virus or a clearing away dead cells and damaged tissue around a cut. But when there are too

many triggers - chemicals from food and environmental pollutants, sugar in the blood, etc.,

inflammation goes out of control, it attacks and damages your body.

Thankfully, nature has gifted us with many natural remedies to chronic inflammation. For

example the hundreds of different phytonutrients found in fresh fruits and vegetables. The more

fresh, organic produce you eat, the more antioxidants you give your body - these antioxidants

fight inflammation and give your nerves the chance to repair themselves.

Beyond fruits and vegetables, you can also add anti-inflammatory superfoods to really get your

inflammation levels under control. The following four nutrients have been widely studied for

their protective and therapeutic effects on nerves.

Curcumin

It’s been several years since turmeric really made the headlines as a cure-all superfood, but

unlike some, turmeric really does deserve that status. It has been studied extensively and found

beneficial for a number of conditions, including neuropathy.

This is because curcumin is a powerful antioxidant and anti-inflammatory, and as such helps

your body to reduce levels of inflammation, in whatever way they are manifesting for you.

In one animal study, curcumin supplementation reduced chemotherapy-induced neuropathy in

mice within 14 days, and improved pain, function and inflammation markers. Another study

found that taking curcumin in the early stages of neuropathy helps to prevent chronic neuropathic

pain from developing.

How much curcumin should you take?

To add a little antioxidant and anti-inflammatory power to every meal, you can add turmeric,

either fresh or powdered, to your dishes. To make sure it is properly absorbed, take it with a

source of fat (nuts, seeds, coconut oil) or a pinch of black pepper.

However, if you are not keen on the flavor of turmeric, and want to take larger doses of

curcumin, the best thing is to take a supplement. Start with 500mg per day. Doses of upwards of

1000mg per day are usually well tolerated.

Ways to add turmeric to your dishes:

Grate a thumb-sized piece of turmeric into soups, stews and stir-fries.

Mix a tsp of turmeric powder with a pinch of cinnamon and black pepper into warm

coconut, almond or oat milk.

Mix a tsp of turmeric with tahini and olive oil to make a creamy salad dressing.

Omega-3

Another superfood that has stood the test of time and been extensively studied is Omega-3. Just

like curcumin, Omega-3 is a powerful antioxidant and anti-inflammatory. Because of these

properties, it helps to repair damaged nerves and reduce pain.


In one study published in BMC Cancer, scientists found that Omega-3 supplements stopped the

formation of inflammatory cells that drive peripheral neuropathy. They also found that breast

cancer patients who supplemented with Omega-3 were less likely to suffer chemotherapy-

induced neuropathy than those who didn’t supplement.

In a more recent review of studies, researchers found that Omega-3 doesn’t just slow the

progression of neuropathy, but can even reverse it by helping to stimulate neuron outgrowth.

The other benefits of Omega-3 are that it can also address associated symptoms of neuropathy

such as depression and anxiety. Omega-3 keeps your brain healthy and helps improve mood. All

in all, a great all-rounder when it comes to your nerve health.

How much Omega-3 should you take?

Omega-3 is safe and well tolerated in doses up to 5000mg per day. However, as with any

supplements, check with your doctor before you start taking it, especially if you’re on

medication.

A standard Omga-3 dose is 1000mg per day.

Omega-3 is most commonly associated with fish oil, however it should be noted that the fish

obtain their Omega-3 from algae. Given the problems surrounding fish health and the

implications of overfishing for our environment, it is a good idea to cut out the middle-man and

go for a plant-based Omega-3 supplement.

You can also top up your intake by including these foods:

Walnuts

Chia seeds

Flax seeds

Soy beans

Small fish (sardines, herring, anchovies)

Cordyceps

Cordyceps, or the caterpillar mushroom, has been used for millennia across the globe to promote

health and longevity. More recently, scientists have explored whether it can have therapeutic

applications for the nervous system - and it can.

Thanks to its anti-inflammatory properties, cordyceps militaris can protect nerve cells, improve

memory, and reduce the risk of neuroinflammatory disorders.

One study isolated ten different compounds in cordyceps and tested their effects on a number of

cultures. All compounds showed anti-proliferation effects on human cancer cells, while half the

compounds were found to inhibit inflammatory mediator cells - meaning that cordyceps helps

the immune system to rebalance and stop attacking what it shouldn’t.


How much cordyceps should you take?

Cordyceps militaris is the strain that has been studied in relation to its protective effects on

neural health.

In human trials, dosage has been between 1000 and 3000mg per day, either in one dose or spread

throughout the day. Start with 500mg per day. Choose a brand made from organic mushrooms

and containing the extract as well as the fruiting body, as this delivers all the mushroom’s

polysaccharides and other nutrients.

Lion’s mane

Another medicinal mushroom with powerful anti-inflammatory effects. Lion’s mane, also known

as yamabushitake or Hericium erinaceus, has been a staple of Chinese medicine since ancient

times, and has been studied for its neuro-regenerative effects.

In one animal study, scientists observed the effect of lion’s mane on mice with injury to the

peroneal nerve (the nerve that provides feeling to the top half of the leg and knee, that then splits

into two nerves that control the bottom part of the leg). They found that mice treated with lion’s

mane recovered more quickly than in non-treated mice. Lion’s mane supports certain genes that

play a role in mediating neural outgrowth and cell survival - thus leading researchers to conclude

that daily supplementation of lion’s mane could promote the regeneration of nerves, especially at

the early stages of recovery.

But the real beauty of lion’s mane is that it’s an immuno-modulator. This means it can stimulate

or suppress inflammation depending on what is needed - basically it helps your body adapt and

respond to stress. For example, there are moments when inflammation is beneficial - for example

when your body is trying to get rid of a virus. While at other times, when your body is

chronically inflamed and is damaging your cells, inflammation is a problem and needs to be

suppressed. Lion’s mane can help in both cases.

How much lion’s mane should you take?

The only human study on lion’s mane gave participants 750mg of lion’s mane extract (250mg,

three times a day), and found this to be well tolerated and effective.

I would suggest starting with a smaller dose, 250-500mg/day, for gentle daily immune system

and neural health support.

You now know how to adapt your diet to balance your blood sugar levels, which nutrients help

your nerve health, and which ones help to fight inflammation. You’ve also learned the dietary

changes that will help to prevent and reverse neuropathy, and how to put them into practice.

Beyond what you put on your plate, how you move your body and even how you think can also

affect your nerves. Through the right movements, you can support your nerves to regenerate, as

well as keep yourself in optimal health. That’s what we’ll look at now.


4 - Moving for Your Nerves

The saying “use it or lose it” is particularly relevant when your goal is to protect your nerves and

stay in good shape as long as possible. How much do you move in your day to day life?

Our modern lives are such that we spend an inordinate amount of time sitting down - at our

desks, on the train, in our cars, watching tv… most of us fall way short of the 150 minutes of

exercise a week, recommended by the World Health Organization as the minimum for health.

This sedentary lifestyle, coupled with an over-abundance of empty calories, create the perfect

conditions for type 2 diabetes and obesity. It’s bad news for your nerves, in other words.

And then neuropathy itself makes the situation worse.

The symptoms of nerve damage (pain, numbness, pins and needles, etc.) make exercising more

challenging. What’s more, most of us have come to see exercise as a chore rather than a pleasure,

creating a mental barrier to it. Add to that the issues of feeling self-conscious, and you’ve got a

perfect storm of conditions that make working out the last thing on your list. When in fact, it

should be the first.

There are three main reasons why exercise should be a priority.

Helps keep your blood sugar under control:

We’ve seen how high blood sugar damages nerves by increasing levels of inflammation and

oxidative damage through AGEs. We also know that blood sugar imbalances are associated with

serious health conditions such as obesity, type 2 diabetes, and neurodegenerative diseases.

A study in the Journal of Sports Medicine looked at the effect of 30 minutes of moderate

exercise a day on healthy adults. After 40 days, their fasting blood glucose (FBG) was measured.

The participants with low blood glucose levels had increased FBG, while those with a high blood

glucose level had lowered FBG. The researchers concluded that moderate exercise is an effective

treatment to regulate FBG levels, particularly in patients with excess weight or diabetes.

Helps re-grow nerves:

Diabetic neuropathy happens because of the loss of unmyelinated axons, and this is what causes

the progressively worsening symptoms. Exercise can help halt and reverse the damage.

Scientists from Department of Neurology of the University of Utah carried out a study that

compared the nerve fiber density measurement in patients that followed either an exercise

routine or counselling sessions. They found that in patients who exercised, distal leg nerves grew

significantly, leading researchers to conclude that exercise can reverse nerve damage in early

diabetic neuropathy.

Reduces inflammation:

Inflammation doesn’t just damage your nerves, it also worsens your pain symptoms and

dramatically reduces your quality of life. Not to mention that it puts you at higher risk of other

chronic diseases.


We’ve seen how some nutrients lower inflammation - and you can really increase their effect by

factoring in some gentle daily exercise.

A review of 11 studies examining the impact of exercise on inflammation markers in middle-

aged and older adults found that aerobic exercise reduces pro-inflammatory molecules such as C-

reactive protein.

As you can see, exercise tackles neuropathy from many angles, and studies confirm how

beneficial it is to add it to your routine.

There’s no denying it can be a challenge - but exercising does not necessarily have to mean

squeezing yourself into some lycra and hitting the gym for an extreme workout. In fact, some

high-intensity workouts can increase levels of inflammation, and potentially cause injury.

If you’re new to exercise, or haven’t done much recently because of your symptoms, it’s better to

ease yourself into a gentle routine, and progress as your body gets stronger and your energy

increases. You’ll be surprised how quickly this happens if you are consistent in your habits.

Strengthening exercises

Build your muscle strength. We don’t notice it, but even standing up straight requires our

muscles to be engaged. The stronger they are, the more effortless your movements become.

Leg Raises & Back-Raises

These strengthen the lower back and glutes.

Stand behind a chair and hold onto the back. Lift your right leg out to the side as high as you can,

keeping it straight from hip to heel (without pointing the toe), then slowly lower it. Your

supporting leg should be slightly bent and your back straight.

Aim for 10 reps and then repeat with your left leg.

For back raises, lift your right leg behind you without leaning forward, hold it there for a second

and slowly lower it. As with the side raises, keep your supporting leg slightly bent, and do not

point your toes.

Aim for 10 reps and repeat with your left leg.

Squats

Squats strengthen the glutes, thighs and core.

Do this exercise standing in front of a chair or couch. Extend your arms out in front of you and

lower yourself down into an almost-sitting position, making sure that your knees don’t go past

your toes. Hold that position for a second or two, then go back to a standing position. Repeat.

Aim for 10 to 15 repetitions. If you find this too challenging, you can place a few cushions on

the chair.


Wall Push-ups

This is a modified version of the traditional push-up that will tone your shoulders and chest.

Stand facing a wall, about an arm’s length away from it. Lean forward and place your palms flat

against the wall, at shoulder level. Bend your arms to bring yourself closer to the wall, hold for a

second, then slowly push yourself back by straightening your arms.

Aim for 10-15 reps.

Once these feel easy, move on to knee push-ups (same movement, but done kneeling on a mat).

Arm Raises & Side-Raises

Good for upper body strength and posture.

Sit on a chair with your feet flat on the floor, or stand. Holding light weights (you can improvise

with water bottles if you don’t have weights), tuck your elbows along your waist and have the

weights at shoulder level with your palms facing forward. Slowly lift them above your head and

lower them back down.

Aim for 10-15 reps.

Sit on a chair with your feet flat on the floor, or stand. Hold light weights at your side, with your

palms facing inwards. Slowly lift your arms to shoulder height, then lower them back down.

Aim for 10-15 reps.

Basic Plank

Strengthens abs, upper arms and shoulders.

Start on your hands and knees. Place your forearms on the floor or mat, with your elbows under

your shoulders, position your knees under your hips with the balls of your feet on the floor. Lift

your knees off the ground and shift your weight to your forearms and feet while straightening

your body into a line.

Hold for 15 to 30 seconds. Rest for 10 seconds, and repeat twice more.

Bridge

Strengthens core, lower back and glutes.

Lie on your back, with your knees bent and your feet on the ground, hip-distance apart. Lay your

arms on the ground by your side, palms facing down. Press your weight into your feet, shoulders

and arms while lifting your hips until your body forms a straight line from your shoulders to your

knees.

Hold for 5 breaths, slowly lower, and repeat twice more.


Aerobic exercises

Aerobic exercise gets your heart rate up and get those endorphins (feel-good chemicals) pumping

around your body. It improves blood circulation and carries oxygen around the body - we need

oxygen to thrive, and so do our nerve cells.

Low-impact aerobic exercises include:

Brisk walking

Low-impact aerobics class (or doing the strengthening exercises suggested above at a faster pace

and with lower weights to raise your heart rate)

Water aerobics

Swimming

Pilates

If you are stuck at home, consider investing in an exercise machine to help keep you active. The

best ones for building muscle strength while providing a low-impact aerobic workout are:

Stair climbing machine

Elliptical training machine

Stationery bike with arm resistance bands

Start where you can, and push past that comfort zone for a few more minutes every day. If a 10-

minute walk feels like an achievement, then walk for 12 minutes a day for a week, then increase

to 15, then 20, and so on. If 10 reps feel like a challenge, then start there, but next week do 12

reps.

Every time you challenge yourself to do a tiny bit more, your muscles register that push, and

become stronger as a consequence. What’s more, that pushing past the first impulse to stop is

what creates the rush of endorphins that makes exercise feel so pleasurable.

Stretches

Stretching feels good, improves your posture, and helps you connect with your body on a deeper

level.

Quadriceps

Stand behind a chair or table, and hold on to it with your left hand. Bend your right leg behind

you and grab your foot with your right hand. Try to keep your thigh as perpendicular to the floor

as you can. You’ll feel the stretch on the front of your right thigh.

Hold for 30 seconds, then repeat with the left leg.


Calf

Sit in a chair with your left leg out in front. Place a towel or belt around the ball of your foot,

hold the ends, and sit up tall. Using the towel, pull the ball of your foot towards you.

Hold for 30 seconds, then repeat with your right leg.

Lower back

Get on all fours on a yoga mat, with your knees slightly wider than your hips and your heels

together, and your shoulders aligned with your wrists. Sit your hips back, while leaving your

arms stretched out in front of you. You should feel your back round and your lower back release.

Hold for 30 to 60 seconds.

Arms and chest

Stand with your feet shoulder width apart and your arms relaxed at your sides. Bring your arms

behind your back and interlink your hands. Pull your shoulders back.

Hold for 30 seconds. Release, and repeat.

Neck and shoulders

Stand with your feet shoulder width apart and your arms relaxed at your sides. Bring your arms

in front of you and interlink your hands. Press your palms outwards and lift the arms up and

away from the body.

Hold for 30 seconds, then release and repeat.

Sides

Sit on a hard-backed chair with solid arm-rests. Straighten your back, and then place both hands

onto the right arm-rest and use your upper body to twist yourself towards the right. Take slow,

deep breaths.

Hold the stretch for 30 seconds. Repeat on the left side.

5 - Thinking for Your Nerves

What happens in your mind affects your body.

We know this anecdotally. When we wake up on the wrong side of the bed, stub our toe, burn the

toast, and the rest of the day is one disaster after another: it isn’t coincidence. We create that

cascade of negative events with the thoughts we choose to focus on.

For example. The alarm goes off and your first thought is: “I’m not looking forward to today”;

you stub your toe and you think “I hate this house”, you burn the toast and think “I can’t do

anything right”. The rest of the day is going to mirror the energy that underlies those thoughts.


Similarly, we’ve all met at least one person whose constant complaining is matched by a long list

of physical ailments or catastrophes.

The brain is a powerful bit of software that always wants to make things easier for you. If you

think certain thoughts repeatedly, the mind will automate them. So they happen without you even

realizing. Most of us have recurring thoughts about ourselves and the world that have run in the

background for so long that we don’t even realize they are holding us back.

This is why it is so important to become aware of the negative or self-defeating thoughts you

have regularly, and start picking them apart or exchanging them for thoughts that serve you

better.

It’s even more vital when you are on a healing journey. Dealing with a health condition is tough

- I’m not discounting the challenges you face and how difficult life can be. But your reactions

and attitudes to what happens to you is what really matters, because they’re the things you can

control. When your attitude to life changes from one of fear and anger to one of gratitude and

peace, your body has a better chance of healing.

Gloria had always been hard on herself. She wanted to do well, and had a well-developed sense

of responsibility. She worked hard to support her family, and at the office took on more tasks

than she could manage. This caused her a lot of stress, but she shouldered it, putting in the

overtime. Despite doing more than most, her abrupt attitude didn’t make her any friends. Her

children didn’t inherit her work ethic, leading Gloria to feel like a bad mother. Deep down, she

felt like a failure that she couldn’t instill more drive in her children, or get a promotion, or

achieve all the things she felt she ought to. Because she placed such high expectations on herself

and others, she was often stressed, disappointed, and dissatisfied.

When she was diagnosed with the early stages of peripheral neuropathy, Gloria saw this as yet

another way she had failed at life. She also felt angry at her body for not functioning properly.

But, having read up on the lack of real medical treatment, she was open to trying alternative

approaches. I suggested Gloria work with a life coach to unpick old patterns of belief that kept

her stuck in negative behaviors, and help reframe her thinking towards one of gratitude and

acceptance. To provide relief from her fast-paced doing-centered state, I also suggested a daily

guided mindfulness meditation as a way of hitting the pause button on her day and coming back

to the now.

Three months later, Gloria was a changed woman. Calmer, more accepting, and less judgmental,

she was even making friends at the workshops she attended to learn how to cook from scratch.

Being more positive also made it easier for her to make better choices in her diet, because she

didn’t need or want to comfort eat. Her neuropathy symptoms had significantly reduced, and she

was motivated to stick to her new lifestyle long-term - not through a grim sense of responsibility

or duty, but because it felt good to do so.

Mindfulness and relaxation meditations

Can meditation really make a difference to the physical body? Science tells us that it can.

In a study to determine whether meditation affects pain and quality of life for people with

peripheral neuropathy and multiple sclerosis, scientists followed patients over a 2-month period.


One group participated in a weekly meditation class, the other received standard care. At the end

of the period, patients who had been meditating reported a reduced level of pain, improved

mood, and better energy. Patients who had received only standard care showed no differences in

these quality of life scores.

Similar results were found in another study, where 20 minutes of mindfulness meditation or

progressive muscle relaxation were assigned to diabetic patients with peripheral neuropathy.

After 12 weeks, patients who had used the techniques reported less pain, better energy, and

improved quality of life scores. Researchers concluded these techniques are effective supportive

therapies in the management on neuropathy symptoms.

Mindfulness is the practice of being fully present with what is. You can use it as a tool to manage

your symptoms and encourage your body back to a state of health.

Much of our mental stress comes from either living in the past (depression) or the future

(anxiety). It also comes from feeling that things are not as they should be, that we should be

better, or that we should have more. These emotions lead to low-levels of chronic stress - stress

that is always running in the background, like white noise. This is bad news for our health and

our nerves.

Stress and your nerves

Remember the sympathetic nervous system we talked about in the first part of this book? The

sympathetic nervous system becomes activated during a fight or flight response. This fight or

flight response is our survival mechanism. When faced with immediate danger, the sympathetic

nervous system goes to work to prepare your body for action. It sends makes your heart beat

faster to pump blood to the muscles; it makes the liver release glycogen to supply your muscles

with energy; it releases cortisol to sharpen your focus. You’re ready to fight, or run away.

This mechanism can be a life-saver when faced with an imminent threat. But in our modern life,

this process becomes activated by the perceived threat of a late train, missed appointment,

dramatic news report, social media overwhelm, etc. We’re almost constantly in a state of stress,

or fight-or-flight. The result of these constantly high levels or cortisol is higher levels of

inflammation. And we know what that means for nerve health.

The antidote to sympathetic nervous system is the parasympathetic nervous system, also called

the “rest and digest” system. One of the reasons meditation and mindfulness work so well is that

they bring us out of the fight or flight state, and into a state of deeper relaxation.

Strategies to relax your nerves

Whichever way you look at it, healing is made harder if you are always looking at life as “glass

half empty” or if you’re often stressed.

There are two ways to tackle this. The first is to look at ways to come out of fight-or-flight and

spend more time in “rest and digest” - this is achieved through meditation, mindfulness, or

anything that connects with to the here and now.


The second is to cultivate a positive and loving state of mind. Of course, how you do this will

differ to other people - after all, your story and experience of life is unique to you. It’s a good

idea to try several approaches to see which ones work for you.

The important thing is that you begin to become aware of how your thoughts lean towards

negativity or self-criticism, and start crowding out those thoughts with more positive, uplifting

thinking or activities. You can choose to do this on your own, or with a health coach. Many

people enjoy working with a coach because it gives them a solid structure from which to create

change. Having said that, a coach will only guide you, you have to do the work.

Take Mina, for example. She had piled on the pounds during pregnancy and never lost them. At

just 38, she had been diagnosed with early neuropathy, two years before she came to see me.

Mina was tired of medication that wasn’t helping beyond offering pain relief some of the time.

She knew she needed to change her lifestyle, but had so far failed to stick to any health program

for longer than a week or two.

The reason for Mina’s situation wasn’t that she was over-eating. It was that she was isolated,

bringing up two children on her own. Food offered her both comfort and distraction. We needed

to tackle the deeper issue before we could do anything about diet.

Together we were able to identify that her lack of a social network and activities other than

parenting had left her feeling like a shell of her former self, with no identity bar that of a single

mother. This was creating a sense of worthlessness and apathy which made it impossible to stick

to a healthy lifestyle. I suggested that she brainstorm ideas about what she loved to do,

something that had true meaning and purpose. Mina began incorporating painting into her life.

She set up an online shop to sell her postcards, which gave her a sense of both purpose and

identity. She began meditating and taking better care of herself. She started to see herself as

worthy of health, and from there found the motivation to make the dietary and lifestyle changes

she needed to make. A year later, she had lost 5 stone, was off her blood sugar meds, and had no

symptoms of neuropathy. She’s a perfect example of someone who had to do the inner work of

self-acceptance in order to start putting her health first.

Next, you’ll find a few exercises to get you started.

Self-acceptance strategies

Many of us carry a sense that we are unworthy or have somehow messed up our lives. This

comes from living in a world where there’s always something better available if you just have

enough money or fame or success. This constant seeking for more stops us from appreciating

ourselves as we are right now, and learning from the situation we are in.

Love yourself as you are right now:

When you try to make change from a space of self-anger or hate or shame, the change won’t

stick long-term. Changes made from acceptance and love, however, do.

Loving yourself as you are right now, flaws and health issues and all, is a powerful practice. You

let go of the feelings of recrimination and blame, and instead open up to what you can learn from

your current situation.


The symptoms of disease are your body’s way of sounding the alarm and letting you know that

something is wrong. You can choose to be grateful that it has done this, and act in consequence,

by giving your body what it needs in terms of nutrients and movement. You can even see a wider

purpose in this - after all, you probably know other people who are struggling with similar health

issues. Once you’ve experienced the healing effects of a healthy diet and exercise, you can share

your knowledge with others and encourage them to start their healing journey.

Release self-criticism and judgement of others:

Take pleasure in other people’s positive qualities and achievements. This is an interesting task

because it is not possible to do unless you take pleasure in your own qualities and

accomplishments. Begin by enjoying who you are. Once you can do that, allow yourself to

appreciate other people’s gifts without comparing yourself.

This fosters feelings of acceptance, appreciation and compassion towards yourself and others.

Learn to relax:

Learn to really relax. You’re hard on yourself and are busy much of the time. Take 20 to 30

minutes every day to do something pleasurable and relaxing - set a time-limit or alarm so you

can do this without worrying that it will over-run. This could be anything that you enjoy - such

as reading a novel, doing sudoku puzzles, sitting in the garden, painting, going for a walk, taking

a bath, calling a friend. By giving yourself the gift of some pleasurable time, you are effectively

showing your body love and appreciation - the body listens to this and responds.

Explore the deeper issues behind your emotions:

When you notice that you are upset, look for deeper issues that might be causing this. One way

to do this is to journal about the situation that brought on the emotion, and analyze it to see

whether the trigger lies there or in a previous experience. Even if you don’t arrive at a definite

conclusion, delving into your reactions in this way creates a stronger sense of awareness and

understanding of yourself and where your reactions really come from.

Gratitude strategies

Appreciate the positive in everything:

When you have a negative reaction, add a positive one. Don’t try to push down the negative -

repressing emotions only make them stronger. Instead, adding a positive reaction will start to

neutralize the negativity and build up your positivity muscle - just like your actual muscles, the

more you use it, the stronger it will become.

Meditate on what you’re grateful for:

There’s always someone who has it harder than us. Realizing this deeply can give us a true sense

of gratitude for what we do have in this moment. From a roof over our head, running water, a

fridge, to our body, our friends, our ability to think and feel, the beauty of a sunrise and being

able to see it, the steam rising from a freshly brewed cup of coffee and having the taste-buds to

savor it.


When you spend time feeling grateful for what you have, you put yourself in a calmer, more

receptive state of mind, which naturally enhances your quality of life and improves your

relationships.

Other mindset-boosting tips

Learn something new - when you learn new things, your brain has to grow new nerve

cells to accommodate the learning experience. If you’ve always wanted to learn a new

language, or a new skill, now’s the time!

Download a mindfulness app - apps like HeadSpace provide helpful reminders to take

time out and reconnect with the moment, as well as a library of guided meditations to

sooth and relax.

Try a yin yoga or meditation class - doing relaxation activities in a group setting is both

motivating and an opportunity to meet new people.

Join a support network - it can feel lonely when you have an illness, but the truth is

many people are going through the same struggles. Talking to or offering support to

others who understand your struggles can help you cope and motivate you to make

positive changes.


Your 4-Part Neuropathy-Beating Blueprint: Daily Habits to Support Your Nerves

Now that you’ve read about all the ways in which diet and lifestyle can prevent, slow, and

reverse neuropathy, it’s time to put them into action.

Below you will find daily lifestyle strategies to support your nerve health.

1: Diet:

Ensure over half your diet is made up of vegetables, a quarter plant protein (beans,

legumes, soy) and a quarter complex carbohydrates (whole grains, root veg).

Always pair high-fiber carbohydrates (including fruit) with a source of protein to keep

your blood sugars balanced (for example apple with peanut butter, raisins with almonds,

sweet potato with hummus, rice with lentils).

Limit animal products to under 3 portions of organic, grass-fed animal protein a week.

Buy organic whenever possible to avoid neurotoxic pesticides. See Appendix 2 for a list

of best and worst foods for pesticide residues.

2: Supplements (start with the top 4 and work your way down):

Good quality multivitamin providing the RDA’s of all essential vitamins and minerals,

particularly vitamins B1, B6 and B9

Vitamin D supplement providing 2000 IU per day

Vitamin B12 supplement providing at least 500mcg (micrograms) per day

Omega-3 supplement - 1000mg (milligrams) per day

Alpha lipoic acid - 300mg per day

Acetyl-l-carnitine - 500mg twice a day

N-acetyl cysteine - 600mg twice a day

Cordyceps militaris - 500mg per day

Lion’s mane - 250mg per day

3: Movement

30 minutes of gentle aerobic activity, such as walking, resistance band exercises, or low-

impact aerobics (you can break this up into smaller chunks if it’s easier, like 3 x 10

minutes), every day

5-10 minutes stretching - this can be done before bedtime as a mindfulness activity -

every day

10 minutes of strength-building exercises 5 times a week - use the exercises in the

previous chapter to begin. Going forward, try workout apps like 7M - variety will keep

you motivated.


4: Mindset

Mindfulness or gratitude meditation or other activity that connects you with the present

moment for at least 20 minutes per day.


Over to You!

I hope you have enjoyed reading this book and learning how your nerves work and how you can

support them. As you can see, symptom management and healing are in your hands.

Don’t panic if you feel like you can’t implement all the changes in one go, simply pick one of the

four sections and start from there. Once you feel comfortable, move on to the next, and so on

until you are tackling your lifestyle from all angles. As you begin to notice the positive impact

these changes are having on your body, you will find it easy to stick with your new healthy

habits.

The most important thing to remember is that you have the ability to improve your symptoms

and reverse nerve damage through your diet, exercise, and state of mind. Every new day is an

opportunity to do just that. So, which changes will you begin with?

Here’s to a long and healthy life.


Appendix 1: Nerve-Friendly Recipes

High-Protein Crunchy Nutty Granola

This granola contains buckwheat, a source of complete protein, as well as oats (high in fiber),

nuts and seeds (high in fiber and healthy fats). A great protein-packed alternative to sugary

breakfast cereal.

Makes around 2 cups

Ingredients

1.5 cups gluten free oats

1 cup buckwheat

1/2 cup hazelnuts

2 tbsp coconut butter (melted - or omit and add 1 extra tbsp coconut oil)

1 tbsp coconut oil (melted)

3 tbsp maple syrup

1 tsp cinnamon

Pinch of pink salt

1/4 cup dried blueberries or dried cranberries (choose brands without added sugar)

Method:

In a bowl, place the oats, buckwheat, hazelnuts, cinnamon, and salt. Mix to combine.

In a separate bowl, mix together the melted coconut butter, coconut oil and maple syrup.

Pour the coconut and maple syrup into the dry ingredients and mix until well combined.

Spread the mixture onto a baking tray lined with baking paper, and bake at 370F for 10-

15 minutes, or until lightly golden.

Allow to cool - it will crisp up as it cools. Add the dried fruit and store in an airtight jar.

Best eaten within 2 weeks.

Serving suggestions:

With soy milk and a chopped apple or pear.

As a topping for chia pots.

As a smoothie bowl topping.

On its own as a snack.


Hunger-Busting Energy balls

Combining oats (grains) and peanut butter (legumes) delivers all the amino acids needed to

make a complete protein. These energy balls will satisfy your craving for something sweet, while

delivering plenty of protein and fiber to keep you satisfied till your next meal.

Makes 8-12 balls

Ingredients:

1 cup oats

1/3 cup dates

1/2 cup peanut butter

2 tbsp cup coconut oil (melted)

1/4 tsp vanilla extract

1/4 cup cacao nibs or 90% dark chocolate (chopped)

Method:

Place the oats in a food processor.

With the motor running, add the dates, peanut butter, melted coconut oil and vanilla

extract.

Process until it forms a sticky slightly crumbly mixture. Add the cacao nibs or chocolate

and pulse to distribute. Test the mixture by squeezing some into a ball. If it’s too

crumbly, add a date and a tbsp of peanut butter.

To roll the balls, spoon about 2 tbsp of mixture into your hand, squeeze it together and

roll into a ball. Repeat until all the mixture is used up.

Pop into the fridge to set for an hour.

Store in an airtight jar in the fridge. Will keep for a week.

High-Fiber Chia Pudding Pots (Various Flavors)

Chia seeds are packed with soluble fiber, protein, and healthy fats, making them ideal to balance

blood sugar levels and curb hunger. These pots make a great grab & go breakfast option

because they can be made several days in advance.

Serves 2

Ingredients:

3 tbsp chia seeds

3/4 cup coconut milk (use a brand made from just coconuts and water)

1/4 tsp vanilla essence or 1/2 vanilla pod (scraped)


Method:

In a bowl, mix together the chia seeds, coconut milk and vanilla. Wait five minutes and

stir again, making sure the chia seeds are evenly mixed. Cover and allow to thicken for at

least 1 hour in the fridge.

Add your choice of topping (see options below).

This chia pot can be made in advance and kept in the fridge, in an airtight container, for a

week - ready to be used as a snack, dessert, or breakfast on the go.

Toppings:

High protein granola.

Sliced banana and a spoonful of peanut butter.

Blueberries or strawberries.

Chopped apple or pear and a sprinkle of cinnamon.

High-Fiber High-Protein Oat Cookies

Cookies should not be off limits when you’re on a health journey. These cookies are made with

ingredients that keep your blood sugar stable - so you can have a snack without feeling guilty.

Oats and peanuts make a complete protein, ground almonds offer fiber and healthy fats;

sweetened with bananas and dried fruit: no refined sugar here!

Makes around 12 cookies

Ingredients:

1 cup oats

3/4 cup ground almonds

3/4 tsp cinnamon powder

1/4 tsp salt

2 ripe bananas (mashed)

1/2 cup peanut butter (or almond butter)

1 teaspoon vanilla extract or 1/2 vanilla pod (scraped)

1/4 cup raisins, sultanas or unsweetened cranberries

Method:

Preheat your oven to 350 degrees F. Line a large baking sheet with baking paper.

In a medium bowl, mix together the oats, ground almonds, cinnamon and salt.

In a large bowl, mash the bananas, almond butter (or peanut butter) and vanilla until

creamy.

Add the dry ingredients and raisins (or other dried fruit) to the banana mixture and stir

with a wooden spoon until combined.

Scoop level tablespoons of dough and place on the prepared baking sheet. Press with a

fork to flatten slightly.

Bake until firm to the touch and light brown on the bottom, about 15 minutes. Allow to

cool completely.


Scrambled Tofu

Try something different for breakfast: scrambled tofu instead of eggs. While eggs are a good

source of protein, they don’t contain any fiber. Tofu, on the other hand, is packed with fiber as

well as protein, which makes it a better option for your blood sugar levels. Serve it as you would

scrambled eggs - on sourdough toast, with mushrooms, or as part of a plant-based breakfast

with beans and veggie sausages.

Serves 2

Ingredients:

1/2 tbsp olive oil

1 x 300g pack of firm tofu (drained)

1 tsp turmeric powder

1/4 tsp paprika

2 tbsp oat cream (or coconut / almond / soy cream) or water

Pinch of pink salt

Pinch of black pepper

2 tsp nutritional yeast (optional)

Small handful fresh chives (optional)

Method:

In a small bowl, mix together the oat cream, turmeric, paprika, pepper, salt and

nutritional yeast. If you don’t have oat cream, use water.

Crumble the tofu into the bowl and mix until combined.

Heat the olive oil in a frying pan, and add the tofu mix.

Cook for 5 minutes, stirring occasionally, until piping hot.

Serve with a sprinkle of fresh chives.

Serving suggestions:

You can add vegetables to turn this into a veggie scramble:

Fry an onion, leek or scallions before adding the tofu.

Add a finely sliced red onion and finely chopped bell pepper.

Add sliced mushrooms and peas.

Serve alongside roasted tomatoes, baked beans and sourdough bread.

The Original Protein Dip: Hummus

Chickpeas are a fantastic source of both fiber and protein - and making hummus is one of the

easiest things to do with them! Blended up with a few pantry staples, they transform into a

satisfying dip that demands to be devoured with vegetables, or dolloped on top of soup, or

spread into wraps. I always have a jar of this in my fridge, it makes a great snack.

Makes around 1.5 cups hummus


Ingredients:

1 can chickpeas (drained) (you could also use butterbeans)

1 tbsp tahini

1 tbsp hemp seeds (optional)

1/4 cup extra virgin olive oil

1 clove garlic (peeled) (optional)

Juice of one lemon

1-4 tbsp water (if needed)

Pinch of pink salt

Method:

Place all the ingredients in a food processor and process until smooth.

If the hummus is too thick, add a little bit of water.

Taste and adjust lemon or salt if necessary.

Keep in an airtight jar in the fridge for up to 4 days.

Roasted Red Pepper Hummus

Ingredients:

1 red pepper


1 tbsp tahini



1 tsp smoked paprika powder

Pinch of pink salt

Method:

Deseed the red pepper, chop into quarters, drizzle in a little olive oil and bake in the oven

at 400F for 15 minutes, until soft.

Allow to cool, then place in a food processor with all the other ingredients. Process until

smooth.


Beetroot Hummus

Ingredients:

1 medium beetroot (peeled and chopped)


1 tbsp tahini



Juice of 1/2 lemon


1 tsp cumin powder

Pinch of pink salt

Method:

Place the beetroot in a food processor and process until pureed.

Add the remaining ingredients and process until smooth.


Creamy No-Carb Zucchini Pasta

The satisfaction of a carb-heavy meal, without the refined carbohydrates of white pasta? It is

possible, simply by replacing pasta with spiralized zucchini. And the creamy sauce? Made with

avocado, a fantastic source of healthy fats. Once you’ve tried this dish, you’ll be making it again

and again.

Serves 2-3

Ingredients:

2 x zucchinis or 2 x carrots (spiralized)

4 portobello mushrooms (sliced)

1 tbsp olive oil

1 avocado

Large handful of fresh basil (or fresh cilantro)

Juice of 1 lemon (use a lime if using cilantro)

3 tbsp hulled hemp seeds

Pinch of salt

Method:

Place the avocado, fresh basil, hemp seeds, lemon juice and salt in your blender and

blend until completely smooth.

Bring a pan of water to the boil, and cook the spiralized zucchini for 1 minute. If using

spiralized carrots, cook for 90 seconds.

Fry the mushrooms in a little olive oil.

Drain the spiralized zucchini and add them to the pan with the mushrooms and avocado

sauce.

Gently heat through for a minute.

Serve with a sprinkle of toasted pumpkin seeds.


Tofu Stir-fry with High-Protein Buckwheat Noodles

A quick and easy meal you can throw together in minutes, using whatever vegetables you have in

your fridge. This stir fry will fill you up thanks to the fiber and protein in the tofu and buckwheat

noodles. Ginger, turmeric and cilantro all offer a dose of inflammation-busting antioxidants.

Serves 2-4

Ingredients:

300g pack of firm tofu, cut into bite-sized cubes

2 tbsp tamari sauce

1 tbsp maple syrup or rice syrup

1 thumb sized piece of ginger (grated)

1 thumb sized piece of turmeric (grated)

1 tsp coconut oil

1 red pepper (sliced into thin strips)

1 head of bok choi or chard (cut into 1-inch pieces)

1 large onion (finely sliced)

5 medium mushrooms (sliced)

6 oz buckwheat noodles

1/2 lime and a handful of fresh cilantro (optional)

Method:

In a small bowl, mix together the tamari, maple syrup, ginger and turmeric.

Place the tofu into a container and add the marinade. Mix well and set aside.

Cook the buckwheat noodles as per the instructions on the packet.

In a frying pan, heat the coconut oil and add the onion. Cook for 2 minutes, then add the

other vegetables and cook on medium for 1 minute. Add the tofu and marinade, and cook

for a further minute or two, then add the noodles and heat gently until hot through.

Serve with a squeeze of lime and a sprinkle of fresh cilantro.

Spicy Peanut Stew

As autumn approaches, comfort foods are needed. The mild spices in this stew will warm you up,

the beans and peanut butter deliver plenty of protein. This is a great dinner to make in batches

and freeze for times when you don’t have time to cook.

Serves 4-6

Ingredients:

1 tsp coconut oil

1 onion (finely chopped)

1 tbsp curry spice (use mild if you prefer milder dishes)

1 eggplant (chopped into cubes)


2 stalks celery (finely chopped)

1 sweet potato (peeled and chopped into cubes)

Thumb sized piece of ginger (grated)

Thumb sized piece of turmeric (grated)

1 can garbanzo beans (drained) (or replace with black beans or lentils)

1 can chopped tomatoes

3 tbsp crunchy peanut butter

Pinch of salt and pepper

Method:

In a large saucepan, heat the coconut oil and fry the onion until translucent. Add the curry

powder and cook gently for a minute, taking care not to burn the spices.

Add the vegetables, grated turmeric and grated ginger, mix and cook on medium heat for

3 minutes.

Add the chopped tomatoes and beans, and mix well. If the mixture looks too dry, add 1/2

cup of water.

Stir and cover with a lid. Simmer for 15 minutes.

Add the peanut butter and mix it through. Cook on low for a further 5-10 minutes, or

until the vegetables are cooked.

Serve with quinoa or brown rice.

Veggie Lasagna with Creamy Béchamel Sauce

You may think that pasta dishes are a thing of the past, but watching your carbohydrates does

not mean giving up pasta - it means adapting it. Like this recipe. The béchamel is made from soy

milk, which is higher in protein and fiber than dairy. The sauce contains lentils, which have the

same texture as mince but offer more fiber and nutrients. Choosing pasta sheets made from

beans or wholegrains also ensures this dish will be higher in protein and keep your blood sugar

levels balanced.

For the béchamel:

Makes around 4 cups

Ingredients:

2 tbsp olive oil

1 large leek

4 level tbsp wholegrain spelt flour

2 & 1/5 cups unsweetened soy milk

3/4 cup nutritional yeast

1 tsp salt

1/8 tsp black pepper


Method:

Finely slice the leek.

Heat the olive oil in a pan; gently fry the leek until soft and just beginning to caramelize.

Add the flour and stir until combined. Keep stirring for a minute with the heat on low,

allowing the flour to cook.

Add 2 tbsp of soy milk, stir it in until combined, then add a little more and stir it in.

Repeat until all the milk has been used.

Bring to the boil, then turn down the heat. Simmer for 5 minutes, stirring constantly. Add

the nutritional yeast.

Using a hand blender, blend the béchamel until smooth. Alternatively, allow to cool

slightly before transferring to a high-speed blender and blending until smooth.

Add salt and pepper, taste, and adjust seasoning if needed.

This is now ready to be layered into lasagna. Alternatively, you can use it as a base for

creamy pastas or to bake vegetables like broccoli and cauliflower.

For the lasagna:

1 tbsp olive oil

1 large onion (finely chopped)

1 zucchini (chipped into small cubes)

1 eggplant (chopped into small cubes)

1 red pepper (chopped into small cubes)

10 mushrooms (chopped)

2 cans of chopped tomatoes

1 can of brown lentils (rinsed and drained)

2 tbsp tomato puree

2 tbsp Italian herb seasoning (or dried oregano)

1 packet of lasagna sheets made from lentils, garbanzo beans, wholegrain spelt, or

buckwheat

Method:

In a large pan, heat the olive oil and cook the onion until translucent.

Add the other vegetables and cook for 5 minutes.

Add the chopped tomatoes, tomato puree, lentils and herbs. Bring to a simmer, then cover

and allow to cook for 15 minutes, stirring occasionally.

To assemble to lasagna, spoon a thin layer of sauce on the base, then layer the lasagna

sheets with layers of béchamel and tomato sauce, finishing with a layer of béchamel.

Cover with foil and bake in a preheated oven at 400F for 30 minutes. Take off the foil

and bake for a further 10 minutes.

Serve alongside a fresh and zingy salad.


Zesty Greens and Avocado Salad

Eating your greens doesn’t have to be a chore - try this recipe and enjoy the flavor of kale,

mellowed by the orange and avocado. Kale provides plenty of insoluble fiber while avocado

provides inflammation-lowering healthy fats.

Serves 2

Ingredients:

3 tbsp pine nuts

A medium bunch of kale (stems removed)

Juice and zest of 1/2 orange

1 avocado (chopped)

1 pinch of pink salt

Method:

Roast the pine nuts in a pre-heated oven at 400F for 3-4 minutes. Allow to cool.

Roughly chop the kale leaves and place in a bowl with the orange juice. Massage the kale

until soft.

Add the orange zest, chopped avocado and pinch of salt, and mix to combine.

Serve sprinkled with toasted pine nuts.

Serving suggestion:

With added garbanzo beans or other beans for more filling dish

With a side of quinoa, brown rice, or buckwheat

Alongside a bean burger

As a filling for a wholegrain pitta bread or wrap

High-Protein High-Fiber Pizza

Put away that frozen pizza and make your own - you can even make it in advance and freeze it,

for those nights you don’t want to do anything more than heat something up. This pizza will

satisfy your craving for carbs while delivering healthy fiber and vegetables.

Ingredients:

(Makes one large pizza)

For the dough:

1 & 1/4 cup buckwheat flour

5g dried yeast

1/2 cup lukewarm water

2 tbsp olive oil

1/2 tsp sea salt


For the pesto:

3 cups chopped kale (leaves only, stems removed)

1 garlic clove (peeled)

5 tbsp olive oil

1 tbsp toasted pine nuts

1 squeeze lemon juice

Sea salt and black pepper to taste

For the topping:

Baby spinach

1/2 onion (sliced)

4 mushrooms (sliced)

1/4 cup black olives (sliced in half)

2-3 sun-dried tomatoes (chopped)

Method:

To make the pizza base, place the flour into a large bowl, form a little hollow in the

middle, add the yeast into the hollow. Add 2 tablespoons lukewarm water and stir. Leave

to activate for a couple of minutes.

Add the remaining water, olive oil and salt, and knead until the dough forms a soft ball.

Add more flour if the dough is too wet or water if the dough is too dry. Set the dough

aside in a warm place, like a kitchen cupboard, for an hour.

In the meantime, prepare the pesto. Place the kale, garlic, olive oil, pine nuts and lemon

juice into a blender, blend until creamy. Add salt and pepper if needed. Set aside.

Preheat the oven to 380F. Line a baking tray with baking paper.

Knead the dough once again, then role into a thin, plate-sized pizza. Transfer it to the

baking tray, top with the pesto and add the spinach, mushrooms, onion, black olives and

sundried tomatoes.

Bake for 10 – 12 minutes.

Add a drizzle of olive oil and serve immediately.

Protein-Packed Bean Burgers with Sweet Potato Fries

If burgers are your thing, why not make them with beans instead of meat? Not only will they

deliver a healthy dose of fiber and protein, they’re also kinder to your waistline and more filling

than a beef burger.

Ingredients:

Makes 4 burgers

2 medium sweet potatoes (washed and scrubbed)

3/4 cup hemp seeds

1 onion (finely chopped)


1 clove garlic (peeled and crushed)

1 tbsp olive oil

1 can of butter beans (rinsed and drained)

1 tsp smoked paprika

1 tsp cumin

2 tbsp tomato paste

1 tsp salt

1/2 cup oat flour (a little more if your mixture is too wet)

2 tbsp olive oil (for frying)

Method:

Prick the sweet potatoes with a fork then place in a preheated oven at 400F for 40-50

minutes, until cooked through. While they’re cooking, make the burgers.

In a frying pan, gently fry the onion and crushed garlic in 1/2 tbsp of olive oil, until the

onions are soft.

Place the onions, butter beans, paprika, cumin, tomato paste and salt in a food processor

and process until combined.

Pour this mix in a large bowl and add the hemp seeds and oat flour. Mix well. If the

mixture is too wet, add a little flour.

Divide your mix into four, roll into balls and press onto a lined baking tray. Pat them into

burger patty shapes.

Freeze for 30 minutes to firm up - this will hold them together better when you fry them.

Add 2 tbsp olive oil to a frying pan, and fry the burgers for 5 minutes on each side.

Serve with your choice of salad.

Coconut Mousse

Creamy and indulgent, this dessert is my go-to when I fancy a treat. You can also flash freeze

this for 30 minutes and turn it into ice-cream. Unlike normal desserts though, its free from sugar

and won’t spike your blood sugar levels.

Serves 2

Ingredients:

1 can of coconut milk (chilled in the fridge for at least 2 hours)

1 pinch of cinnamon

1 pinch of pink salt

1/4 tsp stevia (to taste)

Method:

Skim the top layer of coconut milk from the can, leaving the water behind (you can save

this for smoothies), and place in a medium bowl.

Use a mixer to beat the coconut cream until it turns thick.

Carefully fold in the cinnamon, salt and stevia.


Spoon into two bowls and enjoy.

You can serve on its own, or top it with fresh strawberries and buckwheat granola.

High-Protein Chocolate Mousse

Chocolate? On a diet? Yes! This chocolate mousse is made with tofu. You won’t be able to taste

the tofu, but it’ll be there in the background, delivering fiber and protein to make this dessert a

real guilt-free pleasure.

Serves 2

Ingredients:

1.5 cups silken tofu

1/4 cup cacao powder

1 tbsp coconut oil (melted)

1/2 tsp stevia liquid (or 2-4 medjool dates)

1 tsp vanilla essence, or half a vanilla pod (scraped)

Method:

Place all the ingredients in a high-speed blender, and blend until completely smooth.

Spoon into bowls and set in the fridge for an hour.

Can be made in advance and kept in the fridge in an airtight container for up to 4 days.

Breakfast Smoothies

Start your day right with a smoothie. The trick to healthy smoothies is to always pair fruit with a

high-fiber and high-protein ingredient (such as oats, nuts and seeds). Here are two recipes to get

you started.

Serves 1

Green Machine

Ingredients:

1/2 zucchini

1 handful spinach

1 banana (peeled)

1/2 orange (peeled)

1 tbsp chia seed or hemp seeds

1/2 cup unsweetened almond milk, soy milk or hemp milk

Method:

Place all ingredients in your high-speed blender.

Blend until smooth.


Healthy Berry

Ingredients:

1/2 cup blueberries

1 banana (peeled)

1/4 cup oats

2 tbsp desiccated coconut

1 tbsp chia seed or hemp seeds

1/2 cup unsweetened almond milk, soy milk or hemp milk

1/8 tsp vanilla extract (optional)

Method:

Place all ingredients in your high-speed blender.

Blend until smooth.


Appendix 2: Clean 15 and Dirty Dozen

You can keep neurotoxic chemicals off your plate by choosing to buy organic. Depending on

where you are, this can sometimes be tough, so the Environmental Working Group has put

together two lists of the best and worst foods when it comes to pesticide residues. The Dirty

Dozen are foods that are heavily sprayed - avoid them if you can’t get organic ones. The Clean

15 contain the least residues and so are safer non-organic options.

You can also head to your local farmers’ market, and ask the stall holders how they’ve grown

their produce. Some may not have organic certification but only use natural growing methods.

Clean 15 (produce with the lowest levels of pesticide residues)

Avocado

Pineapple

Sweet peas (frozen)

Onions

Eggplant

Asparagus

Kiwi

Cabbage

Cauliflower

Cantaloupe melon

Broccoli

Mushrooms

Honeydew melon

Papaya (to avoid GMO, you should buy organic papaya only)

Sweet corn (to avoid GMO, you should buy organic corn only)

Dirty Dozen (produce with the highest levels of pesticide residues)

Strawberries

Spinach

Kale

Nectarines

Apples

Grapes

Peaches

Cherries

Pears

Tomatoes

Celery

Potatoes

Hot peppers


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