Luke Clarke

Functional Medicine Practitioner and Naturopath in Melbourne

Call US: 03 8820 0010

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Understanding PCOS: Tips for managing and improving health

Polycystic ovarian syndrome (PCOS) is the most common hormonal disorder in females of reproductive age. This prevalent syndrome is in fact a diverse disorder with different underlying biological mechanisms and is characterised by androgen excess and anovulatory or irregular menstrual cycles. In simple terms, PCOS is an umbrella term which includes the most clinically recognised symptoms of irregular periods, acne, facial hair growth (hirsutism), insulin resistance and weight gain. Unfortunately, women with PCOS have an increased risk of developing conditions such as diabetes, heart disease and infertility, due to the lack of attention to the above underlying biological mechanisms. In fact, more than half of women with PCOS develop type II diabetes by the time they’re 40! It’s no wonder that the condition is associated with drastically reduced quality of life.

Conventional treatment commonly involves prescription of the oral contraceptive pill or the biguanide metformin to treat insulin resistance. However, these medications unfortunately carry unwanted side effects. Fortunately, there are several natural treatments available, which can help to manage the symptoms of PCOS and improve overall health and wellness.

Lifestyle modification for PCOS

Lifestyle is a great place to start and certain lifestyle changes have been shown to effectively improve PCOS symptoms. This includes adopting a healthy diet, regular movement and stress management. A diet that is low in carbohydrates and high in protein and fibre can work to regulate blood sugar levels, which is important for women with PCOS. Exercise has also been shown to moderate insulin levels and is essential for managing PCOS symptoms. Additionally, mind-body techniques such as yoga, meditation or mindfulness reduce stress levels and enhance overall wellbeing.

Savvy supplements to reduce PCOS symptoms

Inositol has a huge amount of research behind it for the treatment of PCOS. Inositol occurs naturally in the body, and can be found in many foods, particularly grains, nuts and fruit. A 2018 review of research found that ovulation rates and menstrual cycles improved with inositol in women with PCOS. Inositol has additionally been clinically trialled for weight loss, anxiety, insomnia and premenstrual mood symptoms. Clinical recommendations of two to four grams per day of inositol have been linked with symptom improvement. The absorption of inositol can be impaired by sweeteners such as sorbitol, therefore it is best taken with a wholefood diet.

Chromium has been shown to improve insulin activity in the body. To date there are still only a small number of clinical trials into the effects of chromium in those with PCOS. One small study of five women diagnosed with PCOS found that two months of supplementing with chromium resulted in an enhanced glucose disposal rate, highlighting an improvement in insulin resistance.

The traditional Chinese medicine combination of liquorice and peony is often prescribed  for the management of symptoms associated with PCOS. It is reasoned that this herbal combination helps to convert testosterone (which is increased in PCOS) to oestrogen, working to support hormonal regulation, in addition to moderating inflammation and reducing elevated blood glucose, insulin and blood lipids.

In conclusion, PCOS is a common hormonal disorder, with various biological drivers. Supporting PCOS  may include a combination of therapeutic practices that work together to reduce symptoms, improve overall health, decrease the risk of related conditions such as diabetes, and ultimately improve quality of life.

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Five ways to dial down inflammatory pain

Did you know that more than one in five Australian adults live with chronic pain? Sadly, these individuals suffer persistent inflammatory symptoms across many conditions, including arthritis, headaches, nerve pain and fibromyalgia. Whatever the condition, one thing is certain: chronic pain sucks! Before too long it begins to negatively impact all aspects of life, including sleep, mental health, job performance and personal relationships.

Understandably, we are all reaching out for solutions to keep chronic pain from holding us back. While pain medications can help, all too often they fail to hit the mark. Up to 75% of people with sciatic pain still report moderate to severe pain, despite the use of conventional analgesics. On top of this, a growing number of health-conscious people are looking for natural alternatives to avoid negative side effects of common analgesic drugs.

No doubt about it, managing chronic pain presents a clinical challenge. Luckily, effective options exist to help people reduce pain and improve quality of life.

1. Stop pain in its tracks by resolving inflammation

The inflammatory cascade is a natural response working to eliminate the cause of cell injury, allowing for tissue repair. However, when the inflammatory reaction is excessive or unresolved, chronic inflammation sets in and contributes to chronic pain conditions. Fortunately, there is a way to break overactive inflammatory cycles through increasing levels of the body’s own pro-healing mediators.

Never fear, SPMs are here!

Endogenously produced from omega-3 essential fatty acids, specialised pro-resolving mediators (SPMs) are actively involved in the inflammatory process. By triggering the switch from pro-inflammatory M1 macrophages to anti-inflammatory M2 macrophages, SPMs promote resolution of inflammation and limit tissue damage.

Evidence is gathering on SPMs’ impressive results in pain states. A 2020 study investigated the impact of four weeks of SPM supplementation in 44 adults with chronic pain. Participants were given 1,500 mg/d of SPMs, split into two doses. At week two, SPM intake was adjusted as needed (i.e., decreased to 1,000 mg/d if pain improved or increased to 2,000 mg/d if there was insufficient pain relief). Significant changes were reported in all measures of pain intensity, pain interference, depression and anxiety, with more than 70% of participants reporting improvement after four weeks – a truly impressive result!

2. Focus on the endocannabinoid system for pain relief

The endocannabinoid system (ECS) has been gaining research traction in recent years for its role in regulating many integral body functions, including inflammatory responses and pain control. Therapeutics that either activate or promote the ECS, such as cannabidiol (CBD), a non-psychoactive compound derived from Cannabis sativa, and palmitoylethanolamide (PEA), an endogenously produced lipid mediator, have been shown to moderate pain signalling. However, unlike PEA, CBD products are not currently widely available to natural health Practitioners in Australia. Fortunately, PEA provides an effective alternative. For instance, when prescribed at 600 mg/d for 30 days, PEA reduced sciatic pain scores from 71% to 21%, making PEA another important consideration for chronic pain.

3. Eating well: Bite sized habits to reduce pain

Consuming a wholefood diet, such as the Mediterranean diet, can reduce chronic pain by up to 33%.  To help guide you to making better nutritional choices, the Wellness Diet outlines a way of eating emphasising vegetables, fruits, seafood, nuts and legumes with anti-inflammatory benefits to support health.

Consuming a wholefood diet, such as the Mediterranean diet, can reduce chronic pain by up to 33%.

4. Keeping fit can reduce pain hypersensitivity

Regular physical activity can lessen pain and pain sensitivity in people living with chronic pain. For example, Tai Chi may be helpful for people with osteoarthritis or lower back pain. While more research is needed to ascertain the optimal exercise prescription, regular movement is an integral piece in resolving the chronic pain puzzle.

5. Self-compassion and seeking out therapy improves wellbeing

Specific mental health interventions such as mindful self-compassion and cognitive behaviour therapy are helpful in reducing pain interference and enhancing quality of life.

A holistic prescription to alleviate suffering

Like most chronic conditions, pain is most effectively managed when drivers are holistically addressed. By incorporating appropriate diet and lifestyle changes, combined with therapeutics to target chronic pain, Practitioners can help to alleviate suffering and improve their mental wellbeing and quality of life.

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How to break up with an infection that won’t leave you alone (for good!)

As far as break-ups go, dealing with a clingy infection can be nothing short of a nightmare! Whether it’s a slow-healing skin infection that always re-emerges; persistent and painful sinus infections; or just having the worst luck attracting every germ going around – it’s time to audit immune function. Why? Because it’s possibly not about the infection itself – it’s about the body’s ability to sustain an effective immune response. Let me explain…

Immune performance is a report card of many habits

When infections become persistent, it’s time to assess daily habits and general health. This can help determine ‘areas of improvement’ to restore peak immune performance. Beyond basic personal hygiene, our defensive ability against infection is most effective when we prioritise healthy nutritional choices,  get enough restful sleep and maintain beneficial levels of protective gut bacteria. These factors are key for supporting strong immune barriers (e.g., skin and nasal membranes) that trap and destroy microbes before they can flourish. Additionally, these habits can influence the body’s ability to form a robust team of innate and adaptive immune cells that target invading pathogens.

Outside of these aspects, persistent tissue inflammation may also contribute to prolonged infection. For example, intense exercise that exceeds physical activity guidelines, chronic work-related, personal or mental stress and toxin exposure (e.g., cigarettes and alcohol) can all compromise immune barriers. Consequently, budding infections can gain momentum – making it difficult for the immune system to control their spread. In addition, other inflammatory health issues (such as being overweight) can also diminish immune function, especially as we age. As it goes, maintaining a high-performing immune response depends on the foundations we build!

Antibiotics and immune health: the problem with throwing the good bugs out with the bad

Research shows that the microbiome has evolved with us to help fight infection. In fact, the number of cells within our gut microbiota outnumbers our body cells 4:1 – so it’s important to consider the bugs that make up 80% of the body. When it comes to infections, antibiotic treatments for common pathogens (such as Staphylococcus aureus and Escherichia coli ) have been shown to reduce levels of essential immune-enhancing species. This in turn can increase susceptibility to infections – especially against microbes that naturally coexist on barrier surfaces, which can flourish when host immunity is impaired.

Specifically, antibiotic use is linked to reduced levels of the immune-supporting bacterial metabolite, butyrate. In action, butyrate controls pathogen growth through several mechanisms, which help to repair barrier damage caused by infection. As such, maintaining a healthy microbiome abundant with butyrate-producing gut microbiota can prevent infections from hanging around – especially in patients with a history of antibiotic use.

Other ways to speed up the healing process, naturally

Aside from healthy habits and the microbiome, natural medicines can lower infection risk, particularly against recurrent infections. For instance, medicinal mushrooms cordyceps, coriolus and reishi have been found elevate innate and adaptive immune cells over 8 weeks in human clinical trials. In the same vein, zinc intake promotes healthy mucosal barriers, in addition to boosting the synthesis of immune cells. Importantly, data indicates that over a quarter of men and 10% of women in Australia are likely to be zinc deficient, highlighting the benefits of taking zinc to help conquer infection.

Break it off with infections and move onto the next chapter

Life is too short to be fighting with infections that hold us back. For better immune health, individuals can audit habits, support the gut microbiome and stimulate natural immunity to shut down infections before they become an ongoing battle.

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Breaking the cycle of chronic inflammatory suffering with pro-resolving mediators

What does nobody really want, but everybody has? Inflammation.

It’s not all bad news though! Inflammation has its benefits, as it’s part of the body’s normal response to cell damageWoman holding hand in pain and is integral to healing. It’s when inflammation becomes chronic or unresolved that we start to experience problems like chronic pain, autoimmune conditions and chronic infections.

For people with these conditions, chronic inflammatory symptoms are a daily struggle. Luckily, there is a solution, which directly acts on the inflammatory response to promote healing.

To understand this, let’s first explore the process of inflammation…

Inflammation 101

The initiation phase begins with a local dispatch of immune cells at the site of damage. This sounds the alarm, igniting inflammation within the surrounding tissue. Once the threat of infection or damage is neutralised, the resolution response is activated, calming the initial phase of inflammation and facilitating cellular repair and recovery.

When the alarm doesn’t switch off: The problem of unresolved inflammation

The transition between initiation and resolution is required to complete the cycle of inflammation and promote healing. However, for some people this transition fails to occur, leading to a chronic, sustained inflammatory response. This keeps the body in the initiation phase where it cannot resolve inflammation; like a loud alarm system with a broken ‘deactivate’ button.

The result? A state of unremitting inflammation that keeps the body in a cycle of tissue damage, preventing recovery.

Luckily, there is a solution, which directly acts on the inflammatory response to promote healing.

SPMs: A remedy for resolution

If you  suffers from an inflammatory condition (such as arthritis), you will no doubt be aware of the frustration that comes from persistent symptoms, despite your efforts to find a solution. You may be doing all the right things: prescribing anti-inflammatory supplements, taking steps to improve diet, exercise and sleep, while proactively managing stress. However, if the resolution phase of inflammation is impaired, symptoms may continue, as the inflammatory response cannot be ‘deactivated’.

To address the suffering that arises from ongoing inflammation, researchers have explored ways to work with the body to restore resolution. This has revealed the impressive potential of a group of compounds called specialised pro-resolving mediators (SPMs).

Send in the SPMs

As their name suggests, SPMs trigger the resolution phase of inflammation in the body. SPMs are endogenously produced from the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). During the initiation phase, inflammatory M1 macrophages actively destroy problem microbes and clear the excess immune cells released during inflammation. However, in the resolution phase, SPMs reprogram these macrophages into their anti-inflammatory (M2) form, switching their game plan from offence to defence to help regenerate and repair damaged tissue. Like a half-time speech that inspires a triumphant victory, SPMs motivate the immune system to achieve positive recovery outcomes.

Why SPMs should be prescribed for chronic cases

Research tells us that the body’s ability to produce SPMs is lower in conditions involving chronic inflammation. Therefore, in highly inflamed individuals the ability to resolve inflammation is likely to be impaired. Some pharmacological anti-inflammatories (even some used to treat inflammation) may also limit SPM activity, as they inhibit inflammation and prevent activation of the resolution phase. Therefore, supplements providing SPMs are an exciting solution for chronic inflammation sufferers, actively promoting resolution to enable recovery.

In highly inflamed individuals, the ability to resolve inflammation is likely to be impaired.

Viva la resolution!

Heralding a new era of healing, specialised pro-resolving mediators offer a beacon of hope for those suffering from chronic inflammation.

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Additives in Processed Foods: 10 Ingredients to Avoid

While there is some sound reasoning and truth to this, it’s not a fool proof method. For one thing, the bakery section is usually in the perimeter! For another, you will find some healthy options for your pantry smack in the middle of the store, such as nuts, canned tuna, beans and vegetables, and spices.

And let’s also consider the fact that it’s just not practical to ignore anything and everything with a shelf life! In today’s modern and fast-paced world, packaged foods have become part of our lives and avoiding anything in a package is nearly impossible for the average person.

The good news is that we also have many options for healthy foods located all over the grocery store. Since ingredients can vary significantly by brand, you’ll need to compare and contrast by looking at both the nutrition facts and ingredient list on the label to figure out which is the “lesser evil” when you do venture into those middle aisles.

What are processed foods?

Unless you are picking your own berries in the Alaskan wilderness, for example, chances are that your food has gone through some level of processing. But did you know that there are different levels of processing? We can break down the definitions as follows:

  • Unprocessed foods include freshly picked fruits and vegetables.
  • Minimally processed foods or ingredients include things like nuts and dried fruits.
  • Processed foods include store-bought bread and cheese but also canned fish and fruit in syrup. It may come as a surprise that bread is considered a processed food—but indeed it is, according to definitions from the NOVA Food Classification system.
  • Ultra-processed foods (UPFs), more commonly known as junk food, are foods that are hyper-palatable (very pleasing to the taste buds) and often high in sugar, salt, fat, calories, or all of these. Not only that—these ultra-processed foods often contain a variety of additives. Fast food, soft drinks, lollies, chips and other packaged snacks may come to mind, but also some other things like flavoured sugary yogurt, margarine, frozen meals, baked goods, and breakfast cereals are considered ultra-processed.

Are processed foods bad for you?

Minimally processed foods and some processed foods are fine—the ultra-processed foods (UPFs) give me pause as a Functional Medicine Practitioner.. Will a single mars bar or Big Mac be your undoing? No. But if your diet contains heavy amounts of foods with added sugar and other questionable nutrients, yes, this is unhealthy. Why? Let’s start with the obvious: processed foods tend to be high in empty calories and are considered a contributor to the obesity epidemic.

But obesity is only one of the health problems associated with a highly processed diet. Ultra-processed foods may speed cognitive decline; according to a study presented at the Alzheimer’s Association International Conference 2022, people who eat large amounts of ultra-processed foods have a faster decline in cognition. Researchers studied 10,775 people over eight years and found that high consumption (more than 20% of daily intake) of ultra-processed foods led to a 28% faster decline in global cognitive scores, including memory, verbal fluency and executive function. High intake of these UPF’s are also linked to inflammation, cancer, poor dental health, microbiome imbalances, behavioural problems, sleep disturbances, endocrine system disruption, heart problems…and the list goes on.

10 ingredients to avoid in processed food

When it comes to additives, a common theme has been that most things are not harmful in small amounts, which is why it’s important to limit processed foods and have a varied diet. The 10 ingredients on this list are OK to have on occasion; if they’re part of your daily bread (or literally in your daily bread), you should consider swapping them out for less processed options.

1. Hydrogenated and trans fat

Vegetable and seed oils from soybean, canola, corn, cottonseed and more are widely used in the Australia food system from use in ultra-processed foods to home cooking or culinary use. The types of polyunsaturated fats, including omega-6, found in vegetable oils are unstable. Therefore, the food industry alters the chemical structure of these oils to make them more stable, a process called hydrogenation. This process aids in the development of artificial trans fats, a type of fat that is detrimental to health.

While there are some regulations into place against the use of artificial trans fats, hydrogenated oils are still widely found in foods such as margarines, shortenings, biscuits, pie crust, shelf-stable pastries, tortillas, crackers, and more. Overconsumption of omega-6 fats from vegetable oils paired with under consumption of omega-3 fats can contribute to inflammation and poor health.

2. High fructose corn syrup (HFCS)

HFCS is a sweetener made from corn and is widely used in ultra-processed foods. Due to the abundant use of HFCS in many packaged foods, it makes it easy for consumers to get too much. Like sucrose (table sugar), HFCS is comprised of glucose and fructose (which is the sweetest of all sugars); however, HFCS has a slightly higher ratio of fructose, whereas table sugar is 50/50. This becomes important because fructose is metabolized differently than glucose and excess fructose from processed foods can be problematic for liver health. Ultimately, HFCS is another source of added sugar in the diet to watch out for.

A clinical study of 85 participants found a dose-dependent association between high fructose corn syrup intake and increased liver fat and worsened glucose parameters, suggesting a contribution to the development of non-alcoholic fatty liver disease and type 2 diabetes.

3. Artificial colours

I always recommend people to “eat the rainbow” but when I give this advice, I am talking about a wide array of brightly coloured fruits and vegetables. I am not referring to artificial colours widely found in candy, cereal, and other foods where you wouldn’t even expect artificial colour to be used (check your labels, you’ll be surprised where dyes are hiding!). Red 40, and yellow 5 and 6 are common dyes used to add a more pleasing colour to our foods.

Are they bad for our health? The research is inconsistent, so the verdict is still out. While behavioural problems such as ADHD have been linked to consumption of artificial colours, these food colourings have not been established as a cause; but, some studies suggest they may make these problems worse.

Other concerns include allergic reactions to dyes and the potential for contaminants that can be found in dyes as well. If you want to err on the side of caution, you’ll probably be doing yourself a favour by avoiding foods with artificial colours because the foods that they are found in are often processed foods that have other ingredients to be avoided anyway. For cooking, colours can be made from turmeric, beets, blueberries, cherries, and other boldly coloured foods where these hues naturally occur.

4. Added sugar

At this point it is well known that high sugar intake is bad for us. But it’s not just the sugar we add to our baked goods or coffee that we need to be monitoring. It’s important to note that packaged foods and beverages are a major contributor to high sugar intake. Even foods that are generally nutritious, like yogurt, can contain too much sugar. Be sure to look at the nutrition facts breakdown where you will find how much accounts for added sugar specifically.

5. Artificial sweeteners

So we know that we should be cutting back on sugar, but artificial sweeteners have their own “baggage”—and some of it is serious. In a large cohort study including over 100,000 people, people who consumed high amounts of artificial sweeteners had a higher overall risk of cancer compared to non-consumers. In particular, aspartame and acesulfame-K were associated with increased cancer risk. Plus, artificial sweeteners may also contribute to imbalanced gut health (dysbiosis). In addition to avoiding aspartame and acesulfame-K, watch out for saccharin and sucralose.

Not sure which one of these is in your packet of choice at your local café? Determine which sweetener that brand uses with a quick google search. There are some natural alternatives to sugar that are safe to use if you’re looking for a sugar-free option; xylitol and stevia are good choices.

Are Processed Foods Addictive?

If it’s hard to have just one cookie or a few chips, does that mean these foods are “addictive”? Perhaps. However, an “addiction” to food that’s been processed is not quite the same as an addiction to drugs or alcohol. Human studies have found a strong association with sugary foods and strong cravings, suggesting that ultra-processed foods can stimulate certain “reward” centres of the brain. These foods are sometimes referred to as “hyperpalatable” food because they have enjoyable qualities such as sweetness or saltiness. And when people suddenly stop eating them, it’s common for them to feel the opposite of a reward, namely anxiety and stress, or even withdrawal symptoms. A review of clinical trials looking at highly palatable sugary foods and negative emotions found that sugar can change brain chemistry and may have addictive effects. However, complex carbohydrates can help with serotonin production, a “feel good” neurotransmitter which is influenced by food and alcohol intake.

6. Nitrites/nitrates

Nitrates and nitrites occur naturally in water and soil (and therefore, food, including veggies!) but are also used as preservatives in processed meats to keep the meat from turning brown and to prevent bacterial growth. No one wants to eat bad meat, so what’s the problem? After reviewing hundreds of studies, the World Health Organization has determined that processed meats such as hot dogs can increase our risk of colorectal cancer. In fact, the WHO has even classified processed meats as a carcinogen, a substance that promotes the formation of cancer. Plus, a recent meta-analysis of 41 articles suggests that nitrate/nitrite intake is associated with site-specific cancer. Risk of glioma, bladder, and stomach cancer were increased with higher nitrite intakes. Thyroid cancer risk was higher with higher nitrate intakes. Another study showed that food nitrates and nitrites are positively associated with breast and prostate cancer risks.

So, if nitrites/nitrates are also in vegetables and other foods that grown in soil, why aren’t vegetables part of the problem and on the WHO’s list of carcinogens? As usual, there’s more to this story. The nitrites/nitrates found in vegetables are less likely to form related compounds called nitrosamines. In processed meats, it’s the nitrites’ proximity to a higher amount of amino acids from protein, plus being cooked at high temperatures, that create cancer-causing nitrosamines and advanced-glycated end products.

7. Monosodium glutamate (MSG)

This flavour enhancer, often associated with its use in Chinese food because of its umami (savoury) taste, can also be found in the popular brand of nacho flavoured triangular tortilla chips. On the bag, you’ll find it listed under the ingredients by its full name: monosodium glutamate. Despite being generally recognized as safe (GRAS) by the FDA, some researchers have linked extensive use of MSG to disruptions of the central nervous system, fat tissue, liver function, and more. Also, some individuals in particular are sensitive to MSG and should avoid it.

8. Synthetic preservatives

Preservatives in foods can be natural, such as rosemary extract. But the synthetic ones are on my “avoid” list. BHA/BHT and TBHQ are synthetic compounds with antioxidant properties, used to help prevent oils and fats from oxidizing, for example. While both the FDA and international agencies recognize it as safe when consumed in levels allowed in foods, there are some reports that BHT can affect sleeping, induce changes in serotonin and norepinephrine, and some consider it to be an endocrine disruptor. You’re better off opting for foods with a shorter shelf life.

9. Artificial flavours

You’ll find artificial flavours widely used in ultra-processed foods to enhance both the flavour and aroma. One example is diacetyl, an artificial butter flavouring. The cautionary story of “popcorn lung” stems from the use of this ingredient in the production of microwavable popcorn. Inhalation of high levels of diacetyl led popcorn factory workers to develop lung disease. The butter-like flavour has also been linked to Alzheimer’s disease in lab animals. In 2018, the FDA removed 7 artificial flavoring substances from the food additives list – 6 of them because they caused cancer in lab animals. The good news is that companies usually disclose artificial flavouring right on the front of the label, so if you want to avoid these additives, it shouldn’t be too tricky if you’re a discerning shopper.

10. Excessive sodium

Sodium is an essential mineral that plays an important role as an electrolyte in the body and impacts cellular function, heart health, our nervous system, and more. Just as too much of bad thing is no good, too much of a good thing can be a real problem. Sodium (a component of table salt) is used in large quantities in the production of processed foods not only to add flavour but as a preservative among other functions. Australians consume on average 3,400 milligrams (mg) of sodium per day—nearly 50% more than the 2,300 mg limit recommended by federal guidelines for people 14 years and older, much of which comes from packaged and prepared foods.

How to cut out processed foods in a healthy diet?

If you’re sold on reducing the processed foods from your diet, it’s pretty easy to make small changes to how you shop and prepare food. Start with these tips:

  • Discerning deli shopping: Choose “off the frame” sliced meats instead of those that have been cured.
  • Be a baker: Make your own tortilla shells and baked goods.
  • Read labels: Read the nutritional facts and ingredient list. Keep a close eye on added sugars and sodium in particular, and compare brands rather than just tossing your favourite in the shopping cart.
  • Play the numbers game: Choose packaged goods that have 3-5 ingredients—or less!
  • Make a lifestyle change: Follow the Mediterranean or flexitarian diet, both of which will naturally steer you towards unprocessed foods, with their emphasis on fruits and vegetables and whole grains.
  • Stay in balance: Make sure you are getting enough omega-3, as this nutrient helps balance out the more harmful omega-6 fatty acids found in processed foods.
  • Opt for EVOO: Choose extra-virgin olive oil and avocado oil over other vegetable oils.
  • Be colourful: Eat foods that provide colour naturally, like brightly coloured fruits and vegetables, which are rich in flavonoids—and flavour!
  • Pass on the packets: Avoid those sweeteners you see at restaurants and cafes.

Luke Clarke

Phone: (03) 8820 0010

Clinic Address:
1 Ward Street
Ashburton VIC 3147, Australia
(Parking out the back – use laneway on left)

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