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Health Packages

Selling health packages is a strategic approach that benefits both practitioners and their clients. Let’s explore the reasons behind this practice:

  1. Enhanced Clinical Outcomes:
    • Structured packages allow practitioners to provide comprehensive care. By incorporating quality products and services, they enhance clinical outcomes.
    • Systematic follow-up ensures clients receive consistent support, leading to better health results.
  2. Empowering Self-Care:
    • Health packages often include home-use products. These empower clients to take charge of their well-being beyond clinic visits.
    • Clients can maintain progress from the comfort of their homes, reinforcing positive habits.
  3. Holistic Approach:
    • Practitioners recognize that health extends beyond isolated symptoms. Packages address multiple facets—nutrition, lifestyle, and supplements.
    • Holistic care promotes lasting health transformations.
  4. Educational Opportunity:
    • Selling products involves educating clients. Practitioners explain the role of each product in their care plan.
    • Clients become informed partners in their health journey.
  5. Long-Term Wellness:
    • Health packages encourage long-term commitment. Clients stay engaged beyond acute issues.
    • Consistent use of products supports sustained well-being.
  6. Business Sustainability:
    • It ensures a sustainable practice that can continue serving clients effectively.
  7. Client Convenience:
    • Bundled packages simplify decision-making for clients. They receive a comprehensive solution rather than piecemeal recommendations.
    • Convenience fosters compliance.
  8. Customization and Personalization:
    • Packages allow for tailored solutions. Each client’s needs are considered.
    • Personalized care builds trust and loyalty.

In summary, selling health packages aligns with practitioners’ commitment to holistic well-being and empowers clients on their health journey. 🌿💙🌟

Unveiling the Power of Root Cause Resolution

Greetings, seekers of vibrant health!

In the realm of holistic well-being, the journey often begins by unraveling the mysteries of our health. Today, I invite you to explore the transformative process of root cause resolution—a journey that goes beyond mere symptom management to unveil the profound layers of your well-being.

Understanding the Essence of Root Cause Resolution

At Future Health, our mission transcends conventional health approaches. Instead of a quick fix, we delve into the intricacies of your unique health story. It’s not about masking symptoms but understanding the root cause, that underlying factor often overshadowed by conventional healthcare.

Navigating Your Personal Health Odyssey

Embarking on a health odyssey requires a compassionate guide. As a practitioner, my role extends beyond providing supplements; it’s about understanding your narrative, your lifestyle the way you eat and decoding the language of your body, and guiding you towards sustainable well-being.

The Art of Listening to Your Body

Our bodies are eloquent storytellers. From digestive discomforts to energy slumps, every signal is a message. Root cause resolution involves keen listening, interpreting these messages, and crafting a personalized roadmap to address the core issues.

Empowering You with Knowledge

Education is empowerment. I am committed to sharing insights, unraveling the complexities of health, and providing you with the knowledge to make informed choices. It’s not just about prescriptions; it’s about collaborative decision-making on your path to wellness.

Your Journey, Your Pinnacle of Health

Every individual is unique, and so is their path to well-being. Root cause resolution is a journey, a dynamic process where we work together to uncover imbalances, embrace holistic lifestyle changes, and foster a lasting state of health that resonates with your essence.

Connect with Future Health

If you’re ready to embark on a journey of true well-being, Future Health is here as your ally. Let’s unravel the layers, understand the intricacies, and pave the way for a healthier, more vibrant you.

Your health is not just a destination—it’s a continuous, evolving journey. Let’s embark on it together.

Supporting Adrenal Health: Nutrition and Lifestyle Interventions

Achieve optimal adrenal health with a range of nutrition and Lifestyle changes designed to promote well-being and balance.

Nutrition plays a crucial role in supporting adrenal health. Adopting an anti-inflammatory diet cantered around whole, unprocessed foods can be highly beneficial. Certain foods can negatively impact adrenal function and should be avoided. It’s also important to consider potential food allergies or intolerances.

Lifestyle interventions and health tips

Caffeine, a common stimulant, can disrupt the sleep cycle, hindering adrenal recovery and regeneration. It’s best to limit or avoid its consumption. Protein intake should be moderated, as excessive amounts can affect cortisol levels. Opt for organic protein sources whenever possible.

When it comes to fats, steer clear of processed and hydrogenated oils such as corn, sunflower, and vegetable oil, as they are highly inflammatory. Instead, choose high-quality fats like avocados, olives, nuts, seeds, wild-caught oily fish, and extra virgin olive oil, to help Inflammation reduction.

Sugar and carbohydrates not only promote inflammation but can also contribute to anxiety. Regulating blood sugar levels is closely linked to adrenal health. Focus on high-fiber starchy vegetables like sweet potatoes, carrots, and beets as the main sources of carbohydrates. Simpler carbohydrate forms such as rice, pasta, and bread should be consumed in moderation. Artificial sweeteners should be avoided, while natural alternatives like honey, dates, and maple syrup can be used sparingly.

Adequate sleep is crucial for adrenal and optimal health. The average adult should aim for 7-8 hours of good-quality sleep per night, and individuals experiencing adrenal fatigue may require even more.

Maintaining a routine is vital when supporting adrenal health. Consistent sleep and wake patterns help establish a healthy sleep-wake cortisol cycle. Implementing regular mealtimes can also positively impact the body’s circadian system.

Supplement support for Adrenal health

In addition to dietary adjustments, certain supplements can support adrenal health. Consider incorporating the following nutrients (each supplement has a link which will provide you with further information):

B vitamins: Vitamins B3, B5, and B6 are vital for adrenal hormone production and energy production in general. All B vitamins act as cofactors in enzymatic reactions within the adrenals.

Vitamin C: The adrenals have a higher demand for vitamin C than any other organ or tissue, especially during times of stress. Bioflavonoids can enhance its absorption.

Vitamin D: Adequate vitamin D levels are associated with healthy adrenal function.

Magnesium: This mineral is essential for normal adrenal function, energy production, and promoting relaxation and sleep.

Selenium: Deficiency in selenium may negatively impact adrenal function.

Adaptogens: Herbs like ashwagandha and ginseng have shown potential in normalizing cortisol levels and mediating stress responses.

Liquorice: Liquorice root may help increase DHEA levels while preserving cortisol stores. Caution must be taken, if suffering from high blood pressure.

Omega-3: EPA and DHA, found in high-quality fish or algae oil, can alleviate symptoms associated with adrenal fatigue, such as anxiety, low mood, and immune dysfunction.

Coenzyme Q10 and D-ribose: These compounds are vital for energy production in the body.

Remember, adrenal fatigue is a term used to describe a mild form of adrenal insufficiency, where the adrenals struggle to maintain hormone output during prolonged stress. While there are no official diagnostic criteria, a combination of laboratory testing and patient feedback is often utilized to assess the likelihood of this condition.

 Your well-being is our priority.

Lose a few inches before Christmas and and gain that party energy you need

Want to feel your best so you can enjoy the festive season even more

Lose a few inches before Christmas and and gain that party energy you need

With Christmas around the corner, I’m sure you’re looking forward to letting your hair down a little and enjoying the festive season after an exceedingly difficult year.

Whether you’re a city worker or you are in your twenties, thirties or forties and want to have great levels of energy to enjoy your Christmas 💃 and 🍾, this program I’m running on the 1st of December will leave you feeling full of energy, and less likely to wake up with a bad headache after a party.

The bonus is that you lose a little weight just in time for the Christmas munchies. 

Effectively it’s a win-win situation for your waist band and your festive energy and it will stop you from turning into the A cartoon of a frog wearing a hat

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The program will focus on cleansing the liver, so if you have a glass or two (or three),  you won’t be left with the terrible aftermath party headache 😆

It is quite comprehensive, and you get lots of support from me 😉 with lots of takeaway materials you can use again.

Happy to jump on a 10 min call and I will explain how the program works, what you get with it before you buy it. 

Program begins on 1st December 2021 – Price: £320

Gut – Brain Axis: How does this affect our health

Our brain and gut are connected via our vagus nerve this is how they communicate, by having a two-way communication system. 

If this communication is compromised in any way, it can affect the health of your gut or cause an imbalance in your mental health. The vagus nerve is part of the parasympathetic nervous system, aiding in the rest and digest process. 

How can this be?

This has been a hot topic for a long time there is quite a lot of research out there confirming this connection, linking the gut microbiome with the functioning of the central nervous system. There was a study published in Gut microbes. 

The vagus nerve is a big player when it comes to helping with the digestive process, and if this process is not functioning correctly, it will slow down digestion through out the body including hormones and toxin clearance, which can eventually lead to other health issues like SIBO, IBS and other digestive related issues. 

Lifestyle plays a vital role in the health of your gut brain axis

The communication between the gut brain axis, can sometimes be down to stress, which is a lifestyle factor affecting your gut as well as your mental health.

Only you can make lifestyle changes that will positively change your gut brain axis. If you are unsure of what types of changes you need to make, to start seeing improvements, this is where you should see a naturopath, they can give you guidance on exercises you can do to minimise stress and improve your gut brain axis. They can also offer guidance on:

  • Types of foods to maximise and minimise on (strengthen the microbiome)
  • Targeted supplements that offer beneficial outcomes for the gut brain axis
  • Tailored health plans to support and heal this connection 

Keeping and supporting the immune system 

Immunity also plays a significant role of communication between gut and brain. Minimising things like inflammation can help support and keep your body’s microbiome healthy. 

If at any point you need to take antibiotics, one of the best things to do is to replenish the beneficial bacteria to help support your microbiome. Antibiotics kill the beneficial bacteria as well as the bad bacteria and taking a probiotic at least 4 hours after an antibiotic, helps replenish the beneficial bacteria lost. 

If conventional methods haven’t worked for you, find out how a qualified naturopathic functional medicine practitioner can support you on your journey to improved health and well-being.

Related research:

green leaf on cookbook

Healthy eating to keep the doctor away

Top tips for healthy eating to keep the doctor away

It’s Healthy Eating Week and as good a time as any to check your diet.

When you eat good fresh food, including plenty of fruit and vegetables, you are doing your body a favour. A sensible diet helps to keep cholesterol down and your blood sugar levels stable. Also, it reduces the risk of diabetes and cancer.

Health experts regularly warn about the dangers of eating too many processed foods. Of course, we are all aware of the prevalence of obesity. Let’s just look at the figures. The Health Survey for England 2016 estimated that 26.2% of adults are obese. NHS Direct reports that more than 10,000 hospital admissions are related to obesity.

While obesity is generally the result of eating too much unhealthy food, there are other factors. They include genetic influences – if your parents are both overweight. Or it could be a slow metabolism or hormonal imbalances. Stress also plays a part as food can become a coping mechanism.

Salad or apple pie

First, let’s look at the unhealthy foods. Obviously fast foods and takeaways and anything containing high levels of fat and sugar. But a big issue is where people ‘think’ they are eating something that’s healthy. Take this as an example, a salad from a certain fast food outlet has more calories than a piece of apple pie. How can that be? Well, the answer is that all those nourishing vegetables have been coated in dressing loaded with sugar.

And, there are plenty more examples of ‘hidden’ calories. It’s a good idea to check labels for sugar content. Especially those that are low fat. When you remove the fat, which accounts for much of the flavour, you must replace it with something else. Usually more sugar.

Healthy eating doesn’t have to mean a drastic change, just a few alterations can make all the difference.

Use smaller plates

Most dinner plates are around 12” in diameter. Try using one that is between 7” and 9” instead. You can still fill it, but you will be eating less.

Obviously, you need to be careful about what you put on these smaller plates. So, as mentioned above, you need to include more of our body’s good friends – fruit and vegetables. For example, say you are making a Shepherd’s pie. Simply add more vegetables to the meat.

Other healthier options include more natural salt, such as Himalayan and replacing cream with natural yogurt.

Fish is good for you

As a naturopathic nutritionist I often extol the virtues of oily fish as part of a healthy eating regime. Salmon, tuna and trout are good examples. Try and incorporate them into your diet at least once a week.

I realise there are those who really don’t like fish. If it is a big no, no for you, then I recommend a substitute. Native Elements fish oil, which is mercury-free, is a good option.

Good carbs, bad carbs

The body needs carbs and it’s important to pick the good ones and avoid the bad ones. Or, at least only eat them in moderation.

Good carbs include brown rice, grains and legumes. In other words, foods that still have much of their nutritional value still intact. The bad carbs are the processed ones that have been nutritionally altered, including removal of fibre. These are your typical fruit drinks, white rice, white bread, cakes and pastries. They tend to have an insulin-negative effect on the body.

Satisfying the cravings

From time to time we all get cravings, usually for something sweet. We want to comfort or reward ourselves. There’s nothing wrong with giving in occasionally. However, if cravings occur regularly, chromium is good little helper. It is the main constituent of glucose tolerance. It helps deliver sugar to the cells. I recommend at least 100-200 mcg twice a day, at the times when cravings are strongest.

Don’t forget the exercise

Yes, it makes sense to supplement healthy eating with regular exercise. If you’re not a gym-goer, quite a few of the parks now have exercise equipment. They’re free to use. The bonus is the fresh air, which is great for de-stressing and clearing your head.

So, do yourself a favour and change your eating habits today. Dad’s may want to wait until Monday in case there are treats (no doubt unhealthy) in store for Father’s Day.

Please feel free to share my articles with others. If you would like to discuss further, contact me at

Book your free 15 minute telephone consultation

If conventional methods haven’t worked for you, find out how a qualified naturopathic functional medicine practitioner can support you on your journey to improved health and well-being.

Is work bad for your wellbeing?

Is work bad for your wellbeing?

National Work Life Week (October 7-11) provided the opportunity for employers and employees to focus on wellbeing in the workplace and the importance of work life balance.

The fact that there was such an event highlights the growing concern that the world of work can have a negative effect on health, mentally and physically. In today’s fast-paced world, many employers are expecting their employees to take on higher volumes of work and to stay late to meet deadlines.

When a long-hours culture becomes the norm, it’s hard to break it. Employers assume that their staff will knuckle down to show dedication to getting the job done. At the same time, employees fear that, if they don’t put in the hours, it could harm their career.

Some of my clients have told me that they have been working nearly 18 hours a day, which is one of the reasons they have sought one of my health programmes. Without a proper work life balance, people become stressed, tired and demotivated. So, as we say, prevention is better than the cure.

I’ve mentioned these statistics before but they’re worth repeating. Figures from the Health and Safety Executive show that 15.4 million working days were lost due to stress in 2017/18, up from 12.5 million the previous year. This equates to 57.3 per cent of the 26.8 million working days lost due to ill health.

Now, as the nights draw in, those who are already feeling depressed are likely to become more withdrawn. The winter months affect our neurotransmitters, we get less vitamin D and an increase in melatonin. This is a mood regulator that reduces energy during darkness to aid sleep. But it also contributed to increased fatigue and even depression.

Look after your employees

While the paycheque is, of course, essential, employees also want their skills to be valued and to feel that what they do matters. That’s why it’s so important that employers recognise people as individuals and support their sense of worth.

By giving priority to wellbeing and work life balance, employers will reap the benefits of having a happier staff who will look forward to coming to work and be prepared to go the extra mile.

Results from a study by Mercer in 2018 bear this out. It collected input from 800 business executives, 1,800 HR leaders and more than 5,000 employees across 21 industries and from 44 countries. The study identified top talent trends. This can be useful for companies that are trying to stay ahead of the game with employee satisfaction. The findings showed that flexible working, health and wellbeing and a sense of purpose were paramount.

First and foremost, employers need to trust their employees. Unfortunately, in some sectors, there’s a belief that working from home is shirking from home. Obviously working from home may not always be suitable, depending on the business. But there’s no reason why people can’t work different hours. Flexible working can and does lead to better productivity.

As well as providing flexibility, employers should be aware of any issues or problems that employees are facing. Perhaps difficulty with a co-worker or being the victim of bullying. Maybe events at home are having an impact. It’s worth considering providing a forum for discussing health and wellbeing and getting to the root cause of what is making an employee distressed.

In the long term, employers benefit from better employee engagement and work quality through improved morale. It helps to retain staff, therefore saving money on retraining replacements. There could also be further savings in temporary cover, recruitment costs and health insurance.

Talk to your employer

Employees, on the other hand, should be prepared to grasp the mettle and talk to their bosses. Tell them about any problems you may be experiencing. They may be more sympathetic than you think.

As a naturopath, I can suggest ways of combating the mental and physical effects of stress. Breathing techniques work wonders in stimulating relaxing and lowering blood pressure.

Try listening to music to boost your mood and, it’s essential to get a good night’s sleep. Don’t be tempted to turn to stimulants such as alcohol and caffeine when feeling low – they only make the stress worse.

Natural food supplements, such as vitamin B complex will support the nervous system and boost energy levels.

Given that most of us spend a large chunk of our time at work, better flexibility and balance is good everyone. After all, we only have one life so we need to do everything we can to protect it and stay healthy.

If you would like to find out more about how naturopathy can help, email me at

How tackling food intolerance means less time off work

Did you know that food intolerance's can reduce your productivity and energy levels in the workplace?

Common causes

Common causes of workplace absenteeism are fatigue, migraines, anxiety, depression, IBS symptoms and nausea. Two in five have taken time off or reduced their responsibilities due to these symptoms.

In many cases these symptoms are linked to food intolerance's, but sufferers may not be aware that it’s their diet that is to blame. The problem is that food intolerance is not something you are born with, it can develop at a later stage of your life. Also, the effects can last for days, which is why it’s difficult to pinpoint which food is the culprit – keeping a food diary can help but, but it can take a long time and a lot of patience to figure it out.

Repair work for better health

When you’ve had food intolerance's, you have to do some repair work after the offending foods have been banished from the diet to give the body a chance to reduce inflammation.  This is where naturopathy works well in getting these individuals back on track.

While the NHS does a great job, it doesn’t take a preventative approach to food intolerance. It focuses on alleviating the symptoms, not dealing with the root cause like naturopathy would.

The Naturopathic approach

The naturopathic approach involves testing to find out exactly what foods are bad for your health and eliminating them for three-six months. Then you take one at a time, testing it at least twice or three times on a day, then use a four-day rotation method. Sometimes digestive enzymes are given to remove the burden on the digestive system.

In the ten years that I have been practising, I have seen many people with an array of intolerance's and it’s a joy to see their faces, when they start feeling so much better.

Do contact me for further information at

Preventative steps against ovarian cancer

Women over the age of 45 are most at risk of ovarian cancer and more than 7,000 will be diagnosed with the disease in the UK every year.

As I mentioned in my previous article on prostate cancer, March is ovarian and prostate cancer awareness month. The aim is to shine the spotlight on the importance of detecting and treating the disease early.

Here are some of the increased risk factors involved:

  • Endometriosis – when the lining of the womb grows outside the womb
  • When women have been on HRT for seven years of more (1% of ovarian cancer cases are linked to HRT).
  • Smoking
  • Hormonal disruptors: exposed to herbicides, pesticides and drinking out of plastic bottles

From the point of view of a naturopathic nutritionist, I aim to take a preventative approach to ill health. While this is in no way a treatment for ovarian cancer, if there is a family history of the disease, there are things you can do regarding diet and lifestyle to lower the risk.

What protects against ovarian cancers?

  • Drinking tea may lower the risk of ovarian cancer.  This can be green tea, black tea or any herbal teas. Black tea has powerful compounds (flavonoids) with strong disease-fighting properties.
  • Eat a colourful diet such as vegetables and fruit, those have high antioxidants.
  • Stay lean by exercising and maintaining a healthy body weight. Keeping things like high cholesterol and blood pressure at bay.  This may also help the formation of polycystic ovarian cysts, by keeping away the bad fats.
  • Include allium vegetables, containing high levels of flavanols, such as onions, garlic, leeks and chives and organosulphur (sulphur rich foods such as Brussels sprouts, bok choy, cabbage and cauliflower) compounds, which contribute to the anticancer effects.

Overview of other things to consider

  • Environmental and industrial toxicity: air, food and water pollutants
  • Bacteria, fungus, moulds, yeast and parasites
  • Electromagnetic toxins refer to PC’s, Wi-Fi and microwaves.
  • Household chemicals: cleaners, air fresheners, wax and paints.
  • Personal care products: hair dyes, bleaches, hairsprays and lotions.
  • Heavy metal: amalgam fillings, food packaging, lead pipes and antiperspirants.

Preventative and natural approach to support cancer

The body needs an optimum level of nutrients; this mean eating a well-balanced diet, if not organic.  It is important to supplement your body with the nutrients it requires. Therefore, a multivitamin and mineral supplement will support the body with a good level of nutrients.

I believe that the body should have a good balance of essential fatty acids, this means omega 3,6 and 9, which not only acts as an anti-inflammatory but also helps to balance your hormones. Vitamin C is a great bioflavonoid and provides great preventative support for cancer.  Linus Pauling, who was a biochemist and a two-time Nobel Laureate did a series of books, starting with Vitamin C and the Common Cold in 1970, followed by Vitamin C, the Common Cold and the Flu (1976), Vitamin C and Cancer (1979), and How to Feel Better and Live Longer (1986).

Taking a good probiotic will ensure that you are giving your gut health enough friendly bacteria, which will also help prevent and deactivated oestrogen that has been deposited into the gut to be activated again by all those unfriendly bacteria.

Prevention is better than cure and if you want to consider a more natural approach to dealing with your health, I provide a free telephone consultation to see how I can help, or you can email me at

The preventative approach to prostate health

The preventative approach to prostate health


Every year around 47,700 men in the UK are diagnosed with prostate cancer and the numbers are expected to rise by 12% up to 2035.

March has been designated ovarian and prostate cancer awareness month to focus on the importance of early detection and treatment. (I’ll look at ovarian cancer in a separate article).

The prostate is a walnut-size gland that sits below the bladder that secretes seminal fluids. As men get older, the prostate gland enlarges gradually to approximately the size of a lemon, and it does this due to changes in hormones like testosterone and oestrogen. Some hormones can also be disrupted by environmental factors.

As a naturopathic nutritionist I concentrate on taking a preventative approach to ill health. Of course, it’s important to stress that naturopathy is not a treatment for prostate cancer but, if there is predisposition in the family, there are dietary and lifestyle steps you can take to lower the chance of it happening.

Hormone disruptors

Drinking out of plastic bottles and eating foods exposed to herbicides, pesticides and petrochemicals, are all linked to hormonal disruptors and the formation of cancers.

DHT (Dihydrotestosterone), an androgen hormone responsible for the biological characteristics of males, is normally broken down, but this process is inhibited by an excess of oestrogen's. The concentration of DHT collects in the prostate, causing the overproduction of prostate cells, which results in an enlargement of the prostate.

Foods which should be avoided

As I mentioned earlier, diet can help to keep the prostate healthy and I would recommend avoiding the following:

  • Processed foods, such as pies, meats and pastries
  • Non-organic meat which is normally injected with chemical hormones, which may contribute to risk of prostate cancer
  • BBQ as charring of the meat can be carcinogenic

Foods and natural remedies that support the prostate

The mineral zinc is more abundant in the prostate than in any other organ and zinc-deficiency is commonly-associated with prostate issues.

Along with zinc-containing fruits, eggs and brown rice, wheat germ, pumpkin and sunflower seeds, the following are recommended:

  • Fish high in essential fats, especially salmon and fresh tuna
  • Fibre to help balance hormones naturally
  • Red, orange and green foods as these contain good levels of antioxidants. Or make sure you take a good food-based supplement with CoQ10
  • Saw Palmetto is another natural supplement for enlarged prostate issues. Taking 150 to 320 mg of the standardised extract twice a day will provide you with support. There are many health stores offering this product.

Other helpful tips included buying BPA (bisphenol A) free bottles and drinking filtered water, because hormone residues from the contraceptive pill are found in most water supplies. Ingesting these can have an oestrogen-like effect in the body, which in the long term can bring about hormonal cancers.

Bad habits can cause long term health issues

Keeping the body in a well-balanced state is one of the most important factors in avoiding ill health.  The body cannot live with alkaline foods alone. It works very efficiently and has several processes for balancing the alkalinity and acidity. Therefore, if you do not give the body what it needs, and are not eating a healthy diet which is rich in vitamins and minerals; in this case the minerals, to neutralise the blood and bring it back from and acidic state to an alkaline state, it will begin to rob these minerals from where ever it can, such as from the bones and joints. For example, our stomach acid is there to break down the foods we eat, if you are drinking lots of carbonated water or even ionised water, it will neutralise your stomach acid, making it hard for the digestive system to break down foods. The gut is like our temple, keeping this healthy will keep the rest of you healthy.

From a naturopathic view, the question that must be asked is what metabolic process has caused the cancer cells? Cancer materialises over time, and therefore the naturopathic approach focuses more on a preventative goal, this will be looking at the diet, looking at what lifestyle factors may cause ill health, looking at what genetic factors have you inherited from your parents.

Prevention is better than cure and if you want to consider a more natural approach to dealing with your health, I provide a free telephone consultation to see how I can help, or you can email me at