When you hear the word “stress” do you think it’s good or bad? I believe most people think of stress as bad. And this makes sense, given that we talk about feeling stressed when we’re tense, angry, and frustrated. But what a lot of people don’t know is that there are different types of stress. So, is stress always bad for your health or are there some benefits?
Good Stress Vs. Bad Stress
It was Dr Hans Selye who first identified the negative effects of bad stress on the body. He identified 3 distinct stages of stress (Tan and Yip, 2018):
1. The alarm stage: Your initial response to a stressful situation.
2. Resistance phase: Your body attempts to adapt to being under stress by maintaining elevated levels of stress hormones.
3. Exhaustion: You exceed your capacity to cope with the stress and reach burnout.
Many of the clients I see for executive nutrition coaching are in the resistance phase or the exhaustion phase. They have been under a great deal of negative stress for a long time and simply don’t have the resources to keep going anymore.
However, at the other end of the scale is eustress or good stress. This is the kind of short-term stress that provides a sense of achievement, growth, or fulfillment.
Eustress is the buzz you get when you achieve something significant and challenging like completing a new work project or mastering a new skill. Regular bouts of positive stress keep you alert, motivated, and interested in life.
Stress, Immunity, and Inflammation
Stress hormones like cortisol interact with your immune system and inflammatory processes.
In the short term, positive stress can help to keep your immune system working efficiently. The “fight or flight” response that kicks in when we encounter stress is designed to help us survive. Small amounts of short-term stress prime the immune response and help you fight invading pathogens effectively (Dhabhar, 2014). And the little bit of oxidative stress that occurs during this response is dealt with before it causes too much inflammatory damage.
Problems arise when stress becomes negative and long-lasting. Scientists estimate that 75-90% of human diseases are linked to stress, with stress-induced inflammation being the root cause of many of these conditions (Liu, 2017).
Chronic stress can increase your risk of:
We all respond to stress differently and have a unique capacity to cope. What feels like negative stress for one person may be a positive thrill for another, and vice versa.
In general, though, good stress starts to become harmful when it is prolonged and you don’t give yourself the right resources to cope with it. The resources we need to manage long-term stress are rest, good quality sleep, regular daily movement, relaxation, and of course, the right kinds of foods.
How to Stop Bad Stress From Ruining Your Health
If you’re dealing with ongoing stress, it is important to pay attention to these resources.
Here on the EBS platform, we have all the resources you need to prevent the negative effects of stress:
Movement videos help you stay fit, strong, and active without intensely stressing your body.
Guided meditations to help you relax, rest, and get a good night’s sleep.
Health Masterclasses that offer support for specific conditions.
Videos explaining key health concepts and nutrition trends.
Meal plans, food lists, and recipes are designed to nourish your energy levels, mental well-being, hormone health, and resilience to stress.
Following a holistic anti-inflammatory lifestyle like the Eat Burn Sleep approach is the best option for building resilience to stress. Our members see fantastic results with their health and feel empowered by the wealth of information available on the platform.
This is what EBS Member Mahget has to say:
I follow your EBS platform, and if anyone is undecided, jump in.
Just do it.
I read all labels now, and when you think something is too good to be true, it usually is, especially when the ingredients list ends with emulsifiers, gums, and all the things that cause inflammation. We tend to trust people in white coats or athletes, but clearly, they are being paid to support something that is not good for us.
The Eat Burn Sleep platform educates us on what is good and what is not.
Thank you, Yalda, your EBS approach is spot on.
Are you one of the millions of people who suffer from Irritable Bowel Syndrome? This common condition affects 5-10% of the world’s population, with women more commonly affected than men. There’s a vast amount of diet advice on the internet for IBS sufferers, but unfortunately, a lot of it is not backed by scientific evidence. So, what is the best Irritable Bowel Syndrome self-care diet? Let’s find out.
What is Irritable Bowel Syndrome?
Irritable Bowel Syndrome (IBS) is the name of a group of symptoms that affect your small and large intestines (also called the colon).
The symptoms are:
Pain
Bloating
Alternating constipation and diarrhea
Excess gas
Noisy, rumbling sounds and sensations (borborygmus)
There are 3 different categories of IBS according to what type of bowel movements you experience when your symptoms flare up.
IBS-D is characterized by predominantly soft, watery stools and diarrhea.
IBS-C causes constipation and dry stools that are harder to pass.
IBS-M is a mixture of both constipation and diarrhea.
What Causes IBS?
Most IBS sufferers have a combination of triggers for their symptoms. These range from stress, processed food, and poor sleep to anxiety, food intolerances, and pre-menstrual syndrome (PMS). Some people develop IBS after a bout of food poisoning or a gut infection.
There is, however, one clear connection between these triggers: They all affect the balance and diversity of the gut microbiome.
The billions of different microbes that make up your gut microbiome are responsible for digestive health, bowel regularity, immune health, managing inflammation, and supporting mental well-being.
Your gut hosts around 70% of your immune cells and produces 60% of your neurotransmitters. These gut bugs are critical to health! When they are disrupted, they can trigger inflammation and unpleasant IBS symptoms (Menees et al, 2018).
Why is an Anti-Inflammatory Diet Important for IBS?
Although IBS isn’t classed as an inflammatory bowel disorder, research shows that low-grade inflammation is involved in the development and progression of the condition (Ng et al, 2018).
So, where does this inflammation come from? As I mentioned before, your gut microbiome plays a key role in regulating inflammation in the digestive system and throughout your body.
When the gut microbes are disturbed by stress, infection, poor diet, chronic lack of sleep – or any other triggers associated with IBS – inflammation occurs. Because of this, the best diet for IBS is one that:
Reduces inflammation.
Contains the nutrients you need to manage stress and optimize mental well-being.
Supports a healthy, balanced gut microbiome.
The Best Irritable Bowel Syndrome Self-Care Diet
If you are overwhelmed by nutrition advice for IBS and gut health, I urge you to start with our Eat Burn Sleep program. The Eat Burn Sleep anti-inflammatory lifestyle is the best safe, natural, long-term, 360-degree treatment for Irritable Bowel Syndrome.
The program includes extensive food lists, meal plans, and recipes based on anti-inflammatory foods. These foods support healthy gut function and help you build resilience to stress.
Our Movement videos help you stay active and strong without causing additional stress to your body. After all, stress is a major trigger for IBS, and exercising too intensely can be unhelpful.
And if anxiety and poor sleep are worsening your IBS, our Meditation Guides are perfectly suited to support relaxation and restful, restorative sleep. Your gut does a lot of ‘housekeeping’ work while you sleep and proper rest is vital for managing IBS.
Still unsure whether EBS can help? This is what EBS member Pina says about our program…
The IBS and Digestive Issues Masterclass was amazing. Great information on what to avoid during flare-ups. The sugar and fiber were an eye-opener for me. This is why I always renew my membership!
And Naouel no longer has stomach aches and bloating:
I used to have stomach aches after each meal and I no longer have these. I lost 16kg in one year with no feeling of being hungry or frustrated and I have no more bloating. I move, work, socialize, and face problems with no effect on my health whatsoever.I have not taken painkillers or pills since I have been following the EBS lifestyle. An amazing life change!
If you’d love to have results like these, check out what’s on offer in our membership options here and say goodbye to IBS for good.
Wishing you well,
Yalda x
You’ve probably heard of cortisol, the main stress hormone, but do you know how it affects your body? This powerful chemical messenger influences everything from digestion and mental health to sleep and immunity. But does cortisol cause weight gain? And how can you best manage this?
What Cortisol Does to Your Body
Cortisol is released from your adrenal glands whenever you are under stress. The stress we encounter nowadays is very different from what we experienced millions of years ago. Back then, it was woolly mammoths and saber-toothed tigers giving us stress! Now, we feel stressed out by busy traffic, credit card debt, and an overflowing inbox.
However, the effect of stress on the body is the same. Your adrenal glands release adrenaline and cortisol, and you move into the “fight, flight, or freeze” response, which is part of the sympathetic nervous system.
Cortisol has several main actions:
Raises blood sugar levels by breaking down sugar stores in the liver and muscles.
Breaks down fatty acids and proteins for energy.
Raises blood pressure.
Diverts blood away from the digestive system so that more blood and oxygen are available to large muscles in the limbs to help you fight or flee from the source of stress.
In the short term, these actions help you deal with an immediate danger. However, modern forms of stress are chronic and not easily dealt with. Instead, your body remains in a state of near-permanent fight or flight, with chronically elevated cortisol levels.
Does Cortisol Cause Weight Gain?
One of the key signs of dysregulated cortisol levels is weight gain around the belly area. This is because cortisol promotes the growth and differentiation of fat cells. Visceral fat cells that lie deep within your abdominal cavity are much more sensitive to cortisol than fat cells that lie just beneath the skin (Duclos et al, 2012). So, higher cortisol levels encourage the fat cells in your belly and abdomen to grow much larger.
Chronically elevated cortisol also interferes with the delicate balance of thyroid hormone activity. Thyroid hormones regulate your metabolism and play an important role in weight management. Thyroid dysregulation can lead to weight gain and difficulty losing weight.
To get rid of cortisol-induced weight gain, you need to work on your diet and lifestyle. Just changing your diet alone will not be enough if you continue to feel stressed by work, family, finances, or other factors. You probably can’t make these problems disappear – most of us have to live with a certain degree of stress! – but you can change how you respond to them.
The Eat Burn Sleep program will help you build resilience to stress and achieve a healthy weight balance.
The meal plans, recipes, and food lists are designed to support blood sugar regulation and hormone health. These foods help you avoid blood sugar crashes (another form of stress!) and provide a balance of protein, fat, and the right kinds of carbohydrate to keep you energized between meals.
Our meditation guides for morning and night help you switch from the sympathetic nervous system into the parasympathetic response. This side of your nervous system promotes healing and repair and the release of calming mood chemicals.
Plus, our workout sessions help you stay strong and flexible without stressing your system and triggering more cortisol. It is important to keep active but exercising too intensely is another form of stress that must be avoided.
This is what EBS member Sharon has to say about our program:
I feel the best in years, with a flat tummy and much less with bloating. I try to follow the program as much as possible and when socializing, I enjoy a few treats, then get back on the green food list.
I’m slimmer around my middle and have a lot of energy. My joints feel so much better. I can tell I have less inflammation in my body.
The workouts are great, and because they are short, I can always fit them into my day.
I will be subscribing for another year in May, thanks Yalda for all your work, in helping yourself, you are now helping so many people.
Would you like to experience the same benefits as Sharon?
Now is the time to take control of stress, lose weight, and strengthen your resilience. Check out what’s on offer in our membership options here and begin your journey to optimum health.
You might also like to tune into these podcast episodes:
Using Sounds to Calm Your MindUnstressable
And dive into these articles:
Heart Health: Do You Have a Heart Healthy Lifestyle?Depression, Anxiety, and Gut Health
Wishing you peace and calm,
Yalda x
Join our exclusive event with the CEO and product creator for Valmont skincare, Sophie Vann-Guillon, and learn about the secrets of Swiss Cellular Cosmetics for beautiful skin.
Valmont has been at the cutting edge of Swiss cellular cosmetics for nearly four decades. Harnessing the secrets of the Alps, their skincare treatments defy the effects of time. From glacial spring water to botanical extracts harvested in their Phyto Alpine Garden, Valmont uses only the finest ingredients.
Valmont Skincare and Optimum Nutrition
As true radiance comes from within, Sophie will be joined by celebrity Nutritionist Yalda Alaoui. Yalda is an acknowledged international expert on chronic inflammation and health. She will share her insights on nurturing your skin’s natural ecosystem and achieving a radiant complexion through diet and lifestyle. Making the right food choices is as important as using the best skincare products if you want healthy, glowing skin. Yalda will guide us through the best foods and nutrients for skin health and what foods to avoid.
Event details
Date – Tuesday 17th April from 5:30 to 6:30pm.
Venue – Beauty Auditorium, Lower Ground Floor, Harrods, Knightsbridge.
Only a limited number of tickets are available. Don’t miss this opportunity to gain unique insights into how to get healthier, happier skin.
Tickets are £25, redeemable against VALMONT products. Ts&Cs apply. Find out more at harrods.com/legal/events
Tickets for sale at https://tinyurl.com/valmont-ebs
Spring is here which means seasonal allergies are too! Tree, grass, and weed pollen make life miserable for millions of hay fever sufferers every year, causing sneezing fits, sore throats, and stuffy noses. Antihistamine drugs may help but often have side effects like drowsiness. But what about food? Can diet help relieve hay fever?
What Is Hay Fever?
Hay fever, or seasonal allergic rhinitis as it is officially known, occurs when your immune system reacts to pollen from grasses, trees, flowers, and weeds.
The pollen irritates the lining of your nose, eyes, and throat, causing immune cells to release histamine and other inflammatory chemicals. This leads to itching, swelling, and irritation.
Typical hay fever symptoms include:
Anyone of any age can suffer from hay fever. Some people grow out of their childhood hay fever and no longer experience any symptoms as an adult. Others develop it for the first time in their twenties or thirties, or even later. Many women start with seasonal allergic rhinitis and other allergies during menopause when hormone changes affect immune and gut health.
How Long Does Hay Fever Last?
This varies from person to person. If you are only sensitive to one type of pollen, your symptoms will subside when that pollen level drops. If you are sensitive to several types of pollen your symptoms can potentially last from late Winter through to Fall.
Why Is My Hay Fever So Bad All of a Sudden?
There are several reasons why seasonal allergies can suddenly get worse.
Stress has a major impact on immune health. If you are under a lot of stress, your immune system may not work as effectively.
Illness and infection can affect the membranes lining your nose and throat and leave you more sensitive to pollen.
Location change. If you’ve moved to a different city or even a different part of the same city, the pollen levels may be higher than where you lived before.
Air pollution from traffic fumes can make hay fever worse for some sufferers.
Weather patterns affect pollen levels. A mild winter followed by a cool spring and a sudden burst of warmth in early summer can trigger a pollen burst that can worsen symptoms.
Can Diet Help Relieve Hay Fever?
Yes! Adopting an anti-inflammatory diet and lifestyle can be hugely beneficial for managing seasonal allergic rhinitis. The clue here is in the name of the condition. The word “rhinitis” translates as “inflammation of the nose,” meaning the membranes lining the nose are inflamed.
The Eat Burn Sleep anti-inflammatory diet and lifestyle program minimises inflammation by supporting gut and immune health. These two systems are intrinsically linked because so much of your immune system resides in the gut.
Alongside these immune cells, your gut microbiome is also hard at work supporting immunity. It helps to regulate immune responses and inflammation and communicates with other microbiomes in the body, such as the oral and nasal microbiomes.
Research shows that people with allergic rhinitis have an altered microbiome in the nasal passages which may be associated with inflammation (Chen et al, 2022). As we can’t micromanage individual bacteria within a microbiome, it’s important to create the right environment for beneficial species to thrive. Following an anti-inflammatory diet and lifestyle is the ideal way to do this. I suggest the 6-Week Reset as the place to start – it has all the meal plans, food lists, and guidance you need to begin your anti-inflammatory journey.
I’m in the sixth week of the Six-Week Reset and I cannot thank Yalda enough for the EBS lifestyle. During the last two years, I’ve struggled a lot with various issues like bloating, being overweight, psoriasis, thyroid malfunction, and acne, but now I’ve found the lifestyle that is the answer to all my problems.
I finally started losing weight, changing my body composition, feeling energetic all day long, less bloated, fewer cravings in my PMS phase, and still counting the benefits!
This lifestyle completely switched my body and my mind, and I cannot live without all the specialized advice I can find on the EBS platform anymore. Again, thanks Yalda for your great work!
Want to know more about Eat Burn Sleep? You can take a sneak peek around the platform here and check out our membership options here.
Have you heard of habit stacking? It’s a way of making positive changes to your life by adding a new habit to one that is already established. But is there any evidence behind this technique? And how do you get started?
What Are the Benefits of Habit Stacking?
Habit stacking is a popular method for supporting sustainable behavior change. The author S.J. Scott is credited with coining the term for his 2014 book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less. It is now recommended by health professionals all over the world, including the American Heart Association and the American Institute for Cancer Research.
The habit stacking technique helps you embed new healthy habits into your daily routine in a manageable, sustainable way.
Making changes to your diet and lifestyle isn’t always easy! Many people give up because they try to change too many things at once. This can feel overwhelming, especially if you already have a lot of demands on your time. It’s far easier to add one new habit at a time and attach it to something that is already part of your routine.
How Do I Start?
First, make a list of all the changes you would like to make in your diet and lifestyle. Get everything down on paper – big ideas, small ideas – then highlight the ones that are most realistic for you right now.
For example, you might want to run a marathon but realistically, you don’t have enough time for long training runs. However, you could fit in three shorter runs each week, so you could add that to your list.
Once you have your ideas organized, decide which one is your top priority. This is the first one to stack.
There are 3 ways to habit stack.
Pairing is when you add a new habit to a fun activity you already do. For example, if you plan to meditate more often, you could listen to a guided meditation while enjoying your morning coffee.
Make a chain: Link your new habit to something you repeatedly do. Want to drink more water every day? Keep a small glass by your kitchen sink and top yourself up every time you wash your hands during the day.
Sequence: Add your new habit to an established sequence of events. Think about the small routines you have every day, such as having a shower, cleaning your teeth, and getting dressed. Or coming home from work, getting changed, and having a snack.
Add your new habit into one of these routines. For example, if you have a new vitamin pill, keep the bottle next to your toothbrush and take it when you clean your teeth. Need to add a stretch routine into your day? Keep your yoga mat by your after-work clothes and do the stretches before having a snack.
What is the Evidence for Habit Stacking?
Scientists have known for decades about the benefits of habit formation for promoting health changes (Gardner et al, 2012). Making small, consistent changes that are linked to other external cues (i.e. other habits or behaviors) enables your brain to quickly form new connections in the areas associated with learning and behavior.
This plays out in the research too. One study compared a control group with participants who were given simple diet and activity suggestions for weight loss. The group with the new habit suggestions lost an average of 2kg over 8 weeks compared to 0.4kg in the control group (Lally et al, 2008).
Habit Stacking and the Eat Burn Sleep Lifestyle
The Eat Burn Sleep approach is perfect for habit stacking. Each part of the program comes with meal plans and food lists, plus recipes, guided meditations, movement videos, and health Masterclasses.
It is designed with busy people in mind as I know only too well what it’s like to juggle work, family, and health issues. Too often our health is the thing that suffers and I don’t want that to happen to you.
Here are some of the incredible, life-changing results our Eat Burn Sleep members enjoy…
“I have been following the EBS lifestyle and wanted to thank you for all your work in creating this program – it has been life-changing for me.
I have ulcerative colitis, and I have never gone this long without a flare-up. I also travelled to America at the end of last month and for the first time in 5 months managed to travel without any bleeding.
My other half has been following along with me and he has lost almost 2 stone in under 7 weeks.
I can’t believe the improvements in my energy, sleep, and skin.”
Claire
I was honored to be invited to speak at the Kingston University Mental Health Day. This topic is a passion of mine and it is a foundational part of the Eat Burn Sleep approach to health.
Mental health influences how we think, feel, and interact with the world around us. However, issues linked to mental health have become increasingly common, especially among young people. These issues impact people’s ability to learn, communicate, and develop healthy relationships.
Studies demonstrate that approximately 1 in 5 adolescents experience mental health problems each year, but less than half receive treatment. Conditions such as anxiety, depression, and stress-related disorders are particularly prevalent in this age group. They are often exacerbated by academic pressures, social media, and the challenges of transitioning into adulthood. By addressing these issues openly and providing support systems we can nurture resilient young individuals who can cope with life’s challenges, achieve their potential, and contribute positively to their communities. By prioritizing mental well-being in our daily lives, we pave the way for healthier, happier futures for our youth.
Join us as we embrace the journey towards mental wellness. We will be breaking stigmas, strengthening our values, and prioritizing the well-being of everyone in our community.
The event will commence at 12:45pm, and we warmly invite all guests to enjoy a light lunch and refreshments from 12:30pm.
Programme overview
Welcome by the host – Dr Nora S Vyas, Associate Professor of Mental Health, School of Law, Social and Behavioural Sciences (LSBS), Kingston University
Mastering Self-Care through Mindfulness – Dr Nora S Vyas.
Sleep On It: Navigating the Night for Optimal Wellness and Productivity – Dr Goffredina Spanò, Lecturer in Psychology, Department of Psychology, Kingston University
Mental Health Awareness in South Asian community – Kirit Mistry, Founder and Lead for Health Inequality, South Asian Health Action Charity, and Keval Sachdev, CEO Akiyam UK
Mental Health Provision for Young People – Vicky Bourne, Mind in Kingston.
About Samaritans – Jo Collins, Fundraising Director Kingston Samaritans, and Tom, Kingston Samaritans Outreach Team
Tips for Combating Loneliness – – Zeynep Sertkaya (KU Psychology Society) and Lara Quartel (PhD student)
The Role of Chronic Inflammation on Mental Health – Dr Yalda Alaoui, entrepreneur, celebrity nutritionist, Founder and CEO of Eat Burn Sleep
Fitness and Wellbeing – Coach Christine Harrison-Bloomfield (Bowmaker), former athlete, now coach
Closing remarks – Dr Nora S Vyas.
For further information about this event:
Contact: Dr Nora Vyas, Associate Professor of Mental Health Email:N.Vyas@kingston.ac.uk
Are you one of the millions who suffer from the chronic inflammatory condition endometriosis? Do you struggle to know which diet is best?
The Office on Women’s Health estimates that 6.5 million American women aged 15-44 are affected by the condition. But with an average diagnosis period of 7 years, this figure is likely to be much higher.
There is currently no known cure for endometriosis and mainstream medical care focuses on hormonal contraceptives and surgical options. These methods fail to acknowledge the influence of food, movement, and lifestyle on hormone health. So, what is endometriosis, and which diet is best?
What is endometriosis?
Endometriosis is a chronic inflammatory condition where cells similar to the ones lining the womb (endometrial cells) grow elsewhere. They can grow anywhere in the body including the lungs, brain, bowel, bladder, and digestive tract.
Each month these cells follow the same pattern as regular cells lining the womb. They grow, break down, and bleed. But unlike normal endometrial cells that leave the body via menstruation, the blood from these cells has nowhere to go. This can lead to the formation of painful cysts, scar tissue, and adhesions (tissue that binds organs together).
What causes endometriosis?
Doctors still do not know exactly what causes endometriosis but there are several theories:
Immune dysregulation: Immune cells fail to recognize and deal with the cells growing outside the womb.
Genetic predisposition: Endometriosis can run in families and there may be a genetic heritability factor to the condition (Nouri et al, 2010).
Retrograde menstruation: Menstrual blood may flow into other parts of the body and deposit womb cells.
Symptoms of endometriosis
The main symptom of endometriosis is pain which can be felt in the pelvic area, the groin, the lower abdomen, and the lower back.
Other symptoms include:
Dysmenorrhea (menstrual cramps)
Heavy or irregular bleeding
Pain during sex
Gastrointestinal disturbances such as bloating, constipation, diarrhea, nausea, and vomiting
Pain when defecating
Frequent urination and/or pain during urination
The driving force behind these symptoms is chronic inflammation and excess amounts of estrogen, produced by the endometrial tissues (Bulan et al, 2019).
Dealing with “endo belly”
“Endo belly” is the tight, bloated abdomen endometriosis sufferers experience during their monthly cycle. It can be accompanied by pain, wind, or changes in bowel habits. The bloating may get worse just before a period when hormone levels peak.
The best way of dealing with endo belly and the many other symptoms of endometriosis is through food and lifestyle changes.
What you eat and how you live influences your hormone health every single day. If you want to drive down excess estrogen and be free of inflammation you need to live more harmoniously with your hormones.
Which diet is best for endometriosis?
We believe the most effective approach for managing endometriosis is an anti-inflammatory diet that supports gut health and liver function.
This approach addresses the underlying causes of endometriosis:
Inflammation: Endometriosis is characterized by painful, inflammatory symptoms. A typical Western-style diet rich in ultra-processed foods and low in fiber and antioxidants will fuel this inflammation and make your symptoms worse.
Estrogen excess: Estrogen needs to be detoxified through the liver and excreted via the gut. The gut microbiota contains a special subset of bacteria called the estrobolome which is responsible for processing estrogen. If the estrobolome is disrupted it can recycle old estrogen back into circulation, adding to the overall hormone imbalance.
Jiang et al (2021) show that endometriosis is associated with gut microbiome disturbances which in turn lead to immune dysfunction and further inflammation. This two-way connection between endometriosis and the gut microbiome must be addressed with diet to help reduce inflammation and optimize microbial balance.
Why the EBS diet and lifestyle is best for endometriosis
At EBS we believe in a whole-body approach to managing endometriosis. Our programs encompass foods, movement, and meditation, to support health holistically.
The EBS platform is used and prescribed by healthcare professionals worldwide for endometriosis and other chronic inflammatory conditions. It treats inflammation at a systemic level, supports optimum hormone balance, and reduces pain where needed.
“Just finished Week One and I feel great already. The main reason I’m following the EBS lifestyle is suffering endometriosis. I lost 1kg on Week One and feel less bloated. Overall, I think mentally I feel better as well!!”
Niloofar
“I have some great news that I wanted to share with you. My endometrioma finally started to shred one year after the diagnosis, and after joining the EBS, it was stable, and I thought it was never going to shred.
In February 2022 it was down by 1.5cm, and now it is down by 2.5cm! I couldn’t believe my doctor! I thought that surgery was the only way to get rid of it!
I am so happy that I finally see the healing. The brain is incredible.
I believe reducing stress, body mobility, and whole foods are keys to sustainable health.”
Safae
Heart disease is the number one cause of death worldwide. Nearly 18.6 million people died from cardiovascular disease in 2019, yet most cases are preventable. Along with Type 2 Diabetes, cancer, and obesity, heart disease is one of a growing number of non-communicable diseases that can be prevented through diet and lifestyle changes.
Here at Eat Burn Sleep we firmly believe in the power of an anti-inflammatory lifestyle and the benefits it has for heart health. But do you have a heart-healthy lifestyle?
What is heart disease?
Heart disease or cardiovascular disease as it is better known is the collective name for conditions that affect the heart and circulatory system. Some of these conditions are congenital and people are born with them, while others can be triggered by diet, stress, and lifestyle.
Heart disease includes:
High blood pressure (hypertension)
Coronary Artery Disease: This includes arteriosclerosis (hardening of the arteries) and atherosclerosis, where arteries are blocked by fatty deposits.
Cardiomyopathy – weakening of the heart muscle
Stroke
Irregular heartbeats (arrhythmias)
Angina
Heart failure
How do I know if I am at risk of heart disease?
Heart health research reveals 5 major risks for cardiovascular disease:
Chronic inflammation: We all need to have some level of inflammatory response to illness and injury as this is part of a normal and healthy immune reaction. However, chronic or systemic inflammation is harmful to health and linked with a wide range of conditions including heart disease.
Metabolic issues like obesity, insulin resistance, Type 2 diabetes, high blood pressure, and poor cholesterol balance (too much LDL cholesterol and not enough HDL cholesterol).
Smoking.Lack of physical activity.Diets that are low in fiber, good fats, fruits, and vegetables, and high in Ultra Processed Foods, refined sugar, and unhealthy fats.
Genetic predispositions – remember though that genes can be “switched on” by lifestyle factors and inflammation.
Menopause and heart health
The risk of heart disease increases greatly after menopause when estrogen levels are much lower. This is because estrogen supports heart health in several ways (Ryczkowska et al, 2022):
Keeps blood vessels supple and flexible so they can respond to changes in blood pressure.
Regulates cholesterol levels.
Decreases the risk of blood clots.
Provides antioxidant protection against inflammation.
Supports energy production in heart muscle cells.
The earlier menopause occurs, the greater the risk of developing heart disease. This is important for women who go through menopause before the age of 40 and for Black and Hispanic women as research shows they may reach menopause earlier than white, Japanese, and Chinese women (Harlow et al, 2022).
But no matter what your age or ethnicity, there is so much you can do with an anti-inflammatory diet and lifestyle to mitigate this risk! To find out more see my Perimenopause and Menopause video where I explain in detail how the EBS approach can help manage the effects of menopause.
What is Heart-Healthy Living?
Heart-healthy living involves recognizing and understanding your risk of heart disease and taking positive steps to reduce this and improve your health and well-being.
The idea of heart-healthy living is built into everything we do at EBS. Tackling chronic inflammation with diet and lifestyle changes addresses several key risk factors for cardiovascular disease.
Diet
The EBS Food Lists and meal plans are built around colorful, tasty, anti-inflammatory foods. They support gut health and a healthy immune response and address the nutritional imbalances that are at the root of metabolic issues like Type 2 diabetes and insulin resistance – key risk factors for heart disease.
Specific fruits and vegetables are part of our Food Lists for two very important reasons. Firstly, they contain natural anti-inflammatory phytochemicals, and secondly, they are natural modulators of proinflammatory gene expression (Zhu et al, 2017). This means they can influence gene expression and literally “turn off” pro-inflammatory genes.
To help you incorporate these foods into your daily life we have meal plans and over 330+ recipes to choose from.
Physical activity
At EBS we believe movement is key to healthy longevity. We have a library of 180+ different anti-inflammatory movement videos designed to fit into even the most hectic of lifestyles. These videos help with healthy circulation, body composition, weight balance, physical strength, and mental resilience. Above all, they are the perfect antidote to a sedentary lifestyle!
And it’s not just food and movement. Mental well-being and stress management are crucial for managing inflammation and living a heart-healthy lifestyle. In EBS you will find guided meditations for mental health and a series of Masterclass sessions to inform and inspire.
Remember, conscious effort combined with science is powerfully effective in the fight against heart disease.
Want to know more about Eat Burn Sleep? Take a sneak peek around the platform and check out our membership options here.
Skin Microbiome Masterclass with ARgENTUM and anti-inflammation expert Yalda Alaoui
Join us at ARgENTUM’s Notting Hill boutique to discover how the skin’s microbiome is the key to a glowing complexion. Hosted by ARgENTUM Founder, Joy Isaacs, and anti-inflammation expert, Yalda Alaoui, learn how to nurture your skin’s natural ecosystem and achieve a radiant complexion.
You’re invited to enjoy express treatments that address the importance of lymphatic flow, learn more about the effects of diet and stress on the skin, and sample ARgENTUm’s microbiome-kind skincare and fragrance.
Tea, coffee and healthy snacks will be served throughout the morning plus a gift bag (worth £240up).
With a limited number of tickets available, don’t miss this opportunity to gain unique insights into how to get healthier, happier skin. Click here to book.Date: 1 Mar, 2024 (Friday)
Time: 10:00am – 12:00pm
Location: ARgENTUM apothecary, 119 Portland Road, London W11 4LN, UK
Price: £48 (Fully redeemable on ARgENTUM products or treatments purchase)
February is Raynaud’s Awareness Month. Raynaud’s (pronounced Ray-nodes) disease is a painful circulatory problem that affects around 10 million people in the UK. Like many conditions that are linked to autoimmunity and inflammation, it affects more women than men, often appearing before age 30.
Raynaud’s Awareness Month aims to raise the visibility of this condition and help people access support and resources to manage symptoms.
The classic signs of a Raynaud’s attack are:
An extreme reaction to cold and changes in temperature that cause small blood vessels in the extremities (fingers, toes, ears, nose, lips, and even nipples), to constrict.
The affected areas turn blue, purple, or white, and feel cold and numb.
Pain or tingling which can get worse as the circulation returns.
Once an attack subsides and blood flow returns, the affected areas regain normal color and sensation.
Emotional stress is another common trigger for these attacks, while caffeine, alcohol, and certain medications can make symptoms worse.
What causes Raynaud’s?
There are two forms of Raynaud’s:
Primary Raynaud’s (often called Raynaud’s disease) is the less serious form, affecting the majority of sufferers. Most people with this condition have no other problems associated with the disease and can manage their symptoms themselves.
Scientists are yet to uncover the cause of Primary Raynaud’s. Normally, when the body feels cold, it diverts blood from the extremities toward the heart and vital organs. With Raynaud’s, this response is heightened, making the blood vessels in the extremities contract faster and tighter than normal. The symptoms can also be triggered by emotional stress, which suggests a link with the “fight or flight” sympathetic nervous system response.
Secondary Raynaud’s (also known as Raynaud’s Syndrome or Phenomenon) is caused by another condition. This is usually scleroderma, rheumatoid arthritis, or lupus – inflammatory conditions that affect connective tissue in the body. Other causes of Secondary Raynaud’s include smoking, repetitive vibration injury, and arterial diseases.
This secondary form requires regular careful monitoring by a healthcare professional in case there are complications such as skin ulcers or gangrene.
Is there a genetic link?
This question remained a mystery until a recent study (Hartmann et al, 2023) identified two genetic variants associated with Raynaud’s disease.
These are:
– The alpha-2A-adrenergic receptor for adrenaline (ADRA2A)
– The IRX1 gene.
Both of these genes influence blood vessel contraction, particularly in small blood vessels.
How these genetic variants become activated is the next part of the mystery to unravel but we already know that diet and lifestyle play a big role in genetic expression.
How to manage Raynaud’s Disease
There is no known cure for Raynaud’s and mainstream medical treatment options are limited. Most sufferers learn to cope with their attacks and avoid situations that may make their symptoms worse.
Practical tips include:
Wearing layers of warm clothing.
Drinking hot or warm drinks instead of cold.
Getting regular exercise.
Regular relaxation. This is vital for downregulating the “fight or flight” response and promoting inner calm. Deep relaxation places the body into the “rest, digest, heal, and repair” state which can help deal with the impact of any emotional triggers.
Can an anti-inflammatory diet help Raynaud’s?
An anti-inflammatory diet and lifestyle like the Eat Burn Sleep (EBS) approach is a great option for managing symptoms – especially Secondary Raynaud’s caused by inflammatory conditions. Research consistently highlights the benefits of foods and nutrients in managing inflammatory conditions like rheumatoid arthritis and autoimmune issues.
The Bupa Global-approved EBS program is safe, natural, and evidence-based. Health professionals all over the world use it with their patients every day.
The EBS lifestyle is a holistic approach to care, covering diet, lifestyle, mindset, movement, relaxation, and sleep support. We firmly believe all of these factors are needed to achieve optimum health.
When managing Raynaud’s for example, our recommended foods include warming herbs and spices like ginger, turmeric, cinnamon, nutmeg, and black pepper. They form a key part of the EBS Anti-Inflammatory Food Lists and recipes. These foods can benefit circulation and tackle the root causes of inflammation.
Our library of movement tutorials is suitable for all levels of ability and can easily fit into your day no matter how busy you are. Our meditation and mental wellness videos will help you relax and build resilience to everyday stresses that may trigger your Raynaud’s.
Find out why anti-inflammatory foods and stress management are so important in the EBS lifestyle with my podcast episodes:
I am continually amazed by the incredible cancer testimonials we receive here at Eat Burn Sleep from members who are recovering from cancer. From breast cancer and squamous cell carcinoma to positive pap-smear tests and pre-cancerous cervical cells – our EBS members are seeing fantastic results.
One of my favorites is from Wilma, who used the EBS program while undergoing treatment for breast cancer.
This is Wilma’s story about recovering from cancer.
Recovering from Cancer – Wilma’s Story
Wilma had been an EBS member for four years, using the program to manage her Irritable Bowel Syndrome before she discovered a lump in her right breast. Medical investigations led to a triple-negative breast cancer diagnosis and an aggressive program of 16 chemotherapy sessions, surgery, immunotherapy, and radiation. This level of treatment puts a huge strain on the body and can be incredibly difficult to manage.
Fortunately, Wilma was already in a good place, having used the EBS plan for several years. This meant her liver and gut health were in a really good place, and able to handle the strong treatments.
After her diagnosis, Wilma immediately began to follow the Week 1 Lifestyle recommendations and added in all the cancer-fighting protocols too. These are specific guidelines for anyone who wishes to work on cancer prevention or who is undergoing cancer treatment.
The EBS Cancer Prevention & Recovery Personalized Advice
This covers all aspects of diet and lifestyle including:
Cancer promoters
Pros and limitations of certain diets
Effects of dairy, artificial sweeteners, and processed meats
Importance of liver health
Specific foods that have anti-cancer properties
Foods to include in an anti-cancer diet
Example meal plans
Meditation and visualization support
Wilma also reached out to the team and hired me as her nutrition coach so we could work closely together on her plan.
As you can see, her results are incredible! Wilma says…
“Yalda and her amazing program helped me so much!
Chemotherapy, though not fun, was not so difficult for me. Having a healthy gut and a liver that does not have to focus on anything other than supporting the body through chemotherapy made a huge difference. All my lab work came out almost normal the entire treatment, and my doctors could not believe how positive I was and how well I felt, even after 6 months of chemotherapy. I was able to continue to work and to work out as much as my body would allow without pushing myself, and this helped me stay strong and healthy.
Yalda encouraged me to maintain positivity, continue to meditate, to add movement (when possible), to eat as clean and healthy as possible (following week 1 of the platform), and to visualize remission daily. She did additional research and was there for me every step of the way.
I am extremely grateful to Yalda and her amazing program and encourage anyone who is diagnosed to follow the Cancer section of the Eat Burn Sleep platform. Do not just follow the food portion, but implement Yalda’s mindfulness, movement, visualization, sleep, and an overall positive outlook.”
The wonderful news is that after all her hard work and treatment, Wilma is now in remission.
She continues to follow the EBS lifestyle to maintain her health and is increasing daily movement to improve her physical strength.
Why the EBS Plan works
The beauty of the EBS plan is that it is holistic, covering food, lifestyle, and mindset. Each one of these factors is a powerful intervention on its own but combined they are phenomenal. Non-communicable diseases like cancer, Inflammatory Bowel Disease, and diabetes require this holistic approach that medication alone cannot provide.
Cancer can develop in any one of us, at any time. According to statistics from Cancer Research UK, 38% of cancers are preventable – which means they are linked to diet and lifestyle factors.
Genetics are linked to cancer of course, but the expression of those genes (epigenetics) is connected to diet and lifestyle. Sustained chronic systemic inflammation can trigger any disease gene expression, including genes linked to cancer (Coussens & Werb, 2002).
For more on the links between inflammation and cancer, check out my article The Dangers of Chronic Inflammation. And you might also enjoy my podcast episodes:
How to Survive Breast CancerHeal Yourself With Mushrooms
The best source of treatment for any kind of illness is prevention. An anti-inflammatory lifestyle, such as The Eat Burn Sleep lifestyle, focuses on lowering inflammation, improving gut health, and supporting a healthy, balanced immune response, among many other benefits.
As Sofia, another cancer-care EBS member says in her testimonial:
“I remember my oncologist hematologist scrolling down my blood results and he was amazed & asked me what did I do.
I simply answered saying that I followed an anti-inflammatory lifestyle.”
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Reboot & Revive
