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Good Medicine

Patrick Holford’s latest book – Good Medicine- is a comprehensive book for anyone who values a naturalapproach to health. It is a guide to the most effective ways to help prevent and reverse over 70 of the most common health problems that plague mankind. Patrick’s suggestions work alongside other treatments approaches and have been tried and tested in clinical research – with real life histories. Each condition that is covered in the book includes recommendations for the best foods and supplements plus habits for staying healthy as well as the worst foods and the lifestyles that lead to these conditions.  Here is an example of what Good Medicine says about Type 2 Diabetes – one of the world’s leading killers.


Type-2 diabetes is the result of having too much sugar in your blood, requiring large amounts of insulin to process it, which leads to insulin resistance. The result of extra insulin and glucose in the blood is damaged arteries, brain cells, kidneys and eyes.  Glucose also feeds infections, causes chronic inflammation and promotes the formation of blood clots.

The Good Medicine solutions:

1)    Eat a low-GL diet

The best solution is to eat a low-GL diet, which avoids the foods that raise blood sugar. A low-GL diet is proven to help improve blood sugar balance, making you less insulin- resistant, reducing the need for medication. The basic principles of a low-Gl diet are to eat foods that release their sugar content slowly, to eat protein with carbohydrates and to graze instead of gorge.

2)    Take daily exercise

Exercise lowers insulin, helps to stabilize your blood sugar level and helps to burn fat and build muscle. Ideally, take a combination of aerobic exercise (such as running, swimming or walking) and resistance training (such as using weights) throughout the week, starting with at least 20-30 minutes a day.

3)    Watch your Weight

There’s a strong link between being overweight and type-2 diabetes. Fatty acids and proteins released from fat stores actively interfere with the messages that normally allow glucose to be stored.

4)    Reduce stress

Your blood sugar levels are also affected by the hormone cortisol, which is released into your blood as a vital survival mechanism when you are stressed. Today we deal with stress by taking stimulants and caffeine or nicotine, which releases yet more cortisol into your blood. Patrick Holford suggests stress relieving activities such as meditation, yoga, walks in the fresh air and deep breathing exercises.

5)    Take a spoonful of cinnamon

Just ½ a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with diabetes. The active ingredient in cinnamon called MCHP can also be supplemented.

Best Foods

–           Oats, rye and barley

–           Beans, lentils and chickpeas (pulses)

–           Quinoa (a good source of zinc and protein)

–           Seeds and nuts, especially chia, flax and pumpkin seeds, walnuts (rich in omega-3) and almonds (rich in magnesium)

–           Courgettes, marrows, pumpkins and butternut squash

–           Berries, cherries and plums

–           Cinnamon

Worst Foods

–           Refined foods such as white bread, cakes, croissants or anything made with white flour and/or sugar

–           Alcohol

–           Tobacco

–           Caffeine

–           Sugary drinks