Nutrition influences much more than body weight. Every meal affects metabolism, immune function, the gut microbiome, blood sugar regulation and the body's inflammatory processes. While no single food can cause or cure chronic inflammation on its own, the dietary pattern you follow over months and years can influence whether your body maintains a healthy inflammatory balance or gradually shifts towards chronic low-grade inflammation. The encouraging news is that food is one of the lifestyle factors we can improve every single day. Why chronic inflammation matters? Inflammation itself is not the enemy. Acute inflammation is a normal and essential part of the body's defence system. It helps us recover from infections, injuries and tissue damage. The problem begins when inflammation becomes chronic and remains active even when there is no immediate threat. This persistent low-grade inflammation has been associated with an increased risk of many chronic conditions, including: cardiovascular disease type 2 diabetes obesity and metabolic syndrome certain cancers non-alcoholic fatty liver disease Diet is only one piece of the puzzle. Physical inactivity, excess body fat, chronic stress, poor sleep, smoking, excessive alcohol consumption and environmental factors also contribute to inflammation. Your grocery choices matter Not everything sold in a supermarket supports long-term health equally. Research increasingly shows that diets high in ultra-processed foods (UPFs) are associated with a greater risk of obesity, type 2 diabetes, cardiovascular disease and premature mortality. This does not mean that eating one processed food occasionally is harmful. The concern is when a large proportion of the diet consists of highly processed products that are typically high in added sugars, refined starches, unhealthy fats and salt while being low in fibre and essential nutrients. Making healthier choices starts with understanding food labels. Simple guidelines for healthier shopping 1. Choose foods with one ingredient whenever possible One of the easiest ways to improve diet quality is to build meals around minimally processed foods. Examples include: vegetables fruit and berries plain fish unseasoned meat eggs legumes raw nuts seeds extra virgin olive oil An avocado, for example, doesn't need an ingredient list. This doesn't mean packaged foods should be avoided altogether. The goal is simply to make minimally processed foods the foundation of your diet. 2. Read the ingredient list The ingredient list tells you far more than the front of the package. A few useful rules include: shorter ingredient lists are often easier to understand ingredients are listed by weight, meaning the first ingredients are present in the greatest amounts if sugar appears among the first ingredients, the product is likely high in added sugar Some food additives have been studied for their potential effects on the gut microbiome or inflammatory markers. However, not all additives have been shown to negatively affect health, and their impact often depends on the amount consumed and the overall dietary pattern. Ingredients worth limiting include: partially hydrogenated oils (trans fats) nitrites and nitrates in processed meats heavily sweetened products (foods and drinks) highly processed foods containing numerous artificial colours, flavours and additives 3. Check the sugar content Nutrition labels include both naturally occurring and added sugars. A useful guideline is: 4 grams of sugar = approximately 1 teaspoon of sugar. For example, if a 370 g strawberry Greek yogurt contains 11 g of sugar per 100 g, the entire tub provides approximately 41 g of sugar—about 10 teaspoons. Naturally occurring sugars, such as lactose in milk, are included in the total sugar value and are not the same as added sugars. The gut microbiome: where food and inflammation meet One of the most important ways nutrition influences inflammation is through the gut microbiome. The trillions of microorganisms living in our digestive tract play a key role in immune function, digestion and metabolism. A diet rich in fibre supports beneficial gut bacteria, which produce short-chain fatty acids such as butyrate. These compounds help maintain the intestinal barrier and support healthy immune regulation. For this reason, improving inflammatory balance is not only about removing certain foods—it is equally about adding more foods that nourish the microbiome, like fibre rich foods, prebiotic and fermented foods. Foods worth limiting Added sugar and high-fructose corn syrup Regular consumption of foods high in added sugars may contribute to blood sugar fluctuations, oxidative stress and metabolic dysfunction. It is especially helpful to limit: sugar-sweetened beverages sweets and confectionery sweetened dairy products desserts eaten frequently High-fructose corn syrup has also been associated with an increased risk of non-alcoholic fatty liver disease. These concerns do not apply to whole fruit, which contains fibre, vitamins, minerals and beneficial plant compounds. You can learn more about the added sugar in food and drinks here. Trans fats Industrial trans fats have consistently been associated with increased inflammation, unfavourable cholesterol levels and a higher risk of cardiovascular disease. Although their use has declined in many countries, they may still be found in certain baked goods, fried foods and highly processed snacks. Processed meats Processed meats include products preserved by smoking, curing, salting or adding preservatives. Examples include: bacon sausages salami ham cured meats The International Agency for Research on Cancer (IARC) classifies processed meat as carcinogenic to humans (Group 1) based on evidence linking regular consumption with an increased risk of colorectal cancer. This does not mean occasional consumption is harmful, but choosing fish, legumes, eggs and minimally processed meats more often is a healthier long-term approach. Refined carbohydrates Refined grains have much of their fibre removed during processing. Examples include: white bread white rice pastries cakes many breakfast cereals Replacing refined grains with whole grains helps increase fibre intake, supports gut health and promotes more stable blood sugar levels. Foods that support a healthy inflammatory balance Rather than looking for a single "superfood," focus on a dietary pattern rich in a wide variety of whole foods. Aim to include plenty of: Vegetables: broccoli, cabbage, Brussels sprouts, peppers, tomatoes, onions, garlic, beetroot, asparagus, sweet potatoes etc. Fruit and berries: blueberries, strawberries, raspberries, blackberries, cranberries, citrus fruits, apples, pears, pomegranates etc. Legumes: lentils, chickpeas, kidney beans, black beans, edamame etc. Whole grains: oats, rye, barley, buckwheat, quinoa, brown rice etc. Nuts and seeds: walnuts, almonds, pistachios, flaxseeds, chia seeds, hemp seeds and pumpkin seeds. Healthy fats: extra virgin olive oil, avocado, nuts, seeds and oily fish. Learn more about healthy fats here. Fish: salmon, trout, mackerel, sardines and herring, ideally two to three times per week. Fermented dairy (if well tolerated): kefir, plain yogurt, Greek yogurt, cottage cheese and other fermented dairy products. Herbs and spices such as turmeric, ginger, rosemary, oregano, cinnamon and garlic also contribute valuable phytochemicals to the diet. Which dietary pattern has the strongest scientific evidence? Among all dietary patterns studied, the Mediterranean diet has the strongest evidence for supporting healthy inflammatory balance. It is characterised by: abundant vegetables and fruit legumes whole grains nuts and seeds extra virgin olive oil as the primary fat regular fish consumption limited ultra-processed foods fewer foods high in added sugar Numerous studies have linked this dietary pattern with lower inflammatory markers, improved cardiovascular health and a reduced risk of type 2 diabetes. Should everyone try an elimination diet? Not necessarily. However, if you regularly experience symptoms such as bloating, abdominal discomfort, reflux, diarrhoea, constipation or persistent skin issues, a structured elimination diet supervised by a qualified nutrition professional may help identify individual food sensitivities. The goal is not to avoid foods indefinitely but to systematically reintroduce them and determine which foods, if any, trigger symptoms. Key takeaways Chronic low-grade inflammation is not caused by one food, nor can it be solved by adding a single "anti-inflammatory" food. The strongest scientific evidence supports an overall healthy lifestyle that includes: eating plenty of vegetables, fruit and berries choosing whole grains and legumes regularly consuming enough dietary fibre including healthy fats, especially extra virgin olive oil eating fish regularly limiting ultra-processed foods and added sugars staying physically active getting enough quality sleep managing stress avoiding smoking limiting alcohol intake The most powerful changes come from your overall dietary pattern—not from eliminating one food or relying on one "superfood." If you're looking for personalised support to improve your nutrition, optimise gut health or build sustainable eating habits, I'd be happy to help. Feel free to contact me to learn more about my nutrition counselling and health coaching services. Scientific references Lane MM et al. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. Vitale M et al. (2024). Ultra-Processed Foods and Human Health: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Advances in Nutrition. Schwingshackl L et al. (2015). Mediterranean diet and health outcomes: an umbrella review. BMJ. International Agency for Research on Cancer (IARC). Red Meat and Processed Meat. IARC Monographs, Volume 114.

Sugar is everywhere. It can be found not only in sweets and soft drinks but also in foods that many people consider healthy, such as breakfast cereals, flavoured yoghurts, granola bars, plant-based drinks, salad dressings, and sauces. While enjoying something sweet occasionally is not a problem, regularly consuming too much added sugar may negatively affect health over time. Understanding where added sugar hides, how it differs from naturally occurring sugars, and how much is recommended can help you make informed choices without feeling deprived. What Is Added Sugar? Added sugars are sugars and syrups that are added to foods and beverages during processing, preparation, or cooking. Examples include: White sugar Brown sugar Cane sugar High-fructose corn syrup Rice syrup Agave syrup Maple syrup Coconut sugar Dextrose Maltose Even ingredients that sound more natural are still considered added sugars when they are used to sweeten foods. Added sugars differ from naturally occurring sugars found in whole fruits, berries, vegetables, and unsweetened dairy products. Added Sugar vs Natural Sugar Not all sugars affect health in the same way. For example, an apple contains naturally occurring sugars, but it also provides fibre, vitamins, minerals, water, and beneficial plant compounds. The fibre slows digestion and helps moderate the rise in blood sugar after eating. A sugary soft drink (for example Coca Cola, Sprite, Fanta, Pepsi etc) may contain a similar amount of sugar, but it provides little or no nutritional value and is quickly absorbed by the body. The concern is not the sugar naturally present in whole foods. Most health recommendations focus on limiting added sugars and free sugars, particularly from highly processed foods and beverages. How Much Added Sugar Is Recommended? The World Health Organization recommends limiting free sugar intake to less than 10% of total daily energy intake. Additional health benefits may be achieved by reducing intake to below 5%. For someone consuming 2,000 calories from food and drinks per day: 10% equals approximately 50 grams (12 teaspoons) of sugar 5% equals approximately 25 grams (6 teaspoons) of sugar 1tsp sugar = 4 g of sugar Many people exceed these amounts without realising it, especially when consuming sweetened drinks, desserts, breakfast products, and processed snacks regularly. Why Too Much Added Sugar Can Be Harmful Occasional treats are unlikely to cause health problems. However, consistently high intakes of added sugar may contribute to several health concerns. Weight Gain and Obesity Sugary foods and drinks can be easy to overconsume because they provide calories without promoting the same level of fullness as protein-rich or fibre-rich foods. Research suggests that sugar-sweetened beverages are particularly associated with weight gain because liquid calories are less satisfying than calories from whole foods. Type 2 Diabetes and Blood Sugar Imbalances Regular consumption of sugary beverages and highly processed foods has been linked to an increased risk of type 2 diabetes. While sugar itself does not directly cause diabetes, excessive intake may contribute to weight gain, insulin resistance, and metabolic dysfunction, all of which increase diabetes risk. Cardiovascular Disease High intakes of added sugar have been associated with elevated triglycerides, increased inflammation, higher blood pressure, and other risk factors for cardiovascular disease. A heart-healthy diet focuses on whole foods, healthy fats, fibre-rich carbohydrates, and minimal consumption of highly processed sugary foods. Non-Alcoholic Fatty Liver Disease (NAFLD) Excessive intake of fructose-containing sweeteners may contribute to fat accumulation in the liver, especially when consumed in large amounts from sugary beverages and ultra-processed foods. Learn here how you can support your liver health. Dental Health Oral bacteria feed on sugars and produce acids that damage tooth enamel. Frequent consumption of sugary foods and drinks increases the risk of cavities and dental decay. Learn more here how to take care of oral health. Poor Diet Quality When sugary foods replace nutrient-dense foods, people may get fewer vitamins, minerals, fibre, and protein. This can make it more difficult to meet nutritional needs despite consuming enough calories. Hidden Sources of Added Sugar Many foods that are not obviously sweet can contain significant amounts of added sugar. Common examples include: Breakfast cereals Flavoured yoghurts Granola Protein bars Sports drinks Energy drinks Plant-based milks Ketchup Barbecue sauces Salad dressings Pasta sauces Packaged soups Flavoured oatmeal Reading ingredient lists and nutrition labels can help identify products with unexpectedly high sugar content. Common Names for Sugar on Ingredient Labels Manufacturers may use many different names for added sugars. Examples include: Sugar Brown sugar Raw sugar Cane sugar Castor sugar Confectioner's sugar White granulated sugar Icing sugar Invert sugar Beet sugar Cane syrup Carob syrup Date syrup Corn syrup Corn syrup solids High-fructose corn syrup Malt syrup Maltodextrin Maple syrup Rice syrup Refiner's syrup Buttered syrup Nectars (for example, peach or pear nectar) Corn syrup solids Fructose Glycose Glycose solids Maltose Sorbitol Sorghum syrup Sucrose Ribose Saccharose Galactose Lactose Dextrose Dextrane Anhydrous dextrose Confectioner’s powdered sugar Blackstrap molasses Molasses Disaccharide Monosaccharide Polysaccharide Agave nectar Coconut sugar Coconut nectar Fruit juice concentrate Date sugar Golden sugar Granulated sugar Evaporated cane juice Honey Rice malt Treacle Stevia If several of these ingredients appear near the beginning of the ingredient list, the product may contain a substantial amount of added sugar. What About Artificial Sweeteners? Artificial and non-sugar sweeteners remain a topic of ongoing research. Some studies suggest potential effects on appetite regulation, gut microbiota, and metabolic health, while others indicate that replacing sugar-sweetened beverages with low-calorie alternatives may help reduce overall calorie intake. Current evidence suggests that artificial sweeteners should not be viewed as a magic solution. Rather than replacing large amounts of sugar with sweeteners, many people benefit from gradually reducing their preference for intensely sweet foods and drinks altogether. You can learn more about the artificial sweeteners here. Practical Ways to Reduce Added Sugar Reducing added sugar does not require giving up all sweet foods. Small, sustainable changes often work best. Drink More Water Replace soft drinks, sweetened coffees, and sugary juices with water, sparkling water, herbal teas, or other unsweetened beverages. Choose Plain Yoghurt Buy plain yoghurt or kefir and add fresh berries, fruit, cinnamon, or nuts instead of choosing sweetened varieties. Eat More Whole Foods Meals built around vegetables, fruit, legumes, nuts, seeds, quality protein sources, and minimally processed foods naturally contain less added sugar. Read Labels Compare products and choose options with less added sugar whenever possible. Reduce Sugar Gradually If you usually add sugar to coffee, tea, or recipes, reduce it little by little. Taste preferences often adapt over time. Prioritise Protein and Fibre Balanced meals that contain protein, healthy fats, and fibre can help improve satiety and reduce cravings for sugary snacks. Here are examples of different forms of sugars in some foods and drinks sold in Estonia. Do You Need to Eliminate Sugar Completely? For most people, the answer is no. A healthy diet does not require perfection. Occasional desserts, celebrations, and favourite treats can fit within an overall balanced eating pattern. Rather than focusing on eliminating sugar completely, a more sustainable approach is to: Limit added sugars most of the time Choose whole foods more often Build balanced meals with protein, fibre, and healthy fats Be mindful of sugary drinks and ultra-processed foods These habits can support long-term health without creating unnecessary restriction around food. Final Thoughts Added sugar is not inherently harmful when consumed occasionally, but excessive intake can contribute to weight gain, blood sugar imbalances, cardiovascular disease, fatty liver disease, dental problems, and poor diet quality. The good news is that small changes can make a meaningful difference. Reading labels, reducing sugary beverages, and prioritising whole foods are simple steps that can help lower added sugar intake while still allowing room for enjoyment and flexibility. After all, good nutrition is not about perfection—it is about building habits that support your health for the long term. If you need help and guidance to to make more health supporting choices around food that work with your lifestyle, don't hesitate to reach out to me for personalised nutrition counseling at info@katrinpeo.com.

Essential oils are typically classified into different groups depending on their effects on the body- they can be calming and soothing; grounding and balancing; or uplifting and energising. If you are looking to use essential oils on those days or times of the day, where you really need something that calms your nervous system, then below are several options to choose from (but not limited to those) depending on your preference for smell. Lavender This is one of my favourite essential oils. It instills overall sense of calm, eases any feelings of anxiety, stress and tension in your body. It also supports good night sleep. For aromatic use, add 3-4 drops to your diffuser or couple of drops to your bed-sheets before bedtime. You can also inhale it directly from the bottle. For topical use, dilute 1-2 drops with a carrier oil and massage into any tense area on your body. For restful night's sleep rub underneath your feet as our feet are key absorption points on your body. You can also take a warm bath and add 3-4 drops of lavender oil along with half a cup of Epsom salts into the water. Geranium It has calming effect on nerves and soothes your mind and body from stress. You can use it both topically by mixing 1-2 drops with a carrier oil and massage into your body. Best if applied after a shower. You can diffuse 3-4 drops in a diffuser or just add a drop into your palms, rub together and inhale deeply couple of times. Neroli Reduces feelings of anxiety and encourages relaxation. Promotes positive attitude. For aromatic use diffuse 3-4 drops. For topical use, Neroli works very good on your skin as it helps to soothe it. For a relaxing massage experience, mix Neroli with Lavender and Ylang Ylang with carrier oil and massage into skin. Clary Sage Reduces anxiety from emotional and hormonal imbalance and great for relaxing both the mind and the body as it calms emotions Diffuse 3-4 drops before going to bed or diffuse 2 drops with 2 drops of your preferred citrus oil to elevate positive emotions. For topical use, dilute 1-2 drops with carrier oil and apply on your pulse points and massage into your abdomen. You can also take a warm bath, by adding 2 drops of Clary Sage, 2 drops of Roman Chamomile, 2 drops of Lavender and half a cup of Epsom salts. Roman Chamomile Soothes your body and mind and enhances feelings of calm and relaxation. For aromatic use diffuse 3-4 drops. For topical use dilute 1-2 drops with a carrier oil and apply to the soles of your feet or add 1-2 drops to your moisturiser. You can also take it internally, by adding 1-2 drops to your favourite herbal tea. Caution: Avoid if you are pregnant or breastfeeding. Basil Helps to reduce stress and anxiety both in the body and mind. Also reduces muscle tension and improves mental focus. For aromatic use diffuse 3-4 drops or inhale straight from the bottle. For topical use dilute 1 drop of oil with carrier oil and rub on your temples or dilute 1-2 drops and rub into your tense muscles. Caution: Avoid if you are pregnant, breastfeeding or epileptic. It may also affect blood clotting, so do avoid if you are being treated for this. Jasmine It uplifts the mood and enhances feelings of piece and joy For aromatic use diffuse 3-4 drops For topical use dilute 1-2 drops with a carrier oil and add to your pulse points (neck, wrists, behind the knee) or soles of your feet. Caution: Note that it may cause allergic reaction due to benzyl acetate content Ylang Ylang Has both calming effect on your mind and body as well as uplifting your mood. It also lessens stress and feelings of tension Use it both topically or aromatically (3-4 drops in a diffuser). Topically it's best to mix 1-2 drops with a carrier oil and apply to pulse points (your wrists, neck, groin) or massage into tense areas of your body Melissa Helps to calm and relax both mind and body, but also uplifts and restores positive mood. For aromatic use, diffuse 3-4 drops before going to bed or add it to your palms, rub together and inhale deeply. For topical use, dilute 1-2 drops with a carrier oil and massage into your neck and shoulders.