Well, we are home from our Budapest wedding adventure and, oh my goodness, what a magical week we had. We partied on a boat along the River Danube and said our vows on the steps of a beautiful, crumbling villa, covered in ivy. I said those vows with Atticus hiding in my dress and then pulling apart his dad’s buttonhole at our feet. Paul had worn it for about ten minutes, but it was a sacrifice we were willing to make for five minutes peace during the “I do’s”.

We always knew this little Irishman would cause some trouble. There’s nothing like a toddler ring bearer to cause a wholesome disturbance — and he didn’t actually deliver any rings at all, more fool us for thinking we had a chance! We flew home on a total high, and then landed back down to earth with the most magnificent bump.

Midway through our flight home, the big Irishman came down with the flu. I let him sleep for most of the flight as he slept away a combination of painkillers and some well-deserved beers. Atticus was pretty good until he had an impressive meltdown just as we were landing. Not a fan of seatbelts that one … and just impossible to explain their necessity to a one-year-old with early onset of the terrible twos.

By the time we got through the front door, Paul was officially on death’s door and Atticus and I rapidly followed. We spent the next week attempting to parent while simultaneously wishing someone would put us out of our misery. Proper flu is truly dreadful and none of us were good patients. But thank goodness it happened on the way home rather than on the way there. Every cloud has a silver lining.

There was also another positive to this! After a week of feeling wretched — unable to eat well, sleep well or exercise — we were all bored and cranky. Nothing reminds you of the value of good health quite like the misery of having it taken away.

I literally bounced into work once I was better, overjoyed at being vertical and — if not fighting fit — definitely, well on the way. It’s been a great refresher on why we put the effort into living healthy lifestyles …. because we really hope to stay this way. There’s no guarantee in life and good health isn’t promised to anyone. Any of us can be unlucky no matter how careful we are. But am I going to do what I can to optimise my chances of less sickness and more abundantly healthy days. You bet.

Recently, I’ve seen a lot of “hills I will die on” posts on social media. Our attack of the flu, and this social trend, have made me think about what my personal “hills” are as a nutritionist. After pondering it for a while, here are my top five! Despite all the emerging science and constantly evolving narrative in the press and social media, here are the things that haven’t changed in over 20 years in clinical practice. Which ones do you need to work on?

1, Blood sugar control is still the goal for weight control

Over 20 years, I have seen so many weight management trends come and go. What’s the one thing that I have found that is never challenged and always works? Blood sugar control. Eating in a way that balances blood sugar is fundamental for preventing excess sugar (from any carb, not just the sweet ones) from getting stored in the body as fat. How do you do it? By eating regularly, by choosing only healthy carbs that include fibre (eg wholegrains or whole fruit/vegetables) and always balancing those carbs with protein. Protein steadies the release of sugar into the bloodstream so it’s amazing for preventing a sugar spike and stressing out the insulin response. The extra good news? Well balanced blood sugar doesn’t just mean better weight control. It also means a lower risk of diabetes, more energy, improved sleep and well-balanced hormones.

2, If you can’t increase protein, increase fibre

The high protein trend isn’t really a trend — it’s been part of a good blood sugar control protocol for years. When you eat in a way that balances blood sugar, you are always looking for protein. However, sometimes it’s hard to find a healthy source of protein when you are on the go, and sometimes a high protein breakfast is more than you can face. What do you do then? Look for extra fibre. An example. I recently reached a point where I just couldn’t stomach another protein shake for breakfast. Also, I really wanted cereal. Just plain cereal! And it felt stupid that I couldn’t have it because of not having enough protein. So what did I do that works? I use the Nature’s Path Whole Os (Miles) and combine them with Holy Crap (also Miles) which is a chia-based cereal with a ton of fibre. I add some extra nuts and some fresh berries. It’s low GI and I feel full for ages. It’s a total win in my book. Fibre also steadies sugar release from carbs so it’s long been a pillar of good blood sugar control.

3, Almost everyone needs a vitamin D supplement

Did you know that people with African-American skin are at a higher risk of vitamin D deficiency than those with white skin? Did you also know that despite living in a sunny climate, it’s hard to get enough vitamin D from being outside (especially if you follow good sun protection protocols and spend lots of your time in the AC?) Vitamin D is exceptionally protective when it comes to heart disease and cancer, and most of us would benefit from 1000ius as a daily dose. Note! Vitamin D is fat soluble so better absorbed in the presence of fats — think olive oil, avocado, fish, nuts or seeds. Take it with food. As with all supplements, if you have a health condition or are on any medication, you should always check in with your GP before supplementing.

4, Same goes for Omega 3!

For most of my career, most people I’ve seen have a suboptimal intake of Omega 3. Eating too little omega 3 (especially in relation to lots of Omega 6 — found in grains, nuts, seeds, factory farmed beef/dairy/eggs etc) is linked to a higher risk of inflammation and chronic disease. Ideally, you would be eating several servings of oily fish a week (sardines, mackerel, salmon) as well as snacking on walnuts, chia, hemp and pumpkin seeds! If you’re not, you most likely need a supplement. Just make sure it’s a quality brand that has been screened for traces of heavy metals (like mercury and lead.) My favourite is Nordic Naturals, which we sell at Waterfront Wellness. The Innate Choice brand at Spine & Sport is great too. (Again, remember to check with your GP when supplementing if you have a medical condition or take medication. Omega 3 isn’t for everyone, and often contraindicated for those on high blood pressure meds for example.)

5, Hydration and sleep are basics that you mustn’t overlook

Why did the flu hit us so hard? Maybe we were unlucky, but we had also drunk more alcohol, had less water and way less sleep than usual. We don’t over think hydration as important for immune function, but it’s needed for every cell in your body to perform at its best, so yes, it’s critical. The easiest way to tell if you are well hydrated is to look at your pee. If it’s pale yellow or clear, you’re all good. But if it’s properly yellow or brown, then you need much more water. Good hydration also helps to regulate appetite and prevent cravings for junk, so it’s a no-brainer — yet it’s often overlooked. In the same vein, many people end up at the doctors with hormone imbalance and/or fatigue, but what they really need is very simple …. more sleep. Good sleep helps to regulate hormones, improve energy and sports performance, as well as boost the immune system. Time to get some good Z’s!

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda.