Meno Belly – Has the menopause caused you to put on weight?

Why am I putting on weight? I hear this a lot in clinic when talking to ladies going through the menopause. They have not changed their diet, exercise or lifestyle but suddenly this extra weight has appeared around the belly area.

Why is this?

Menopause weight gain is a common issue experienced by many women during the transition to menopause, and it can be attributed to several factors:

1. Hormonal Changes:

• Oestrogen Decline: As women approach menopause, the levels of oestrogen, a key hormone in regulating fat distribution, decline. This decrease in oestrogen is associated with an increase in abdominal fat, a type of fat that tends to accumulate around the belly.

• Progesterone Changes: Along with oestrogen, progesterone levels also drop. This hormonal shift can lead to water retention and bloating, making weight gain more noticeable.

2. Slower Metabolism:

• Aging Process: As women age, their metabolism naturally slows down, meaning the body burns fewer calories at rest. This makes it easier to gain weight, even if eating habits remain the same.

• Muscle Mass Reduction: Aging is also associated with a loss of muscle mass (sarcopenia). Since muscle burns more calories than fat, losing muscle mass further reduces the number of calories burned.

3. Lifestyle Factors:

• Decreased Physical Activity: Many women experience a reduction in physical activity levels during middle age due to various factors such as joint pain, fatigue, or lifestyle changes, leading to weight gain.

• Dietary Changes: Hormonal changes can affect appetite and food preferences, leading some women to consume more calories or crave unhealthy foods, which contributes to weight gain.

4. Insulin Resistance:

• Blood Sugar Regulation: Menopause can increase insulin resistance, making it harder for the body to use insulin effectively. This can lead to higher blood sugar levels and an increase in fat storage, particularly around the abdomen.

5. Sleep Disturbances:

• Insomnia and Hot Flashes: Menopausal symptoms like hot flashes and night sweats can disrupt sleep patterns. Poor sleep is linked to weight gain because it can lead to hormonal imbalances, increased appetite, and a preference for high-calorie, sugary foods.

6. Stress and Emotional Factors:

• Cortisol Levels: The stress hormone cortisol tends to rise with age, especially during menopause. Elevated cortisol levels can lead to weight gain, particularly around the abdomen.

• Emotional Eating: Some women may experience increased stress or mood swings during menopause, which can lead to emotional eating and, consequently, weight gain.

7. Genetics:

• Family History: Genetics play a role in how weight is distributed and how the body responds to menopause. Women with a family history of weight gain during menopause may be more prone to it themselves.

Is HRT the answer? Lots of women are on HRT or bioidentical hormones and for some this helps elevate many symptoms, but I do hear a number of women complain of weight gain or feeling bloated.

Understanding HRT and Weight Gain:

1. Oestrogen and Weight Distribution:

• HRT, particularly oestrogen therapy, may help redistribute body fat in a way that is less likely to accumulate in the abdomen, which is a common problem during menopause due to the natural decline in oestrogen. Some studies suggest that HRT can actually help prevent the central weight gain (around the belly) that is typical during menopause. But not for all.

• However, oestrogen can sometimes cause water retention, which might be mistaken for weight gain, but this effect is usually temporary.

2. Progesterone and Appetite:

• Progesterone, another hormone used in some HRT regimens, has been associated with increased appetite and cravings for certain foods, which could lead to weight gain if not managed carefully.

• The form of progesterone used and the method of delivery (e.g., pills, patches, creams) can influence its effects on appetite and weight.

3. Individual Variation:

• Weight changes on HRT vary widely among women. Some may experience no change in weight, some may lose weight, and others may gain weight. These variations can depend on factors like the type of HRT, dosage, individual metabolism, lifestyle, and genetics.

• Some women might gain weight around menopause regardless of whether they are on HRT due to factors like aging, reduced physical activity, or changes in metabolism.

What is the answer?

Adopt a Balanced Diet:

• Focus on Whole Foods: Eat plenty of fruits, vegetables, whole grains, and lean proteins. Whole foods are nutrient-dense and help you feel full, which can prevent overeating.

• Increase Fibre Intake: Foods high in fibre, such as vegetables, fruits, beans, and whole grains, help regulate digestion, improve satiety, and control blood sugar levels.

• Control Portion Sizes: Be mindful of portion sizes to avoid consuming more calories than you need. Use smaller plates and listen to your hunger cues.

• Healthy Fats: Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fat’s are beneficial for heart health and help keep you satisfied.

• Limit Sugars and Refined Carbs: Reduce your intake of added sugars and refined carbohydrates, which can lead to weight gain and insulin resistance. Opt for complex carbs like whole grains and sweet potatoes.

Exercise and Lifestyle

It is also important to incorporate some sort of exercise into your weekly regime, especially some strength building exercises to help with your bone health.  I have found that I like to do a dance class once a week as it’s fun and burns off some calories. I am not very good but it does make me laugh.

Another area to consider is stress levels as high cortisol will increase weight around the middle! Think about what helps you relax, this could be listening to a podcast or going for a walk. I do love listening to Rob Beckett and Josh Widdecombe - laughter is sometimes the best medicine.

I find seeking professional help to get a personalised plan is the key as it gives you knowledge and a plan that suits your lifestyle. This can be if you are on HRT or not. I am someone who cannot have HRT due to oestrogen issues and so I have a developed a nutrition plan that suits my lifestyle and is sustainable.

Supplements can also be very beneficial and can be tailored to your needs.  If sleep is a problem think about magnesium, this also helps with stress levels. I take Ashwagandha for anxiety and Agnus Castus for hormone balancing.

Menopause can affect us all so differently but there are ways to combat the symptoms which at times can be debilitating.  I am here to help you as are other menopause professionals.

Don’t feel like you are alone and life will not be the same again – you can do this….

Coronavirus: How are we feeling now?

Regain your Health

Well what a strange year 2020 has been so far, turbulent weather at the start and then a pandemic that took the world by storm.  Although Coronavirus started in 2019 it was not until 2020 that we all really became aware of the full impact it would have on us globally.  The media was full of stories of people of all ages in intensive care and how it was affecting so many people in numerous ways. It was not surprise that it was and still is a scary time. 

How are we all feeling?  There are some statistics starting to come out, and according to a survey conducted by the BBC 48 percent of people say they have put on weight during lockdown. But in a time of heightened stress, it’s important to have ‘self-compassion’, say the experts. I totally agree with this, with stress and anxiety heightened during this time worrying too much about weight will only add to the stress.  It is Important not to gain too much weight as this will increase other health risks but as long as it is a something that can be managed post lock down then this can be dealt with when we are feeling more confident.  The more we stress the more weight will stay on, so learning to manage the situation we are in for our mental state is just as important.

So, what happens now?

I am not going to tell everyone to start dieting as that is not the right thing to do, we are all being asked to “eat out to help out” and also with the announcement that gyms will be reopening it feels that life is starting to go back to some kind of normality.

I am here to support your health and help you make healthy decisions and regain balance.  If you are feeling more tired than normal, want to lose weight in a healthy way and not by dieting, rebalance hormones, help with digestive issues then I can create a nutrition plan that works for your lifestyle.

I have recently been learning about gut transformation and what a difference this makes to how you feel, especially your mood.  It is a six-week program which I will be launching in the Autumn.

Stress and anxiety are not something to ignore as this can affect our general health.  Through a good healthy diet and sometimes supplemental support your body can help you deal with stress and anxiety in a better way.

For now, as Government make more announcements it is time to enjoy some freedom whist staying safe and be mindful of your health and how important this is especially when we face a virus like Covid-19.  As well as eating well it is important to exercise and sleep well.

5 Easy Health Tips

1.       Eat lots of fruit and vegetables to make sure your body gets lots of nutrients it needs, especially antioxidants to help protect us. 

2.       Drink lots of water as this helps the body remove toxins from the body and keep us hydrated.

3.       Keep sugar to a minimum, sugar can reduce the function of the immune system.

4.       Ensure protein is lean: fish, poultry, eggs and vegetables sources like tofu. Limit red and processed meat.

5.       Include healthy fats like avocados, nuts and olive oil

 Please contact me to start your journey to feeling better

My lock down experience (we are all human even Nutritionists!)

The UK was put into lockdown on 23 March in an unprecedented step to attempt to limit the spread of coronavirus.  As a nation we went into panic and I remember nights sitting on my computer trying to get an online food shop and being informed I was number 35,000 in the queue and would have access in about 6 hours! But I persevered and somehow managed to get a few food shops and I waited patiently outside shops that were open to get supplies. I have to take my hat off to all those people who kept us going during these tough times, NHS workers, shop workers, delivery people and people who baked and shopped for their family, friends and neighbours plus many more . In my road we created a WhatsApp group and if anyone managed to get a shop, a message would ping to check if anyone needed anything.

What lockdown taught me was as a nation we all came together and helped each other out.  We all had to stop and think, not through choice but in some ways for me anyway it has made me realise how much I took for granted and how fast life was. 

We generally eat more when we are stressed and with all the lovely home baking that has been all over social media, it is of little surprise a few pounds have crept on.  I must have baked a banana cake every other day for my family and we all loved them but after a few weeks, I started to feel very tired and not sleeping very well so I started making more healthy options.  I fell in love with Melissa Hemsley Tahini Chocolate Chip Cookies, but they are not without calories so had to limit them and hide them in cupboards, so we only had one a day. 

I also started baking bread which was very time consuming but worth it when you could smell the fresh bread in the oven.  As with lots of people I put my health issues to one side for a bit and although I know I am not great with gluten, decided to eat some of this bread.  It was great for a short while but after a couple of weeks my stomach was less than happy and I was starting to feel quite lethargic.  So even a nutritionist can fall off the right path and adopt the wrong   eating plan but considering the circumstances I am not going to get angry with myself.  I made a decision when lock down  was at its worse to enjoy food and not worry but eventually I did stop and got back to eating well and getting myself back into balance.  It was not easy at times to get all the right food and I did spend lots of time making soups and smoothies with whatever I had at hand.  Sometimes, it was like Ready Steady Cook in the kitchen. 

Although it is easy to take short term comfort from indulgent food, long term a healthier diet does produce a happier more energetic person.

Immune Support

The Importance of the Immune System

It has never been so important as it is today to make sure your immune support is fighting fit and ready to fight a battle and keep us strong. Coronavirus (Covid-19) is an infectious disease that causes respiratory tract infections. Many people have reported a continuous dry cough and a fever as the main symptoms, you can also get a sore throat and just generally feel unwell.

People can get mild symptoms or more severe and there are certain individuals or are more at risk. Underlying health or immune conditions like asthma, diabetes, high blood pressure etc. are just some. I am not going to go into the finer details as this has been on the news on a daily basis and we are continuously updated about who is at risk and what symptoms to look out for. I am going to provide you with some immune support, which will hopefully help you stay healthy.

The Immune Systems Role

Our immune system is essential for fighting infections and keeping us healthy.  We have a variety of cells that make our internal army, I call it an army as they are there to protect us. White blood cells (also called Leukocytes) are on constant patrol and looking for pathogens. When they find a target, they begin to multiply and send signals out to other cell types to do the same. There are two types of white blood cells, Phagocytes and Lymphocytes, I am not going to go into a biology lesson but as we are being informed about these antibody tests I wanted to explain how part of the immune system works.

An antigen is any substance that can trigger an immune response, like a fever and inflammation.  In this case Covid-19. Initially, a range of cell types work together to recognize the antigen as an invader. B lymphocytes spot the antigen, they begin to secrete antibodies. Antibodies are special proteins that lock on to specific antigens. Each B cell makes one specific antibody, at the moment the immune system should be making an antibody to Covid-19 if someone has been infected. Therefore, if someone has had Covid-19 the antibody test will pick this up.

Antibodies are part of a large family of chemicals called immunoglobulins, which play many roles in the immune response. This is why the immune system is so important and also very clever.

That is the science bit over, I am not a doctor by all means so hope that made sense.

Nutrition and the Immune System - Key Nutrients and Herbs

There are many foods that can help the immune system and also foods that can suppress the immune system. Let’s start with the foods and herbs that can help.

Elderberries - are well known as supportive agents against common colds and flu (the common cold is a form of a coronavirus). Hippocrates referred to the Elder tree as his ‘medicine chest’. Elderberry contains tannins and viburnic acid, both known to have a positive effect on nasal congestion and improve respiration (ref: only natural) . There are lots of immune boosting supplements that contain Elderberry.

Echinacea - This is an amazing herb and is used throughout Europe.  It works by balancing the immune system so that it works efficiently. 

Vitamin C - we all know about the benefits of vitamin C, it is critical for the immune system and also has antiviral properties. You can get vitamin C from foods like oranges, limes, grapefruit, kiwi and peppers. In order to get therapeutic dosages it is a good idea to take it in a supplement form to give your body extra support. Vitamin C does not store in the body so it needs a constant supply, taking a supplement or having some food with vitamin C twice a day (morning and afternoon/evening) is good practice.

Zinc - another key nutrient for the immune system which also has antiviral activity. Zinc can be found in oats, pumpkin, sunflower and sesame seeds, almonds, walnuts and Brazil nuts. These are good healthy snacks as well.

Vitamin D - studies have shown the vitamin D is another important factor in the immune system. Good levels of vitamin D help boost the immune system and help us fight infections.  How do you get vitamin D? Your skin hosts a type of cholesterol that functions as a precursor to vitamin D. When this compound is exposed to UV-B radiation from the sun, it becomes vitamin D. As the sun is starting to show it's face again, try and go outside for 20 minutes and enjoy the sunshine (be careful if it is too strong). Other ways to increase vitamin D is by eating oily fish like salmon, mackerel and herring and eggs. If you know your levels are low you can take a vitamin D supplement.

Beneficial bacteria (gut) - One of the most important functions of beneficial bacteria is boosting the immune system. Researchers found that when they exposed immune system cells called B lymphocytes to bacterial spores, the B cells began dividing and reproducing. B cells are one of the key components of the immune system. They produce antibodies that fight harmful viruses and bacteria (ref: www.sciencedaily.com). Much research has been carried out on these bacteria and studies have shown that 70% of our immune system is in the gut. You can keep your gut bacteria healthy by taking a probiotic and eating a healthy diet. In particular, bacteria eat off prebiotics like high fibre foods including garlic and green vegetables.

Beta 1,3,1,6 Glucans - these can be found in oats, barley and certain mushrooms like shitake and maitake.  They have been shown to help activated macrophages (immune cells) quickly attack, ingest and destroy foreign cells.

Ginger and garlic - both have anti-viral properties. See the picture below (ref: the Indian spot) to show antiviral products, these can all be added to your cooking. Especially ginger and garlic.

Liquids - We have all been told about keeping hydrated and this is so important. When the membranes that line the respiratory tract get dehydrated, they provide a much more hospitable environment for viruses. Drinking plenty of liquids like warm water and lemon or herbal drinks will help maintain a moist respiratory tract, which will help repel a viral infection. Be mindful of what drinks you are drinking as sugary drinks can reduce the ability of the white blood cells to carry out there job.

Foods to Avoid

I know at this time we are tempted to eat sugary snacks as we are stuck at home but just be careful how much you eat.

Sugar - unfortunately, sugar does affect the immune system in a negative way. It could be down to the effect that glucose (blood sugar) and vitamin C compete for transport sites into the white blood cells. Too much sugar consumption may decrease vitamin C levels and result in a significant reduction in white blood cell function. Too much sugar also has a negative affect on the mood as it creates a roller coaster of blood sugars which effects mood, hormones, immune and many other systems. Have the occasional treat but try have healthy snacks during the day like crudities, oat cakes and snacks made with more natural sugars such as a small amount of honey.

Alcohol - In an issue of Alcohol Research: Current Reviews (ARCR) it summarizes evidence that alcohol disrupts immune pathways in complex and seemingly paradoxical ways. These disruptions can impair the body’s ability to defend against infection. I am not saying to not have a drink on some occasions but try and limit your intake and have days with no alcohol so your body can concentrate on keeping the immune system strong. Alcohol also inhibits the absorption of zinc which is needed by the immune system.

Lifestyle

Sleep - The immune system functions better when the parasympathetic nervous system assumes control over bodily functions, as it happens during rest/sleep and meditation. During the deepest level of sleep, potent immune-enhancing compounds are released and many immune functions are greatly increased. The value of sleep cannot be over-emphasized (ref: The encyclopedia of natural medicine).

If you are finding it hard to relax and switch off at this unusual time, try finding a meditation app that works for you. I find ‘calm’ or ‘headspace’ very good. I also try and get outside once a day to get some fresh air and refocus the mind.

You can get a lot of nutrients from food but if you wanted to boost your immune system right now, I would recommend getting a good quality Vitamin C supplement, Vitamin D if you are deficient and also a probiotic for support the gut health. Supplements with Elderberry and Echinacea are also good items to have in your cupboard.

These are very unusual times and getting food is not always easy, do want you can. Today, I had some parsnips and carrots in the fridge and not much else so I made a soup which was actually really delicious and will last a good couple of days.

I have put a recipe below for a immune boosting drink, don’t worry if you cannot get hold of the all ingredients. You can mix and match ingredients, the key items are ginger and orange juice (vitamin C), Fennel has also been shown to boost the immune system and help with respiratory disorders.

Carrot and Turmeric Smoothie

Serves 2

• 170ml Carrot or Vegetable Juice
  Juice of 1 Orange

• Juice of 1 Lime

• 65g Fennel

• 1/4 tsp fresh or ground turmeric

• 5cm of fresh ginger

Put all the ingredients into a blender and blend until smooth, this is best drunk straight away

Stay safe

PMS or Endometriosis?

What is Endometriosis?

Endometriosis is a condition where tissue similar to the lining of the womb starts to grow in other places, such as the ovaries and fallopian tubes. Endometriosis can affect women of any age. The National Endometriosis Society estimates that it affects 1 in 10 women in the UK. Wherever it grows, the womb lining responds to the
natural hormone cycle and bleeds every time a period occurs. When women bleed normally, blood leaves the body through the vagina. However, in the case of endometriosis, the blood has no outlet and becomes trapped in the tissue, causing pain, inflammation, cysts and scar tissue.

Picture showing endometriosis lesions



Ref: www.laparocsopysugeries.com

PMS (Pre-menstrual syndrome) also occurs each month and refers to physical and emotional symptoms  that occur in the one to two weeks before a woman's period.  Symptoms often vary between women and resolve around the start of bleeding.  Common symptoms include acne, tender breasts, bloating, feeling tired, irritability, and mood changes.

How do you know if you have Endometriosis or PMS?

There are a number of symptoms but one of the main alarm bells to me when I see people in clinic coming in with PMS (Pre-menstrual syndrome) is very painful periods.  This does not have to be Endometriosis but I would normally get my client to get it investigated. Especially as the process of getting a diagnosis can take a long time.

• Painful menstrual periods

• Chronic pain in the lower back and pelvis

• Pain during or after sex

• Painful bowel movements or pain when urinating during menstrual periods

• Infertility

• Might experience diarrhoea, constipation, bloating, or nausea, especially during menstrual periods

Getting a diagnosis

As I have already mentioned this is not always that easy as the symptoms of endometriosis are very similar to other common conditions. So, it's important to share as much information with your doctor as possible.  The
only definitive way to diagnose endometriosis is by a laparoscopy - an operation in which a camera (a laparoscope) is inserted into the pelvis via a small cut near the navel. The surgeon uses the camera to see the pelvic organs and look for any signs of endometriosis. If endometriosis is diagnosed, the endometriosis may be treated or removed for further examination during the laparoscopy.

Endometriosis is often classified as mild, moderate or severe or recorded in surgical notes as stage or grade I - IV.

1.   Mild or stage/grade I endometriosis appears as small patches or surface lesions scattered around the
pelvic cavity. 

2.   Moderate or stage/grade I or II endometriosis appears as larger widespread disease starting to infiltrate
tissue and often found on the ovaries, uterosacral ligaments and Pouch of Douglas. Sometimes there is also significant scarring and adhesions. 

3.    Severe or stage/grade IV endometriosis affects most of the pelvic organs, often with distortion of the
anatomy and adhesions

Ref: https://www.endometriosisaustralia.org/about-endo)

What causes Endometriosis?

The actual cause of endometriosis is unknown. There are several theories about the cause of endometriosis, but none fully explains why endometriosis occurs. According to Endometriosis UK, it is possible that a combination of the following factors could be causing endometriosis to develop in some women:

Retrograde menstruation
When you have a period, some of the endometrium (womb lining) flows backwards, out through the fallopian tubes and into the abdomen. This tissue then implants itself on organs in the pelvis and grows.

Genetic predisposition

Some research suggests that endometriosis can be passed down to new generations through the genes of family members. Some families may be more susceptible to endometriosis but the causes of this are
unclear.

Lymphatic or circulatory spread

Endometriosis tissue particles are thought to somehow travel round the body through the lymphatic system or in the bloodstream. This could explain why it has been found in areas such as the eyes and brain.

Immune dysfunction

It is thought that, for some women, their immune system is not able to fight off endometriosis. Many women with endometriosis appear to have reduced immunity to other conditions.

Environmental causes

This theory suggests that certain toxins in our environment, such as dioxin, can affect the body, the immune system and reproductive system and cause endometriosis. They are produced through a variety of incineration processes, including improper municipal waste incineration and burning of trash, and can be released into the air during natural processes, such as forest fires and volcanoes. Almost every living creature has been exposed to dioxins or dioxin-like compounds (DLCs).

Today people are exposed to dioxins primarily by eating food, in particular animal products, contaminated by these chemicals. Dioxins are absorbed and stored in fat tissue and, therefore, accumulate in the food chain. More than 90 percent of human exposure is through food.

Metaplasia

Metaplasia is the process where one type of cell changes or morphs into a different kind of cell.  Metaplasia usually occurs in response to inflammation and enables cells to change to their surrounding circumstances to better adapt to their environment.  In the case of endometriosis, metaplasia would explain how the endometriosis cells appear spontaneously inside the body – and how they appear in areas such as the lung and skin.

Medical Treatment

A laparoscopy is one option for treatment, your GP may also recommend drugs to influence the hormone output.  As endometriosis is oestrogen-dependent, the aim would be to reduce the amount of oestrogen in the body. Danazol is a common drug prescribed for endometriosis, which is a weak male hormone that prevents ovulation, which in turn stops the womb lining from developing.

There are there other options but I am not going to go into these in reference to this blog as it is more about how to manage it more naturally. If you want more information about the medical route, your GP is the best place to start.

Can anything be done naturally?

There is a lot you can do to support your body, treating endometriosis naturally involves altering the underlying problems that trigger the endometriosis to grow whilst at the same time controlling symptoms.  We do know endometriosis is sensitive to oestrogen, so part of the plan would be to keep your diet low in foods that encourage the production of oestrogen. I will explain more about this later.

From research carried out by Dr Marilyn Glenville PhD there are five main stages to a treatment programme, and they involve:

1. Improving your diet – I have highlighted a few key changes but seeing a nutritionist will help give you a nutrition plan that works for you and your lifestyle.

2. Using supplements and other natural remedies to help control the pain and rebalance hormones if needed.

3. Controlling levels of excess oestrogen your body may be producing or taking in via your environment. Endometriosis needs oestrogen to grow

4. Improving the function of your liver. The liver’s work is to break down oestrogen in the body. If it does not work properly, then it is unable to eliminate oestrogen causing a build-up of it, which makes endometriosis worse. Fibre (fruit and vegetables) will help your body excrete excess oestrogen through the digestive system and reduce the recirculation of hormones in the body.  

5. Boosting your immune system so your body becomes capable of recognising endometrial patches outside the womb.

Key Dietary Changes

The primary aim will be to keep your diet low in any foods that encourage the production of oestrogen and increasing foods to help the liver and digestive system to remove excess oestrogen as mentioned before.

Reduce or avoid saturated fats (fried food and animal fats). A diet high in saturated fats will contribute to weight gain and oestrogen is stored in fat. The high saturated fat content of red meat and dairy are also factor’s in producing more oestrogen.  

Reduce or avoid dairy produce and red meat. These foods are contributors of inflammation in your body.   

Increase the good fats. Your body produces beneficial prostaglandins from essential fatty acids which help to reduce period pains. They also have an anti-inflammatory response which is particularly beneficial to endometriosis sufferers. These include Omega 3 rich foods like oily fish – salmon and sardines.  People on a vegan diet are sometimes deficient in Omega 3 so I always advise buying a vegan omega 3 supplement like BioCare Vegan Omega 3 to make sure they are getting good levels to help reduce inflammation.

Eat ginger and turmeric – anti-inflammatory and ginger is very soothing

Supplements

Magnesium – this helps the body relax and is normally low in people suffering with endometriosis. 

B Vitamins – help absorption of the good fats and supports liver enzymes in the breakdown of excess oestrogen

Omega 3 – to help reduce inflammation

There are lots of different supplements that can help, and it is important to get professional advice so you get the right ones for you.

Exercise

You may not feel like it and exercise is often difficult for people suffering from chronic pain but endometriosis gets worse when you don’t move. You don’t have to go to the gym or run a marathon; walking or swimming may be sufficient.

Endometriosis affects so many women and every month can be debilitating, with some woman unable to leave their homes or carry on as normal due to the pain. It is important to see if a change of diet can help and, also add in some supplements to reduce the pain and control the excess oestrogen. There are other therapies that can help such as acupuncture and relaxation therapies. Whichever, treatment you decide to do medical or natural a healthy diet and lifestyle can support the body and help it get back into balance.

Osteoporosis - How to Improve your Bone Health

According to the International Osteoporosis Foundation One in Three women and One in Five men over the age of 50 will be affected by osteoporosis. What is Osteoporosis? According to the Osteoporosis society, it can be defined as condition where your bones lose strength, making you more likely to break a bone than the average adult.  But it does not mean that you are going to break a bone just you are at a higher risk.

So, what are the risk factors for getting osteoporosis and can you reduce these?

Risk groups

Osteoporosis can affect men and women. It's more common in older people, but it can also affect younger people.  I have seen women in their 20’s with osteoporosis but it is more common as I mentioned in older people.

Women

Women are more at risk of developing osteoporosis than men because the hormone changes that occur in the menopause directly affect bone density.

The female hormone oestrogen is essential for healthy bones. After the menopause, oestrogen levels fall. This can lead to a rapid decrease in bone density.  When I see people going through the menopause, I always ask about bone density and if they know their bone density score.  I will explain more about this later.

Women are at even greater risk of developing osteoporosis if they have:

·         an early menopause (before the age of 45)

·         a hysterectomy (removal of the womb) before the age of 45, particularly when the ovaries are also removed

·         absent periods for more than 6 months as a result of over exercising or too much dieting

Men

In most cases, the cause of osteoporosis in men is unknown. However, there's a link to the male hormone testosterone, which helps keep the bones healthy.

In around half of men, the exact cause of low testosterone levels is unknown, but known causes include:

·         the use of certain medications, such as oral corticosteroids

·         alcohol misuse

·         hypogonadism (a condition that causes abnormally low testosterone levels)

To find out about your bone health, you can have a DEXA scan either through your GP or privately.  Generally, the GP will only do one if osteoporosis runs in the family, you are going through the menopause or have experienced a number of bone fractures.  A DEXA scan is a non-invasive test that measures bone mineral density to assess if a person is at risk of osteoporosis or fracture. DEXA stands for dual energy x-ray absorptiometry, in which two X-ray beams are aimed at the bones.  You will the be given a ‘T’ score.  The World Health Organization (WHO) classifies T scores as follows:

·         above -1 SD is normal

·         between -1 and -2.5 SD is defined as mildly reduced bone mineral density (BMD) compared with peak bone mass (PBM) – Osteopenia

·         at or below -2.5 SD is defined as osteoporosis

The International Osteoporosis Foundation has a One Minute Osteoporosis Risk Test Online (see below).  This quickly checks for risk factors known to conventional medicine including: - Poor nutrition, Vitamin D deficiency, Long term glucocorticoid therapy and Alcohol intake.

http://www.iofbonehealth.org/iof-one-minute-osteoporosis-risk-test

It will not determine if you have osteoporosis, but it is a useful tool to see if you are at risk depending on your family background, diet, exercise and medical history.   Interestingly, this test does take into account nutrition, a poor diet could increase your chance of having weaker bones.  A high alcohol intake will affect the stomach as it will not absorb calcium adequately "Alcohol interferes with the pancreas and its absorption of calcium and vitamin D. Alcohol also affects the liver, which is important for activating vitamin D -- which is also important for calcium absorption." https://www.webmd.com/osteoporosis/features/alcohol#1

How to look after your bones

It’s never too soon to look after your bones and keep them strong and if you have reduced BMD, it is really, important to change some key areas in your diet. 

1.       Eat a plant-based whole food diet – This will provide you with the nutrients you need to keep healthy in all respects – calcium and magnesium are found in green leafy vegetables and are essential for bone health.

2.       Vitamin D is also essential, since it helps calcium absorption from the intestines into the blood. Vitamin D is made in our skin with exposure to the sun’s ultraviolet rays. In most people casual exposure to the sun for as little as 10-to-15 minutes a day is usually sufficient. However, in elderly people, people who do not go outdoors, and during the winter months in northern latitudes, food or supplemental sources of vitamin D is of importance (International Osteoporosis Foundation).

3.       Another nutrient that has come to light recently is vitamin K2. A little bit of biology is needed here to help you understand how this vitamin works.  Bone is composed of a hard outer shell and a spongy matrix of inner tissues and is a living substance. The entire skeleton is replaced every 7 to 10 years. During the skeleton’s remodeling, the body releases calcium from the bone into the bloodstream to meet an individual’s metabolic needs.  This remodeling is regulated by osteoblasts—cells that build up the skeleton—and osteoclasts—cells that break down the skeleton. Osteoblasts produce osteocalcin, which helps take calcium from the blood circulation and bind it to the bone matrix. The newly made osteocalcin, however, is inactive, and it needs vitamin K2 to become fully activated and bind calcium (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/). Foods that are rich in vitamin K2 include: natto, fermented soy and egg yolks.

4.       Eat an alkalising diet – Acid-forming diets are one of the biggest problems when it comes to osteoporosis.  People who eat a conventional ‘western’ diet (such as large amounts of animal protein, processed foods, low-quality or damaged fats and refined sugars) will experience numerous health problems- including bone loss. The tolerance for acid/alkaline level fluctuations in our bodies is very sensitive and if we move outside the optimal 7.365pH. your body will do what it can to re-establish the balance.  So, if your diet is too acid forming your body will leach alkaline minerals from your bones (including calcium) in order to ‘buffer’ the acid and neutralise it.  By including more fruits, vegetables, nuts, beans and seeds in your diet, you can significantly sway your metabolism to the more optimal alkaline pH.

5.       Exercise – I recently starting working at https://www.bridgehamclinic.com/ who have a number of classes including Buff Bones & Back Care Pilates which is really good for people osteoporosis or if you just want to improve your fitness.  They also have other classes to keep yourself and your bones healthy.  Our bones respond to the demands we place on them and the old ‘use it or lose it’ saying is true.  While most types of exercise are good for you, not all types are good for healthy bones. For example, weight-bearing exercises can build healthy bone. These exercises involve challenging your muscle strength against gravity and putting pressure on your bones. As a result, your bones will signal your body to produce added tissue to build stronger bones.

6.       Supplementation – depending on the health of your bone’s supplementation can be really useful.  If you have done a DEXA scan and your score is low, there are certain supplements that can be really beneficial in supporting your bone health.  In particular, a formulation that includes calcium, magnesium, vitamin D3 and Vitamin K2.  I would also recommend finding out what your vitamin D levels are so you know if you have to increase your supplementation of this particular nutrient.  These can all be organised through B Nutrition.

7.       Monitoring – If you have had a DEXA scan and want to see if your dietary changes and supplementation is helping improve your bone health we use a test called ‘Bone Turnover’.  This simple urine test, which measures how much your bone is turning over i.e. the rate at which you are losing bone.  This is a good monitoring tool in between DEXA scans.

 There is so much more you can do to help keep your bones healthy, for more information and to get a personalised nutrition plan please contact B Nutrition to arrange a consultation.

Menopause - you are not alone

Menopause - It’s good to talk

I am so pleased that more and more people are being more open about the menopause. In the past it was not spoken about and women suffered in silence and thought that it was normal to experience all the unfortunate symptoms that seem to affect so many women. Last night, I met a lovely group of ladies who wanted to find out more about the menopause and learn how to manage it more naturally.

There are many celebrities that have been very open about the menopause including Gwyneth Paltrow and Patsy Kensit. Patsy writes for Natural Health magazine and recently wrote about her experience of the menopause and how food can really help. She made a very good point about the menopause ‘Feeling that I’d lost control of my body’, it’s good to talk about this and not feel alone.

There are lots of things you can do with your diet to help you reduce the symptoms of the menopause and also a number of herbs and nutrients have been found to be very beneficial.

Menopause Symptoms

There are different stages to the menopause:-

Pre-menopause - your cycle is still regular but you may start to get some symptoms like hot flushes and mood changes

Peri-menopause - your cycle starts to become irregular and the symptoms can get worse

Post-menopause - this stage runs from the last period onwards

I get asked many times, how long is this going to last? There is not a clear answer to this, it can be a few years to as much as 10/15 years. So it is really important to look at your diet and lifestyle and see what is triggering or driving the symptoms.

So what are the symptoms of the menopause?

There are many symptoms but some of the main ones are: hot flushes, night sweats, insomnia, irritability, declining libido, osteoporosis, weight gain, depression, anxiety and panic attacks. Sounds great!

I see a lot of clients experiencing most of these but the one that they are shocked about and did not link it to the menopause is the increased anxiety and panic attacks that just start for no reason. I know with me I started having panic attacks with driving, which was very strange but I soon realised that it could be a sign of the pre menopause that can start in your early forties. I have since met lots of clients who have suffered with the same thing and feel relived that their is a reason behind it. Most people know about the hot flushes or power surges as they are called in America and night sweats.

Hot flashes, sometimes referred to as hot flushes are characterized by a sudden and intense feeling of heat on your face and upper body. These hot flashes, that can last from a few seconds to nearly an hour, are often accompanied by sweating, increased heart rate, nausea, headache, anxiety, dizziness, and weakness.

What can you do?

The first area to look at is your diet and how you are eating. Blood sugar balancing is key to ensuring your body is functioning to an optimum level and that your adrenals are not being over worked by a roller coaster of blood sugars. We need the adrenals to produce a major source of oestrogen (as oestrone) in the menopause, that helps with the symptoms and also for our bone health. By eating a diet high in sugar, stimulants (caffeine) and simple carbohydrates (white flour etc) our blood sugar levels will be all over the place. Also, if we do not eat regularly then our blood sugars drop and cause or adrenals to release adrenaline and cortisol which is our stress response. The body is very clever in sorting out an imbalance but it cannot do this long term. High cortisol will increase some of the symptoms of the menopause. This obviously goes for stress levels as well which increase cortisol levels.

You may have to knock that cup of coffee on the head, caffeine will cause blood sugar imbalance. Hot coffee is the most problematic source of hot flashes because you are dealing with two triggers, a hot beverage and caffeine. If you're a heavy coffee drinker, it's best to cut back or stop drinking coffee completely (1).

Alcohol is also a real trigger for a hot flush, so it is best to either avoid this or have in moderation. Drinking alcohol can also make the anxiety and panic attacks more severe the next day as well. Alcohol may seem like a good idea at the time but it does affect our sleep, depletes nutrients and also causes weight gain. Sorry ladies…

Eat plenty of phytoestrogens, Phytoestrogens or dietary oestrogens are naturally occurring compounds found in plants that have a hormone balancing affect. Phytoestrogens may be beneficial for women looking to rebalance their hormones as they approach menopause. Phytoestrogens offer a natural alternative to the synthetic oestrogen used in hormone replacement therapies. Phytoestrogens may help to relieve uncomfortable hot flashes. A 2014 study found that phytoestrogens reduced the frequency of hot flashes in menopausal women without any serious side effects (2). It can also help prevent osteoporosis as it is balancing out the oestrogen which is needed for our bones.

Phytoestrogens include: Soya, Legumes (lentils, lentils etc.), Flaxseeds, Wholegrains, sunflower seeds and hops to name a few. Some of these are so easy to include in your day to day diet.

Herbs

There are many herbs that can help with the menopausal symptoms but they are particular to the stage you are at in the menopause. Some of the key ones are:-

Black Cohosh - great for hot flushes and night sweats

Agnus Castus - helps with hormone balancing and mood swings

Ashwagandha - acts as an adaptogen which helps with hormones and also out ability to adapt to stress

These are just a few simple ideas, if you are suffering with the menopause and want a more personalised nutrition plan, please click here to contact me. Why not organise for a group of friends to get together and learn how to manage the menopause naturally.

References:

1. https://healthfully.com/107916-caffeine-hot-flashes.html

2. https://www.medicalnewstoday.com/articles/320630.php

How to be a Healthy Vegan

The movement for being vegan has grown so quickly in the last few years.  In 2018 The Vegan Society surveyed 2,000 people aged 15 or over across England, Scotland and Wales. They found the number of vegans in Britain has doubled twice in the past four years: from 0.25% (150,000) in 2014 to 0.46% (276,000) in 2016 to 1.16% in 2018 (600,000).

More and more people are making that decision to follow a lifestyle that avoids all animal foods such as meat, dairy, eggs and honey; animal derived products like leather; and, as far as possible, products tested on animals.

What are the health benefits of being Vegan

According to The Vegan Society, well-planned vegan diets follow healthy eating guidelines, and contain all the nutrients that our bodies need. Both the British Dietetic Association and the American Academy of Nutrition and Dietetics recognise that they are suitable for every age and stage of life. Some research has linked vegan diets with lower blood pressure and cholesterol, and lower rates of heart disease, type 2 diabetes and some types of cancer.

Getting your nutrients from plant foods allows more room in your diet for health-promoting options like whole grains, fruit, nuts, seeds and vegetables, which are packed full of beneficial fibre, vitamins and minerals.

 Vegan diets, which are increasingly popular, have been associated with health benefits because they have higher amounts of fibre, folic acid, Vitamins C and E, potassium, magnesium, and many phytochemicals and more unsaturated fat than nonvegan diets. Although some important nutrients such as protein, iron, and Vitamin B12 are lacking, the vegan diet received the highest diet quality score measured by the Healthy Eating Index 2010 and the Mediterranean Diet Score in a recent study which included 1475 participants (1)

 Missing nutrients

 Vitamin B-12

Arguably the most important deficiency for vegetarians to be aware of and to avoid is Vitamin B-12. Unlike most other vitamins, B-12 is not found in any plant. Also called cobalamin, it is the largest vitamin and is very complex. Its roles include cellular metabolism (including DNA synthesis), blood formation, and helping to regulate nervous system functions. 

Vitamin B-12 deficiencies have been linked to a variety of nervous system disorders, from depression and fatigue to irreversible brain damage resulting in memory loss and mania. New research is exploring a suspected link between low B-12 levels and Alzheimer’s disease. Vitamin B-12 also helps prevent megaloblastic anemia, which induces fatigue and weakness. 

B-12 is readily available in supplement form, either on its own or as a multi-vitamin combined with other nutrients.

Vitamin D

Vitamin D is another nutrient that is often missing in vegan and vegetarian diets. Vitamin D's interaction with calcium is essential for bone health, which makes it particularly important for aging people. But it is found primarily in meat and the rays of the sun, which is good news for those who don't consume meat; they can still get it from other natural sources.

Sure, sun worship works to increase Vitamin D levels, but skin cancer is no fun. Although 5 to 10 minutes in the sun (sans sunscreen) can help boost your levels and is probably safe, your best bet if you have insufficient Vitamin D is supplements.

 Protein

Protein is instrumental in maintaining mass (both muscle and bone), keeping energy levels up and keeping the immune system strong. The problem for vegetarians is that protein is most easily ingested through meat, poultry and fish.

 There are alternatives to these traditional sources of protein, although getting enough may take some dedication. There are many plant based sources of protein, including tofu, lentils, chickpeas, chia seeds, nuts and seeds. Quinoa, is a tasty superfood that is also considered a “complete protein” because it contains all of the essential amino acids. If you are struggling to have enough protein you can always buy a plant based protein powder and add it to smoothies.

 Iron

When you think iron, think muscles. Iron is a mineral that is an essential component in blood cells that transfer oxygen to tissues and muscles, bolsters metabolism and cellular function, and is necessary for the synthesis of some hormones and connective tissues. There are two main forms of iron, both of which are necessary and only one of which is available in plants. Non-meat eaters can get their iron through oatmeal, baked potatoes, peanut butter and broccoli, particularly when these foods are combined with Vitamin C (Vitamin C helps the body absorb the iron found in those foods).

Omega 3

We all need some fat in our diets. A couple of fats are classed as essential because our bodies cannot make them. The essential omega-3 fat is called alpha-linoleic acid (ALA). The essential omega-6 fat is called linoleic acid (LA). Omega-3 and omega-6 fats affect our immune system, brain, nerves and eyes.

If you are eating a varied and balanced plant-based diet, it is likely that you are consuming good sources of LA on a regular basis. These include hemp seeds, pumpkin seeds, sunflower seeds, walnuts and soya spread. However, eating enough ALA may require more planning. There are supplements available to take that will increase your omega 3 levels, as I do see lots of vegans deficient in this nutrient as high amounts do come from oily fish.

As you can see following a vegan diet has many health benefits but just make sure it is balanced and all the nutrients are included. If they are not available in the form of food, you may need to boost levels with a supplement.

Reference

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172896/

https://www.vegansociety.com/

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Migraines and your Gut Health

According to The Migraine Trust, migraines are the third most common disease in the world (behind dental caries and tension-type headache) with an estimated global prevalence of 14.7% (that’s around 1 in 7 people). Chronic migraine affects approximately 2% of the world population. Migraine affects three-times as many women as men, with this higher rate being most likely hormonally-driven.

Following a conference I went to I am going to focus this blog on the health of the gut in relation to migraines as there is some incredible research into the gut microbiome, IBS, Leaky Gut and food intolerances and the link with migraines.

One study found that migraine patients with a long headache history, recurrent episodic headache attacks, and anxiety were more likely to have IBS. There are many more studies linking gastrointestinal health and brain related issues. It has long been known that the gut microbiota is connected to the brain via the gut brain axis and is influenced by several factors including dietary habits, stool consistency and frequency.

So what can you do? It is important to find out what foods you are intolerant too, the main culprits are wheat/gluten and dairy. If you get any bloating or abdominal pain it is best to avoid these items for at least 4 weeks and see how your symptoms change. Write a food diary over the 4 weeks and see if your migraines improve alongside any IBS symptoms. IBS is a massive subject and has been covered in another blog. Other foods that can trigger migraines are cheese, red wine, peanuts, coffee and citrus fruits. The aim is to reduce any items that cause a reaction and allow the gut to heal.

You may find you have what we call gut dysbiosis which is defined as the situation where potentially pathogenic bacteria outnumber beneficial bacteria, among other things driving the immune system towards inflammation. Inflammation has been linked to migraines so it is best to keep any inflammation down. Certain food types and also lead to inflammation such as red meat, dairy and a diet high in sugar or saturated fats. Foods that are anti-inflammatory are your Omega 3 rich foods like oily fish (salmon, herring), flaxseed and walnuts for example.

One area of helping with IBS is to improve gut microbiota diversity, this can be achieved with a focus on including various fibre-rich foods such as vegetables, beans, pulses, nuts, seeds and wholegrains to increase diversity. In general, bacteria feed on fibre, which was eaten in large quantities by our ancestors.

Another way to improve gut health and is essential if you have had any antibiotics or stress is a big factor in your life as stress can also affect the gut microbiome. Is to take a multi strain probiotic. As already discussed, various studies have shown how brain health is influenced by probiotics through many pathways that connect the gastrointestinal tract with the central nervous system. If you don’t want to take a probiotic supplement there are certain probiotic foods that you can include in your diet like yogurt, sauerkraut, kefir, kombucha and miso.

I mentioned leaky gut earlier alongside IBS and there is research to show that people with IBS can also have what we call leaky gut. This is where the villi in the small intestine are worn down and therefore unable to properly protect entry into the bloodstream, possibly leading to allergies and immune reactions. These can also lead to migraines. In a recent publication of ICHAN it has highlighted a bacteria called Akkermansia muniniphila can replenish the gut lining by degrading mucus. This degradation step generates nutrients for other bacteria that can then produce beneficial substrates, notably butyrate. It is this compound that feeds the gut epithelial cells and prevents ‘leaky gut’. I am sorry if this is a bit technical but I wanted to show you how amazing these different bacteria are and the importance of having a diverse microbiome is as they all have different jobs to do.

The main areas to look at with regards to gut and migraine is to:-

1. Remove foods that cause an irritation which can be bloating, abdominal pain, loose stools, heart burn for example.

2. Make sure you are eating foods to help your microbiome

3. Take a multi strain probiotic

It is worth seeing a nutritionist about this connection as we can do tests for any food intolerances and also see what your microbiome is and if it is missing anything. We can then help you heal your gut and hopefully reduce any migraines.

Sugar and Spice and all Things Nice

Sugar and Spice and all Things Nice

This is of course part of a children’s nursery rhyme, and reflects on what little girls are made of? Just maybe, there is more to this than meets the eye.  Are we born to crave sugar?  I meet so many people, especially women who are addicted to sugar, spices not so much!  Which is a shame as spices have many therapeutic benefits.  Take turmeric for example and the amazing anti-inflammatory properties it has, whereas sugar is the opposite and causes inflammation. So, what is it about sugar that makes us crave it so much.

The nursery rhyme does include the work ‘Nice’ in the sentence and we often use sugar as a treat, something nice to have.  Nice can be defined as “giving pleasure or satisfaction; pleasant or attractive”. The craving can start as early as in your childhood.  As a child I remember getting sweets as a treat for doing something good, a treat at a party or saving up some pennies to get my Saturday sweets.  So as before, it registered in my brain that sugar is a reward a good thing. Many healthcare professionals now recommend that parents avoid giving babies sweet things to eat or drink to try to stop them developing a preference for them early in life.

Nowadays, I do think we are feeding our children (not all) sugary treats on a regular basis rather than a one off treat.  It has become a habit, I hear children in the supermarkets asking for sweets and they go on and on so much that the parent sometimes give in to keep them quiet.  I have done this in the past, as just needed to get the shopping done and wanted some peace and quiet.  The supermarkets are getting better at not having the sweets at the checkout but the sweet section is still so tempting and is usually colourful and very appealing to children and adults.  I try to avoid this section if I can, especially if my daughter is with me. What is the alternative?  I will go into some alternatives at the end of this blog.  But it is not just children wanting something sugary, adults are just as bad.  There are so many meal deals now that include a sugary option.  Fruit is also there and as much as fruit is a form of sugar (fructose) it is better than a chocolate bar. Again, supermarkets are getting better and some have fabulous salad ranges and protein pots.  Sometimes, it is a matter of looking around and trying something new. 

Why is sugar so addictive. 

Robert Lustig, professor of paediatrics at the University of California, is well-known for his research into the effects of dietary sugar. He believes that sugar is addictive.

In an interview he said: "There are five tastes on your tongue: sweet, salty, sour, bitter and umami. "Sugar covers up the other four, so you can't taste the negative aspects of foods. You can make dog poop taste good with enough sugar."  Sorry if you are eating right now. 

Dr Alex Richardson, senior research fellow at the University of Oxford and founder director of the UK charity Food and Behaviour Research, agrees with Lustig and says that there is far too much sugar and empty carbohydrates in children's diets. "We find that highly processed foods are making up massively more of children's diets. Things like cakes, biscuits, snacks and crisps.  "Fruit and vegetables are so vital for children. They provide essential vitamins and minerals, but so often a third of a plate of child's food is sugary rubbish and a small amount is vegetables or fruit."

She warns that a diet high in sugar could lead, in the long term, to Type 2 diabetes.  According to Diabetes UK “3.8 million people are estimated to have both types of diabetes, approximately 90% of diabetes cases are Type 2, which is largely preventable or manageable by lifestyle changes”. If this trend continue by 2035, 4.9million people will have diabetes.

I would go on to say that it is not just children’s diets that are full of sugar but also adults as well.  When I get clients to write a food diary, they are surprised as to the amount of sugar in their diet and once it has been reduced or removed how much better they feel.

Sugar Addiction

The link between sugar and addictive behaviour is tied to the fact that, when we eat sugar, dopamine is released. Dopamine is a neurotransmitter that is a key part of the “reward circuit” associated with addictive behaviour. When a certain behaviour causes an excess release of dopamine, you feel a pleasurable “high” that you are inclined to re-experience, and so repeat the behaviour. As you repeat that behaviour more and more, your brain adjusts to release less dopamine. The only way to feel the same “high” as before is to repeat the behaviour in increasing amounts and frequency. This is known as substance abuse.

“Research shows that sugar can be even more addicting than cocaine,” says Cassie Bjork, R.D., L.D., “Sugar activates the opiate receptors in our brain and affects the reward centre, which leads to compulsive behaviour, despite the negative consequences like weight gain, headaches, hormone imbalances, and more.”

The instant 'lift' we get from sugar is one of the reasons we turn to it at times of celebration or when we crave comfort and reward. However, the pleasant sugar rush triggers an increase in insulin as the body strives to bring blood glucose levels back to normal. This has the knock-on effect of causing a 'sugar crash' and makes many crave yet more sugar, which can lead to a cycle of binge-eating.

Sugar is everywhere, the obvious foods are cakes, biscuits, sweets etc. But that's not all, its also hidden in almost all processed foods.  This includes breads, meats, and in condiments like Worcestershire sauce and ketchup.  So you can see why sugar is additive and how easy it is to over eat sugar but what harm is it doing to us?

What does too much sugar do?

Dr. Robert Lustig, says that your body can safely metabolize at least six teaspoons of added sugar per day.  But since more than this can lead to debilitating chronic metabolic diseases many people are struggling with.  Here are some of the effects that consuming too much sugar has on your health, on top of Type 2 diabetes and weight gain that has already been mentioned. 

• It overloads and damages your liver. The effects of too much sugar or fructose can be likened to the effects of alcohol. All the fructose you eat gets shuttled to the only organ that has the transporter for it: your liver. This severely taxes and overloads the organ, leading to potential liver damage.
• It tricks your body into gaining weight. Sugar fools your metabolism by turning off your body's appetite-control system. It fails to stimulate insulin, which in turn fails to suppress ghrelin, or "the hunger hormone," which then fails to stimulate leptin or "the satiety hormone." This causes you to eat more and develop insulin resistance
• It causes metabolic dysfunction. Eating too much sugar causes a barrage of symptoms known as classic metabolic syndrome. These include weight gain, abdominal obesity, decreased HDL (good cholesterol) and increased LDL (bad cholesterol), elevated blood sugar, elevated triglycerides, and high blood pressure
• It increases your uric acid levels. High uric acid levels are a risk factor for heart and kidney disease.
• Studies have shown that sugar is readily used by cancer cells to increase their proliferation – it "feeds" the cancer cells, promoting cell division and speeding their growth, which allow the cancer to spread faster.
• Alzheimer's disease is another deadly illness that can arise from too much sugar consumption.  A growing body of research found a powerful connection between a high-sugar diet and your risk of developing Alzheimer's disease, through the same pathway that causes type 2 diabetes.  According to some experts, Alzheimer's and other brain disorders may be causes by the constant burning of glucose for fuel by your brain.  Sometimes Alzheimer's is referred to Type 3 diabetes.
• Polycystic ovary syndrome has been linked to too much insulin, caused by excess sugar intake. 
• Low energy - poor blood sugar control
• Hormonal Imbalance
• Poor skin health

Reference: https://articles.mercola.com/sugar-side-effects.aspx

There are so many other areas that sugar can affect but I would need to write a book to include everything so the above just highlights some of the things that too much sugar can do. 

What can you do to reduce the cravings?

Coming off sugar is like coming off a drug so don’t take it lightly.  You need to plan and have things in place, don’t be hard on yourself if you have bad days.  Just try again the next day.

• If you have children, start by reducing their sugary snacks.  Try making healthier alternatives like sweet potato muffins.  I remember my sister making these for her little girl and she loved them (recipe at the end).  
• Bring healthy snacks for the children when shopping, like carrot sticks, blueberries or oat cakes.
• When you go shopping, make sure you are not hungry – this can lead to unhealthy items being put in the trolley.  Avoid the sugar/sweet aisle if you can. 
• Whilst you are trying to combat the cravings, make sure you don't have any temptations in the house. 
• Try and keep your blood sugar balanced by eating regularly and having balanced meals.  Research has shown it is good to eat every 3 hours to avoid blood sugar drops.  These drops can create sugar carvings as your body knows this is a good way to get energy quickly.  This is why, some people get an energy slump in the afternoon and are drawn to caffeine or a sugary snack. If you keep your blood sugars balanced this slump should not occur.
• Plan your weekly food shop so you are not tempted to pop into the shops, this can create additional temptation. 
• Drink plenty of water, you may sometimes think that your body is asking for sugar, when in fact it's dehydrated and really craving water!

There are some healthier alternatives to sugar, like brown rice syrup or Manuka honey. But as with everything, they should be used in moderation.  You will find that as your sugar intake reduces, your taste buds will become more sensitive and after awhile certain sweet treats will taste too sweet.  Some clients say to me that they could not possibly have a coffee or tea without sugar added, but after a while and by reducing it slowly they now cannot have sugar in their drinks as it tastes far too sweet.

If you are in the shops, just think about what you are putting in her basket.  A quick treat like a fizzy drink can have as much as 9 teaspoons of sugar, and considering an adult should have no more than 6 teaspoons in one day that is taking you over your allowance in one drink.  The 6 teaspoons also includes natural sugars that you find in fruit.  Breakfast cereals can be some of the worse culprits for added sugar, so swap these for poached eggs and avocado or porridge for example. 

If you are struggling, it is always best to seek professional help.  We can create a plan that suits you and your lifestyle.  We can also recommend certain supplements that can help reduce the sugar cravings. 

By reducing sugar, you should find your energy levels increase, hormones are more balanced, weight will start to drop off (if that is your aim) and for the children’s health it is a trying to make sure they do not have a sugar addiction when they are older and helping them stay healthy.

It is scary to think that in this century we have children who are being diagnosed with type 2 diabetes which is a preventable illness and is largely down to what we eat and how active we are. Type 2 diabetes is more commonly associated with adults. In fact, it used to be called adult-onset diabetes. But type 2 diabetes in children is on the rise, fuelled, largely by the obesity epidemic.

There's plenty you can do to help manage or prevent type 2 diabetes in children. Encourage your child to eat healthy foods, get plenty of physical activity and maintain a healthy weight. This is also the case for adults.  Now is the time to take control and beat those cravings. 

To book a consultation you can call us on 07985 388342 or click here to send us an enquiry. 

New Year New Healthier You

So it is that time of year when we normally overindulge in many things including anything sugary like chocolate, cake and to be honest most Christmas treats, alcoholic beverages, caffeine to keep us going after the Christmas parties and to top it all sleep is normally affected due to eating the wrong foods or partying until the early hours.  This is not great when you have to get up for work the next day or sort the kids out before they go to school.   

So we end up in a vicious cycle of wanting high energy foods and drinks to keep us going.  I have also seen many people even taking antacids for stomach upsets or paracetamol for those hangover headaches.  These work in the short term but have negative affects on the digestive system in the long run. 

I am not going to tell you to stop enjoying your festive season but try and be mindful of how much you are eating and drinking so you don't make yourself ill in the New Year.  Have a few nights off the alcohol if possible and eat foods high in nutrients such as fruit and vegetables and make sure you are drinking lots of water to keep hydrated and allow the liver to detoxify the toxins it is being bombarded with. 

Why not start 2018 with a simple health goal, this does not have to be something extreme like going on a full detox.  You could set yourself a small target depending on your circumstances, like losing a stone by Spring, or reducing the amount of alcohol your drink each week or the amount of caffeine you drink or even just to give yourself more time to enjoy the little things in life like walking in the woods, reading a book or taking up a new sport.  These little steps can help prevent you getting an illness, improve your energy levels and other systems that may be out of balance like digestion.   Irritable Bowel Syndrome (IBS) is thought to affect about 1 in 5 people in the UK at some point in their lives, this can get worse at Christmas as we forget about being good and deal with the consequences.  The symptoms of IBS can be managed through diet and stress management, so if you suffer from IBS,  why not see a nutritionist in the New Year and work through the symptoms and try and find out the triggers.  This can be different for different people, but we would always start by looking at the main culprit which is wheat and dairy.  It is important to remove the triggers and allow the gut time to heal.  This is just one body system, we have many that can be affected my our diet, environment and lifestyle. 

Symptoms of your body being out of balance include:-

• Digestive issues
• Depression
• Anxiety
• Irritability
• Hormonal Imbalance - PCOS, Endometriosis, Fibroids, Infertility, PMS, Acne
• Low energy
• Low immune system
• Headaches/migraines

There are many more symptoms that I could list but generally you know if your body is not working to an optimum level.  It is learning to tune into these feeling and doing something about it rather than thinking it is normal or managing it through medications rather than naturally.   One way of starting a fresh is to do a 28 day cleanse and allow your body time to heal and correct itself or you can do a more tailored approach and seek nutritional guidance who will be like a body detective and figure out what systems are out of balance and how food can help.   There is a famous saying by Hippocrates of Kos, also known as Hippocrates II, who is considered one of the most outstanding figures in the history of medicine .  He said "Let food be thy medicine and medicine be thy food".    This is so true and it amazes me each time I see a client come back for a follow up consultation, who has followed the nutritional plan and reporting back how much better they feel by removing certain foods and increasing others.  

The body is an amazing machine and like all machines it needs to be looked after.  Inside it works hard to keep you well and to allow you to keep going with your day to day tasks.  So many processes work together, using up certain nutrients along the way.  If you are deficient in a certain nutrient like magnesium, particular bodily functions will be affected.  Magnesium is needed to maintain the integrity of ion pumps that control the flow of sodium, potassium, calcium, chloride and other salt components across the cell membranes.   It is especially important in controlling calcium entry into heart cells to trigger a regular heartbeat.  Magnesium also regulates the movement of calcium in and out of cells, so it is important for bone health.  So you can see how crucial just one nutrient is to the body, just think what would happen if you were deficient in more nutrients.  That is why the media and the health profession are always reporting on the importance of a good balanced diet.  

Here are some simple things you can do to improve your health:-

1. Reduce meat and dairy in your diet - this is highly inflammatory and can cause a long list of problems from digestive health to hormonal imbalances
2. Increase your intake of fruit and vegetables to get as many nutrients as possible
3. Keep hydrated, try and drink 6-8 glasses of water a day
4. Increase your intake of oily fish, a great source of Omega 3 - anti-inflammatory
5. Make sure you are eating enough fibre, this helps remove toxins from the body
6. Give your liver a break after the festive period, try doing the 'dry January' and support it by eating lots of brassica vegetables (broccoli etc.), artichokes and if needed take some milk thistle.  Please note if you are on medication you will need to seek professional help with liver support as too much can affect the absorption of medication. 
7. Decrease sugar - the list of problems is endless from inflammation, weight gain, diabetes, hormone imbalances and energy dips
8. Decrease caffeine - affects our blood sugar control and also our adrenals who get very overstimulated which can lead to adrenal fatigue.  

It really is best to seek a fully qualified nutritionist to help you on your road to a healthy 2018, if you would like to book an appointment please contact B Nutrition by clicking here or call on 07985 388342.   

Super Liver Detox Smoothie Recipe

You can change the amounts and adapt it to your own taste:

• 2 beets, quartered
• 2 carrots, roughly chopped
• 1 compressed cup of leafy greens
• A juice of ½ lemon
• A juice of ½ grapefruit
• 1 apple (with the skin), cored and sliced
• 1 cup berries
• 1 tablespoon unrefined coconut oil
• water

Directions:

Put the ingredients in a blender, starting with the large chunks first (beets, apples and carrots). Then add the rest and pour water according to your desired consistency. Drink immediately to enjoy the most nutritional benefits.

Ref: http://www.healthyandnaturalworld.com/the-ultimate-liver-cleansing-super-detox-smoothie/

 Happy Christmas and a very Happy and Healthy New Year

Female Health - Balancing Hormones

According to research over 75% of women suffer from hormonal imbalance symptoms, which include:-

• mood swings
• infertility
• irritability
• bloating
• weight gain
• depression
• cramping
• headaches
• irregular cycles
• painful cycles
• Hair loss
• acne

There are many reasons for these imbalances to occur and they can cause a variety of issues, some listed above but also some specific problems associated with some of the most common hormonal imbalances include:

• Pre-Menstrual Syndrome (PMS): most of the above symptoms plus water retention, anxiety, breast tenderness.
• Oestrogen dominance: changes in sleep patterns, changes in weight and appetite, higher perceived stress, slowed metabolism.  with endometriosis your periods
• Endometriosis: Painful periods and sex, back pain, infertility, heavy or irregular periods
• Fibroids: heavy periods, possible pain, pelvic pressure
• Polycystic Ovarian Syndrome (PCOS): infertility, weight gain, higher risk for diabetes, acne, abnormal hair growth
• Low oestrogen: low sex drive, reproductive problems, menstrual irregularity, changes in mood
• Hypothyroidism: slowed metabolism, weight gain, fatigue, anxiety, irritability, digestive issues, irregular periods
• Diabetes: weight gain, nerve damage (neuropathy), higher risk for vision loss, fatigue, trouble breathing, dry mouth, skin problems

These will be discussed in future blogs but for now I just want to give some insight into how these imbalances can occur and some simple tips to help get them in balance and reduce the symptoms you may be experiencing.

What are hormones?

There are many different types of hormones in the body, which all have different functions, but they are all influenced by each other.  A medical definition of a hormone is "a chemical substance produced in the body that controls and regulates the activity of certain cells or organs. Hormones are essential for every activity of life, including the processes of digestion, metabolism, growth, reproduction, and mood control" MedicineNet.com

You have hormones made by the adrenals that control the stress response, inflammation, blood sugar and blood pressure …. when these hormones are out of balance they can have a negative influence on many other hormones. You have the thyroid hormones that control your metabolism and influence every aspect of your body from energy production, mood and weight management. There are hormones like insulin and leptin that control blood sugar, hunger and metabolism.  Then you have the sex hormones oestrogen, progesterone and testosterone.

From puberty to menopause your sex hormones are constantly fluctuating and this is a part of the natural life cycle, this gets the body ready for ovulation, and possible pregnancy, if this does not occur then the menstrual cycle begins and the process starts over again. Once a woman gets past 40 years of age hormone levels start to decline, this will eventually lead to menopause at around 50-52 years of age. While hormones are naturally fluctuating, problems start to occur when the fluctuations go out of balance.

 What causes an imbalance?

The main causes of hormonal imbalances of modern women are in the diet, life style and environment: Chronic stress depletes adrenal function resulting in low levels of progesterone and other major hormones.   Today's modern diet is high in saturated fat, sugars and processed foods that are sometimes full of additives and preservatives to help with the shelf life of that product.  We are also a society of coffee drinkers that can affect the adrenals and blood sugar levels that in turn affects our hormones.  High caffeine intake is also linked to heavy periods as it increases the menstrual flow.   

Stress can play a big part in hormonal imbalance as mentioned as it affects your progesterone levels.  The word progesterone means “for gestation,” which means that women, you need this hormone in its right balance if you want be become pregnant and stay pregnant. Progesterone nourishes the uterine lining in preparation of the implanted fertilized egg.  Unfortunately, constant stress causes a decrease in your progesterone levels.

When you are constantly in that “fight or flight” mode because of stress, your adrenal glands will produce additional cortisol and adrenaline. This is a normal bio-chemical process. The problem is that in order to make cortisol, your adrenal glands need progesterone. This causes your progesterone to be used in making your stress hormones, as opposed to what it is designed to do —support your pregnancy. 

The adrenal glands cannot make cortisol without progesterone. Often referred to as the ‘progesterone steal,’ your body will steal however much progesterone it needs to make cortisol.  As well as stress the adrenals will be producing cortisol and adrenaline if your blood sugar's fluctuate, therefore, not eating at regular intervals or having high sugar or caffeine will also affect this gland.

Xenoestrogens are oestrogen like chemicals from pesticides and plastics that have been linked to health problems.  Oestrogen is a natural hormone in humans that is important for bone growth, blood clotting and reproduction in men and women. The body regulates the amount needed through intricate biochemical pathways. When xenoestrogens enter the body they increase the total amount of oestrogen resulting in a phenomenon called, oestrogen dominance. Xenoestrogens are not biodegradable so, they are stored in our fat cells. Build up of xenoestrogens have been indicated in many conditions including:  breast cancer, obesity, infertility, endometriosis, early onset puberty, miscarriages and diabetes (Womeninbalance.org). 

What can help?

There are a number of things you can do to help your hormones stay in balance.  One of them is the most obvious which is diet, have a look at what you are eating and if you feel you are eating a diet high in saturated fats and sugar, reduce these items and replace with healthier options.  Instead of that chocolate bar have an oat cake with some nut butter.  Cook wholesome food at home instead of ready made meals, if you are busy try and batch cook at the weekend so you have food ready for the week.  Have healthy snacks in your bag so you are not tempted to buy those sweet treats.

Make sure you are drinking enough water to help eliminate toxins and also old hormones, a build up of oestrogen may lead to conditions like endometriosis.  Also look after your liver as this breakdowns hormones and if it is busy dealing with a toxic overload from our environment and alcohol this process does not get carried out properly and leads to further problems.

Stress seems to be part of our everyday life, which I wrote about in my blog  adrenal fatigue but it really does cause so many problems.  Look at what is causing your stress and see if there is anything you can do to reduce it.  As we are coming to the end of 2017, maybe one of your new year's resolutions could be do re-address your work/life balance, start an exercise class or you could even join our cleanse group that starts in January which will help address hormonal imbalances and also many other benefits like increased energy levels, improved skin tone and weight loss.  Click here for more information on our January cleanse.

As you can see there are many reasons for hormones to be our of balance and areas that you can do to improve them.   I have only touched on a few, but if you feel you have a hormonal imbalance and would like to book in for a nutritional consultation, please contact me by clicking here.  I can assess your current diet and lifestyle and I will offer you professional advice and provide you with a personalised nutrition plan to help you gain that balance.

Adrenal Fatigue - Is it a 20th Century Condition?

Recently I have seen an increase in the number of people in clinic showing signs of Adrenal Fatigue.  It appears to me that this 20th Century condition has come about due to so many people trying to fit so much into their day and being perfect at everything they do.  From being the perfect mother/father, a successful employee or employer whilst maintaining a busy social life. There is a new saying 'FOMO' Afraid Of Missing Out, having to say yes to everything, in case you miss our or are not invited again.  If that was not enough we seem to spend our spare time driving the kids to various activities that they have chosen or as parents we feel they should be doing or we all seem to be frantically checking our Facebook, Instagram or Twitter accounts (I am sure there are more) for the latest gossip or to see how wonderful everyone's life seems to be!  There is a another saying that is not so new "burning the candle at both ends" and how true that is today.  What happened to having some time to yourself every now and then and living in the moment.  I feel exhausted just thinking about fitting it all in...

Cortisol is a steroid hormone made by the adrenal glands and is produced in response to any stressful 'flight-or-flight' situation. Cortisol is both good and bad.  It is needed to help regulate blood pressure and cardiovascular function, as well as to regulate the body's use of proteins, carbohydrates and fats.  In short cortisol is a good guy, but if levels circulating in our body remain, too high, then cortisol can damage tissues and organs and in the long run causes the adrenal glands to get extremely tired. But it is not just stress from our environment that can cause the adrenals to work hard.  The way we eat also affects our cortisol levels, for example lots of workers do not even have time to have a proper lunch break or make their own lunch so it is very easy for them to just pop out and grab a 'Meal Deal' and eat it at your desk or not eat at all so that they can leave work on time.  This  unhealthy eating can put the adrenal glands under pressure due to blood sugar levels crashing, causing the body to have a stress response.   As you can begin to see, being stressed, constantly busy and not eating the right foods or at the right times can cause the adrenals to work overtime, in the long term leading to Adrenal Fatigue. 

fAdrenal Fatigue is a stress -related condition that occurs when your adrenal glands, hypothalamus, and pituitary gland are functioning below their optimal level.  One of the most common symptoms of Adrenal Fatigue is strangely enough fatigue.  But there are other symptoms that you may experience.

Adrenal Fatigue leads to lower levels of hormones and neurotransmitters, changes that can affect every single part of your body.  Here are some signs and symptoms of Adrenal Fatigue:-

• Difficulty getting up in the morning
• High levels of fatigue each day
• Inability to handle stress
• Cravings for salty foods
• Higher energy levels in the evenings
• Overuse of stimulants like caffeine
• A weak immune system

Note: If you wake up regularly between 3am and 5am, this is a sign that your adrenal glands are struggling.

There are many things you can do to reduce the negative affects of stress on your body, which can help you stay healthier. 

Foods to avoid:

• Alcohol, caffeine, sugar and artificial sweeteners, especially aspartame, which are all stimulates that cause the adrenal glands to overwork.
• Reduce refined and processed foods
• Don't eat in a rush

Foods to include:

• Balancing your blood sugars is one of the most important areas to work on - try and eat every 3 hours and always include some protein with every meal.
• Liquorice tea helps to support the adrenal function
• Eat oily fish to increase levels of Omega 3 to help reduce inflammation caused by stress hormones

Of course there are lots of things you can do to try and decrease the amount of stress in your life from time management, yoga, mediation and even just taking time out to walk in the park.  There are also lots of herbs that can support the adrenals and these can be discussed during a consultation and recommended if needed. 

High stress levels can affect many body systems for example, we are more prone to osteoporosis if the adrenal glands are overworking, because too high levels of cortisol will prevent the proper build up of bone.  The reproductive system is especially susceptible to stress, and can cause your periods to stop or to become  irregular (Dr Marilyn Glenville).

There is a test we do in clinic that measures cortisol levels called 'Adrenal Stress Test', it is a saliva test and can be carried out at home.  It will show if your adrenals are struggling and out of balance.  These can be ordered through B Nutrition.

As you can see, stress and the adrenals are very closely connected and can cause problems throughout the body.  However, Adrenal Fatigue can be treated and over time with the right nutrition and lifestyle changes your adrenals will function at a better level and your energy levels will improve.  For more nutritional advice on Adrenal Fatigue or any other condition please click here to send us an email to make an appointment.

Wishing you good health

Irritable Bowel Syndrome - What really causes it?

Do you suffer from Irritable Bowel Syndrome (IBS)? If you do I'm sure your symptoms will be different to the next person who has IBS.  It is defined by a number of gastrointestinal issues including abdominal pain, bloating, discomfort and erratic bowel movements.  It is difficult to get a diagnosis as there is no real test to confirm IBS so you are more or less left to your own devices once this umbrella term has been given to you.   But generally if you have had one or more of the following for at least 6 months (Abdominal pain, Bloating and Change in bowel habits) and investigative blood tests come back negative you will probably be diagnosed with IBS.

Common Symptoms

• Abdominal discomfort/pain/cramps or spasms
• Diarrhoea
• Constipation
• Alternating constipation or diarrhoea
• Bloating
• Gas/flatulence and rumbling noises in the intestines
• Heartburn or indigestion
• Nausea
• Relief of passing stools
• Mucous/jelly-like substance in stools
• Tiredness and lethargy
• Headaches
• Sleep problems
• Back pain
• PMS

(Marilyn Glenville PhD, Natural Solutions to IBS)

The exact cause is not really known but many studies have shown that IBS can be caused by poor diet, our environment, stress levels, medications and possibly a genetic predisposition. As a nutritionist I have seen many people with IBS and after spending time going through their life story it becomes apparent what is the driving force behind the symptoms.  For example if someone has taken a lot of pain-killers or antibiotics in their lifetime this can upset their digestive system and cause symptoms like constipation or diarrhoea. 

There is a lot of information out there about beneficial bacteria and how they have various tasks to do within our body systems.  They improve our nutrition by helping digest our food, manufacture vitamins and aid detoxification by helping move food along and preventing it from sitting in our gut too long.  The level of beneficial bacteria is affected by many things including stress, diet and medications.  There is some research saying that an imbalance of bacteria can cause IBS symptoms.

There are so many symptoms to IBS, which is why it can baffle the health professionals as to how to treat this condition.  As a nutritionist one way is by using the 5 'R' program: Remove triggers,  Replace, Repopulate, Repair and Rebalance your mind and body.  This programme can be tailored by a qualified nutritionist who will give you the right protocol to follow depending on your particular symptoms i.e. do you get bloating and abdominal pain or more constipation?

Another way to treat IBS is to do a stool test and to find out what your microbiome (gut bacteria) are and if you have an imbalance.  Do you have more bad bacteria than good or are you missing a bacteria like Lactobacillus that helps break down dairy.  Have you got a parasite like Blastocystis Hominis that has been shown to cause IBS symptoms, are you breaking down fats?  There are so many areas that a stool test can highlight and really help create a tailored nutrition plan that works for you.

The best way to treat IBS is to see a nutritionist who can help you on your path to recovery and hopefully become symptom free. In the meantime, here are some simple natural ways to deal with IBS as written about by Henrietta Norton in Natural Health Magazine:-

1. Eliminate allergenic foods
2. Remove Sugar from the diet
3. Increase dietary fibre
4. Drinks lots of water
5. Watch the caffeine
6. Address Stress
7. Practice mindful eating

Recipe - Chia, Flaxseed & Tomato Crackers from The Gut Health Diet Plan, by Christine Bailey

• Makes 24 crackers
• Preparation time: 15 minutes
• Cooking time: 45 minutes, plus cooling
• Great with nuts butters and fermented foods

Ingredients

• 50g/1/2 cup pumpkin seeds
• 70g/1/2 cup chia seeds
• 160g/1 cup flaxseed
• 1 red pepper/bell pepper, deseededand chopped
• 4 sun-dried tomatoes in oil, drained
• 2 tomatoes, chopped
• 3 tbsp lemon juice
• 1 tsp ground cumin
• 2 tbsp tamari soy sauce or coconut aminos
• 1/2 tsp garlic salt

1. Preheat the over to 150C/300F/Gas 2. Line a baking sheet with baking parchment. Put all the ingredients into a high-speed blender or food processor and add 60ml/2fl oz/1/4 cup water.  Blend to form a stiff paste.
2. Put the mixture onto the prepared baking sheet, then spread it out to about 5mm/1/4 in thick using damp hands to make a rectangle shape. Mark the mixture into rectangle cracker shapes using a knife. Bake for 40-45 minutes until crisp. Transfer to a wire rack to cool completely.  Serve or store in an airtight container for up to 1 week.

Gut Benefits: These grain-free crackers contain soluble fibre and protein thanks to the addition of the seeds, making them useful for supporting the digestion.

If you want more information about dealing with IBS, please contact B/Nutrition to make an appointment and see how we can help you.

Cholesterol is it all bad?

womensfitness.net

What is cholesterol?  Most people think of cholesterol as damaging, something to be avoided. But it is something that is essential for life otherwise the body would not make it.  As normal it’s all about balance, you need cholesterol for: -

• Brain synapses. Synapses, the vital connections between nerve cells in the brain, and elsewhere, are made almost entirely of cholesterol.
• Vitamin D. This is a highly important vitamin, not only needed to create healthy bones, but now also known to be protective against a number of cancers.  Vitamin D is synthesized from cholesterol by the action of sunlight on our skin.
• Cell Membranes. All cells in our body need cholesterol in their cell membranes.  Without it they would disintegrate, as cholesterol provides structural integrity.
• Sex Hormones. Cholesterol is a building block for most sex hormones.
• Bile. Cholesterol is a key component of bile, which is released from the gall bladder to help with food digestion.  Indeed, many gallstones are made entirely from crystallised cholesterol.

Low cholesterol levels are linked to depression.  For years, we have been told to avoid certain foods, especially eggs because they contain cholesterol.  In fact, blood levels of LDL cholesterol, are more affected by eating too much fat and sugar, rather than foods like eggs which contain cholesterol.

Cholesterol is a waxy substance that’s found in the fats (lipids) in your blood.  It is mostly made in the liver but it can also be found in foods. While your body needs cholesterol, having high cholesterol can increase your risk of heart disease.   When you have, a cholesterol check you will see your cholesterol levels termed under different headings like LDL or HDL.  What do these mean? 

There are two main types of cholesterol: -

• Low-density lipoprotein (LDL). LDL, or "bad," cholesterol transports cholesterol particles throughout your body. LDL cholesterol builds up in the walls of your arteries, making them hard and narrow.
• High-density lipoprotein (HDL). HDL, or "good," cholesterol picks up excess cholesterol and takes it back to your liver.

What should your levels be?

 According to the NHS, the following can be used as a guideline.

As a general guide, total cholesterol levels should be:

• 5mmol/L or less for healthy adults
• 4mmol/L or less for those at elevated risk

As a general guide, LDL levels should be:

• 3mmol/L or less for healthy adults
• 2mmol/L or less for those at elevated risk

An ideal level of HDL is above 1mmol/L. A lower level of HDL can increase your risk of heart disease.

Risk factors

Factors that may increase your risk of high cholesterol include:

• Poor diet. Eating saturated fat, found in animal products, and trans fats, found in some commercially baked cookies and crackers, can raise your cholesterol level. Foods that are high in cholesterol, such as red meat and full-fat dairy products, will also increase your total cholesterol.
• Obesity. Having a body mass index (BMI) of 30 or greater puts you at risk of high cholesterol.
• Large waist circumference. Your risk increases if you are a man with a waist circumference of at least 40 inches (102 cm) or a woman with a waist circumference of at least 35 inches (89 cm).
• Lack of exercise. Exercise helps boost your body's HDL, or "good," cholesterol while increasing the size of the particles that make up your LDL, or "bad," cholesterol, which makes it less harmful.
• Smoking. Cigarette smoking damages the walls of your blood vessels, making them likely to accumulate fatty deposits. Smoking may also lower your level of HDL, or "good," cholesterol.
• Genetics. Some families seem genetically predisposed to manufacture more cholesterol, which means they need dietary cholesterol even less.
• Diabetes. High blood sugar contributes to higher LDL cholesterol and lower HDL cholesterol. High blood sugar also damages the lining of your arteries.

What can you do?

For many people with high cholesterol the doctors will prescribe statins, which are a class of medicines that are frequently used to lower blood cholesterol levels. The drugs can block the action of a chemical in the liver that is necessary for making cholesterol.  I am not one to tell you to not to take this medication but be careful as they do have side effects and there is a more natural way to reduce cholesterol. 

Diet and exercise are key to reducing cholesterol to safe levels.  As a nutritionist, I would look at your current diet and implement a personalised nutrition plan that will hopefully reduce your levels naturally which will in turn improve your overall health.  Some simple areas would be to reduce your intake of animal fats and full fat diary, eat more essential fats and increase your fibre intake. There are also certain supplements that can be used alongside the dietary advice.   A few small trials have shown that red yeast rice and simvastatin (statin) produce similar lipid-lowering effects. There are many more studies on red yeast rice and Phytosterols. 

If you are taking statins then it is very important you also take a supplement that contains CoQ10 which is needed to protect against heart disease.  Statins block the enzyme that makes cholesterol but also the same enzyme makes CoQ10.

I have included a nice healthy recipe that contains good foods to help lower cholesterol.

Zingy Salmon and Brown Rice Salad

Ingredients

200g brown basmati rice

200g frozen soya beans, defrosted

2 Salmon fillets (no skin)

1 cucumber, diced

Small bunch spring onions, sliced

Small bunch coriander, roughly chopped

Zest and juice 1 lime

1 red chilli, diced, deseeded

4 tsp light soy sauce

Method

1.    Cook the rice following pack instructions and 3 minutes before it is done, add the soya beans.  Drain and cool under cold running water.

2.    Meanwhile, put the salmon in the oven and cook for about 15 minutes.

3.    Gently fold the cucumber, spring onions, coriander and salmon into the rice and beans.  In a separate bowl, mix the lime zest and juice, chilli and soy, then pour over the rice before serving.

Recipe from https://www.bbcgoodfood.com/recipes/1395639/zingy-salmon-and-brown-rice-salad

For more information about lowering cholesterol and how to book a consultation, please click here or call 07985 388342.

Spring Clean your Cupboards for a Healthy Season

It is that time of year when the flowers are starting to bloom, the hedgerows are turning green and our thoughts turn to the warm summer evenings that lie ahead.  We also think about doing a spring clean in our homes and give it a thoroughly good clean. 

 As well the house we should also think about cleansing ourselves.  According to traditional practices such as Ayurveda and Traditional Chinese Medicine, we evolved in tune with the seasons so it makes perfect sense to cleanse at the start of each season.  A spring cleanse is fantastic for maximising energy.

I have written before about the benefits of a cleanse so today I thought I would write about spring cleaning your food cupboards and some simple food swaps and healthy options to add in.  I am about to start my own spring cleanse with a group of people after Easter and these are some of the items we will be eating a lot of. 

1. Replace simple carbohydrates for complex carbohydrates

Carbohydrates give you energy, the more complex the carbohydrate the longer lasting the energy you get from it.  Complex carbs are foods, which contain vitamins, minerals and antioxidants. Oatmeal, brown rice, quinoa, potatoes, beans, peas and lentils are examples of complex carbs.

Simple carbs are often softer in texture – white bread, white rice and baked goods. Fizzy drinks, sweets and other sweeteners like table sugar and honey are also simple carbs.

So swap your white rice and pasta for brown rice.  Add some beans in your cupboard like lentils, kidney beans etc they are great for making soups or adding to casseroles or even salads as the days are getting warmer.   They also contain more fibre which is good for our bowel health and balancing hormones.

2. Buy organic foods where possible

The reasons are many but organic fruit and vegetables usually contain more nutrients as the soil the food has been grown in is not so depleted.   Try to choose organic dairy products to avoid the effects of antibiotics and chemicals that have been added to the animal food. 

A recent article in Natural Health magazine emphasised the point by highlighting organic strawberries, which are in season soon. It stated that according to an environmental watchdog “around 70% of strawberries tested had traces of pesticides”.  Pesticides have been linked to cancer, obesity, Parkinson’s disease, diabetes and infertility. For more information on fruit and veg and which ones are more toxic that others please visit: -

 https://www.ewg.org/foodnews/dirty_dozen_list.php

 3. Remove temptation

It really is that simple! The best way to avoid unhealthy snacks is to remove them from your cupboards.  You are more likely to make a healthy option if that is all you have available. Therefore, remove all the crisps, sweets and cakes etc and replace them with homemade protein balls, nut cookies, gluten free oat cakes, nut butters and nuts and seeds.  The list of healthy snacks is endless and just as satisfying and filling but without the high sugar and saturated fat content. 

On our 28 day cleanse we encourage our participants to cook and bake lots of healthy snacks so that when they are at home or out and about they will not be searching for that quick sugar fix. 

4. Replace coffee and tea with herbal teas

The market today is full to the brim of amazing herbal teas that are both tasty and nutritious.  If you still need some caffeine in your life try green tea, it is loaded with antioxidants and nutrients that have powerful effects on the body.  This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits.

Too much caffeine can cause fluctuations in your blood sugar levels which effect your mood, sleep, hormones and energy levels.

5. Bisphenol A (BPA) free packaging

BPA is a chemical component present in polycarbonate plastic used in the manufacture of certain beverage containers and most food can liners. There is evidence that BPA is an oestrogen like-compound and it is considered a potent reproductive toxin.

To reduce your risk of exposure, check your packaging.  According to the National Institute of Environmental Studies you should do the following: -

• Plastic containers have recycled codes on the bottom. Some, but not all, plastics that are marked with recycle codes 3 or 7 may be made with BPA.
• Reduce your use of canned foods.
• When possible, opt for glass, porcelain or stainless steel containers, particularly for hot food or liquids.

As it is the season for a spring cleanse I have found a great detox/cleanse broth recipe from a fabulous book I recently bought called ‘Superfood Soups’ by Julie Morris.  Enjoy x

Detox Broth

Makes about 8 cups / 6 servings

Ingredients

·         2 leeks

·         3 stalks fresh lemongrass

·         4 stalks celery, coarsely chopped

·         2 carrots, coarsely chopped

·         2 gloves of garlic, peeled and smashed

·         2 inches fresh ginger root, sliced thin

·         1 cup of mushrooms, halved

·         2 tsp kelp powder

·         2 bags cleansing tea i.e. nettle, dandelion

·         ½ bunch parsley

·         1 handful fresh mint

·         12 cups water

·         2 tbsp yellow miso paste

·         2 tsp coconut oil

Method

·Trim the roots and any compromised tips from the leeks and discard.  Slice the leeks to separate the white bulbs from the greens.

·Slice both sides of the leek in half and wash them thoroughly.

·Cut and discard the tough tops and root ends of the lemon grass and then remove the coarse outer layers. Crush the inner part of the lemongrass with the flat side of a large knife.

·In a big stockpot, add all the ingredients except the miso paste and coconut oil. Bring the mixture to a boil over a high heat, and then reduce the heat to medium-low and simmer for 40-50 minutes.

·Strain the broth into a bowl or pitcher, discarding the solids.  Stir in the miso paste and coconut oil. 

·Working in batches, transfer the mixture to a blender and blend to emulsify. 

·Enjoy is as a warm sipping broth.

·Can be kept in a fridge for up to 1 week and reheated as needed.

For more formation on living a healthy life or to help with a current condition, please click here to send us an email or you can call us on 07985 388342.  

Skin Superfoods

Skin Superfoods - Top Tips for beautiful skin

Spring is just around the corner! The sun is getting warmer, the flowers are starting to bloom and our skin can rejuvenate after the harsh winter frost.  Cold weather can make our skin dry and itchy but we can protect our skin and feed it from within. 

What you eat really can make a difference to how your skin looks and help reduce the signs of ageing.

As well as wholesome food, it is important to make sure you stay hydrated. The fact is that skin is an organ, and just like any other part of the body your skin is made up of cells. And skin cells, are made up of water.  If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky.  Dry skin has less resilience and is more prone to wrinkling.

According, to the British Nutrition Foundation it is recommended to drink 8 200ml glasses a day. This may seem a lot but your body is two thirds water so you can see how important it is to stay hydrated and healthy.  Otherwise, you can start to feel tired, get headaches and it may affect your wellbeing. 

Here are some foods that are great for skin health: -

Apricots – Contain Vitamin C, E, Zinc and copper which is good for maintaining healthy skin.

Peaches and Nectarines – Both are good sources of vitamin C, an essential component in the body’s production of collagen.  They are also a good source of the antioxidant lutein, which helps fight free-radical damage and supports healthy skin.

Kiwi fruit – Vitamin C contributes to the formation of collagen and hastening the repair from sun and wind damage.

Blackberries – they are a great source of the antioxidant ellagic acid, which can help reduce damage done to the skin from over-exposure to sun.  Ellagic acid also prevents the breakdown of collagen, the “scaffolding” that supports firm skin and prevents inflammation.

Broccoli – Contains abundant pantothenic acid, beta-carotene, and sulphur compounds, all of which encourage great skin.  It is also rich in vitamin C, which aids the formation of collagen and helps to repair damaged tissue.

Cabbage – Contains vitamins C and K, and antioxidants that protect the skin from free-radical damage.  Its sulphur content may be useful in healing acne and eczema.

Watercress – Rich in sulphur, which aids protein absorption, blood purification, and cell building, and promotes healthy skin and hair.

Carrots – In addition to beta-carotine, lutein, and lycopene, carrots contain silicon, which promotes healthy skin.

 Extra Boost

For an extra boost Wild Nutrition has a great supplement called Hyaluronic acid. It is clinically proven to reach the skin surface. Found naturally in skin and connective tissue, it is used to retain water within the second layer of the skin. Hyaluronic acid when present in the body supports skin looking soft and supple. For more information on this product visit http://www.wildnutrition.com/hyaluronic-acid

If you would like to book a consultation to discuss any skin conditions like acne, eczema, rosacea and psoriasis then please contact us by clicking here and sending us your details or you can call us on 07985 388342.

The Health Benefits of Beetroot

Beetroots

After seeing a fabulous recipe in Olive Magazine for Tofu Steak with Beetroot Noodles and Dukkah, I wanted to find out more about this purple root vegetable. Apart from making your cooking utensils and fingers go a beautiful shade of purple,  Beets are highly nutritious and “cardiovascular health” friendly. Certain unique pigment antioxidants in the root as well as in its top-greens have been found to offer protection against coronary artery disease and stroke, lower cholesterol levels within the body, and have anti-aging effects.

Health Benefits

• Beetroot is very low in calories (provide only 45 kcal/100 g), and contain zero cholesterol and a small amount of fat.
• They have long been used for medicinal purposes, primarily for disorders of the liver, given their stimulating effects on the liver's detoxification processes.
• The root is a rich source of phytochemical compound, glycine betaine. Betaine has the property of lowering homocysteine levels within the blood. High levels of homocysteine in the blood result in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.
• They are an excellent source of folates. However, extensive cooking may significantly deplete its level in food so eating it raw will provide the maximum quantity of this nutrient.  Folates are necessary for DNA synthesis within the cells.
• The greens are excellent sources of vitamin C. Vitamin C is one of the most powerful natural antioxidants, which helps the human body scavenge free radicals one of the reasons for cancer development.
• The pigment that gives them their rich, purple-crimson colour, betacyanin, is a powerful cancer-fighting agent.
• Its top greens are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A. Vitamin A is required maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
• The root is also rich source of B-complex vitamins, especially B6 and minerals such as iron, magnesium and phosphorus.

Beetroot is currently in season,  so make the most of this wonderful colourful vegetable and it's valuable nutrients.

Recipe - Tofu Steak with Beetroot Noodles and Dukkah

Ingredients

Firm tofu – 150g piece

Beetroot – 1 large or 2 small peeled

Olive oil

Flat-leaf parsley, chives and mint finely chopped to make 1 tbsp each

Clementine – 1, zested and juiced

Green Salad to serve

DUKKAH

Blanched hazelnuts chopped to make 1 tbsp

Coriander seeds 1 tsp

Cumin seeds 1 tsp

Black peppercorns ½ tsp

Fennel seeds ¼ tsp

Dried mint ¼ tsp

Instructions

1.    Season the tofu with salt, press between pieces of kitchen paper, and put a heavy chopping board on top to draw some of the water out. To make the dukkah, toast the nuts and spices (except the mint) in a dry frying pan for a few minutes until fragrant.  Roughly blitz until coarsely ground in a spice grinder or with a pestle and mortar.  Mix in the dried mint and a pinch of sea salt.

2.    Spiralise the beetroot or use a julienne peeler to make ‘noodles’.  Heat the grill to high.  Brush 1 tsp oil over the tofu and grill for a few minutes on both sides, until it has a golden crust.  Scatter over 2 tsp of the dukkah and grill again for a few minutes.

3.    Mix the herbs, clementine zest and juice, a pinch more dukkah and toss with the beetroot noodles.  Serve with a tiny drizzle of olive oil, and top with the tofu steak.

(Recipe and Picture: Olive Magazine, December 2016)

Weight Loss the Healthy Way

Christmas is over and I don’t know about you but I certainly enjoyed the culinary delights that the festivities had to offer and now it is time to reclaim my health and start getting back into shape for the new year.

I have lost count on the number of adverts going around social media about the different diets to help you lose weight, feel more energised etc.  So, I thought my first blog of 2017 should be about how to lose weight the healthy way and more importantly sustainable weight loss.  I found this quote earlier today “I’ve been on a diet for two weeks and all I’ve lost is two weeks” – Totie Fields.  It did make me chuckle as I have heard this so many times from clients who have tried various diets.  I am not saying that all these diets do not work but some are just not sustainable and you may lose weight quickly but as soon as you stop the diet the weight starts creeping back on again. 

Generally, weight loss is best done slowly and for the long haul if you want to improve not just your weight, but your health too.  As mentioned by leading nutritionist Marilyn Glenville “One of the main causes of weight gain is actually dieting.  Dieting makes you fat, as you reduce your food intake to lose weight, your body put’s itself on ‘famine alert’.  It gets the impression that food is scarce and therefore it slows down your metabolism to get the best use of the small amount of food it is receiving”.

Foods to Avoid

1. Cut down on the refined carbohydrates, white bread and rice, croissants, Danish pastries, meat pies, desserts etc.  Have them as a treat but the more you cut these items out of your diet the more weight you will lose.  These foods are also detrimental to your health causing blood sugar imbalances and fatigue.
2. Reduce foods high in sugar – sugar converts to fat inside the body if it is not used up during exercise.
3. Cut down on fried, fast foods and high-fat take-aways and processed foods.
4. Reduce alcohol intake – these are wasted calories and affect the functioning of the liver.  One 175ml glass of red wine is around 120 calories, coming from both the sugar in the wine and the alcohol

Friendly Foods

1. Eat low glycemic foods – help balance blood sugars
2. Instead of white-flour based foods, use wholemeal bread and try various pastas and meals made from quinoa, buckwheat and millet.
3. Eat plenty of fresh fruits and vegetables – the more fibre the better.
4. Onions, ginger, spring greens, spinach, pak choy, celery, pineapple and apples are all great foods for assisting weight loss. Radicchio, chicory, fennel, celeriac and bitter foods help to cleanse the liver, which aids weight loss.
5. Eat 1 portion of quality protein with each meal as it balances blood sugar for a longer period.
6. Drink at least 6-8 glasses of water a day.  Water suppresses appetite and helps prevent fat depositing in the body, it reduces water retention and encourages toxins to be flushed through the body.

Helpful Tips

1. Always eat a healthy breakfast, this helps balance your blood sugar levels and prevents the cravings for unhealthy snacks.  A good breakfast for example would be a bowl of porridge or a poached egg served with avocado and spinach.
2. Chew well and take your time when eating.  It takes your brain 20 minutes to register that you are full, so if you eat more slowly, you will actually want to eat less.
3. Some people find it easier to lose weight by “grazing” all day on healthy snacks, to balance their blood sugar.  Others say eating 3 meals a day help’s them lose weight, you need to find a plan that work’s best for you.  Listen to your body.
4. Regular exercise increases your metabolic rate, decreases fat deposits, reduces food cravings and suppresses appetite.
5. Write a food/mood journal and make a note of either your weight loss journey or how your clothes are feeling.  This is a great incentive when you have a bad day and feel like you are not getting anywhere. When you look back through your journal you will discover that you have lost more than you think and gained other benefits like an increase in your energy levels.

For a personalised weight loss plan, contact us to book a consultation and we will help you achieve your goal in an achievable way.

Cocktails with Benefits - The Morning Special

There was an article in the December's edition of Women's Health about the festive season and  cocktails with benefits.  So for those of  you getting ready for the Christmas party season, shopping for dresses, looking for that party shirt orthat Christmas jumper I thought I would give you a small shopping list for some healthy ingredients to support your liver the morning after .  There are five recipes in the magazine, for this blog I have selected The Morning Special which is good for your liver.

Ingredients: 16 spinach leaves, 1/2 beetroot, 1/2 lemon, 2 apples, 100ml date nectar.  Blitz all the ingredients together, then serve over ice.

Beetroot - This beetroot-based beauty is your liver's new best friend thanks to the antioxidant betalain, which will protect it after it's taken a beating.  The betalain can help soothe your liver after a night of debauchery, but Polish researchers say it can repair previous damage too.

Spinach - This can pep you up after a heavy night and keep you feeling alert and the Vitamin K improves cognitive function and memory. Just in case you happened to forget what happened at the office party!

Date Nectar - These are rich in selenium, which supports the immune system, plus the natural sweeteners contain fluoride to ward off tooth decay.

I am not endorsing drinking lots of alcohol but I am aware that this does occur at this time of year so instead of being a party pooper I am offering some good healthy tips instead and will be blogging about detoxing in the new year.  Here are some more helpful hints:-

1. Eat plenty of fresh fruits and vegetables especially broccoli, artichokes, cauliflower, beetroot, celeriac, celery and fennel to help to detoxify the liver.

2. Drink at least 8 glasses of water daily.

3. The herb milk thistle has been proved to help detoxify and regenerate the liver.

4. Take a good quality multi-vitamin and mineral.

5. Dandelion root tea tastes bitter, but is excellent for cleansing the liver.

6. If you eat a meal and have water while you're throwing back those cocktails, your hangover may not be as bad. "Having food in your stomach while drinking reduces how high your peak blood-alcohol concentration gets by about a third," (WebMD).

In past blogs I have written about my current cleanse of which I am on day 23 out of 28.  This really helps the liver detoxify any toxins and allows the liver to continue it's central role in the production of hormones, immune modulators, nutrients, the removal of unhealthy cholesterol, allergens and use hormones.  If this finely tuned detoxification system is compromised ill health can develop (Wild Nutrition).  Therefore, doing this cleanse in January would really help this system get back into balance after the festive season.  Click here for more information on our cleanse programme.

Enjoy the parties and keep healthy.

What is the difference between a Detox and a Cleanse

With December and the season of goodwill fast approaching, people are getting ready for that time of year which generally seems to involve lots of drinking and eating and enjoying the festivities.  This then seems to be followed by the January detox / cleanse, of which there are hundreds if not thousands of variations.  There are also many celebrities doing some sort of cleanse or detox including Gwyneth Paltrow who does a one week cleanse a few times a year eliminating dairy, caffeine and processed food and eating fruit and vegetable juices and soups and Megan Fox who cleanses her body with apple cider vinegar and water (Detox for the Rest of Us).    But are they the same or different?  As I am currently doing a cleanse I wanted to find out more.

While it may seem that detoxes and cleanses are the same, they’re actually work on different areas.

What is a detox?

Detox refers to the liver and kidneys, and their primary function to remove harmful toxins and chemicals from the body.  The goal of a detox is to enhance the body's own detoxification pathways, while eliminating any negative effects on the body from pesticides and additives in our food.  The liver is the body's main detoxification organ.

What is a cleanse?

The main purpose of a cleanse is to clean out the digestive tract, including the colon, from undigested food particles, toxins and parasites.  A cleanse is often a gentler way of releasing toxins, often by adopting a simpler diet for a period of time. This means you have to avoid sugar in all its forms, confectionery and chocolate, high amounts of fructose in fruit juices and smoothies, Avoid white flour products, alcohol, gluten, diaryand caffeine. 

A detox and a cleanse both eliminate toxins from the body which is so important, especially after the festive season.  Signs of toxicity include:

·         Fatigue

·         Headaches

·         Joint Pain

·         Food Sensitivities /or allergies

·         Mood Swings

·         Anxiety and Depression

·         High Blood Pressure

·         Constipation

·         Bloating

It is important to get some professional advice to make sure the programme you choose is right for you especially if you are on any medications or have a medical condition.

My Journey – Day 10

I chose the programme by Wild Nutrition which is a 28 day cleanse and today I am on day 10.  I feel like I have so much more energy and my head is much clearer, whereas before I had a bit of brain fog which has lifted.  My lower back pain caused by my osteoporosis has reduced significantly and has allowed me to be a lot more active and not having to worry about the ache at the end of the day. 

I did not go on this cleanse to lose weight but you naturally do shed a few pounds as you are not eating sugar, processed foods or drinking alcohol.  A small glass of wine for example has around 85 calories.  

I am really enjoying trying out new recipes for me and my family. Last week I made a beautiful beetroot and ginger soup and today I am going to try my hand at making a spinach and watercress soup served with a boiled egg, courtesy of a recipe by Wild Nutrition.

As I have already mentioned, we will be running this programme in January, if you are interested please click here to send me your details.