 Polycystic ovary syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age. It is characterised by a combination of symptoms including irregular
menstrual cycles, weight gain, acne, and excessive hair growth. While the exact cause of PCOS remains unclear, it is often associated with hormonal imbalances, particularly involving testosterone, oestrogen, and progesterone as well as the role of adrenal function and blood sugar regulation. It is important to understand these hormonal interactions, along with the influence of lifestyle and dietary factors, which are crucial for effectively managing PCOS. In women with PCOS, there is often an excess of androgens, including testosterone and dihydrotestosterone (DHT), which is a potent form of testosterone. Elevated testosterone levels can lead to symptoms such as irregular periods, ovulatory dysfunction, and the development of male-pattern hair loss or hirsutism (excess hair growth). High DHT levels can exacerbate these common PCOS symptoms such as hirsutism, acne, and hair thinning. DHT is known to affect hair follicles and skin, leading to increased hair growth in unwanted areas and a reduction in scalp hair. We also know that this higher level of testosterone levels may also contribute to insulin resistance, a common issue in PCOS, which can exacerbate weight gain and metabolic issues. Oestrogen is crucial for regulating the menstrual cycle and reproductive health. In PCOS, the balance between oestrogen and testosterone may be disrupted, leading to irregular ovulation and menstrual cycles. Individuals with PCOS may experience higher levels of oestrogen due to factors such as obesity, which can further complicate hormonal balance and increase the risk of endometrial hyperplasia. Progesterone plays a vital role in preparing the body for pregnancy and regulating the menstrual cycle. In PCOS, the lack of regular ovulation often leads to lower progesterone levels, causing oestrogen dominance which can contribute to irregular menstrual cycles and other symptoms. Maintaining a healthy balance of progesterone is essential for reproductive health and overall hormonal balance. Insulin resistance plays a significant role in polycystic ovary syndrome (PCOS), contributing to various symptoms and complications associated with the condition. Insulin resistance can lead to elevated insulin levels in the bloodstream (hyperinsulinemia), which may increase the production of androgens, including testosterone. This hormonal imbalance is a hallmark of PCOS and can result in symptoms such as irregular menstrual cycles, acne, and excessive hair growth. These elevated insulin levels can disrupt the normal functioning of the ovaries, leading to irregular or absent ovulation (anovulation). This can cause irregular menstrual cycles and difficulty in conceiving. Insulin resistance is often associated with weight gain and obesity, which can further exacerbate insulin resistance in a vicious cycle. Women with PCOS and insulin resistance are at a higher risk of developing metabolic issues such as type 2 diabetes, hypertension, and dyslipidemia (abnormal lipid levels), therefore managing insulin resistance is crucial for reducing these risks. Addressing insulin resistance through dietary changes can be effective. A diet rich in whole foods, high in fibre, low in refined carbohydrates and sugars, and balanced in healthy fats and proteins can help stabilise blood sugar levels and improve insulin sensitivity. Regular physical activity is essential for improving insulin sensitivity. Both aerobic and resistance training exercises can help lower insulin levels, aid weight management, and improve overall metabolic health. The adrenal glands also play a significant role in polycystic ovary syndrome (PCOS), primarily through their production of hormones, particularly androgens, which can impact the condition in several ways: The adrenal glands produce androgens, such as dehydroepiandrosterone sulfate (DHEAS) and testosterone. In many individuals with PCOS, there is an overproduction of these hormones, which can contribute to symptoms such as hirsutism (excess hair growth), acne, and irregular menstrual cycles. The adrenal glands are responsible for managing the body’s response to stress by producing cortisol. Chronic stress can lead to elevated cortisol levels, which may further stimulate the adrenal glands to produce more androgens, exacerbating PCOS symptoms. These elevated cortisol levels can contribute to insulin resistance, which is commonly seen in PCOS. Insulin resistance can lead to increased insulin levels, which may further stimulate the ovaries and adrenal glands to produce more androgens, creating a vicious cycle that worsens PCOS symptoms. The hormonal imbalances caused by excessive androgen production from the adrenal glands can disrupt the normal menstrual cycle, leading to irregular or absent periods. And increased cortisol production can also impact progesterone levels by lowering them and causing more oestrogen dominance symptoms. The adrenal glands and ovaries are interconnected in hormone regulation. The overproduction of androgens from the adrenals can affect ovarian function and contribute to anovulation (failure to ovulate), a common issue in PCOS. We do know that some individuals may have a form of PCOS primarily driven by adrenal hormone excess rather than ovarian dysfunction. This variant is sometimes referred to as 'adrenal PCOS' and may require different management strategies. There is a notable link between polycystic ovary syndrome (PCOS) and thyroid issues, particularly hypothyroidism and autoimmune thyroid diseases like Hashimoto's thyroiditis. Both PCOS and thyroid disorders involve hormonal imbalances. In PCOS, elevated levels of androgens and insulin resistance are common, while hypothyroidism is characterised by insufficient levels of thyroid hormones, which can disrupt metabolic processes. These imbalances may exacerbate each other, leading to more pronounced symptoms. Women with both PCOS and thyroid dysfunction often experience menstrual irregularities. Hypothyroidism can cause irregular or heavy menstrual bleeding, while PCOS can also cause irregular cycles and anovulation. This overlap can complicate diagnosis and management. Both conditions can contribute to weight gain and difficulty losing weight. Insulin resistance in PCOS and the metabolic slowdown associated with hypothyroidism can make weight management challenging, leading to a cycle of worsening symptoms. There is a higher prevalence of autoimmune thyroid conditions in individuals with PCOS. The presence of one autoimmune condition may increase the risk of developing another, suggesting a potential underlying immune dysfunction associated with PCOS. We do know that symptoms of thyroid dysfunction, such as fatigue, hair loss, and changes in skin texture, can overlap with those of PCOS. This can make it difficult to distinguish between the two conditions without proper testing. Given the potential link between PCOS and thyroid issues, it's essential for individuals with PCOS to be screened for thyroid dysfunction. Proper diagnosis and management of thyroid conditions can significantly improve overall health and may alleviate some symptoms associated with PCOS. We also offer a DUTCH test. The DUTCH test (Dried Urine Test for Comprehensive Hormones) is a specialised hormone test that measures various hormone metabolites in urine. It is particularly useful for diagnosing conditions like Polycystic Ovary Syndrome (PCOS) and assessing women's hormonal health. It helps to identify hormonal imbalances that could be contributing to PCOS symptoms such as irregular cycles, weight gain, and acne. It also assesses adrenal function and stress hormone levels, which can affect overall hormonal balance and exacerbate PCOS symptoms. We also offer a comprehensive thyroid screen including antibodies which is essential to understanding the autoimmune component. In addition elevated antibodies can be present while other thyroid numbers are in normal range so we need to fully understand the big picture to support women optimally. If you are dealing with any of these issues, or would like to delve deeper into your hormonal health, please do get in touch or book a discovery call to find out how we can help support you.
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 Constipation is a common issue among children that can significantly impact their overall
well-being. Characterised by infrequent bowel movements, difficulty passing stools, or hard and painful stools, constipation can lead to discomfort and even behavioural changes. There are many drivers of constipation, and the role of gut health is at the forefront of effects and causation as well as dietary factors can all play a role in the development of constipation. There are several factors that can contribute to constipation in children. A diet low in fibre can hinder regular bowel movements. Many children consume diets high in processed foods and low in fruits, vegetables, and whole grains, leading to inadequate fibre intake. This goes hand in hand with insufficient fluid intake which can result in hard, dry stools that are difficult to pass. Children may forget to drink water, especially when engaged in play or school activities. A lack of physical activity can slow down digestion and contribute to constipation. Regular movement is essential for stimulating the digestive system. Some children may avoid using the bathroom due to fear of pain from previous experiences, embarrassment, or distractions. This avoidance can lead to a cycle of constipation, as well as life changes, such as starting school, traveling, or changes in diet, can disrupt a child's regular bowel habits and lead to constipation. Gut health plays a crucial role in preventing and managing constipation. The gut microbiome, made up of trillions of bacteria, influences digestion, nutrient absorption, and immune function. A healthy and diverse microbiome can promote regular bowel movements and overall digestive health. When constipation occurs, it may disrupt the balance of beneficial gut bacteria, leading to further digestive issues and impaired gut function. A healthy gut microbiome contains a diverse array of bacteria that can effectively ferment dietary fibres. When the microbiome is imbalanced, there may be a decrease in beneficial bacteria that break down fibre, leading to inadequate production of short-chain fatty acids (SCFAs). SCFAs help maintain gut motility and promote regular bowel movements. Dysbiosis can affect the neural signalling pathways that regulate gut motility. An imbalance in gut bacteria may disrupt normal peristalsis (the wave-like muscle contractions that move food through the digestive tract), leading to slower transit times and increased stool hardness. This imbalance can contribute to increased intestinal inflammation. This inflammation can affect gut function, impairing the gut lining and leading to issues such as increased permeability (often referred to as 'leaky gut'), which can further exacerbate constipation and can lead to an overgrowth of pathogenic bacteria that produce toxins and metabolites, which may disrupt normal digestive processes and contribute to constipation. This can also lead to food sensitivities which further drive the condition. The gut microbiome communicates with the central nervous system through the gut-brain axis. Dysbiosis can affect mood and stress levels, which can in turn influence gastrointestinal function and potentially lead to constipation. The consequences of constipation in children can extend beyond discomfort and can have several negative impacts on the body: Chronic constipation can lead to abdominal pain, bloating, and discomfort, making it difficult for children to engage in daily activities. Persistent constipation can lead to a disrupted gut microbiome, increased risk of gastrointestinal disorders, and even conditions like faecal impaction and faecal leakage. The discomfort and pain associated with constipation can lead to irritability, anxiety, and mood swings. Children may become less engaged in activities they typically enjoy and this discomfort may interfere with sleep quality and duration which can lead to fatigue and difficulty concentrating during the day. Prolonged constipation can result in poor absorption of nutrients. When the digestive system is not functioning optimally, children may miss out on essential vitamins and minerals needed for growth and development. This can lead to nutrient deficiencies seen on blood testing which can become chronic if the problem isn't dealt with and themselves lead on to further symptoms. Common examples of this can be iron or B12 which both influence energy and mood among other benefits. Children may begin to avoid social situations or outings due to fear of bowel discomfort or embarrassment about their condition, impacting their overall quality of life. There are many ways we can support you and your child to help alleviate the symptoms of constipation by getting to the route cause and supporting regular bowel movements with natural and effective solutions. We also offer functional testing such as stool testing to assess the microbiome, inflammation and digestion which can give us a good insight into strategies to support your child's gut microbiome. To learn more and to book a free discovery call with one of our clinical team, click here  Chronic fatigue syndrome (CFS) is a complex condition characterised by extreme fatigue that lasts for at least six months and is not improved by rest. Individuals with CFS often experience a range of symptoms, including cognitive difficulties, sleep disturbances, and muscle pain. Mainstream medicine may struggle to provide effective solutions for CFS, which is where functional medicine comes into play as it can lift the lid on what exactly is going on under the bonnet for each individual.
Interestingly, Beverley's own journey into functional medicine followed her then teenage daughter's experience with CFS, fibromyalgia and severe migraine which followed an episode of glandular fever. With no relevant answers in mainstream the race was on to find out what could be going on and the answers were found in exploring nutrition, gut health and multiple nutrient deficiencies. This led to recovery for her daughter and a new career for Beverley! So what causes chronic fatigue? Like many conditions this can be multifactorial. We know that various factors can contribute to chronic fatigue, such as gut health, mould exposure, viral infections, thyroid function, adrenal function, multiple nutrient deficiencies and even small intestinal bacterial overgrowth (SIBO) have implications in the progression of chronic fatigue. But the key is to find out your ‘why?’ So how does the gut play a role? The gut microbiome plays a crucial role in overall health, influencing everything from digestion to immune function. Imbalances in the gut microbiome can lead to dysbiosis, which has been linked to chronic fatigue. We know that a healthy gut is essential for a well-functioning immune system. But when imbalances occur, it has the ability to trigger inflammation and immune responses that can then contribute to fatigue. The gut is also responsible for absorbing nutrients from the foods we eat which are necessary for energy production, but if gut health is compromised, nutrient deficiencies can arise, which again can lead to fatigue. Did you know that the gut communicates with the brain through connection called the gut-brain axis? When the gut microbiome is imbalanced it can affect and alter mood and cognitive function, contributing to feelings of fatigue and brain fog. Looking at comprehensive stool analysis can give us a clearer picture of imbalances within the gut, from low levels of beneficial bacteria to bacterial overgrowth of pathogenic organisms as well as looking at digestive function and inflammatory markers that may indicate leaky gut. SIBO Small intestinal bacterial overgrowth (SIBO) occurs when there is an abnormal increase in the number of bacteria in the small intestine. This condition can be a significant contributor to chronic fatigue. SIBO has the ability to interfere with nutrient absorption, leading to deficiencies that contribute to fatigue. The overgrowth of bacteria can lead to inflammation and an immune response, further exacerbating fatigue and similar to other gut-related issues, SIBO can affect the gut-brain connection, potentially leading to mood disturbances and cognitive issues. Fibromyalgia Chronic fatigue and fibromyalgia are two complex conditions that often overlap, leading to confusion and frustration for those affected. While they are distinct diagnoses, they share many symptoms and can significantly impact quality of life. It's important to understand the connections between these conditions. We know that Chronic fatigue syndrome (CFS) is characterised by persistent fatigue that doesn't improve with rest and is often exacerbated by physical or mental activity. Fibromyalgia, on the other hand, is a disorder marked by widespread musculoskeletal pain, fatigue, sleep disturbances, and heightened sensitivity to pain. It is thought to be related to how the brain processes pain signals, leading to an increased perception of pain in response to stimuli that typically wouldn’t provoke discomfort. One of the most striking features of both chronic fatigue and fibromyalgia is their symptom overlap. Many individuals with fibromyalgia report fatigue as a prominent symptom, often describing it as overwhelming and debilitating. Similarly, those with CFS may experience widespread pain, particularly in muscles and joints. The shared symptoms can make it challenging to differentiate between the two conditions, and it’s not uncommon for individuals to receive diagnoses for both. Emerging research suggests that inflammation may play a role in both chronic fatigue and fibromyalgia. Chronic low-grade inflammation can lead to symptoms characteristic of both conditions, such as fatigue, pain, and cognitive difficulties. Certain dietary patterns that promote inflammation—such as those high in processed foods, sugars, and unhealthy fats—may exacerbate these symptoms. Conversely, adopting an anti-inflammatory diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats can help mitigate inflammation and improve overall well-being. Gut health is another critical factor that links chronic fatigue and fibromyalgia. Research indicates that individuals with fibromyalgia often experience gastrointestinal issues, such as irritable bowel syndrome (IBS), which can further contribute to fatigue and discomfort. An imbalance in gut bacteria can influence inflammation, immune function, and even mood, all of which can exacerbate symptoms of both conditions. Stress Among the various factors that contribute to CFS, the adrenal glands and their production of cortisol play a significant role. The adrenal glands are small, triangular-shaped glands located on top of each kidney. They are responsible for producing a variety of hormones that regulate numerous bodily functions, including: During times of stress—whether physical, emotional, or environmental—the hypothalamus in the brain signals the adrenal glands to release cortisol. This process is part of the hypothalamic-pituitary-adrenal (HPA) axis, which plays a vital role in the body’s stress response. Cortisol prepares the body to respond to stress by: - Increasing blood sugar levels for quick energy. - Suppressing non-essential functions (like digestion and immune responses) to prioritise energy for immediate survival. - Regulating sleep-wake cycles and other bodily functions. While "adrenal fatigue" is not a formally recognised medical diagnosis, it is a term often used to describe a collection of symptoms that arise when the adrenal glands become overworked, typically due to chronic stress. Signs of potential adrenal fatigue may include: - Persistent fatigue and low energy. - Difficulty concentrating or brain fog. - Sleep disturbances. - Cravings for salty or sweet foods. - Mood swings and irritability. In the context of chronic fatigue, dysregulation of the HPA axis can lead to imbalances in cortisol levels. This can manifest in two ways: Chronic stress can lead to consistently high levels of cortisol, which may eventually contribute to fatigue, anxiety, and insomnia. Over time, high cortisol can lead to inflammation and other health issues, further exacerbating feelings of fatigue. Prolonged stress may eventually deplete cortisol production, leading to insufficient energy levels, low blood pressure, and symptoms associated with fatigue. This condition is often referred to as "adrenal insufficiency" and can severely impact daily functioning. Cortisol has anti-inflammatory properties, and chronic stress can lead to an imbalance in immune function. Inflammation is often associated with fatigue, and chronic inflammation can contribute to a cycle of worsening symptoms. Thyroid Did you know that the thyroid can potentially be a driver for chronic fatigue symptoms? The thyroid plays a critical role in regulating metabolism and energy levels. Conditions such as hypothyroidism and Hashimoto’s are common conditions that can lead to fatigue. With Hypothyroidism, the thyroid gland does not produce enough hormones, this can slow down metabolism, leading to decreased energy production and increased fatigue. Conditions like Hashimoto’s thyroiditis, which is an autoimmune disorder, can cause chronic fatigue due to the body’s immune system attacking the thyroid. We always recommend comprehensive thyroid testing that goes beyond standard NHS measurements, which looks at various thyroid hormones and antibodies to get a full picture of thyroid health. In clinical practice we see that many people believe themselves to have CFS but there is an underlying thyroid problem which has not been identified. Other common symptoms of hypothyroidism can be hair loss, dry skin, constipation, bloating, inability to lose weight, feeling cold, depression and anxiety. Mould Mould exposure is another factor that can significantly impact health and contribute to chronic fatigue symptoms, particularly for those with sensitivities or allergies. Mould can produce mycotoxins, which are harmful substances that can enter the bloodstream and affect various bodily systems. Mycotoxins can lead to systemic toxicity, causing fatigue, cognitive impairment, and various other symptoms due to their ability to target organs such as the brain and even cause toxicity within cells Chronic exposure to mould can provoke an ongoing immune response, leading to inflammation and fatigue. Homes or workplaces with water damage or poor ventilation can harbor mould, making it essential to assess and remediate any mould issues in the environment. LONG COVID Long COVID, also known as post-acute sequelae of SARS-CoV-2 infection (PASC), refers to a range of symptoms that persist for weeks or months following the initial COVID-19 infection. While the acute phase of COVID-19 is often characterized by respiratory symptoms, fever, and body aches, long COVID can manifest in various ways, including fatigue, cognitive difficulties (often referred to as "brain fog"), muscle and joint pain, sleep disturbances, and gastrointestinal issues. Chronic fatigue is one of the most reported symptoms of long COVID and can severely impact daily functioning and quality of life. This fatigue is not merely tiredness; it is often described as an overwhelming sense of exhaustion that is not relieved by rest. It can result from several factors, including inflammation, immune dysregulation, hormonal imbalances, and disruptions in sleep patterns—all of which may be exacerbated by the effects of the virus on the body. One of the key mechanisms behind long COVID and chronic fatigue is the body's inflammatory response to the virus. COVID-19 can trigger a heightened immune response, leading to chronic inflammation that can persist long after the infection has resolved. This ongoing inflammation can contribute to feelings of fatigue and malaise. Emerging research has highlighted the connection between gut health and overall well-being, including fatigue levels. The gut microbiome plays a crucial role in immune function, inflammation regulation, and nutrient absorption. Disruptions to gut health during COVID-19, such as changes in gut bacteria or gastrointestinal symptoms, can further contribute to fatigue. Nutrition and CFS Although an exact cause can be challenging to uncover, we know that nutrition plays a crucial role in influencing energy levels and overall health in respect to chronic fatigue.. One of the most common nutritional causes of chronic fatigue is the presence of nutrient deficiencies. Essential vitamins and minerals are vital for energy production and overall bodily functions. Vitamin B12 is crucial for red blood cell formation and energy metabolism. A deficiency can lead to anemia, fatigue, and neurological issues. Vegetarians and vegans are particularly at risk due to limited dietary sources. Iron deficiency can result in anemia, leading to reduced oxygen transport in the body and increased fatigue. Individuals with low iron levels may feel weak and lethargic. Low vitamin D levels have been linked to fatigue and mood disorders. This vitamin is essential for immune function and overall health, and deficiencies can occur, especially in individuals with limited sun exposure. Magnesium is a mineral involved in over 300 biochemical reactions in the body, including energy production. Low magnesium levels can lead to fatigue, muscle weakness, and irritability. The quality of the diet significantly impacts energy levels. Diets high in processed foods, refined sugars, and unhealthy fats can lead to energy crashes and increased fatigue. Consuming excessive amounts of sugary foods can lead to rapid spikes in blood sugar followed by crashes, resulting in feelings of fatigue and lethargy. Inadequate calorie intake can deprive the body of the energy it needs to function optimally. Restrictive diets may not provide enough macro and micronutrients, leading to fatigue. Protein is essential for muscle repair and overall health. A diet lacking sufficient protein can lead to weakness and fatigue. Chronic inflammation can drain energy levels and contribute to fatigue. Certain foods can promote inflammation in the body, impacting overall health. Some individuals may experience fatigue due to food sensitivities or allergies. Common culprits include gluten, dairy, and certain additives. Identifying and eliminating trigger foods can lead to improved energy levels. Even dehydration can significantly impact energy levels and lead to fatigue. Water is essential for various bodily functions, including nutrient transport, digestion, and temperature regulation, but aside from water, our bodies need electrolytes which are regulated by the adrenals, these include potassium, sodium, magnesium and calcium. Not drinking enough water or getting sufficient electrolytes in the diet can lead to dehydration, causing fatigue, headaches, and decreased cognitive function. Ensuring adequate hydration throughout the day is vital for maintaining energy levels. Chronic fatigue can be influenced by various nutritional factors, including nutrient deficiencies, poor dietary choices, gut health, inflammation, and hydration. Identifying and addressing these nutritional causes can be an essential step toward improving energy levels and overall well-being. The importance of testing in finding your why…. At Nourishing Insights we offer functional testing to get to the route cause of your symptoms. Complete Blood and Metabolic Panel which can assess metabolic function, kidney function, and liver function, as well as thyroid function. Abnormalities in these areas can lead to fatigue and may indicate underlying health issues. We offer a comprehensive thyroid Function Test, which tests thyroid hormones (TSH, Free T3, Free T4) and thyroid antibodies. We offer nutrient testing which evaluates levels of essential vitamins and minerals in the body, such as B vitamins, vitamin D, iron, magnesium. Identifying deficiencies can guide dietary changes and supplementation.. Hormonal imbalances can significantly impact energy levels. Functional tests such as the DUTCH test can help assess hormone levels and their potential contribution to chronic fatigue. Salivary Adrenal Function Testing can assess cortisol levels throughout the day, helping to identify adrenal fatigue or dysregulation. The gut microbiome plays a critical role in overall health, and imbalances can lead to fatigue. Functional tests can help assess gut health. Comprehensive stool analysis can evaluate gut bacteria, inflammation markers, and digestive function. Identifying dysbiosis, infections, or malabsorption issues can guide treatment strategies to improve gut health and energy levels. We also offer Small Intestinal Bacterial Overgrowth (SIBO) Testing as well as Mycotoxin testing to identify triggers for chronic fatigue. The functional medicine approach involves taking a full medical history to explore all possible risk factors, triggers and drivers as well as utilising detailed functional testing where appropriate to get to root cause. If you would like to organize a free discovery call to talk through your case and ask any questions about how we can work with you to identify your ‘why?’ you can book that here. Neleta Winter Nutritional Therapist  “One cannot think well, love well, sleep well, if one has not dined well.” —Virginia Woolf
Food is such an integral part of Christmas and it also makes up our memories, recipes handed down through generations are treasured by all and of course putting that carrot out for the reindeer along with mince pies and milk for Santa (or Santa's favourite tipple!) is part of those traditions too. But... what if we suddenly have a different diet and we are having to navigate food and even worse food at someone else's house when we have food allergies and sensitivities? If sensitivities are mild and they don't really cause many symptoms then a day of throwing caution to the wind is really not going to matter but if you know that eating certain foods is going to be disastrous and you're going to invite an IBS attack or severe migraine or indeed a flare of any chronic condition then you will be eager to maintain some control over what you eat. We are all different and we have to decide what's right for us in these situations or what we are willing to tolerate. For myself and other members of my family it isn't a choice. My husband is coeliac and my response to gluten is worse than his so we don't go anywhere near it. In some ways this makes it easier as the decision is made and you just get used to living life this way and become quite skilled at knowing how and where to eat. So, I'm going to share some tips focussed around the Christmas dinner and seasonal favourites, where to shop as well as well as tips on managing social situations. I will also make the focus on gluten and dairy free to make it easier.
Have a wonderful Christmas wherever you are reading this and all the best for the new year! Bon appetit!! xx  Did you know that anaemia is the most common nutritional deficiency around the world
particularly with menstruating females? So what are the reasons for low iron and how we can help to improve iron levels within the body? Let's first look at why iron is important for our health and wellbeing. Iron plays a crucial role in women's health due to its involvement in various bodily functions. Iron is an essential component of haemoglobin, the protein in red blood cells that carries oxygen from the lungs to the body's tissues. Adequate iron levels are necessary to maintain healthy haemoglobin levels Women of childbearing age often require more iron due to menstrual blood loss. On average, women lose about 30-40 millilitres of blood per menstrual cycle, which contains iron. Replenishing iron stores is important to compensate for this loss and prevent iron deficiency. Iron needs actually increase during pregnancy to support the growth and development of the foetus, as well as to accommodate the expansion of the maternal blood volume. Iron deficiency during pregnancy can lead to maternal and foetal complications, including anaemia, preterm birth, low birth weight, and developmental issues. Iron is involved in the production of adenosine triphosphate (ATP), the main molecule responsible for storing and releasing energy within cells. Sufficient iron levels are necessary to maintain optimal energy metabolism and to prevent fatigue and weakness. Iron is essential for a properly functioning immune system. It helps support immune cell function and the production of antibodies, which play a vital role in defending the body against infections and diseases. Adequate iron levels are important for optimal cognitive function, memory, and concentration. Iron deficiency has been associated with impaired cognitive performance, especially in children and women. Did you know that Iron and the thyroid are interconnected in several ways. Iron is necessary for the synthesis of thyroid hormones, specifically thyroxine (T4) and triiodothyronine (T3). These hormones regulate the body's metabolism, growth, development, and energy production. Iron deficiency can impair the production and release of thyroid hormones, leading to hypothyroidism. Its also necessary for the proper transport and utilisation of thyroid hormones in the body. Iron is required for the production of proteins that bind to thyroid hormones and carry them to target tissues. Inadequate iron levels can affect the availability and effectiveness of thyroid hormones in various tissues. Iron is also involved in the activity of an enzyme called thyroid peroxidase (TPO), which is crucial for the production of thyroid hormones. TPO helps convert iodide to iodine, which is necessary for the synthesis of T3 and T4. Iron deficiency can affect TPO function, impairing the production of thyroid hormones. Iron deficiency has also been associated with an increased risk of autoimmune thyroid diseases, such as Hashimoto's thyroiditis and Graves' disease. Autoimmune thyroid diseases occur when the immune system mistakenly attacks the thyroid gland. As Iron plays a role in regulating immune function, its deficiency may contribute to the development or progression of these conditions. There are many factors that can affect the absorption of iron and the gut plays a big role. The absorption of iron primarily occurs in the small intestine, specifically the duodenum and proximal jejunum, but we need adequate stomach acid for the absorption of certain forms of dietary iron, known as non-heme iron. Stomach acid helps convert non-heme iron into a more absorbable form. Individuals with low stomach acid production, such as those with certain digestive disorders or those taking acid-suppressing medications, may have reduced iron absorption. Iron absorption involves the action of specific transporters in the small intestine. These transporters help move iron from the gut lumen into the bloodstream. Disruptions in the expression or function of these transporters can affect iron absorption. Gut health conditions that lead to intestinal inflammation or damage, such as celiac disease or inflammatory bowel disease, may impair iron absorption. The gut microbiota, the community of bacteria residing in the intestines, can influence iron absorption. Some gut bacteria produce substances that can chelate or bind to iron, making it less available for absorption. On the other hand, certain bacteria can enhance iron absorption by producing compounds that increase iron solubility or reduce gut inflammation. Imbalances in the gut microbiota, such as dysbiosis, can impact iron absorption. Certain gut conditions, such as celiac disease, Crohn's disease, and ulcerative colitis, can cause malabsorption of nutrients, including iron. Inflammation, damage to the intestinal lining, or surgical removal of parts of the intestine can all affect iron absorption. These conditions may require specific management strategies, including iron supplementation, to address iron deficiency. Another condition we see commonly in clinical practice is SIBO (small intestine bacterial overgrowth) and this can also lead to deficiency in iron and B12. This is something we test for regularly and symptoms can include bloating, gas, pain, nausea, diarrhoea and or constipation. So what else can affect iron levels within the body? Certain compounds found in plants, such as phytates (in whole grains, legumes, and some vegetables) and oxalates (in spinach, rhubarb, and beet greens), can bind to iron and inhibit its absorption. However, cooking or processing these foods can help reduce their impact on iron absorption. Tannins are naturally occurring compounds found in tea, coffee, and some fruits, such as grapes and pomegranates. They can interfere with iron absorption when consumed alongside iron-rich foods or iron supplements. Tea consumption can indeed impact iron absorption in the body. Tea contains compounds called tannins, which are known to inhibit iron absorption. Tannins bind to iron, forming complexes that are less easily absorbed by the body. Both black and green teas contain tannins, but black tea tends to have higher levels. Herbal teas, such as chamomile or peppermint, usually have lower tannin content and may have a milder effect on iron absorption. While the effect of tea on iron absorption can vary depending on various factors, studies have shown that consuming tea with meals can reduce iron absorption by around 50-90%. We always recommend drinking tea beverages between meals rather than with meals which can help minimise their effect on iron levels. Additionally, adding vitamin C-rich foods (such as citrus fruits, strawberries, broccoli or bell peppers) to your meals can enhance iron absorption, as vitamin C helps to counteract the inhibitory effects of tannins. Calcium has been shown to inhibit the absorption of both heme and non-heme iron. Consuming calcium-rich foods or taking calcium supplements at the same time as iron-rich foods may reduce iron absorption. Similarly, high consumption of dairy products has been associated with lower iron absorption. It's best to separate calcium-rich foods or supplements from iron sources by a few hours. There are certain medications, such as antacids, proton pump inhibitors (PPIs), and some antibiotics, which can interfere with iron absorption. Additionally, some dietary supplements, like calcium or zinc supplements, may also affect iron absorption. If you're taking any medications or supplements, it's always a good idea to consult with a healthcare professional for personalised advice and guidance. Nutritional Therapists are trained to assess these interactions and make adjustments as appropriate. Remember, while these factors can affect iron absorption, a well-balanced diet that includes a variety of iron-rich foods, along with vitamin C-rich foods, can enhance iron absorption. If you have been struggling with low iron and not sure what to do, please get in touch as we can help look at underlying issues, interactions that could be impacting on your health and help give you the tools you need to address any nutritional deficiencies and improve your health and wellbeing. It's amazing how many people struggle on with round after round of iron tablets over the years without ever finding out the root cause of their chronic deficiency. It's always better to find out the why which for some people may be as a result of multiple causes. As a clinic we offer a range of functional testing to find out more and get to root cause, including stool testing, SIBO testing, comprehensive hormone screens, full thyroid function including antibodies and more. To book a discovery call to discuss your case and find out more about how we can help you click the link here  app.acuityscheduling.com/schedule.php?owner=22930888&appointmentType=33479064Imagine if your home went on fire, the fire brigade would come and dutifully put the fire out but much more than that they would investigate the cause or causes of the fire so that you could be armed with that knowledge in order to prevent it happening again. Then imagine if you didn't take heed of that advice and you did the exact same thing again and caused another fire over and over again? The fire brigade would wonder what on earth was going on.
Sadly the above is a great analogy for modern medicine which only seeks to put fires out (and sometimes that's needed) but rarely makes any attempt to identify the cause. In fact it doesn't even always put the fires out completely as the embers are often left smouldering undetected as we innocently go about our lives consumed in the very fine and often invisible smoke of chronic inflammatory conditions. Instead of practicing downstream medicine we need to be swimming upstream to find what we call triggers and drivers. Imagine also working in industry and continuing to do the things which cause a given problem, you wouldn't last long as you would potentially cost your company millions in making corrections. I could go on with the analogies but you get the picture. We need to be aware of root cause in all things so that we can prevent unnecessary accidents and struggles in life and get back control. Prevention is key in health but that doesn't mean that once the horse has bolted it's too late because each and every day we influence our health by the choices we make. In functional medicine we have a phrase which I share often with clients and it's this. 'The genes load the gun but the environment pulls the trigger.' This is the best news ever and so empowering as we influence that gene expression moment by moment. Interestingly our individual genes also become relevant here as our genes influence many aspects of our physiology, our ability to detoxify, our ability to metabolise sugar and fats and so much more. Our requirements for specific nutrients are also very individual not just based on deficiencies but also based on individual need genetically. Some people have a higher need for B12 or folate due to specific genetics SNP's (single nucleotide polymorphisms) or vitamin D and so on, so testing our genetics can be the ultimate way to individualise health care. We also talk in functional medicine about triggers and drivers. Triggers are those things which trigger a health challenge. For example you eat a trigger food and you develop an immediate symptom such as a migraine or an IBS attack. Triggers might also be a virus or a reaction to a medication, in fact as the word suggests it's anything that triggers a change in health. Meanwhile drivers are those thing which we do all the time which drive certain health challenges. This might be something we do or don't do, something we are lacking or it may be an environmental exposure. Example of a driver might be dehydration as everyday we forget to drink enough water so our dehydration is promoting multiple symptoms from headaches to constipation and hormonal imbalance. Another example could be that we live or work in a toxic environment. Perhaps there has been a water leak at home and we are exposed to mould spores which have led to some health challenges. In fact mycotoxins from mould is something we are testing for more and more in clinic as these can be both initial triggers and drivers for meany health challenges from chronic sinus and respiratory health issues to chronic UTI, autoimmunity and severe mental health. Another driver could be that we are chronically deficient in key nutrients. This could be due to a lack in the diet or also due to our absorption. It could also be that we are taking a medication that depletes key nutrients and because we don't know this we don't take the necessary steps to remediate. It could also be that we do try to take a missing nutrient but we simply don't take enough or the right kind. So imagine if you are suffering from chronic or recurrent migraines and all the time you are deficient in magnesium, vitamin B2 or omega 3 but you don't know this, you're just going to live with it and take various pharmaceuticals which might at best reduce pain but are ultimately shooting at the wrong target. So the question is what are we doing unwittingly that is promoting illness? What triggers and drivers have for each of us become part of our story? How did they come about? What led to the changes? I'm going to give some examples below of the more common triggers and drivers we see in clinical practice. To really do this topic justice would involve writing not just one book but hundreds of books as the topic is so vast but I hope these few examples provide some light bulb moments which will give you hope and empower you on your journey. Migraine: above I gave the example of migraine and mentioned key nutrients which can be a risk factor when deficient. In addition, it could be your driver is a food sensitivity which you continue to consume. It cool be due to hormonal imbalance, for example oestrogen dominance. It could be related to suboptimal sleep. But then we need to ask more questions don't we? Why do you have these deficiencies? What is causing the hormonal imbalances? What's happening with sleep? What has led to your food sensitivities and what are they? More on migraine here Eczema: you might be aware of genetic tendency and environmental triggers such as perfumes, washing powders, cleaning fluids and self care products. But what about the role of your immune system? What about gut health? What about food allergens and also food sensitivities? How can we modulate the immune system in all of this? To reduce inflammation we need to remove inflammatory triggers of all kinds but we also need to support the immune system via supporting gut health, ensuring key nutrients such as essential fatty acids and vitamin D. More on eczema here IBS: Irritable bowel syndrome is increasingly common and often a trigger and a driver for many other inflammatory conditions, including hormonal imbalance, autoimmunity and mental health problems. So if you do have IBS, don't make the mistake of thinking 'oh it's only IBS' as if something is going on in the gut what is happening elsewhere which could be causing multiple health challenges and symptoms? Hippocrates said 'all diseases begin in the gut' and only in recent years is science catching up with his extraordinary wisdom. There is a well know saying that what goes on in Las Vegas stays in Vegas but not so in the gut! If you have issues with gut health this has implications for all aspects of health, how you absorb nutrients, how you react to foods, your immune health, your ability to make neurotransmitters, your energy, your ability to detoxify oestrogen, in fact your risk for many symptoms and chronic inflammatory conditions goes up. Also what has led to your IBS and what can you do to mitigate this? More on IBS here Fibromyalgia: my journey into functional medicine and a root cause approach came thorough my daughter's experience of glandular fever followed by CFS and fibro which commonly come together. While modern 'treatment' focusses on pain management I was keen to find a root cause approach which would enable my daughter to get her life back. The areas we look at in functional medicine including dietary and nutritional factors, sleep patterns, life event triggers, lifestyle, lack of movement, chronic stress and HPA axis dysfunction, gastrointestinal triggers such as SIBO, immune imbalance and toxic exposures. Everyone is different and we need to work out your own story which may involve further testing to identify which of the above factors we need to work on. Period pain: Dysmenorrhoea can be utterly miserable and is not normal or something we have to put up with. Nor is it down to bad luck. It is as a result of a number of overlapping imbalances and deficiencies which set the scene for this to happen. You would be right in thinking hormonal imbalance plays a role but what causes the hormonal imbalance? This is where it gets interesting and where we should be looking with our functional medicine lens so that we can bring them back into balance. One big player here is gut health and our estrobolome which is the collection of bacteria involved in oestrogen metabolism is pretty important. What if we are chronically constipated and don't detoxify oestrogen properly? This is very common underlying driver of hormonal imbalance. Production of excess prostaglandins is also a driver in period pain. What if our diet is low in prostaglandin regulators such as omega 3 and vitamin E? Another key mineral for prevention and management is magnesium which is a smooth muscle relaxant. At the extreme end there is endometriosis and some of the suggestions in this blog will be relevant to all types of dysmenorrhea. Anxiety: This is something we address very commonly in clinical practice and often goes hand in hand with many of the above. While it's assumed that anxiety is primarily the result of emotional factors, there are many other underlying drivers from blood sugar imbalance to low progesterone, deficiencies in magnesium, B vitamins, omega 3, thyroid problems (diagnosed and undiagnosed) and gut dysbiosis but we need to find out what is driving it. More on this blog. By now it should be coming very clear that there is always a reason for everything, the trick is in finding it and knowing what to look for. We also offer a range of functional testing to fully explore root cause and find the individual triggers and drivers which are behind chronic health challenges. If you would like to get to the root of something and get your health back functional medicine is the way forward for you. More here You can also book a discovery call here to find out more and to discuss your case  app.acuityscheduling.com/schedule.php?owner=22930888&appointmentType=33479064Sometimes getting to root cause can be lengthy and complex when it comes to health. I know this because that's basically my job to do the finding out. Other times it can be more simple but for all of us as biological entities there are some core things we need to do consistently to begin to promote optimal health.
If someone asked you to write down a few simple strategies you could build into your life that would improve your health, if you did them consistently, you would probably manage to write a few good suggestions down. In fact, try it just now. Take a pen and paper and write down a few ways you could improve your health by incorporating some simple strategies. We all know that we need to drink more water, get better sleep, stress less, meditate more, move our bodies and eat more veggies. So where does it all fall down? Well, first of all lack of motivation. To make changes we need to be really motivated. To be motivated we need knowledge and belief about something before we’ll make the effort to actually do it, especially when the alternatives are sooooo attractive. Why drink water when you can have another coffee or a can of something which gives you an immediate buzz? Why go to bed earlier when you are so enjoying that series and another episode surely won’t harm? It might even do you good as it’s relaxing after all. Plus you won’t sleep when you do get to bed so why bother? You tell yourself you’ll stress less when this episode of your life has passed and all will be well again. You can’t stop scrolling your phone because it brings you comfort and community and the thought of putting it in a drawer for a while fills you with such distress. You're managing your five a day so surely that’s enough and you’re too tired to cook. You’d like to eat more healthily but your family, friends and work colleagues mock you whenever you do try and the stress is just too much. Plus they are eating all the things you want and their messages of ‘one won't harm’ send you sliding down the snake again when you were just trying to climb the ladder. So, yes it takes a lot of motivation and support to make changes. Ultimately the biggest motivator is knowledge. It really is true that knowledge is power and when I think back to things I used to do as part of my normal routine, I cringe as I know that my life is on a much better trajectory now thanks to the privilege of knowledge. But I know that it’s not just knowledge it’s understanding as understanding brings absolute belief. I had a client recently tell me excitedly of how her son had done so amazingly well in only 3 weeks of some key changes with supplements. The diet is much slower due to complex needs but he has made a small start bless him and his sleep and behaviour are already much better. She was so relieved and explained this with delight to her hubby who said it was a load of nonsense and just a coincidence. Hmmm. That’s a tough one. My heart went out to her because she and her son have done so well but we all need encouragement and support. The problem is she understands and so she completely believes but her hubby has no knowledge or understanding and that’s where the conflict comes. I see this all the time in clinical practice and it can really derail good intentions. We have to be really convicted to make life choices which we know are going to help us but we have to quieten those voices around us which are going in the opposite direction. We also need energy to make changes and although people might say you just need to eat better to get energy there's way more to it than that as there may be some significant health challenges or even medications which are depleting your energy and which need addressing before we can make any changes. Sometimes in the clinic we have to start by supporting multiple key nutrient deficiencies, hormone imbalance and mental health issues before we can even begin to look at the diet in the wider sense. Then as energy comes back we can begin to do more. But where we do always start are with the key areas mentioned in this blog. So if you're someone who is genuinely struggling with some complex issues, just start with some of these small changes and see how you feel. My advice would be to work on hydration and sleep as these are the two that everything depends on. It’s amazing the benefits from these two alone and if you do need further support with sleep drop us an email and we can make some suggestions or why not book one of our ‘Feel good Thursdays’ (we are changing the day from Friday!) which will restart very soon. So, let’s take a few examples of the core things we all need to be doing and think about the why. First of all, hydration! We know we should be aiming for around 2L for women and 3L for men but do any of us actually measure this? Caffeine is dehydrating so the goal is to have more non caffeinated drinks such as herb teas or hot water with lemon. But measuring is the key so that you know you have had x amount of water a day be it a cold drink or hot. My favourite way to ensure I personally get my allowance is to fill a lovely jug each morning and slice up some gorgeous lemons in it. I then fill it again in the afternoon. I find this easy to do on a work day as speaking to people makes me thirsty. On a non working day I find it easier to forget! But I only drink caffeine in my green tea in the morning and after that I’m caffeine free so I know my overall hydration is better than it used to be. Before I hit menopause fourteen years ago I used to drink builders brew all day but when I realised the impact this had on my hormones and my sleep I literally changed overnight and haven’t looked back! The impact of hydration is huge. The body is made up of 60% water and it relies on it for so many functions, including circulation, bowel function, lymphatics and immune health, detoxification through liver and kidneys, hormone balancing, mental health, skin and so it goes on. We also lose water every day through sweating, breathing and removal of waste so we really do need to add it back in. When we get that penny drop, it motivates us to do something about it. But I promise you when you do, the difference is dramatic. The next most impactful change you can make is around the topic of sleep and interestingly if you get hydration right and the caffeine reduced, sleep is already on the right track. Of course there are many other reasons for poor sleep and we address these in clinic, including nutrient deficiencies such as magnesium and omega 3, cortisol dysregulation, melatonin deficiency, blood sugar imbalance, chronic pain, nocturia and low progesterone to name but a few. These are things we can test for and optimise as appropriate but meanwhile the core things for all of us are the same. First of all, apart from reducing caffeine we need to have a night time routine. We are very good at doing this for our children and we would not tell our children to binge watch netflix while consuming crisps and wine and go to bed as late as they could. We get them into a warming bath, give them a soothing milky drink or herb tea, read a book, avoid screen time and other stimulation etc. So us grown ups also need a wind down routine, an agreed cut off with ourselves for screens not just because of blue light which suppresses melatonin but also due to the stimulation. We need to do calming activities and then get into bed with a book or listen to music. Journaling which means writing down all your thoughts, worries, emotions, goals and dreams can be really impactful and this is something I personally find very helpful. Epsom salt baths are another favourite of mine as they contain magnesium which we absorb transdermally and this helps sleep. I also always do guided meditation in the bath as it’s such a convenient time to do it and adds to the relaxation. But I always say (and I have found this to be so true in clinical practice) that if we get sleep right we can conquer the world!! That's because when we sleep right we immediately feel better because also without knowing it we are supporting our detoxification which happens when we sleep. We also increase insulin sensitivity which we need for our blood glucose metabolism. Imagine the impact this has on our hormones, our nervous system and our immune system! If you know sleep is a problem for you have a think about why and begin with these simple tips. If it’s still an issue come and see us and we can properly investigate for you where those underlying reasons are coming from. But I promise you, this is not something to ignore. Sleep is pivotal to all aspects of health and until we fix this one the others are much more difficult. By the way, did you know that ensuring you get adequate daylight in the morning though our eyes elevates our serotonin which then converts to melatonin at night? So perhaps an early walk or time in the garden might be just the thing or sit beside a window. Exposure to light during the day is so important for a healthy circadian rhythm. My next tip is to make time to do absolutely nothing. My favourite way to do this is on a sunny day in the garden where I don’t even want to read. I just want to listen to the birds and feel the sun and a gentle breeze on my skin. On a rainy day I enjoy listening to the rain or the sound of the wind. Meditation or quiet time, however we do it, is also core to health. Do you have a diary? Have a look at it right now and check where you have written the words ‘quiet time.’ Hmmm that's something to just pause and reflect on isn’t it? We go from one thing to the next to the next and we don’t give ourselves time to pause. Depending on how and where we work our stress hormones might be elevated for much of the day. So we consciously need to build into our diaries those opportunities for rest and to just bring down that cortisol. It might even be only when you go to the bathroom but find a way to do this and it will be another game changer. There are lots of good apps like Headspace or Calm which you can add to your phone, free guided meditation on youtube and of course prayer time so find something which works for you. Movement is the next core thing to get right for all of us. Sitting is regarded as the new smoking in terms of health risks and in my job I sit a lot in front of a computer. Many of us in fact are screen bound and with working from home becoming the norm, it’s so easy to get no exercise as part of our day. My younger daughter was doing a hybrid role with 3 days a week in the office which meant that she had a half an hour walk in and back giving her at least 6000 steps so if she walked at night she could add to that. Now she has changed jobs and this time apart from the odd monthly trip the head office she is home based. We were talking last night about how she could build movement into her day and this is something we are encouraging each other with. Myself and her dad are doing our big walk at night after dinner as I know this will boost insulin sensitivity but also help calm those stress hormones ready for sleep. Through the day I know I am up and down stairs a lot as my office is upstairs and I try to get an extra short walk if I can. The other night I really didn't feel like going at all and my hubby wasn’t well so I made myself go and ended up listening to a relaxing podcast while I walked and after just five minutes I felt much better and walked for an hour. If health challenges mean that movement is a tricky one for you, come and speak to us as we can help you get to the bottom of why that is and help you on your way. What I will tell you is that if we get the core things right around sleep and hydration and identify the underlying reasons for suboptimal energy and address some of those, the movement part becomes more of a realistic possibility. Finally, my last tip here is listening to your body after you have eaten. Do you feel great, full of energy or do you feel sluggish and lethargic? Do you feel hungry again? Do you feel hangry? Has your mood dropped? Have you become bloated or gassy? Have your symptoms just worsened after eating? Maybe your skin became itchy or you had to run to the loo. Maybe your joints started to ache or your reflux kicked off again. The impact of food on our health moment by moment day by day is mindblowing. This can also be a very good reason why people say ‘oh I can’t eat veggies as I feel worse or that food causes this symptom to get worse so it’s just not worth it for me.’ You can see where people get frustrated and confused when it comes to food. Also there are so many mixed messages out there from ill informed people and even so-called experts getting it so wrong, that it’s easier to give up in this haze of confusion. But simple changes begins with eating more of the anti-inflammatory foods such as vegetables and fruits, herbs and spices, etc so maybe just as a simple step you could try adding an extra veg (that does feel comfortable) to each of your meals or try a spice such as ginger or turmeric which can be helpful for pain management. You can drink these as teas which are also actually very good. I'm being very cautious here about which veg I recommend as I know that while cruciferous vegetables such as broccoli and cauliflower are ideal for hormone detoxification, in fact they are essential! I also know that for some there might be an issue with bloating. This is where listening to your body around food is so important as there may be some areas that need support before we can build certain vegetables into the diet. For example some people with IBS also have an underlying issue with something called SIBO (small intestine bacterial overgrowth) which means that high fodmap foods such as cruciferous veg do not sit well until we have addressed the root cause. But once we have we can add them back in again. So the bottom line is don’t get into a rut with food and always reach out if you need help navigating the confusion. When we no longer tolerate certain foods and they begin to trigger symptoms we need to look at why and address that so we can ultimately incorporate more foods back into our repertoire. If we don’t we can end up trapped in a vicious circle of choosing from a narrower menu and end up losing enjoyment but also key nutrients which we need to compensate for, then a domino effect of further symptoms ensues. If you do try some of these tips, let us know as we’d love to follow your progress and to know that we have inspired you. I’m always saying it but what we do in the wonderful world of functional medicine is simply the best job in the world as we help our clients find their way to optimal health and there simply isn’t anything more rewarding than that. If you’d like to know more about what we do have a look at this page and remember you can always book a free discovery call to find out more. Beverley x  Have you experienced any of these symptoms while on the Oral Contraceptive Pill?
● Mood changes ● Headaches ● Breast tenderness ● Vaginal discharge ● Weight gain ● Nausea ● Bloating ● Digestive issues ● UTI symptoms ● Acne The pill can often be the first port of call for many doctors when dealing with symptoms associated with a woman's menstrual cycle, but many of these symptoms can be related to hormonal imbalances which are more often that not masked by the pill or in some cases can be exacerbated by it. Did you know that the pill is associated with some risk factors that can affect how you feel? 1. The Oral Contraceptive Pill can affect your body's ability to absorb many nutrients. It has been associated with lower levels of vitamins B6, B12, and folate, magnesium, zinc, vitamin C and selenium. All these nutrients are required for optimal hormonal balance, they are also essential for optimal liver function, which can impact on how hormones are metabolised in the body. 2. The OCP can impact and even alter your metabolism. When this happens, you may gain weight even if your diet and exercise routines haven't changed. (1) 3. Certain birth control including the OCP can increase insulin levels. High levels of insulin cause any calories obtained from carbohydrates to be stored in fat cells. It has been shown in studies that women who already have abnormal glucose metabolism are at high risk of experiencing this side effect. (2) 4. The OCP can alter the expression on neurotransmitters. GABA is known for producing a calming effect, It gets synthesised when progesterone is broken down in the body and has the effect of kick starting action by your GABA receptors. Unfortunately the artificial progestins in the contraceptive pill don’t seem to offer this same benefit. In fact, research suggests that women on the pill may have lower levels of GABA. 5. Studies have also shown that changes in dopamine and serotonin signalling may also play a role in mood-related changes seen while on the pill. Dopamine and serotonin, like GABA, are neurotransmitters. 6. One study showed that women were 23% more likely to start taking antidepressants for the first time than non-OCP users, this is increased in teenage girls (3) 7. The use of oral contraceptives has been shown in studies to modify intestinal permeability and enhance the development of Th1- and Th2- mediated inflammatory diseases. (4) 8. Several studies have shown that Contraceptive use is a significant risk factor for acquiring urinary tract infections (5) 9. The OCP has been shown to lower serum magnesium levels. Magnesium is a cofactor in over 600 enzymatic reactions in the body and has many important roles. It is essential for regulating mood, maintaining a healthy heartbeat to support sleep, muscle and nerve function along with energy production. (6) If you have experienced any of these symptoms, would like to discuss alternatives or are worried about any issues regarding your menstrual cycle, then please do get in touch for a free 15 minute discovery call with either Beverley or Neleta at Nourishing Insights. Both Beverley and Neleta have many years of experience working with women and girls to support hormonal balance, help reduce symptoms of PMS, PMDD and also manage symptoms associated with endometriosis, fibroids and PCOS. 1.Cortés, M.E. and Alfaro, A.A. (2014) ‘The effects of hormonal contraceptives on glycemic regulation’, The Linacre Quarterly, 81(3), pp. 209–218. doi:10.1179/2050854914y.0000000023. 2.Wang, Q. et al. (2016) ‘Effects of hormonal contraception on systemic metabolism: Cross- sectional and longitudinal evidence’, International Journal of Epidemiology, 45(5), pp. 1445–1457. doi:10.1093/ije/dyw147. 3.Skovlund, C.W. et al. (2016) ‘Association of hormonal contraception with depression’, JAMA Psychiatry, 73(11), p. 1154. doi:10.1001/jamapsychiatry.2016.2387. 4. Khalili, H. (2015) ‘Risk of inflammatory bowel disease with oral contraceptives and menopausal hormone therapy: Current evidence and future directions’, Drug Safety, 39(3), pp. 193–197. doi:10.1007/s40264-015-0372-y. 5. Dienye, P.O. and Gbeneol, P.K. (2011) ‘Contraception as a risk factor for urinary tract infection in Port Harcourt, Nigeria: A case control study’, African Journal of Primary Health Care & Family Medicine, 3(1). doi:10.4102/phcfm.v3i1.207. 6. Palmery (2023) ‘Oral contraceptives and changes in nutritional requirements’, Eur Rev Med Pharmacol Sci ., 17(13), pp. 1804–1813. doi:https://pubmed.ncbi.nlm.nih.gov/23852908/.edit.  ‘If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have the safest way to health’ Hippocrates. These are some of the wisest words ever spoken as a guiding philosophy for health. This week I have been reflecting on movement in particular as I have been travelling and I always find that when I’m travelling the step count goes up without thinking about it. This is especially so in London when just jumping from tube to tube and walking those long distances between the various underground lines, often up and down stairs, you find yourself getting quite a workout. On Saturday after travelling to Oxford circus then walking to the conference centre, then on to Covent Garden to meet my daughter, then back to the hotel in Canary Wharf, back to Covent Garden for the theatre and back to the hotel, my step count was 17000 in the blink of an eye! I had spent a significant amount of time that day on my bottom attending lectures and also at the theatre in the evening but I had also spent a significant amount of time moving my body, much more than I normally do. All of this got me thinking about movement and how we really need to consciously plan to move every day and build a lifestyle that involves movement. Our ancestors didn’t have to think about moving as moving was a default position in a lifestyle that involved hunting for food and foraging. Nowadays we can see the stark contrast with that as we don’t even need to leave our homes for food with online shopping becoming the norm, a situation that has only worsened since lockdown and has led to the closure of many businesses. Something else we noticed during lockdown was an increase in weight, mental health challenges and an exacerbation of chronic health across the board. The interesting thing about inactivity is that everything gets worse when we don’t move our bodies. This is because inactivity leads to insulin resistance, loss of muscle mass, our stress hormones become dysregulated, our immune system becomes depressed. In fact our risk factors for everything from heart disease, cancer, diabetes, fatty liver, dementia and osteoporosis all soar. This mismatch between our genes and our biology and the current lifestyle and environmental factors which are washing over those genes is a cocktail for disaster. So what do we do? Well, the answer to that realistically involves making choices around movement which we can build into our day with ease. For me, my favourite forms of exercise are walking and dancing. They’re also free and very freeing as walking is a great way to calm the mind and be at one with nature while dancing brings us into contact with our own souls and we can select the music to fit the mood and lose ourselves while at the same time boosting our neurotransmitters. Did you know that exercise boosts our dopamine, serotonin and norepinephrine levels ultimately making us feel mentally uplifted? If you think about people in your family or friendship circles who have lived long and well, even sometimes despite some health challenges, they are always people who are active. I had a relative who was walking daily, attending keep fit classes several times a week and loved a family party so she could get on the dance floor well into her eighties! I have another friend who still works full time at 86 years old and can walk 5 miles daily at a pace which would challenge me! The next question which is the key one is when do we exercise? A dear old friend of mine always says, ‘fail to plan, plan to fail’. For me, I like to walk at night after my meal as I know that walking after a meal will boost my insulin sensitivity, helping to keep my blood glucose stable. It will also calm those stress hormones and will help me sleep better. It’s a routine which I can easily keep (weather permitting!) It also allows me to catch up with a podcast but sometimes I just like to listen to the sounds of nature. Did you know that listening to birdsong can activate our parasympathetic nervous system? This extraordinary fact is also why when we go for a walk in nature even when we don’t necessarily feel like it we always feel better. Equally if you are feeling low in energy, just sitting on a seat outside or taking a drive somewhere and simply opening the windows can be so restorative. I often recommend this simple but powerful life hack to clients who are feeling very low in energy and don’t know where to start when it comes to movement. But just getting outside can literally be the first step as taking deep breaths and feeling the sun on your skin or the wind in your hair can bring instant healing. Dancing can be done literally any time, any place, anywhere. Music is so accessible and you could play a couple of songs in your lunch break or follow an exercise routine or yoga session on youtube. It’s good to have some rainy day options but the real key to success is back to the planning. When are you going to exercise? My own plan means altering my work schedule a little so I can exercise more and also so that I can consciously bring in more movement between clients since my job is sedentary. I have already started doing this as I’m so aware that I am sitting in my chair literally inflammaging! That’s a great word isn’t it? But ageing in our world is very much related to inflammation and that arises from the food choices we make to how we manage stress and how we move our bodies . I’m pretty good at the food side as I know that food is either inflammatory or anti-inflammatory and as my hubby does a lot of the cooking, I’m very blessed as I know I’m going to eat a home cooked meal with whole fresh ingredients. I’m also better at the stress side although that one is always a work in progress as we never know what life has in store for us. But what I do know is that my morning routine includes a meditation practice and I never budge from that. I also include meditation at lunchtime and have a 20 minute practice which has been a game changer for me over the last 6 months. I have occasionally fallen asleep for a few minutes doing it which has done me the power of good and then gone back to work. But exercise is the one I feel I need to work on the most on with some simple but strategic moves. I have to say I find it so much easier in the summer when the weather is warmer! It’s well known that exercise, especially weight bearing exercise is key to prevention of osteoporosis. But managing those stress hormones is also key to prevention and the beauty of exercise is that it’s great at doing both! Something else exercise does is boost something called BDNF or brain derived neurotrophic factor. In Nutritional psychiatry BDNF is being talked about more and more as low levels of BDNF is associated with a range of psychiatric and neurological conditions from depression and schizophrenia to parkinsons, MND and dementia. Exercise boosts BDNF significantly so once again we really need to find as many ways as possible to increase movement. So next time you plan to meet a friend for coffee, how about meeting for a walk instead!? Better yet make that a regular part of your exercise programme even if it means by phone. ''A walk in nature walks the soul back home.' Mary Davis  So for my second blog reflecting on the ageing process, I’m jumping straight in with both feet to the world of functional medicine. When I turned 50, my mantra was ‘50 is the new 21’ and just as well, since I graduated at 51 as a clinically trained Nutritional Therapist! But the interesting thing about functional medicine is that it doesn’t matter when you start as straight away you embark on an eye opening journey into the real subject of health. From then on there is no turning back and I can’t tell you what a privilege that is, as it really puts us in the driving seat of our own health.
The first penny drop for me was that illness or pathology doesn’t just happen out of the blue, nor is it down to just bad luck or genetics. It is in fact often years in the making. So for this topic I want to introduce the wonderful world of epigenetics. In functional medicine we have a fabulous saying which is ‘the genes load the gun, but the environment pulls the trigger’. Just read that again for a moment and have a think about it. It really is quite extraordinary and one of the most empowering statements in the world of health or it should be! Imagine if we lived in a world where this was the mantra of all public health policy but sadly it isn’t and of course there’s no money to be made in being well, at least if we continue to follow the current paradigm of the ‘pill for an ill’. Fortunately, when we’re in the know, we can influence our own epigenetic expression by the choices we make. Each and every second of every day we influence our gene expression positively or negatively by how we live, where we live, who we live with, the food we eat, where we shop, how we cook, how we move our bodies, how we manage stress, how we sleep, the environmental toxins we are exposed to at home and in the workplace and drugs of all sorts; tobacco, medications and so the list goes on. So a question to ponder on is how are you influencing your gene expression today? Have a look at the list above and think about the areas that you would like to address if you were to give yourselves a quick audit. In a world where chronic health problems dominate, especially as we age we need to understand that pathological ‘processes’ happen long before pathology ensues and we get a diagnosis or an entire shopping list of diagnoses! I love that scene in ‘City Slickers’ where the brilliant Billy Crystal in character as Mitch talked about what he has to look forward to after 40. He says... “Your forties, you get a little pot belly, you grow another chin. The music starts to get too loud and one of your old girlfriends from high school becomes a grandmother. Your fifties you have a minor surgery. You’ll call it a procedure but it’s a surgery. Your sixties you have a major surgery, the music is still too loud but it doesn’t matter because you can’t hear it anyway. Seventies you move to Fort Lauderdale, start eating dinner at two…breakfast the night before and spend your time wandering around malls looking for the ultimate in soft yoghurt and muttering “how come the kids don’t call?” Your eighties you’ve had a major stroke and end up babbling to some Jamaican nurse who your wife can’t stand, but who you call mama.” That scene always makes me laugh but the reason we laugh is because we identify with it so much and even if we don’t see ourselves in it, we recognise so many of our friends and family in that timeline. In the western world the last 20 years of our lives are typically spent in poor health on a frightening amount of medications. Currently 80% of people over 65 have one or more chronic illnesses and it’s getting worse not better. Heart disease, cancer, diabetes, dementia and autoimmune disease dominate more than ever and until we address root cause they will continue to do so. So back to epigenetics! Isn’t it interesting that there are places and peoples in our world who don’t experience the seemingly age related decline that we do in the west? In the much researched blue zones people live long and vital lives into their 90’s and even 100’s! Shouldn't we be looking at why? Firstly in the blue zones the diet is based around real, fresh whole foods, grown organically. Very little sugar and zero processed foods. So if we want to replicate this fundamental strategy we have to make wiser choices with our shopping trolley and avoid most of the aisles in the supermarket. Since I did my training, I've always said that we should basically grab our fruit and veg, meat and fish, nuts and seeds, pulses, wholegrains, olive oil, coconut oil, grass fed butter, dark chocolate and some other (eco friendly non toxic) household necessities and then leave! If we just did this we would begin to influence our epigenetics positively. As a practitioner in clinical practice I know that what I have said above is highly challenging. Processed food is designed to be majorly delicious, addictive and advertising reminds us how cool, sexy and popular we will be if we eat certain foods or drinks. It’s also against our cultural norms and it’s so difficult to swim against the tide. Phrases like ‘go on have another one’ ‘one more won’t hurt you’ ‘I think you’re becoming a bit too healthy these days’ abound in offices and families and add to the real discomfort in making any positive change. The phrase which always makes me cringe the most is ‘everything is moderation’. First of all how do we define ‘everything’ and second of all what is ‘moderation’? The bottom line is food is meant to be enjoyed but we can still make food delicious and pleasurable by doing one of the most important things we can do for our health and that is to learn to cook. When we learn to combine herbs and spices and to blend flavours we are on a roll. I eat foods now which I never would’ve eaten years ago or even heard of and I am so grateful to have this knowledge and confidence with cooking and foods as I know it takes me a little closer to the blue zone way of living. Other reasons why changing our lifestyle is so challenging is due to our own health status. Many of the clients I see are struggling with fatigue, chronic pain, mental health challenges, poor concentration, food cravings, binge eating, blood sugar imbalance, multiple nutrient deficiencies and so much more. But the trouble is when you feel rubbish and someone offers you a carrot stick you want to punch them! You want an iced bun or a bar of chocolate (or is that just me?!) and you want it now! We all have those feelings as when we are running from the proverbial tiger we need quick energy and then we’re off. We also have problems with sleep nowadays and between binge watching netflix and scrolling our phones we are suppressing our melatonin and our poor sleep affects our hunger hormones causing insulin resistance and adds to the physiological mess. So where do we start? Interestingly in blue zones they sleep well and this is key. Always when I am working with a client I start with sleep and get that under control because I know that the domino effect from poor sleep makes any hope of positive change nigh on impossible. From personal experience, I know how stress can impact sleep quality and I can tell you how hangry I feel when I have had a terrible night’s sleep. My personal tips are avoiding caffeine and always top up on magnesium via epsom salt baths and supplementing. I’ll let you into a little secret, magnesium is my desert island supplement and the one I wouldn’t be without as it helps me sleep and calms those stress hormones. Another thought to end this introduction to epigenetics is that community powerfully influences gene expression and guess what? Those blue zones are very good at it! Loneliness is such a dangerous thing and in terms of health risks, loneliness is the equivalent of smoking 2 packets of cigarettes a day. What a sobering thought. I alluded to the power of community in part 1 and the importance of sharing with others. Instead of sending an empty text, pick up the phone, share your voice and your heart with others with love and sincerity. And finally, cuddling improves epigenetic expression! Who knew?! That is mind blowing and brings us beautifully back to the power of community. In City Slickers the wise philosopher and cowboy extraordinaire known as Curly remind the confused Mitch who is in search of the meaning of life that all he needs to do in life is to 'find this' and he holds up one finger in the air and says you need to find that ‘one thing, just one thing.’ It takes Mitch to the end of the movie by which time he has come face to face with life and death as he sadly loses the wise Curly and brings the gorgeous calf Norman into the world as well as experiencing the joy of bringing the cattle in. But finally he realised his one thing was his family and love. Beverley x |
WHAT OUR CLIENTS ARE SAYING“I did Nutritional Therapy with Beverley and it was life changing. I highly recommend it!” Allison Blakely (Glasgow)
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