Oestrogen and histamine have a complex relationship that can significantly influence various physiological processes, particularly in women.

Histamine is a biogenic amine involved in immune responses, gastric acid secretion, and neurotransmission. It is produced and released by mast cells, basophils, and certain neurons. Oestrogen can enhance the production of histamine by increasing the number of mast cells and stimulating their activity.

Oestrogen plays a crucial role in regulating many bodily functions, but it can also influence histamine levels. Histamine is a compound involved in immune responses, and when oestrogen levels fluctuate, it can lead to increased histamine production, potentially exacerbating allergy symptoms, migraines, and other histamine-related issues.


Oestrogen exerts its effects through oestrogen receptors (ERs), primarily ERα and ERβ. These receptors are present in various tissues, including the immune system. When oestrogen binds to these receptors, it can modulate the activity of mast cells, leading to increased histamine release, particularly in response to allergens or inflammatory stimuli.
Higher levels of oestrogen can lead to an increase in the release of histamine, which may exacerbate your allergy symptoms.

Oestrogen can also influence the expression of histamine receptors in the body. This means that when oestrogen levels are elevated, the body's sensitivity to histamine may increase.


Histamine has the ability to influence the metabolism of oestrogen in the liver. It can affect the enzymes involved in oestrogen metabolism, potentially leading to altered levels of circulating oestrogen in the body which can lead to hormonal imbalances!


Some studies have shown that fluctuations in oestrogen levels can exacerbate allergic reactions. Higher oestrogen levels can lead to increased sensitivity to allergens and more severe allergic symptoms due to elevated histamine levels. This is particularly relevant during the menstrual cycle when oestrogen levels fluctuate significantly.


The menstrual cycle consists of several phases, each characterised by different hormonal profiles:

Follicular Phase/ In the early part of the cycle, oestrogen levels begin to rise as follicles in the ovaries mature. As oestrogen levels increase, mast cells may become more active, potentially leading to heightened histamine release. This can cause or exacerbate allergic symptoms in some women.

Ovulation/ Around the midpoint of the cycle, oestrogen peaks, which can lead to further increased histamine levels. Some women may experience heightened allergic symptoms or migraines during this phase, correlating with the peak in oestrogen.

Luteal Phase- After ovulation, progesterone levels rise while oestrogen levels decline slightly. This phase can be characterised by a decrease in histamine levels as progesterone can have a stabilising effect on mast cells, reducing histamine release. However, for some women, the changes in hormone levels can still lead to PMS symptoms, including headaches and mood changes linked to histamine activity.


Menstruation- During menstruation, both oestrogen and progesterone levels drop sharply. This hormonal shift can lead to a decrease in histamine levels and may alleviate some allergy symptoms. However, some women report an increase in migraines or other symptoms around this time, possibly due to other factors such as prostaglandin release and inflammation.

Women may experience various symptoms throughout their menstrual cycle that can be linked to changes in oestrogen and histamine levels:

Women taking the oral contraceptive pill may notice changes in their allergy symptoms and the frequency or intensity of migraines.

HRT typically includes oestrogen, which can enhance histamine release. Consequently, women undergoing HRT may experience heightened histamine levels, potentially leading to more pronounced allergic reactions or symptoms related to histamine.


The interplay between oestrogen and histamine is a significant factor for many individuals, particularly those with conditions like hay fever, histamine intolerance, or hormonal imbalances. Understanding this relationship can help in managing symptoms and making informed decisions regarding treatments like HRT or contraceptive pills.

In clinic, we commonly see risk factors such as gastro intestinal challenges playing out in the above cases as our gut is involved in oestrogen detox. In particular, chronic constipation can be a risk factor driving higher levels of oestrogen which then upregulates the histamine. Very commonly we see patients with IBS, SIBO etc with corresponding issues with hormonal imbalance. But the good news is that with a functional medicine approach we can get to the bottom of things, rebalance hormones and ensure that oestrogen is being appropriately detoxified which is key to prevention and management  when it comes to histamine. 

If you feel your hormones might be influencing your allergies an would like to talk more about our approach you can book a free discovery call and have a chat with us here  

Hashimoto's thyroiditis, an autoimmune disorder, is a condition whereby the immune system mistakenly attacks the thyroid gland, leading to inflammation and impaired hormone production. In people with Hashimoto's, the immune system attacks the thyroid.
Located in the front of your neck, the thyroid gland is an organ that makes hormones that
control metabolism. So, thyroid hormones affect a lot of things, including your heart rate and how quickly your body uses calories from the foods you eat.
Hashimoto's can present in a variety of symptoms, which may develop gradually.
Some common symptoms include:

• Persistent tiredness or fatigue is one of the most prevalent symptoms of Hashimoto’s.
• Weight Gain, this can be unexplained weight gain or difficulty losing weight which can occur due to a slowed metabolism.
• Increased sensitivity to cold temperatures.
• Skin may become dry, and hair may become brittle and fall out.
• Digestive issues, including constipation and bloating are common.
• Mood swings, anxiety, or depression can occur due to hormonal imbalances.
• Weakness, particularly in the lower body, may be experienced.
• Aches and stiffness in joints can be a common complaint.
• Women may experience heavier or irregular menstrual cycles.

Many of these symptoms are similar to hypothyroidism, yet we see many cases where
Hashimoto's presents without hypothyroidism which includes increased TSH levels.

When it comes to the development of Hashimoto’s, there are several factors that can trigger and worsen Hashimoto's symptoms. We often see a link between family history of autoimmune diseases, this can be a risk factor in itself.
Exposure to certain chemicals, heavy metals and mycotoxins from mould have been linked as a trigger for the condition, this is due to their effects on the immune system. These are risk factors which we can test for and modulate in our clinical practice to optimise immune health. 
Viral or bacterial infections may play a role in the onset of Hashimoto's, for example the Epstein Barr virus and Shingles. 
Chronic stress can impact the immune system and exacerbate symptoms of Hashimoto's.
Due to the link between Hashimoto’s and the immune system, we often see links that can
impact the immune system, triggering or worsening symptoms..
Gluten has been shown to be a trigger for worsening symptoms of Hashimoto’s. Immune
cells form antibodies against the protein gliadin within gluten to quickly detect and neutralise it in future exposures. Due to very similar structures in gliadin (gluten) and an enzyme called transglutaminase, which is heavily concentrated in the thyroid gland, these sensitised gluten antibodies will mistakenly attack the thyroid gland at the same time it attacks gluten protein.
Studies show women with Hashimoto's Thyroiditis saw a reduction in thyroid antibody titers after following a strict gluten-free diet for six months.

So what does Gut health have to do with Hashimoto’s?

The microbiome can have a significant effect on Hashimoto's thyroiditis and overall thyroid health. The gut microbiome, which consists of trillions of microorganisms living in the digestive tract, plays a crucial role in regulating various bodily functions, including immune responses and inflammation.
A healthy gut microbiome helps to maintain a balanced immune system. Dysbiosis, or an
imbalance in gut bacteria, can lead to increased inflammation and autoimmune responses, potentially exacerbating conditions like Hashimoto's. The gut is a major component of the immune system, and an unhealthy microbiome can lead to a compromised gut barrier (often referred to as 'leaky gut' or intestinal permeability ). This allows toxins and undigested food particles to enter the bloodstream, which can trigger autoimmune responses.
Certain gut bacteria can produce short-chain fatty acids (SCFAs) that have anti-inflammatory properties. If the microbiome is imbalanced, this can reduce the production of SCFAs, increasing inflammation and can contribute to thyroid dysfunction.
The microbiome plays a vital role in the absorption of nutrients essential for thyroid health, such as iodine, selenium, and zinc. A disrupted microbiome may impair nutrient absorption, leading to deficiencies that can worsen Hashimoto's symptoms.
Some studies have even shown that gut bacteria can influence the metabolism of thyroid
hormones, potentially impacting their effectiveness and levels in the body.

Diet can play a crucial role in managing Hashimoto's. While it may not cure the condition,
certain dietary choices can help alleviate symptoms and support overall thyroid function.
An anti-inflammatory diet can help reduce symptoms. Foods rich in antioxidants, such as
fruits and vegetables, can combat inflammation. Incorporate foods rich in omega-3 fatty
acids (like oily fish, flaxseeds, and walnuts), have also been shown to reduce inflammation.
Many individuals with Hashimoto's report improvement in symptoms when avoiding gluten, this is because gluten may trigger autoimmune responses.
Ensuring adequate intake of specific nutrients, such as selenium, zinc, vitamin D, and
omega-3 fatty acids, is important for thyroid health. Foods high in selenium, such as Brazil nuts, can support thyroid function.
Adequate vitamin D levels through sun exposure or supplements is vital in supporting
individuals with Hashimoto’s, this is because Vitamin D plays a role in reducing thyroid
antibodies, and we often see deficiencies are common in those with autoimmune conditions. 
Iron is also a key nutrient in the production of thyroid hormones and it is very much influenced  by  both dietary intake and gut health including SIBO. Without or without an autoimmune thyroid condition, iron will affect thyroid production. More in our blog on iron here.  
A balanced diet that stabilises blood sugar levels can help manage energy levels and reduce fatigue, a common symptom of Hashimoto's but this can also reduce stress on the body which can impact on immune function.
It is advised to be mindful of the consumption of raw cruciferous vegetables (like broccoli
and kale) and soy products, as they may interfere with thyroid function when consumed in large amounts, but it's important to include cruciferous vegetables in cooked form as they can help support hormonal balance and liver detoxification.
Try to limit processed and high-sugar foods which can potentially increase inflammation and disrupt gut health.

Lifestyle factors...

In addition to dietary changes, lifestyle also plays a role in supporting symptoms of
Hashimoto’s. Stress can significantly impact Hashimoto's thyroiditis and potentially trigger or exacerbate symptoms. Stress activates the body's 'fight or flight' response, leading to the release of stress hormones like cortisol. Chronically elevated cortisol levels can disrupt thyroid hormone production and metabolism, and may inhibit the hypothalamus and pituitary gland's ability to regulate thyroid hormone production, leading to lower levels of thyroid hormones.

Stress can alter immune function, potentially increasing inflammation and immune
responses. In autoimmune conditions like Hashimoto's, this can lead to heightened attacks on the thyroid gland.
Chronic stress may inhibit the hypothalamus and pituitary gland's ability to regulate thyroid hormone production, leading to lower levels of thyroid hormones.
Stress has the ability to negatively affect gut health, leading to issues like leaky gut
syndrome, which may worsen autoimmune responses and thyroid function.

We often see that stress can lead to unhealthy coping mechanisms, such as poor dietary
choices, lack of exercise, and disrupted sleep patterns. These factors can further exacerbate inflammation and Hashimoto's symptoms

Engage in moderate exercise, such as walking, swimming, or yoga, to help boost energy
levels, reduce stress, and promote overall well-being can help to reduce symptoms
associated with Hashimoto’s
It's important to prioritise good sleep hygiene to ensure restorative sleep, which is essential for hormone balance.

Hashimoto's thyroiditis can significantly impact daily life, but understanding its symptoms, triggers, and potential lifestyle and nutritional interventions can empower individuals to manage their health more effectively.

Diagnosis: this is done via blood testing but due to issues with poor testing and reference ranging, thyroid health can be suboptimal and can go unnoticed for years with sufferers being told they have depression, chronic fatigue, or are in perimenopause and menopause. Adding to the complexity and confusion, thyroid antibodies can be elevated for years before changes happen with TSH and T4 and so it assumed there isn't a problem when there is. It is also why in our clinic we always offer as standard practice a comprehensive thyroid screen. This is essential at all stages of life and gives us the full story. It can also be pivotal when dealing with infertility and miscarriage. 

Testing: As a clinic we can also offer relevant testing to support thyroid function including a comprehensive assessment with thyroid antibodies. We also offer a range of blood tests which assess sex hormones and cortisol as well as stool testing. To learn more you can book a free discovery call here and we would be delighted to answer any of your questions. 

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. 

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 

“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. 

1. I love cooking so for me taking over, even when I am visiting family makes life easier as I know what we can and can't have and I make a sumptuous feast for all. Regarding Christmas dinner, most of it is GF anyway. There is no gluten in meat or veggies. The issue comes in gravies, stuffing and sausages which are easily adapted. Gravy can be made with cornflour or a GF gravy mix. Sausages can easily be switched to GF from most butchers and supermarkets  nowadays and M&S have the widest range of GF sausages, sausage meat, stuffing and ready made gravies so you really can enjoy your usual seasonal favourites hassle free. There is a recipe for GF stuffing here. 
2. Christmas puddings can be bought GF anywhere now along with mince pies. If you haven't bought yours yet there is still time to have a go with this recipe we've used for years. If you have a look in the free from section you will find options for custard and cream. There are recipes for dairy free custard online and my tip would be to reduce the sugar in any recipe you choose as they are usually super sweet. Oatly is a brand that do a variety of dairy free creams, including pouring cream and creme fraiche along with custard. My favourite brand Coconut collaborative do double cream, creme fraiche and custard. 
3. If you are catering for a buffet, you will need to check crisps and other savoury snacks. You can buy various GF savouries such as sausage rolls or make your own. GF pastry can be tricky and from experience I would go for recipes that include an egg. Easy foods that will suit a mixture of preferences  are cold meats, poached salmon, dips such as hummus, guacamole or salsa with a large tray of crudites or how about a lovely big homemade coleslaw with cabbage, onion and carrot and a simple mayo with some added olive oil and a dash of apple cider vinegar to cut through the richness of the mayo. There are also a range of dairy free cheeses including cream cheeses from Sainsbury's and Tesco as well as brand such as Violife and cathedral cheddar. You can even buy a dairy free camembert these days! 
4. If you are going to someone else's buffet and you don't know what they are offering, why not offer to contribute a couple of things you like. They don't even need to know it's GF or DF as at the end of the day food is food! Nobody will know the difference. If you are not able to contribute my biggest tip is eat before you go! That's what we always do and then we know if all we can have is a few crisps and dips with veg sticks and cold meats we won't starve. You could also easily take with you a pack of GF oatcakes (easily handbag or pocket size)  as these make a lovely accompaniment for anything. Olives make a great snack too and will help keep your blood sugar stable. Fruits and nuts also often adorn the Christmas buffet table so you can always snack on these. 
5. And finally the subject of alcohol.  Cider, wine, sherry, spirits, port and liqueurs are gluten free. You will find a range of GF beers and lagers in bars and supermarkets now. But if you are avoiding alcohol altogether and wondering how to tackle this one in social situations especially if your friendship group or family pressure you to have a drink then you need to come up with a plan which works for you. People avoid alcohol for many reasons and it would be so much easier if others accepted this. Ok, so what you can do is firstly just tell the truth and say you have given it up or are taking a break. You are not obliged to give your reasons unless you want to. If you prefer to not tell the truth you could try saying you've had a funny tummy or have a headache or your hot flushes won't handle it well!  If you are the host you can ensure that alcohol free punch, warmed alcohol free mulled wine with lots of spices and fruits to make attractive, or try some mocktails in pretty festive glasses.  If you have family members who really aren't nice to be with when they've had a few drinks, why not mix up the proceedings with some cups of tea or coffee. Offer up your non alcoholic  drinks just calling them 'punch' etc and if you find they like something keep dishing it out to avoid the other stuff. 
6. Not all farms add gluten to their sausages and burgers etc so have a look at Organic farm Gazegill for ideas. 
7. Last but not least, ask for help. If you're not sure about something ask. Ask us. Ask the shop assistants when you're out and about. Never assume something isn't available just because you have never had it before and haven't seen it. Always ask the staff and if they can't find it they should be happy to do a search for you and find something suitable.  Also tap into local health stores who will always have a range of allergen free foods and can easily check their suppliers for something you are looking for. 

Well that's just a few easy tips to help get you through the festivities without too much stress. When it comes to food, the most important thing for all of us is to enter into a meal stress free and with a sprit of thankfulness. Food is a blessing and is meant to be enjoyed. 

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.