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Focusing on egg quality during the preconception period can play a fundamental part for women trying to conceive. So why does our egg quality matter? Unlike men, who continuously generate sperm on a regular basis, women are born with all their eggs. This number will slowly decline throughout a woman’s lifetime, along with the quality of eggs as she ages. Whilst we cannot change the number of eggs, you can certainly improve the quality via your diet and lifestyle. An egg takes approximately 3 months to mature and then ovulate. During this time it requires specific nutrients that can dramatically help this process. Hence why if you eat a healthy balanced diet and adjust any lifestyle factors that could be detrimental, you can improve egg quality and increase your chances of a healthy and successful pregnancy. Current research largely supports a Mediterranean based diet as the best foods for optimal fertility. This way of eating encourages the consumption of fruits and vegetables, nuts, seeds, legumes, pulses, wholegrains and lean protein sources. It also excludes processed foods and vastly reduces the level of saturated fats via red meat and dairy products, which are consumed in moderation. Think About Your Plate Composition Stabilising blood sugar levels is a core area when it comes to egg health. A poor diet high in added sugars and refined foods can increase levels of inflammation within the body and has detrimental effects on a hormone called insulin. This hormone helps remove sugar from our blood stream and takes it into the cells where our body can use it for energy. Having consistently high blood sugar levels can disrupt the balance of our other reproductive hormones, impacting ovulation, cycle length and the uterine environment. With each meal make sure you are getting a mixture of carbohydrates + protein + a small amount of fat. Fats and proteins are much harder to digest and will blunt the blood sugar response. Your plate should consist of half non-startchy vegetables, a quarter of fibre rich complex carbs and the other quarter a lean protein source. To finish off, you should add 2 tablespoons of healthy fats. Increase Antioxidants Antioxidants are crucial for protecting our eggs against free radical damage and oxidative stress. Women who suffer from hormonally driven conditions such as PCOS, endometriosis, fibroids etc can have higher levels of this type of oxidative damage and lower levels of antioxidants. Lifestyle and environmental factors can also have an impact here, key drivers are pollution, toxins from plastics, smoking, alcohol & chronic stress. An easy way to boost your antioxidant supplies is to eat a diet rich in fruits and vegetables.The key here is to eat a wide variety of different colours, as each one contains different nutrients and antioxidants that can work synergistically within your body. Seafood The main protein source in the Mediterranean diet is fish, which contains high levels of omega 3. This essential fatty acid is a potent anti-inflammatory that is particularly beneficial when it comes to egg health and fertility. Fish is also rich in other fertility friendly nutrients including vitamin D , B6, iodine & selenium. The fish that are highest in beneficial omega 3 (more specially EPA and DHA) include salmon, mackerel, anchovies, sardines and herring. Reduce Caffeine & Alcohol Consuming over 400mg of caffeine per day may have negative effects on our egg health. It can also impact the quality of our sleep, which is when our body does most of its repair. Remember that energy drinks, chocolate, breakfast teas and green tea all contain caffeine too and can add up across a day. Heavy long-term drinking has been proven to cause widespread health concerns. It can also specifically reduce both the number and quality of our eggs, so should be limited when trying to conceive. Drinks should be consumed in moderation and always rehydrated with plenty of water. Take a Quality Prenatal Supplement Food should always be the first port of call when it comes to getting nutrients. However, taking a prenatal supplement for 3 months prior to conception can improve pregnancy outcomes. You may be depleted from specific nutrients, this is particularly common with long-term contraceptive pill use and a poor diet. There is also good evidence to suggest CoQ10 can improve egg quality by increasing energy production, which enables them to mature, fertilise and successfully grow. Always consult a health care provider or nutritional therapist for personalised supplement recommendations before making significant changes to your diet and lifestyle. Want further guidance? Book in with our fertility specialist Gail today to discuss a bespoke nutrition and lifestyle plan that can optimise your fertility journey. ______________________________________________________________________________________________________ Gail Madalena Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Gail Madalena is a registered nutritional therapist specialising in fertility, pregnancy and women’s health. Her expertise lies in hormonal imbalances, such as irregular cycles, debilitating PMS, PCOS, endometriosis, thyroid issues and sub-optimal fertility. Her goal is to reduce hormonal side effects and symptoms by addressing the root cause of the issue. Gail helps couples optimise your nutrition and lifestyle choices, supporting you on your journey to achieving a healthy pregnancy. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Irritable Bowel Syndrome (IBS) is the term used to refer to a collection of symptoms that occur in the lower intestine (or bowel) and lead to a number of digestive and eating problems. The most common symptoms include constipation, diarrhoea, severe bloating and gas - what many describe as a bad gut or leaky gut. Read up on more symptoms and what causes IBS here . Firstly, everyone is different. If possible, try and get a stool test from your GP, especially if you've been travelling overseas or suspect food poisoning. This will help to rule out any foreign pathogens that are an anomaly. Cleaning up you diet. This means: + + + MORE fresh fruits and veggies. Two - three serves of fruit, and six to eight serves of vegetables each day. - - - - Reducing takeaways, ready meals, processed foods, and foods with additives and preservatives. This are just inflammatory triggers and do not heal your gut. A food diary. A log will help to identify patterns and correlations between how you feel and the food you're eating. This is key to identifying any foods that may be core triggers and assist in ruling our allergies. Fibre. If your stools are loose, your fibre intake may be low. This is easily resolved with cleaning up your diet, as fruit and vegetables are packed with fibre. On the other hand, if you're constipated and cramping, this can also be a result of lack of fibre AND a sign of dehydration. So be conscious of your water intake and the inclusion of more beans, lentils, seeds and wholegrains will also get the system moving, aid in detoxification and restore gut health. Fibre is also food to some good gut bacteria - so when you don't eat it, they starve and die, degrading the status of the human gut microbiome. Course of Probiotics. To aid in restoring good bacteria to the gut, ESPECIALLY if you've recently taken antibiotics. Before turning to supplements try to get both pre and probiotics from food. Prebiotic foods feed the good bacteria and help them to grow in abundance. Foods include leeks, onions, garlic and asparagus. Probiotic foods have healthy bacteria already thriving within them - kombucha, kimchi, kefir, miso, sauerkraut. Try to eat at least 2 - 3 portions of these foods each week. If you really do need a supplement, essential it is of good quality with a high CFU of between 2 - 20 billion (this refers to the number of bacteria per dose). Ensure there are multiple strains included in each dose, but don't worry, this level of detail will be on the labelling to help you choose. If none of the above helps, and you're continuing to struggle every day, it's important you seek help from a qualified practitioner. Why? I know the above is challenging, but by reducing the harmful foods it gives your gastrointestinal tract the chance to detoxify, and the fruits and vegetables are the tools to make the process more effective. Remember too, the body's immune system starts in the gut. If gut inflammation is constant, in the short term it leaves you fatigued and perhaps even a little embarrassed. But in the long term this can affect your ability to absorb essential vitamins and minerals which has a domino affect on your entire body including the brain, nervous system, bones and muscles. It can also lead to greater autoimmune conditions and bowel cancer. Still not sure how to reset your digestive system with IBS? We're here to help! Please reach out for a free consultation where we can discuss your symptoms together. Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Pregnancy cravings normally start towards the end of the first trimester, gain momentum throughout the second and then dip off during the third trimester. Not all women will experience distinct cravings, although having a change in your appetite is extremely common and usually nothing to worry about. However, if you are craving soil, soap, charcoal, paper or non-edible items of this nature this could indicate a condition called Pica, or iron deficiency anaemia, which can increase during pregnancy. The most common cravings I see amongst my clients are for energy dense foods such as simple carbohydrates including chips, pizza, pasta, salty foods and sugary snacks like sweets, chocolate and ice cream. Some women may experience a sudden desire for unusual pairings of foods they have previously never enjoyed, for example peanut butter and honey. This is generally thought to be down to the drastic shift in hormones and growing demands for blood flow and energy that pregnancy brings. Your body is going through a period of rapid cell division, not only growing a baby, but also a whole new organ in the form of the placenta. This is an extremely demanding process that can frequently lead to nutritional deficiencies. This may then result in very specific cravings in order that these nutrients be met. On top of this, during pregnancy women also have a heightened sense of smell and taste, which can lead to more intensified feelings of hunger and less desirable food aversions & sickness. Common cravings & Possible Causes Salty Foods Craving salty foods is probably one of the most common food preferences during pregnancy, particularly in the early stages. This could be due to low levels of sodium. Try to limit salty crisps and fried foods as they have higher levels of unhealthy trans fats in them, which can be bad news for our cholesterol levels. Instead opt for naturally occurring sodium in olives, anchovies, seaweed or by seasoning food with Himalayan pink salt, which has a higher mineral content Sweet Foods Chocolate feels like the perfect pick me up if the pregnancy hormones have got you feeling emotional. We often crave it when we are feeling run down or tired (hello first trimester!). Chocolate contains high levels of a chemical compound called tryptophan, which produces the happy hormone serotonin in your brain. In short, chocolate makes us feel good and leaves us wanting more the next time we feel down. Be mindful that chocolate can contain high levels of fat, added sugars and calories so try not to consume it in large quantities. Where possible try switching to dark chocolate, which has a lower sugar content and contains more naturally occurring antioxidants. If you are constantly craving sweet treats, opt for fruit, plain yogurt or fresh smoothies that will give you a sugar boost but also bolster your nutritional intake. Red Meat Red meat is one of the highest food sources of iron and protein. If you are craving meat, it could be a sign that you have iron deficiency or potential anaemia. This is extremely common during pregnancy and other symptoms include extreme fatigue and low energy. Your midwife and GP will monitor iron levels throughout your pregnancy to keep a check on this. Fizzy Drinks If you suffer from morning sickness the chances are fizzy drinks are all you feel like you can stomach. Try to avoid daily consumption of soda though, as these contain high levels of sugars and additives. These can wreak havoc on our blood sugar levels which not only affect our mood and energy levels but can also increase the risk of gestational diabetes. Try sparkling water instead or filtered water mixed with chopped fruits to add subtle flavour. Spicy Food During pregnancy your body's internal temperature gauge is all over the place, again down to those pesky hormones. Eating spicy foods can lead to sweating, which is our natural way of regulating our core temperature and cooling us down. If you are desperate for some chillies, you may just be having a pregnancy hot flush. Fruit During pregnancy, your body will drain all your nutrient reserves and prioritise giving this to the baby. Therefore, it's so important to eat a varied diet that can support both you and your baby. Fruit is a common pregnancy craving, and it's a good one! Fruit is packed full of antioxidants, vitamins, minerals, and fibre that are essential for optimal health, so when you crave this, you can absolutely roll with it and enjoy. Always opt for fresh or frozen fruit over tinned or dried as they tend to have less sugar content. Be mindful of fruit intake if you are suffering with gestational diabetes, because even naturally occurring sugar can impact insulin levels. Dairy Products Another common craving is dairy in the form of cheese and ice cream. This may be linked to a calcium deficiency. Try to increase food sources such as milk, yoghurt, fortified milk alternatives and cereals, fruits, and veggies such as broccoli, kale, collard greens and limit things like ice cream which are less nutritionally dense Overall, it’s important to listen to your body and what it is trying to tell you. It's ok to indulge in slightly unhealthier cravings every now and then but try not to make it a daily habit that could impact your overall health. Moderation is key here, so when cravings for junk food hit, try to distract yourself to take your mind off it. If it persists, think about what that craving could be telling you and try to find a healthier alternative that will nourish you and your baby. From a nutritional point of view the best way to head off cravings is to eat balanced meals throughout the day, instead of continually grazing or snacking on low nutrient foods. I always advise clients to focus on a Mediterranean style of eating, which promotes consumption of a variety of fruits and vegetables, wholegrains, beans, nuts, seeds, and healthy oils every day. Intake of animal products such as poultry, eggs, fish, and dairy a few times a week and limiting processed foods as much as possible. Think About What Goes On Your Plate Think about each meals composition and try to stick to a healthy plate model, which includes half a plate of vegetables, 1/4 lean protein sources (including vegetarian options), 1/4 complex carbohydrates and a thumb size portion of healthy fats. Try to stay active as this will help combat fatigue and energy slumps that are common in the first trimester, and stay hydrated, aiming to drink at least 2 litres of water per day. Finally look at your bedtime routine and sleeping patterns. The target is to be getting 8 hours of sleep per night, which can be achieved by switching off from technology at least 1 hour prior to getting into bed, creating a relaxing sleep environment, and avoiding stimulants past lunchtime (coffee, chocolate, green tea etc). If you would like to more guidance on what to eat during your pregnancy, or you're concerned about your cravings, why not book in a free discovery call with Gail today. There’s no commitment, and all calls are a private and safe space to discuss your concerns. ______________________________________________________________________________________________________ Gail Madalena Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Gail Madalena is a registered nutritional therapist specialising in fertility, pregnancy and women’s health. Her expertise lies in hormonal imbalances, such as irregular cycles, debilitating PMS, PCOS, endometriosis, thyroid issues and sub-optimal fertility. Her goal is to reduce hormonal side effects and symptoms by addressing the root cause of the issue. Gail helps couples optimise your nutrition and lifestyle choices, supporting you on your journey to achieving a healthy pregnancy. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Becky was suffering from severe bloating every day, stomach pain and struggling with her weight when I first met her. The bloating was so significant, that she told me she felt like she ‘had a pregnant belly’. She was also fatigued Feeling demotivated, which was out of character Felt sluggish and struggled to get out of bed Had lost her drive and motivation Suffered with achy hands, swelling and water retention Cracked lips Small spots on the backs of her arms Noticed that certain foods were triggers for her bloating As so many others, Becky had been living with her symptoms for years. After speaking with her during the initial consultation, it became clear to me that her symptoms may be indicative of SIBO - Small Intestinal Bacterial Overgrowth. We completed a breath test to confirm this diagnosis. SIBO is where bacteria have migrated from the large intestine (where they should be) and into the small intestine (where they shouldn't be). When bacteria migrate here and eat the food in the gut, they begin to ferment and give off gases. Up to 50% of people with IBS actually have SIBO but it's not something that is commonly known about. It's very common to occur after bouts of food poisoning or antibiotics. This bacterial imbalance in the gut is why many people with SIBO experience severe bloating, smelly gas, stomach pain, achy muscles, bones and joints and brain fog. It's a result of the toxins produced by the bacteria. In order to rebalance Becky's gut and reduce the bloating, we put together a comprehensive nutrition plan to improve her symptoms. This involved a temporary elimination diet and a structured course of antimicrobials (natural agents and herbs that kill microorganisms and stop their growth). Over a period of several months we worked together on what is known as the 4 R’s protocol. Remove pathogens (bacterial overgrowth causing SIBO) Repair the gut lining with supportive vitamins and minerals to heal ‘leaky gut’ Re-populate with good bacteria (pre and probiotics) to prevent further infection Rebalance the gut with a sustained healthy eating plan and ensure the gut stays ‘balanced’ Working together, Becky’s gut health soon improved, and combined with a more nutritiously dense diet, Becky soon found she had more energy and motivation. She has even lost 1 stone in weight and is hoping to lose more! Here is what Becky had to say: “I would 100% recommend Kelly. She is super lovely and really cares about what she does and her clients. Before I set up time with Kelly I was constantly bloated, fatigued and unmotivated which just wasn’t the usual me, but it had been going on for a few years. I didn’t realise it was all linked. I originally just wanted to ask a few questions about being bloated but after just one consultation Kelly linked everything together and explained in a way I understood what was going on. She created very simple and effective plans for me to follow and easily adjusted when parts weren’t working. Since working with Kelly I have so much more energy, my bloating has gone and feels so much better. I also understand my body more and what is good and bad for me. She gave me after care advice which I really appreciate and I know if there is anything else I can easily go back to her. If needed I will definitely reach out to Kelly again in the future!” Becky was on the 3 Month Nutritional Therapy Package . If you're experiencing similar symptoms, book a free 20 minute consultation on how I can help you today. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

I was asked by SheerLuxe recently about watch-outs when ordering that cheeky take-away and how to make healthier choices. Read on to find out my take... In your opinion, are there some takeaways that are always best avoided from a nutritional point of view? E.g. fried chicken, fish and chips etc? Can these dishes ever be healthy? Absolutely. If you are someone that is having any more than 1 take away per week then fried food should be avoided. Too much fried food can clog your arteries and lead to heart disease if it's regularly consumed. If you are having it occasionally, once every couple of weeks or months or so, then you don't need to worry too much. Many cuisines use a lot of salt and oil (as that's what makes food taste so good), so if you are having takeaways a lot it can really impact your cholesterol levels and lead to weight gain. The main culprits are chips, burgers, spring rolls, tempura, battered fish What are some of the healthier cuisines available when ordering? What should you be looking for? Any keywords/buzzwords to look out for? Services like Deliveroo have so much on offer, and even cuisines/restaurants that you may think are unhealthy, often have lighter meals on offer too. For example, Vietnamese Bun is a better option than an oily noodle or creamy curry dish. It’s a warm salad with glass noodles and a choice of protein. Alternatively, opting for wholegrains where possible, such as with pasta or pizza bases is always a better choice. Use the filters when searching to avoid suggestions you may be tempted by, or to only select healthy choices. Most apps now have a filter for “healthy” or "light meals". Thai, Vietnamese and Japanese food can be healthier options, especially pho, stir fries and soups. People say that Asian cuisine is always a good option as it’s light – is this true? What about sushi rice? Yes and no. For example, a chicken katsu curry can have over 800 calories, and offer little nutritional value. However, if you swap the white for brown rice, and order a side of green vegetables you’ve hit some key nutritional goals. In terms of being a light option, it’s like any cuisine - there are lighter smaller meal choices, or there are calorie rich warm meals. It’s more important that you’re looking at the ingredients - sugar and salt content, and if you can make healthy swaps such as brown rice and add in extra veggies. Asian food is sometimes prepared using flavour enhancers, which are synthetic chemicals added to make the meal more flavoursome. You know how you get very thirsty sometimes when eating asian food? That’s the salt and enhancers at work, as they both dehydrate your body. Avoid Flavour Enhancer 651 and Monosodium Glutamate (MSG) and sulphur dioxide. Most places are great at stating they don't use MSG, but if unsure you can ask if they will remove this for you in the comments of your order. Sushi is probably the healthiest Asian option. It's so fresh and has a good mix of protein, fats and carbohydrates. Obviously deep fried sushi rolls and tempura are not as healthy as your classic nigiri, maki and uramaki, but as long as you have everything in moderation you can enjoy a little bit of everything If you like noodle dishes, such as from Wagamama, is there any way to make this healthier? E.g. swap for brown or rice noodles? Absolutely, if you can substitute anything for whole grains this will provide a healthy dose of fibre which will make you feel full, and get things moving post meal. Always make sure there is a good vegetable to noodle ratio - minimum 50/50. You want to be getting your nutrients in every meal, so whatever you’re craving, you’re nourishing your body. The vegetables will also help to stabilise your blood sugar from the huge carb hit, and make you feel fuller for longer. Add an extra side of vegetables if you're not sure, and try to eat this first, before you fill up on the noodles. If you’re in the mood for a naughtier takeaway, do you have any tips for making it healthier? E.g. how to make an Indian or Chinese healthier? Indian and Chinese meals can get a bad rep, but as long as you’re making smart choices it can be a very nutritious meal. Firstly, assess the restaurant; the location, the photos provided, the scope of their menu will all tell you a lot. If they come across as a greasy takeaway you wouldn’t enter off the street, move on. Secondly, start with a base of vegetables and protein. Both cuisines make vegetables taste AMAZING! Chinese broccoli with garlic, Indian sag aloo (potato with spinach) are always simple and delicious. With Chinese, look for tofu or lean cuts of meat, and with Indian meals there is paneer (a firm cheese) and lentils or chickpeas are often added to most meals (look for dahls). By adding in extra vegetables you are instantly increasing your fibre and nutrient intake. These meals are also diet staples, so they're less altered to cater for different tastes. Thirdly, go for dishes that are more vegetable (eg: tomato) than oil or cream based. You could consider cutting out the deep fried poppadoms and cheesy naan, but let's be honest, these are the best bits of a naughty take away! Ask the chef for their more traditional recipes rather than the Westernised versions like a chicken korma. If you’re craving Italian, what are your top tips for making this healthier? Are there any simple swaps you can make? Yes, where possible select wholegrain pasta or pizza dough. Share a pizza and a side salad and some other veggies with a friend or partner rather than having a whole one to yourself. Try and order traditional - they’re simple recipes that whilst they may use rich foods, they are often good fats (like olive oil) and are designed to fill you up with small serves. Check out the side dishes on offer as you can get the real authentic Italian pizza with a healthy dose of aubergine, tomatoes and salads on the side Quite a few places now offer base choices, such as wholegrain, sourdough, spelt, GF. Picky Wops (in Brixton) have a great line up, as do Zia Lucia. If you love dips, dressing and condiments, do you have any tips for making these healthier? Is there anything you can have in your fridge to serve instead? Any favourite brands? Takeaway dips, dressings and condiments are very likely to contain high levels of vegetable oils, sugar and salt, so if they can be avoided or reduced that would be best. Overall, I’d recommend using your own, where you can see the ingredient list and allow you to make a considered healthy choice when out food shopping. There are so many sugar free, organic and healthier versions of your traditional condiments on the market. This is also more cost effective, as you’re often charged extra for sauces. Alternatively, whilst you're waiting for your order to arrive, you can practise making your own! I like Mr Organic tomato ketchup made with 80% real tomatoes and I really like Sauce Shop who are a couple that make great condiments with healthy ingredients. They've got pretty much everything! The Chipotle Mayo is great. If you’re trying to cut back on meat but the restaurant you’re ordering from doesn’t have lots of veggie options, do you have any tips for creating a balanced meal when ordering? There is not really an excuse for not finding meat-free, high veggie options, especially right now. Vegetarianism, veganism, meat-free Monday's or just generally reducing meat intake is growing exponentially and food suppliers have had to follow to keep up. I just did a quick look and checked Veggie and vegan options in my area and there was over 300 options! Go back to the filters - you can filter by vegetarian/vegan, healthy, healthy options and some food services also have 'Meat-Free' Often getting your veggie uptake up is through sides or add ons so make sure to scroll through the entire menu (sides are usually at the bottom). Or swap it around - order a vegetarian main with a side of meat. Also remember you can add food you already have in the fridge to the meal - make a side salad, or prepare your own rice whilst you’re waiting. If you’re gluten free, do you have any tips for ordering sensibly, or favourite restaurants that do gluten free food? Again, use the filters to ensure the restaurant has clearly labelled their items and caters for this option. Always add that you’re GF to the comments to avoid-cross contamination (vital for coeliacs). The trouble with gluten is that it can be in a lot of sauces, especially ones you don't expect like soy. So if you are coeliac it's especially important to call and double check with them that they have GF options. Some places may not cater for coeliacs as they can't guarantee cross contamination. Always better to call and ask rather than get sick afterwards! I'm a big fan of Basilicos gf pizza. If you’re on a low-carb/keto diet, do you have any tips for ordering sensibly, or favourite restaurants? Start by identifying what source of protein you want the centre of your meal to be. This will make it easier to search what you’re after, and then you can use sides to top up low carb options Ordering grilled chicken or lamb chops can be accompanied by a side salad. Turkish Shish kebabs on a stick are great for keto options. I like Best Kebab in Stoke Newington. What are some of your favourite healthy options on Deliveroo and what do you order? If I’m feeling naughty I like to go for a Halo Burger but my favourite healthy options are Nem Nem, Rosa's Thai, Holy Cow and Mildreds BEST FOODS TO ORDER AT… Indian: Palak Paneer (Spinach and paneer cheese), black lentil dahl, chicken & chickpea masala curry, grilled lamb chops Suggested places to try: Tayyabs, Atcha, Nusa Kitchen Chinese: Steamed cabbage dumplings, NiuRou Fun (braised beef with vegetable, noodles and soup), salt & pepper squid, spicy seaweed, and any mushroom dishes. Suggested places to try: Sichuan Folk (can offer GF options too), Master Wei Xi-an Cuisine, Yauatcha (for a very special treat) Asian (noodles/sushi): Vietnamese Bun or Pho, Thai Green/Red Curry Suggested places to try: BunBunBun, Pho, Rosa’s Thai, Hanoi Cafe Lebanese: Falafel salad box with hummus and pickles Suggested places to try: Your local Turkish to get it piping hot, Fanny’s Kebabs (check out their rice boxes), Best Kebab Italian: Grilled vegetable mezze plate, whole grain pasta with sauce of choice + veggies (not carbonara) Suggested places to try: Picky Wops (amazing selection of pizza bases), Pasta Evangelists, Zia Lucia, Basilicos. Nudo Pizza offers a healthier alternative to greasy pizza and uses wholegrain bases Fish & Chips: Grilled, not battered, fish if you can! Suggested places to try: Fish House (order the whole roasted fish and add sides), Poppies If you're looking for further nutritional advice, book with me for a free 20 minute consultation. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

When Becca first came to me she was suffering with a range of gastrointestinal upset and skin issues which indicated IBS, a disrupted gut microflora and histamine intolerance A mix of constipation and diarrhoea Bloating Foul smelling stool and gas Mucus in the stools Acne and red inflamed skin Post nasal drip Itchy skin Brain fog Because of this gut imbalance she was also experiencing cystic acne on her face and fatigue from poor absorption and bacterial imbalance. The skin is your largest organ so toxins will often come out through the skin in the form of spots. Upon further investigation, Rebecca had had extreme food poisoning in India, which then followed with a period of fainting episodes, itchy skin, post nasal drip, continuous muscle cramps, brain fog, low mood and subsequent further fatigue. I initially suspected SIBO (Small Intestine Bacterial Overgrowth) based on her gut concerns and history of food poisoning and antibiotics, as well as a histamine intolerance because of the itchy skin and post nasal drip. SIBO accounts for up to 80% of IBS cases and causes severe bloating, foul smelling gas and stool as well as brain fog and fatigue. We also completed a comprehensive stool analysis and it came back that Rebecca also had a parasite, very common in a lot of people and most likely picked up in India. We put Rebecca onto a Low FODMAP/SIBO diet, and very quickly we could see what foods were triggers and caused bouts of gas or constipation. We also had an extensive herbal antimicrobial cleanse to kill off the parasite and help balance her gut bacteria. We worked together to ensure Rebecca was eating enough calories in each meal by incorporating a wider variety of protein, such as oily fish, and complex carbohydrates. Becca’s tendency to skip meals saw her blood sugar plummet, exacerbating her symptoms of fatigue, so by eating three meals each day with enough nutrient and caloric content, we could stabilise her blood sugars, whilst also giving her gut a break between meals to digest and rest - very important for suffers of any GIT issues. Water and fibre was also key to Becca’s protocol. By drinking enough water and getting enough fibre meant we could improve bowel movements and help her body to detoxify excess hormones that were a contributing factor in causing her acne. We also worked to reduce the amount of inflammatory foods which are known triggers for hormonal imbalances, acne, bad gut bacteria overgrowth and exacerbate kidney and bladder infections which was also a common occurrence for Rebecca. After a few months Becca was able to tell the difference. Bowel movements were becoming more regular, and if not, she was able to pinpoint exactly why (not enough fibre or water the day before, had eaten a trigger food) and her skin was clearing up with far less cystic spots appearing. As we moved into the reintroduction phase, whereby Becca could slowly start to test her reaction to new foods, we worked on stabilising her gut microbiome through supporting herbs and supplements such as digestive enzymes, fermented foods and pre and probiotics. Becca’s now experiencing far less bloating and constipation and her skin is constantly improving. Most importantly, she now has the knowledge to understand what causes her symptoms and the power to heal herself. Becca was on the 3 Month Nutritional Therapy Package . If you're experiencing similar symptoms, book in with me for a free 20 minute consultation on how I can help you today. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

When Aicha came to me she was struggling with her skin and digestion. A combo which I often see women struggle with in my clinic: Acne on her face and back Weight fluctuations Poor sleep Bloating and constipation, often going to the toilet less than once per day Aicha had been given a 3 month course of antibiotics by the doctor to clear up her acne. We discussed the pro’s and con’s of taking the medication and Aicha decided that she wanted to take a more natural approach first and see if we could use nutrition to help improve her skin. Priority was to balance Aicha’s hormones (which were the cause for the acne) by stabilising her blood sugar levels and ensuring harmful toxins and excess hormones were being excreted properly. Constipation is a major factor in hormonal imbalance, as irregular bowel movements means that hormones aren't able to leave the body efficiently and end up being recirculated back into the bloodstream (this is how constipation can cause pumples too as the toxins can exit via the skin!). We worked together on improving the types of food she was eating, when she ate and the importance of proper hydration. This was coupled with advice on exercise and lifestyle which is important to activate the parasympathetic nervous system, our ‘rest and digest’ nervous system. Many people don't realise that stress plays a huge role in hormonal imbalance. Cortisol, our stress hormone can negatively affect our insulin levels, which is directly related to our hormones. The more this is out of balance, the more we will experience symptoms of PMS, acne, fatigue and low mood. Within the first month, Aicha’s motivation had improved and she found herself enjoying cooking again and her insomnia had disappeared. By the third month, Aicha’s acne had started to clear up, digestion and bowel movements were very regular, and her moods throughout the month were balanced. More importantly, Aicha felt in control, and knew what steps to take to get herself back in balance through food and exercise. After four months of working with Kelly, Aicha no longer experiences mood swings around her periods and her acne is almost gone. She’s much happier and confident with herself and empowered to nourish her body, adjusting to its needs. Here is what Aicha had to say... "My concerns were that it would not work, as I did see dermatologists and treated my acne before many times, but it always kept coming back. And with all the commercial recommendations out there, we feel wary of who to trust when it comes to our health and well-being. I felt like rediscovering myself. The person I wanted to be had finally come out of its shell & stepped out into the light. This was my highlight: the food programme was definitely life changing because although I was eating healthily overall prior to our meeting, I discovered with you that I was not eating the right way at the right time. You introduced me to new products and I understood which ones were good for my health and which ones were bad, and consequently the reason for my acne coming back. This also helped greatly with my digestion, but also my mood swings started to lessen and my appetite was finding balance again as well as my weight. I found pleasure in cooking again, something I love and very much enjoy, I sleep better, my mood swings are gone, I understand why they kept coming due to my sugar, sugar, sugar cravings, which have now been replaced with healthy snacks & breakfast. I found joy in exercising once more now that my eating and weight gain are in harmony, whereas before I felt discouraged to exercise and was not consistent with sticking to my weekly programme because it made me lose weight very quickly. I only have something sweet occasionally now, where I actually enjoy it. So, this has been great in the sense, I am in control of what I eat, what products I use in a healthy manner, which was what I wanted to achieve. I could not have asked for better. You have been amazing to work with, and I actually wouldn't use ‘work’, because you made me feel so comfortable, it felt like confiding in a friend. I very much appreciated the genuine side to you whenever you gave me advice, your ethical approach whereby you care about privacy and confidentiality, and how you took time to listen - really took the time to listen. I think it's what I needed, someone who could listen, someone I could speak to about my anxiety without actually fearing judgement or shame, someone who would recognise the recurring patterns and advise me in an honest constructive way. I am very grateful to you; you have made my journey exciting and enjoyable, I could not have hoped for a better coach. I needed this change; it's been there in my subconscious for a long time and I am so happy and thankful that I came across you when I decided to act upon it. The process was so natural and balanced, just like your motto. Thank you for your positive energy and for being considerate to other people' feelings, something that is rare nowadays.” Aicha was on the 3 Month Nutritional Therapy Package . If you're experiencing similar symptoms, book a free 20 minute consultation on how I can help you today. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Over the last few years gut health has really come into focus, as the intricate details of what's happening inside our bodies is more crucial than ever. But how can you see what's happening inside? Blood tests only tell so much and full body scans are incredibly expensive. One of the key diagnostic tests that we do have access to is stool testing, a process that might not be the most glamorous but is undeniably informative.  At The Natural Balance, this is a key tool we often use to help our clients, so we're absolutely dedicated to talking about it! What Is a Stool Test & Why Is It Important? A stool test involves collecting a sample of your faeces that is then sent off and analysed in a laboratory. Common tests are the stool occult blood test, designed to detect hidden blood in the stool, and the H pylori stool test, crucial for identifying H.pylori infections that can lead to ulcers. These are often done on the NHS if a patient presents with a specific set of symptoms. However, what if your symptoms are more related to gas, bloating, constipation and/or diarrhoea? Intolerance to certain foods? General malaise and not feeling 100%? This is where a comprehensive stool test can help. This stool sample test can reveal a myriad of information about your gut health, from detecting infections to understanding your gut flora balance.  Whether you're experiencing symptoms like constipation, diarrhoea , or unexplained stomach pains, or you're just keen on a health check-up, our stool test kits provide detailed insights that help us to get right to the root of your concerns. Our GI Effects Stool Test and Calprotectin stool test are particularly sought after for their thoroughness in evaluating gut health issues. The Role of Stool Testing in Diagnosing Gut Issues Stool testing plays a pivotal role in diagnosing a range of conditions, from Irritable Bowel Syndrome (IBS) to inflammatory bowel disease (IBD), parasitic infection and guy dysbiosis.  The Calprotectin stool test, for instance, is an invaluable tool in detecting inflammation in the intestines, a common marker of conditions like Crohn's disease and ulcerative colitis. At The Natural Balance, we believe in a holistic approach to health, understanding that the body works as an interconnected system. By offering stool testing as one of our diagnostic tools, we can help to not just to diagnose but to guide you towards the path of healing.  How Exactly Does It Work? It Sounds Awkward Everything is done in the privacy of your own home. The kit come with everything you need for a hassle-free sample collection with detailed instructions and videos. Often you will need to collect your poo over a 24 hour period so it's best to plan to do it over a quiet weekend. Once completed, your sample is collected and taken to the lab for testing. Yes, it can be awkward, and no one likes to talk about it, but this testing can reveal so much about one's health that it is worth any bit of awkwardness. Who Is The Test Suited For? The stool test is incredibly thorough, making it suitable for a wide range of symptoms. It's particularly recommended for gut dysbiosis, IBS, IBD, parasitic infections, or leaky gut—often diagnosed using a calprotectin stool test. Symptoms indicating the need for a stool test include constipation, diarrhoea, blood in stools, acne, brain fog, recurrent thrush, new food sensitivities, chronic gas and bloating. There are many more, so if something isn't right, speak to a health professional. No symptom is too insignificant. What If One Of My Symptoms Is Constipation, How Can I Do This Test? Stool testing is can be conducted over a set period of time, allowing for sample collection whenever possible. So if you're frequently constipated this will be taken into consideration and you will be advised accordingly. Even a constipated stool sample can offer a wealth of information for analysis. How can the test help a health professional treat me? The GI Effects stool test is one of the most comprehensive yet accessible tests available, analysing over 20 types of bacteria and assessing inflammation levels, parasites, yeast infections, and digestive enzyme efficiency. It can be a crucial tool in diagnosing and treating gut disorders, offering insights into enzyme deficiencies and potential bacterial overgrowths. The report provided is incredibly detailed, providing a clear path for treatment. Is It Expensive? Yes, due to its detailed nature, this stool test is a private service not covered by the NHS. However, the investment in a stool test kit, such as the GI Effects, can be invaluable in uncovering the root cause of gut health issues and guiding effective treatment. So whilst stool testing might seem daunting at first, it's a powerful tool in uncovering the secrets of your gut health. At The Natural Balance, we're here to guide you through every step of this journey, ensuring you have the support and knowledge to make informed decisions about your health. Whether you're concerned about symptoms or simply curious about your gut health, our stool testing services are designed with your wellbeing in mind. See how a stool test diagnosed Rebecca with a parasite and how we improved her IBS and acne as a result. Get in touch with us for more information on how to take the first step towards understanding your gut health better. Together, let's unlock the door to a healthier, happier you. ______________________________________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Food intolerance is an increasingly common issue, affecting millions of people worldwide. Unlike food allergies, which can cause immediate and severe reactions, food intolerances often manifest in more subtle ways, making them harder to diagnose and manage. In this guide, we'll explain the differences between IgG and IgE allergies and food intolerances, identify the symptoms and causes of food intolerances, and provide insights into testing and treatment options. Difference Between IgG and IgE Allergies and Food Intolerances To understand food intolerance, it's essential to distinguish it from food allergies, specifically IgG and IgE-mediated allergies: IgE Allergies: Immunoglobulin E allergies are what most people think of when they hear "food allergy." These reactions occur when the immune system produces IgE antibodies in response to a specific food protein. The symptoms are typically immediate and can range from mild (such as hives or itching) to severe (such as anaphylaxis). Common food allergens include peanuts, shellfish, and tree nuts. IgG Allergies: Immunoglobulin G allergies, on the other hand, are less understood and more controversial. Some practitioners believe that IgG antibodies, which are produced in response to various foods, can lead to delayed reactions and chronic symptoms. These reactions can take hours or even days to appear and might include digestive issues, headaches, and fatigue. However, the scientific community is divided on the significance of IgG antibodies in food intolerance, with some studies suggesting a correlation and others finding no substantial evidence. Food Intolerances: Food intolerances differ from both IgE and IgG allergies as they do not involve the immune system directly. Instead, they result from the body's inability to properly digest or process certain foods. This can be due to enzyme deficiencies, reactions to food additives, or sensitivities to naturally occurring chemicals in foods. Common intolerances include lactose intolerance (due to a deficiency in the enzyme lactase) and gluten intolerance (often linked to non-coeliac gluten sensitivity). What Are the Symptoms of a Food Intolerance? Food intolerance symptoms can be varied and often overlap with other conditions, making a diagnosis challenging. Common symptoms include: Bloating and gas Diarrhoea or constipation Abdominal pain or discomfort Nausea Fatigue Headaches or migraines Skin issues, such as rashes or eczema Joint pain These symptoms typically appear several hours to days after consuming the triggering food, making it difficult to pinpoint the exact cause without proper testing and guidance. Often people suspect they have an allergy, IBS or are just "exhausted" before realising it might be an intolerance to a certain food. What Causes Food Intolerances? Several factors can contribute to the development of food intolerances, including: Leaky Gut Syndrome: Leaky gut syndrome, or increased intestinal permeability, occurs when the lining of the small intestine becomes damaged, allowing undigested food particles, toxins, and bacteria to "leak" into the bloodstream. This can trigger an immune response and lead to inflammation, contributing to food intolerances. Inflamed Gut Microbiome: A healthy gut microbiome is essential for proper digestion and overall health. An imbalance in gut bacteria, often caused by poor diet, antibiotics, or stress, can lead to inflammation and digestive issues. This imbalance can affect how the body processes certain foods, leading to intolerances. Lack of Enzymes on Gut Lining Due to Inflammation: Inflammation in the gut can damage the cells that produce digestive enzymes. Without sufficient enzymes, the body struggles to break down food properly, leading to symptoms of food intolerance. For example, a deficiency in lactase enzyme results in lactose intolerance. How Do You Test for Intolerances? Identifying food intolerances can be tricky, but at The Natural Balance we use several testing methods to help us work it out. Elimination Diet An elimination diet involves removing suspected foods from your diet for a period (usually 2-4 weeks) and then gradually reintroducing them one at a time. This method can help identify specific foods that trigger symptoms. The Natural Balance offers guidance on how to effectively implement an elimination diet, ensuring you get accurate results. This is a great place to start, especially when you already have an idea of what may be the triggering food. Blood Tests Blood tests can measure the levels of IgG antibodies against specific foods. While the clinical significance of IgG antibodies is debated, some practitioners use these tests to identify potential food sensitivities. The Natural Balance can provide access to reliable testing services and help interpret the results. Note that a blood test cannot identify the type of food, only measure if there are heightened levels of antibodies. Hydrogen Breath Test This test measures the amount of hydrogen in your breath after consuming a specific sugar, such as lactose. Elevated hydrogen levels indicate poor absorption and possible intolerance and is used to diagnose Small Intestinal Bacterial Overgrowth . Stool Tests Stool tests provide insights into your gut health, including the presence of inflammation, imbalances in gut bacteria, and digestive enzyme activity. The Natural Balance can help you access comprehensive stool testing and provide personalised recommendations based on the results. This type of testing, whilst may sound uncomfortable, is one of the most detailed and informative diagnostic test you can do, as it can reveal so much about the state of your gut. What is the Connection Between Leaky Gut and Food Intolerance? Leaky gut syndrome and food intolerance are closely linked. When the gut lining is damaged, it allows larger food particles to pass through into the bloodstream. The immune system may then recognise these particles as foreign invaders and mount an immune response, leading to inflammation and food intolerance symptoms. Addressing leaky gut is crucial for managing food intolerances. By healing the gut lining and reducing inflammation, you can improve digestion and reduce or eliminate symptoms of food intolerance. Healing can be done through a blend of natural supplements and dietary recommendations designed to support gut health and repair the intestinal lining. Can Food Intolerance Be Fixed Permanently? The good news is that food intolerances can often be managed and even resolved through a combination of dietary changes and gut-healing protocols. A gut healing protocol focuses on repairing the gut lining, reducing inflammation, and restoring balance to the gut microbiome. This may include: Removing Trigger Foods: Identify and eliminate foods that cause symptoms. This is usually the first step in managing food intolerances. Anti-Inflammatory Diet: Incorporate anti-inflammatory foods, such as leafy greens, fatty fish, and turmeric, to reduce gut inflammation. Probiotics and Prebiotics: Support a healthy gut microbiome with probiotic supplements and prebiotic-rich foods like garlic, onions, and bananas. Digestive Enzymes: Supplement with digestive enzymes to aid in the breakdown and absorption of nutrients. L-Glutamine: An amino acid that helps repair and maintain the integrity of the gut lining. Herbal Supplements: Herbs such as slippery elm and marshmallow root can soothe and heal the gut lining. How The Natural Balance Can Help At The Natural Balance, we believe in a holistic approach to health and wellness. Our range of natural supplements, expert guidance, and personalised health plans are designed to support you in managing food intolerances and achieving optimal health. By addressing the root causes of food intolerances, such as leaky gut and inflammation, we help you restore balance and vitality. Unsure where to start? Book a free consultation with one of our health experts. We offer personalised advice and tailored health plans to help you manage food intolerances and achieve your health goals. Food intolerance is a complex and often misunderstood condition, but with the right knowledge and support, it can be managed and even resolved. By understanding the differences between IgG and IgE allergies, recognising the symptoms and causes of food intolerances, and following a gut healing protocol, you can improve your digestive health and overall well-being. Get in touch with us for more information on how to take the first step towards understanding your gut health. FAQs What is the difference between a food intolerance and a food allergy? Food intolerance involves difficulty digesting certain foods, causing symptoms like bloating and gas. Food allergies trigger the immune system, leading to severe reactions such as hives or anaphylaxis. What are the common symptoms of food intolerance? Common symptoms include bloating, gas, diarrhoea, constipation, skin rashes, and headaches. These result from the digestive system struggling to process specific foods. How can food intolerances be diagnosed? Food intolerances can be diagnosed through blood tests measuring IgG antibodies or elimination diets where suspected foods are removed and reintroduced. Can food intolerances be treated or managed? Yes, food intolerances can be managed through gut healing protocols, dietary changes, and removing trigger foods which firstly helps heal and restore gut health and reduce symptoms long term. Learn about our approach   here . ______________________________________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Living with an eating disorder can feel like a constant battle with your own emotions. Whether you find yourself constantly overeating, restricting your food intake, or using food as a coping mechanism, it's important to recognise the signs and seek help. Sometimes it's hard to identify an eating disorder as it can be such a broad spectrum of symptoms. Let's talk about this today, and how to go about seeking advice, guidance or support. Identifying Signs of an Eating Disorder Eating disorders are characterised by a complex interplay of behaviours, emotions, and attitudes towards food and body image, so recognising the signs can be tricky. Key indicators include an obsession with weight, body shape and dieting, coupled with drastic changes in eating habits. This might manifest as skipping meals, excessive fasting, excluding whole food groups, or a propensity for secretive eating rituals. An intense fear of gaining weight, despite possibly being underweight, is another tell-tale sign. Those suffering may frequently check their appearance in the mirror, criticising their body size or shape, or comparing themselves unfavourably to others. A notable withdrawal from social situations, especially those involving food, and a shift towards isolative behaviour can further signify an underlying issue. Physical symptoms, such as fluctuations in weight, dental problems from purging, or the cessation of menstruation in women, can also emerge. It's vital to recognise these signs not merely as dieting or a phase but potentially as indicators of a deeper, more serious condition that necessitates professional intervention. The Spectrum of Eating Disorders & Their Classification The classification of eating disorders comprises several distinct categories, each defined by unique symptoms and behavioural patterns. The primary categories include: Anorexia nervosa, characterised by extreme food restriction and a profound fear of weight gain Bulimia nervosa, which involves cycles of binge eating followed by compensatory behaviours such as purging Binge eating disorder, marked by frequent episodes of excessive food consumption without subsequent purging Other Specified Feeding or Eating Disorders (OSFED) is a further classification that captures conditions not meeting the full criteria of the aforementioned disorders but when someone still presents with significant distress or concerns around their relationship with food and/or their body. This comprehensive spectrum underlines the diversity of eating disorders, emphasising the importance of tailored interventions for effective treatment and recovery. We've learnt so much over the last few decades about treatment, that like with anything else, it is not a standardised approach - every case is unique and treated with the utmost respect and privacy. Also, by understanding the variety of disorders and classifying them, it acknowledges the varied experiences of those individuals. Help is Available - Charities Offering Free Resources & Support Navigating the path to recovery from an eating disorder can seem daunting, but a wealth of support is available to guide and assist you. Several charities stand at the forefront, offering free resources that are instrumental in both understanding your condition and embarking on a journey towards healing. Beat Eating Disorders , a leading UK charity, provides a comprehensive suite of services, including helplines, online forums, and peer support, designed to offer comfort and advice. Similarly, the National Eating Disorders Association (NEDA) extends a helping hand with a variety of resources aimed at individuals facing the challenges of disordered eating. These organisations also offer guidance on navigating the NHS and accessing professional support, ensuring that you're not alone in this. Learning you or your loved ones are not alone. There is a plethora of local and online groups facilitated by these charities create a community of support, allowing individuals to share their experiences and coping strategies in a safe and understanding environment. Leveraging these resources can be a critical step in acknowledging the need for help and finding the courage to seek it, ensuring that no one has to face their eating disorder in isolation. Taking the Next Steps: Seeking Help & Support Embarking on a journey towards healing from an eating disorder requires courage and the decision to seek professional guidance. It can be very challenging to make that first step and initiate a conversation with a healthcare professionals, but they're able to start your healing journey for you. They will likely provide a comprehensive evaluation and discuss a treatment strategy tailored to your needs. Engaging with a doctor, therapist, or nutritional therapist not only facilitates an accurate diagnosis but also opens avenues for personalised therapy and support. In addition to medical treatment, therapy sessions with a counsellor can unveil the emotional layers underpinning disordered eating patterns, fostering a deeper understanding and facilitating a path towards recovery. This proactive approach in reaching out for help marks a vital step in breaking the cycle of disordered eating and negative thoughts. It empowers individuals to reclaim control over their eating habits, emotions and, ultimately, their lives. How Can Nutritional Therapy Aid Recovery? Seeking out a nutritional therapist (sometimes simply called a nutritionist or NT), may not be your first thought when looking to recover from disordered eating. However, a nutritional therapist can sometimes be exactly the right person, providing care rooted in a holistic approach. This therapeutic approach is centred on creating a bespoke nutrition plan tailored to the individual's needs, aiming to restore balance and foster a harmonious relationship with food. By working closely with a nutritional therapist, one can begin to address the nutritional imbalances and deficiencies that often accompany disordered eating, which can exacerbate physical, emotional and mental symptoms. Nutritional therapy delves into the intricacies of food behaviour, guiding individuals towards understanding and practising mindful and intuitive eating. These techniques encourage a more attuned relationship with hunger and satiety cues, moving away from the guilt and anxiety that food choices often provoke. Education around the principles of balanced eating and the nutritional value of foods further empowers individuals, enabling them to make informed choices that support their health and well-being. More than just a focus on food, nutritional therapy seeks to unravel the emotional threads linked to eating patterns, providing a safe space to explore these connections. It's a transformative process that not only aids in physical recovery but also nurtures self-compassion and a positive self-image. Working with a nutritional therapist offers a path towards healing that is both nurturing and life-affirming, emphasising that recovery encompasses the whole person – body, mind, and spirit. Lastly, staying true to working from a holistic approach, a nutritional therapist will always advise when help from other health professionals is needed. If you would like to discuss anything you've read in this blog in relation to your own concerns around your relationship with food, then please book a call with our Eating Disorder and Obesity specialist. Irina Pollastri Registered Nutritional Therapist, Health Coach, Eating Disorder and Obesity Specialist Dip CNM, mBANT , mANP , mCNHC , NCFED Irina has a special interest in eating disorders and disordered eating, such as binge eating, bulimia, chronic dieting, restrictive eating, emotional eating, and poor relationship with food in general. To provide support in these areas and any co-occurring health conditions, Irina offers a personalised approach, which combines nutritional, behavioural, and psychological interventions. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Are you struggling with digestive issues or looking to improve your overall health through nutrition? In the realm of functional based medicine, there are specialists known as nutritional therapists (like us here at The Natural Balance!) who can offer tailored guidance to help you achieve your wellness goals and improve your health span But what sets us apart from traditional nutritionists and dietitian's? In this blog post, we will delve into the differences between these professionals and explore what you can expect when working with a nutritional therapist. What Is Functional Medicine-Based Nutritional Therapy? Functional based medicine represents a paradigm shift in the approach to health and wellbeing, focusing on identifying and addressing the underlying causes of disease rather than merely treating symptoms. Within this framework, nutritional therapy's role is on harnessing the power of food to heal the body. This approach is grounded in the understanding that each individual is unique, necessitating bespoke nutritional strategies to support their health journey. Nutritional therapists adept in functional medicine meticulously assess each client's health history, lifestyle, and biochemical individuality to develop tailored nutrition and lifestyle interventions. These interventions are designed not just to alleviate current health concerns but to foster long-term resilience, vitality and overall zest for life! By prioritising a deep understanding of the complex interplay between diet, lifestyle factors and health, functional medicine-based nutritional therapy empowers individuals to achieve optimal wellness long-term. This holistic and comprehensive approach ensures that every facet of the individual's health is considered, setting the foundation for profound and lasting health improvements. Nutritionist & Dietitian: Understanding the Difference I get asked so often the difference between a nutritionist and a dietitian. They sound the same, both deal with food and diet, both work towards helping clients make healthier food choices, so what's the difference? The roles of nutritionists and dietitian's may appear similar at first glance, yet they are distinguished by notable differences in training, regulation, and scope of practice. Nutritionists typically focus on providing guidance for enhancing overall health through diet and lifestyle adjustments. Their advice is often centred around general wellness, preventive nutrition, and may cater to individuals looking to improve their dietary habits without specific medical needs. Nutritionists receive formal education (in the UK it is a minimum of an Advanced Diploma), and often have additional qualifications to support their clients, such as health coaching, counselling, or physical expertise such as yoga and meditation. Dietitians, conversely, are regulated healthcare professionals that have a degree qualification that permits them to work in clinical settings, such as hospitals. They are who you would be referred to on the NHS. They possess the qualifications to assess, diagnose, and treat nutritional problems and a range of medical conditions with dietary interventions. This level of expertise is critical for those who require specialised nutritional management within a clinical environment or time sensitive situation, as seen in hospitals. Understanding these distinctions is paramount when seeking nutritional advice, especially if you have specific health concerns or conditions that necessitate a more clinical approach. While both nutritionists and dietitians play vital roles in promoting health and wellbeing, your personal health goals and needs should guide your choice between these professionals. The Natural Balance "Science Based - Natural Health Solutions" The Journey with a Nutritional Therapist: What to Anticipate Embarking on a journey with a nutritional therapist signifies the commencement of a deeply personalised health venture, where your unique needs are at the forefront of every decision made. Your initial encounter will involve an extensive review of your health history, an exploration of your current dietary patterns, and a thorough discussion about your symptoms and wellness aspirations. This initial consultation lays the groundwork for crafting a customised nutrition plan, meticulously tailored to align with your body's specific requirements. This plan will not only encompass bespoke dietary advice but may also include recommendations on supplements and lifestyle alterations that can support your journey towards optimal health. As you progress, your nutritional therapist will remain a source of support, offering adjustments to your plan based on your evolving needs and the progress you make. It is not a "one-appointment-thank-you-be-on-your-way" situation. Nutritionists will be your guide, mentor, and cheerleader, assisting you in navigating challenges and celebrating your victories as you journey towards improved health and wellbeing over a set period of time. At The Natural Balance, we work together for a minimum of 3 months to navigate your journey together. The Holistic Impact of Nutritional Therapy on Overall Wellbeing The holistic impact of nutritional therapist is often what surprises clients the most, as it goes well beyond the mere alleviation of symptoms, and instead nurtures the entirety of one's wellbeing. By identifying and correcting any imbalances within the body, individuals may experience a notable enhancement in energy levels, a marked improvement in mental clarity, and a significant reduction in daily discomfort. Nutritional therapy recognises the importance of optimised nutrition in cultivating not only physical health but emotional and psychological wellbeing too. Through this lens, nutritional therapy is not just a remedy; it is a proactive strategy designed to enrich one's quality of life, encouraging a harmonious balance within the body that resonates through all aspects of health and wellness. To balance the Body, Mind and Soul Making the Choice That’s Right for You: How to Proceed Deciding on the appropriate path towards enhancing your health through nutritional support is a significant step. Your individual health aspirations and specific concerns should steer this decision for you. If you lean towards a holistic approach that delves into the root causes of your health dilemmas, a nutritional therapist versed in functional based medicine might be your ideal ally. Choosing a professional to guide you in this journey is more than just a practical decision; it's about finding someone who can offer support, expertise, and understanding tailored to your personal health narrative. Remember, embarking on this path is not merely about addressing immediate health concerns but about making a commitment to your long-term wellbeing. Here at The Natural Balance, we offer free 20 minute consultations to see if we're the right fit for you. So if you'd like to start your journey with us, why not book in a call with one of our specialists? _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Small Intestinal Bacterial Overgrowth, commonly known as SIBO, is a condition that occurs when there is an abnormal increase in the number of bacteria in the small intestine. This can lead to a variety of uncomfortable symptoms and challenges in treatment as it is often misdiagnosed. Let's deep dive into SIBO, its, treatments and why it can be such a challenge to overcome. Understanding Small Intestinal Bacterial Overgrowth SIBO is characterised by an unwanted proliferation of bacteria within the small intestine. This abnormal increase disrupts the natural ecosystem of the gut, leading to the malabsorption of nutrients and an array of unpleasant digestive symptoms. The precise reasons behind the migration and multiplication of these bacteria from the colon into the small intestine remain complex, sometimes caused by gut motility issues, anatomical abnormalities or by also suffering from IBS. It’s this intricacy that demands a nuanced approach to both diagnosis and treatment, aiming to restore harmony within the digestive tract. Recognising the Symptoms & When to Seek Help Firstly, if you are suffering from any form of uncomfortable digestive symptoms that are recurrent or chronic, please speak to a health professional. No symptom is too small and no one should live daily with being uncomfortable. Symptoms to watch out for include persistent bloating, excessive wind, discomfort in the abdomen, bouts of diarrhoea and/or constipation, foul-smelling stools, acid reflux, bad breath nausea and signs of nutrient deficiencies such as fatigue or anaemia. Another give away, which is different to IBS, is if you have trouble digesting fatty foods such as dairy or rich meats. These manifestations mirror other gut-related conditions, making it all the more important to seek professional advice for an accurate diagnosis. Diagnosing & Confirming SIBO Navigating the pathway to a definitive diagnosis of Small Intestinal Bacterial Overgrowth is actually very easy! A breath test, where expelled air is analysed for the presence of hydrogen and methane gases, which is the bi-product from the bacteria. Due to the overlap of symptoms with other digestive disorders, at The Natural Balance, we often also do a breath test to ensure we can rule out a client does not have SIBO in addition to any other conditions. We do this, as often sufferers of IBS also have SIBO! Very rarely, a small intestinal aspirate may be utilised, allowing for the direct sampling and cultivation of bacteria from the small intestine, but this would be done within a hospital setting. Treating SIBO - A Personalised Approach Treating SIBO requires a bit harder work than the test to diagnose it. A holistic nutritional approach relies on the use of antimicrobials to restore balance to the gut flora. This is nuanced and can take a little bit of trial and error to find the right treatment that best eliminates the specific bacteria that's proliferated. Additionally, during the immediate treatment of the overgrowth, there may be short-term dietary adjustments to ensure we do not continue to 'feed' the unwanted bacteria. We would also look to ensure long-term health is maintained by adjusted diet and lifestyle to improve the overall gut health, making it as healthy and resilient as possible to avoid a future overgrowth. FODMAP & It's Role In Treating SIBO FODMAP refers to short chain carbohydrates, which are known to aggravate digestive discomfort in people prone to digestive problems, as they are easily fermentable once ingested. Foods classified as high in FODMAPs include a range of fruits, vegetables, dairy products, and grains. Often, when people hear about an elimination diet, they are concerned they will be left withi nothing left to eat. However there are two key things to remember when we talk about doing a FODMAP diet with SIBO; It is a short term change to allow the gut to heal, let the microbials do their work and restore balance to the gut bacteria. It allows us to identify if there is a specific trigger food that should be avoided, which is preferable to eliminating how categories. For some people it's cauliflower, others honey, and for many in the long term they can happily return to eating all the FODMAP foods. Embracing the FODMAP diet under the guidance of a healthcare professional ensures it is done correctly and carefully managed to your personal needs. The Challenge of Eradication – Why SIBO Can Be Stubborn The complexity of the gut ecosystem and the factors that initially led to the overgrowth—such as impaired gut motility or previous dietary habits—can persist, inadvertently inviting a return of the condition. We see this in the clinic often after a client has done a course of antibiotics. It has helped in the short term, but once the bacteria proliferate, the same imbalance remains, This resilience underscores the importance of a holistic treatment strategy, tailored to address not just the symptoms, but the root causes and the environment that allowed SIBO to thrive in the first place. Achieving lasting relief from SIBO demands patience, persistence, and a dedicated approach to rebalancing the intricate microbial landscape of the small intestine. Preventing Recurrence – The Efficacy of Antimicrobials The natural world provides us with a plethora of antimicrobials - garlic, sage, thyme, honey, tea tree oil just to name a few. We use a whole range to treat SIBO, as they naturally target the undesirable bacterial overgrowth in the small intestine, significantly diminishing the chances of a relapse, whilst not causing any disruption to the rest of the gut. Collaborating closely with your healthcare provider to craft a bespoke maintenance regimen that incorporates antimicrobials can be instrumental in sustaining the health of your gut. This proactive approach not only aids in keeping SIBO in check but also fortifies the gut's defence against potential future disturbances. If you would like to discuss anything you've read in this blog in relation to your own concerns around gut health, or suspect you have SIBO, please book a call with one of our IBS and Gut Health specialists. We'd love to help! Kelly is the founder of The Natural Balance. As a Nutritional Therapist she focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from conventional healthcare, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements in her conditions following nutrition and functional medicine advice, she quit her job to retrain as a therapist and focus on harnessing the healing powers of food to help other people in similar situations. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.