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Investigation usually begins with the woman when it comes to fertility or trouble conceiving. There is a real focus on women’s reproductive health, with the men’s side of things playing second fiddle. Remember, it takes two people to make a baby, whether this is with your partner or via a sperm donor, you need a healthy egg and sperm in order to conceive and have a successful pregnancy. This is why it’s so crucial that both parties work towards health goals together, and for men there is a lot you can do to improve sperm health via nutrition and lifestyle adjustments. There are a number of factors that play into sperm health. Common causes of sub optimal fertility include low sperm count (the number per ejaculate), low motility (slow movement) and high morphology (mis-shapen sperm cells). Lifestyle and diet factors that can be damaging to sperm include: A diet rich in processed foods, including added sugars, and excessive saturated and trans fats High alcohol consumption Smoking Extreme exercising (body building & taking growth steroids), and regular cycling Regular hot baths and saunas Frequently working with a laptop on your lap Tight clothing and briefs Like with women, the most effective fertility diet for men is the Mediterranean diet. The focus is on healthy fats, low GI carbohydrates, plenty of fish providing essential omega-3’s and plant based proteins from legumes and beans. Alcohol is consumed in moderation and processed foods and added sugars are avoided. In addition to making the above changes there are some specific nutrients that have been shown to have beneficial effects on sperm health and should be included in a healthy balanced diet. Zinc Men have a much higher requirement for Zinc as it is one of the most crucial nutrients needed for sperm production. It is essential for keeping the DNA within the sperm intact, meaning it can improve pregnancy outcomes. Research has shown men who suffer from sub-optimal fertility can often be depleted in zinc levels, with supplementation being shown to improve both concentration and motility. Top food sources of Zinc include: oysters, beef, pork, chicken, fish and eggs. It can also be found in plant based foods such as beans, chickpeas, nuts & seeds. CoQ10 Co-enzyme Q10 is a potent antioxidant that helps protect cells from damage and is crucial in energy production. This is particularly important for the production of sperm and its ability to survive, swim to the egg and fertilise it. There is some research to suggest that increased levels of CoQ10 can improve overall sperm count. Top food sources of CoQ10 include: organ meats, pork, beef, chicken, oily fish (salmon, mackerel, sardines), vegetables especially leafy green ones like spinach and broccoli, fruits, legumes, nuts and seeds. Lycopene Lycopene is another antioxidant compound which tends to be lower in infertile men and can also have positive effects on sperm. Lycopene is fat soluble, meaning it needs to be consumed with a small amount of fat in order for our bodies to properly absorb and utilise it. Lycopene can be found in a number of fruits and vegetables, however the best sources are tomatoes, watermelon, grapefruit, carrots and red peppers. The more concentrated the tomatoes the better, so tomato puree is one of the best options. Folate Just like women, folate is also an important nutrient for men when it comes to fertility. Folate is crucial for keeping cells healthy and improving their internal DNA. 50% of a baby's genetic makeup will come from the male sperm, so it’s essential this is as healthy as possible. Key food sources of folate include: green leafy vegetables, wholegrains and fortified cereals. Food sources of folate tend to be more readily absorbed by our bodies than the synthetic supplement form of folic acid, making it even more important to bulk up on leafy greens throughout the day to ensure you are getting enough. Selenium Selenium is needed for normal sperm function. It can contribute to both the morphology and mobility of sperm, allowing it to grow to a good size and shape as well as helping them be better swimmers. Selenium is also an antioxidant, which protects the sperm from oxidative damage during their maturation stage. It can be quite difficult to get adequate levels of selenium via foods, as it depends on the soil quality of where the food was grown. The best way to get enough selenium into the diet is by consuming 2 brazil nuts per day, which are a very dense source. Vitamin E Vitamin E is another useful antioxidant that has been shown to protect the sperm’s membrane from damage and improve both count and motility. Food sources include: sunflower seeds, sesame seeds, almonds, hazelnuts, spinach, kale, avocado, broccoli, extra virgin olive oil and tahini. Need some more tips on male fertility? Why not book in to speak to our fertility specialist Gail for a free 20 minute consultation to discuss how a bespoke nutrition and lifestyle plan can improve your chances of conception. ______________________________________________________________________________________________________ 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.

Depending on where you are in life, and if you want a baby or not, you can get excited or worried when your period doesn’t arrive… But what if you don’t have regular periods? What are the ways to tell if you are pregnant? First of all, there are a number of signs and symptoms that you might be pregnant, the most common one is a missed period, but it is not always a reliable indicator. Other signs and symptoms of pregnancy can include: Tender or swollen breasts Nausea or vomiting Fatigue or tiredness Light spotting or cramping Increased frequency of urination Food aversions or cravings Of course, these signs and symptoms are the same as some illnesses, such as a tummy bug, so if you are experiencing them your next stop is a pregnancy test. What Tests Are Available? There are a few types of pregnancy tests available on the market today, each with its own unique features and methods of use. The two main types of pregnancy tests are urine tests and blood tests. Urine tests, also known as home pregnancy tests, these are the most common way to find out if you are pregnant. They are easy to use at home, and can be purchased at supermarkets, pharmacies, convenience stores and online. They work by detecting the presence of the hormone human chorionic gonadotropin (hCG) in a woman's urine. hCG is produced by the placenta after a fertilised egg implants in your uterus. Home pregnancy tests can be taken as early as the five days before your missed period and are most accurate when taken the day after your period should have arrived. Blood tests are usually requested by a doctor, so are not necessarily as easy to get, however they can detect pregnancy earlier than a urine test. There are two types of blood tests, qualitative and quantitative. A qualitative blood test simply detects the presence of hCG in the blood A quantitative blood test measures the exact amount of hCG in the blood. Blood tests can be taken as early as eight days after ovulation. When to Test? The best time to take a pregnancy test is after a missed period. However, some women may experience early pregnancy symptoms before a test can detect the pregnancy. If you suspect you may be pregnant and are experiencing these symptoms, it is best to wait until you have missed your period before taking a test. Pregnancy tests are an important tool for women trying to conceive. Our best advice is to listen to your body and be aware of the signs and symptoms of pregnancy. Remember to always follow the instructions on the test and talk to your doctor if you have any questions or concerns. Whether you're trying to conceive or just want peace of mind, a home pregnancy test is the answer. This blog post was written by Lara Solomon, the founder of Hoopsy. Hoopsy have new midstream Eco Pregnancy test which is 99% plastic free made from 99% paper and over 99% accurate. You can try a Hoopsy test free, just fill in your information on the website and one will be sent to you in the mail. 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.

"Gail really helped me to identify areas of my diet that needed improving and educated me on all the key nutrients needed to boost egg health and improve my chances of conception via IVF. I'm now 7 months pregnant!!" What were her symptoms? When I started working with Natasha she had already been through an extensive fertility journey that had left her feeling exhausted, confused and ultimately disappointed with the multiple unsuccessful attempts to get pregnant both naturally and via IVF. This gruelling process was affecting her physical and mental health, leading to extensive periods of stress and poor diet and lifestyle choices. Her key symptoms included: Inability to conceive for over 5 years 7 rounds of unsuccessful IVF due to both male factors, and her own poor egg health Recurring bacterial vaginosis Persistent PMS Hormonal acne Weight gain & high cholesterol Low energy, brain fog and low mood Extremely high levels of stress Natasha had a very high pressure and stressful job, which was causing her anxiety on a daily basis. She had a poor work/life balance and I could see that this level of continued stress was playing a big factor in her fertility struggles. She felt extremely confused by all the conflicting information she had received over the past few years and wanted someone to advise and guide her in a trusting and reliable environment. Another key concern for Natasha was her weight gain, as she knew this could have detrimental effects on IVF results. She was looking for support on weight loss in a healthy and sustainable way that would support her fertility journey and improve her chances of a viable pregnancy. Where did we start? Natasha completed a comprehensive food and lifestyle review, so I could assess her medical history, past testing results and look at any other systems of her body that may have been contributing to her presenting symptoms. It also allowed me to analyse her current eating habits, including nutrient status and portion control, as well as any supplements she was already taking. Natasha’s diet was lacking in core macro and micronutrients needed to support her fertility. She was eating excessive amounts of pro-inflammatory foods including red meats, dairy and processed foods containing added sugars, preservatives and empty calories. These types of foods can wreak havoc on our reproductive hormones, promote poor blood sugar control leading to weight gain, high cholesterol and mood related disorders. This way of eating can also cause an imbalance in our internal microbiomes (mouth, gut & vagina) which are essential in conception/pregnancy and something that was clearly out of sync due to her frequent BV infections. This indicated that her vaginal environment wasn’t optimal and could have been a factor in the unsuccessful implantation of embryos in past IVF procedures. At a basic level Natasha wasn’t consuming enough daily fruits and vegetables, which contain potent antioxidants that can reduce oxidative damage in our body. She also didn’t have enough diversity in what she was eating, choosing the same meals and snacks time and time again. She lacked sufficient wholegrains, fibre and anti-inflammatory foods that can all help with the detoxification process, hormone balance and optimising our microbiomes. For specific egg health we looked at less inflammatory protein choices, and smarter snack choices, removing processed foods that were having a negative effect on her blood sugar and switching to options that would nourish her body with additional nutrients. This would help keep her fuller for longer and limit additional weight gain. What did we do long term? Longe term we focused on small but efficient steps to reduce her levels of stress. Mindfulness was always an area Natasha had struggled with, so we started with easy wins in the form of daily walking, relaxing baths, reading and removing external stressors such as screens during eating and in the bedroom before sleep. Slowly we began to incorporate more breath work, meditation and journaling to help process her anxieties and separate work from her home life. Natasha also started training 3 times per week with a PT, alongside alternative therapies including acupuncture and reflexology. Her energy levels began to return, her skin was clearer and she was losing weight at a steady but consistent pace. As her diet began to improve, we shifted our focus to other factors that could have been detrimental to her egg health and the upcoming transfer. This included removing environmental toxins that can disrupt the endocrine system & interfere with hormonal balance, such as plastic (BPA) exposure, pesticides, pollutants and synthetic compounds. We also worked on Natasha’s detoxification pathways to improve her elimination of excess hormones and toxins, as well as re-building her microbiomes. Supplements to help Egg Health and IVF Diet is fundamental to improving egg health and increasing the chances of conception. However supplementation can prove highly beneficial when used in conjunction with the right food choices. Natasha had been suffering with BV on and off for a number of months, so we ran a vaginal Ecologix test to see what was at the root cause. She had high levels of inflammation, her beneficial bacteria was low and the pathogenic strains were dominant. This meant she had a hostile environment that would have lowered her chances of implantation and conception. We supported this with potent probiotics to improve the overall composition of her microbiome and to balance the pH levels to reduce acidity. I also added in some prebiotic support to make sure the beneficial strains of bacteria could thrive, both in the vagina and the gut microbiomes. "I was shocked at how quickly my symptoms resolved once I started taking the supplements. I’m so glad I did further testing to identify what was going on. I had no idea it could have been a factor in my fertility." As age was a consideration with Natasha, I included some additional antioxidant support to improve the quality of her eggs. I also put her on a better quality prenatal supplement available via practitioners only. What changes did Natasha see? Within the first month of working together, Natasha could already see improved results in her energy levels, mood and weight. She was able to train more efficiently, without feeling drained afterwards and she was sleeping for longer periods of time and feeling much more rested upon waking. Natasha slowly began to adopt tools for managing her stress levels and could effectively put these in to practise to avoid periods of burn out. Where is Natasha now? Her egg collection resulted in 12 mature eggs and 3 A Grade embryos. Even though Natasha felt incredibly nervous during the transfer window, she was able to keep a positive outlook and maintain her new healthy habits. This resulted in her first successful transfer, giving her a positive pregnancy test result after the 2 week wait! I continued to work with Natasha throughout her early pregnancy, to advise what core nutrients were needed to support foetal growth and limit her feelings of anxiety. I’m happy to say that Natasha is now 7 months pregnant and really thriving in her experience so far. Here is what Natasha had to say... "I’d been trying for a baby for over 5 years and had gone through 7 rounds of failed IVF before I met Gail. I’d decided my next round of treatment would be my last, I was 46 and I just couldn’t take the heartache of another failed attempt. My morale was very low and in my mind this was my last ditch attempt at getting the baby I’d so longed for. I’d worked with a nutritionist prior to Gail, so I knew the importance of diet & lifestyle for a successful pregnancy. However, I wanted more targeted advice from someone who really specialised in this area and had experience and success rates in assisted reproductive techniques. I knew my age would be a factor against me, I was also struggling with persistent weight gain, hormonal imbalances, frequent vaginal bacteriosis and a lot of stress - both from my job and the mental toll infertility was taking on me. We worked together 3 months prior to my final egg collection and transfer. Gail really helped me to identify areas of my diet that needed improving and educated me on all the key nutrients needed to boost egg health and improve my chances of conception via IVF. Her focus was on my egg quality, as this was something that had been a negative factor up to this point. She gave me regular feedback via my food diary review and always recommended easy ways to switch or improve what I was eating. Most importantly was how she transformed my awareness to the detrimental effects of the stress I was experiencing. My job required long hours, periods of extremely high stress, anxiety and a persistent lack of sleep. It was affecting my mood, my weight - as I was making poor food choices and emotionally eating, my relationship with my partner and ultimately having negative effects on my fertility. I started exercising regularly, incorporating recovery and mindfulness via yoga and meditation. I also prioritised switching off from work each evening and putting in place a proper bedtime routine, which combined with the food changes Gail advised gave me so much more energy and focus. When it came to the collection and transfer I felt fitter and healthier than I had in years. Gail supported me in the dreaded 2 week wait and addressed all my worries and concerns, putting my mind at ease. When I did the pregnancy test I was so shocked to see it had worked and I was pregnant. I truly believe her advice and continued support was exactly what I needed to help me piece together multiple elements across my diet, lifestyle and finally break through all the confusion I'd been facing around fertility testing and treatment. I’m now 7 months pregnant and can’t wait to meet my little miracle. I’m so grateful for Gail’s help and can’t recommend her enough." How can we help you do the same? I see so many women just like Natasha, who are feeling anxious, tired and often overwhelmed by the IVF process, and like Natasha, many just need a helping hand to get various body systems back to 100%. If Natasha's story resonates with you, it's worthwhile reaching out! At The Natural Balance we work holistically addressing the entire body, not individual parts. We have package options tailored for everyone, so why not book a free 20 minute consultation with us today to see how we can help you. _________________________________________________________________________ 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.

In the hustle and bustle of London life, eating healthily can seem like a tall order. However, good nutrition is pivotal for overall wellbeing and longevity. From understanding the basics of balanced nutrition to navigating through London's diverse food culture, this short guide is set to unravel the secrets of a healthy diet, straight from us here at The Natural Balance. Understanding the Basics of Balanced Nutrition Balanced nutrition goes beyond restrictive diets or sacrificing your favourite treats. It's a vital element for flourishing health and a stable mood. The aim is to savour a variety of foods in appropriate proportions. This incorporates carbohydrates for energy, proteins for muscle repair and growth, fats for absorption of vitamins, and vitamins and minerals for vital bodily functions. Eating a balanced diet isn't just good for your physical health, it's also a powerhouse for your energy levels and mental wellbeing. Moreover, it helps decrease the chances of developing chronic diseases. The concept is simple: enjoy your food, but make sure your meals are colourful and diverse for a healthier, happier you. Embracing London's Diverse Food Culture Living in London affords an exciting opportunity to delve into its vibrant and eclectic food scene. There’s a whole world of flavours to explore, from the fresh, farm-to-table offerings of the local farmers' markets to the cornucopia of international cuisine on offer. Immerse yourself in the mouth-watering Mediterranean lifestyle, relishing the sun-kissed fruits, verdant vegetables, and nourishing fats. Or, venture to the East, with Asian cuisine showcasing lean proteins and an abundance of antioxidant-rich vegetables. By embracing this culinary diversity, you're not just tantalising your taste buds but also infusing your diet with a rich variety of nutrients. Remember, the aim is to eat at least 30 different fruits and vegetables a week for good gut health. So, step outside your comfort zone, and let London’s multicultural gastronomy guide you on a journey towards better health. Navigating Through the Processed Food Maze In the fast-paced rhythm of London life, the convenience of processed foods can be alluring. Yet, they're often full of hidden sugars, harmful fats, and excessive salt. It's imperative to become a savvy food label reader to avoid these pitfalls. Seeking out 'real' foods, with minimal processing, can be your compass through this maze. Prioritise fresh, whole ingredients, and let the focus be on unadulterated, natural flavours. It's not about completely avoiding processed foods but rather making more informed choices. If you don't know what an ingredient is, it's best to avoid it. Remember, the healthiest route isn't always the quickest one, but it's certainly the most rewarding in the long run. Planning Meals: The Importance of Portion Control Being mindful of portion sizes is a vital aspect of maintaining a balanced diet. It's not just about what you eat, but also how much you consume. Portion control aids in averting overconsumption and helps to maintain a healthy body weight. A crucial step to this is prepping your meals in advance. Having a pre-decided meal plan saves you from impromptu binge eating and keeps you on track. Handy tools such as measuring cups or a digital food scale can assist in ensuring accurate portion sizes. Even a simple strategy like using a smaller plate can make a huge difference! Remember, it's not about depriving yourself, but feeding your body the right amount it needs to thrive. Hydration – A Crucial Part of Your Nutrition Just as our plates play host to a vibrant array of foods, our glasses too, should brim with life-sustaining liquids. Hydration, often overlooked, is integral to our nutritional health. It is the silent facilitator in numerous bodily functions, from regulating body temperature to fostering optimal digestion, detoxification and ensuring effective nutrient transportation. Strive for a minimum of 1.5-2 litres per day, more if you've exercised. But remember, not all hydration has to come from the humble tap. Indeed, other beverages like herbal teas and freshly squeezed juices, along with water-laden fruits and vegetables, also contribute to your hydration quota. Consider watermelon, cucumber, and citrus fruits as tasty, hydrating treats. If you struggle to drink water, invest in a nice water bottle, or check out the many apps. Balancing Diet with Exercise for Optimal Wellbeing Exercise and nutrition go hand in hand. Exercise is not just a weight loss ally but a vital player in heart health, mood enhancement, and disease risk reduction. London offers a wealth of opportunities to incorporate physical activity into your daily routine. How about a tranquil cycle ride through one of London's lush parks with friends, or engaging in a rejuvenating yoga class at a local studio? Each step, stretch, and cycle does wonders for your wellbeing. The alliance of a balanced diet and regular physical activity fosters a harmony of health that can keep you playing the vibrant song of life with gusto. Every exercise session becomes an act of self-care, and every nutritious meal a celebration of health. So, take a moment to lace up your trainers or unroll your yoga mat, and let exercise be the perfect partner to your healthy eating journey. You're not just moving your body, but moving closer to your ultimate wellbeing. Tailoring Your Diet to Your Lifestyle Dietary requirements are as unique as fingerprints, and a balanced diet isn't a one-size-fits-all formula. It's a bespoke blend that's influenced by various factors, like your age, gender, daily activity, and specific health conditions. As a result, it's vital to tailor your diet to your unique lifestyle, individual circumstances and what feels right for you. For example, someone with an active lifestyle may require more energy-dense foods, whilst those with certain medical conditions may need to limit or increase specific nutrients. The art of achieving this dietary balance is in understanding and adapting to your body's unique requirements. A nutritionist can offer invaluable assistance in this endeavour, providing personalised guidance to help you cultivate a diet plan that suits your lifestyle, satisfies your nutritional needs and propels you towards optimal health. My Favourite Places to Eat Out London's food scene has improved so much in the years I've been living here, no longer just known of fish and chips and bad coffee, you can eat food from all corners of the globe. Here are some of my favourites: Wild Food Cafe - Islington Bun from BunBunBun Kingsland Road - Hoxton Mildred's - All over London Itadaki Zen - King's Cross (this one has the bonus of being 100% organic) Farmacy - Notting Hill Mallow - Borough Consulting a Nutritionist – A Valuable Investment Not sure how to start? Partnering with a nutritionist can be one of the most rewarding investments you can make in your health. Their expertise can offer a deeper insight into your dietary habits, identifying any areas of nutrient deficiency or surplus and suggesting evidence-backed, practical solutions. They can guide you in making informed choices and tailor a nutrition plan that caters to your unique requirements. Whether you're looking to manage your weight, combat a specific health issue, or merely want to elevate your general health, a nutritionist's advice can be a game-changer. Their counsel not only imparts knowledge about nutrition, but can also inspire and motivate you to persistently follow a balanced diet. Do you struggle with these triggers? Why not a free 20 minute consultation with one of our trained specialist today and let us 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.

Are you struggling to conceive and feeling lost about how to improve your fertility? You're not alone. Many women face challenges when it comes to conceiving, whether it's due to low egg reserve, age-related concerns, or other factors such as PCOS or endometriosis. But before you jump into expensive fertility treatments or feel discouraged about your options, have you considered looking at what's on your plate? That's right, your diet can play a crucial role in boosting your chances of conceiving and there is a 'best diet' for fertility. In this blog post, our resident fertility nutritionist Gail will share her top fertility tips on what foods to include in your fertility diet. So, read on to learn more about how the foods you eat can help improve your fertility and increase your odds of conceiving. Eating the rainbow - the importance of fruits and vegetables when trying for a baby In order to ensure healthy fertility and pregnancy, it is essential to have a varied diet with colourful fruits and vegetables. These foods are packed with essential vitamins and minerals that provide all the nutrients necessary for a healthy reproductive system. Not only do they provide nutrients like polyphenols, flavonoids and fibre, but they also help maintain reproductive health and decrease the risk of birth defects. To ensure you obtain a wide spectrum of nutrients and cultivate a healthy gut and vaginal microbiome, aim to consume no less than 30 plant-based foods every week. Experiment with new seasonal produce to add some excitement to your diet and take advantage of the increased nutrient content. If you want to make eating diverse fruits and vegetables more convenient, a veg delivery service like Oddbox or Abel and Cole could be an excellent option. Each week, they offer a variety of fresh produce to keep your meals interesting and healthy. How fibre can impact your fertility hormones Fibre refers to the indigestible part of plant foods. Examples include whole grains, fruits, and vegetables. Fibre can have a significant impact on hormones that control hunger and appetite. High-fibre foods such as vegetables, fruits, whole grains, and legumes help slow down the rate at which food leaves your stomach, leading to feelings of fullness and satisfaction. Fibre also helps regulate blood sugar levels, which is important for hormone balance and weight management. In addition to weight loss, fibre can also play a role in supporting fertility. Hormones play a crucial role in the reproductive system, and a balanced diet that includes fibre-rich foods can help support hormone production. If you're trying to conceive (TTC), you may want to consider incorporating more fertility-friendly foods into your diet, such as leafy greens, whole grains, healthy fats, and probiotics. Eating a healthy, balanced diet that includes plenty of fibre is a crucial component of a fertility anti-inflammatory diet. Consuming a sufficient amount of fibre is vital for maintaining a healthy body. Experts recommend that we should consume a minimum of 30g of fibre daily. This should be broken down into three main meals, with each meal consisting of 10-15 grams of fibre. Ever wondered how much 15g of fibre in food looks like? It's roughly equivalent to one cup of raspberries or half a cup of cooked lentils. A fibre-rich diet helps promote a healthy gut microbiome and improve insulin sensitivity. Failure to consume adequate amounts of fibre can lead to constipation and impede the elimination of toxins and hormones from the body. Insulin resistance triggered by a lack of fibre can cause ovaries to overproduce androgen hormones, leading to adverse effects such as worsened PCOS, late ovulation, or no ovulation at all.  How processed foods can decrease your chances of conception Consuming a diet high in processed foods and excess sugar can wreak havoc on your hormonal balance and overall health. Examples of highly processed foods include sugary drinks, crisps, and processed meats, ready meals and long life foods.   Such foods are often nutrient-poor and can cause inflammation in the body, which in turn can affect reproductive health. A study found that women who consumed a high amount of processed meats, sugars and grains had a 41% lower chance of getting pregnant via IVF. In contrast, women who consumed more vegetables, whole grains, fruit, and lean protein had a 33% higher chance of successful conception. Prioritise whole, nutrient-rich foods for optimal reproductive health. This means incorporating fertility foods into your diet such as leafy greens, berries, avocados, and omega-3 fatty acids found in fish and nuts. Additionally, incorporating healthy fats for pregnancy and probiotics for fertility can further enhance your chances of conception. Remember, small changes in your diet can have a big impact on your fertility journey. The importance of health fats when trying to conceive It's important to avoid consuming trans and saturated fats for better health. These fats cause inflammation in the body, leading to health issues like heart disease, diabetes, and cancer. Fast food, processed foods, red meat, and dairy products are among the sources of these fats. Instead, opt for monounsaturated fats, which have an anti-inflammatory effect in the body. These fats are essential for reducing oxidative stress and lowering inflammation, which has a positive effect on egg and sperm quality. They can also improve brain function and cardiovascular health, as well as regulating proper hormone synthesis. Sources include oily fish such as salmon, sardines, and mackerel, as well as avocados, nuts and seeds, and olive oil. Adequate intake of healthy fats keeps you feeling fuller for longer, reduces the likelihood of snacking, and benefits blood sugar levels, all of which are important for fertility.  By making smart dietary choices, you can protect your body and support your overall health.   The role of pre and probiotics in vaginal health & conception Maintaining a healthy gut is essential for overall well-being, and prebiotics and probiotics play a key role in achieving this. Prebiotics, found in fruits and vegetables, serve as food for probiotics, which are live bacteria that help maintain a healthy balance of gut flora. These beneficial bacteria promote better nutrient absorption and waste elimination. In addition to supporting gut health, consuming a diet rich in pre and probiotics can also improve the vaginal microbiome, resulting in better reproductive health. When selecting a probiotic, look for key strains such as Lactobacillus and Bifidobacteria for maximum benefits. For enhanced vaginal support, consider adding strains like Lactobacillus Reuteri and Lactobacillus Gasseri to your regimen. It's not uncommon for an imbalance of bacteria in the vaginal microbiome to be a factor in fertility issues for women. At our fertility clinic, we regularly run vaginal microbiome testing with our clients to identify overgrowth of bacteria such as Gardnerella, BV, or Candida, which can potentially hinder conception. If you're struggling with infertility, working with our fertility specialist can help you develop a nutrition plan that is tailored to your individual needs. Whether you're trying to conceive or simply looking to improve your health, eating a diet that is rich in fibre and other essential nutrients can provide important nutrition for fertility and pregnancy and support optimal hormonal balance. Gail Madalena Registered Nutritional Therapist, Fertility & Pregnancy Specialist 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. 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.

When Jo started her health journey with me, she had been suffering with IBS symptoms for over 20 years. Her main symptoms were: Abdominal pain Bloating Cramps in the navel and chest area Foul-smelling stools and gas Bouts of diarrhoea Poor sleep with difficulty staying asleep Fatigue Anxiety Bouts of depression Dry eyes Difficulty losing weight To help address these symptoms, Jo took some probiotics in the morning and seemingly did all the right things, and yet, her symptoms would not resolve. She was going though ‘good’ phases, but then something would set off her digestive symptoms, which would then last for weeks at a time. It was very difficult for her to pinpoint the triggers. Upon exploration of Jo’s symptoms, she shared that she had been experiencing bloating and abdominal pain that got progressively worse over the years and deteriorated further since her hysterectomy due to heavy painful periods and fibroids. The bloating was at its ‘best’ in the morning and gradually built up throughout the day, by the end of which she felt extremely bloated and uncomfortable. During her flair-ups that lasted for weeks at a time, she would go to bed with ‘belly aches’ and feeling uncomfortable. A nice evening out at a restaurant could also end in a disaster with explosive diarrhoea followed by increased bloating. The aggravated symptoms would take weeks to subside. This situation took the enjoyment out of food, as Jo knew that she would potentially be in pain later. Everything seemed to aggravate her symptoms and she was increasingly tolerating fewer foods. Mental health has been a concern for Jo since giving birth to her second son and suffering from post-natal depression. Her IBS symptoms were already well-established at this point. She also experienced two nervous breakdowns, the last one being 4 years before our collaboration. She would go through bouts of depression, anxiety and generalised overthinking describing herself as a ‘worrier’. Jo was in doubt if the timing of starting this health journey would be right due to a very busy work and personal life and an upcoming 2-week holiday in Florida only one month after our initial consultation. That said, Jo felt reassured following our conversation when we discussed that feeling better before her holiday was a possibility, allowing her to enjoy her holiday even more due to her improved symptoms. What did we do? Jo completed a comprehensive stool analysis which also indicated that SIBO (Small intestinal bacterial overgrowth) might be a possibility due to severely imbalanced gut bacteria and overgrowth of some specific bacterial strains such as Desulfovibrio piger. Jo opted to do to a SIBO breath test as she was keen to explore the causes of her symptoms once and for all. Its worth mentioning that up to 80% of people suffering with IBS have symptoms caused by SIBO. The comprehensive stool analysis revealed that apart of a severe imbalance of gut bacteria (dysbiosis), Jo had difficulty to digest proteins from food and a malabsorption of fats was present. Also, the immune system in her gut was triggered to a high level, potentially due to the Klebsiella bacterial strain which was present in very high numbers. Her SIBO test came back negative which was was reassuring, and allowed us to hone in on the following next steps. A blend of FODMAP and a SIBO specific diet were helpful to calm down all the symptoms before proceeding to the next stage and dealing with the imbalanced gut bacteria. We used antimicrobial herbs to kill off the Klebsiella strain overgrowth While dealing with the overgrowth/imbalance of the gut bacteria we also ensured that we would nurture and support the beneficial bacterial strains by introducing a specific highly tolerable fibre alongside digestive enzymes to support all stages of digestion. We worked on supporting her low nutrient status based on an in-depth assessment of her food diary and medical history. Lifestyle recommendations with specific strategies focusing on sleep hygiene, relaxation, and stress management were also an integral part of Jo's protocol to support her mental health. Jo enjoyed netball and gym sessions, and we put some specific strategies in place to support her energy levels and performance while working on gut health and overall health goals. During this process Jo kept a Food & Mood journal which enabled me to give her direction and step in immediately when she experienced only mild symptoms in the initial stages of the protocol as opposed to a full-blown reaction. Jo's results on a 3-month Full Support Package Within a month, all of Jo's symptoms resolved! She was very dedicated to the process and all the guidance that she took onboard was paying off. If she experienced a mild uneasiness in her abdomen mostly in the initial stages of the protocol, she would know what had caused it based on the assistance I provided. Jo was symptom-free by the time she went on holiday to Florida and was able to fully enjoy her time away in company of good friends. Her mental health soared to the point that after her holiday, she made a comment in her food diary that she was “happy, happy”. Upon questioning of that statement during our session, Jo shared with a beaming smile that that’s indeed how she felt and only one “happy” would not be able to express her true feelings. Overall, she was more resilient and able to deal with life stressors. In the process, Jo lost a stone and was happy that she reached the weight she felt most comfortable at. The dryness and gritty feeling in her eyes was completely gone. Jo's sleep improved as part of our work, and she was able to sleep through the night with only occasional disruptions due to some work or family-related stressors. She experienced good energy levels throughout the day. We reintroduced all the foods removed at the beginning and Jo experienced no reactions. Read Jo's success story in her own words “I had been suffering with bloating and stomach aches for years. I’d tried food allergy testing, eliminating food from my diet, but nothing worked and was resigned to the fact that this was something I had to live with which frequently made my life pretty miserable. I started my journey with Irina after a seminar through work where The Natural Balance spoke about stomach, bowels issues and how they approach the problem with great results. Through desperation I approached them and started on a programme, although in the back of my mind I wasn’t convinced it would entirely cure me. The first couple of weeks were tough adjusting to a diet after some initial tests diagnosed the cause behind my bloating and stomach pains. However, within a couple of weeks I started to see small wins and gained confidence in everything Irina was guiding me with. 8 weeks later my bloating and stomach pains were almost non-existent, and I could not believe it. I am so grateful to Irina as living in constant discomfort has a massive impact on both your physical and mental health. Irina was always available to help and guide me with any questions or concerns. She was nothing short of amazing. I am now able to live my life pain and bloating free, not to mention I lost over a stone and have maintained with weight through a few small changes. Please don’t hesitate to have a chat with these amazing people!” If you would like to discuss anything you've read in this blog in relation to your own concerns around your health and relationship with food, then please book a call with Irina, or one of our other lovely specialists today. 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. 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.

The world of functional medicine and holistic health can seem like a labyrinth to navigate, particularly when you are trying to understand how diagnostic tools like clinical testing can assist you on your health journey. Nutritional therapy isn't just about what you eat, but also about how your body functions and processes the food you consume. Clinical testing plays a vital role in this process by providing valuable insight into your overall health and wellbeing. This post aims to demystify the process and highlight why clinical testing is essential when working with a nutritional therapist. The Importance of a Holistic View of Health Holistic health and wellbeing is a comprehensive approach that views the body as a connected entity rather than a collection of isolated parts. It honours the complex interplay between physical, emotional, social, and spiritual aspects of health. An imbalance in any of these domains can have a ripple effect, disrupting overall wellbeing. Functional medicine, steeped in this holistic ethos, aims to unearth and tackle the root cause of ailments, rather than merely alleviating symptoms. A nutritional therapist works under similar principles as functional medicine, adhering to this holistic viewpoint, not only evaluates your eating habits and lifestyle choices but delve deeper to uncover any underlying concerns. Clinical testing is a critical part of this exploration, shedding light on how your body is functioning on a cellular and systemic level. These tests enable a more detailed understanding of your health, offering an insightful glimpse into your body's workings. Clinical tests allow a nutritional therapist to uncover hidden health issues, identify nutrient deficiencies, or detect inflammation. They can also help discern the status of your gut health or determine if hormonal imbalances are affecting your wellbeing. By utilising clinical tests, nutritional therapists can adopt a more precise approach to address your health concerns and aid your journey towards holistic wellness. Overall, the integration of clinical testing in nutritional therapy highlights the importance of a holistic perspective of health. These tests provide a deeper understanding of your unique bodily functions, enabling tailored treatment plans and facilitating proactive health management. As such, they form an integral part of the functional medicine and holistic health approach, ensuring optimal wellness and disease prevention. The Role of Clinical Testing in Preventative Care There are various types of testing available, but the most common ones are blood, stool or breath tests. We can use these tests to find out about hormones, gut health, histamine intolerances, nutritional deficiencies or look for inflammatory markers. Consider the example of a stool test, which can provide an in-depth understanding of the state of your gut health. It reveals critical details about the composition of your microbiome, your body's efficiency in digesting and absorbing nutrients, and the presence of harmful bacteria or parasites. The information provided in a detailed report helps a gut specialist nutritionist to provide the best diet and lifestyle support possible. Similarly, a blood test can indicate nutrient deficiencies, inflammatory markers, and the health status of critical organs. One of the most common tests we do at The Natural Balance is a female hormone test, interpreted by our hormone specialists. Identifying potential health problems at an early stage is one of the key benefits of clinical testing. It provides the opportunity for you to adopt proactive measures to enhance your health, reinforcing the crucial role of preventative care within the framework of functional medicine. This proactive approach not only empowers individuals but also puts them in charge of their health and wellbeing, guiding them on their journey towards optimal health. See how a stool test diagnosed Rebecca with a parasite and how we improved her IBS and acne as a result. The Power of Personalisation in Nutritional Therapy Every person's body is distinct, with unique nutritional requirements. This forms the basis of the personalised approach employed in nutritional therapy. Diagnostic tests play an instrumental role in this process, revealing specific imbalances, deficiencies or needs within your body. Armed with this information, a nutritional therapist can devise a plan that is individually tailored to your requirements. The breadth of clinical tests available is wide-ranging, and the selection of tests utilised depends on your health concerns. For instance, a Dutch test may be employed to investigate hormone levels if you're experiencing issues related to fertility or menopause. If you have been experiencing symptoms akin to allergies, a histamine intolerance test might be performed. Alternatively, should there be a suspicion of imbalance in your gut microbiome, a SIBO test may be conducted. The wealth of data gleaned from these tests offers invaluable insight into your health, all interpreted by your specialist nutritional therapist. This in turn allows your nutritional therapist to devise a personalised nutrition and lifestyle plan. This customised approach can expedite your path to healing and wellness, removing any guesswork. It provides targeted solutions to your health concerns, based on a detailed understanding of your body's specific needs. In summary, far from being a daunting aspect of nutritional therapy, clinical testing should be viewed as an empowering tool. By offering you a deeper understanding of your body, it enables you to address potential health issues at their roots, and tailor your nutrition plan accordingly. If you're interested in any clinical testing, or would like past results interpreted, get in touch with us today. We'd love to discuss your symptoms with 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.

Binge eating can impact mental health in a profound way. It causes emotional distress as binge eating episodes are often associated with intense feeling of guilt, shame and distress. Individuals may feel a lack of control during these episodes and some people talk about being in a trance-like state during a binge episode. Binge eating disorder frequently coexists with other mental health conditions such as depression, anxiety disorders, or substance abuse. The relationship between these conditions can be bidirectional, where one condition may exacerbate the other. Binge eating can be linked to negative body image perceptions and low self-esteem. Individuals may experience dissatisfaction with their body shape or weight, leading to a cycle of negative thoughts and behaviours. Binge eating behaviours might lead to social withdrawal or isolation due to embarrassment or fear of judgment. This can further exacerbate feelings of loneliness and contribute to the cycle of binge eating. Binge eating can become a coping mechanism for dealing with stress, negative emotions, or trauma. The act of overeating might temporarily alleviate emotional discomfort, but it often leads to more distress in the long run. Binge eating disorder can interfere with daily activities, relationships, work, and overall quality of life. It can hinder one's ability to function optimally and enjoy life to the fullest. The Physical Consequences of Binge Eating Binge eating and binge eating disorder predispose individuals to metabolic syndrome a cluster of conditions that occur together, increasing the risk of heart disease, stroke, and type 2 diabetes. Metabolic syndrome is characterised by a combination of factors, including high blood pressure, elevated cholesterol or triglyceride levels, elevated blood sugar, and increased waist circumference. The presence of metabolic syndrome can significantly heighten the risk for developing type 2 diabetes. Moreover, individuals with binge eating disorders might be at an increased risk for developing earlier-onset diabetes and experiencing more severe complications associated with diabetes due to the impact of both the binge eating behaviour and the resulting metabolic disturbances on the body. It's essential for individuals experiencing binge eating or binge eating disorder to seek professional help not only to address their eating patterns but also to mitigate the risk factors associated with metabolic syndrome and the subsequent health complications that may arise. Strategies for overcoming binge eating and redefine the relationship with food It is critical to address dietary deficits. The secretion of the hunger hormone, ghrelin, can be affected by low nutritional levels, which can enhance the drive to seek food. Stabilising hunger cues and regulating the impulse to binge eat can be greatly helped by prioritising a balanced diet and satisfying nutritional requirements. Essential fatty acid deficiencies also contribute to hormone production, healthy skin and hair, absorption of vitamins, brain and concentration functions, and protection from cancer and heart disease. Thyroid or reproductive hormone imbalances, insulin resistance, poor blood sugar management, and increased cravings and bingeing can all be treated by addressing underlying biological imbalances. Another issue is that low levels of serotonin, often called the "happy hormone," cause problems with mood and appetite regulation. Incorporating essential nutrients like magnesium, B vitamins, vitamin C, iron, and chromium into the diet will help raise it by providing the body with the building blocks and co-factors it needs. Improving your gut health to help with binge eating Digestive health is important for digestion and absorption of all nutrients the body needs for optimal function. Therefore, close attention needs to be paid to optimising digestion at various stages including gut health. Binge eating can be often accompanied by various digestive symptoms ranging from feeling uncomfortably full to bloating, abdominal, pain, nausea, constipation, or irritable bowel syndrome (IBS), where people experience general chronic abdominal discomfort, diarrhoea and/or constipation might be present. Its also worth exploring the presence of food allergies and intolerances, which might be contributing to physical, emotional, and mental health difficulties. Reversing negative thought patterns to improve your relationship with food Uncovering and exploring various emotional and psychological factors that contribute to the maintenance of binge eating, such as examining thoughts, beliefs, and behaviours related to food and eating. This exploration often involves tracing these patterns back to childhood experiences surrounding food, which can significantly impact one's relationship with eating habits. Building healthy coping mechanisms with the aim to developing a balanced approach to food and eating Mindfulness and stress reduction techniques Helping to create an environment conductive to recovery such as supportive relationships and being part of a caring community A nutritionist specialising in the relationship with food and eating disorders can help to address nutritional, biochemical imbalances, and provide support for various body systems including digestive/gut health. Moreover, they offer invaluable assistance in tackling the emotional and psychological factors that perpetuate cravings, urges, and binge eating behaviours. Recovery from binge eating is possible and requires and multi-faceted approach. Seeking professional help and support from a nutritionist who understands the complexities of one’s relationship with food and can help to address the psychological and physical level is key. This approach doesn't revolve around starting another diet but centres on redefining the food relationship, prioritising health, and nurturing the mind and body in a holistic manner. 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.

Did you know that the appearance of your stool can reveal a lot about the health of your digestive system? How much does having regular, healthy bowel movements matter? From a naturopathic perspective, your gut is essentially the second brain of your body. Not only does it house up to 80% of our immune system, but its essential for facilitating detoxification, synthesising hormones, absorbing nutrients and helping us grow. Therefore, problems in the digestive system can have far-reaching consequences for our health. Now, clearly every person's body is absolutely different and their metabolic processes will work at different rates, but there is a way to assess if your gut is generally functioning as it should be. Considerations for Optimal Digestive Health Shape First, let's discuss the shape. A stool that easily plops into the toilet and settles to the bottom is preferable, as does one that has the consistency of a hard sausage. Stools that are too hard to pass indicate dehydration and possibly an insufficient amount of water or fibre in the stool. If you strain when using the toilet, you may see fresh blood on the toilet paper and perhaps have fresh bleeding or haemorrhoids. Again, a lack of fibre may be to blame, but in many cases of IBS, a bacterial imbalance, illness, food intolerance, insufficient digestive enzymes, or low stomach acid may be to blame. A lack of digestive enzymes or an inability to adequately digest fats could cause the stool to float and leave a greasy film on the water. It's normal to have the occasional 'floater', but if your poos are always floating, you should speak to a gut health specialist or your doctor. The Bristol Stool chart is a helpful tool for determining whether or not your stool looks normal. Ideally you want to aim for a 3 or 4 on the scale. Ideally, your poo should be the standard 'poo brown' hue. A light or clay coloured faeces can indicate a problem with bile flow from the pancreas and should also be checked. Consistent black or tarry stools should be brought up with your doctor, since they may indicate internal bleeding higher up in the digestive tract. If you are constipated and see bright red blood in your stool, it may be the result of bleeding piles or, in more severe situations, anal fissures (small tears in the lining of the rectum). If you're constipated, you might not need to worry if you notice blood in your stool once, but if it happens again you should tell your doctor. Smell Poops stink no matter what, but there is a fine line between pleasant and repulsive. The most obvious warning sign is what I'd call a "toxic!" odour coming from your toilet. This isn't just a "normal poo" odour; rather, it has undertones of sulphur, like rotten eggs, or methane, a bit like cow pats. Since alcohol and some processed foods are actually 'toxins' that are being ejected, they often make faeces smell worse. However, on a daily basis, it is acceptable for faeces to have a 'non poisonous' odour or an odour similar to that of vegetables. An illness (like a parasite) or a bacterial imbalance (like SIBO) may be to blame for persistently foul-smelling faeces. Regularity of bowel movements This is one of the most often asked questions we get at the clinic, and the answer is.... The 'normal' frequency of defecation is somewhere between once and three times daily. One meal in, one meal out would be ideal, but in reality everyone can vary. Less than once a day would be considered 'constipated'. As a result, waste materials, poisons, and undigested food sit in the intestines and ferment. The longer it lies there, the more water is reabsorbed and the tougher the stool will be to pass. Constipation can also increase gas and bloating. Going more than three times a day is concerning because it suggests that your digestive system is working too quickly and you aren't allowing enough time for your body to get enough of the nutrients you need from the food you eat. Rushing to the toilet, or urgency, can also be a sign that something is not quite right with your gut. A frantic search for the nearest loo is usually indicative of a problem that needs further investigation if it occurs frequently. Aiming to have 'regular' bowel movements is a common problem, and many people rely on stimulants like caffeine, alcoholic beverages, or fatty foods as a means to ensure they have their daily motion. However, this is not a good idea. Consider modifying your food, fibre intake, water intake, and exercise routine if you have trouble going to the toilet on a regular and comfortable basis. Having to use the loo more than three times a day, especially with loose stools, is cause for concern. Infection, bacterial imbalance, intolerance, or an inflammatory immunological reaction are common causes. People with severe forms of IBD (Irritable bowel disease) may have to use the loo as often as six to ten times a day, which can lead to fast weight loss. Pain on passing a stool You should never experience Irregular or excruciating pain when going to the toilet. Again this would warrant further investigation. No matter how icky all this poop talk may be, the next time you have to do a 'number 2', glance at your creation before flushing to make sure it's a nice brown sausage! f you would like to discuss anything you've read in this blog in relation to your own concerns around gut health, please book a call with one of our IBS and Gut Health specialists. 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.

Why is comprehensive stool testing so important when it comes to gut health and IBS? Stool testing is so important as provides us with the answers as to why you might be suffering with: Bloating Constipation Diarrhoea Smelly gas Pain and cramping Blood or mucus in the stool Not only can a stool test help us pinpoint the triggers for the above symptoms, but we can also look at the general health of your gut. We can see: 'Good' and 'Bad' bacteria levels Inflammation markers and immune response triggers (which may help us identify more serious issues) Your ability to digest and absorb food based on metabolites Infections such as parasites, worms, fungus (candida) Presence of occult blood in the stool (blood which cant be seen with the naked eye which could mean ulcers, cancer, Crohn's or colitis The type of stool testing we do at The Natural Balance is very advanced. This means it's not just a culture test - which is what your GP might do for you (putting stool in a petri dish to see what grows), but rather an in depth analysis using PCR technology. You may be familiar with the word PCR now in a post-covid world, but this just means we can look at a DNA level what is present in the stool, not just what would happen to grow in a lab. Some bacteria are anaerobic, which means they don't like oxygen, so if they are exposed to it, they wont grow in the lab. What PCR based stool testing technology offers is a thorough report of the present state of the gut. It does means nothing is going to be missed - pathogens, parasites or bugs - as we're looking at such a tiny molecular level. It results in an incredibly accurate understanding of what is present internally. Are you Digesting & Absorbing Nutrients? Firstly, we look at maldigestion - essentially are you digesting and absorbing fats, carbohydrates or proteins well. Often people who have IBS notice that they react poorly to fatty foods, so we need to look at the levels of enzymes present, bile and other digestive markers in the stool to see if the gut is able to digest and absorb fats and fatty foods. If not, we can work on a nutrition protocol to support this. How do I know if my gut is inflamed? Next we look for inflammation. Is it that the gut is inflamed to such a level where it's actually IBD (Irritable Bowel Disease), in which case we will refer you back to your GP. With gut inflammation, we're looking for certain markers such as calprotectin (usually raised in Crohn's or ulcerative colitis) , but also non-specific immune markers in the gut such as secretory IgA, which shows us whether there is an immune reaction in the gut. Often this is an indicator of a food intolerance, allergy or a symptom of leaky gut. See how a stool test diagnosed Rebecca with a parasite and how we improved her IBS and acne as a result. 'Good' 'and 'Bad Bacteria' In the Gut Understanding the state of the commensal bacteria, aka the 'good bacteria' in the gut is absolutely essential and often dysbiosis, which is a negative imbalance of gut bacteria is the main cause for IBS symptoms. The stool test that we recommend looks at at least 20 different good bacteria, which if they're overgrown to certain levels can cause us pain, discomfort, bloating, gas or loose stools. In addition we measure levels of bad bacteria, so we're assessing both good AND bad bacteria in the gut, to see whether we need to work on building up the good bacteria or reducing some of the overgrowth (we often do this with herbal antimicrobials). Pre and Probiotic Support in the Gut We also look at whether there is a need for pre or probiotic support in the gut. The bacteria levels can inform us whether there is a good gut mucous membrane present and gut membrane integrity. Meaning its not leaky causing food, toxins or bacteria to pass into the blood stream, which may cause acne, rosacea, allergies, auto immune conditions, brain fog or joint aches, to name a few symptoms! How do I know if I have a parasite or infection in my stool? Lastly, a stool test can identify infection from parasites and other pathogens such as worms. These foreign invaders can cause you to have loose bowels, bloating or blood and mucous present in the stool. The test will also reveal if there is an infection due to any fungal overgrowth such as candida. Sometimes fungal overgrowth appears in other areas of the body, such as thrush, which is also a good indicator of a gut imbalance. The stool test provides us a deep dive into your gut health and helps us really understand what's going on. It is an extensive report (multiple pages of information!) that once we have this understanding we can then formulate a nutrition protocol and supplement plan specifically based on your stool test, that will support and work on the root cause of your symptoms to then improve the gut health. I find that these tests are worth their weight in gold, as they uncover the root cause of why someone may be experiencing IBS symptoms. By having the results from the stool test we're able to get into the granular detail of what's going on in the gut and help get to a an improved state of health more effectively and quicker. Experiencing Bloating, Gas, Reflux, Cramps, Diarrhoea? It could be SIBO! Check out our IBS and Gut Health Page on the website for even more information We sometimes also look at using a SIBO breath test alongside a stool test, especially if their symptoms including extreme bloating, smelly gas, potentially diarrhoea and painful cramps. These are indicators of Small Intestinal Bacterial Overgrowth (SIBO). The simple breath test measures the level of gasses present in the gut over a 2 to 3 hour period, and based on those gasses that are produced, whether it's hydrogen or methane, will then dictate what treatment protocol is advised. If any of these IBS or SIBO symptoms sound like something you're experiencing why not get in touch with me today. A stool test may be the best course of action, but we can discuss all your options in a free 20 minute discovery call. ______________________________________________________________________________________________________ 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.

Are you and your partner struggling with infertility? If you're considering IVF as a way to start or grow your family, it's important to focus on improving sperm health. While IVF can be a successful option for couples facing infertility, the quality of sperm plays a crucial role in the success of the procedure. In this blog post, we'll explore ways to boost sperm health and increase the chances of IVF success. Read on to learn more about how to improve sperm health for fertility and IVF. Common reasons for poor sperm quality When it comes to poor sperm quality, there can be several factors at play. One common reason is a low sperm count, which means there are not enough sperm present to increase the chances of fertilisation. Another factor is poor sperm morphology. This is the structure and shape of the sperm. Poor morphology can impact motility, which relates to the ability of sperm to swim towards the egg. There are several potential causes for these issues, including sex hormone imbalances (testosterone), genetic defects, previous surgeries or trauma to the testes, and negative lifestyle factors. Luckily, hormone and fertility testing can help identify some of these underlying issues. It's also important to note that poor sperm quality can be influenced by factors such as age, obesity, smoking, excessive alcohol consumption, and exposure to environmental toxins and pesticides. Explaining sperm count, morphology and motility When it comes to fertility and IVF success, understanding the terms sperm count, morphology, and motility is essential. Sperm count refers to the number of sperm present in a given semen sample. A low sperm count can significantly reduce the chances of successful fertilisation. Morphology, on the other hand, refers to the shape and structure of the sperm. Ideally, sperm should have a normal size and shape, as abnormalities can hinder their ability to reach and penetrate the egg. A sperm needs a head and tale and poor morphology can mean the sperm is lacking one of these parts. Lastly, sperm motility refers to the ability of sperm to swim properly towards the egg. Healthy sperm should have strong forward movement to increase the likelihood of fertilisation. Types of fertility tests available for sperm health When it comes to assessing sperm health and determining any potential issues, there are various types of fertility tests available. One commonly used test is a semen analysis. This involves collecting a semen sample and analysing it to evaluate the sperm count, morphology, and motility. The results can provide valuable insights into the quality of the sperm and help identify any potential factors contributing to infertility. In addition to a semen analysis, there are other tests that can be conducted to assess sperm health more comprehensively. For example, a sperm DNA fragmentation test measures the integrity of the DNA within the sperm. High levels of DNA fragmentation can affect the sperm's ability to fertilise an egg and can be an indication of fertility issues. Another test that may be used is the comet score test, which evaluates sperm DNA damage. This test assesses the susceptibility of sperm DNA to oxidative stress, which can lead to DNA damage. Evaluating sperm DNA fragmentation and DNA damage can provide further insight into potential fertility concerns. Luckily there is lots which can be done to improve the DNA fragmentation of a sperm with the correct diet, lifestyle and fertility supplements. It's important to consult with a fertility specialist who can recommend and interpret these tests appropriately. They will be able to assess the results and provide guidance on potential treatment options to improve sperm health and increase the chances of IVF success. Bacteria which may impact sperm health and fertility Research has shown that bacterial infections can affect sperm count, motility, and morphology, making it harder for couples to conceive. Bacteria such as Chlamydia and Mycoplasma have been found to cause inflammation and damage to the reproductive system, leading to reduced sperm quality. Additionally, bacterial imbalances in the gut can also contribute to poor sperm health. To minimise the risk of bacterial infections, it's important to practise safe sex and undergo regular check-ups with a healthcare professional. If an infection is detected, prompt treatment can help reduce the negative impact on sperm health. Lifestyle Changes to Enhance Male Fertility Making certain lifestyle changes can significantly improve male fertility and increase the chances of IVF success. Firstly, maintaining a healthy weight is crucial, as obesity has been linked to poor sperm quality. Engaging in regular exercise can also improve sperm health by increasing testosterone levels. It's important to avoid excessive alcohol consumption and smoking, as these habits can negatively impact sperm production and function. A nutritious diet is key to enhancing male fertility. Incorporating foods rich in antioxidants, such as fruits, vegetables, and nuts, can protect sperm from oxidative damage and improve their quality. Including foods high in omega-3 fatty acids, such as fatty fish and flaxseeds, can also support sperm health. Managing stress levels is essential, as stress can interfere with hormone levels and sperm production. Engaging in relaxation techniques, such as meditation or yoga, can help reduce stress and promote fertility. Avoiding hot tubs and lycra and anything which will warm the testes is advisable. The fats in sperm are susceptible to oxidation, meaning they can be damaged quite easily. Having cooler testes is a key component in supporting sperm health. Lastly, it's advisable for men to avoid exposure to environmental toxins, such as pesticides, harsh cleaning products or heavy metal exposure, which can harm sperm health. How long does it take to see an improvement in sperm health? Improving sperm health is a journey that requires patience and dedication. Whilst there is no one-size-fits-all answer to how long it takes to see an improvement in sperm health, it's important to remember that changes don't happen overnight. It takes 3 months for a sperm to be fully formed in the testes. Therefore, giving yourself a 3 month window to improve on sperm health before IVF treatment is a good amount of time to see changes. Factors such as the severity of the initial sperm health issues, overall lifestyle changes, and individual variations can all impact the timeline for improvement. Food and Supplements That Help Improve Sperm Health If you're looking to improve sperm health for fertility and IVF success, incorporating certain foods and supplements into your diet can make a significant difference. Firstly, foods rich in antioxidants, such as berries, tomatoes, and leafy greens, can help protect sperm from oxidative damage and improve their quality. Including foods high in omega-3 fatty acids, like salmon and walnuts, can also support sperm health since a large proportion of sperm are made from fats. Supplements can also play a crucial role in boosting sperm health. Coenzyme Q10, for example, is known for its antioxidant properties and can enhance sperm quality. L-carnitine is another beneficial supplement that can improve sperm motility. Additionally, zinc and vitamin D are essential for sperm production and function. Remember, always consult with a fertility specialist or doctor before starting any new supplements. Making these dietary changes and incorporating fertility-boosting supplements can greatly improve sperm health, increasing the chances of IVF success and ultimately helping you achieve your dream of starting or growing your family. It's important for couples experiencing infertility to remember that there are many factors that can contribute to difficulties conceiving. Sperm health is just one piece of the puzzle, and addressing any identified issues can significantly improve the chances of successful conception. With the help of fertility testing, couples can gain a deeper understanding of their fertility and take proactive steps towards their family-building goals. Read our blog on The Best Foods to Improve Sperm Health If you would like to discuss anything you've read in this blog in relation to your own concerns around fertility, please book a call with our fertility specialist. Kelly Mulhall Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner Dip CNM, mBANT, mANP 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. 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.

In today's bustling world, our relationship with food can easily become strained. Balancing the demands of daily life while nurturing a healthy connection with what we eat often proves challenging. However, fostering a positive relationship with food involves a holistic approach that encompasses both the mind and body. Here, we'll explore the top ten aspects that can significantly enhance this relationship, focusing on five physical and mental strategies each. How to improve your relationship with food on a physical level 1.Blood Sugar Management Maintaining stable blood sugar levels significantly impacts overall health. Skipping meals, especially breakfast, disrupts this balance, causing energy fluctuations throughout the day. Consistent intake of balanced meals at regular intervals avoids energy crashes, supporting continuous productivity and naturally curbing cravings without relying on willpower. Persistent irregularities in blood glucose control may contribute to conditions such as diabetes, mineral deficiencies, and a range of mental health issues including depression, mood swings, diminished concentration, and confusion. 2.Nutrient Status Nourishing our bodies with essential nutrients is fundamental. Prioritising a balanced diet and meeting nutritional requirements can play a crucial role in stabilising hunger cues. Embracing a diet rich in diverse fruits, vegetables, whole grains, lean proteins, and healthy fats ensures that our bodies receive the necessary vitamins and minerals for optimal functioning. 3.Gut Health Maintenance The gut plays a pivotal role in overall health and in one’s relationship with food. Incorporating probiotics, prebiotics, and fibre-rich foods supports a healthy gut microbiome. That said, this can be tricky for some if gut health is compromised and can exacerbate symptoms such as for example bloating or abdominal discomfort. Also, for example, IBS symptoms can lead to food restriction in an attempt to resolve symptoms and can constitute a major driver of poor relationship with food due to fear of debilitating symptoms. Professional guidance might be required especially in these cases to resolve any digestive symptoms once and for all to ensure optimal digestion, absorption of nutrients, and promote overall well-being. 4.Quality Sleep Prioritising quality sleep is indispensable. A lack of sleep can disrupt levels of hormones ghrelin and leptin, leading to increased hunger and cravings for unhelpful foods. Moreover, even a single night of partial sleep deprivation can hamper insulin sensitivity, impairing the body's ability to regulate blood glucose and amplifying hunger and cravings the following day. Strive for consistent sleep patterns, ideally aiming for 7-8 hours each night. This practice not only supports metabolic health but also enhances overall vitality, empowering you to approach each day with renewed energy and focus. 5.Mindful Eating & Chewing Mindful eating is a practice that encompasses savouring each bite, immersing oneself in the array of flavours, textures, and the holistic eating experience, away from the distractions of electronic devices. Research indicates that eating in company of electronic devices like TVs, computers, tablets, and smartphones can result in increased food intake compared to eating without these distractions. Engaging in mindful eating not only fosters better digestion but also heightens our sensitivity to hunger and satiety cues, encouraging a more balanced approach to eating habits. By deliberately focusing on the meal at hand, free from technological diversions, we can truly appreciate the nourishment and experience the satisfaction of a well-enjoyed meal. How to improve your relationship with food on a Mental Level 6.Stress Management Chronic stress can disrupt the delicate balance of hunger hormones, often leading to altered eating patterns. Incorporating stress-relieving activities into your routine, such as yoga, meditation, diaphragmatic breathing, or engaging hobbies, actively reduces cortisol levels. Lowering stress minimises the tendency to turn to food for comfort or stress relief, promoting a healthier relationship with eating habits. 7.Positive Mindset Developing a positive mindset towards food begins with acknowledging the body's fundamental need for nourishment. Reflecting on past mealtime experiences from childhood can provide valuable insights into shaping healthier relationships with food. By understanding and appreciating one’s ‘food story’ including the influences and emotions attached to eating habits, individuals can establish a more positive and fulfilling approach to consuming meals. 8.Identifying Barriers Recognising the hurdles that hinder positive changes in eating habits is pivotal. Identifying these barriers lays the foundation for devising effective strategies to overcome them. Whether it's time constraints, emotional triggers, or lifestyle factors, understanding these obstacles allows for tailored solutions to foster healthier eating practices. 9.Emotional Awareness Food and emotions often intertwine in complex ways. Acknowledging the emotional connections to food is crucial. Recognising if food is frequently used as a coping mechanism for stress, boredom, or other emotions is an essential step. Exploring alternative, healthier coping mechanisms enhances emotional well-being and contributes to a more balanced relationship with food. 10.Finding Purpose Understanding the broader role of food in life's context is significant. Setting personal goals that integrate mindfulness practices into daily routines enhances self-awareness. This approach helps align food choices with overall life objectives, fostering a deeper connection between eating habits and personal aspirations. By identifying how food aligns with broader life goals, individuals can make conscious choices that support their overall well-being. By addressing these mental and mindset aspects, individuals can develop a more mindful, positive, and purposeful approach to their relationship with food. Recognising the impact of stress, fostering a positive mindset, identifying barriers, becoming emotionally aware, and aligning food choices with personal purpose collectively contribute to a healthier and more balanced lifestyle. 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 Disordern Nutritional Therapist. 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. 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.