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As a nutritional therapist, one of the key aspects I emphasise with my clients is the importance of fibre in their daily diet. Fibre, often overlooked, plays a crucial role in maintaining gut health, supporting detoxification, and preventing chronic diseases. Unfortunately, many people don’t consume enough fibre, and this deficiency can have significant long term consequences for both our digestive system and overall health. What is Fibre and Why Does It Matter? Fibre is a type of carbohydrate that our bodies can’t digest. While it doesn’t provide us with energy in the form of calories, its benefits go far beyond simply being a 'filler' or 'roughage' in our diet. There are two main types of fibre: soluble and insoluble. Soluble fibre  dissolves in water and forms a gel-like substance, similar to how chia seeds look once soaked. It helps regulate blood sugar levels and lowers cholesterol. Insoluble fibre  does not dissolve in water and adds bulk to stool, promoting regular bowel movements and things moving through easily. Both types of fibre are essential for optimal health, but many of us fall short of the recommended daily intake. In fact, the average person consumes only about 15 grams of fibre daily, whereas the recommended amount for adults is at least 30 grams. The Health Consequences of Low Fibre Intake A diet low in fibre can lead to various health issues, especially gut health ones. The most obvious consequence is constipation —a condition where the body has difficulty moving waste through the digestive tract. Over time, this can result in more serious conditions such as diverticulosis, irritable bowel syndrome (IBS), and even an increased risk of colorectal cancer. Fibre also plays a significant role in the body’s natural detoxification pathways . The body’s detox systems, particularly the liver and kidneys, rely on adequate fibre intake to help eliminate waste products, toxins, and excess hormones via poo. Fibre binds to these waste products in the digestive tract, ensuring they are excreted rather than reabsorbed into the bloodstream. Without enough fibre, these processes can be hindered, leading to an accumulation of toxins in the body and in many people presents as excess oestrogen leading to a hormonal imbalance . A lack of fibre has also been linked to an increased risk of chronic diseases , including heart disease , type 2 diabetes, and obesity. Soluble fibre helps regulate blood sugar and cholesterol levels, reducing the risk of insulin resistance and heart disease. Moreover, a high-fibre diet has been shown to support healthy weight management by promoting feelings of fullness and stabilising blood sugar levels. High Fibre Recipes for Every Meal Incorporating more fibre into your diet doesn’t have to be complicated. Here are three simple and delicious high fibre recipes to add to your daily routine that will see you go above and beyond the minimum 30 grams! 1. Fibre Packed Breakfast: Chia Pudding with Berries This easy-to-make breakfast is not only high in fibre but also packed with antioxidants and healthy fats. Chia seeds are an excellent source of soluble fibre, which supports digestion and helps regulate blood sugar levels. Ingredients: 2 tablespoons chia seeds 1 cup unsweetened almond milk (or any plant-based milk) 1 teaspoon maple syrup (optional) A handful of mixed berries (blueberries, raspberries, strawberries) Instructions: In a jar or bowl, combine the chia seeds and almond milk. Stir well. Add maple syrup for sweetness if desired, and refrigerate overnight. In the morning, top with fresh berries and enjoy a fibre-rich, satisfying breakfast. Fibre Count: 13g 2. Fibre Rich Lunch: Lentil and Vegetable Salad This hearty salad is a great way to pack in a variety of vegetables and legumes, both of which are high in fibre. Lentils are a fantastic source of both soluble and insoluble fibre, promoting healthy digestion and heart health. Ingredients: 1 cup cooked green or brown lentils 1/2 cucumber, chopped 1/2 red bell pepper, chopped 1/4 red onion, thinly sliced 1 cup green leaves such as rocket A handful of fresh parsley, chopped 1 tablespoon olive oil 1 tablespoon lemon juice Salt and pepper to taste Note: with this recipe you can add or change the ingredients to what you have or taste preferences - tomatoes, radishes, avocado, watercress, mint or basil would also work very well! Instructions: In a large bowl, combine the cooked lentils with the chopped vegetables and parsley. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss everything together and serve chilled. Fibre count: 20g 3. Fibre-Rich Dinner: Roasted Sweet Potato and Black Bean Bowl This filling and nutritious dinner is loaded with fibre, protein, and healthy fats to keep you full until morning. Sweet potatoes are a great source of both soluble and insoluble fibre, while black beans are packed with fibre and an excellent plant-based protein. Ingredients: 1 large sweet potato, peeled and diced 1/2 can cooked black beans 1 tablespoon olive oil 1 teaspoon cumin Salt and pepper to taste Fresh coriander, chopped (for garnish) Note: you can make this a Mexican fiesta by adding some guacamole, brown rice and chilli. Instructions: Preheat the oven to 200°C. Toss the diced sweet potato with olive oil, cumin, salt, and pepper, and spread it evenly on a baking sheet. Roast for 25-30 minutes, flipping halfway through, until tender and slightly caramelised. Serve the roasted sweet potato with black beans and garnish with fresh cilantro. Fibre count : 19g Fibre is an often neglected nutrient but it really is SO important, as being fibre deficient can have a profound impact on our overall health. By incorporating more fibre-rich foods into your diet, you can support your digestive system, enhance your body’s detoxification processes, and reduce the risk of chronic diseases. Remember, it’s not just about the quantity of fibre but also the variety—from fruits, vegetables, legumes, whole grains, and seeds. So, by being a bit more away of your fibre intake you'll notice a difference in your digestion and long-term in your wellbeing, I promise! If you're still struggling with eating healthy or have uncomfortable digestive symptoms like bloating or constipation, why not chat to us for free? We offer free 20 minute consults where we can talk about your symptoms and how we can help you get back to 100% health. 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.

This month we celebrate World Digestive Health Day—a perfect reminder to show your gut a little extra love. We put our digestive system through a lot every single day, but it does so much more than just breaking down your food. From helping to regulate hormones, detox toxins, support brain health and moods to your skin health. Yes, that’s right—your gut and your glow are more connected than you might think. So, let’s look into how a happy gut supports a healthy you, what signs to watch for when things aren’t running smoothly (literally!), and five simple daily habits to give your digestive system the love it deserves. The Gut-Skin Connection: Why Glowing Skin Starts in Your Gut Ever heard the phrase “beauty starts from within”? When it comes to gut health, it couldn’t be more accurate. Your digestive system is responsible for absorbing essential nutrients, and the ones that help create glowy skin are mostly absorbed in the large intestine (sometimes called colon or bowels). Zinc, omega-3s, and vitamins A, C, D, and E are all crucial for healthy, clear, and glowing skin, but can only be absorbed when your gut is functioning correctly. Additionally, when your gut is balanced, it reduces inflammation throughout the entire body, including your skin! When your gut is functioning well it’s able to properly detox, which helps to keep your skin calm and hydrated. But when your microbiome (the trillions of bacteria that live in your gut) is out of balance—normally due to poor diet, stress, or antibiotics—it can show up on your face in the form of breakouts, redness, dullness, or even flare-ups of eczema and rosacea. So, if your skin is acting up, it’s worth checking in with your gut health first before piling on more skincare products. Hydration: The Underrated Hero of Gut Health You’ve probably heard this before, but it’s an adage that’s so true - hydration is everything. Water plays a major role in keeping your digestive system running smoothly. It helps ensure cells can absorb nutrients, and move waste out of your body by keeping stools soft. Not drinking enough can lead to constipation, bloating, and that sluggish “ugh” feeling. It will also leave you with dry, flaky skin, likely headaches and brain fog. Beyond plain water, you can boost your hydration by adding fruits to flavour your water like cucumber, watermelon, strawberries, and oranges or natural electrolytes like a rock of himalayan sea salt or liquid electrolytes. Herbal teas (like peppermint or ginger) can also soothe the digestive tract while keeping you hydrated. You can also give celery juice  a go - it’s super hydrating and great for your skin. Aim for at least 1.5 litres of water a day, ideally 2 litres —and more if you’re exercising or in a hot climate, and remember that coffee, soft drinks and alcohol don’t count as they’re diuretics. Is Your Gut Trying to Tell You Something? Sometimes your body sends little (or not-so-little) signs that your gut might be struggling, but every day I see clients who ignore these signs every day, sometimes for years! Your body is SO amazing at letting you know when something is wrong so please never ignore them! Here are a few common digestive concerns and the symptoms that go along with them: 1. Leaky Gut When the lining of your intestines becomes more permeable than it should be, toxins and undigested food particles can “leak” into the bloodstream. This can cause: Bloating and gas Fatigue Food sensitivities Brain fog Skin issues like rashes or acne 2. IBS (Irritable Bowel Syndrome) A common condition that affects the entire digestive system from the stomach all the way to the large intestine, IBS symptoms often include: Abdominal pain or cramping Bloating and excess gas Diarrhoea, constipation, or a mix of both Reflux, indigestion and feelings of fullness 3. Histamine Intolerance Your body naturally produces and processes histamine, but if that process isn’t working properly, you may experience: Headaches or migraines Hives or itchy skin Flushing Digestive discomfort after eating fermented or aged foods Anxiety or trouble sleeping If any of these symptoms sound familiar, it’s worth talking to a healthcare provider or functional nutritionist to get a proper assessment as long term these conditions can become chronic! 5 Simple Habits for a Healthier, Happier Gut The good news? You don’t have to completely overhaul your life to support better digestion. Try incorporating these five easy habits into your daily routine: 1. Start Your Day with Water: Kickstart your digestion and metabolism first thing by starting with a drink of water when you wake up. It’ll help flush out toxins from overnight and replenish water lost during sleep. 2. Get More Fibre: Fibre feeds your beneficial gut bacteria and keeps waste moving through your intestines. It also helps you to feel full so will help to avoid overeating. Aim to include a variety of plant foods like leafy greens, lentils, oats, flaxseeds, and berries. Soups and stews are a great way to incorporate loads of fibre, like this one . Ideally aiming for 20-30 varieties of plants (and herbs) a week. 3. Chew Slowly and Mindfully: Digestion actually begins visually, with your brain seeing the food and sending a signal to the stomach to produce stomach acid and digestive juices. Once in the mouth, chewing further signals your stomach to switch on and then as food moves through the small intestine it produce enzymes to break down food more effectively.  4. Add in Fermented Foods: Probiotic-rich foods like yoghurt, kefir, kimchi, miso, sauerkraut, and kombucha help restore a healthy gut microbiome. Start small and rotate a few different options throughout the week, however if you experience any discomfort give these foods a break until you can speak to a nutritional therapist. 5. Move Your Body Daily: Gentle movement—even a 10-minute walk—helps stimulate digestion, reduce bloating, and improve regularity. It will also help balance blood sugar after a big meal and stop you feeling so lethargic. Let Your Gut Be Your Guide Our digestive health plays such a central role in how we feel day to day. When your gut is supported, you’re more likely to feel energised, think clearly, sleep better, and yes—even have that natural glow! So take a moment to check in with your body and see if a few small, consistent habits can lead to big changes in how your gut (and skin!) improve. As always, if you have been suffering with IBS or any abnormal digestive issues for more than a few months, I would highly recommend you book a call with one of our gut specialists to help you understand what could be going on. Left untreated long term, gut issues and IBS can lead to food intolerances, fatigue, sickness and even auto immune conditions. It's best to get things sorted asap! 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.

As an employer, fostering a healthy and productive workplace is crucial for your organisation’s success. One of the most effective yet often overlooked ways to improve employee productivity and morale is by encouraging a healthier diet and lifestyle. While many companies focus on offering benefits such as flexible working hours, mental health days, and gym memberships, health goes so far beyond that and often simply what your employees are eating is the root cause of many problems. Here’s how improving the diet of your employees can benefit your organisation: 1. Increased Productivity The link between nutrition and cognitive performance is well-documented. A balanced diet rich in essential vitamins, minerals, and nutrients can significantly boost an employee’s ability to concentrate, think critically, and solve problems. Foods that are high in sugars and fats, on the other hand, can lead to energy crashes, brain fog, and difficulty focusing. Notice how the office floor gets a bit empty around 3pm? The team are out getting that coffee and snack to power through the rest of the day. Providing employees with access to healthy snacks and meals, whether in the office or through meal programs, can improve their energy levels and mental clarity and avoid any blood sugar spikes. Employees who are well-nourished are better able to stay engaged throughout the workday, leading to enhanced productivity and efficiency. Now don't get me wrong - do not remove the coffee cart! But well nourished staff typically rely less on caffeine and sugar to "get them through the day", and instead coffee is a pleasure, not a necessity. 2. Improved Employee Well-Being and Morale A well-nourished workforce is a healthier workforce. When employees have access to nutritious information and foods, they are less likely to experience the chronic fatigue, mood swings, or irritability associated with poor diet choices. Healthy eating supports mental well-being by helping to regulate mood, reduce stress, and promote a sense of happiness. Companies that offer healthy meal options (especially when subsidised!) and create a culture that prioritises wellness sends a positive message to their employees. This can lead to increased job satisfaction and improved overall morale, which is essential for a harmonious workplace environment and productivity. 3. Improving Health of Employees to Reduce Absenteeism Employers lose an average of 49.7 days per year to poor health and/or illness related underperformance (Britain’s Healthiest Workplace Study 2023). That's a huge number isn't it! Sick days due to diet-related illnesses (feeling run down, gut health issues, allergies) and diabetes, obesity, or cardiovascular diseases, can have a significant impact on productivity and overall operational costs. Providing employees with an understanding of basic nutrition can help prevent these health issues and reduces the number of sick days taken. Moreover, employees who have access to healthy food are less likely to experience digestive issues, headaches, and energy slumps, all of which contribute to absenteeism. A healthier workforce means fewer missed workdays and a smoother operation for your organisation. 4. Enhanced Team Collaboration Healthy employees tend to have more energy and are in a better mood, making them more likely to engage positively with their colleagues. There's also someething to be said for reduced illness in the workplace means teams are more likely to come into the office and spend time together. When a healthy culture is fostered within the workplace, it provides employees a goal to bond over (outside of their work KPIs), which is so important for collaboration. This camaraderie can extend beyond lunch breaks and result in a more cohesive and effective team. 5. Attracting Top Talent & Retention In today’s competitive job market, offering wellness-focused benefits beyond a cheaper gym membership is no longer seen as a perk, but as a necessity! In fact, 83% agree that wellbeing support is equally as important as compensation! (Benify 2023). Furthermore, 85% are likely to stay in a role if their company took better care of their wellbeing (Benify 2023) . Those are not numbers to dismiss. Having a well thought out, curated corporate wellness strategy is actually what can give you a competitive edge AND reduce churn rate. Moreover, offering these types of benefits demonstrates that you care about your employees' overall well-being, which can increase your company’s reputation as a desirable place to work. 6. Improved Long-Term Health Outcomes Investing in your employees' health today can lead to long-term benefits for both your employees and your company. Healthier employees are less likely to develop chronic illnesses, reducing healthcare costs for the company in the long run. Additionally, promoting healthy habits within the workplace can contribute to a culture of wellness that extends into employees' personal lives. Educating your employees on healthier eating and overall positive lifestyle changes is such an effective way to boost productivity, morale, and overall company performance. A well-nourished workforce is not only healthier but more engaged, motivated, and likely to stay with your company for the long term. Making nutrition a priority in the workplace is not just an investment in your employees—it's an investment in the future success of your business. At The Natural Balance we're experts in corporate wellness. We'd love to get to know your business and help you address your concerns to help your team feel better, work smarter, and stay engaged — both in the office and remotely. 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.

Natasha's Success Story: "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. " 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 she needed to switch her protein sources from inflammatory red meats, to leaner choices and plant based options such as eggs, fish, chicken, legumes, pulses and nuts & seeds. We also focused on 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 - keeping her fuller for longer and limiting her weight issues.  “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.” Key areas we targeted: Eating 3 well balanced meals per day - focusing on the composition to include the right balance of fats, protein, complex carbs and plenty of fruits & vegetables.  Eliminating refined sugars and simple carbohydrates Ensuring daily movement  Putting in place a regular bedtime routine What did we do long term? Longer 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 breathwork, 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 with pre & probiotic foods and supplements.    Supplements to help Egg Health & 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 including lactobacillus, 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, that contained more bioavailable nutrients including essential folate, choline, zinc, selenium and iodine.    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. 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.  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. Book a Free Call with our Fertility & Pregnancy Nutritionist 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.

Nutrigenomics is a field of study that explores the interaction between nutrition and genes. It focuses on how the foods we eat can influence gene expression and, conversely, how our genetic makeup can affect our nutritional needs and responses to food. Nutrigenomics testing involves analysing an individual's DNA to provide insights into how their body processes various nutrients, responds to specific diets, and the potential risks for certain diseases based on genetic predispositions. Nutritionists and scientists believe that in the future this field of study could provide each individual a personalised nutrition plan for optimum health based on their genetic make up. How Nutrigenomics Testing Can Help Us Understand Longevity Personalised Nutrition: By understanding your genetic profile, nutrigenomics testing can guide you toward a personalised diet that optimises your health and potentially extends your lifespan. For instance, certain genetic variants may indicate how your body metabolises fats, carbohydrates, or vitamins, allowing you to tailor your diet accordingly. For example, if you digest Omega-3 poorly, you may need to supplement in addition to food sources compared to someone who metabolises Omega-3’s well. Disease Prevention: Nutrigenomics can highlight your susceptibility to certain diseases, such as cardiovascular disease, diabetes, or obesity, which are linked to longevity. By knowing your genetic risks, you can make informed dietary choices that reduce these risks. A well known example of DNA revealing disease likelihood is BRCA gene and cancer. Enhancing Metabolic Function: Some individuals may have genetic variations that impact their metabolic processes. Nutrigenomics testing can indicate how certain foods might support or hinder metabolic functions, thus informing dietary choices that promote better energy balance, weight management and longevity. Inflammation and Oxidative Stress: Certain foods can either contribute to or mitigate inflammation and oxidative stress in the body. Nutrigenomics testing can help identify which foods may exacerbate these issues based on your genetic profile, enabling you to choose foods that promote healing, repair and reduce inflammation. Long term this would contribute significantly to longevity as chronic inflammation is reduced. How What You Eat Impacts Your DNA We know the impact diet can have on how we feel; a healthy diet improves our mood, reduces illness by supporting our immune system, we sleep better, helps to maintain a healthy weight, and our overall wellbeing remains positive. As we understand more about human biology and our DNA, we’re only starting to uncover the significant impact of what we eat does to our body. Gene Expression: The nutrients we consume can influence the expression of our genes, primarily through epigenetic mechanisms. For example, specific foods and their nutrients can activate or deactivate certain genes linked to health and disease. This means that a diet rich in fruits, vegetables, and whole grains may promote beneficial gene expression, while a diet high in processed foods may have the opposite effect. Nutritional Deficiencies: A poor diet can lead to deficiencies in essential nutrients, which can adversely affect gene function. For instance, a lack of folate can impair DNA methylation, a critical process in gene regulation, potentially leading to health issues over time. Microbiome Interaction: The foods we eat also affect our gut microbiome, which can indirectly influence our genetic expression. A healthy microbiome supports nutrient absorption and can produce beneficial compounds that affect gene expression and inflammation, promoting overall health and longevity. Inflammation Response: Certain diets can trigger inflammatory responses in the body, which can influence gene expression related to inflammation and longevity. For instance, diets high in processed sugars and unhealthy fats may promote chronic inflammation, while anti-inflammatory diets rich in omega-3 fatty acids and antioxidants can help protect against age-related diseases. Nutrigenomics testing provides valuable insights into the interplay between diet and genetics, enabling individuals to make informed choices that can potentially enhance their health and longevity. Understanding how what you eat impacts your DNA can empower you to create a dietary strategy tailored to your individual genetic needs. For those looking to embark on their journey towards better health, seeking the guidance of a qualified health nutritionist is a crucial first step. By choosing the right professional and staying updated on emerging trends, you can achieve significant improvements in your longevity and overall well-being. Whether you’re seeking personalised dietary advice or looking to improve your overall health, The Natural Balance is here to support you on your journey. 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.

When we think about maintaining heart health, we often focus on exercise, stress management, and avoiding unhealthy habits like smoking or binge drinking. But one of the most effective, yet often overlooked, factors in keeping your heart in top shape is fibre. Yes, fibre — the indigestible part of plant foods that plays a crucial role in maintaining digestive health. But its benefits go far beyond the gut and helping you poop; fibre is a powerful ally for your cardiovascular system as well. Today, we’ll look at how fibre supports heart health and why it's an essential part of a heart-healthy diet. 1. Lowering Cholesterol Levels One of the most well-established benefits of fibre, especially soluble fibre, is its ability to reduce cholesterol levels. Soluble fibre, which is found in foods like oats, beans, lentils, fruits, and vegetables, forms a gel-like substance in the digestive tract, not too dissimilar to when you soak chia seeds in water. This substance binds to cholesterol and bile acids, which are made from cholesterol, and helps to remove them from the body. By reducing the amount of cholesterol circulating in the bloodstream, soluble fibre helps lower low-density lipoprotein  (LDL) cholesterol, often referred to as "bad cholesterol." High levels of LDL cholesterol are associated with plaque buildup in the arteries, which can lead to atherosclerosis — a major risk factor for heart disease and stroke. Research suggests that eating at least 5 to 10 grams of soluble fibre per day can lower LDL cholesterol levels significantly, helping to reduce the risk of cardiovascular disease. For context, One  baked potato with skin has around 5g of fibre. One cup of baked beans has around 14g of fiber (but note, the regular high street beans also have a lot of added sugar!), one medium apple has around 3.7g of fibre. 2. Regulating Blood Pressure High blood pressure, or hypertension, is another term you’ve likely heard when people talk about heart health. High blood pressure can damage artery walls and put extra strain on heart muscles as it works to maintain an increased pressure. The great news is a diet rich in fibre helps maintain a healthy weight and reduces inflammation, both of which are critical for healthy blood pressure levels. Additionally, fibre-rich foods often contain potassium, which is essential for balancing sodium in the body and supporting normal blood pressure levels. These include bananas, apricots, tomatoes, beetroot, spinach, potato and squash. Several studies have shown that people who consume more fibre tend to have lower blood pressure. In fact, a large study published in the American Journal of Clinical Nutrition  found that individuals who ate more fibre were less likely to develop high blood pressure over time, suggesting that a fibre-rich diet can be an effective preventive measure against hypertension. 3. Maintaining Healthy Blood Sugar Levels Uncontrolled blood sugar levels can damage blood vessels and contribute to heart disease. Fibre helps regulate blood sugar levels, particularly soluble fibre, by slowing the absorption of sugar into the bloodstream. This helps prevent spikes and crashes in blood sugar, making it easier for the body to maintain stable levels. Have you ever heard of foods being promoted as having a low glycemic index? This is often because they’re high in fibre. Maintaining balanced blood sugar levels overall is essential for reducing your risk of chronic disease. In particular, high blood sugar levels is a precursor to diabetes, and people with diabetes have a higher risk of heart disease. It can be a pretty scary domino effect, so by simply adding fibre to your meals everyday you’re doing your heart a world of good. All fruit and vegetables contain soluble fibre but some great sources are avocados, sweet potatoes, oranges and brussel sprouts. For an easy meal on the go the PRESS Glow Soup  has nearly one third of your daily fibre requirement. 4. Weight Management Being overweight or obese is one of the strongest risk factors for heart disease, and is often associated with a low nutrient, high calorie diet. The problem with these types of diets, is that fibre is stripped out of processed foods. This is just so terrible for our bodies in many ways but most importantly, a high-fibre diet can help with weight management in several ways. First, fibre adds bulk to meals, helping you feel fuller for longer, which can prevent overeating. It also slows down the digestion of food, contributing to a more gradual release of energy and preventing hunger pangs. Moreover, fibre-rich foods tend to be low in calories but high in nutrients, making them an excellent choice for those looking to lose or maintain weight. As mentioned earlier, it also helps to balance blood sugars which reduces inflammation, cravings and energy crashes.  Whilst the effect of a high fibre diet is not an immediate weight loss solution, over a lifetime this significantly helps our bodies stay within a healthy weight range.  5. Reducing Inflammation When the body experiences chronic inflammation, it can damage blood vessels and promote plaque buildup in the arteries. Fibre rich foods, particularly from fruits, vegetables, nuts, and seeds, come naturally packed full of antioxidants and anti-inflammatory compounds that help reduce inflammation in the body. This can have a protective effect on the cardiovascular system, helping to reduce the overall risk of heart disease.  6. Supporting Healthy Gut Microbiome Emerging research has revealed a fascinating link between gut health and heart health. The gut microbiome, the community of bacteria living in your digestive tract, plays a significant role in many aspects of overall health, including heart disease risk. Fibre acts as a prebiotic, nourishing beneficial gut bacteria, which in turn produce short-chain fatty acids (SCFAs). These SCFAs help reduce inflammation, regulate blood sugar, and even support healthy cholesterol levels. A healthy gut microbiome is associated with better heart health outcomes, and consuming a fibre-rich diet is one of the best ways to support your gut microbiota. So In Summary, How Much Fibre Do You Need? As you can see, nothing works in isolation when it comes to eating well. Fruits, vegetables and grains all naturally include high levels of fibre, as well as  vitamins, minerals and antioxidants. Every piece of unprocessed, naturally occurring food you eat is an amazing buffet to your body, servicing not just your heart health, but gut health, weight management and blood sugar support. To reap the heart-healthy benefits of fibre, experts recommend that adults aim for at least 30 grams of fibre per day, with a focus on a variety of fibre-rich foods such as whole grains, legumes, fruits, vegetables, nuts, and seeds. While it’s important to get enough fibre, it’s equally crucial to ensure that the fibre you consume is varied and comes from whole, minimally processed foods. Please also keep in mind that meat does not contain fibre, a common misconception. What would a day of fibre rich eating look like? Breakfast  Half cup of oats - 5g 1 tablespoon of chia seeds - 5g Half cup of raspberries - 4g Lunch PRESS Petit Pois Pea and Fresh Mint Soup  - 10.7g Dinner Salmon - 0g One cup of sweet potato - 4g One cup of cooked kale - 2.6g  Half an onion - 1g Total: 32.3g Incorporating more fibre into your diet is an easy and effective way to support heart health. With benefits ranging from improved cholesterol levels to better blood sugar control and reduced inflammation, fibre is a true powerhouse nutrient that deserves a prominent place in your heart-healthy lifestyle. 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.

Health is a complex aspect of our lives, affecting how we feel, think, and function every day. At its core, health involves the smooth operation of various bodily systems, each playing an important role in sustaining our wellbeing. One critical component of this intricate network is gut health, often overlooked yet profoundly significant. Understanding the brain-gut connection  reveals the importance of gut health in maintaining overall wellness. This connection between our digestive system and brain influences not just digestion but also mood and mental states, underscoring its far-reaching impact on our lives. The gut, sometimes referred to as the "second brain," communicates directly with the central nervous system (CNS), affecting everything from emotional balance to cognitive function. Did you know that a poor gut health can affect the whole body? For example, an imbalance in gut health can also lead to   hormonal imbalances , further complicating our overall health. Prioritising gut health can lead to improved physical and mental well-being. Understanding the Gut-Brain Connection To truly understand why gut health is important, we need to first define what the gut is and what roles it plays in our bodies. The gut refers to a complex system that includes the stomach and intestines. Its main job is digestion, but it also has many other functions that affect our overall well-being. The Enteric Nervous System: Our Body's "Second Brain" A key part of this system is the enteric nervous system (ENS), which is often called our body's "second brain." This intricate network of neurons is located within the gut and surprisingly has more neurons than the spinal cord. The ENS works mostly on its own but still communicates constantly with the central nervous system (CNS). This ongoing communication is crucial because it impacts not only physical processes like digestion but also our mood and mental state. It's the highway from our gut to our brain. How Gut Health Affects Mental Wellbeing When we understand how the ENS talks to the CNS, we can see how our digestive health might influence our mental wellbeing. Signals from the gut travel to the brain through pathways such as the vagus nerve, potentially affecting emotions and cognitive function. This two-way communication suggests that problems with gut health could contribute to mental health issues like anxiety and depression. Factors That Influence Gut Health Several factors can impact gut health: Diet: Eating a balanced diet rich in fibre, probiotics, and nutrients supports a healthy gut flora. Lifestyle: Regular exercise and sufficient sleep promote optimal digestive function. Stress Management: Techniques such as mindfulness and relaxation exercises can reduce stress-related gastrointestinal problems. By focusing on improving gut health through these methods, we not only support digestion but may also enhance mental wellness by nurturing this important gut-brain connection. Adopting these strategies could lead to better outcomes in managing conditions linked to both systems. The Impact of Common Gastrointestinal Problems Common gastrointestinal problems like  Irritable Bowel Syndrome  (IBS) can significantly impact both physical and mental health. IBS is characterised by symptoms like abdominal pain, bloating, and altered bowel habits, which can lead to considerable emotional distress. Individuals suffering from IBS often experience heightened levels of anxiety and depression, making it crucial to address both physical and psychological aspects in treatment strategies. Functional bowel problems are extremely common, affecting approximately 30-40% of the population! This means there is a growing number of people being placed at a higher risk for developing mental health issues. The discomfort and unpredictability associated with these conditions can exacerbate stress and anxiety, creating a challenging cycle that affects overall quality of life. A Comprehensive Approach to Addressing Gut Health Issues Addressing gut health issues effectively requires a comprehensive approach that considers both digestive and mental health. Understanding the underlying causes of gastrointestinal disturbances and their effects on mood can empower individuals to seek appropriate care, such as consulting with a gut specialist or visiting an IBS clinic, By exploring the complex interplay between our digestive system and mental well-being, we gain insights into how maintaining a healthy gut can enhance our overall quality of life. This journey towards better health may also involve understanding other factors such as hormonal changes during periods or menopause, which can further influence both gut health and mental well-being. Treatment Approaches for Gut Health with a Mental Health Focus Addressing gut health issues requires a multifaceted approach, particularly when mental also addressing mental health concerns. Among the treatment opportunities for IBS  and related gastrointestinal problems, Cognitive Behavioral Therapy (CBT) emerges as a powerful tool. CBT focuses on altering negative thought patterns that exacerbate symptoms, providing patients with strategies to manage stress and anxiety that often accompany digestive disorders. The role of probiotics in enhancing gut flora diversity is another wonderful tool nutritional therapists have. These beneficial bacteria help balance the gut microbiome, potentially leading to improvements in both gastrointestinal function and mental health. By supporting the natural ecosystem within our digestive system, probiotics may reduce symptoms associated with conditions like leaky bowel syndrome and irritable bowel syndrome (IBS). Healthcare professionals often recommend combining these approaches with dietary adjustments tailored to individual needs. A healthy gut diet plan might include foods rich in fibre and prebiotics, which nourish beneficial bacteria, reduce inflammation and provide vital nutrients to help the body heal. Consulting a gut health nutritionist , like one from our team here at The Natural Balance can provide personalised guidance in crafting a diet that supports both physical and mental well-being. The Role of Diet in Maintaining a Healthy Gut-Brain Connection Exploring the effects of diet on health reveals that small but significant changes can make a huge impact. The gut-brain axis is central to gut and mental health so support both is so important when you're looking to improve overall wellbeing. A few key examples are: Nutrients and Gut Flora: Consuming a balanced diet rich in fibre, probiotics, and fermented foods like yoghurt or sauerkraut can enhance gut flora diversity. This positively impacts the enteric nervous system (ENS), promoting better digestion and mood regulation. Omega-3 Fatty Acids: Foods high in  omega-3 fatty acids , such as fish, walnuts, and flaxseeds, support brain health by reducing inflammation and supporting cognitive function. Whole Foods Over Processed Foods: Opting for  whole foods rather than processed ones  reduces gastrointestinal problems often linked to poor diet choices. A healthy gut diet plan is essential for sustaining the gut-brain connection. Gut health is vital for overall well-being, making it essential to explore the connections between mental health and digestion. Taking care of your gut not only helps with digestion but also promotes mental clarity and emotional stability. By following a healthy gut diet plan and seeking advice from professionals like nutritional therapist gut specialists individuals can customise their path to better health. 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.

It’s not about your goals but it’s how you execute them. Start your January off right with positive habits to help you reach your goals As the new year rolled in, many of us put together our good intentions and plan our New Year’s resolutions. However, it's likely that by now many of us have returned to old habits or found keeping positive routines difficult with the realities of your busy life. So, if goal-setting itself isn’t the problem, what is? The answer lies in your execution and the habits you create along the way to reach your goal. The Flaw in Resolutions New Year’s resolutions often focus on grand outcomes—losing weight, quitting smoking, or saving money. While these goals are meaningful, the issue arises when we neglect the steps needed to achieve them, or the goal itself is too vague. Losing weight for example; how much weight, by when, do you mean weight or do you mean dress size or you just simply just want to try to eat more vegetables each week?  See how vague “losing weight” becomes?  You think you lack action but you actually lack clarity! Without a solid plan and actionable steps, even the most ambitious resolutions can quickly become overwhelming or seem unattainable. So how do we do this? Understanding what you ‘Perfect Life’ could look like Firstly, have a think about what your ‘perfect life’ would look like. Now I know no-one has such a thing, but for the sake of this exercise, have a think about what this would this look like in relation to the Environment that you live in (your home, neighbourhood), Health (mental and physical), Career, Relationships (friends and family) and your Spirituality (or emotions and fulfilment).  Now you might find this a little challenging, and that's normal. We have a negatively biased brain and we often go to the negatives first. So let's start with that… Write down what you ‘DON’T’ want in all of these areas (and there may be more than one thing for each area of your life). Eg: Relationships: I don’t want to hang around with that toxic friend anymore Health: I don't want to feel uncomfortable in my clothes anymore Career: I’m fed up of working late nights and weekends to keep on top of everything Now that you know what you don’t want, let's think about what you do want. Let's do the exercise again.  Write down all 5 areas of your life: Then next to each area, write down just one thing, the most important thing, that you would like as your goal. But make it specific, actionable and most importantly, your ‘why’ behind wanting this goal. Health:  I want to lose 5 kg by April so that I feel comfortable in my summer clothes again Career : I want to finally leave my job and do what I love, which is working with children. Spirituality:  I want to pick up my hobby of horse riding once a week again as it makes me feel good. Relationships:  I want to spend time with people that make me feel good. I would like to hang out with my friends at least once every fortnight and have a friend date to the cinema. Environment:  I want to finally move to my home town in Berkshire where there is more nature around me and I can have space for a dog again! Take a step back and read all of those goals.  How do you feel reading them?  Imagine they were all true now? How would that feel?  Pretty good right!? Holding ourselves accountable to these goals and setting positive habits But there is no point in having a goal if we're not holding ourselves accountable to these goals.   So when would you like to achieve these goals?  Write next to each one your time frame, 3, 6, 9, 12 months. So it’s starting to come together now. However, we still haven't got our execution plan ready which is what will help us reach our goals. This is the most important part!  Next to each goal, write down what you will specifically do to help you reach this goal. It needs to include days, times and a due date in order to start them. Lets take this goal Health: I want to lose weight. Lets write an example execution and positive habit plan of how you are going to reach this goal… I plan to go to the gym on Tuesday and Thursday at lunchtime for 45 minutes (doing a mixture of cardio and weights) and aim for a 30 minute brisk walk on the weekend. I will pack my gym kit in my bag the night before so that I don’t forget it. I will bring my leftover dinners in to have at lunch the next day. This will ensure I eat a healthy and filling meal so that I am not snacking. I am going to listen to a nutrition and health podcast at least once a week to help reinforce my new habits around eating well to help me lose weight I am going to start this new habit tomorrow! What may sabotage us from reaching our goals? So now that you have your habits and execution plan it's a good idea to understand what triggers might get in the way and stop you from carrying out your new positive habits. Identify and eradicate your triggers: Not doing a food shop means I grab a snack or skip lunch altogether  I never get time to exercise as my clothes are always in the wash I don’t ask for help at home so I don’t have time to focus on my job search I start to snack when I feel anxious or sad I do all the housework and chores so have no free time for myself Being around my grumpy father, causes me too much stress Now that you know the negative triggers, it's time to think of a way to mitigate this trigger and stop it from hindering your new positive habits and execution plan and ultimately stopping you from reaching your goals! How to Hack Your 2025 ‘Perfect Life’ Goals Execution involves the daily habits and behaviors that lead to change. It’s about creating routines that work with your life. Here are 8 top tips to help you hack your 2025 resolutions: Start small! Commit to 7 or 14 days of trying to stick to your goal. Long-term goals are VERY hard to stick to as they feel too far in the future. Psychologically you will also feed your reward centre, because when you do hit day 7 you can feel proud of yourself for sticking it out this long. Limit the number of goals. You really should have no more than 1 or 2. Any more and it will feel like it’s all “too hard” and you’ll throw the towel in on all goals. By having just 1 or 2 to focus on the task is already easier. Get a buddy! Rope in a friend, colleague or family member who wants to achieve a similar goal. It makes it more fun, creates accountability and will help you stay motivated. They’ll be just as grateful for your support too. Now this one is important - Replace, not eliminate! Our brains are wired to constantly reward ourselves and depriving it of what it wants is why so many goals fail. So, approach your goal as a transition or replacement instead. For example, you want to limit your coffee intake to one per day. Instead of going from multiple “rewards” throughout the day, have your one coffee and then replace the others with something else you enjoy - it could be another (caffeine free) beverage, or perhaps it’s simply leaving the office for 10 minutes anyway. That way you still feel like you have some joy, but are also sticking to your goal. Seek out positive reinforcement! Surround yourself with people whose goal is the same as yours. Follow them on social media, listen to audiobooks or podcasts, if there’s a club or community join it! Similar to finding a buddy, listening to others talk with passion about your goal will only help you more. Oh, and don’t forget to unfollow negative social media accounts - you don’t need that energy in your life! Set reminders. Use alarms, apps, post it notes, journaling, your partner - anyone or anything to help you through each day. For example, if you’re trying to drink more water each day, set a frequent reminder to get a fresh glass of water. Before you know it you’ve had 8 or 10 glasses! Identify and remove obstacles. If you want to eat healthier, dedicate time on Sunday afternoon to go food shopping and meal prep for the week. Want to increase your greens? Set up a juice subscription with PRESS juices that will come once a week and will always be in the fridge ready to go. Be imperfect. It’s okay if everyday you don’t hit your goal. There’s always tomorrow. Don’t just give up immediately. Long term change takes just that - a LONG time. If you do have a bad day, acknowledge what went wrong and then move on. Go back to tip number 1 - start small. In summary, while goal-setting is an essential part of personal growth, it is the execution of those goals that truly matters. Embrace positive habits, focus on the process, and watch as you start to create lasting change in your life. Seek Guidance. If you're unsure where to begin, consulting with a professional such as a nutritional therapist can provide personalised advice. The experts at The Natural Balance  are ready to help you navigate this journey. 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.

Food for your mood: How what you eat affects your mental health is a topic that has gained significant attention in recent years. The intricate connection between food and mental health highlights how eating healthy nutrition can have profound effects on emotional well-being. Understanding this relationship is crucial as it empowers individuals to make informed dietary choices that support both mental and physical health. The gut-brain connection plays a pivotal role in this dynamic. Often referred to as the "second brain,"  the gut houses trillions of microbes that influence brain function and mood regulation. Recognising that nutritious food can stabilise mood and enhance overall mental wellness is essential. Embracing a diet rich in healthy good foods not only benefits the body but also nurtures the mind, offering holistic support for a balanced life. However, it's not just about the food we consume; hormonal balance also plays a significant role in our mental health. For instance,   hormonal imbalances  can lead to various mental health issues. It's important to understand   common questions related to hormones  such as those arising during periods or menopause, as these can provide further insights into how our diet and lifestyle choices affect our hormonal health and subsequently our mental well-being. Understanding the Gut-Brain Axis The gut-brain axis represents a complex communication network between the gut and brain, playing a significant role in influencing mental health. This bidirectional relationship implies that what happens in our gut can directly affect our brain chemistry, emotions, and mental well-being. The Role of Gut Microbiota The gut is home to trillions of microorganisms collectively known as the gut microbiota, which includes probiotics  - beneficial bacteria that are essential for maintaining a balanced gut environment. These beneficial bacteria produce neurotransmitters such as serotonin and dopamine, which are crucial for mood regulation. By promoting a healthy gut microbiome, we can potentially enhance our mental health. The Impact of Diet on Gut Health Nutrient-rich foods  are vital in supporting this process. Foods high in fibre, such as fruits, vegetables, and whole grains, offer nourishment to these beneficial bacteria, helping them thrive. Consuming fermented foods like yoghurt, kimchi, and sauerkraut can increase probiotics intake, further enhancing the gut's ability to communicate positively with the brain. Moreover, foods rich in omega-3 fatty acids and B vitamins not only support physical health but also play a key role in stabilising mood by influencing neurotransmitter function. A diet abundant in these nutrients can lead to improved mental clarity and emotional stability. Making Informed Dietary Choices Understanding this connection empowers us to make informed dietary choices that nurture both our body and mind. Regularly incorporating good diet foods  into your meals could be the key to unlocking better mental health through the profound relationship between the gut and brain. Interestingly, recent studies have even suggested a potential link between   gut health and ADHD , indicating that maintaining a healthy gut might also play a role in managing this condition. Nutritional Powerhouses for Mood Stabilisation Understanding the connection between nutrition and mental health involves recognising the pivotal role of certain nutrients. Omega-3 fatty acids, B vitamins, antioxidants, vitamins, and minerals are essential for stabilising mood and enhancing emotional well-being. Omega-3 Fatty Acids: These essential fats are renowned for their ability to support brain health. Found abundantly in fatty fish such as salmon, mackerel, and sardines, omega-3s have been linked to reduced symptoms of depression and anxiety. For those seeking plant-based options, flaxseeds, chia seeds, and walnuts are excellent sources. B Vitamins: A group of water-soluble vitamins crucial for various metabolic processes in the body. B vitamins like B6, B12, and folate play a significant role in synthesising neurotransmitters that regulate mood. Leafy greens such as spinach and kale are rich in these nutrients. Additionally, eggs and dairy products provide an excellent source of B12. Antioxidants: These compounds protect the brain from oxidative stress by neutralising free radicals. Foods rich in antioxidants include berries like blueberries, strawberries, and raspberries. These fruits not only support brain health but also contribute to stable mood regulation. Incorporating these mood-boosting foods into your diet can make a noticeable difference in how you feel daily. A diet rich in omega-3 fatty acids, B vitamins, antioxidants, vitamins, and minerals supports emotional balance and enhances overall mental well-being. By choosing nutritious food options such as salmon and leafy greens, one can directly influence their mood positively through dietary choices. The Dark Side of Poor Nutrition on Mental Health The phrase "Food for your mood: How what you eat affects your mental health"  encapsulates the profound impact diet has on our emotional and psychological state. A significant culprit in this relationship is excessive sugar intake, often found in processed foods, which can lead to a cascade of health issues impacting both body and mind. Sugar and Inflammation Excessive Sugar Intake: Consuming high levels of sugar contributes to inflammation throughout the body. Chronic inflammation is linked to various health problems, including mood swings and cognitive disruptions. Mood Fluctuations: Frequent sugar consumption can cause rapid spikes in blood sugar levels followed by sharp drops. These fluctuations often result in irritability, fatigue, and mood swings. Impact on Mental Health Anxiety and Depression: Diets high in processed foods are associated with an increased risk of developing anxiety and depression. These conditions are exacerbated by nutrient deficiencies commonly found in such diets. Unhealthy Diets: Foods lacking essential nutrients fail to support optimal brain function. This deficiency can impair neurotransmitter production, crucial for maintaining stable mental health. Embracing a diet filled with nutritious food is essential for mental clarity and emotional stability. By choosing healthy good foods  over processed alternatives, individuals can significantly improve their mental well-being. Eating for Better Mental Health: Gut-Friendly Foods to Embrace Incorporating whole foods and a variety of colourful fruits and vegetables into your diet is not just a trend; it holds significant potential for enhancing mental well-being. These foods are packed with essential nutrients that promote a balanced mood and contribute to good mental health. This is supported by research showing the profound impact of food on mood and mental health. Benefits of Whole and Plant-Based Foods Nutrient Density: Whole foods, such as nuts, seeds, grains, and legumes, provide a dense concentration of vitamins and minerals essential for brain health. A plant-based diet  rich in these elements can foster emotional stability. Colourful Produce: Vibrant fruits and vegetables like berries, carrots, spinach, and bell peppers are rich in antioxidants. These compounds help reduce oxidative stress in the brain, supporting optimal cognitive function. Importance of Fibre-Rich Foods Fibre plays a crucial role in maintaining stable blood sugar levels. This stability is paramount for mood regulation as it prevents the spikes and crashes that can lead to irritability and fatigue. Slow Glucose Absorption: Fibre-rich foods like oats, beans, lentils, and whole grains slow down glucose absorption. This process ensures a steady release of energy throughout the day. Gut Health: High-fibre diets support the growth of beneficial gut bacteria. A healthy gut environment is linked to improved serotonin production—a neurotransmitter responsible for feelings of happiness. Moreover, certain foods can also play a role in   balancing hormones , which is another aspect of overall well-being that shouldn't be overlooked. Additionally, it's worth noting that diet can also influence   sperm health , highlighting the far-reaching effects of nutrition on our bodies. Hydration: The Unsung Hero of Mental Health Support Water isn't just a fundamental component of our physical health; it plays a crucial role in mental well-being as well. Staying hydrated is essential for maintaining optimal cognitive function, as the brain relies heavily on water to perform effectively. Dehydration can lead to confusion, irritability, and even anxiety, thereby affecting mood stability. This highlights the hydration effects on mental health, underscoring its importance alongside nutritious food for a balanced emotional state. To ensure you're staying adequately hydrated throughout the day, consider these practical tips: Start your day with water: Begin each morning by drinking a glass of water to kick-start your hydration. Carry a reusable water bottle: Keeping a bottle handy encourages regular sips, making it easier to reach your daily intake goals. Set reminders: Use apps or alarms to remind you to drink water at regular intervals. Incorporate hydrating foods: Consume fruits and vegetables with high water content like cucumbers, oranges, and watermelon. Listen to your body: Pay attention to thirst cues as an indicator of when your body needs more water. Mindful Eating Practices for a Happier Mindset Mindful eating is a powerful tool that can help us develop a healthier relationship with food and improve our mental well-being. It encourages us to be present during meals, turning eating into an opportunity for mindfulness and self-reflection. By being aware of how  and what  we eat, we can make better choices that support our goals of maintaining a stable mood and emotional balance. Here are some simple strategies to integrate mindful eating techniques for mental well-being into your daily life: Pay Attention to Hunger Cues: Before reaching for food, take a moment to assess whether you are truly hungry or if there are other emotions at play. This practice can prevent overeating and encourage healthier food choices. Savour Each Bite: Slow down your eating pace by thoroughly chewing each bite and savouring the flavours. This not only aids digestion but also allows you to appreciate the textures and tastes of nutritious food. Set the Scene: Create a calm dining environment free from distractions like mobile phones or televisions. This helps focus your attention on the meal itself, reinforcing the connection between what you eat and how it affects your mood. Reflect Post-Meal: After eating, take a few mome nts to reflect on how the meal made you feel physically and emotionally. Consider jotting down these observations in a journal as part of your journey towards understanding food for your mood . Incorporating these practices into daily routines can significantly improve mental health by promoting thoughtful consumption of healthy good foods that support a happier mindset. Embracing Long-Term Dietary Changes for Lasting Mental Health Benefits Adopting a healthy diet is not merely a quick fix but a profound transformation that requires commitment and patience. Viewing dietary changes as a lifelong journey allows you to experience the enduring long-term benefits of a healthy diet on mental health . By consistently nourishing your body with wholesome, nutritious foods, you lay the foundation for sustained emotional well-being. Making conscious food choices daily leads to cumulative positive effects on your mood and mental state. Eating healthy nutrition helps stabilise mood, enhances focus, and provides the energy necessary to tackle life's challenges. Incorporating good diet foods rich in essential nutrients supports brain function and promotes a balanced emotional state. Potential long-term benefits include: Improved Mood Stability: Regular consumption of nutritious food  can help regulate neurotransmitters like serotonin, essential for mood regulation. Enhanced Cognitive Function: A diet rich in omega-3 fatty acids and B vitamins supports brain health, potentially reducing the risk of cognitive decline. Reduced Anxiety and Depression Symptoms: Whole foods and good and healthy  eating practices are linked to reduced symptoms of anxiety and depression over time. By embracing these long-term dietary changes, you encourage lasting mental health benefits that enhance your quality of life. For personalised guidance on how to eat and be healthy, consider consulting a nutritional therapist in London or exploring resources provided by The Natural Balance. Additionally, if you're considering IVF, it's worth noting that certain dietary adjustments can significantly improve egg and sperm health. More information on this topic can be found   here . The connection between what we eat and our mental health is profound, with nutrition playing a pivotal role in stabilising mood and promoting emotional well-being. Food for your mood isn't just a catchy phrase—it's a reality. By making conscious dietary choices, one has the power to significantly influence their mental state. Small Steps Matter. Incorporating nutrient-dense foods into your diet doesn't have to be overwhelming. Start small, perhaps by adding an extra serving of vegetables or choosing whole grains over refined options. Seek Guidance. If you're unsure where to begin, consulting with a professional such as a nutritional therapist can provide personalised advice. The experts at The Natural Balance  are ready to help you navigate this journey towards better mental health through food. Remember, nurturing your mind through thoughtful food choices is a journey worth embarking on for lasting benefits to your overall well-being through nutrition. 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.

Poor gut health can significantly impact sleep quality and duration, as the gut and brain are closely connected through the gut-brain axis. I’m sure you’ve heard about the gut microbiome, good gut bacteria, and maybe even this thing called the gut-brain axis. Essentially, what it means is that the brain and the gut are connected via a feedback loop and rely on each other for information. For example, we now know that up to 90% of serotonin is made in the gut - not the brain as originally thought! Serotonin is an important neurotransmitter that helps contribute to the sleep cycle - it is responsible for helping you fall asleep and maintaining good quality sleep cycles throughout the night. It’s made in the gut wall and travels in the blood to the brain, so if the gut isn’t healthy, sleep will be affected! The gut microbiome (the environment within the gut that includes good and bad bacteria), is responsible for the overall health of the gut and its ability to function. Imbalances in the microbiome can lead to inflammation and digestive issues such as bloating, gas, or acid reflux. In addition to any discomfort that can sometimes make it challenging to sleep, long term inflammation is a precursor to chronic diseases including diabetes, heart disease and arthritis. Improving gut health through a balanced diet rich in fibre, probiotics, and fermented foods, as well as managing stress and getting regular exercise, can enhance sleep quality and overall well-being. If sleep issues persist, consulting a healthcare professional can help identify underlying causes and appropriate solutions. In addition to dietary changes, here are my top tips to help you improve your sleep: No screen time before bed. The blue light that comes from our phones and laptops blocks melatonin release from the pineal gland, which is the hormone that tells your body it's time to sleep. Try to limit screen time at least 30-60 minutes before bed. If you have time, indulge in a relaxing bubble bath, listen to some music and just float your stress away. I love Neal's Yard Remedies Aromatic Bath Bubbles for this! If a bath isn’t for you, try reading, meditation, a late evening stroll… Spend two to three minutes deep breathing when you get into bed. Follow a pattern of counting in for four counts, holding for four and exhaling for four. This will instantly put the nervous system in the rest and digest state, slow the heart rate and reduce your stress levels. Prepare the bedroom for sleep by creating a cosy space. I recommend dimming the lights beforehand, and then either light a candle or use some Neom De-Stress Essential Oil in a diffuser to create a calming space. Chattering thoughts can often be the reason we can’t fall asleep or wake in the middle of the night. Use journaling as a way to write down what’s on your mind before you go to sleep. Increase your exposure to natural day light. It might not always be sunny, but natural light in the morning helps our internal body clock to regulate - improving energy during the day and supporting sleep at night. At The Natural Balance, we believe in a holistic approach to health. By addressing the root causes of poor health and supporting your body's natural healing processes, you can achieve lasting health and vitality. Get in touch with us for more information on how to take the first step towards understanding your gut health, poor sleep and health status! ______________________________________________________________________________________________________ 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.

Navigating the journey to conception can be challenging, and one often overlooked factor that plays a crucial role in a woman's fertility is stress. In today's world, stress and burnout can significantly affect both physical and emotional health, leading to profound implications for fertility. From hormonal imbalances disrupting menstrual cycles to irregular ovulation patterns complicating the path to pregnancy, the effects of stress can ripple through a woman's reproductive system. Stress isn’t only a personal battle; it can impact the health and functionality of a partner's sperm, making it a shared concern for couples trying to conceive. Unhealthy coping mechanisms that stem from stress can further undermine fertility, all while anxiety and depression add layers of complexity to the emotional journey. Understanding these connections is so important if you're looking to conceive naturally, and it’s essential for those affected to explore effective stress management techniques and seek guidance from healthcare professionals to help navigate their health and fertility. Stress and burnout can have a significant impact on women’s fertility, affecting both physical and emotional health. Here are some ways stress and burnout can influence fertility: Hormonal Imbalance Chronic stress can lead to hormonal imbalances , as long term stress keeps cortisol - our stress hormone - elevated. This keeps our bodies in ‘flight or fight’ mode, whereby our bodies will prioritise the moment and shut down bodily functions that aren’t vital including menstrual cycle and ovulation. Ovulation Issues As mentioned above, severe stress may sometimes lead to irregular or absent menstrual cycles. Whilst this in itself is an issue, when trying to conceive, if a women’s menstrual cycle becomes irregular, it can make it difficult to track ovulation and conceive naturally. Sperm Quality and Function Did you know stress also impacts sperm? Like chronic stress impacts egg health and ovulation, it can lower sperm count in men, and long term decrease sperm motility. Lifestyle & Health Behaviours We all know how we behave when we’re stressed. We maybe have an extra coffee, look for a sugary snack around 3pm, stay up late watching tv to ‘unwind’ instead of getting a good nights sleep… All these coping mechanisms can become unhealthy if they become routine. If you find yourself slipping into bad habits, these long- term deplete your nutritional status - especially of the essential nutrients for excellent egg and sperm health. These include B vitamins, vitamin C, antioxidant status and CoQ10. Mental Health The psychological aspects of stress and burnout, such as anxiety and depression, can contribute to difficulties in conceiving or maintaining a pregnancy. The body has an amazing ability to shut down its reproductive system when it knows we may be unable to cope. Regardless, mental health is just as important as physical health and needs to be addressed equally. It can also have a ripple effect on relationships - with your partner, family, work colleagues. If you are experiencing anxiety and depression please speak to someone. The process of making new sperm takes 86 days, with eggs taking a similar length of time to mature. If you give yourself at least 3 months of adopting healthy changes, both egg and sperm will be in the best possible condition and stand a higher chance of fertilisation naturally. If stress or burnout is affecting fertility, it's essential for individuals to consider stress management techniques, such as mindfulness, therapy, exercise, and other self-care practices, and to consult healthcare professionals for personalised advice. Finally, it is so important to stress diet and lifestyle changes need to come from both parties, not just women. Men need to get involved to improve their own sperm health , but to support their partner on the journey to pregnancy. Here at The Natural Balance we strive to be an excellent resource for those looking to enhance their fertility naturally. Specialising in holistic approaches, we combine evidence-based practices with compassionate care, ensuring you receive personalised attention throughout your journey. Their expertise extends to various aspects of reproductive health, including knowing your fertile window  which is crucial for conception.    Consulting a nutritionist while trying to conceive can significantly enhance your chances of success. Whether you're dealing with specific health issues or simply want to optimise your diet for fertility, professional nutritional advice can provide the guidance and support you need.  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.

Eating healthy foods can play a really important role in managing stress and improving overall mental well-being. The relationship between diet and mental health is supported by significant research, highlighting how certain foods can affect our brain chemistry, hormone levels, and stress response. Here are several ways in which a healthy diet can help manage stress: Nutrient-Rich Foods That Support Brain Function: B Vitamins Foods rich in B vitamins, such as whole grains, leafy greens, and legumes, are essential for producing neurotransmitters like serotonin and dopamine, which regulate mood and promote feelings of well-being.  Snack idea: Handful of mixed nuts (raw and unsalted) that include sunflower seeds - vitamin b boost plus a dose of healthy fats Omega-3 Fatty Acids Found in oily fish like salmon and sardines, walnuts, and flaxseeds, omega-3’s have been shown to reduce symptoms of anxiety and depression, helping to improve overall mood and resilience against stress. One of the most important jobs of omega-3’s is to support cell walls, making cells healthy and strong - exactly what you want for high functioning brain cells Food tip: tinned fish is a very affordable option to include oily fish in your diet. I love adding tinned mackerel or red salmon to my salads. If you find the flavour a bit strong, try mixing with avocado or a pesto before adding to your meal. Stabilising Blood Sugar Levels To Minimise Energy Dips Consuming a balanced diet with whole foods, including complex carbohydrates, proteins, and healthy fats, helps maintain stable blood sugar levels throughout the day. Fluctuations in blood sugar can lead to mood swings and irritability, heightening feelings of stress. It also causes us to rely on caffeine or sugar to get through the day, which also negatively contribute to our stress levels. It can become a hard cycle to break but after a few days you will start to feel much better! Foods like oats, brown rice, lean proteins, and non-starchy vegetables can contribute to more stable energy levels and improved mood. It’s also so important to eat enough fibre throughout the day. Fibre slows down the rate food is digested, meaning sugar is broken down slowly and released into the blood more slowly. Fibre rich foods are whole grains (eg. quinoa, brown rice), as well as whole vegetables and fruits. Note that meat does not contain fibre. Antioxidant-Rich Foods To Combat Inflammation Stress can lead to increased inflammation in the body, contributing to feelings of anxiety and depression. Antioxidant-rich foods such as fruits (especially berries), vegetables, nuts, and seeds help combat oxidative stress and inflammation, promoting better mental health. Additionally, antioxidants help to protect healthy cells, allowing the body to better heal and repair itself. This means your body feels good, healthy and can fight off illness, which in turn improves your daily mood. It’s easy to add antioxidant rich foods into your daily diet - the brighter the colour the higher the antioxidant count. Think berries and currants, peppers, green tea, red cabbage and citrus fruits Adaptogens and Stress-Reducing Foods Some foods are considered adaptogens—substances that help the body adapt to stress. Examples include dark chocolate, green tea, and herbs like ashwagandha and holy basil. Incorporating these foods into your diet may help combat the physiological impacts of stress.  It may seem easy to just take supplements here, but please speak to a healthcare professional before starting any as some can be very effective!  Gut Health and Mental Well-Being A healthy gut microbiome is linked to better mental health and mood regulation (check my other blogs taking about the gut-brain axis!). The gut is responsible for producing many neurotransmitters (including serotonin - the happy hormone), so if your gut is happy, it can help contribute to a reduction in stress, anxiety and other symptoms of poor mental health.  Fermented foods such as yoghurt, kefir, sauerkraut, and miso can enhance gut health by providing beneficial probiotics.  Also support your gut with prebiotic foods - garlic, onion, leeks, bananas, mushrooms, apples and oats to name a few Bonus & Easiest Tip! Hydration and Cognitive Function Staying properly hydrated is vital for optimum brain function. Dehydration can lead to fatigue, difficulty concentrating, and heightened feelings of stress. Often times, so many symptoms can be alleviated with a big glass of water. Your brain is mostly water, and actually shrinks when dehydrated!  To know if you’re adequately hydrated is as simple as looking at your wee - it should be clear or a very pale yellow. Dark yellow or brown is a sign of dehydration. Incorporating a variety of nutrient-dense foods into your diet can positively impact your body's response to stress and enhance your overall emotional well-being. Small changes in dietary habits—such as choosing whole foods over processed options, prioritising fruits and vegetables, and including healthy fats—can make a significant difference in how you manage stress. By nourishing your body with the right foods, you can empower yourself to face challenges with resilience and maintain a balanced, positive outlook on life. If you're worried about your health or stress levels please seek the guidance of a qualified health nutritionist. By choosing the right professional and getting on top of your health, you'll be able to better manage your stress and improve your overall health. 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.