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Simple ways to help manage and support your Irritable Bowel Syndrome symptoms and heal your gut. 1. Look at your plate, what are you actually eating?! How many times a day or per week do you eat takeaways, food with additives, preservatives, processed foods or ready meals? If its more than the odd treat, I highly recommend cutting back on these inflammatory foods and see what happens to your gut! If you're time poor, check out my blogs on meal prepping or how to order a healthy take away. 2. Keep a food diary to see any pattern between ingested foods and your symptoms. You will start to notice a pattern of foods that are causing you stomach upset and know it's best to avoid them until you manage to heal the gut lining (with the help of a nutritionist). Keeping a food diary can greatly help you understand trigger foods. Some of the most common allergens being wheat and dairy. But if there is any type of bacterial imbalance and potentially SIBO (check out my other blogs to learn more!), you may find that you are reacting to onions, garlic, broccoli, apples or beans to name a few. Unless you have an actual food allergy (rather than intolerance), you may find that after a few months of gut healing and repair you can eat these foods again with no adverse reactions! 3. FIBRE FIBRE FIBRE! Fibre can be found in fruits, vegetables, legumes, mushrooms, grains, nuts and seeds so there are lots of ingredients to choose from! Pretty much most plant foods will give you a good dose. IBS with constipation can often be due to a lack of fibre and/or not enough water. The body is not able to make a healthy stool to move along the digestive tract. IBS with loose stools is often connected with not having enough balance between soluble and insoluble fibre and the body can produce a solid bowel movement. My top fibre foods include oats, sweet potato, black beans, avocado, berries, cabbage and brown rice. When prepping, it's important to keep skins on as this is where a lot of the insoluble fibre, or "roughage" is. Other reasons to increase your fibre intake... Gain control over your hormones without any pricy supplements Help eliminate body toxins sitting in your colon Balance oestrogen levels Tame your appetite Add natural pre-biotics to your diet - onions, garlic, leeks Manage blood sugar spikes - so important if you're struggling to lose weight, menopausal, insulin resistant or pre-diabetic Help guard you from pathogenic bacteria Lowers cholesterol Improve general gastrointestinal health 4. Probiotics You can get natural probiotics from fermented foods. A pot of kimchi or homemade kombucha in the fridge could be the solution. There are many probiotic supplements available but it's always best to use food as the medicine where possible. The easiest to stomach fermented foods are: Sauerkraut, Kimchi, Kombucha and Miso. You don't need much - one tablespoon of kimchi or sauerkraut counts as a portion, which makes it very easy to add to your salad or evening meal 2 - 3 times a week. Why are fermented foods so good for us? During the process of fermentation, microorganisms such as bacteria, yeast or fungi convert organic compounds, such as sugars and starch, into natural, beneficial probiotics (essentially good bacteria = probiotics!) They help with digestion, absorption and assimilation of nutrients. Adding probiotics in your diet by eating more fermented foods will balance out gut dysbiosis (the state in which the gut flora are out of balance), and create a diverse and healthy microbiome. What if you think you eat well, do all of the above and still have IBS symptoms? Sometimes IBS can be hard to improve if it is not just caused by stress or poor diet. There may be other underlying factors at play. This is where it is important to speak to a nutritionist. We would usually conduct an advanced stool analysis using PCR technology to assess the stool for parasites, digestion and absorption markers, inflammation levels, good and bad bacteria types and fungal overgrowth. We may also consider a breath test for SIBO (see Part 4 for the blog post on SIBO). Interested in learning more about how to naturally manage your IBS symptoms? Book a free consultation on how I can help you today. Heres what Laura had to say about working with Kelly to improve her IBS symptoms "I sought Kelly’s help after struggling with painful bloating and IBS for many many years. I honestly thought there was no way that it could ever be fixed, but I was wrong! Kelly put together a holistic plan for me by understanding where my issues were coming from and then advising on diet, supplements and lifestyle changes to solve them. The consultations were informative and helpful and we ended up looking at far more than just my initial issues, Kelly has also helped me kick my brain fog and was particularly helpful in post-covid recovery too. The result is that I feel like a totally different person. I’m now comfortable (almost) all of the time, and know which foods to eat and which to avoid. Kelly made sure that I was set up for future success by advising the course of action to take after we completed our sessions. I am also able to concentrate far better and my skin is clearer than it’s ever been. I loved learning from and working with Kelly, and am hugely appreciative of her guidance and support." _________________________________________________________________________ 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.

Did you know IBS or Irritable Bowel Syndrome can be triggered in anyone at any age? Watch the video to find out about common triggers. Whenever I see a client who is coming to me with IBS, my first 3 questions are always... Have you ever had to take antibiotics? Have you have ever picked up a travel bug? Have you ever had food poisoning? Have you been on long term prescription medication? Usually, if you answer yes to any of these questions but not taken measures to repair the gut afterwards, then the likelihood is your gut may have taken a turn for the worse. Leaving an upset gut for months or years after one of these episode means that you gut microbiome may start to do some of the following: become inflamed - especially after a bug or parasite. This may cause bloating, cramping, blood, loose bowels or nausea become leaky - the tight junctions which stop particles leaking into the blood stream can become porous and allow bacteria, food, toxins to cross this barrier and wreak havoc; think brain fog, acne, fatigue, intolerances You may start to notice blood or mucus in your stool Notice intolerances to certain foods such as dairy, gluten, certain vegetables Long term IBS and inflamed gut can even lead towards more severe illness such as auto immune conditions or bowel cancer So its ALWAYS important that you seek professional guidance after you have experienced any of the below possible triggers for IBS Antibiotics Antibiotics are a life saver, however they blanket kill all bacteria in the gut - the good bacteria and the bad bacteria. We need bacteria in our gut but only when in balance, which we can manage with the right diet (however, this is the tricky bit). Supporting a balanced gut microbiome is essential to managing IBS symptoms. Travel Bugs Some people recover completely after the initial infection stage, however others don't. This is usually because of a bacterial, viral, parasitic or sometimes worm infection, that remains latent in the gut and can cause problems for years. Thankfully, stool testing tells us if this is the case, and once identified treatment can start to rectify the problem, and repopulate the gut with healthy good bacteria. Food Poisoning This is another of the most common triggers for gut dysbiosis. Having undercooked food or food contaminated with bacteria can really cause an upset tummy. Eating the right foods help increase the balance of good bacteria and prevent the harmful bacteria from taking over. Also, always being careful of what you eat is important and maintaining high hygiene and food prep standards. If you're not sure - best to avoid. Intolerances & Allergies Sometimes, only by removing something from our diet that we have always eaten and felt 'fine', can we see just how much our gut is affected. Perhaps cut out some of the most common trigger foods to see if symptoms improve: dairy or gluten, caffeine, alcohol and smoking are the most common. It may be tough, but after 3 days these are usually cleared from our system and you should start to feel great. If not, keeping a food diary and tracking when flare up's occur also helps. If you have a known food allergy, are you actively avoiding it? Checking food labels constantly is important as food produces are often changing recipes. Or better yet, a whole foods diet is best. Stress & Anxiety Hidden in the walls of the digestive system is the enteric nervous system (ENS) or the 'brain in your gut'. This is revolutionising medicine’s understanding of the links between digestion, mood, health, addiction and even the way you think. If your gut is not working properly, then your immune system, hormones and mood may also be affected. Female Health Women can be misdiagnosed with IBS when they actually suffer from PCOS or endometriosis. If you have heavy periods or irregular periods it is worth going to your GP for further testing. Here's what Rosie had to say about working with The Natural Balance to improve her IBS "Throughout my 20s I had suffered with IBS issues, hormonal acne, and low energy. I had always assumed my issues were genetic or just part of how I would always be. I was pointed in the direction of Kelly when I was seeing a specialist for my skin. I was getting spots every month around my period, and also experienced poor digestion and reactions to food fairly regularly. I was apprehensive about seeing a nutritionist as I have always been a foodie, and food has been a big comfort for me emotionally, and I assumed I would struggle to follow a regime and that I wouldn’t enjoy the process. I was surprised therefore at how much I got from the calls, I really enjoyed the consultations with Kelly as she gave really detailed insight into what was going on in my gut and with my hormones. I felt like I always learnt something, and it has made me feel so much more aware of my body. Kelly was always really friendly and helpful, and made the process feel relaxed. She was very reassuring and kept my wellbeing at the centre of it all. I felt encouraged and supported. My skin has cleared up, I no longer have IBS symptoms, and I have SO much more energy!" Do you struggle with these triggers? Or do you have IBS and need support managing the day to day? Book a free 20 minute consultation and let me help you today. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Every week I meet clients who suffer with GI distress, some of which they have endured symptoms for years at a time. More often than not, these are tell-tale symptoms of IBS, or Irritable Bowel Syndrome. You should normally seek an official diagnosis from your GP but you may be able to work out if you have it by reading on... IBS is very common and very manageable by making small changes to your diet. Read on to find out more. The 9 major tell tell signs of IBS: Pain and cramping Diarrhoea Constipation or urgency to go Or alternating diarrhoea and constipation Blood or mucus in the stool Gas (especially if it's foul smelling gas) Bloating Self diagnosed food intolerances Fatigue and difficulty sleeping Anxiety and depression Skin issues including acne IBS vs IBD Don't mistake the two. Inflammatory bowel disease (IBD) is a term for two conditions: Crohn’s disease and ulcerative colitis. These conditions are characterised by chronic inflammation of the gastrointestinal tract. IBD tends to have 'flare-ups' and aggravated by diet or lifestyle such as dairy, processed foods or smoking, stress, other medication must notably, your own bodies immune response. If you haven't been diagnosed, it's important that is done first by a healthcare professional. This could include a stool test, colonoscopy or diagnosis based on clinical signs and symptoms. Both IBS and IBD can be supported through nutritional therapy once this is done. What happens once I've been diagnosed with IBS? There are a few treatment routes available: Holistically - so through diet, lifestyle changes and if needed supplements Speaking to your GP for advice which could include prescriptions How can a nutritionist help? As a nutritionist, I aim to work with your and your life to support your health in as natural way as possible. Together we'd work on what triggers your symptoms, are there outside forces impacting your stress or do you simple need guidance on what foods to eat. We work on what is called the 4 R's Protocol: Remove phase- Remove anything causing the gut to react: pathogens eg: parasite, bacterial overgrowth, food allergies, stress, lifestyle Replace phase - Replace the offending triggers with antioxidant rich foods, high fibre, essential fatty acids Repair phase - Repair the gut lining with the right vitamins, minerals and nutrients to support a healthy mucus membrane and reduce inflammation and 'leaky gut' Reinoculate phase - Reinoculate with the necessary pre and probiotics to support a healthy gut microbiome It can take anywhere from a few weeks to a few months to see improvements in your IBS symptoms. This will all be discussed with your therapist. Whatever your knowledge or symptoms are, we create a personalised plan that suits you, with constant support to keep you on track. There's no quick fix with IBS, but even in just a few weeks with some changes, the impact on how you feel will be noticeable. If you'd like to speak to me today about your symptoms book a free consultation and learn how I can help you today. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

"The only thing I know is that I don't feel like a woman anymore." What were her symptoms? When Martina came to me in May 2021, she was in a very unhappy place. Her symptoms were causing her a lot of upset, and understandably so. After just a few months since coming off the pill she noticed many unpleasant symptoms including hair loss and acne. Sometimes there can be what's refereed to as the pill honeymoon period which is the time between stopping the pill and noticing symptoms and side effects from the hormonal imbalance caused by it. However Martina's symptoms were unpleasant and affecting her daily life: Hair loss Heavy, painful periods Acne Weight gain Water retention Major gut concerns including bloating & constipation Stressed and fatigued Fighting off cravings As part of our initial discussion I also learnt Martina had been on quite a journey already. She suffered from food poisoning in Bolivia, had been diagnosed with PCOS and diagnosed with Hypothyroidism in 2018, and an intolerance test revealed a lactose intolerance. Unfortunately, previous treatment strategies left Martina feeling worse, or acted as temporary relief, not a solution. It was clear we needed some more concrete evidence to work from so we completed a comprehensive stool analysis and had regular blood tests to keep on top of our progress. The stool test was very enlightening as it showed us she had severe bacterial imbalance in the gut which would be the cause for much of her bloating and constipation which can also have a contributing factor for her acne and weight. The hair loss, bloating and heavy periods were of the greatest concern for Martina so we started by focussing on small easy changes she could make to start to feel a bit better each day. Where did we start? First things first, we assessed Martina’s daily eating habits and noticed she drank less than 1 litre of water throughout the day, and that she ate very little vegetables. Immediately this was a read flag, especially as water retention is often a sign of dehydration. For the first few weeks of her protocol Martina focussed on: Hydration Meal times Stress management Daily nutrition targets Supportive nutritional supplements Once these small changes had started to take affect we looked at the bigger picture - revitalising her gut health and balancing Martina’s hormones to improve her PCOS symptoms, reduce cravings and weight fluctuations. Constipation is going to the toilet less than once per day and when this happens, the body is unable to detoxify properly, which means hormones, toxins and wastes will recirculate causing you to feel sluggish, more period pains and cause skin outbreaks of acne to name just a few symptoms. Over the first few weeks Martina’s symptoms started to reduce from a 9 or 10 in severity to a 6 or 7, most notably her increase in energy. By working on Martina’s whole physical body as well as taking into consideration stress, sleep and mood, we were able to work through any and all symptoms that could be holding her back along her journey. We also ensured we did this by tracking Martina's labs along the way to track her progress, with continuous testing partnered with her GP and endocrinologist. One of the symptoms which was really getting Martina down was the hair loss and I see this a lot in my clinic. There are several reasons for female hair loss and this can be from hypothyroid, anaemia, poor nutrient and protein intake and one of the biggest factors...stress. With hair loss its important to understand the contributing factors so we analysed her blood tests to work on iron levels, thyroid and looked at her stool test for products of protein breakdown to see how much protein was being consumed in the diet. Once we assessed the possible contributing factors we were able to support her nutritionally and supplementally to start the regrowth. It can take a few months to start seeing baby hairs as the trigger factors need to be removed (for example: stress, poor nutrient and low protein & iron intake). It is quicker to loose hair than it is to regrow it, so it's important to find the cause as soon as possible. What did we do long term? Where there is a will there's a way and together we broke down the barriers of what was preventing Martina from getting well. We realised her job was one of the driving forces behind her stress so we worked together on developing coping mechanisms such as breathing exercises. Stress is usually one of the main triggers for my clients symptoms. Its often misunderstood how important stress is when it comes to imbalances in the body. Mental stress, as well as physical stress (eg: from high intensity exercise, poor sleep) can often be the root cause of symptoms, be one of the main reasons people don't get better and one of the main reasons for relapse. The stressor needs to be removed, in order for the body to heal. Without doing this, the immune system will be compromised which means the body cannot repair and symptoms will prolong. Over time, Martina prioritised the importance of her health, so was fortunately able to change jobs which had better working hours and less day to day stress. This meant that she had more energy in the evenings and was able to start seeing friends again, spend more time with her boyfriend and adopt a regular exercise routine. As she began to exercise then this increased her energy even more. One of the biggest changes Martina made, which was absolutely instrumental in her feeling better, was improving her fruit and vegetable intake. The more nutrients you put in the body, the more the immune system is able to function, the better the body can repair and the faster you will improve. This was very noticeable when it came to her water retention and tired legs. When the body is lacking in nutrients (and its dehydrated) then cell membrane fluidity is reduced and means water can pool in the body. Its important to ensure the cells of the body are healthy so that fluid and nutrients can pass through them easily, this can be done with proper hydration, fruit and vegetable intake, as well as healthy fats such as omega 3, olive oil, nuts and seeds. I regularly checked Martina's food and drink diary to see how she was progressing and gave her feedback on what could be added into meals to make them more nutritious. It was incredible to see her transition in the kitchen too and the creations she was learning to make. What changes did Martina see? We know when we were on the right track as her energy levels massively improved, her legs didn't feel 'like deadweights' when walking up the stairs, she had enough energy to stay up past 8pm, her period pains reduced, and she was going to the toilet regularly. Martina was seeing such improvement, she even asked to cancel the last appointment in her package as she felt she was doing so well, that she didn't need me any more! "I now have more energy, my hair has stopped falling out and I can finally eat without having any digestive issues. I would recommend her to anyone suffering of any kind of gut issues and/or hormonal imbalance." Martina Where is Martina now? After 6 months, Martina was back to her old self. She had buckets of energy, her hair loss has ceased and new hair is growing, her PCOS symptoms are much more manageable, her skin is glowing, her weight is stable, her bloating has gone, she no longer "feels like a balloon", she is going to the toilet 1-2 times per day. She has her "mojo" back and "feels very good". My most proud moment was to hear that Martina had seen such a huge improvement in her symptoms that, like me, she decided to change careers and enrolled at The College of Naturopathic Medicine to become a Nutritional Therapist herself. As part of her maintenance protocol, Martina continues to eat well, exercises and does her breathing exercises to help manage any incremental stress. In total I worked with Martina for 6 months, and it has been such a joy to see her come so far in managing her own health, and to see her feel like her old self. Here is what Martina had to say... “I decided to start this journey with Kelly as I was dealing with hair loss, bloating, water retention and fatigue. But working with her, helped me to start feeling myself again. It took me almost 4 months before starting to see some results and almost 6 months to feel completely well. She was very supportive during the entire protocol and ready to answer all my questions. I also love the fact that I was able to have 30 minute follow up with her every 3/4 weeks and this was very helpful." How can we help you do the same? I see so many women just like Martina, whose hormonal imbalance is impacting so many parts of their life. If you're suffering from one, some or all of the same symptoms as Martina it's worthwhile getting help. Martina was on the 3 Month Nutritional Therapy Package. At The Natural Balance we work holistically addressing the entire body, not individual parts. We have package options tailored for everyone, so why not book a free 20 minute consultation with us today to see how we can help you. _________________________________________________________________________ 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.

Let's be honest with ourselves. Menopause, and the lesser discussed peri-menopause, are still often discussed in hushed tones or referred to by pseudo terms such as 'the change'. Considering 1 in 2 people will experience symptoms of menopause it's crazy we're not more comfortable talking about it. In my experience it's because of two reasons; one being women's health used to be a private affair only discussed with a doctor, and two, that women feel it's a part of life and that nothing can be done. Thankfully, times are changing, and healthcare workers and women alike are more confident to talk about their experiences and ways to help all women go through a phase of their life that is normal and natural. Firstly, though, symptoms. Like puberty, periods and pregnancy, everyone experiences these things differently, and the same goes for menopause. However common symptoms to look out for include: Periods become irregular or only start to have a few cycles a year. In menopause they cease altogether Insomnia Feeling more emotional or irritable than usual Mood swings New feelings of anxiety, loss of confidence or depression Hot flushes Loss of libido, or painful intercourse Vaginal dryness Weight gain around stomach Dry and brittle hair, skin and nails Itchy skin New digestive issues including bloating, gas, constipation, diarrhoea Headaches or migraines The main culprit behind these symptoms is the decrease in oestrogen. From around the age of 40, the level of oestrogen a woman produces starts to decline, and each decade sees about a 25% drop. Oestrogen, apart from being central to the menstrual cycle, is also what gives women firm skin, thick hair, assists in sun protection, strong bones and is involved in regulating sleep cycles. So when oestrogen declines, alongside many other sex hormones, the effect can feel enormous and an attack on womanhood. But there is good news! Every year we know more and more about women's health including menopause, and if you suffer terribly from menopause there are medical solutions available such as Hormone Replacement Therapy that can help. But, we also know more about how oestrogen and the other sex hormones interact during this phase, so through nutritional therapy we can alleviate symptoms and avoid some of the less desirable ones such as increased weight gain or insomnia. Nutritional Support can help! Alongside diet and lifestyle support, nutritional therapy can help minimise symptoms of the menopause by supporting your body throughout the hormonal changes. At The Natural Balance we would look at nourishing foods that work in harmony with hormones, whilst also advising to eliminate foods such as processed sugar or refined carbs that cause inflammation and insulin resistance. What's key to nutrition during menopause is balancing blood sugars, reducing inflammatory foods and creating calm and stress-free routines. We can also look at specific hormone testing, to understand the current balance of your hormones make sure your nutrition plan is tailored specifically for you. Quick tip! Often we see patients who are chronically dehydrated. This means all bodily functions are reduced, but for hormones, it means that the liver is less able to excrete excess hormones efficiently. By ensuring you're drinking a minimum of 1.5L of water per day, you're helping your body function at its best. Dehydration also contributes to dull skin, exacerbating a common menopausal symptoms. Think you're entering peri-menopause or menopause and not sure what to do? The good news is there is a lot you can do. 1. Start by focussing on you. This can be a challenge with work, family, kids, caring for elderly parents etc, but carving out a small bit of time for you each day to do something for you will become important. This can be time for a quick walk, or even simply sitting in a dark, quiet room. Alternatively you can use this time to start researching menopause and what treatment if any, may be right for you. 2. Tell your partner/household/best friend. Communication is vital, especially if your symptoms are more severe. Like pregnancy, this is a time for greater support. 3. Know your rights at work. Many workplaces are developing Menopause policies to assist women in their roles. If yours doesn't, ACAS has some useful resources for discussing your concerns at work. 4. Treat yourself! Our lovely friends over at Kate Kerr Advanced Skin Therapy London have put together a guide on supporting skin health during all stages of the menopause. Kate has also developed a new facial tailored specifically for menopausal skin - The Clinical Menopause & Peri-menopause Facial. It might be just what you need after a busy week! If you want further guidance why not speak to Gail, our hormone specialist today. In one of your free 20 minute discovery calls, you can explain your symptoms and concerns and find out more about how we can help you. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Phytoestrogens! Heard of them before? If not, then these little compounds in certain foods could help you see big improvements in how you feel each month. What are phytoestrogens and why do we need them if we have hormonal imbalance? A phytoestrogen is an oestrogen mimicking compound obtained from plants that is a weaker form of the oestrogen produced in the body by ovaries. That means, when we ingest this oestrogen mimicker, it can dock onto our cell receptors and prevent the more potent form of oestrogen binding with the cell. This may sound like something bad, but actually it's great for female hormonal balancing. When we have an oestrogen excess in our body, caused by the more potent form of oestrogen, it can lead to many of the symptoms we know and hate! Irregular menstrual cycle and/or heavy periods Hormonal acne PCOS Weight gain, especially in your hips, thighs and mid-section Fibroids Endometriosis Insomnia Depression, Anxiety, Irritability Low Libido Fatigue and low energy To make things more complicated there's a secondary player in the game to control oestrogen levels. Sex Hormone Binding Globulin (SHBG) is a protein produced by the liver which controls the levels of oestrogen and testosterone in the blood. When you don't have the right amount of SHBG in the blood, you will experience hormone imbalance; > Too much testosterone can lead to male pattern baldness and acne > Too much oestrogen can cause heavy or irregular periods, anxiety, fibroids, breast cysts and even fatigue. Phytoestrogens help to stimulate the production of SHBG so they are an easy and natural way to balance our sex hormones. The best part is they're available in easy to find and prepare food sources, are inexpensive and natural, so VERY easy to include in your everyday diet. My absolute favourite source of phytoestrogens is flaxseeds. Did you know that these little seeds pack the highest content of phytoestrogens in them over any other food!? They're simple to source in the grain or health section of your supermarket, refill store your health food store. The best way to prepare flaxseeds is to grind them first, otherwise they're able bypass your entire digestive tract as our bodies are unable to break them down. You can use a coffee grinder, blender/smoothie maker or mortar and pestle. Then, all you need to do is add 2 tablespoons of ground flaxseed to your diet each day. They add no taste, so can be added to porridge, salad, yoghurt, mixed into sauces, smoothies sprinkled on top of curries or stirfries, or included in any other favourite recipes. Note: Always store flaxseed in the fridge as the good fats present can go off easily and try to buy organic to maximise the phytoestrogen levels present. Other great sources of phytoestrogens include: Organic Non GMO Soya Lentils Chickpeas Fruits and vegetables such as berries, apples, carrots, cauliflower, sprouts, cabbage and broccoli In addition to foods high in phytoestrogens, every day you should also be making mindful choices as to what you put on your plate. Each meal is bulked out with vegetables, with a fistful size serve of protein and a small amount of good fat such as olive oil, nuts or avocado. Don't be afraid of whole grains - quinoa, wild rice, bulgar wheat. They provide necessary carbohydrates, contribute to your daily protein and fibre needs and provide satiety to each meal. Notice what types of carbohydrates you choose. Are you selecting white rice, white pasta, fries, crisps and bread? Or are you going for complex carbs such as sweet potato and other root vegetables, beans and legumes. Complex carbs won't spike your blood sugar in a harmful way, whilst simple carbs will. Avoid processed and ultra processed foods, sugary snacks and soft drink. They offer no nutritional value, are high in calories, reduce the impact of SHGB and promote weight gain. Lastly, don't skip meals. How you eat is just as important as what you eat when trying to rectify a hormonal imbalance. This can be a lot to take in and apply to everyday life so start with small changes. Or why not consider completing my Hormone Balancing Program - it's a great way to learn at your own pace lifestyle changes to get you feeling yourself again. It includes useful handouts, recipes and all accessible on the go via an app. If you want to chat to my about the Hormone Balancing Program, or one of my personalised 1 on 1 packages, why not book in for a free 20 minute discovery call today? ________________________________________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Women who experience severe PMS, heavy, irregular or no periods, acne on the jawline, breast tenderness, low mood and fatigue, fibroids, PCOS or in some instances infertility, most likely have hormonal imbalance. A lot of these symptoms are often associated with oestrogen dominance, often caused by years on the contraceptive pill, digestive issues or poor diet. If you experience any of these symptoms for more than a day or two, it's highly advisable to get some nutritional support to improve them. I see a lot of women who have digestive problems that also have hormonal issues. Does Long Term Hormonal Contraception Cause Hormonal Imbalance? This is one of the biggest factors I find as a trigger for a woman's hormonal imbalance. Ive even found some woman who have been on contraception for just a few months have had long lasting impacts on their health. Years on the pill or the implant can cause the body to build up synthetic hormones and cause oestrogen dominance. These hormones can deplete other nutrients such as B Vitamins, magnesium, zinc and folic acid, all which our needed to regulate our hormones, mood, skin health and blood to name a few. Whilst it is not always possible for everyone, slowly weaning off hormonal contraception for other methods can be such a game changer for many women. Its not something you want to do quickly and I would highly recommend support of a nutritionist. Suddenly stopping the pill and not weaning off with support of the right nutrients can lead to weight gain, acne and painful periods. What About Diet & Dehydration? Foods that cause inflammation or increase prostaglandins (pain inducing chemicals in the uterus) are often contributing to symptoms feeling extreme as oppose to manageable. Removing processed foods, foods high in sugar including soft drinks, alcohol, caffeine and simple carbs can work wonders, especially around the time of a period. I often see patients are dehydrated, which means all bodily functions are reduced, but for hormones, it means that the liver is less able to excrete excess hormones efficiently. Dehydration also contributes to feelings of dull skin or holding onto water. We All Know Stress Is Bad For Us It raises our cortisol levels, and puts our bodies into fight or flight mode. The problem is when we're in a state of chronic stress, the building blocks that make up cortisol are also used to make the sex hormone progesterone, causing progesterone to take a back seat, creating an imbalance. What About Digestive Issues? Yes, absolutely. That is because hormones, toxins and wastes are excreted through the bowel. If your metabolism is not functioning properly, then these hormones and wastes get recirculated in the bloodstream and wreak havoc. So if you suffer with any type of IBS, IBD and you experience issues around your cycle, then speak to someone about healing the gut flora and the rest will fall into place a lot easier. Exercise (or lack thereof) can contribute Exercise is absolutely essential to help the liver speed up its detoxification process of excess hormones. When the body is sedentary it takes a lot longer and is less effective at getting rid of unwanted hormones and toxins in the body. Another wonderful benefit of exercise is that it helps to stabilise blood sugar levels - so to sufferers of menopause, PCOS or insulin resistance in particular, it is non-negotiable that exercise forms a part of your routine. Even taking a brisk walk during your lunch break counts. Physiology, Predisposition, Genetics Can Also Affect Your Hormones Unfortunately, sometimes despite good diet, frequent exercise, our body is just configured a certain way, and all it needs is a little help readjusting. However, the good news is that we can now hack our genes! Simple DNA tests such as 23 and Me can give us huge insight into possible genetic mutations which impact how we process and metabolise food and nutrients. This in turn can support our bodies ability to detoxify hormones and wastes, which can often be a big reason we suffer with imbalances. How to come off the pill naturally? If you are looking to come of the contraceptive pill or other hormonal contraceptive and worried about side effects, then please do get in touch. Often women are worried that their symptoms pre pill will all come back. With the right support this can be mitigated against and work to rebalance hormones so this doesn't happen. Here's what Samantha had to say; "I came to see Kelly because I had decided to come off the pill (which I had gone on 20 years ago bc of acne) I knew there was a high chance of it coming back which caused me lots of anxiety & my friend said Kelly had a lot of experience in this area as she went through it herself which was comforting to know. When I met Kelly for my first consultation she made me feel very at ease and I felt like she definitely had the knowledge. I was reasonably healthy anyway but sticking to this new way of eating was tough for me at the start as I tended to be a grazer. After a while I got used to it & now is a way of life. Kelly gave me all the right supplements to support my body going through this change & it’s now been 4 months and still no break outs which I am delighted with. The journey with Kelly was amazing & I couldn’t recommend enough for acne worries." If you think you have a hormonal balance or looking for more advice on ways to manage your symptoms, book in with me for a free 20 minute consultation to find out how I can help you today. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Improving blood sugar levels can be instrumental in managing hormonal imbalance, reducing symptoms of PMS and maintaining an even weight. So what affects blood sugar? It is affected by everything you eat, everything you don't and your energy expenditure each day. You may notice that you feel grumpy, or 'hangry' when you haven't eaten for a while. This is when your blood sugar has dropped and your body is working hard to power your brain and essential organs on back-up energy stores from muscles and the liver. On the other hand, you may notice a sense of mania when you eat a sugar ladened snack (think lollies like gummy bears), that quickly provides a burst of energy and restlessness, before plummeting again as your blood sugar crashes. Another common cause of blood sugar spikes I see in patients is skipping meals or trying to follow a strict calorie reduction. This behaviour can also cause a similar action in the body. This sensation every once in a while isn't a big deal, your body is designed to manage this occasional stress (thank you insulin!). However, if this occurs on a daily (or even hourly!) basis, it could lead to chronic elevated blood sugar spikes, poor insulin sensitivity and long-term weight gain. It is a significant trigger for long term inflammation and the cause of many chronic disease including diabetes, cardiovascular disease and maybe even Alzheimer's. Further symptoms of poor blood sugar balancing include a low mood or sense of apathy, lack of energy, intense painful period cramps as well as wreaking havoc on our sex hormones, which are essential for regulating menstrual cycles. Does this sound like you? "I need a coffee to function" Slaving away at the gym at 6am before work, yet still unable to lose weight? Crashing at your desk at 3pm Having zero energy, so you find your time off or weekends you just need to "relax" or "have a quiet one"? Feeling extra sluggish the day after a few drinks? There's a family history of insulin resistance or diabetes You may have a blood sugar imbalance, however the best way to be sure is to speak to a professional and get some testing to verify. But before that here are some easy ways to start making positive changes. How to balance your blood sugar? Don't skip meals. Oh, and coffee does not count as breakfast! Avoid processed or sugary foods and soft drinks. This will cause a sharp blood sugar spike, and leave you feeling hungry again soon after. Focus on including a source of protein and good fats in every meal. This will keep you feeling full for longer and avoid snacking. Avoid simple carbs like white bread, white rice, crisps and fries. But DO eat complex carbs such as those found in root vegetables, whole grains, beans and lentils. Now your body is pretty amazing at adapting to change, so introducing the above steps it will quickly love you for it. However keep in mind that sugar, like any other addictive substance, is hard to kick. So be patient with yourself and be kind. If you drink three cans of soft drink a day, start by reducing to 1 or 2. Going cold turkey is hard for anyone, and will more likely lead to failure, so start to wean yourself off your less desirable habits and the good wholesome food and your body will do the rest. Can Supplements help? Yes absolutely. When we work with clients we may also recommend some supplements which can help balance blood sugar which will also help with mood, hormones and energy balance. Sometimes our bodies need a little bit extra support to get the energy into our cells and this is where we can help. Check out what Aicha had to say once we worked on balancing her blood sugar: "I felt like rediscovering myself. The person I wanted to be had finally come out of its shell & stepped out into the light. This was my highlight: the food programme was definitely life changing because although I was eating healthily overall prior to our meeting, I discovered with you that I was not eating the right way at the right time." If you're still stuck, want more practical advice or interested in testing your blood sugar, book in with me or the team here at The Natural Balance for a free 20 minute consultation. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Quick answer - Yes! Long answer, read on. Symptoms I see in my clinic everyday include painful periods, cramping, bloating, feeling tearful, acne or spots, cravings, weight gain, mood swings and low confidence. These are common Hormonal Imbalance symptoms, yet for many women, this is often downplayed as PMS - almost expected as part of menstruating. This is not the case, and if you're especially susceptible to feelings of anxiety, low confidence or depression, then you may suffer from a specific type of PMS - PMS A. PMS A (A for Anxiety) is suffered by up to 80% of all women at one point in their life. Whilst it can take a few months to regulate hormones through a nutrition protocol and possible herbs and supplements, there are some simple ways you can alleviate feelings of anxiety when you feel it or PMS coming along: Try to eliminate caffeine Limit your time looking at screens, especially social media Rest and sleep. Everyone needs at least 7-9 hours of good quality sleep per night Focus on whole foods, including fruits & veggies Avoid processed foods and refined sugars Another reason for anxiety may be you life stage and nutritional deficiencies: Peri-menopausal or menopausal: the change in hormones during this phase of life is known to affect mood, energy levels and general outlook on life. Balancing hormones during this time is focussed on stabilising levels as they reduce to minimise the experience of symptoms. Pregnancy: a common symptom, especially during the first and third trimester. If you are feeling this way speak to your healthcare professional about how you feel as pregnancy hormones can cause many new feelings Some vitamin and mineral deficiencies can contribute to anxiety including B vitamins, iodine, iron, vitamin D and selenium. Before you go bulk buying supplements, speak to your healthcare professional first. Lastly, one of the best (and cheapest!) things you can do to assist feelings of anxiety and to improve a hormone imbalance is exercise. I know, I know, you've heard it before, life is busy, it's challenging to find time. However I don't just mean an hour at the gym or an intense 10 mile run. Low intensity weight bearing exercise like yoga or pilates is perfect, or a 20 minute brisk walk outside counts. Even this low level of exercise helps to balance blood sugar levels which is so important in rectifying a hormone imbalance. It will also help to combat feelings of anxiety as it's a time of action where you are in control, the exercise will improve sleep and also release happy hormones such as dopamine to improve your mood. As an added hit, if you can incorporate movement outside or with friends you'll get a boost of vitamin D and fun! Heres what Charlotte had to say about support her PMS " I'd come to accept that period pain during the month and through my period was just something I’d have to deal, PMS and anxiety was always going to impact my life and spots I'd just have to mask with make-up - I didn’t believe there was anything I could do to help it and wasn’t aware of the benefits of balancing my hormones. Thanks to the weekly hormonal balancing diet and meal plans, I now eat substantial, filling meals which keep me full, fill me with energy and help reduce my symptoms. I no longer get pains in the run up to my period, the pains during my period have significantly reduced, my skin is so much better, I don't experience PMS anywhere near to the extent that I used to and I'm so much happier in myself. " If you're looking for more advice on regulating your hormones, or you're experiencing negative symptoms around your period, book in with me for a free 20 minute consultation to find out how I can help you today. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Water is essential for life. Our bodies are made up of 60% water and it performs crucial roles including: Carrying nutrients and waste products between our major organs Helping to regulate body temperature Lubricating our joints and acting as a shock absorber Every day we lose some of that water through urination, sweat, tears, and even breathing. Research shows that losses of 2% or more can reduce cognitive (mental) performance. The human body works to maintain optimal hydration. It uses hormones to control how much we urinate and gives our brains signals to tell us that we are thirsty. However, it’s important to note that as we age this signalling isn’t as strong and can’t be relied on 100%. As our brains are 73% water, insufficient hydration can have an adverse effect on how our brains function. So, it’s important to stay hydrated and replace what is lost. Dehydration can contribute to: Headaches Tiredness Poor concentration Brain fog Dry skin, mouth, lips, eyes Dizziness/light-headedness Dark circles under the eyes Dark urine colour It is easy to get swept up in our busy days and forget to drink water. During the warmer and more humid months we lose more through perspiration and breathing so the demand for us to replace it is greater. We should all be aiming for 1.5-2 litres of water a day. However, when it’s hot or if you’re exercising or using saunas increase this by around 1 litre. Top tips for increasing your water intake. 1. Make it more interesting and mix it up. Try: Sparkling water Herbal teas – great for winter when you want to keep warm A squeeze of fresh citrus (lemon, lime, orange) Berries and ice Cucumber and mint Even a drop of no added sugar squash 2. Buy yourself a large, BPA and phthalate free bottle so you have something with you all day that only requires refilling once or twice. If you need a target and extra reminder, get one with times/hours on the side to help make a habit. 3. Include hydrating foods in your meals daily. Foods like: Melon Cucumber Celery Berries Tomatoes Pears Peaches Oranges Stock based stews and soups too If you're still struggling... Download an app like Water Reminder or Habit Tracker to help you get into a routine and embed good habits. Feels overwhelming to get to 2 litres? Start with just one extra glass of water and work your way up. If you want to learn more about your health, reach out to me today! ______________________________________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

In a survey from 2018, 74% of the UK felt 'overwhelmed or unable to cope' at some point in the year. Since then, we’ve had a global pandemic and most of our lives have changed considerably. Stress could be triggered by feeling overwhelmed, anxiety, new challenges, worries or fear. The event that causes stress may change but the body receives the same signal – the need for cortisol. In times of stress, our brain gives the signal to our adrenal glands to release cortisol because our nervous system is in a sympathetic, 'fight or flight', state. Although cortisol is vital for life – it’s what gets us out of bed in the morning – long term demand on the body to produce cortisol can have a huge impact on our health. Cortisol should fluctuate throughout the day, allowing the body to return to parasympathetic, 'rest and digest' mode, when there's no need to be in a reactive, stressed state. However, in today's modern world, we can find ourselves spending more time in 'fight and flight' than 'rest and digest'. Our adrenals are therefore pumping out cortisol more frequently than they were designed for and there's very little downtime. This can have a big impact on the body, de-railing some of its most important functions. Here's how you can activate your 'rest and digest' mode and de-stress: 1. Make time for yourself A bath, a book, exercise, walk, meditation, yoga, listening to music, cooking, baking, a chat with a friend, time in nature - the list goes on. 'Me time' is an opportunity for stress levels to decrease and endorphins to rise. 2. Nourish your body Not only can a good diet help to counteract the impact of stress on the body, but lack of nutrients can add further stress and poor dietary choices can drive cortisol levels too. 3. Take more time away from technology Although we’d all struggle to live without our phones, laptops and TV’s, the constant notifications and influx of information can be a trigger for stress. 4. Don’t forget to breathe Sounds obvious but I’m talking about slow, controlled nasal breathing. It helps to move your nervous system from a state of stress to relaxation – from ‘fight or flight’ to ‘rest and digest’. 5. Identify your triggers and seek a resolution Job, finances, family, pressure, FOMO, overwhelm, or big changes in your life. Whatever it is, identifying it is important. Then have conversations, find resources to support you and consider alternatives that will alleviate the stress without adding a different stressor. This is the most challenging task, but any improvement will reduce the weight on your shoulders. If you want support, or how nutrition can aid your body throughout busy life periods, book a free consultation with me today. ______________________________________________________________________________________________________ Natalie Louise Burrows Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Natalie no longer works at The Natural Balance - you can read more about our Founder, Kelly here, or our fertility specialist Gail. 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.

Here are 5 simple things to avoid during your period that will make the time of the month less of a pain and support your sexual health. ONE. Don't skip meals when on your period. For many women, especially those that have heavy periods and experience a lot of blood loss, energy levels can drop when menstruating due to the loss of iron which transports oxygenated blood around the body. In order to ensure energy and blood sugar levels don't drop and keep long-term fatigue at bay, it's best to get 3 proper meals a day, 2 litres of water and snack on some fruit if energy is low. TWO. Don’t leave your tampon in for more than 10 - 12 hours max! Any longer than this and you run the risk of developing TSS (Toxic Shock Syndrome). This is when toxins from the staphylococcus aureus bacteria start to seep into the bloodstream and can cause life threatening reactions. You may begin to experience fever, rash, dizziness and vomiting. If you suspect you may have TSS then seek emergency medical advice ASAP. THREE. Don't over wash your delicate lady parts as it can disrupt the pH level of the vaginal microbiome. Gently bathing in just warm water should be enough to stay clean and fresh. Even intimate soaps can be too harsh and disruptive of the natural bacteria down there and can cause a reaction. If there are any unpleasant smells it may be worth investigating for bacterial or fungal overgrowths such as thrush or BV. FOUR. Don't forget that self care is important. Many women are much more in tune with their cycle than others and some have much more debilitating and painful periods too, so it's always worth listening to your body. The menstrual cycle (and especially the week or so leading up to it) can often be quite draining emotionally and physically. Prioritise sleep and relaxation which will reduce the negative effects of PMS. FIVE. Don't cave in and eat lots of sugary or processed foods! These foods contain prostaglandins and can increase pain receptors. If you're susceptible to tender breasts, cramping or headaches over time avoiding these foods this can help reduce symptoms and pain. Prostaglandins are present in sugar, caffeine, alcohol and processed foods. SIX. Do exercise, but keep it gentle! Where possible, try and exercise but avoid high intensity exercise. Gentle exercise such as yoga, pilates or walking is best. Even slow swimming is great, as it can take the sense of pressure off on your lower back or abdomen. Exercise produces endorphins which are pain reducing chemicals but also make us feel good! High intensity exercise may release too much cortisol and feel you leaving worse. SEVEN. Eat iron rich sources of food. This is so important, as we women are prone to iron deficiencies because of our cycles. The World Health Organisation has estimated that 30% of women globally are anaemic! We can also have a harder time absorbing iron than men due to hormones and dietary preferences. Eating foods high in iron both during your period and throughout the rest of the month is so vital, and is a lifelong commitment. Sources of iron rich foods include: organ and red meats, soy/tofu/tempeh, lentils, dark green leafy vegetables such as swiss chard and chia seeds. If you're looking for more advice or experiencing negative symptoms around your period, book with me for a free 20 minute consultation on how I can help you today. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.