Thrive Nutritional Health

16/10/2020

  For too long nutrition has been dismissed by mainstream healthcare, despite clear evidence that diet and lifestyle choices either contribute to health or increased risk factors for chronic d…

14/10/2020

“A cheap way of tackling COVID-19 is being ignored”

Compelling Evidence on Vitamin D status & severity of COVID-19 symptoms 13 October 2020COVID-19, News, Politics HomeBANT, British Association for Nutrition and Lifestyle Medicine, covid-19, COVID19, David Davis, David Davis MP, lifestyle medicine, Nutrition, nutritional therapy, Nutritional Therapy....

07/10/2020

The gut plays key roles in modulating your health, including making vitamins and neurotransmitters and regulating your immune function. Links between digestive symptoms and sub-optimal health are long established: anxiety, depression, autoimmune conditions, inflammatory bowel disease, obesity, to name just a few.

But what is considered normal digestive function?

So many of my clients tell me their digestion is great, yet when asked the following questions, I discover it’s far from optimal:

1. Do you get indigestion or heartburn?
2. Do you experience a heavy feeling in your stomach after eating?
3. Do you burp or experience flatulence after eating?
4. Do you experience bloating after eating certain foods?
5. Do you go to the toilet daily?
6. Is your stool loose, or is it difficult to pass?

As Brits, you’re all probably cringing at some of these questions (brace yourself for the next paragraph). Worryingly, a lot of people won’t even know the answer to question 6!

I can’t stress enough how important it is for you (and your kids) to get used to looking daily at your poo – look back into the toilet and compare it to what is optimal (you’re aiming for a sausage that’s easy to pass). If it’s consistently not, or you’ve answered yes to any of the questions above, you might need some digestive support. Chat to your GP if you have any concerns, then start working on your digestion with a Registered Nutritional Therapist.

03/10/2020

An interesting read about dietary mood regulators

Today I had a wonderful conversation with a nutritional psychiatrist from Harvard, Dr. Uma Naidoo, on the relationship between food and mood. Of course, there are studies to suggest that how we eat changes how we feel. One particular publication by Drew Ramsey, MD is one that I keep coming back to in which he and Dr. LaChance created a list of 12 nutrients that met evidence criteria to be considered "Antidepressant Nutrients": Folate, iron, long chain omega-3 fatty acids (EPA, DHA), magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc. They evaluated foods high in these 12 nutrients and segmented them into plant and animal foods. There are animal foods (e.g., organ meats) that scored high, but not as high in their nutrient score as the majority of plant foods on this list.

30/09/2020

Last post we discussed the reasons you may be experiencing food cravings, now let’s talk about what cravings for specific foods may mean.

Are you craving…

Chocolate?
You may be low in magnesium or simply needing a boost in the feel-good neurotransmitter serotonin, which is raised by a number of the chemicals found in chocolate.

Crisps (or similarly salty foods)?
Salt helps your body retain water; if you’re craving salty foods, it’s possible you’re not drinking enough water.

Junk food?
When you’re feeling low or under stress you may crave foods that are high in fat, carbohydrates and sugar, which when eaten together trigger the release of the reward and pleasure neurotransmitter, dopamine.

Cheese?
Cravings for high-fat foods like cheese could mean your body is nudging you to eat more healthy fats e.g oily fish, avocado.

Curry (and other foods with strong flavours)? Zinc deficiency can lead to increased cravings for strong flavours, as low levels of zinc are associated with a loss of taste.

Meat?
You could be deficient in iron or simply not eating enough protein.

White carbs?
Cravings for high carbohydrate foods like pizza and pasta, may be due to low mood, and/or stage of menstrual cycle for women. As we talked about last post, the body uses carbohydrates to produce the feel good neurotransmitter serotonin.

Sweets?
High sugar snacks are usually craved for their ability to boost energy levels. It’s likely your body is needing a quick blood sugar lift.

Tell me what you’re craving below…

23/09/2020

A food craving is an overwhelming need to consume a specific food – it’s not the same as hunger! Being able to identify the reasons behind your food cravings is the first step to overcoming them.

Could one of the following be the trigger for your cravings?

* Stress and emotion can lead to cravings for ‘comfort’ foods due to the ‘feel good’ endorphins released after eating them.

* Hormone imbalance can lead to cravings for carbohydrates in the week leading up to a woman’s periods, due to the body’s role in converting carbohydrates to the ‘happy hormone’ serotonin.

* Thirst! The body finds it hard to differentiate between hunger and thirst, so can become confused between the two. Staying hydrated can reduce food cravings.

* Lack of sleep increases activity in the area of the brain known as the amygdala, which is responsible for promoting cravings and poor food choices.

* ‘Triggers and associations’; whereby the brain links certain actions or behaviours to specific foods e.g the kids are in bed, now I can eat chocolate! Break the cycle by first identifying your triggers, then replace them with a positive action or ‘reward’.

* Nutrient deficiencies may also cause cravings for foods containing nutrients the body is lacking.

Which foods are you craving? Chocolate, cheese, carbs, sweets, crisps, spicy foods? I’ll explain what cravings for each food may mean in my next post.

16/09/2020

If you suffer from regular headaches, it could be your body’s way of telling you that you have an underlying imbalance that needs addressing.

As Nutritional Therapists we are always looking to address the root cause of any physical symptom. Taking a painkiller may temporarily relieve the discomfort but what is the underlying reason for your pain?

Diet and lifestyle choices can play a key role:

* Support your liver, which is responsible for removing toxins from the body, aiding digestion of food, as well as producing energy and metabolising hormones. A headache may be the end result of your liver struggling with any of these functions.

Eat steamed, green leafy veg, always wash fruit and veg thoroughly to reduce pesticides. Liver-loving supplements include, artichoke and milk thistle.

* Blood sugar imbalances; a diet high in refined carbohydrates and sugar can lead to low blood sugar; a symptom of which is headaches.

Avoid sugar, eat wholegrains, eat protein with every meal or snack (see my previous blood sugar balance post)

* Nutrient deficiencies; in particular magnesium, folate and vitamin B6 can all lead to headaches due to their roles in blood sugar management, production of the neurotransmitter serotonin, and metabolism of oestrogen.

Eat green leafy veg (folate), nuts & seeds, dark chocolate (magnesium) and meat, fish, eggs (B6).

Consider supplementing if you think you may be deficient.

* Tension headaches due to hunched shoulders, tired eyes from staring at a screen, as well as everyday stresses that cause muscles to tense. Magnesium is a well-known muscle relaxant, aiding tired muscles to unclench and relax.

Magnesium salt baths are a great way of increasing your magnesium levels. Or consider supplementing up to 400mg daily. Start low and increase to this dose. If you are on medication, please talk to a Registered Nutritional Therapist first.

09/09/2020

A healthy diet, high in veg & fruit, low in sugar, as well as good-quality sleep, is key to supporting your children’s immune systems now they’re back at school.

But what are the key immune-supporting nutrients?

Vitamin D: Every immune cell in the body has a receptor for vitamin D, and decreased vitamin D levels have been associated with reduced immune function.

Find it in: primarily the sun, but unfortunately not from October-March, due to the angle and strength of the sun in the UK.

Vitamin A: provides a protective barrier against infection, stopping bacteria and viruses entering the body via skin and the respiratory tract.

Find it in: oily fish, eggs. It can be converted from fruit and veg such as carrots and peppers, although we’re not all efficient at doing this! If your child is vegetetarian or vegan, it’s important to supplement vitamin A.

Vitamin C: supports immune cell function and reduces the severity and duration of viral and bacterial infections.

Find it in: peppers, broccoli. Eat these raw or lightly steamed (not boiled).

Zinc: an all-round immune hero, reducing the replication of bacteria and viruses as well as preventing them entering our bodies.

Find it in: pumpkin seeds, lamb, chicken

A good-quality children’s multivitamin will provide maintenance levels of all of these nutrients, however during illness, increase levels for 1-2 weeks to boost immune function. Speak to a Registered Nutritional Therapist for guidance on safe therapeutic levels specific to the age of your child.

Probiotics: 70% of the immune system resides in the gut, and boosting gut bacteria will help aid the maturation of your child’s immune system.

Find them in: full fat live yoghurts, sauerkraut, sourdough bread, kefir.

02/09/2020

If you’re already doing everything discussed in parts 1-4 of the Healthy Weight Series, as well as taking regular exercise, yet still you’re struggling with your weight, it may be worth considering whether your hormones may be playing a role.

The following hormones support many vital functions in the body, and when imbalances occur, it can become considerably harder to maintain a healthy body weight:

Thyroid: The thyroid regulates our metabolism and essential body functions. When thyroid hormones are at sub-optimal levels in the body (as seen in hypothyroidism), our metabolism slows down significantly, which can result in weight gain.

Cortisol: As discussed previously, high stress and poor blood sugar control can result in excess cortisol release, and increased fat storage.

Oestrogen & progesterone: these primary female s*x hormones play key roles in fat and glucose metabolism, and influence both eating behaviours and regulation of appetite. For example elevated oestrogen levels in conditions such as PMS and Polycystic O***y Syndrome (PCOS), lead to increase insulin production and suppression of hormones that switch off hunger. Similarly peri-menopause can cause notable fluctuations in both oestrogen and progesterone, and the dramatic decline of both of these hormones in menopause and post-menopausal women can cause significant changes to metabolism leading to weight gain.

Your goal: If you suspect hormone imbalances, please ask a GP for blood testing, and speak to a Registered Nutritional Therapist for advice on hormone balancing.

26/08/2020

Research consistently shows how reduced bacterial diversity in the gut is strongly associated with weight gain and obesity, and how supporting digestion and the gut can help with maintaining a healthy weight.

Gut bacteria play significant roles in weight management by:

• Controlling the extraction of energy from our food
• Fermenting carbohydrates
• Regulating our gut hormones e.g. leptin, which tells us when we’re full

What factors reduce our gut bacteria diversity?

• Diets low in fibre and/or high in refined sugar and fat
• Stress
• Antibiotics eradicate both bad and beneficial bacteria

What can you do to increase microbial diversity?

• Avoid refined sugars and processed, high fat foods!

• Increase fibre, which feeds your gut bacteria – eat wholegrains e.g. brown rice, oats, a rainbow of at least 5 vegetables and 2 pieces of fruit daily. The greater the diversity the more diverse your gut bacteria will be

• Eat prebiotic foods like onions, garlic, bananas, live yoghurt, kefir, sauerkraut – these are like fertiliser for your microbial garden – introduce these slowly to avoid bloating

• Exercise regularly – research shows that exercisers with a healthy BMI have greater bacterial diversity than those with a higher BMI

• Address any digestive issues e.g indigestion, bloating, constipation with a Registered Nutritional Therapist

• Consider taking a good-quality probiotic supplement

Your goal: Slowly increase your daily vegetable intake to 5 vegetables, of all colours. Support this increased fibre intake by drinking more water.