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Nutrition-4Health

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The art of science and nutrition advice to changing your eating habits, bringing your body to the ?

23/05/2025

I’m delighted to be speaking tomorrow on a topic very close to my heart: "Mental health of women in menopause – The connection between brain and gut."
It’s fascinating how much our gut microbiome affects our emotions, mood, and overall well-being – especially during hormonal shifts. What happens in the gut doesn’t stay in the gut – our “second brain” sends powerful signals!

A heartfelt thank you to Energy Therapist In Ireland for the kind invitation and for having me. I’m truly looking forward to it!
Marta

11/03/2025

Dear All,

I want to sincerely thank you for participating in our meeting on the connection between gut health, brain function, and mental well-being in women during menopause.
It was a pleasure to meet and share this time with you.

A special thank you to Isabela Garbacz for co-organizing this event with me, & preparing super tasty snacks and to M&H Kitchen Ireland for preparing such wonderful meals that made our gathering even more enjoyable.

Your engagement and curiosity made this discussion truly meaningful. I look forward to future meetings, and as soon as we confirm the date for the next event, I will be sure to let you know.

Wishing you all the best, and I hope to see you again soon!

Warm regards,
Marta

28/02/2025

😰 Did you know?

Chronic stress can disrupt cortisol production, which not only increases stress levels but also negatively impacts gut health. This creates a vicious cycle that becomes even more noticeable during menopause. An imbalanced gut microbiome can trigger inflammation, which in turn affects mood and cognitive function.

💡 The good news? We can break this cycle! Proper nutrition, relaxation, and stress management techniques help restore balance. In our upcoming workshop, we’ll share tips on how to support gut health, reduce stress, and regain mental clarity.

🌿 Nutritional therapy is about more than just food, diets are…
It’s also about learning relaxation techniques and understanding what influences our hormones. We always look for the root causes—there’s usually more than one. Gut health, cortisol levels, nutrition, and recovery are all deeply connected.
✨ What can you do right now?
✅ Try deep breathing or mindfulness exercises—studies show they help lower cortisol levels and calm the gut.
✅ Include fiber-rich and fermented foods in your diet to support a healthy gut microbiome.
✅ Prioritize rest—quality sleep and relaxation are essential for hormonal balance.
On March 8th, we are hosting a meeting dedicated to mental health. As a nutritional therapist, together with another specialist, I will talk about how you can support your mental well-being, starting with your gut.
🔗 Click here to register and learn how to feel better:

https://www.eventbrite.ie/e/mental-health-of-women-in-menopause-international-womens-day-celebrations-tickets-1256403840709?aff=oddtdtcreator

25/02/2025

Hormones & Mood – Why menopause changes everything?
⚖️ Struggling with mood swings, anxiety, or brain fog during menopause? You’re not alone. Many women experience emotional rollercoasters due to fluctuating hormone levels. The drop in estrogen disrupts the delicate balance of neurotransmitters like serotonin and dopamine, which regulate mood, energy levels, and mental clarity.
🔍 How does this work?
Serotonin – Known as the "happiness hormone," it influences mood and stress resilience. Lower levels can lead to irritability and low mood.
Dopamine – Responsible for motivation and pleasure. A decline in dopamine production can result in low energy and a lack of enthusiasm.
Cortisol – The stress hormone, which may rise due to hormonal imbalances, increasing anxiety and sleep disturbances.
💬 The good news? You can support this balance through proper nutrition, relaxation, and lifestyle changes.
💡 What can you do?
✅ Start your day with a protein-rich breakfast – it helps stabilize blood sugar levels, preventing energy crashes and mood swings.
✅ Include omega-3-rich foods like flaxseeds, walnuts, or salmon – they support brain health and reduce inflammation.
✅ Prioritize relaxation – breathing techniques, meditation, and gentle walks help calm the nervous system and lower cortisol levels.
🌟 Want to learn more?
At our upcoming event, we’ll dive deep into how estrogen affects not just your physical health but also your mental well-being. Join us and take back control of your mood!
📅 Sign up here: https://www.eventbrite.ie/e/mental-health-of-women-in-menopause-international-womens-day-celebrations-tickets-1256403840709?aff=oddtdtcreator

24/02/2025

🌱 Did you know? Your gut is often called your "second brain." It’s not just about digestion; it’s about how your gut health affects your mental well-being! During menopause, this connection becomes even more important as hormonal changes affect both the gut and the brain.

💡 Why is this important?
The gut microbiome influences neurotransmitters like serotonin, which help regulate mood, emotions, and even mental clarity. When these systems are out of sync, it can lead to mood swings, anxiety, and brain fog. Research shows that an imbalanced gut can even contribute to symptoms of depression and chronic stress.

🔬 How are the gut and brain connected?
The gut and brain communicate through the vagus nerve, a direct link that allows gut bacteria to send signals influencing our mood and cognitive function. This is why supporting gut health can have such a profound impact on emotional well-being!

🚶‍♀️ Join us to learn more!
With Isabela, we're hosting an event to discuss this fascinating connection and how you can use nutrition and lifestyle to restore balance.

📅 Save your spot! Click the link to register:
https://www.eventbrite.ie/e/mental-health-of-women-in-menopause-international-womens-day-celebrations-tickets-1256403840709?aff=oddtdtcreator

23/12/2024

Dear Followers,

Wishing you peace, health, and warmth this holiday season – may this time be filled with care for yourself and your loved ones. Remember, how you feel is the most beautiful gift you can give yourself.

And don’t forget about your liver – it deserves a little break between the mince pies and Christmas pudding! 😉

After the holidays, I’ll be back with fresh knowledge and inspiration to help us care for our health and well-being together in the New Year.

Merry and healthy Christmas!
Marta 🌟

18/11/2024

What a wonderful day it was!

I’m incredibly grateful for the opportunity to be part of this beautifully organized event. thank you Isabela Garbacz. Huge thanks to the amazing team for their hard work Cyfert, Werecka Anna Laskiewicz —everything, from the delicious food to the seamless organization, created a truly special atmosphere.

To all the incredible women who joined us: thank you for your presence, energy, and openness. I’m so glad I could share knowledge not only about menopause but also about the bigger picture of health and well-being. I know we only touched on the basics, but that’s where every meaningful journey begins—with the first step. Together, we’re going back to the roots, reconnecting with what truly matters for our health and happiness.

Looking forward to seeing you all again soon. Let’s keep building this journey together! 💛
Marta

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Online
Dublin
NATIONWIDE

Opening Hours

Monday	8am - 9pm
Tuesday	8am - 9pm
Wednesday	8am - 9pm
Thursday	8am - 9pm
Friday	8am - 9pm
Saturday	9am - 2pm

Telephone

+353872753524

Website

https://calendly.com/20-min-free-call/adamska, https://nutrition-4health.com/en-home

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