Hello everyone!
As a nutritionist, I wanted to talk to you today about the importance of supplementing with Vitamin D during the winter months, here in the UK. Vitamin D is often referred to as the "sunshine vitamin" because it is produced in our bodies when our skin is exposed to sunlight. However, even on the sunniest of days in the UK, it is impossible to get enough Vitamin D from the sun alone. This is due to the latitude of the UK, which means that the sun is not strong enough for our bodies to produce Vitamin D for much of the year. During the winter months, the shorter days and limited sun exposure only compound this issue. This is why supplementing with Vitamin D during these months is so important. Some food sources of Vitamin D include fatty fish such as salmon and mackerel, egg yolks, and fortified foods such as milk and orange juice. However, it can be difficult to get enough Vitamin D from food alone, especially for those following a vegetarian or vegan diet. Low levels of Vitamin D can result in symptoms such as fatigue, weak immune system, hormonal imbalances, and even a low mood. In addition, scientific studies have shown a relationship between low Vitamin D levels and an increased risk of cancer. This is why it's so important to make sure that you're getting enough of this essential nutrient. As a nutritionist and functional medicine practitioner, I offer Vitamin D testing and injections to help my clients ensure that they're getting optimal levels of Vitamin D. It's important to note that the acceptable range for Vitamin D set by doctors is not necessarily the optimal range, and many people report feeling better and having improved health when they have optimal levels of Vitamin D. For those following a vegetarian or vegan diet, it's especially important to pay attention to your Vitamin D levels. As part of my vegetarian and vegan health check, I can check your Vitamin D levels and make recommendations for supplements or fortified foods to help ensure that you're getting enough of this essential nutrient. So, if you're feeling tired and run down this winter, consider supplementing with Vitamin D and make sure that you're getting enough of this essential nutrient for immune health, hormone balance, better energy and a balanced mood.
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Hi there! As a nutritionist, I am often asked about the specific nutrient needs of those who follow a vegetarian or vegan diet. While plant-based diets can provide many health benefits, they do require some extra attention to certain nutrients in order to maintain optimal health. Here are a few key points to keep in mind: Some people absolutely thrive on a plant-based diet and that is great. However, in clinic, I often see individuals who follow a plant-based diet become deficient in certain nutrients. This is because some nutrients that are abundant in animal products are not as easily found or absorbed from plant-based sources. Here's a closer look at some common nutrient deficiencies in those following a plant-based diet: Vitamin D: Vitamin D is primarily obtained through exposure to sunlight. However, in the Northern hemisphere it is impossible to gain vitamin D from the sun from the end of October until the middle of March. Food sources are largely animal -based products, such as oily fish and beef, but it can also be found in some mushrooms and fortified foods. However, those following a strictly plant-based diet may not get enough vitamin D from these sources, leading to a deficiency. Symptoms: Vitamin D is crucial for bone health and helps the body absorb calcium. A deficiency in vitamin D can cause weak bones, bone pain, muscle weakness, and increased risk of fractures. It can also lead to extreme fatigue, poor mood, and a weakened immune system. Vitamin B12: Vitamin B12 is not naturally present in plant foods and is primarily found in animal products. Strict vegetarians and vegans may not get enough B12 without the use of supplements. Vitamin B12 is essential for healthy red blood cells, nerve function, and DNA synthesis. Symptoms: Low levels of B12 can cause symptoms such as fatigue, breathlessness, brain fog, poor mood, poor sleep and memory loss. In severe cases, a B12 deficiency can lead to anaemia, nerve damage, and even permanent neurological damage. Iron: While plant-based sources of iron are available, such as legumes and dark, leafy greens, the type of iron found in these sources is not as easily absorbed as the iron found in animal products. This can lead to an iron deficiency, especially in individuals who do not consume enough iron-rich plant foods or who have difficulty absorbing iron. Symptoms: Iron is essential for carrying oxygen in the blood to our cells and tissues. Low levels of iron can cause fatigue, breathlessness, headaches, and hair loss. In severe cases, anaemia can develop, leading to pale skin, weakness, and increased risk of infections. Zinc: Zinc is important for a healthy immune system and wound healing, and is found in animal products like meat and dairy. Plant-based sources of zinc, such as whole grains, legumes, and nuts, are not as easily absorbed. To ensure adequate zinc intake, it's important for vegetarians and vegans to eat a variety of zinc-rich plant foods, however the quantities needed can not always raise zinc levels sufficiently. Symptoms: Low zinc levels can lead to a range of symptoms and health problems, including:
Protein: Protein is an essential nutrient that plays a crucial role in the functioning of the human body. It is involved in building and repairing tissues, producing hormones and enzymes, and maintaining a healthy immune system. In terms of mood and hormone balance, protein is important because it helps regulate the release of neurotransmitters, which are chemicals in the brain that regulate mood and emotions. Adequate protein intake is necessary for the production of serotonin, dopamine, and norepinephrine, which are neurotransmitters that play a role in regulating mood, energy levels, and stress response. Protein is also important for hormone balance because it helps regulate the levels of hormones, such as insulin and cortisol, in the body. Insulin, for example, helps regulate blood sugar levels and is essential for overall health and wellness. Cortisol, on the other hand, is a stress hormone that is involved in the body's response to stress and can impact mood and energy levels if its levels become imbalanced. Symptoms: Low protein intake can result in a range of symptoms, including:
Omega-3 Fatty Acids: Omega-3 fatty acids are essential for brain and heart health, and are found in high amounts in fatty fish. While it is possible to get some omega-3s from plant sources like chia seeds, flaxseeds, and walnuts, many vegetarians and vegans choose to take a supplement to ensure they are meeting their needs as the quantities of plant based options needed would be very large. Symptoms: Low levels of essential fats can lead to a range of symptoms, including:
Testing I highly recommend that all vegetarians and vegans have their blood levels checked regularly for vitamin B12, vitamin D, and iron. This is because, unlike animal products, many plant-based sources of these nutrients are not as easily absorbed by the body. Vegetarian/vegan health check service As a Clinical Nutritional Therapist, Associate Naturopath and Phlebotomist, I offer a comprehensive health check especially for vegetarians and vegans. The health check includes a finger-prick blood test that can be done at home, which is then sent to a leading laboratory for analysis. This test helps to identify any deficiencies in essential nutrients that people on plant-based diets may be lacking. By monitoring these levels, I can help ensure that you are getting all the nutrients that you need to maintain optimal health. In addition to the finger-prick blood test, the health check also includes a one-to-one consultation with myself. During this consultation, I will review the test results and provide you with personalised recommendations for improving nutrient intake and overall health. Whether you are looking to optimise your plant-based diet or simply maintain good health, my expertise and guidance can help you achieve your goals. What`s tested? Zinc is not included in the test as measuring zinc levels through blood is not always an accurate way to determine a person's zinc status. This is because blood zinc levels can fluctuate rapidly and do not always reflect the body's total zinc stores. Additionally, the body tightly regulates blood zinc levels, meaning that even if a person has low zinc stores, their blood levels may still appear normal. This makes it difficult to accurately assess a person's zinc status through a simple blood test. For these reasons, measuring zinc levels through a blood test is not considered to be the most accurate way to determine a person's zinc status. Instead, other methods, such as hair or nail analysis, may be more reliable indicators of a person's zinc status. The test includes:
Regular blood tests can help detect any low levels in these nutrients and allow for early intervention. If levels are low, I can recommend dietary changes or supplements to help bring levels back to normal so that you have more energy, vitality and motivation once again. Vegetarian & Vegan Screen
£200.00
Are you vegetarian or vegan and wondering if you are getting things right? It`s very common for plant based people to go low in key nutrients. It`s also really useful to know your levels so you can supplement appropriately with the right dose. The veggie/vegan health check will test your key nutrients and your protein levels: Serum B12, Vitamin D, Ferritin,zinc Total Protein, Albumin and Globulin This health check includes all testing and a half an hour 1:1 session, offering advice to help support your health. It's important to note that these symptoms can also be caused by other factors, so if you are experiencing any of these symptoms, it is important to consult a healthcare provider to determine the underlying cause and receive appropriate treatment.
We are now long past the Autumn equinox and have headed into the time of year where in Traditional Chinese Medicine we call the Earth Element. The Earth element governs the organs of the Spleen, pancreas and stomach and lies in the Indian Summer, between our summer days and the wet and windy autumn that will head our way shortly. I sometimes call this part of Autumn Libra Autumn, it is usually sunny with blue skies and gorgeous colours in the trees. It won`t be long until that changes and we head into Scorpio Autumn where the leaves drop and things get decidedly a little more gloomy. This phase of Autumn in traditional chinese medicine is known as the Metal elements and governs the Lungs and the large intestine. It is very common to develop respiratory infections at this time of year as the dampness sets in. We can already see the grass is so much wetter in the mornings and the loveliest toadstools and mushrooms are thriving due to the damp conditions. Whilst this is a necessary part of life and our ecosystems, it can cause havoc with an immune system that has dropped it`s defenses. I see people`s blood test results daily in clinic and one of the things that stands out is the amount of people who`s white blood cells have dropped low. That is a red flag that their immune systems are less than ideal. I`ll be delivering a webinar on Wednesday the 19th of October at 7pm all about immunity, what causes it to drop and what you can do to strengthen it. This webinar is free to my clients and is £5 for non-clients. You can book your place here: If you`d like to hear a little more, have a listen below. I am excited to let you know that I am now offering nutrient injections from my clinic in Blidworth, Nottinghamshire.
The nutrient injections I am able to offer are:
I thought I would introduce these to you with a short video starting with B12 injections. The video explains symptoms of low B12, reasons for low levels and about the injections. B12 injections are £30 or £100 for a course of 4. As many of you may know, hormones and fertility are my area of specialism. I love working with fertility clients as so much can be done through naturopathy and nutritional therapy.
1 in 7 people are statistically going to present with infertility. Out of that number, 30% will be female, 30% will be male only and 40% will be both parties. So why do we seem to always focus on the woman? In my clinic, I insist upon working with both parties to nurture fertility. Both the male and female will get a full work up and be treated with the same importance. For some bizarre reason, male factor infertility still comes across as a bit taboo, hushed up and not really publicaly spoken about. To me, when 70% of infertility involves the man somehow, this is a little strange, so let`s talk about it! Take a listen... Did you know that today is Plough Monday?
Hello all, happy new year. I`m a bit late delivering this greeting as I`ve had the dreaded rona and am only just back to work today. Quite coincidentally, today is plough Monday... the first Monday following the epiphany (January 6th). Plough Monday marks the return to agricultural work following Christmas. Traditionally, people would be still enjoying their Christmas festivities up until Plough Monday, when they would head back to work and the farmers would get the fields ploughed up in readiness for sewing the seeds for the year ahead. The time between Christmas and Plough Monday would have been centred around the tradition of wassailing. Wassailing is a luck- bringing celebration associated with apple trees and orchards. Dancing, merriment and drinking of cider would be happening in orchards all over England during this time in an effort to enhance the earths fertility for the harvest in the coming year. I love these old traditions and at home we tend to try to bring them into our lives in simple ways. The old traditions help to keep our lives cyclical and keep us in tune with the seasons and seasonal foods. Did you know our bodies like to eat seasonally? Our microbiomes depend on us eating seasonally in order to provide them with the right environment to flourish. Anyway, I`m back and I can`t wait to catch up with all my lovely clients and meet new ones along the path of 2022 also. Blessings for a healthy and happy year ahead, Eve x The leaves are changing colour quickly at the moment and so is the weather. It`s this time of year when we start to consider our immunity over the months ahead. I just wanted to share some tips and tricks I do over these months to keep my family and myself as well as possible over the coming months. Vitamin C Vitamin C is so important to our bodies. It is needed for over 70 functions in the body, ranging from keeping collagen healthy to detoxifying our system. Most animals can manufacture vitamin C in their bodies for this reason. Humans once were able to make their own vitamin C but over time, humans and guinea pigs (strangely) lost this ability many years ago. It is available in fruits and vegetables but oxidises very quickly. That means that once the fruit or vegetable has been picked, it starts to degrade in terms of it`s vitamin C content. Most of us know the value of Vitamin C in terms of keeping a healthy immune system, and you may have even heard about "mega- dosing" in serious illnesses, which appears to be effective. Studies continue in this field. All year round, I ensure that my family receives a minimum of 250Mg of vitamin C per day as a supplement. The body can only uptake around 250Mg of Vitamin C in one go, so unless you buy a slow-release supplement with a higher dose than 250Mg, it will be wasted and eliminated in your urine. You can not overdose on vitamin C as it is a water soluble vitamin. Any excess that your body doesn`t need will just make it`s way to your urine. During this time of year, I dial up the dosage of vitamin C for my family to between 500 and 1000 Mg. I use slow release vitamin C to do this, or, dose throughout the day. Vitamin C can make some people have looser stools than normal. If this happens to you then you just need to lower the dose. Vitamin C in foods are all your fruits, berries and vegetables. The more you can eat, the better Zinc Zinc is the master mineral for immunity. Zinc is also necessary for healthy hormone function, tissue integrity (healthy tissues) , brain health and so much more. I make sure that my family have 20 - 30Mg of Zinc as an adult dose and up to 15Mg for children up to 14 (after that they are classed as adults in the world of supplementation) There are different quality zinc formulas. Zinc has to be attached to another compound in order to be transported into the cell efficiently. The most bioavailable forms are Zinc picolinate, Zinc bisglycinate or Zinc citrate. Some important information regarding Zinc - ALWAYS take zinc on a full stomach after a meal containing protein and carbohydrates. If you take zinc on an empty stomach or with a very light meal, it can cause nausea and vomiting. Zinc can be taken preventatively and is also great for keeping to hand if anyone comes down with an illness. In the case of treating an illness then be sure to take a natural compound called Quercetin along with your Zinc. It will help transport the Zinc right into the part of the cell needed to kill off viruses. Zinc is available in food sources such as shellfish, meat, poultry and liver. These are the main sources. The vegetarian sources that contain zinc have very little so again, it is best to supplement if vegetarian or vegan. Vegan sources are quorn, peas, tofu, chickpeas, oats, brown rice, quinoa, buckwheat, pine nuts and pumpkin seeds. Vitamin D Vitamin D is the sunshine vitamin. It is essential for bone health, energy levels, digestive health, mood balance, cardiovascular health and for a healthy immune system. Did you know that studies show that a large proportion of cancer patients are deficient in Vitamin D? The immune system is not only responsible for keeping seasonal illnesses at bay but is on patrol daily for pre-cancerous cells. It`s natural and normal for some of our cells to form with defections. It is the immune system`s job to spot them and eradicate them before they multiply. If our immune system function lowers, this process of seek and destroy goes awry. Vitamin D is vital for immune health but from October until March (between the Autumn and Spring equinox) the angle of the sun on the earth`s altered axis means that the UVB rays (responsible for the reaction on our skin that forms Vitamin D) just can`t get through to us, even on the sunniest of days. The NHS are now publicising this and urging the public to take a Vitamin D supplement throughout the winter months. The RDA for Vitamin D is 400iu, however, RDA means the minimum amount to function! It is unlikely that 400iu is enough for anyone, unless your Vitamin D stores are absolutely tip-top! The bare minimum I advise to supplement with over the winter is 1000iu. For some, I recommend 4000iu daily and for deficiency, even more in the short term. It`s a good idea to get your Vitamin D levels tested in order to know how to dose as Vitamin D is fat soluble. This means it gets stored in our body and so too much can cause toxicity. If you wanted to test your vitamin D levels, you can either visit your doctor or do a private finger prick test such as Thriva. I use this NHS test that costs around £30 to do privately. You can do it at home as a finger-prick test. http://www.cityassays.org.uk/Vitamin%20D%20Blood%20Spot.html When I look at peoples Vitamin D levels, I ideally want them to be 100 - 140 nmol/L Vitamin D is available as a food source in Salmon, egg yolks, beef, liver, milk, some cheese and certain mushrooms. If you are vegetarian or vegan, you definitely need to supplement with vitamin D. Just an interesting fact whilst I mentioned the equinoxes... It is very common to develop symptoms around the equinoxes... this can be anything from flare ups of eczema or skin conditions, to aching joints, headaches, and minor illnesses. In addition to it`s daily detoxification, the body goes through two natural detoxifications each year, that coincide with the equinox. You can support yourself in preparation for this my cleaning up your diet and drinking plenty of water around a month before each equinox. The autumn equinox occurs on Wednesday the 22nd of September this year, so get drinking that water! Elderberry Elderberry is one of my favourite immune tonics. It has been proven in clinical trials to be anti-viral, both as a preventative measure and a treatment in acute cases. It lessens the length a virus can take hold and also lessens symptoms. It`s powerful anthocyanins are responsible for it`s anti-viral efficacy. It is also a potent source of vitamin C. Elderberry is widely available in capsule form, or liquid form. You can even quite easily make your own syrup at this time of year. Here`s a link to my video all about elderberries and how to make your own syrup Probiotics Our microbiome is one of the most fascinating areas of the human body. Do you know that we have more bacteria than we do cells in our body!?! The microbiota is something that really fuels my fire... It is a topic that I am passionate about. Did you know that scientists are currently working on using specific strains of bacteria to target specific illnesses such as cancer, diabetes and heart disease? I guarantee that one day, bacteria will save the world! You can read more information about your microbiome here In terms of your immunity, taking a good, broad strain probiotic can really help you out. 70-80% of our immune system stems from our gut. If our gut health is out of balance then this will knock your immune system function for six. Clinical trials have also proven that a daily probiotic for children is actually more effective at preventing the flu than the flu vaccine. It is also known to prevent gastric illnesses such as the dreaded Norovirus - lovingly known to all parents as "the sick bug". Immunity complexes If you can make sure your diet is well-balanced with the foods mentioned here, you will be off to a flying start in terms of boosting your immunity. Remember that sugar, depresses our immune systems. One teaspoon of sugar will depress your immune system for 1 hour. Think twice about that sugar in your coffee before you go out and about where coughs and colds are likely to be! There are some great immune complexes that you can get that combine the nutrients I`ve mentioned into one handy capsule. One of my favourite complexes is Bionutri`s elderberry complex. They also do a junior version Please be advised that babies and infants have different requirements in their dosing and you must seek advice regarding this. Elderly people and those with compromised immune systems should also always seek advice before supplementing with the nutrients mentioned.
If you are on medications then these should also be checked with a health professional. Health and happiness as always, Eve x It’s that time of year again, Where the hedgerows are beginning to brim with elderberries. These tiny little berries are potent immune stimulants. They have undergone clinical trials that have proven the efficacy of elderberries in not only preventing the flu, but also in lessening its symptoms and duration if you are unlucky enough to have caught it. I`ve used elderberries numerous times in helping my family overcome illnesses, and the recovery I have witnessed has been astonishing. You may have concerns about hearing mixed messages about elderberries. Social media was whipped up in a frenzie with claims that elderberry can cause a cytokine storm. I`m afraid that false claims get passed around social media with a tremendous amount of impetus. Whilst elderberry is totally safe to the majority of the population, there are instances when it can cause a very weak body to have an over-reactive immune response (which a cytokine storm is). As Dr Aviva Romm (esteemed M.D and herbalist) says, this is not something an average person would need to worry about. The human body must be in a really poor state for elderberry to cause a "cytokine storm". Ie, the person must be incredibly ill with serious conditions for such an incidence to occur. For this reason, if you know of anyone with organ failure, cancer, or any other life-threatening or life-shortening illness I would avoid using elderberry. If you are immunologically suppressed, you may want to do your research into this also. For everyone else, take a listen to my video all about the benefits of elderberries and how to make the syrup. For those who want a shorter version… 🌱Gather your berries and de-stalk 🌱Weigh your berries 🌱 Whatever weight your berries are, add half that amount In Water 🌱Simmer gently for 20 minutes 🌱cool and strain 🌱measure liquid in ml 🌱whatever the ml of liquid, half that and add that amount in grams of sugar 🌱simmer gently for 20 minutes with the juice of 2 lemons, grated ginger and a cinnamon stick 🌱strain, cool and bottle Health and Happiness, Eve x This is a question that I get asked a lot! I thought that I would take a moment to share what is usual and what is unusual where periods are concerned. Many of us think that suffering during menstruation is normal... it`s not. It`s common, but it isn`t how it should be. So what is a "normal" period? Well - there`s no such thing as "normal" as we are all so different, but here are some features of what it should and should`t be like... 1. Most peoples cycles (the time it takes between from day 1 of your period until your next one) is usually between 26 - 34 days during your reproductive years. 28 day cycles are not the most common length. Teenages will commonly have cycles from 24 - 38 days and peri-menopause brings cycles of varying lengths - 24 days to missing periods is common. 2. It`s normal for your cycle length to vary by as much as 6 or 7 days from month to month. 3. A period should last anywhere between 3 - 7 days. Any shorter or longer than this is a symptom of something going on hormonally. 4.Usually the heaviest day of your period is day 2. On your heaviest day, you shouldn`t need any more than 6 pads or tampons per day. If you do, then this is classed as a a heavy period and a sign of an imbalanced. 5. 25 - 80ml of blood loss is normal, that`s between 5 regular tampons for your whole period - 16 regular tampons, or 8 super tampons. If you bleed less or more than this over your whole period, you have an imbalance in your hormones. 6. Menstrual fluid should be mostly liquid, with very small clots, if any. 7. Mild, occasional cramps are normal. These should disappear with ibuprofen. If you are still in pain whilst taking ibuprofen then this is excessive and is a sign of an imbalance. Debilitating pain is NEVER normal. Normal cramps don`t disrupt your day or cause time off work. 8. It`s normal for breasts to feel fuller, but painful breasts, cysts or fibrous lumps are a sign your hormones need balancing. 9. You shouldn`t get headaches. 10. Mild mood shifts are normal the week before your period. These should not be extreme or disrupt your life. If you are suffering from excessive PMT or PMDD then your hormones are in need of a balance. If you think that you are suffering with some of the symptoms that suggest that your hormones are a little imbalanced, and would like to do something about it then get in touch and see how I can help. Hello lovely people.
Today I wanted to share a resource with you. I have a 15 item plant-based recipe PDF that I want to share with you. The recipes include smoothies, breakfast, lunches, snacks and a couple of sweeter items. Whether you are plant-based or just wish to have a few meat-free recipes up your sleeve, these will give you some inspiration. If you`d like all 15 recipes then sign up to my email address and I`ll send them over. I promise not to bombard you with unnecessary emails. There`s a link under the recipe. Love and health, Eve x |
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