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

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

Poor gut health can significantly impact sleep quality and duration, as the gut and brain are closely connected through the gut-brain axis. I’m sure you’ve heard about the gut microbiome, good gut bacteria, and maybe even this thing called the gut-brain axis. Essentially, what it means is that the brain and the gut are connected via a feedback loop and rely on each other for information. For example, we now know that up to 90% of serotonin is made in the gut - not the brain as originally thought! Serotonin is an important neurotransmitter that helps contribute to the sleep cycle - it is responsible for helping you fall asleep and maintaining good quality sleep cycles throughout the night. It’s made in the gut wall and travels in the blood to the brain, so if the gut isn’t healthy, sleep will be affected! The gut microbiome (the environment within the gut that includes good and bad bacteria), is responsible for the overall health of the gut and its ability to function. Imbalances in the microbiome can lead to inflammation and digestive issues such as bloating, gas, or acid reflux. In addition to any discomfort that can sometimes make it challenging to sleep, long term inflammation is a precursor to chronic diseases including diabetes, heart disease and arthritis. Improving gut health through a balanced diet rich in fibre, probiotics, and fermented foods, as well as managing stress and getting regular exercise, can enhance sleep quality and overall well-being. If sleep issues persist, consulting a healthcare professional can help identify underlying causes and appropriate solutions. In addition to dietary changes, here are my top tips to help you improve your sleep: No screen time before bed. The blue light that comes from our phones and laptops blocks melatonin release from the pineal gland, which is the hormone that tells your body it's time to sleep. Try to limit screen time at least 30-60 minutes before bed. If you have time, indulge in a relaxing bubble bath, listen to some music and just float your stress away. I love Neal's Yard Remedies Aromatic Bath Bubbles for this! If a bath isn’t for you, try reading, meditation, a late evening stroll… Spend two to three minutes deep breathing when you get into bed. Follow a pattern of counting in for four counts, holding for four and exhaling for four. This will instantly put the nervous system in the rest and digest state, slow the heart rate and reduce your stress levels. Prepare the bedroom for sleep by creating a cosy space. I recommend dimming the lights beforehand, and then either light a candle or use some Neom De-Stress Essential Oil in a diffuser to create a calming space. Chattering thoughts can often be the reason we can’t fall asleep or wake in the middle of the night. Use journaling as a way to write down what’s on your mind before you go to sleep. Increase your exposure to natural day light. It might not always be sunny, but natural light in the morning helps our internal body clock to regulate - improving energy during the day and supporting sleep at night. At The Natural Balance, we believe in a holistic approach to health. By addressing the root causes of poor health and supporting your body's natural healing processes, you can achieve lasting health and vitality. Get in touch with us for more information on how to take the first step towards understanding your gut health, poor sleep and health status! ______________________________________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Navigating the journey to conception can be challenging, and one often overlooked factor that plays a crucial role in a woman's fertility is stress. In today's world, stress and burnout can significantly affect both physical and emotional health, leading to profound implications for fertility. From hormonal imbalances disrupting menstrual cycles to irregular ovulation patterns complicating the path to pregnancy, the effects of stress can ripple through a woman's reproductive system. Stress isn’t only a personal battle; it can impact the health and functionality of a partner's sperm, making it a shared concern for couples trying to conceive. Unhealthy coping mechanisms that stem from stress can further undermine fertility, all while anxiety and depression add layers of complexity to the emotional journey. Understanding these connections is so important if you're looking to conceive naturally, and it’s essential for those affected to explore effective stress management techniques and seek guidance from healthcare professionals to help navigate their health and fertility. Stress and burnout can have a significant impact on women’s fertility, affecting both physical and emotional health. Here are some ways stress and burnout can influence fertility: Hormonal Imbalance Chronic stress can lead to hormonal imbalances , as long term stress keeps cortisol - our stress hormone - elevated. This keeps our bodies in ‘flight or fight’ mode, whereby our bodies will prioritise the moment and shut down bodily functions that aren’t vital including menstrual cycle and ovulation. Ovulation Issues As mentioned above, severe stress may sometimes lead to irregular or absent menstrual cycles. Whilst this in itself is an issue, when trying to conceive, if a women’s menstrual cycle becomes irregular, it can make it difficult to track ovulation and conceive naturally. Sperm Quality and Function Did you know stress also impacts sperm? Like chronic stress impacts egg health and ovulation, it can lower sperm count in men, and long term decrease sperm motility. Lifestyle & Health Behaviours We all know how we behave when we’re stressed. We maybe have an extra coffee, look for a sugary snack around 3pm, stay up late watching tv to ‘unwind’ instead of getting a good nights sleep… All these coping mechanisms can become unhealthy if they become routine. If you find yourself slipping into bad habits, these long- term deplete your nutritional status - especially of the essential nutrients for excellent egg and sperm health. These include B vitamins, vitamin C, antioxidant status and CoQ10. Mental Health The psychological aspects of stress and burnout, such as anxiety and depression, can contribute to difficulties in conceiving or maintaining a pregnancy. The body has an amazing ability to shut down its reproductive system when it knows we may be unable to cope. Regardless, mental health is just as important as physical health and needs to be addressed equally. It can also have a ripple effect on relationships - with your partner, family, work colleagues. If you are experiencing anxiety and depression please speak to someone. The process of making new sperm takes 86 days, with eggs taking a similar length of time to mature. If you give yourself at least 3 months of adopting healthy changes, both egg and sperm will be in the best possible condition and stand a higher chance of fertilisation naturally. If stress or burnout is affecting fertility, it's essential for individuals to consider stress management techniques, such as mindfulness, therapy, exercise, and other self-care practices, and to consult healthcare professionals for personalised advice. Finally, it is so important to stress diet and lifestyle changes need to come from both parties, not just women. Men need to get involved to improve their own sperm health , but to support their partner on the journey to pregnancy. Here at The Natural Balance we strive to be an excellent resource for those looking to enhance their fertility naturally. Specialising in holistic approaches, we combine evidence-based practices with compassionate care, ensuring you receive personalised attention throughout your journey. Their expertise extends to various aspects of reproductive health, including knowing your fertile window  which is crucial for conception.    Consulting a nutritionist while trying to conceive can significantly enhance your chances of success. Whether you're dealing with specific health issues or simply want to optimise your diet for fertility, professional nutritional advice can provide the guidance and support you need.  Gail Madalena Registered Nutritional Therapist, Fertility & Pregnancy Specialist Dip CNM, mBANT , mANP , mCNHC Gail Madalena is a registered nutritional therapist specialising in fertility, pregnancy and women’s health. Her expertise lies in hormonal imbalances, such as irregular cycles, debilitating PMS, PCOS, endometriosis, thyroid issues and sub-optimal fertility. Her goal is to reduce hormonal side effects and symptoms by addressing the root cause of the issue. Gail helps couples optimise your nutrition and lifestyle choices, supporting you on your journey to achieving a healthy pregnancy. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Eating healthy foods can play a really important role in managing stress and improving overall mental well-being. The relationship between diet and mental health is supported by significant research, highlighting how certain foods can affect our brain chemistry, hormone levels, and stress response. Here are several ways in which a healthy diet can help manage stress: Nutrient-Rich Foods That Support Brain Function: B Vitamins Foods rich in B vitamins, such as whole grains, leafy greens, and legumes, are essential for producing neurotransmitters like serotonin and dopamine, which regulate mood and promote feelings of well-being.  Snack idea: Handful of mixed nuts (raw and unsalted) that include sunflower seeds - vitamin b boost plus a dose of healthy fats Omega-3 Fatty Acids Found in oily fish like salmon and sardines, walnuts, and flaxseeds, omega-3’s have been shown to reduce symptoms of anxiety and depression, helping to improve overall mood and resilience against stress. One of the most important jobs of omega-3’s is to support cell walls, making cells healthy and strong - exactly what you want for high functioning brain cells Food tip: tinned fish is a very affordable option to include oily fish in your diet. I love adding tinned mackerel or red salmon to my salads. If you find the flavour a bit strong, try mixing with avocado or a pesto before adding to your meal. Stabilising Blood Sugar Levels To Minimise Energy Dips Consuming a balanced diet with whole foods, including complex carbohydrates, proteins, and healthy fats, helps maintain stable blood sugar levels throughout the day. Fluctuations in blood sugar can lead to mood swings and irritability, heightening feelings of stress. It also causes us to rely on caffeine or sugar to get through the day, which also negatively contribute to our stress levels. It can become a hard cycle to break but after a few days you will start to feel much better! Foods like oats, brown rice, lean proteins, and non-starchy vegetables can contribute to more stable energy levels and improved mood. It’s also so important to eat enough fibre throughout the day. Fibre slows down the rate food is digested, meaning sugar is broken down slowly and released into the blood more slowly. Fibre rich foods are whole grains (eg. quinoa, brown rice), as well as whole vegetables and fruits. Note that meat does not contain fibre. Antioxidant-Rich Foods To Combat Inflammation Stress can lead to increased inflammation in the body, contributing to feelings of anxiety and depression. Antioxidant-rich foods such as fruits (especially berries), vegetables, nuts, and seeds help combat oxidative stress and inflammation, promoting better mental health. Additionally, antioxidants help to protect healthy cells, allowing the body to better heal and repair itself. This means your body feels good, healthy and can fight off illness, which in turn improves your daily mood. It’s easy to add antioxidant rich foods into your daily diet - the brighter the colour the higher the antioxidant count. Think berries and currants, peppers, green tea, red cabbage and citrus fruits Adaptogens and Stress-Reducing Foods Some foods are considered adaptogens—substances that help the body adapt to stress. Examples include dark chocolate, green tea, and herbs like ashwagandha and holy basil. Incorporating these foods into your diet may help combat the physiological impacts of stress.  It may seem easy to just take supplements here, but please speak to a healthcare professional before starting any as some can be very effective!  Gut Health and Mental Well-Being A healthy gut microbiome is linked to better mental health and mood regulation (check my other blogs taking about the gut-brain axis!). The gut is responsible for producing many neurotransmitters (including serotonin - the happy hormone), so if your gut is happy, it can help contribute to a reduction in stress, anxiety and other symptoms of poor mental health.  Fermented foods such as yoghurt, kefir, sauerkraut, and miso can enhance gut health by providing beneficial probiotics.  Also support your gut with prebiotic foods - garlic, onion, leeks, bananas, mushrooms, apples and oats to name a few Bonus & Easiest Tip! Hydration and Cognitive Function Staying properly hydrated is vital for optimum brain function. Dehydration can lead to fatigue, difficulty concentrating, and heightened feelings of stress. Often times, so many symptoms can be alleviated with a big glass of water. Your brain is mostly water, and actually shrinks when dehydrated!  To know if you’re adequately hydrated is as simple as looking at your wee - it should be clear or a very pale yellow. Dark yellow or brown is a sign of dehydration. Incorporating a variety of nutrient-dense foods into your diet can positively impact your body's response to stress and enhance your overall emotional well-being. Small changes in dietary habits—such as choosing whole foods over processed options, prioritising fruits and vegetables, and including healthy fats—can make a significant difference in how you manage stress. By nourishing your body with the right foods, you can empower yourself to face challenges with resilience and maintain a balanced, positive outlook on life. If you're worried about your health or stress levels please seek the guidance of a qualified health nutritionist. By choosing the right professional and getting on top of your health, you'll be able to better manage your stress and improve your overall health. Kelly Mulhall Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner Dip CNM, mBANT , mANP Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Nutrigenomics is a field of study that explores the interaction between nutrition and genes. It focuses on how the foods we eat can influence gene expression and, conversely, how our genetic makeup can affect our nutritional needs and responses to food. Nutrigenomics testing involves analysing an individual's DNA to provide insights into how their body processes various nutrients, responds to specific diets, and the potential risks for certain diseases based on genetic predispositions. Nutritionists and scientists believe that in the future this field of study could provide each individual a personalised nutrition plan for optimum health based on their genetic make up. How Nutrigenomics Testing Can Help Us Understand Longevity Personalised Nutrition: By understanding your genetic profile, nutrigenomics testing can guide you toward a personalised diet that optimises your health and potentially extends your lifespan. For instance, certain genetic variants may indicate how your body metabolises fats, carbohydrates, or vitamins, allowing you to tailor your diet accordingly. For example, if you digest Omega-3 poorly, you may need to supplement in addition to food sources compared to someone who metabolises Omega-3’s well. Disease Prevention: Nutrigenomics can highlight your susceptibility to certain diseases, such as cardiovascular disease, diabetes, or obesity, which are linked to longevity. By knowing your genetic risks, you can make informed dietary choices that reduce these risks. A well known example of DNA revealing disease likelihood is BRCA gene and cancer. Enhancing Metabolic Function: Some individuals may have genetic variations that impact their metabolic processes. Nutrigenomics testing can indicate how certain foods might support or hinder metabolic functions, thus informing dietary choices that promote better energy balance, weight management and longevity. Inflammation and Oxidative Stress: Certain foods can either contribute to or mitigate inflammation and oxidative stress in the body. Nutrigenomics testing can help identify which foods may exacerbate these issues based on your genetic profile, enabling you to choose foods that promote healing, repair and reduce inflammation. Long term this would contribute significantly to longevity as chronic inflammation is reduced. How What You Eat Impacts Your DNA We know the impact diet can have on how we feel; a healthy diet improves our mood, reduces illness by supporting our immune system, we sleep better, helps to maintain a healthy weight, and our overall wellbeing remains positive. As we understand more about human biology and our DNA, we’re only starting to uncover the significant impact of what we eat does to our body. Gene Expression: The nutrients we consume can influence the expression of our genes, primarily through epigenetic mechanisms. For example, specific foods and their nutrients can activate or deactivate certain genes linked to health and disease. This means that a diet rich in fruits, vegetables, and whole grains may promote beneficial gene expression, while a diet high in processed foods may have the opposite effect. Nutritional Deficiencies: A poor diet can lead to deficiencies in essential nutrients, which can adversely affect gene function. For instance, a lack of folate can impair DNA methylation, a critical process in gene regulation, potentially leading to health issues over time. Microbiome Interaction: The foods we eat also affect our gut microbiome, which can indirectly influence our genetic expression. A healthy microbiome supports nutrient absorption and can produce beneficial compounds that affect gene expression and inflammation, promoting overall health and longevity. Inflammation Response: Certain diets can trigger inflammatory responses in the body, which can influence gene expression related to inflammation and longevity. For instance, diets high in processed sugars and unhealthy fats may promote chronic inflammation, while anti-inflammatory diets rich in omega-3 fatty acids and antioxidants can help protect against age-related diseases. Nutrigenomics testing provides valuable insights into the interplay between diet and genetics, enabling individuals to make informed choices that can potentially enhance their health and longevity. Understanding how what you eat impacts your DNA can empower you to create a dietary strategy tailored to your individual genetic needs. For those looking to embark on their journey towards better health, seeking the guidance of a qualified health nutritionist is a crucial first step. By choosing the right professional and staying updated on emerging trends, you can achieve significant improvements in your longevity and overall well-being. Whether you’re seeking personalised dietary advice or looking to improve your overall health, The Natural Balance is here to support you on your journey. Kelly Mulhall Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner Dip CNM, mBANT , mANP Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Stress has become an all-too-familiar part of our daily lives, often impacting our physical and emotional wellbeing in profound ways. While we might recognise stress as a mental burden, its effects ripple throughout the body, particularly influencing our hormonal balance. When we experience stress, our body activates the hypothalamic-pituitary-adrenal (HPA) axis, releasing a cascade of hormones, including cortisol, that prepare us to respond to perceived threats. However, chronic stress can lead to sustained high levels of these hormones, resulting in hormonal imbalances that may disrupt various bodily functions, including metabolism, reproductive health, and mood regulation. Understanding the intricate relationship between stress and hormonal health is essential for promoting overall wellness and finding effective strategies to cope with life's challenges. In an earlier blog we looked at how this affects our reproductive hormones, particularly women’s menstrual cycle. Today we’ll look at other body systems and the impact stress can have on them.  Insulin Resistance Chronic stress is often associated with unhealthy behaviours such as poor diet, lack of exercise, and inadequate sleep, which can lead to insulin resistance. Insulin resistance can cause fluctuations in blood sugar levels, further affecting hormonal balance, particularly in relation to polycystic ovary syndrome ( PCOS ), which often manifests with elevated androgen (male hormone) levels. Furthermore, insulin resistance is a precursor to diabetes type 2. Insulin resistance is when cells become less responsive to the insulin that is produced in the pancreas. Insulin helps cells to absorb the sugar that is released into the bloodstream. When the cells become resistant to insulin, it means the sugar remains free floating in our blood. This is how the above conditions listed start. Thyroid Function Stress can also impact thyroid function. The thyroid hormones regulate metabolism, energy levels, and overall hormonal balance. Elevated cortisol can inhibit thyroid hormone production, leading to symptoms such as fatigue, weight gain, and depression. Similar to insulin resistance, this can cause a whole host of chronic disease down the line which is best avoided. Poor thyroid function is also associated with infertility , anxiety and insomnia. Inflammation Chronic stress can lead to increased inflammation in the body, which can negatively affect the endocrine system - the system responsible for all hormone production. This can cause hormonal imbalances all over the body - thyroid, insulin, reproductive, adrenals. As the body perceives it is under constant stress, it prioritises body functions vital for survival, and depresses the function of the immune system. This means the body's defence system is reduced and inflammation levels increase from both internal and external forces. Cytokines, an inflammation marker, are raised during times of stress, and they disrupt many hormone signals within the body. The consequences of having a hormonal Imbalance includes: Menstrual Irregularities: Changes in cycle length, missed periods, or heavy bleeding (see Part 1 for more detail) Mood Disorders: Increased anxiety, irritability, and depressive symptoms due to imbalances in serotonin and other neurotransmitters. Weight Changes: Weight gain or loss resulting from metabolic disturbances. Loss of Libido: Due to a change in sex hormones, both men and women can experience a decline or total loss of libido. Sleep Disturbances: Insomnia or poor-quality sleep, often exacerbated by hormonal irregularities. Increased Sickness: Due to chronic stress, the immune system remains suppressed, leading to increased chances of getting sick and feeling constantly run down. Risk of long term disease: Long term or chronic stress can increase the risk of chronic disease such as heart disease, diabetes, obesity, anxiety and depression. However, there are some very easy ways to manage stress and maintain a hormonal balance. Stress Management Techniques Practices such as mindfulness, meditation, yoga, deep breathing exercises, and physical activity can help reduce stress levels. Even 10 minutes a day can help! Healthy Lifestyle Choices A balanced diet rich in whole foods, regular exercise, and adequate sleep can support hormonal balance. It can sound easier said than done sure, but start with small swaps. A big salad with a good serve of protein instead of a Pret sandwich for lunch. A 15 minute walk during your lunch break, or turning your phone off 30 minutes before bed so you can wind down and have a great nights sleep! Limit Mood Enhancing and Sugary Drinks & Food: Coffee, soft drinks, sugary snacks all have a significant impact on our hormones. Stick to having no caffeine after midday to help with sleep, and limit sugar as much as possible.  Consultation with Healthcare Provide: If hormonal imbalances persist, it may be beneficial to seek advice from healthcare professionals who can recommend appropriate testing and treatments. This is really important for women if you’re looking to conceive in the next few years. The relationship between stress and hormonal imbalance is complex and highlights the importance of managing stress effectively to maintain hormonal health. By understanding this connection, you can take proactive measures to support your hormonal balance and overall well-being. If you're worried about health, stress levels or fertility please seek the guidance of a qualified health nutritionist. By choosing the right professional and getting on top of your health, you'll be able to better manage your stress and improve your overall health. Kelly Mulhall Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner Dip CNM, mBANT , mANP Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Deciding to have a baby is such an exciting time, but for many a challenging one too. Ensuring that your body receives the right nutrients can significantly influence your fertility, health during pregnancy and postpartum. A nutritionist can be an invaluable ally during this period. They provide expert guidance on dietary choices, helping you navigate through conflicting information and tailor a nutritional plan that aligns with your unique needs. From addressing hormonal imbalances  to optimising your body’s readiness for pregnancy, their support can make a substantial difference.  Understanding the Connection Between Nutrition and Fertility   Fertility and reproductive health are deeply affected by what we eat. The foods you consume can directly impact your hormonal balance, ovulatory function, and overall reproductive system health. When trying to conceive, both partners should pay close attention to their nutritional intake as it can enhance the chances of success.  A balanced diet rich in essential nutrients is crucial for maintaining optimal reproductive health. Certain foods can promote hormone production, improve egg quality, and support sperm health. For example:  Healthy fats like those found in avocados, nuts, and olive oil aid hormone regulation.  Whole grains provide necessary fibre which helps maintain stable blood sugar levels, crucial for hormonal balance.  Lean proteins, including fish, grass fed pasture raised red meat, and legumes, supply the amino acids needed for cell repair and growth, vital for new cell creation and sperm quality. Implementing a nutrient-dense diet can significantly support your fertility journey. Research has shown  that specific dietary changes can enhance egg and sperm health, thereby improving fertility outcomes.  Key Nutrients for Conception   Specific nutrients are absolutely essential when it comes time to conceiving. Ideally, at least 3 months before becoming pregnant you are consciously working hard to nourish your body with all that it needs. However, here are four you should pay special attention to: Folic Acid (Folate) : Vital for DNA synthesis and cell division. Women trying to conceive should aim for at least 400 micrograms per day through foods like leafy greens and fortified cereals.  Iron : Essential for preventing anaemia which can affect ovulation. Sources include red meat, beans, dried figs and leafy greens like spinach Zinc : Important for sperm production and ovulation. Found in grass-fed meat and dairy, oysters, pumpkin seeds, chickpeas and mushrooms. Omega-3 Fatty Acids : These healthy fats are vital for strong cell walls so therefore contribute to egg and sperm quality. Rich sources include oily fish like salmon, sardines and mackerel, and for vegetarian options marine algae oil and flaxseeds.  Other Factors That Could Affect Fertility   It's important to note that while nutrition plays a significant role in fertility, there are also other hidden factors  that could be impacting your fertility. These could range from lifestyle choices to environmental influences. Addressing these factors alongside improving your diet can create a more holistic approach to enhancing fertility. There are specific signs that may indicate the need for nutritional guidance when trying to conceive. These include:  Irregular menstrual cycles: If your menstrual cycles are erratic, it can be a sign that your body is not receiving the essential nutrients needed to ovulate correctly. History of hormonal imbalances: Conditions such as PCOS or thyroid dysfunction often require specialised dietary interventions  to support fertility. These are best resolved prior to trying to conceive. Seeking fertility advice from a nutritionist at the onset of your journey allows you to address potential nutritional deficiencies and dietary habits that may be hindering your chances of conception. A proactive approach ensures that you have ample time to adjust your diet and lifestyle, thereby creating a more favourable environment for pregnancy.  The Role of a Nutritionist in Supporting Your Fertility Goals   A nutritionist for pregnancy plays a crucial role in helping individuals and couples improve their fertility through tailored lifestyle changes, dietary changes and overall health improvement. By evaluating your individual needs and medical history, a nutritionist can design a personalised plan that addresses specific nutritional gaps and supports your reproductive health across most aspects of your life - not just what you eat for dinner! Ongoing Support   The journey to conception can be challenging, and having ongoing support from a qualified professional is invaluable. Regular consultations with your nutritionist ensure that your personalised protocol remains effective and adjusts to any changes in your health or circumstances. One of the most important roles a nutritionist can provide is the right kind of motivation and encouragement - helping you stay committed to the short term changes that can be tough, by reminding you of the long term gains and big picture! Nutritional Strategies That Can Boost Your Chances of Conception   Key Vitamins and Minerals for Reproductive Health   Folate (Vitamin B9): Crucial for DNA synthesis and cellular division, folate-rich foods like leafy greens, beans, and fortified cereals are indispensable.  Iron: Essential for oxygen transport and energy production. Incorporate iron-rich foods such as lean meats, spinach, and lentils.  Vitamin D: Supports hormone regulation and immune function. Fatty fish, eggs, and fortified dairy products are excellent sources.  Zinc: Important for cell division and ovulation. Found in nuts, seeds, and whole grains.  Most of these are found in prenatal supplements however the amounts needed per person can be very specific, especially if deficient. It's always best to consult a healthcare professional before starting new supplements. Super Foods with Hormone-Balancing Properties To Add To Your Diet Certain super foods are renowned for their ability to promote hormonal balance and enhance overall fertility, and they're often ones you may eat every day!  Avocados: Rich in monounsaturated fats, avocados help regulate hormones and improve egg quality.  Berries: High in antioxidants, berries like strawberries and blueberries protect reproductive cells from oxidative stress.  Walnuts: Packed with omega-3 fatty acids, walnuts support healthy hormone production.  Maca Root: Known for its adaptogenic properties, maca root can aid in balancing hormones and boosting libido.  Flaxseeds: An absolute powerhouse of a seed, they contain omega-3 fatty acids and lignans which are excellent in helping to restore hormonal balance. Best eaten freshly ground. Incorporating these nutrients into your diet can provide a strong foundation for reproductive health. There are many more foods that can help support hormones and fertility, you can read more about the best foods to improve sperm health  which can be beneficial for couples trying to conceive, or our resources on hormone-balancing  superfoods could further enhance your understanding of how diet impacts fertility.  Lifestyle Factors That Influence Both Nutrition and Fertility Outcomes   Certain lifestyle choices can significantly affect both your nutritional status and your ability to conceive. Understanding these factors is crucial when exploring reproductive options and knowing when to see a nutritionist while trying to conceive.  Smoking   Smoking has been linked to reduced fertility in both men and women. It can lead to hormonal imbalances, damage to the DNA in eggs and sperm, and reduce ovarian egg reserve. Quitting smoking improves overall health and enhances the chances of conception. It's also important to note that whilst research is limited on vaping, it is also recommended to cease this if trying to conceive. Excessive Alcohol Consumption   Consuming alcohol in large amounts can negatively impact fertility by disrupting hormone levels, interfering with ovulation, and reducing sperm quality. Moderating alcohol intake or eliminating it altogether can help improve fertility outcomes.  Dietary Choices   A diet high in processed foods, sugars, and unhealthy fats can contribute to nutrient deficiencies that impair reproductive health. Prioritising whole foods rich in essential nutrients supports optimal fertility. Think about it as putting healthy nutritious food in makes high quality cells, including reproductive cells. Physical Activity   Regular exercise is beneficial for maintaining a healthy weight, which is crucial for reproductive health. However, excessive exercise can lead to irregular menstrual cycles and reduced fertility. This may sound confusing, but finding a balance is key! Getting a mix of cardio, strength and low intensity exercise is the best way to support the body during this time. Aim for 30-40 minutes of exercise at least 3 times a week with a mix of medium intensity cardio or jogging, yoga, pilates and weights. Stress Management   Chronic stress affects hormonal balance and can hinder conception efforts. Incorporating stress-reducing practices like mindfulness, yoga, or meditation into your routine can positively impact both your mental well-being and reproductive health. For women, s tress causes an oestrogen imbalance which comes with a range of symptoms including causing an irregular menstrual cycle. Finding ways to chill and relax is just as important as good nutrition. Finding the Right Nutritionist to Support You on Your Path to Parenthood   When looking for a nutritionist who specialises in fertility issues, it's important to consider their qualifications and experience. Look for someone who:  Holds an advanced diploma or degree in nutrition or dietetics that is recognised in your country. Is registered with a recognised professional body. For the UK the two main ones are BANT or ANP. Has specific training or experience in reproductive health and fertility nutrition.  Positive reviews and testimonials Aligning Values and Understanding Challenges   The journey to parenthood can be emotionally and physically demanding. We always recommend to find a nutritionist who aligns with your values and truly understands your unique challenges. This alignment fosters a supportive environment where you feel comfortable discussing sensitive topics. Questions to consider when choosing a nutritionist could be: Do they have experience working with clients who have similar fertility issues?  Are they empathetic and compassionate?  Do they provide personalised care that fits your lifestyle and beliefs?  Here at The Natural Balance we strive to be an excellent resource for those looking to enhance their fertility through nutrition. Specialising in holistic approaches, we combine evidence-based practices with compassionate care, ensuring you receive personalised attention throughout your journey. Their expertise extends to various aspects of reproductive health, including knowing your fertile window  which is crucial for conception.    Consulting a nutritionist while trying to conceive can significantly enhance your chances of success. Whether you're dealing with specific health issues or simply want to optimise your diet for fertility, professional nutritional advice can provide the guidance and support you need.  Gail Madalena Registered Nutritional Therapist, Fertility & Pregnancy Specialist Dip CNM, mBANT , mANP , mCNHC Gail Madalena is a registered nutritional therapist specialising in fertility, pregnancy and women’s health. Her expertise lies in hormonal imbalances, such as irregular cycles, debilitating PMS, PCOS, endometriosis, thyroid issues and sub-optimal fertility. Her goal is to reduce hormonal side effects and symptoms by addressing the root cause of the issue. Gail helps couples optimise your nutrition and lifestyle choices, supporting you on your journey to achieving a healthy pregnancy. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

We all know the feeling of a bad night's sleep - brain fog, no motivation, probable over reliance on caffeine… But did you know that poor sleep also affects our gut health, and that the relationship between the two is codependent, with the gut influencing our brain’s sleep centre and vice versa? Here's a closer look at how gut health impacts sleep, and how poor sleep can affect gut health. Firstly, the impact of gut health on sleep should not be underestimated. The gut microbiome, which consists of trillions of bacteria and other microorganisms, plays a crucial role in regulating sleep patterns via the gut-brain axis. A balanced microbiome can help produce neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which are important for sleep regulation. An unhealthy gut may lead to imbalances that can disrupt sleep as these neurotransmitters may not be created, therefore failing to signal to the brain it’s bedtime. The same goes for hormones involved with sleep - melatonin and cortisol. The gut microbiome is involved in the production and regulation of these hormones, so poor gut health can lead to low levels of these hormones existing, which can significantly impact your sleep cycle. Sleep and gut health are inextricably linked, so when one is out of sync so too does the other. Just as the above impacts sleep, poor sleep impacts gut health. Lack of sleep can alter the composition of the gut microbiome, leading to dysbiosis—a state of imbalance where harmful bacteria proliferate over beneficial ones. This disruption can perpetuate the cycle of poor gut health as the gut isn’t effectively producing hormones and neurotransmitters necessary for sleep. Both poor sleep and gut dysbiosis can lead to compromised immune responses for quite a few reasons. Poor sleep reduces the body’s ability to rest and repair overnight, increasing inflammation within the body and decreasing your immunity. This then increases susceptibility to infections and sickness, which further aggravates gastrointestinal issues and inflammation! Lastly, sleep deprivation increases cortisol, our main stress hormone. Elevated stress levels can negatively affect gut health by promoting gut inflammation, decreasing gut motility (how well your gut moves to digest food), decreasing immune function and making us feel pretty rubbish overall. But don’t be overwhelmed as the cycle can be easy to break with a bit of awareness and consideration. Simple lifestyle changes can help - consider what you’re eating throughout the day such as less caffeine and sugar if you need to catch up on sleep, ensure you’re adequately hydrated, and if you’re stressed take some time to reset whether it’s 10 minutes of meditation, quick walk around the block or some simple stretches before bed. Each one of these small things can add up considerably to help foster both a healthy gut and restorative sleep. Just by understanding the relationship between sleep, stress and gut health, you’re well on your way to improving overall well-being. Whether you’re seeking personalised dietary advice or looking to improve your overall health, The Natural Balance is here to support you on your journey. Kelly Mulhall Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner Dip CNM, mBANT , mANP Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

In today’s fast-paced world, stress and anxiety have become all too familiar companions for many of us. The pressures of daily life—whether from work, relationships, or the constant bombardment of information—can leave us feeling overwhelmed and drained. While we often turn to quick fixes like coffee or comfort foods to cope, what if we told you that the key to managing these feelings might lie on your plate?  Recent research has highlighted a profound connection between what we eat and how we feel, revealing that our dietary choices can significantly impact our stress and anxiety levels. This blog will explore the intricate relationship between diet, inflammation, and mental health, emphasising how certain foods can either exacerbate or alleviate our stress response. Discover how adopting an anti-inflammatory diet can not only nourish your body but also promote a calmer, more balanced mind. Your journey to a healthier, happier you might just begin with a simple meal choice! Stress: A Natural Response Stress is the body’s natural reaction to challenges or demands, known as stressors. These can be external pressures like work deadlines, family responsibilities, or financial issues, or internal pressures such as self-doubt or perfectionism. When faced with stress, the body activates its "fight or flight" response, releasing hormones like adrenaline and cortisol. This physiological reaction prepares you to handle perceived threats by increasing heart rate, enhancing energy, and sharpening focus. While short-term stress can be beneficial by motivating action and helping us cope with certain situations, chronic stress can lead to serious health issues, including fatigue, headaches, digestive problems, and weakened immune function. Over time, prolonged stress can contribute to anxiety disorders and other mental health challenges. Anxiety: The Ongoing Worry Anxiety, on the other hand, is characterised by persistent and excessive worry about everyday situations. It is more than just occasional nervousness; it can involve feelings of fear, apprehension, and unease that can be overwhelming and may interfere with daily activities. Anxiety can manifest both physically and mentally, leading to symptoms such as restlessness, increased heart rate, fatigue, difficulty concentrating, and insomnia. The Interconnection Between Stress and Anxiety Stress and anxiety are closely linked—stress can trigger anxiety responses, while existing anxiety may amplify stress levels. Chronic stress can lead to a state of hyperarousal where the individual becomes more susceptible to anxiety. Conversely, overwhelmed by anxiety, a person may perceive even minor stressors as insurmountable challenges, creating a vicious cycle that exacerbates both conditions. Understanding the Gut-Brain Axis The gut-brain axis refers to the complex communication network that links the flows both ways: the gut can influence brain function, and the brain can affect gut health. This relationship is mediated through multiple pathways, including through the nervous symptom, the gut microbiome, immune system and hormones. This is why the state of your gut health can so dramatically affect mental wellbeing. What is Inflammation? Inflammation is the body's natural response to injury, infection, or irritation. It plays a critical role in the immune system's defence mechanism, helping to heal tissue damage and combat pathogens. Inflammation can be classified into two types: Acute Inflammation: This is a short-term process that occurs in response to an injury or infection. Symptoms may include redness, heat, swelling, and pain, and it generally resolves once the triggering factor is removed and healing occurs. Chronic Inflammation: This is a long-term, persistent state of inflammation that can last for months or years. Chronic inflammation can be caused by long-term infections, autoimmune diseases, obesity, and exposure to irritants. Unlike acute inflammation, chronic inflammation can be harmful, contributing to a variety of health problems such as heart disease, diabetes, and even mental health issues, including anxiety and depression. It means the body is constantly in a ‘fight’ response, with less down time to rest and repair. Foods That Contribute to Inflammation and Stress Diet plays a significant role in the inflammation process. Certain foods can promote inflammation in the body, leading to a variety of health concerns, including increased stress levels. Here are some common inflammatory foods: Processed Foods: Many processed foods contain high levels of refined sugars and salts, unhealthy fats, additives and synthetic ingredients. These can promote inflammation and negatively impact gut health as the body has to work harder to digest or remove them. Examples include packaged foods, fast food, and commercially baked goods. Refined Carbohydrates: Foods like white bread, pastries, and other products made with white flour can lead to spikes in blood sugar. Constant blood sugar spikes can cause chronic inflammation across the whole body as each spike is like a mini assault on cells. Processed carbs also lack fibre, which is essential in aiding digestion, minimising blood sugar spikes and beneficial for the good bacteria in the gut. Sugar and Sweeteners: Consuming excessive amounts of sugar and sweetened beverages can trigger inflammatory responses and contribute to the development of chronic diseases. Processed sugars such as high fructose glucose, maltodextrin, dextrose and all artificial sweeteners, often found in ‘low cal’ foods and processed snacks, are particularly associated with increased inflammation. Trans Fats: If there’s one type of food to stick clear of for good, it’s trans fats. Found in many fried foods, pastries and margarine, trans fats can increase levels of inflammatory markers in the body and contribute significantly to heart disease and other health problems. Unfortunately in the UK there is not yet a ban on trans fats, however the food industry in the last 15 years has reduced their reliance on trans fats considerably. In the supermarket, avoid ingredients that include the words ‘trans-fatty acids’ or ‘hydrogenated’. Red and Processed Meats: Diets high in red and processed meats have been linked to increased inflammation. These types of meats can contain compounds that promote inflammation, such as saturated fat and advanced glycation end products (AGEs). If eating red meat, go for lean grass fed cuts a few times a week. Excessive Alcohol: While moderate alcohol consumption may have some health benefits, excessive intake can lead to inflammation, liver damage, and worsen mental health by impacting the gut microbiome and neurotransmitter balance. Omega-6 Fatty Acids: While omega-6 fatty acids are essential for health, an imbalance with omega-3 fatty acids can promote inflammation. Foods that are high in omega-6s include many vegetable oils (e.g., corn, soybean, sunflower oils) commonly found in processed foods.  The Connection to Stress Chronic inflammation can impact the body’s stress response. Inflammatory markers may activate stress hormones like cortisol, leading to feelings of anxiety and increased stress levels. Conversely, stress itself can exacerbate inflammation, creating a vicious cycle. By understanding the connection between diet, inflammation, and stress, individuals can make informed choices to reduce inflammatory foods in their diets and support both their physical and mental health. Prioritising whole, minimally processed foods rich in anti-inflammatory properties—such as fruits, vegetables, whole grains, healthy fats, and lean proteins—can help break this cycle and promote overall well-being. Read about Jo's story to see how healing her gut changed her life. For those looking to embark on their journey towards better digestive health, seeking the guidance of a qualified gut health nutritionist is a crucial first step. By choosing the right professional and staying updated on emerging trends, you can achieve significant improvements in your gut health and overall well-being. Whether you’re seeking personalised dietary advice or looking to improve your overall health, The Natural Balance is here to support you on your journey. Kelly Mulhall Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner Dip CNM, mBANT , mANP Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

The connection between stress and female hormonal imbalance should not be underestimated. Stress affects the body through a complex interplay of physiological and psychological mechanisms, which can lead to disturbances in the hormonal balance. Here's what we mean…  Firstly, a little bit of a biology lesson about cortisol as you will hear it often. Cortisol, often called ‘the stress hormone’ is responsible for a whole host of reactions within the body that are designed to regulate the body in times of stress. Now this “stress” use to be when we were more hunter gatherers and a stressful situation would occur only occasionally - hunting, scary animals, opposing tribes... Unfortunately our modern world puts us under constant levels of stress - work, family, money, anxiety etc, all can keep us at chronic stress levels. This means for some of us we are producing cortisol constantly! This is not good for our body, including our hormones.  Now, stress activates something called the Hypothalamic-Pituitary-Adrenal (HPA) Axis, which controls the body’s response to stress. When a person experiences stress, the hypothalamus releases CRH (a hormone), stimulating the pituitary gland to release ACTH (another hormone). This, in turn, stimulates the adrenal glands to produce cortisol. Now cortisol has an amazing impact on the body when needed. It can: Change the way we metabolise our food, saving what it can in case our next meal is uncertain Keep us awake Suppress bodily functions that aren’t urgent, such as our immune and reproductive system, and even growth Elevate blood pressure Pretty cool if your life is in danger. Not so cool on a rainy Thursday afternoon in the office, is it? Constant release of cortisol on the daily could look like: Weight gain Poor sleep or insomnia High blood pressure Loss of period or irregular cycle Poor wound healing or easily bruised Sickness and/or increased susceptibility to illness Digestive problems Headaches Memory and concentration problems For women, one of the most alarming changes is the change in menstrual cycle or amenorrhoea (loss of period). There are two reasons for this: As mentioned above, the body prioritises certain bodily functions when it perceives it’s in danger, and shuts down others that are not vital, the reproductive system being one. The brain will prioritise dealing with the external stressors, so will cease ovulation - as it perceives having a baby at this time is too risky.  Cortisol inhibits the production of specific sex hormones oestrogen and progesterone which are essential for ovulation to occur. Finding ways to manage stress and alleviate chronic stress is so important for overall health. For women, if you're finding that your menstrual cycle has changed, become irregular or ceased altogether it's so important you seek help from a healthcare professional as the impact of a hormonal imbalance affects all facets of the body, not just reproductive health. My top tips for de-stressing that I find are manageable and realistic with my clients are: Breathing exercises Exercising, even just a walk a few times a week dramatically lowers cortisol and bumps up happy hormones. Bonus points if you exercise amongst nature. Identifying your stress triggers. You can't have the tough conversations if you don't know exactly what is the trigger - specific aspect of your job, finances, certain family pressures... Reducing screen time. This is often the hardest one, but even just spending 30 minutes phone free will make a difference. If you're worried about health, stress levels or menstrual cycle please seek the guidance of a qualified health nutritionist. By choosing the right professional and getting on top of your health, you'll be able to better manage your stress and improve your overall health. Kelly Mulhall Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner Dip CNM, mBANT , mANP Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Welcome to The Natural Balance, your go-to resource for all things related to natural health and holistic well-being. Today, we delve into a critical health topic that affects many yet often goes undiagnosed: parasites and leaky gut syndrome. By the end of this blog, you'll have a comprehensive understanding of what leaky gut is, what causes it, its symptoms, the negative impacts it can have on your body, and most importantly, how to heal your gut naturally. What is Leaky Gut? Leaky gut, or increased intestinal permeability, is a condition where the lining of the small intestine becomes damaged. This damage causes undigested food particles, toxins, and bacteria to "leak" through the intestines and flood the bloodstream. When your gut lining becomes too permeable, it allows these unwanted substances to pass through, triggering inflammation and potentially leading to various health issues. What Causes Leaky Gut? Leaky gut can be triggered by a variety of factors, many of which are part of modern-day living. Here are some of the more common causes. Antibiotics: While antibiotics are essential for fighting bacterial infections, their overuse or misuse can disrupt the delicate balance of gut flora. Antibiotics kill both harmful and beneficial bacteria, leading to a weakened gut barrier and increased intestinal permeability. Food Intolerances: Certain foods can cause inflammation and irritation in the gut lining. Common culprits include gluten, dairy, soy, and additives found in processed foods. Repeated exposure to these intolerances can damage the intestinal walls and lead to leaky gut. Travel Bugs: Travelling to different parts of the world exposes your gut to new bacteria and pathogens. Sometimes, these "travel bugs" can cause infections that disrupt your gut lining, leading to increased permeability. Stress: Chronic stress can wreak havoc on your digestive system. It can alter gut motility, reduce blood flow to the intestines, and change the guts microbial balance, all contributing to a leaky gut. Symptoms of Leaky Gut The symptoms of leaky gut can be varied and often overlap with other conditions, making it challenging to diagnose. However, some common signs include: Digestive Issues: Bloating, gas, diarrhoea, or constipation (very similar symptoms to IBS, SIBO and IBD) Food Sensitivities: Increased sensitivity or reactions to certain foods. Chronic Fatigue: Persistent tiredness that doesn't seem to improve with rest. Joint Pain: Unexplained aches and pains in your joints. Skin Problems: Issues such as eczema, rosacea, or acne. Mood Swings: Anxiety, depression, or unexplained mood changes. Negative Impacts of Leaky Gut on the Body When the gut barrier is compromised, it allows harmful substances to enter the bloodstream, triggering an immune response. This can lead to widespread inflammation and has been linked to several health conditions, particularly in those predisposed to autoimmune diseases. Autoimmune Conditions: Leaky gut is thought to be a major contributing factor to autoimmune diseases such as rheumatoid arthritis, lupus, and multiple sclerosis. When the immune system constantly encounters foreign particles from a leaky gut, it can begin to attack the body's own tissues, mistaking them for invaders. Inflammatory Conditions & Chronic Disease : Chronic inflammation due to leaky gut can also exacerbate conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and even metabolic disorders like obesity and diabetes. Mental Health Issues: Emerging research suggests a strong gut-brain connection. A leaky gut can contribute to mental health issues such as anxiety, depression, and cognitive impairments due to the systemic inflammation and altered gut microbiota. How to Fix Leaky Gut Healing a leaky gut requires a comprehensive and targeted approach. At The Natural Balance, we recommend a gut healing protocol that includes dietary changes, supplements, and lifestyle modifications to restore your gut health. Targeted Gut Healing Protocol: The first step in healing your gut is to identify and eliminate foods that cause inflammation. Common offenders include gluten, dairy, soy, and processed foods. An elimination diet can help pinpoint specific triggers. Nutrient-Rich Diet: Focusing on a nutrient-dense approach to food is crucial for gut healing. Include plenty of vegetables, fruits, lean proteins, and healthy fats. Foods rich in fibre, such as flaxseeds, chia seeds, and leafy greens, support gut health by feeding beneficial bacteria and ensuring waste is excreted regularly. Supplements for Gut Health: S everal supplements can aid in repairing the gut lining and reducing inflammation. Please speak to a healthcare professional before taking any though. L-Glutamine: An amino acid that helps regenerate the gut lining. Probiotics : Beneficial bacteria that restore the gut's microbial balance. Zinc: Supports immune function and helps repair the gut lining. Antioxidants: Vitamins A, C, and E combat oxidative stress and inflammation. Lifestyle Modifications: In addition to dietary changes, lifestyle modifications play a crucial role in healing leaky gut. Stress management, exercise and sleep are hugely important as they support the rest and repair for your body. A leaky gut can have a profound impact on your health, leading to various symptoms and increasing the risk of chronic diseases. Understanding the causes, recognising the symptoms, and implementing a targeted gut healing protocol can help restore your gut health and improve your overall well-being. At The Natural Balance, we believe in a holistic approach to health. By addressing the root causes of leaky gut and supporting your body's natural healing processes, you can achieve lasting health and vitality. Get in touch with us for more information on how to take the first step towards understanding your gut health. ______________________________________________________________________________________________________ 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.