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What is IBS? IBS - Irritable Bowel Syndrome Symptoms include constipation, diarrhoea, severe bloating, possible cramping, gas, foul-smelling stools and sometimes blood in stools. For some sufferers, symptoms are also coupled with sudden and urgent need to go to the bathroom. Essentially what many describe as a bad gut or leaky gut. IBD - Irritable Bowel Disease This is a more severe gut inflammation of the lining, intestinal bacteria and encapsulates other conditions such as Crohn's, Colitis, ulcers. Important note on constipation! Constipation is not just being completely unable to go to the bathroom. You may still be constipated even if you do pass waste once a day, as ideally you would be going as frequently as you eat - one meal in, one meal out. Even in the space of one day food can sit in the intestines putrefying, permitting bad gut bacteria to grow and causing unwanted symptoms such as bloating and gas. How is IBS diagnosed? GPs can diagnose this and may use certain tests to verify such as a stool test, colonoscopy or endoscopy. Many people self diagnose based on the symptoms listed above and the huge amount of research available online. What causes IBS? Gut Dysbiosis: Often IBS is the result of dysbiosis, where there is an imbalance of good and bad bacteria in the gut biome. If the bad bacteria start to proliferate many of the above symptoms start to develop. Symptoms can start appearing when young, often increasing in frequency or severity as you get older. Dysbiosis - gut microbiome imbalance - can be triggered from antibiotics, a foreign pathogen from food poisoning or travel bug. Foreign pathogens can upset the lining of the stomach and intestines causing inflammation. A travel bug may be a parasite or worm that causes these symptoms, or if you're already a sufferer, can exacerbate symptoms by increasing the level of inflammation. Antibiotics destroy the entire gut microbiome; they cannot distinguish good from bad bacteria. So in an otherwise healthy patient, this has the ability to create dysbiosis. Additionally, antibiotics are often the treatment for foreign pathogens, so unfortunately this approach completely wipes out any good bacteria that were trying to restore balance. Allergies or food intolerances Sometimes, irritants in a persons diet or environment are causing a negative reaction with the gut flora, and once those irritants are removed the IBS symptoms disappear. Common offenders include gluten, alcohol, caffeine and fatty foods. Other times, certain fruits and vegetables appear to cause problems, especially if part of the Nightshade family (eg. aubergines, tomatoes). By noting down these pattens it is very easy to rule out certain intolerances. It might not even be IBS Often, women get misdiagnosed with IBS when actually it's polycystic ovaries or endometriosis. Many symptoms align - bloating, cramps, diarrhoea, constipation - so if you're also suffering from heavy or missing periods, best to get that checked first. Read here to find out how to better manage your symptoms and restore gut health, or reach out for a free consultation where we can discuss your symptoms together. 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.

Want to know what can you do to improve your chances of conceiving naturally? Wonder what should you focus on for natural family planning or if you have been trying for a baby and not yet conceived? Read on! 1. Identify and eliminate environmental hazards such as pesticides, solvents and heavy metals as these can damage DNA harming fertility and sexual health. Avoid storing hot food in plastics, heating anything with cling film and plastic water bottles. Shop organic, look for natural cleaning and beauty products. This goes for men too - shaving cream, moisturisers, deodorants. 2. Use effective stress reduction techniques to reduce cortisol levels and improve sleep . When the body is stressed the reproductive system shuts down as it is the least essential body system, halting any chance of pregnancy. You can use apps such as Calm, or simply reading a good book or going a cup of tea with a trusted friend. Regular exercise 3 - 4 times a week is also recommended. It will make you feel fighting fit and help with any stress. 3. Essential foods to add and increase in your diet: Increase antioxidant rich foods: dark green leafy vegetables (2 cups per day), mixed berries, bell peppers, citrus fruits. Get the recommended serving of 2-3 fruits and 7-8 vegetables PER DAY! Increase salmon, mackerel, anchovies and sardines 2-3 times per week for essential Omega-3 oils. Vegetarian/vegan options include chai and hemp seeds, brussel sprouts and walnuts. Daily intake of olive oil, avocado, flaxseeds, nuts and seeds. Ensure adequate hydration . You want to be drinking 1.5 - 2 litres per day. Suggest using a reusable water bottle to motivate and track intake. Optimise protein intake from organic, wild fish or vegetarian sources such as tempeh, tofu, beans and lentils. If you must eat red meat, ensure it is organic and grass fed. 4. Essential foods to eliminate from you diet: Vegetable oils such as sunflower. Try to use a good quality olive oil instead. Avoid animal protein and dairy, especially whilst waiting for IVF treatment. Synthetic hormones can disrupt your natural balance Refined sugars, to minimise spiking blood sugar levels. In addition some specific things to avoid for each gender - WOMEN: Feminine body washes, scented tampons or any products that will disturb the vaginal pH Medicines that alter cervical fluid; antihistamines, some cough mixtures, tamoxifen, progesterone Non sperm friendly lubricants Exposure to free radicals eg: burnt bbq food, cigarettes and drugs Alcohol is linked with miscarriage due to its negative effects on embryo implantation High stress situations. Stress will raise your cortisol, which puts your body into survival mode. This is not conducive to improved fertility. MEN: Where possible (and with guidance from GP) reduce anti-hypertensives and strong anti-inflammatories Avoid smoking and recreational drugs - especially marijuana Minimise exposure to saunas, steam rooms and tight fitting underwear which will increase scrotal temperature Try 30 seconds to 1 minute of cold water at the end of a hot shower to bring temperature back down. If you want to discuss in more detail, reach out, I'd love to help you conceive naturally! _________________________________________________________________________ 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.

Firstly, it IS a 2 way thing. Women are often the one's who get tarred with the 'infertility' brush, but in fact male infertility accounts for 40-50% of problems with conceiving. Infertility generally means inability to conceive after one year of trying naturally. The most common causes of infertility are: Ovulatory failure eg. PCOS where the body is not ovulating and producing eggs - 20% Fallopian tube damage eg. blocked Fallopian tube - 15% Endometriosis - 5% Male infertility eg. low sperm count or poor sperm morphology - 26% Unexplained - 30% Now, all of these reasons can be helped nutritionally. Yes, even unexplained infertility! Unexplained infertility can very often be the result of general poor health, diet and lifestyle. By digging a little deeper to understand other contributing factors, it is usually very easy to rectify: Lifestyle factors including smoking, lack of exercise, poor sleep, high alcohol and caffeine intake Nutritional deficiencies Stress, both emotional and physical An unhealthy body means that the egg and sperm cannot mature properly and will not be fit to reproduce. It can also be viewed as an survival technique of the body, indicating that the body is not in a state that will support pregnancy. So what are the main culprits? ..and MEN take note! These culprits affect sperm as much as they do the egg. 1. Poor Nutrition Not eating your fruit and veg? Getting less than your recommended 2-3 fruits and 7-8 vegetables a day means the body may be nutrient deficient and cannot produce a healthy sperm or egg. If you're not eating enough fruit and vegetables, it is also likely you are then eating processed foods high in sugar, sweeteners, additives and saturated fat, which also does not produce healthy sperm of eggs. This point is huge! Further to increase in fruit and vegetable intake is the need to eat oily fish - salmon, mackerel, anchovies, herring, sardines - for those great Omega 3's. Reduction in meat and animal dairy is also advised. Last point on diet is the need for VARIETY! Yes, eating 30 different types of fruit and veg per week provides a wide spectrum of nutrients but also higher level of antioxidants which will minimise any damage to the reproductive cells. 2. Alcohol Did you know that 1 glass a week of alcohol can decrease your chance of fertility by 50%? 3. Caffeine Just one cup a day of caffeine decreases fertility and can cause abnormal sperm growth. 4. Smoking It can decrease sperm count in men and is linked with infertility in women. It simply puts unnecessary toxins in the body, providing a greater burden. 5. Drug use It can increase chances of miscarriage and affect sperm structure and function, especially marijuana. 6. Heavy metal exposure Often a result from working with chemicals or living near industrial factories. But on a smaller scale, harsh chemicals included in regular household cleaners, soaps, shampoos and make-up have been linked with infertility (common offenders include parabens, mineral oils and petroleums). Like your food choices, opt for organic, natural solutions. Want to know what you can do to improve your chances of fertility? Book your free consultation with us today. _________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Help! Why do I have PCOS? Annoyingly, the ultimate cause of PCOS is still unknown but some of the most common contributing factors is that it stems from the ovaries being unable to produce hormones in the correct proportions ie. female hormone imbalance Hormones: Interestingly, hormone imbalance in other pathways such as the thyroid (metabolism) and adrenals (stress and energy) also make women more susceptible to PCOS. So if you are suffering with hypo/hyperthyroid or chronic fatigue your chances of developing PCOS may be increased. Weight: Being overweight is another major contributing factor for women suffering with the syndrome... And this is something I see a lot of in my clinic. Overweight women have much lower levels of SHBG (Female Sex Hormone Binding Globulin) which is essentially a hormone that acts like a hoover for excess testosterone circulating around the body. Too much testosterone is the reason women experience some of the more distressing symptoms of PCOS such as hormonal spots or acne, excess facial and body hair (but loss of hair on their scalp) and weight gain. Insulin Resistance: It is also very common that women who suffer with PCOS also suffer with blood sugar imbalance . This can often lead to insulin resistance. Excess insulin leads to increased appetite which can increase weight - so it can be chicken and egg with weight and PCOS! So it's no surprise that women with PCOS are often prescribed Metformin, a diabetes drug used to control blood sugar and insulin! Contraceptive Pill: Many women are also given the contraceptive pill to 'regulate' their menstrual cycle and help the symptoms of PCOS. But coming off the contraceptive pill , all your symptoms will return, alongside all of the more nasty ones that come with withdrawal from synthetic hormones! In some cases it is also masking the symptoms and can lead to greater challenges when you're looking to conceive. Iron Deficiency & Anaemia Many women struggle with iron deficiency, exacerbated by monthly periods. Anaemia is severe iron deficiency which can cause fatigue, weakness and pale parlour. Whilst it can feel like a losing battle, ensuring you're receiving enough iron every single day is important for the management of your period. It can also help alleviate heavy periods, as iron deficiency in some instance can cause heavy periods, and vice versa, heavy periods increase your chance of being deficient. Iron rich foods include beans, lentils, figs, apricots, almonds, spinach and chard. So what can be done about the pain and inflammation? Focus on cleaning up your diet and removing foods that can increase the severity of these symptoms including cramping. Read more about this here . Cut out sugar, caffeine and alcohol , especially around your period. This may be the hardest thing to do, especially if you often reach for comfort food, but these three are the biggest offenders in spiking blood sugar. In addition to cleaning up your diet and increase in fruits and vegetables is vital . Plant foods will aid your body in recovery and balance, and of course, where possible organic is best (to limit exposure to further synthetic compounds that can play havoc on hormones). What about weight loss for PCOS? Getting weight under control can be one of the hardest things to do with PCOS. Especially if you are struggling with weight around the middle. Conventional weight loss and exercise may not be the way forward, as you may find no matter how many hours you're sweating the weight isn't shifting. This is one of the cruelties of female hormone imbalance. With PCOS I'd always recommend seeking professional help to check blood sugar and insulin levels so that you can have a tailor made way of eating to help you lose weight - one that combats the two so the unwanted weight starts to fall off naturally and in balance with the body. Alongside, a personalised plan, I tend to use natural supplements and herbs to help my clients reach their goals in reducing weight and their symptoms. Still confused? That is VERY okay, PCOS is very common yet so much remains unknown. What I will help with is guide you through nutrition to treat PCOS. _________________________________________________________________________ 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.

As women, we know the classic signs of PMS, how it feels and how it's often unexplainable. A French study identified over 400 symptoms women attribute to their menstrual cycle and PMS, ranging from mild pain, to hospitalisation. However your period and time beforehand manifests, one thing is clear to me - there's still much confusion around terminology and that these symptoms are treatable and manageable. I repeat, you do not have to just "live with" your symptoms. So first, terminology: PMS = pre menstrual stress PMT = pre menstrual tension These two are more or less the same. There are then 4 subcategories of PMS/T: PMS - C = Cravings: for sweets and chocolates. 60% of women experience this PMS - H = Hyper-hydration: water retention and bloating PMS - D = Depression: low mood, tearful, lack of coordination, sense of hopelessness PMS - A = Anxiety : feelings of panic, increased stress. Up to 80% of women experience this All of the above can also include some of the more c ommon symptoms: pain across the abdomen, lower back and backs of legs, cramping, mood swings, feeling more emotional than normal, breast tenderness, headaches or migraines (to name just a few). Some women can have severe PMS/T, which involves feelings of much more severe depression and anxiety which can last for 2 weeks or more throughout the menstrual cycle. This is called PMDD = Premenstrual Dysphoric Disorder Why do some women suffer from PMDD and others don't? Annoyingly there is no definitive cause as some women who experience it have a hormone imbalance and some don’t. The good news is that there is a lot that can be done with nutrition, exercise, lifestyle, supplements and herbs to improve symptoms. Most importantly you need to follow a hormone balancing diet so the liver is supported for clearing hormones, toxins and wastes, preventing them for recirculating in the blood stream and wrecking havoc with emotions and pain centres. Working to balance your blood sugar by eating regular meals, eating lots of fruits and vegetables, healthy fats such as oily fish and avocado are all great ways to reduce your symptoms too. Avoiding caffeine, sugar, salt, alcohol and processed foods is also essential, but more on that later. What does conventional medicine recommend? Usually women will be offered the contraceptive pill to treat PMS/T/PMDD. However this can often make things much worse! Not only can the synthetic hormones in the pill cause further hormonal imbalance, it can take many months and even years to clear the body of the excess hormones once you come off the pill. I see women in my clinic on a regular basis who come to me for the after affects of being on the pill: acne, female hair thinning, weight gain, mood changes, loss of periods and concerns about fertility and reproductive health. My advice is to always understand the root cause of your PMS. Is it diet, stress, sleep or lifestyle related? The more that you do now to balance your hormones naturally, the quicker and easier you will see resolution of symptoms. I have had some women see miraculous results in just one month by cleaning up there diet. Learn more about that here . Top Tip! Did you know that science has proven that inflammatory foods such as alcohol, caffeine, sugar and processed foods can actually make your symptoms MUCH WORSE! If you are experiencing PMS, especially cramping and pain, it is best to avoid all of the above, especially around the time of the month when symptoms are at their worst. These inflammatory foods can increase chemicals called prostaglandins in the body. These chemicals are made from traces of fat stored in cell membranes, and promote inflammation. When these cells break down during menstruation, the prostaglandins are released. They constrict the blood vessels in the uterus and make its muscle layer contract, causing painful cramps. Opt for a mediterranean diet to help reduce symptoms. Lots of fresh fruit and vegetables, olive oil, whole grains, oily fish and plenty of water. My Hormone Balancing Program is a great way to get your PMS under control. If you want to learn more, why not book in for a free 20 minute consultation with me or one of my team. ______________________________________________________________________________________________________ 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.