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Yes I know it's not always comfortable to talk about poo, but today we're going to deep dive into stool testing for gut problems and what it can reveal about your health by answering the most commonly asked questions we hear. What exactly is a stool test and how does it work? Simply put - a stool test is where you collect your poo for a certain period of time, and then send it off to a laboratory to be tested. There are two types of common stool tests offered in the UK. The first is called a Culture Test, and this is normally what your GP performs. This test is when a sample of poo is smeared onto a petri dish and then analysed based on what bacteria grows in the dish. This test can be very useful but is very basic in terms of information gathered. For example, only bacteria that like oxygen will grow, not anaerobic bacteria (bacteria that live in conditions with no oxygen), so these tests won't always tell the full story. The second type of test uses PCR technology (Polymerase chain reaction - yes like Covid tests), which looks at the DNA level of what is present in the stool sample. This technology means nothing is missed - good bacteria, bad bacteria, parasites, infections, yeasts, worms etc can all be picked up. Who is the test suited for? Because the test is so thorough it can identify a whole range of causes based on a wide range of symptoms. Generally though, we use it when clients present with gut symptoms commonly associated with gut dysbiosis, IBS, IBD, parasitic infection or leaky gut. These symptoms include: Constipation Diarrhoea A sense of urgency that impacts your daily life Experience blood or mucous in your stools Acne or troubled skin Brain fog Recurrent thrush or candida Trouble digesting fatty foods A history of travel bugs or food poisoning Pain and/or cramping IBS or IBD New food sensitivities or allergies Collecting the sample sounds awkward, is it? So it's not quite the same as how you would normally go to the toilet, but the test is done in the comfort of your own home and comes with detailed instructions to make it as easy for you as possible. You are usually provided with a little tray to put the sample in and then you are provided with gloves and a mini scoop to put samples into various different test tubes. What if one of my symptoms is constipation, how can I do this test? The test is done over a few days, so you take the samples whenever you are able to go to the toilet. The are stored in a fridge in a special biochemical hazard bag. There is only time sensitivity to send the samples back once you have done the last sample as the tests need to be performed for certain parasites within a couple of days. A constipated stool will still provide a wealth of information for a nutritional therapist to work on. How can the test help a health professional treat me? The test we usually recommend is the Genova GI Effects (we do sometimes work with others too). It is probably the most comprehensive yet easy to understand stool test that is available. It analyses over 20 types of 'good' & 'bad' bacteria, it measures inflammation levels which may indicate more severe gut disorders, it tests for parasites, worms, yeast or fungal infections, it measures activation of immune markers, which helps us understand if there may be food or other allergens causing GI upset. It also gives us a wealth of information in relation to your digestive enzymes, they way you break down protein and fats, specific enzyme reactions related to hormones and the possibility of leaky gut. It really is worth every penny. A health professional well versed in these tests can then use the report provided to pinpoint the causes for the gut disorders and then provide a comprehensive treatment plan. For example, if we see there is an overgrowth of a certain bacteria group, we can work on diet related interventions to 'kill off' that bacteria which has been causing the gut disorders. If we see someone is lacking in enzymes and has poor breakdown of fats, we can work to improve bile flow and digestion through foods, supplements and herbs. I've read that it can be expensive? Due to its comprehensive nature, this test is not available on the NHS, so it is a private fee. Whilst it is an out of pocket expense, we've found time and time again that the information this test provides is totally invaluable, and will ultimately greatly improve or eradicate your gut symptoms. By completing a comprehensive stool analysis such as this, you can be almost certain you will understand the root cause of your gut disorders and IBS. On a side note, some private health insurance companies may be able to cover the cost. Please check with your insurer if they recognise practitioners who are covered by the CNHC. How long does it take to receive the report? It usually takes around 3 weeks to receive the report back. You can read more on the Geneva website. How has this test helped your clients before? We do this test with all of our clients that have IBS or gut disorders because of how useful it is. This test has helped us get to the root of hundreds of our clients health problems. In some instances its helped to find a parasite caused by food poisoning from 10 years prior, others an overgrowth of bad bacteria which has caused persistent gas and loose stools for 5 years, another time a travel bug collected on a childhood holiday which we were able to improve symptoms of! For one woman, she had been on such a restrictive diet with the most painful GI symptoms since 1996 (nearly 30 years!) that once we did this test and after a few months of working together, she was able to eat almost anything! It completely transformed her life. Most of our clients have all tried other avenues to improve their health or even GP stool tests - followed strict diets, had multiple rounds of antibiotics, blood and allergy tests, and many trips to GPs and who still weren't able to improve their health. If you are suffering with gut disorders and IBS, doing this stool test, really will change your life. You can read more in some of the below case studies: Martina, 31, Extreme Fatigue, Constipation, Acne, Hair Loss Rebecca, 32, IBS and Cystic Acne If you have any more questions about stool testing, feel free to get in contact with us today - book a free 20 minute call and we'd love a chat. ______________________________________________________________________________________________________ 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.

Embarking on the journey to parenthood can be both exciting and daunting, with so many factors influencing the chances of conception. The good news is that there is a big one that you can control - both yours and your partner's diet. An optimal fertility diet centres on nourishing your body with foods that enhance reproductive cell health, promote hormone balance and overall health. The optimal fertility diet encompasses a rich variety of whole, fresh foods known for their nourishing nutrients. These include an abundance of vegetables and fruits, quality proteins like fish and eggs, beneficial oils and fats, plus nuts and seeds, and wholegrain carbohydrates. By adopting this dietary approach, you naturally boost your chances of conceiving by providing your body with the building blocks it needs for optimal reproductive function. The Key Components of an Optimal Fertility Diet Whole, fresh foods Focus on unprocessed, nutrient-dense foods - fruits, vegetables, legumes, grains, nuts, seeds, dairy products, meats, and fish. These foods provide essential vitamins, minerals, and antioxidants that support reproductive health and hormone balance. For example, leafy greens are rich in folate, while citrus fruits provide vitamin C, enhancing iron absorption and hormone levels. Quality Protein Protein is fundamental not just for reproductive function, but for overall health. Protein provides amino acids, the building blocks of our cells. For women, ensuring we eat enough protein helps to build and repair, but also stabilise blood sugars and therefore our hormone health. Hormone balance is crucial to ensure ovulation is occurring. Healthy sources of protein include fish, eggs, beans and lentils. For red meat, the best quality is ideal - lean cuts, preferably organic or grass fed. For fish, try to go for oily types such as mackeral, salmon and sardines which are high in omega-3 fatty acids. Healthy Fats and Oils Don't be afraid of fat, it's an essential part of a healthy diet. I know it can be confusing, and fat has received a lot of criticism. However, it is really easy to identify a good healthy fat. Healthy fats are found naturally in plants, seeds, nuts, fish and dairy. Stick to these. Think about things like oily fish like salmon or sardines, vegetables like avocados, soy beans and olives, and nuts like walnuts or macadamia nuts. Fats to avoid are excess cooking oils such as canola or vegetable oils, processed foods (these contain trans fats which are the worst kind), or excess animal fat such as a fatty cut of meat or bacon. Slow-Burning Carbohydrates We will never tell you to exclude an entire food group, but just like choosing healthy fats, choosing carbohydrates that are whole grain and less processed will provide your body the right type of energy source it needs. Go for carb choices that are whole grains such as brown rice or quinoa, or starchy vegetables such as sweet potato. These provide a sustained energy release (especially when paired with a healthy fat), which is vital to maintain stable insulin levels, supporting regular ovulation cycles. Avoid white and processed carbohydrates which is most food found in a packet. These foods too often contain trans fats mentioned above. Additional Dietary Adjustments for Improved Fertility Avoid processed foods, trans fats, and excessive sugar as these can disrupt hormonal balance. In general, avoiding these foods is associated with improved overall health regardless of whether you are trying to conceive. Moderate caffeine and alcohol intake, as they can affect fertility, as they spike blood sugars. Alcohol can also affect the overall quality of egg and sperm health. No more than 1-2 cups of coffee per day is recommended, and ideally no alcohol. Maintaining a Healthy Body Weight & Its Influence on Fertility When it comes to fertility, maintaining a healthy body weight is very important. It's not just about looking good or feeling fit, but also about keeping your hormonal balance in check for optimal reproductive function. Both being too heavy and being too thin can cause problems. Being overweight has been shown to negatively affect fertility by causing hormonal imbalances and problems with ovulation.  Specifically, being overweight can lead to an excess production of oestrogen, which can make it difficult to ovulate regularly. On the other hand, having too low a body fat percentage can also disrupt your hormone balance. Your body needs a certain amount of fat to make hormones like oestrogen. If you have too little fat, it can cause your periods to be irregular or stop completely, both of which make it harder to become pregnant. So what should you aim for? It's generally considered beneficial for fertility to have a Body Mass Index (BMI) in the normal range of18.5 - 24.9. This range is associated with regular ovulation and higher chances of getting pregnant, however, BMI does not take into account many personal factors so it's always best to check with a health professional. While everyone's experience with weight and fertility is different, it may be helpful to talk to a healthcare professional if you're having trouble reaching a healthy weight. They can give you personalised advice on diet and exercise that takes into account your fertility goals. The Role of Prenatal Nutrition in Preparing for Pregnancy When planning for a healthy pregnancy, making changes to your diet is crucial. These adjustments are important for the development of a healthy foetus and the well-being of the mother. One key nutrient is folic acid, which is a type of B-vitamin. It plays a vital role in preventing neural tube defects and supports the rapid growth of the placenta and foetus. It's recommended to start taking folic acid supplements before getting pregnant if possible. Prenatal vitamins are specially designed supplements that contain multiple nutrients needed during pregnancy. They usually include iron, calcium, iodine, vitamin D, and extra folic acid. These vitamins work together to support the growth of the baby and the health of the mother. Before taking supplements it's always best to speak to a health professional to ensure they work for you and your needs. The timing of prenatal nutrition is crucial. Ideally, you should start making changes to your diet and taking prenatal vitamins at least three months before you plan to get pregnant. This gives your body enough time to build up essential nutrients that will benefit both you and your future baby right from the beginning of pregnancy. Your fertility journey is yours alone. Advice exits to provide help and guidance, but you know your body best. If you think something doesn't feel right, health professionals are there to help. When it comes to fertility, it can be a minefield and can be very daunting, especially when you're so emotionally invested. By starting with a fertility diet and a holistic approach to health you're already making positive changes. Choosing a fertility diet is a positive and holistic way to improve your reproductive health. The power of whole foods cannot be emphasised enough - just check out our founder Kelly's own fertility journey here. Remember, the power of whole foods, which are packed with essential nutrients, cannot be emphasised enough for those trying to get pregnant. Let this guide be the starting point for your nourished and healthy path towards creating new life. If you are concerned about your fertility and would like to speak to our fertility nutritionist then please book a free call below. 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.

What is SIBO? SIBO - or Small Intestinal Bacterial Overgrowth - is when gut bacteria that normally grows in the large intestine, moves up and proliferates in the small intestine. This causes food to break down much earlier on in its journey through the digestive tract. Similar to Irritable Bowel Syndrome (IBS), this causes painful symptoms such as cramping, bloating, gas and diarrhoea. In fact, 50% of IBS suffers also have SIBO. What causes SIBO? Similar to IBS, it is often caused by dysbiosis in the gut microbiome, aggravated after antibiotics, food poisoning or a travel bug, causing gut inflammation. Symptoms are similar to IBS This includes constipation, diarrhoea, severe bloating, possible cramping, gas, foul-smelling stools, sometimes blood in stools or sudden urgency to use the bathroom. In addition, because the bad bacteria are active higher up the gut, acid reflux, nausea, bad breath and increased difficulty digesting fats are also experienced. Testing for SIBO A GP can diagnose SIBO using two methods; firstly assessing symptoms provided by the patient and feeling the abdomen for excess gas, and secondly via a breath test that measures the amount of hydrogen and methane present. The hydrogen and methane are byproducts of the bad bacteria (gas). Alleviating with The FODMAP Diet It is a restrictive eating programme designed to reduce the symptoms by starving the bad gut flora of the food it loves, called fermentable carbohydrates, whilst restoring nutrition to the patient. In fact FODMAP is an acronym of these types of carbohydrates: F ermentable O ligosaccharides D isaccharides M onosaccharides A nd P olyols By starving the bad bacteria, it provides an opportunity to work on gut repair using herbal antimicrobials and supplements, whilst also repopulating the good gut bacteria with pre and probiotic foods. By restoring the balance the the small intestine, symptoms should ease, and through careful monitoring, prohibited foods can slowly be reintroduced. This will identify if there's a particular carbohydrate type causing problems. In addition to eliminating FODMAP foods, it is suggested to cut out other foods and beverages that often cause nausea and reflux: caffeine, alcohol, fizzy and soft drinks and fatty and oily foods. This will also aid in improving overall gut health. If you think you may have SIBO, why not 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.

As you navigate through the journey of trying to conceive, it's natural to feel overwhelmed and uncertain about what may be hindering your chances of getting pregnant. That's why we're here to shed light on some everyday factors that you may not have considered, but could be playing a major role in your fertility. So, grab a cup of tea and get ready to dive into this engaging discussion on how to improve your odds of conceiving. 1. How Poor Nutrition and Diet impacts your fertility A diet rich in processed foods can impact fertility negatively. These foods are often laden with additives and high-calorie content, fostering inflammation in the body. They offer scant nutritional value, which is critical for reproductive health. Furthermore, their frequent consumption can contribute to a higher Body Mass Index (BMI), adversely affecting crucial fertility indicators. Excessive sugar intake - this can trigger major fluctuations in blood sugar levels, initiating an amplified insulin reaction. This metabolic disruption may have a ripple effect on our reproductive hormones, manifesting as irregular menstrual cycles, non-existent ovulation, and suboptimal egg and sperm quality, impinging on overall fertility. Lack of nutrients, often seen in strict dietary regimens like veganism or other extreme diets that eliminate entire food groups, can lead to macro and micronutrient deficiencies, impeding fertility. Such dietary restrictions require smart eating habits and potential supplementation to prevent deprivation of key nutrients essential for optimising fertility. Lack of diversity in your diet - repeatedly consuming identical foods can curtail variety in micronutrient intake, resulting in nutrient deficits and disrupting gut and vaginal microbiome health, creating hormonal imbalances. Broadening the scope of food types, particularly fruits and vegetables of varying colours, can significantly enhance fertility potential. The emphasis should be on a rainbow diet for a favourable fertility outcome. 2. Sedentary Lifestyle and Lack of exercise Adopting a sedentary lifestyle - prolonged periods of inactivity can significantly contribute to an increase in BMI. This higher BMI can adversely affect both egg and sperm health, hindering fertility. It can also provoke habitual snacking, lead to diminished energy levels and productivity, and negatively impact sexual drive. Frequent, strenuous workouts, such as intense HIIT sessions or sustained endurance training, can increase cortisol levels, causing inflammation. Continuous strenuous exercise without adequate rest and recovery exacerbates the stress response. A very low BMI can negatively influence sex hormones and menstrual cycles, thus decreasing chances of conception. Moderation and balance are key for optimal health and fertility. Not achieving the recommended 10,000 steps a day can impact fertility. A balance is needed, rather than spending all day sedentary, followed by a burst of gym activity. Low impact activities such as walking, spread out throughout the day, offer fertility benefits. Regular, light movements improve weight control, glucose management, cognitive function, energy levels, and overall health. Incorporating calming exercises such as yoga into your routine serves as an effective stress relief tool. These restorative workouts aid in relaxation and mental disengagement, creating a balanced and serene mental state beneficial for fertility. 3. Chronic Stress Long-term stress can severely impact our reproductive health. It can virtually shut down our reproductive system, dramatically increase inflammation in our bodies, and interfere with essential hormones such as progesterone in women and testosterone in men. Having a good work/life balance is crucial. Without downtime from work-related stresses, it's vital to carve out daily moments to connect with loved ones, rejuvenating mentally and emotionally for overall well-being. One way to alleviate stress is through daily engagement in calming activities you find enjoyable. By dedicating just 5-10 minutes a day to practices such as painting, gardening, or simply breathing exercises, you encourage a shift from a 'fight or flight' mode to a 'rest and digest' state, which aids in regulating and balancing your reproductive system. Strive to incorporate a single mindfulness activity into your daily routine - be it yoga, a nature walk, expressive writing, meditation, savouring music, engrossing yourself in a good book, or a relaxing bath. 4. Lack of sleep and hormone imbalance Understanding what constitutes a healthy circadian rhythm is essential. It begins with a surge of cortisol in the morning to prompt wakefulness and encourage us to rise. This should then lead into stable production of serotonin, our mood-enhancing hormone, throughout the day. As evening approaches, these serotonin levels should trigger the production of melatonin, making us feel tired and ready for sleep. However, an overactive lifestyle often induces excessive cortisol spikes during the day and into the evening, which disrupts this rhythm and negatively impacts both our mood and sleep quality. Activities like checking work emails, indulging in social media or watching TV incessantly create information overload. This triggers cortisol spikes that disrupt serotonin and melatonin levels, leading to a delayed bedtime. Implement a fixed sleep schedule, adhering to it daily. Try incorporating relaxation techniques like deep breathing, meditation, or yoga before bedtime. These activities help in unwinding, reduce cortisol levels, and foster a state conducive to quality sleep. * Refrain from eating at least 2 hours before bedtime since digestion can induce alertness, thus hindering sleep onset. Also, avoid intake of caffeine or alcohol near bedtime as they can interfere with your sleep rhythm. 5. Harmful Environmental Toxins Every day, we're subjected to numerous external toxins - including air pollution, insecticides, plastic materials, beauty products containing phthalates, various medications, and more. Regrettably, these substances can disrupt our endocrine system, causing hormone imbalances that may potentially affect our fertility. Consequently, it's imperative we reduce our exposure to such harmful substances. It's crucial to understand that these toxins can be everywhere, from the food we eat to the air we breathe, creating an inescapable cycle of exposure. Simple changes to our lifestyle can have profound effects, ensuring a safer, toxin-free environment. Top tips for reducing environmental toxins Implement practical steps like discarding plastic materials and opting for alternatives such as glass or stainless steel for storing food and beverages. Consider wooden utensils over plastic ones and avoid using non-stick cookware due to their harmful properties. Moreover, be mindful of the types of clothing and textiles you buy, as some fabrics undergo treatments with harsh chemicals. When redecorating, opt for eco-friendly, low VOC (Volatile Organic Compounds) paints to reduce toxin exposure. Drink filtered water to ensure you are not ingesting toxins often found in unfiltered tap water. Maintaining a well-hydrated body can also promote a healthy reproductive system. Invest in organic where possible such as opting for organically grown fruits and vegetables, which are produced without the use of synthetic pesticides and fertilisers. Organic meat and dairy are also a good choice as they come from animals that have been reared without the routine use of antibiotics, growth hormones or genetically modified feed. Try and replace your beauty and cleaning products with alternatives that use more natural ingredients .These alternatives often have fewer harsh chemicals and toxins, offering a gentler approach for your skin and home whilst simultaneously lessening your environmental impact. Look out for brands that openly list all ingredients and commit to eco-friendly practices. If you are concerned about your fertility and would like to speak to our fertility nutritionist then please book a free call below. 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.

Chronic diseases, including cardiovascular disease, arthritis, diabetes, depression and diabetes are amongst the most common and costly of all health problems. They often persist over time and require continuous medical care, and significantly impact the quality of life for its sufferers. It is increasingly recognised that nutrition plays a crucial role in the prevention, progression, and management of these chronic conditions. But what does that really mean, and how can specialist support from a nutritionist help? Unveiling the Link between Chronic Disease & Nutrition The relationship between our dietary intake and chronic disease is a complex web of connections. Nutrition, a vital thread in our physiological tapestry, has a profound impact on our health. Imbalances or deficiencies in certain nutrients can disrupt our body's functions, potentially leading to chronic diseases. For example, diets laden with saturated and trans fats, sugars and excessive salt contribute to conditions such as obesity, hypertension, and diabetes. On the other hand, a well-balanced diet that includes a variety of fruits, vegetables, lean proteins and whole grains can aid in preventing or managing these ailments. Understanding these nutritional intricacies and their potential implications on health is the first step towards preventing and managing chronic conditions. What we eat directly impacts our body's ability to fight off disease, repair and flourish. If your body doesn't have the vital nutrients, found in fresh fruit and vegetables, then it cannot operate properly. Essentially, it doesn't have the ammunition available to fight off disease effectively, making it more prone to illness. The Role of a Nutritionist in Chronic Disease Management A nutritionist is an expert who guides individuals on their dietary choices to reach specific health goals or maintain a healthy lifestyle. This expertise becomes indispensable when managing chronic diseases. They offer bespoke dietary advice, taking into consideration each individual’s unique health status, lifestyle, and food preferences. Their recommendations advocate for dietary changes which can potentially prevent, manage or even reverse chronic conditions. They also continually monitor the effectiveness of these nutritional strategies, making necessary modifications over time. This continual support can play a significant role in an individual's health trajectory. Nutritional Intervention in Specific Chronic Conditions Adapting dietary habits can significantly influence the management of specific chronic conditions. For instance, consuming a diet low in sodium but rich in potassium can assist in controlling hypertension. For individuals with diabetes, regulating carbohydrate intake and maintaining regular meal patterns can help stabilise blood glucose levels. Conditions such as inflammatory bowel disease or coeliac disease may necessitate avoidance of triggers like gluten or lactose. In such cases, a qualified gut health nutritionist is equipped to provide tailored guidance on these dietary adaptations, enhancing the effectiveness of disease management. Therefore, a nutritional therapists intervention, through personalised dietary advice, can be pivotal in managing these chronic conditions effectively. Empowering Patients through Nutritional Education Gut health nutritionists don't simply offer tailored diet plans; they're also educators, breaking down complex nutritional science into digestible knowledge. Their role involves debunking dietary misconceptions, providing handy hints for sustaining wholesome eating habits, and equipping patients with practical skills, such as understanding food labels, managing portion sizes or providing recipes. This educational aspect empowers individuals to make educated choices about their meals, fostering a sense of autonomy and encouraging active involvement in their health journey. Collaboration with Medical Professionals Often, nutritionists function as part of a multidisciplinary healthcare team, collaborating closely with doctors and other specialists. This integrative approach supports a comprehensive view of patient's health, ensuring all areas are accounted for when devising a treatment plan for chronic conditions. Such collaboration also enhances communication amongst care providers, which in turn facilitates better coordination in managing the patient's health journey. This integrated methodology plays a crucial role in bolstering the effectiveness of disease management, driving improved health outcomes for individuals living with chronic diseases. Emphasising the Holistic Approach to Health A nutritionist's approach to managing chronic conditions recognises the interconnectedness of the body's systems. They appreciate the symbiotic relationship between physical health, mental wellbeing, and nutritional status. Whilst nutrition is a core focus, it is not isolated; elements such as stress, sleep patterns, physical activity, and mental health are equally critical. Nutritionists support clients in understanding and managing these factors, promoting a balanced and integrated approach to wellbeing. They do not merely focus on the symptoms but consider the whole person, making them invaluable allies in the journey towards optimal health. By acknowledging and addressing this complex interplay of factors, nutritionists contribute significantly to the effective management of chronic conditions. Their role underscores the importance of a holistic outlook on health, fostering long-term improvement and sustainable health outcomes. Is your diet and lifestyle supporting your body to run at its optimum? Concerned about chronic disease? Why not book a free 20 minute consultation with one of our trained specialist and let us help you 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.

London's vibrant food scene offers a tempting array of flavours and cuisines from around the world. However, maintaining a balanced diet can prove to be a challenge when living in a busy city. Eating well is crucial for our overall well-being so let's look at the top secrets to eating well - and healthy! - in London. Understanding What Constitutes a Balanced Diet Think of a balanced diet as a buffet of diverse foods that offer the correct proportions of nutrients your body requires to operate efficiently. This nutrition-packed assortment should ideally include carbohydrates, proteins, fats, vitamins, and minerals. Here's a simple rule of thumb to help you visualise: imagine your plate divided into quarters. Populate half of it with colourful fruits and vegetables, a quarter with wholesome grains, and the remaining quarter with lean proteins. It's a nourishing mix that serves up optimal health benefits! The Benefits of Eating a Balanced Diet Feasting on a balanced diet is akin to embarking on a wellness voyage. The rewards are manifold; it fortifies your immune system, ensuring that pesky bugs are kept at bay. It's also your best ally for maintaining a healthy weight, while warding off the spectres of chronic conditions such as diabetes, heart disease, and even certain types of cancer. But that's not all! It's a secret weapon for superior sleep, an enhanced mood, and laser-sharp memory and concentration. Plus, you can say goodbye to afternoon energy slumps and say hello to invigorating vitality. Eating well is indeed living well! Essential Nutrients and Their Sources A nourishing diet is loaded with essential nutrients that keep you fit and energetic. Carbohydrates, residing in foods like wholegrains and starchy vegetables are your go-to energy providers. Proteins, present in foods such as meat, eggs, beans and lentils, are crucial for tissue repair. Healthy fats, which you can find in avocados, fish, and nuts, aid cell growth. Then there's vitamins and minerals, your body's defenders. They're key for a robust immune system, bone well-being, and energy creation, and are abundantly found in fruits and veggies. So, next time you're planning your meals, ensure they're crammed with these health-boosting nutrients. Achieving Balance in Everyday Meals Incorporating variety into your daily meals can aid in achieving a dietary balance. Start your day on a wholesome note with a breakfast of porridge teamed with fresh fruits. At lunch, indulge in a vibrant salad packed with lean protein. Evenings can see you enjoying a hearty mix of protein, lush vegetables, and nutrient-dense whole grains. And don't forget to include a couple of servings of dairy or equivalent alternatives daily to meet your calcium needs. Balancing your meals has never been easier or more delicious! Hydration Is Key for Overall Well-being In the whirlwind of city life, hydration often takes a backseat. Yet, it's fundamental to our health. Water acts as the body's internal cooling system, aids in digestion and detoxification, and ensures efficient nutrient absorption. So, make it a habit to drink at least one litre of water daily, or more if you lead an active lifestyle. And it doesn't just have to be plain water. Get creative and enjoy herbal teas, infuse your water with fruit for added flavour, or savour a warm bowl of soup. So, Londoners, remember to hydrate; it's a simple yet effective way to boost your well-being (and no, coffee doesn't count!). The Importance of Regular Exercise In the puzzle of achieving optimal health, physical activity is another essential piece. Alongside a nourishing diet, regular exercise brings a host of perks. It can help keep your weight in check, boost your mood, and enhance your energy levels, all while guarding against chronic illnesses. Whether it's a brisk walk in one of London's beautiful parks, a high-intensity spin class, or a rejuvenating yoga session, try to incorporate at least 30 minutes of moderate exercise into your daily routine. It's an investment that pays dividends in the form of increased vitality and well-being. I love walking to meet friends instead of riding the tube or a busy bus, and it's an easy way to hit those 10,000 steps. I Hear You, You're Busy, So Where Is Actually Healthy To Eat? There are healthy options all around, you've just got to be savvy. When you're on the go... Always check the ingredients list. If it's long or contains words you can't pronounce it definitely has too many additives or is too refined. Pret, Leon, Itsu are often healthier choices than fast food. The food is fresh, and usually prepared on site, and they have options that include leafy greens, veggies and healthy proteins. The salads at Pret or the new rice boxes at Leon are good places to start. 3pm hits and you want a snack. Go for something yummy but nutrient dense to get you through till dinner. The little snack pots at Pret are great, or fruit or veggie sticks with hummus or a nut butter. Keep the nut butter in your work locker and pop out for some carrot battons from the supermarket. When you're at home... Check out your local greengrocer or corner shop. They often have reasonably priced fruit and veg and many stock a more diverse range than what you would find at Tesco Express! Have you tried a vegetable box delivery? Oddbox, Able & Cole, Riverford just to name a few all deliver in London. This means there is always fresh fruit and veg in your house ready to be eaten! Try and do a weekly or fortnightly shop. This way you'll plan our your meals and likely make healthier choices. If you shop each night after work you're going to make poor decisions as you're hungry, tired and stressed from a busy day. Leading a busy city life and not sure how to change up your lifestyle? Why not book a free 20 minute consultation with one of our trained specialist and let us help you 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.

Maintaining stable blood sugar levels is critical not only for our overall physical health but also for the harmonious functioning of our hormonal system. The connection between blood sugars and hormone levels is often under-recognised. Therefore, understanding this link and managing blood sugar effectively is crucial for hormone health. Understanding the Blood Sugar-Hormone Connection A balance of hormones and blood sugar control are critical elements for the body to achieve homeostasis, a state of equilibrium or stable internal conditions. Hormones act as chemical messengers that direct and regulate the activities of cells and organs. On the other hand, blood sugar, or glucose, supplies the energy required for these cellular activities. When we consume food, particularly carbohydrates, our body breaks them down into glucose, raising our blood sugar levels. It's here that insulin, a hormone produced by the pancreas, steps in. Insulin promotes the absorption of glucose by the cells, providing them with necessary energy and maintaining a consistent blood sugar level. So when our hormones are imbalanced, our cells aren't able to get the energy they require as effectively. This imbalance can cause multiple complications; such as feeling tired all the time, to more serious such as developing Type 2 diabetes. So understanding and managing this connection is crucial to hormonal health. And the best part? Maintaining stable blood sugars is relatively easy! The Role of Insulin in Blood Sugar Regulation Insulin, originating from the pancreas, is the vital hormone charged with the task of stabilising blood glucose levels. Following the consumption of a meal, especially one rich in carbohydrates, these are converted into glucose, causing a rise in blood sugar levels. The role of insulin is to respond to this spike by urging cells to soak up this glucose, supplying them with the required energy for their activities. This process ensures that our blood sugar levels do not remain elevated for too long. How Blood Sugar Imbalance Affects Hormone Levels A steady level of blood sugar is vital for optimal hormonal function. Disruptions in blood glucose levels, whether due to poor dietary habits or an unhealthy lifestyle, can lead to undesirable changes in hormone production. Chronic elevated blood sugar can lead to insulin resistance, a state where cells become less responsive to insulin, thus interrupting glucose absorption and escalating blood sugar levels. This can put undue stress on the pancreas to produce more insulin, resulting in hyperinsulinemia. Furthermore, irregular blood glucose levels can also cause havoc on female hormones. It can interfere with the menstrual cycle and lead to conditions like Polycystic Ovary Syndrome (PCOS) and infertility, characterised by elevated male hormones in females. Additionally, inconsistent blood sugar levels can also trigger feelings of fatigue, low energy, and tiredness, often attributed to hormonal imbalance. Hence, maintaining blood sugar levels within a healthy range is integral to achieving hormonal balance. "The biggest thing for me and probably the one I’m most thankful to Kelly for is helping me prepare to conceive! Due to my PCOS the doctor told me me I might not be able to have a baby but Kelly gave me hope, helped me heal, cleanse and prepare and now, a year and a half later I have a beautiful, healthy baby girl! My time with Kelly was invaluable, I’m still using the methods, meals, practices and information provided and I just can’t thank her enough!" Read more about how we balanced Daisy's hormones The Influence of Blood Sugar on Stress Hormones Fluctuations in blood sugars also have a profound effect on our stress hormones, particularly cortisol. In response to stress, cortisol is released to elevate glucose levels, supplying the body with the necessary energy to tackle the stressful situation. However, continuous low blood sugar levels can trigger an overproduction of cortisol, leading to a state of persistent stress. This prolonged stress can further exacerbate blood sugar imbalances and contribute to a vicious cycle of hormonal disruption. As a result, balancing blood sugar is not just vital for physical wellbeing and hormonal harmony, but also for managing stress levels and overall mental health. Consultation with a Digestive Nutrition Specialist Grasping the relationship between blood glucose and hormones is fundamental, however, it calls for expert guidance to manage it effectively. A nutritional therapist offers comprehensive support in terms of dietary advice, suggesting lifestyle modifications, and potential supplementation to harmonise blood sugar levels and consequently, hormone levels. They can provide personalised recommendations based on individual health status and medical history. A well-crafted nutrition plan can help avoid sudden spikes or dips in blood sugar, thus maintaining hormonal equilibrium. Regular consultation with a specialist ensures that you are on the right track and any necessary adjustments can be made in a timely manner. For some, seeking professional assistance can be a critical step in safeguarding your hormonal health through effective blood sugar management. Check out what Aicha had to say once we worked on balancing her blood sugar: "I felt like rediscovering myself. The person I wanted to be had finally come out of its shell & stepped out into the light. This was my highlight: the food programme was definitely life changing because although I was eating healthily overall prior to our meeting, I discovered with you that I was not eating the right way at the right time." If you're still stuck, want more practical advice or interested in testing your blood sugar, book in with the team here at The Natural Balance for a free 20 minute consultation. _________________________________________________________________________ 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.

Investigation usually begins with the woman when it comes to fertility or trouble conceiving. There is a real focus on women’s reproductive health, with the men’s side of things playing second fiddle. Remember, it takes two people to make a baby, whether this is with your partner or via a sperm donor, you need a healthy egg and sperm in order to conceive and have a successful pregnancy. This is why it’s so crucial that both parties work towards health goals together, and for men there is a lot you can do to improve sperm health via nutrition and lifestyle adjustments. There are a number of factors that play into sperm health. Common causes of sub optimal fertility include low sperm count (the number per ejaculate), low motility (slow movement) and high morphology (mis-shapen sperm cells). Lifestyle and diet factors that can be damaging to sperm include: A diet rich in processed foods, including added sugars, and excessive saturated and trans fats High alcohol consumption Smoking Extreme exercising (body building & taking growth steroids), and regular cycling Regular hot baths and saunas Frequently working with a laptop on your lap Tight clothing and briefs Like with women, the most effective fertility diet for men is the Mediterranean diet. The focus is on healthy fats, low GI carbohydrates, plenty of fish providing essential omega-3’s and plant based proteins from legumes and beans. Alcohol is consumed in moderation and processed foods and added sugars are avoided. In addition to making the above changes there are some specific nutrients that have been shown to have beneficial effects on sperm health and should be included in a healthy balanced diet. Zinc Men have a much higher requirement for Zinc as it is one of the most crucial nutrients needed for sperm production. It is essential for keeping the DNA within the sperm intact, meaning it can improve pregnancy outcomes. Research has shown men who suffer from sub-optimal fertility can often be depleted in zinc levels, with supplementation being shown to improve both concentration and motility. Top food sources of Zinc include: oysters, beef, pork, chicken, fish and eggs. It can also be found in plant based foods such as beans, chickpeas, nuts & seeds. CoQ10 Co-enzyme Q10 is a potent antioxidant that helps protect cells from damage and is crucial in energy production. This is particularly important for the production of sperm and its ability to survive, swim to the egg and fertilise it. There is some research to suggest that increased levels of CoQ10 can improve overall sperm count. Top food sources of CoQ10 include: organ meats, pork, beef, chicken, oily fish (salmon, mackerel, sardines), vegetables especially leafy green ones like spinach and broccoli, fruits, legumes, nuts and seeds. Lycopene Lycopene is another antioxidant compound which tends to be lower in infertile men and can also have positive effects on sperm. Lycopene is fat soluble, meaning it needs to be consumed with a small amount of fat in order for our bodies to properly absorb and utilise it. Lycopene can be found in a number of fruits and vegetables, however the best sources are tomatoes, watermelon, grapefruit, carrots and red peppers. The more concentrated the tomatoes the better, so tomato puree is one of the best options. Folate Just like women, folate is also an important nutrient for men when it comes to fertility. Folate is crucial for keeping cells healthy and improving their internal DNA. 50% of a baby's genetic makeup will come from the male sperm, so it’s essential this is as healthy as possible. Key food sources of folate include: green leafy vegetables, wholegrains and fortified cereals. Food sources of folate tend to be more readily absorbed by our bodies than the synthetic supplement form of folic acid, making it even more important to bulk up on leafy greens throughout the day to ensure you are getting enough. Selenium Selenium is needed for normal sperm function. It can contribute to both the morphology and mobility of sperm, allowing it to grow to a good size and shape as well as helping them be better swimmers. Selenium is also an antioxidant, which protects the sperm from oxidative damage during their maturation stage. It can be quite difficult to get adequate levels of selenium via foods, as it depends on the soil quality of where the food was grown. The best way to get enough selenium into the diet is by consuming 2 brazil nuts per day, which are a very dense source. Vitamin E Vitamin E is another useful antioxidant that has been shown to protect the sperm’s membrane from damage and improve both count and motility. Food sources include: sunflower seeds, sesame seeds, almonds, hazelnuts, spinach, kale, avocado, broccoli, extra virgin olive oil and tahini. Need some more tips on male fertility? Why not book in to speak to our fertility specialist Gail for a free 20 minute consultation to discuss how a bespoke nutrition and lifestyle plan can improve your chances of conception. ______________________________________________________________________________________________________ Gail Madalena Registered Nutritional Therapist 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. 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.

Depending on where you are in life, and if you want a baby or not, you can get excited or worried when your period doesn’t arrive… But what if you don’t have regular periods? What are the ways to tell if you are pregnant? First of all, there are a number of signs and symptoms that you might be pregnant, the most common one is a missed period, but it is not always a reliable indicator. Other signs and symptoms of pregnancy can include: Tender or swollen breasts Nausea or vomiting Fatigue or tiredness Light spotting or cramping Increased frequency of urination Food aversions or cravings Of course, these signs and symptoms are the same as some illnesses, such as a tummy bug, so if you are experiencing them your next stop is a pregnancy test. What Tests Are Available? There are a few types of pregnancy tests available on the market today, each with its own unique features and methods of use. The two main types of pregnancy tests are urine tests and blood tests. Urine tests, also known as home pregnancy tests, these are the most common way to find out if you are pregnant. They are easy to use at home, and can be purchased at supermarkets, pharmacies, convenience stores and online. They work by detecting the presence of the hormone human chorionic gonadotropin (hCG) in a woman's urine. hCG is produced by the placenta after a fertilised egg implants in your uterus. Home pregnancy tests can be taken as early as the five days before your missed period and are most accurate when taken the day after your period should have arrived. Blood tests are usually requested by a doctor, so are not necessarily as easy to get, however they can detect pregnancy earlier than a urine test. There are two types of blood tests, qualitative and quantitative. A qualitative blood test simply detects the presence of hCG in the blood A quantitative blood test measures the exact amount of hCG in the blood. Blood tests can be taken as early as eight days after ovulation. When to Test? The best time to take a pregnancy test is after a missed period. However, some women may experience early pregnancy symptoms before a test can detect the pregnancy. If you suspect you may be pregnant and are experiencing these symptoms, it is best to wait until you have missed your period before taking a test. Pregnancy tests are an important tool for women trying to conceive. Our best advice is to listen to your body and be aware of the signs and symptoms of pregnancy. Remember to always follow the instructions on the test and talk to your doctor if you have any questions or concerns. Whether you're trying to conceive or just want peace of mind, a home pregnancy test is the answer. This blog post was written by Lara Solomon, the founder of Hoopsy. Hoopsy have new midstream Eco Pregnancy test which is 99% plastic free made from 99% paper and over 99% accurate. You can try a Hoopsy test free, just fill in your information on the website and one will be sent to you in the mail. Want further guidance? Book in with our fertility specialist Gail today to discuss a bespoke nutrition and lifestyle plan that can optimise your fertility journey. ______________________________________________________________________________________________________ Gail Madalena Registered Nutritional Therapist 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. 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.

"Gail really helped me to identify areas of my diet that needed improving and educated me on all the key nutrients needed to boost egg health and improve my chances of conception via IVF. I'm now 7 months pregnant!!" What were her symptoms? When I started working with Natasha she had already been through an extensive fertility journey that had left her feeling exhausted, confused and ultimately disappointed with the multiple unsuccessful attempts to get pregnant both naturally and via IVF. This gruelling process was affecting her physical and mental health, leading to extensive periods of stress and poor diet and lifestyle choices. Her key symptoms included: Inability to conceive for over 5 years 7 rounds of unsuccessful IVF due to both male factors, and her own poor egg health Recurring bacterial vaginosis Persistent PMS Hormonal acne Weight gain & high cholesterol Low energy, brain fog and low mood Extremely high levels of stress Natasha had a very high pressure and stressful job, which was causing her anxiety on a daily basis. She had a poor work/life balance and I could see that this level of continued stress was playing a big factor in her fertility struggles. She felt extremely confused by all the conflicting information she had received over the past few years and wanted someone to advise and guide her in a trusting and reliable environment. Another key concern for Natasha was her weight gain, as she knew this could have detrimental effects on IVF results. She was looking for support on weight loss in a healthy and sustainable way that would support her fertility journey and improve her chances of a viable pregnancy. Where did we start? Natasha completed a comprehensive food and lifestyle review, so I could assess her medical history, past testing results and look at any other systems of her body that may have been contributing to her presenting symptoms. It also allowed me to analyse her current eating habits, including nutrient status and portion control, as well as any supplements she was already taking. Natasha’s diet was lacking in core macro and micronutrients needed to support her fertility. She was eating excessive amounts of pro-inflammatory foods including red meats, dairy and processed foods containing added sugars, preservatives and empty calories. These types of foods can wreak havoc on our reproductive hormones, promote poor blood sugar control leading to weight gain, high cholesterol and mood related disorders. This way of eating can also cause an imbalance in our internal microbiomes (mouth, gut & vagina) which are essential in conception/pregnancy and something that was clearly out of sync due to her frequent BV infections. This indicated that her vaginal environment wasn’t optimal and could have been a factor in the unsuccessful implantation of embryos in past IVF procedures. At a basic level Natasha wasn’t consuming enough daily fruits and vegetables, which contain potent antioxidants that can reduce oxidative damage in our body. She also didn’t have enough diversity in what she was eating, choosing the same meals and snacks time and time again. She lacked sufficient wholegrains, fibre and anti-inflammatory foods that can all help with the detoxification process, hormone balance and optimising our microbiomes. For specific egg health we looked at less inflammatory protein choices, and smarter snack choices, removing processed foods that were having a negative effect on her blood sugar and switching to options that would nourish her body with additional nutrients. This would help keep her fuller for longer and limit additional weight gain. What did we do long term? Longe term we focused on small but efficient steps to reduce her levels of stress. Mindfulness was always an area Natasha had struggled with, so we started with easy wins in the form of daily walking, relaxing baths, reading and removing external stressors such as screens during eating and in the bedroom before sleep. Slowly we began to incorporate more breath work, meditation and journaling to help process her anxieties and separate work from her home life. Natasha also started training 3 times per week with a PT, alongside alternative therapies including acupuncture and reflexology. Her energy levels began to return, her skin was clearer and she was losing weight at a steady but consistent pace. As her diet began to improve, we shifted our focus to other factors that could have been detrimental to her egg health and the upcoming transfer. This included removing environmental toxins that can disrupt the endocrine system & interfere with hormonal balance, such as plastic (BPA) exposure, pesticides, pollutants and synthetic compounds. We also worked on Natasha’s detoxification pathways to improve her elimination of excess hormones and toxins, as well as re-building her microbiomes. Supplements to help Egg Health and IVF Diet is fundamental to improving egg health and increasing the chances of conception. However supplementation can prove highly beneficial when used in conjunction with the right food choices. Natasha had been suffering with BV on and off for a number of months, so we ran a vaginal Ecologix test to see what was at the root cause. She had high levels of inflammation, her beneficial bacteria was low and the pathogenic strains were dominant. This meant she had a hostile environment that would have lowered her chances of implantation and conception. We supported this with potent probiotics to improve the overall composition of her microbiome and to balance the pH levels to reduce acidity. I also added in some prebiotic support to make sure the beneficial strains of bacteria could thrive, both in the vagina and the gut microbiomes. "I was shocked at how quickly my symptoms resolved once I started taking the supplements. I’m so glad I did further testing to identify what was going on. I had no idea it could have been a factor in my fertility." As age was a consideration with Natasha, I included some additional antioxidant support to improve the quality of her eggs. I also put her on a better quality prenatal supplement available via practitioners only. What changes did Natasha see? Within the first month of working together, Natasha could already see improved results in her energy levels, mood and weight. She was able to train more efficiently, without feeling drained afterwards and she was sleeping for longer periods of time and feeling much more rested upon waking. Natasha slowly began to adopt tools for managing her stress levels and could effectively put these in to practise to avoid periods of burn out. Where is Natasha now? Her egg collection resulted in 12 mature eggs and 3 A Grade embryos. Even though Natasha felt incredibly nervous during the transfer window, she was able to keep a positive outlook and maintain her new healthy habits. This resulted in her first successful transfer, giving her a positive pregnancy test result after the 2 week wait! I continued to work with Natasha throughout her early pregnancy, to advise what core nutrients were needed to support foetal growth and limit her feelings of anxiety. I’m happy to say that Natasha is now 7 months pregnant and really thriving in her experience so far. Here is what Natasha had to say... "I’d been trying for a baby for over 5 years and had gone through 7 rounds of failed IVF before I met Gail. I’d decided my next round of treatment would be my last, I was 46 and I just couldn’t take the heartache of another failed attempt. My morale was very low and in my mind this was my last ditch attempt at getting the baby I’d so longed for. I’d worked with a nutritionist prior to Gail, so I knew the importance of diet & lifestyle for a successful pregnancy. However, I wanted more targeted advice from someone who really specialised in this area and had experience and success rates in assisted reproductive techniques. I knew my age would be a factor against me, I was also struggling with persistent weight gain, hormonal imbalances, frequent vaginal bacteriosis and a lot of stress - both from my job and the mental toll infertility was taking on me. We worked together 3 months prior to my final egg collection and transfer. Gail really helped me to identify areas of my diet that needed improving and educated me on all the key nutrients needed to boost egg health and improve my chances of conception via IVF. Her focus was on my egg quality, as this was something that had been a negative factor up to this point. She gave me regular feedback via my food diary review and always recommended easy ways to switch or improve what I was eating. Most importantly was how she transformed my awareness to the detrimental effects of the stress I was experiencing. My job required long hours, periods of extremely high stress, anxiety and a persistent lack of sleep. It was affecting my mood, my weight - as I was making poor food choices and emotionally eating, my relationship with my partner and ultimately having negative effects on my fertility. I started exercising regularly, incorporating recovery and mindfulness via yoga and meditation. I also prioritised switching off from work each evening and putting in place a proper bedtime routine, which combined with the food changes Gail advised gave me so much more energy and focus. When it came to the collection and transfer I felt fitter and healthier than I had in years. Gail supported me in the dreaded 2 week wait and addressed all my worries and concerns, putting my mind at ease. When I did the pregnancy test I was so shocked to see it had worked and I was pregnant. I truly believe her advice and continued support was exactly what I needed to help me piece together multiple elements across my diet, lifestyle and finally break through all the confusion I'd been facing around fertility testing and treatment. I’m now 7 months pregnant and can’t wait to meet my little miracle. I’m so grateful for Gail’s help and can’t recommend her enough." How can we help you do the same? I see so many women just like Natasha, who are feeling anxious, tired and often overwhelmed by the IVF process, and like Natasha, many just need a helping hand to get various body systems back to 100%. If Natasha's story resonates with you, it's worthwhile reaching out! At The Natural Balance we work holistically addressing the entire body, not individual parts. We have package options tailored for everyone, so why not book a free 20 minute consultation with us today to see how we can help you. _________________________________________________________________________ Gail Madalena Registered Nutritional Therapist 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. 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.

In the hustle and bustle of London life, eating healthily can seem like a tall order. However, good nutrition is pivotal for overall wellbeing and longevity. From understanding the basics of balanced nutrition to navigating through London's diverse food culture, this short guide is set to unravel the secrets of a healthy diet, straight from us here at The Natural Balance. Understanding the Basics of Balanced Nutrition Balanced nutrition goes beyond restrictive diets or sacrificing your favourite treats. It's a vital element for flourishing health and a stable mood. The aim is to savour a variety of foods in appropriate proportions. This incorporates carbohydrates for energy, proteins for muscle repair and growth, fats for absorption of vitamins, and vitamins and minerals for vital bodily functions. Eating a balanced diet isn't just good for your physical health, it's also a powerhouse for your energy levels and mental wellbeing. Moreover, it helps decrease the chances of developing chronic diseases. The concept is simple: enjoy your food, but make sure your meals are colourful and diverse for a healthier, happier you. Embracing London's Diverse Food Culture Living in London affords an exciting opportunity to delve into its vibrant and eclectic food scene. There’s a whole world of flavours to explore, from the fresh, farm-to-table offerings of the local farmers' markets to the cornucopia of international cuisine on offer. Immerse yourself in the mouth-watering Mediterranean lifestyle, relishing the sun-kissed fruits, verdant vegetables, and nourishing fats. Or, venture to the East, with Asian cuisine showcasing lean proteins and an abundance of antioxidant-rich vegetables. By embracing this culinary diversity, you're not just tantalising your taste buds but also infusing your diet with a rich variety of nutrients. Remember, the aim is to eat at least 30 different fruits and vegetables a week for good gut health. So, step outside your comfort zone, and let London’s multicultural gastronomy guide you on a journey towards better health. Navigating Through the Processed Food Maze In the fast-paced rhythm of London life, the convenience of processed foods can be alluring. Yet, they're often full of hidden sugars, harmful fats, and excessive salt. It's imperative to become a savvy food label reader to avoid these pitfalls. Seeking out 'real' foods, with minimal processing, can be your compass through this maze. Prioritise fresh, whole ingredients, and let the focus be on unadulterated, natural flavours. It's not about completely avoiding processed foods but rather making more informed choices. If you don't know what an ingredient is, it's best to avoid it. Remember, the healthiest route isn't always the quickest one, but it's certainly the most rewarding in the long run. Planning Meals: The Importance of Portion Control Being mindful of portion sizes is a vital aspect of maintaining a balanced diet. It's not just about what you eat, but also how much you consume. Portion control aids in averting overconsumption and helps to maintain a healthy body weight. A crucial step to this is prepping your meals in advance. Having a pre-decided meal plan saves you from impromptu binge eating and keeps you on track. Handy tools such as measuring cups or a digital food scale can assist in ensuring accurate portion sizes. Even a simple strategy like using a smaller plate can make a huge difference! Remember, it's not about depriving yourself, but feeding your body the right amount it needs to thrive. Hydration – A Crucial Part of Your Nutrition Just as our plates play host to a vibrant array of foods, our glasses too, should brim with life-sustaining liquids. Hydration, often overlooked, is integral to our nutritional health. It is the silent facilitator in numerous bodily functions, from regulating body temperature to fostering optimal digestion, detoxification and ensuring effective nutrient transportation. Strive for a minimum of 1.5-2 litres per day, more if you've exercised. But remember, not all hydration has to come from the humble tap. Indeed, other beverages like herbal teas and freshly squeezed juices, along with water-laden fruits and vegetables, also contribute to your hydration quota. Consider watermelon, cucumber, and citrus fruits as tasty, hydrating treats. If you struggle to drink water, invest in a nice water bottle, or check out the many apps. Balancing Diet with Exercise for Optimal Wellbeing Exercise and nutrition go hand in hand. Exercise is not just a weight loss ally but a vital player in heart health, mood enhancement, and disease risk reduction. London offers a wealth of opportunities to incorporate physical activity into your daily routine. How about a tranquil cycle ride through one of London's lush parks with friends, or engaging in a rejuvenating yoga class at a local studio? Each step, stretch, and cycle does wonders for your wellbeing. The alliance of a balanced diet and regular physical activity fosters a harmony of health that can keep you playing the vibrant song of life with gusto. Every exercise session becomes an act of self-care, and every nutritious meal a celebration of health. So, take a moment to lace up your trainers or unroll your yoga mat, and let exercise be the perfect partner to your healthy eating journey. You're not just moving your body, but moving closer to your ultimate wellbeing. Tailoring Your Diet to Your Lifestyle Dietary requirements are as unique as fingerprints, and a balanced diet isn't a one-size-fits-all formula. It's a bespoke blend that's influenced by various factors, like your age, gender, daily activity, and specific health conditions. As a result, it's vital to tailor your diet to your unique lifestyle, individual circumstances and what feels right for you. For example, someone with an active lifestyle may require more energy-dense foods, whilst those with certain medical conditions may need to limit or increase specific nutrients. The art of achieving this dietary balance is in understanding and adapting to your body's unique requirements. A nutritionist can offer invaluable assistance in this endeavour, providing personalised guidance to help you cultivate a diet plan that suits your lifestyle, satisfies your nutritional needs and propels you towards optimal health. My Favourite Places to Eat Out London's food scene has improved so much in the years I've been living here, no longer just known of fish and chips and bad coffee, you can eat food from all corners of the globe. Here are some of my favourites: Wild Food Cafe - Islington Bun from BunBunBun Kingsland Road - Hoxton Mildred's - All over London Itadaki Zen - King's Cross (this one has the bonus of being 100% organic) Farmacy - Notting Hill Mallow - Borough Consulting a Nutritionist – A Valuable Investment Not sure how to start? Partnering with a nutritionist can be one of the most rewarding investments you can make in your health. Their expertise can offer a deeper insight into your dietary habits, identifying any areas of nutrient deficiency or surplus and suggesting evidence-backed, practical solutions. They can guide you in making informed choices and tailor a nutrition plan that caters to your unique requirements. Whether you're looking to manage your weight, combat a specific health issue, or merely want to elevate your general health, a nutritionist's advice can be a game-changer. Their counsel not only imparts knowledge about nutrition, but can also inspire and motivate you to persistently follow a balanced diet. Do you struggle with these triggers? Why not a free 20 minute consultation with one of our trained specialist today and let us help you 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.

Are you struggling to conceive and feeling lost about how to improve your fertility? You're not alone. Many women face challenges when it comes to conceiving, whether it's due to low egg reserve, age-related concerns, or other factors such as PCOS or endometriosis. But before you jump into expensive fertility treatments or feel discouraged about your options, have you considered looking at what's on your plate? That's right, your diet can play a crucial role in boosting your chances of conceiving and there is a 'best diet' for fertility. In this blog post, our resident fertility nutritionist Gail will share her top fertility tips on what foods to include in your fertility diet. So, read on to learn more about how the foods you eat can help improve your fertility and increase your odds of conceiving. Eating the rainbow - the importance of fruits and vegetables when trying for a baby In order to ensure healthy fertility and pregnancy, it is essential to have a varied diet with colourful fruits and vegetables. These foods are packed with essential vitamins and minerals that provide all the nutrients necessary for a healthy reproductive system. Not only do they provide nutrients like polyphenols, flavonoids and fibre, but they also help maintain reproductive health and decrease the risk of birth defects. To ensure you obtain a wide spectrum of nutrients and cultivate a healthy gut and vaginal microbiome, aim to consume no less than 30 plant-based foods every week. Experiment with new seasonal produce to add some excitement to your diet and take advantage of the increased nutrient content. If you want to make eating diverse fruits and vegetables more convenient, a veg delivery service like Oddbox or Abel and Cole could be an excellent option. Each week, they offer a variety of fresh produce to keep your meals interesting and healthy. How fibre can impact your fertility hormones Fibre refers to the indigestible part of plant foods. Examples include whole grains, fruits, and vegetables. Fibre can have a significant impact on hormones that control hunger and appetite. High-fibre foods such as vegetables, fruits, whole grains, and legumes help slow down the rate at which food leaves your stomach, leading to feelings of fullness and satisfaction. Fibre also helps regulate blood sugar levels, which is important for hormone balance and weight management. In addition to weight loss, fibre can also play a role in supporting fertility. Hormones play a crucial role in the reproductive system, and a balanced diet that includes fibre-rich foods can help support hormone production. If you're trying to conceive (TTC), you may want to consider incorporating more fertility-friendly foods into your diet, such as leafy greens, whole grains, healthy fats, and probiotics. Eating a healthy, balanced diet that includes plenty of fibre is a crucial component of a fertility anti-inflammatory diet. Consuming a sufficient amount of fibre is vital for maintaining a healthy body. Experts recommend that we should consume a minimum of 30g of fibre daily. This should be broken down into three main meals, with each meal consisting of 10-15 grams of fibre. Ever wondered how much 15g of fibre in food looks like? It's roughly equivalent to one cup of raspberries or half a cup of cooked lentils. A fibre-rich diet helps promote a healthy gut microbiome and improve insulin sensitivity. Failure to consume adequate amounts of fibre can lead to constipation and impede the elimination of toxins and hormones from the body. Insulin resistance triggered by a lack of fibre can cause ovaries to overproduce androgen hormones, leading to adverse effects such as worsened PCOS, late ovulation, or no ovulation at all.  How processed foods can decrease your chances of conception Consuming a diet high in processed foods and excess sugar can wreak havoc on your hormonal balance and overall health. Examples of highly processed foods include sugary drinks, crisps, and processed meats, ready meals and long life foods.   Such foods are often nutrient-poor and can cause inflammation in the body, which in turn can affect reproductive health. A study found that women who consumed a high amount of processed meats, sugars and grains had a 41% lower chance of getting pregnant via IVF. In contrast, women who consumed more vegetables, whole grains, fruit, and lean protein had a 33% higher chance of successful conception. Prioritise whole, nutrient-rich foods for optimal reproductive health. This means incorporating fertility foods into your diet such as leafy greens, berries, avocados, and omega-3 fatty acids found in fish and nuts. Additionally, incorporating healthy fats for pregnancy and probiotics for fertility can further enhance your chances of conception. Remember, small changes in your diet can have a big impact on your fertility journey. The importance of health fats when trying to conceive It's important to avoid consuming trans and saturated fats for better health. These fats cause inflammation in the body, leading to health issues like heart disease, diabetes, and cancer. Fast food, processed foods, red meat, and dairy products are among the sources of these fats. Instead, opt for monounsaturated fats, which have an anti-inflammatory effect in the body. These fats are essential for reducing oxidative stress and lowering inflammation, which has a positive effect on egg and sperm quality. They can also improve brain function and cardiovascular health, as well as regulating proper hormone synthesis. Sources include oily fish such as salmon, sardines, and mackerel, as well as avocados, nuts and seeds, and olive oil. Adequate intake of healthy fats keeps you feeling fuller for longer, reduces the likelihood of snacking, and benefits blood sugar levels, all of which are important for fertility.  By making smart dietary choices, you can protect your body and support your overall health.   The role of pre and probiotics in vaginal health & conception Maintaining a healthy gut is essential for overall well-being, and prebiotics and probiotics play a key role in achieving this. Prebiotics, found in fruits and vegetables, serve as food for probiotics, which are live bacteria that help maintain a healthy balance of gut flora. These beneficial bacteria promote better nutrient absorption and waste elimination. In addition to supporting gut health, consuming a diet rich in pre and probiotics can also improve the vaginal microbiome, resulting in better reproductive health. When selecting a probiotic, look for key strains such as Lactobacillus and Bifidobacteria for maximum benefits. For enhanced vaginal support, consider adding strains like Lactobacillus Reuteri and Lactobacillus Gasseri to your regimen. It's not uncommon for an imbalance of bacteria in the vaginal microbiome to be a factor in fertility issues for women. At our fertility clinic, we regularly run vaginal microbiome testing with our clients to identify overgrowth of bacteria such as Gardnerella, BV, or Candida, which can potentially hinder conception. If you're struggling with infertility, working with our fertility specialist can help you develop a nutrition plan that is tailored to your individual needs. Whether you're trying to conceive or simply looking to improve your health, eating a diet that is rich in fibre and other essential nutrients can provide important nutrition for fertility and pregnancy and support optimal hormonal balance. 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.