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For women of reproductive age, achieving a successful pregnancy is dependent on the normal function of endocrine hormones (thyroid, adrenal glands and sex hormones) and the health of the reproductive tract environment. Having balanced sex hormones plays a pivotal role in promoting egg development, regulating cycles and maintaining fertility. Meanwhile, a healthy reproductive tract (which includes every part of a woman's reproductive organs from the vagina and cervix up to the fallopian tubes and ovaries) promotes successful embryo implantation and supports a full term pregnancy. Did you know our vaginal microbiome changes throughout a woman’s life? The composition of the vaginal microbiota is in constant flux and will vary throughout a woman's life. It is greatly impacted by hormonal shifts such as puberty, pregnancy, post-partum and menopause. During a woman's reproductive years, the hormones that dictate our menstrual cycles, oestrogen and progesterone, have a significant influence on the vaginal microbiome. The levels of these hormones will directly affect components of the female genital tract and defensive barriers, including mucous (discharge) viscosity which changes throughout the month (see our blog on Fertility & Conception for more info), endometrial thickness (the lining of the uterus which sheds each month during a period), immune cells and normal vaginal bacteria. When these hormones are out of sync, it can lead to an imbalance in our ‘good’ bacteria. The importance of having the right bacteria in the vagina The vaginal ecosystem has its own very distinct bacterial microbiome. The composition of this is extremely important to our overall health and often gets overlooked when it comes to fertility. Dysbiosis (an imbalance of healthy bacteria) within the vaginal microbiome can play an integral role in infertility, frequent miscarriage, endometriosis, pre-term birth, frequent urinary tract infections and bacterial vaginosis so its important to know if your microbiome is healthy, especially if you are struggling to conceive. What makes up a healthy vaginal microbiome? A healthy ecosystem is mainly dominated by a bacteria called Lactobacillus, which feeds off glycogen (essentially a natural sugar food source) produced by vaginal wall cells. This then produces lactic acid and this acid creates a low pH environment that enables beneficial bacteria to thrive, limiting pathogenic strains (bacteria which can cause infertility) from becoming dominant. Having a healthy balance of bacteria in the endometrium is fundamental for successful implantation, and low levels can reduce chances of conception. IMPORTANT FACT! Up to 30% of infertile women have links to pathogenic bacteria in their vaginal tract. What are the benefits of having a healthy vaginal microbiome dominated by lactobacillus? - Enhances fertility - Reduces antisperm immunity (an immune system that attacks sperm) - Reduces the risk of STI’s - Protects against UTI’s - Protects against cervical cancer Common causes of vaginal dysbiosis (which can impact fertility) Infections are a leading cause of vaginal dysbiosis. Upper genital tract infections can affect areas of the reproductive tract, such as the endometrium, fallopian tubes, ovaries and pelvic cavity. Lower genital tract infections (vagina, vulva, cervix), most commonly caused by STI’s and can increase the risk of pelvic inflammatory disease (PID). The most common factors that can displace beneficial vaginal microbes include: - Antibiotic use - Spermicides - Excessive vaginal washing - Hormonal shifts - Multiple sexual partners - Increased frequency of intercourse - Smoking - Use of a diaphragm - Stress - Recurrent UTI’s - Candida (thrush) - Bacterial Vaginosis - Group B Strep - Pregnancy How do I know if I have an imbalance in the vaginal microbiome? Going off any symptoms you may be experiencing will be a good starting point. Are you experiencing any itching or burning, is there a fishy odour or change in discharge smell or colour? Note that not all bacterial imbalance will have obvious symptoms so as a nutritionist, we will encourage our fertility clients to do a comprehensive vaginal microbiome swab test to check all the levels of good and bad bacteria in the vaginal tract. Some ‘bad’ bacteria in the vagina can prevent sperm from reaching the egg and overgrowth of pathogenic strains of bacteria such as E-Coli may lead to urinary tract infections which can cause infertility. What can be done to improve my vagina microbiome if there is an imbalance? Depending on the exact balance and pH of your microbiome, we are able to use a blend of nutritional support, natural supplements, probiotics and pH balancing products to rebalance the bacteria levels. It is also quite common that women who have gut issues (such as IBS) likely have an imbalance in their gut microbiome, which means they are more susceptible to UTIs and vaginal infections such as BV & thrush. Therefore it is always important to work from the top down looking at the other microbiomes in the body first (oral and gut) and rebalance those. If you are experiencing any gut issues then I would highly recommend speaking to a nutritional therapist to rectify this at the same time. A comprehensive stool analysis may also be highly beneficial here too. If you have been struggling to conceive, exploring in-depth testing of your vaginal microbiome and pH levels could be the missing piece of the puzzle. Sometimes it’s just a case of treating an underlying infection, or rebalancing the microbiota via pre and probiotics through diet and supplementation. Fortunately there are many natural interventions which can be used to improve fertility so please do get in touch if you are having trouble conceiving. Do you want support in your fertility and pregnancy journey? Book a free consultation with Gail to find out more. ______________________________________________________________________________________________________ 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.

There are so many terms relating to gut health - IBS, IBD, Crohn's, celiac, diverticulitis. It can be overwhelming, and if you're a suffer of poor gut health, knowing where to start can seem like a challenge. In today's blog post I'm going to explain the difference between each and how they are diagnosed. Don't forget, to check out my other blog posts where I cover IBS and IBD in detail. Irritable Bowel Syndrome What is it? IBS is where there is damage to the guy itself such as the lining, or an imbalance (sometimes called a dysbiosis) of the bacteria and gut flora present. 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. It can also be triggered by food poisoning, travel bug, antibiotic use, allergies and food intolerances. How is it diagnosed? GPs can diagnose this and may use certain tests to verify such as a stool test, colonoscopy or endoscopy. Many people also self diagnose based on the common symptoms and the huge amount of research available online. Irritable Bowel Disease What is it? IBD is a more severe and chronic gut inflammation of the lining, intestinal bacteria and encapsulates other conditions such as Crohn's, Colitis and ulcers. How is it diagnosed? IBD needs to be diagnosed by a GP or specialist. Crohn's What is it? Part of the IBD family, Crohn's disease is a lifelong condition where parts of the digestive system become inflamed. Symptoms can be similar to IBS - diarrhoea, stomach cramps, pain - but also fatigue and unexplained/extreme weight loss can also occur How is it diagnosed? IBD needs to be diagnosed by a GP or specialist, where blood or stool tests may be used to test for inflammation. Ulcerative Colitis What is it? A long-term condition where the colon (sometimes called the bowel) and rectum become inflamed. Small ulcers can develop on the colon's lining, and can bleed and produce pus. Symptoms are similar to Crohn's and IBS, however due to more distressing symptoms of inflammation, fever-like symptoms can also occur such as rapid heartbeat, shortness of breath and a high temperature. How is it diagnosed? Via a GP or gastrointestinal specialist who will do a physical examination and check for physical signs such as paleness due to anaemia or tummy tenderness. Further stool and blood tests similar to those used for Crohn's or IBS can also be used. Stomach Ulcers What is it? Have you heard of gastric or peptic ulcers? They are all similar terms for ulcers, or open sores, that develop on the lining of the stomach. They can also occur within the intestine - called duodenal ulcers. Symptoms are less severe than IBS or IBD - commonly described as pain or burning across the stomach region. Heartburn, reflux, indigestion and nausea can also occur. In some instances severe symptoms occur include vomiting blood. If this occurs, seek medical treatment immediately. How is it diagnosed? Based on symptoms your GP can diagnose, but for confirmation a gastroscopy may be performed. Testing for a H. pylori infection may also be done via a urea breath test or blood test. Diverticulitis & Diverticulosis What is it? Diverticula are small bulges or pockets that develop in the lining of the intestine. If these don't present with any symptoms it is called diverticulosis. If these bulges become inflamed or infected it is called diverticulitis. Symptoms include stomach pain, constipation or diarrhoea. It is believed to most commonly be caused by a lack of fibre. How is it diagnosed? Often a simple scan can reveal if there are bulges present in the intestine. To test for diverticulitis, blood or stool test will be required to confirm infection. Your GP or specialist will also want to rule out IBS or IBD. Looking for more information? Read more in my blogs here, or if you've already been diagnosed and looking for nutritional support you can book in a free 20 minute consultation with me 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.

The word ‘busy’ is frequently used to describe our lives and the amount we have going on. But are you also overwhelmed? When another job gets added to the to do list, is another weight added to your shoulders leaving you feeling heavier and more burdened with life than ever before? It’s not surprising that after 18 months of a global pandemic, almost everyone has ‘hit the wall’ at least once since lockdowns against the coronavirus began. With home-schooling, financial stress, the pressure of work or not, social isolation and the emotional rollercoaster that comes with it all, feeling busy can easily turn to feeling burnt out. In 2019 the World Health Organisations classified burnout as “an occupational phenomenon” that results from “chronic workplace stress that has not been successfully managed”. What is occurring now is more than just work related, but the result is the same and people suffer equally. In April 2020 a survey of 17,000 people, just one month into lockdown, found that mental health had already deteriorated considerably compared to before the pandemic. The concern of a mental health wave is very much upon us. At The Natural Balance (TNB) we believe health is wealth. Not only is it important to look after your health and wellbeing in the home but workplace too. Over the last decade, wellbeing in the workplace has risen up the priority list but there’s still a way to go to ensure everyone is equally supported and has access to what they need. Together, at TNB clinic, the team have already supported over 30 different businesses to align their employee initiatives with healthy practices. From wellbeing workshops to yoga sessions, breath work breaks and meditation, employees are benefiting from insightful knowledge and expertise around how they can improve their health and wellbeing. All with the support from their employer. Health employees are happy and productive employees. It is in the interest of businesses to embed health and wellbeing initiatives into their work. Find out more on how you can get started with a one-off session or series of workshops for your workplace. Book a call to discuss what’s right for you and your colleagues. ______________________________________________________________________________________________________ Natalie Louise Burrows Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Natalie no longer works at The Natural Balance - you can read more about our Founder, Kelly here, or our fertility specialist Gail. We are 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.

If you’ve been trying for a baby for a while with no success, you’ve probably asked yourself why can’t I get pregnant? For some people it all happens so easily, while others face month after month of continued disappointment. It’s important to know that you are not alone in your struggles. In fact, it’s estimated that sub-fertility affects a whopping 1 in 7 couples in the UK, with global fertility rates dropping by over a half in the last 50 years. Infertility is considered when a couple has failed to conceive after 1 year of having regular unprotected sex. Unfortunately, causes aren’t always clear cut, it’s often multifactorial and can affect both partners. These factors can range from simple, fixable things such as missed ovulation windows or poor lifestyle choices, to more complicated issues such as structural damage or unexplained infertility. Let’s take a look at the top 10 factors that could be causing problems: 1. Ovulatory disorders Ovulation is a crucial step in the process of conception. We need an egg to be released by the ovaries in order to get pregnant, therefore if there’s a problem within this process we will most definitely run into difficulties.  Ovulatory dysfunction counts for approximately 25% of all cases of infertility. It can be affected by a whole host of things, including: Stress Extended time on birth control Being under or overweight An imbalance of hormones which can have a direct impact on your cycles Conditions such as PCOS, hypothyroidism & hyperprolactinemia Premature ovarian failure Deterioration of egg quality and quantity – most commonly associated with age Any of the above can result in sporadic ovulation or an absence of ovulation all together (anovulation). This manifests as irregular periods, no period at all or abnormal bleeding. With all this going on it can be extremely difficult to know when it’s the best time to have intercourse when trying for a baby. The key here is to address the underlying cause of your ovulatory disorder, which can range from anything from poor diet and lifestyle, genetic links and the environment you surround yourself in. This is where working with a nutritional therapist can become really beneficial, as we work to uncover the root cause of your issues. 2. Tubal damage Tubal damage counts for 20% of all cases of infertility. Pelvic inflammatory disease (PID), commonly contracted via sexually transmitted microorganisms such as chlamydia, is a leading cause of tubal infertility. Endometriosis can be another factor. This is where tissue similar to the lining of the womb grows in other places such as fallopian tubes or the ovaries. Endometriosis affects more than 10%-15% of women who are of childbearing age. It causes pelvic adhesions, distorted anatomy and ovarian or tubal damage. This can also have a knock-on effect in the ovulatory process. 3. Factors in the male causing infertility Male infertility is on the rise, with approximately 30% of all infertility cases being due to male factors. 21st century living and Western diets have seen a dramatic impact on sperm parameters, with increasingly lower sperm counts, poorer motility (movement) or abnormal shapes and sizes (morphology). Structural issues such as testicular damage, undescended testicles or blockages due to varicoceles can fundamentally inhibit or reduce sperm production. A urologist or testicular scan can investigate these issues further and suggest a treatment plan, which may include surgery. As with women, infections can also be a common problem for men. A semen culture is worth having when struggling to conceive to rule this out, as it can be a simple fix by treatment with antibiotics. Hormonal imbalance can also wreak havoc on male fertility. Low testosterone levels can reduce sperm production and lower libido. While testosterone supplementation, which many men take to build muscle, can actually further damage the quality of sperm. An increase in temperature can also have a significant impact of semen production. Any activity that increases the temperature of the scrotal area should be avoided when trying to conceive. This includes sauna’s, cycling, sitting for long periods of time, working with a laptop over the groin area and wearing tight clothing.  An elevated temperature can result in DNA damage and increase in free radicals, which leads to reduced functional competence and structure of sperm 4. Too much exercise While exercise can definitely have positive outcomes on fertility, over exercise or intensive forms of exercise can be detrimental to both men and women. Maintaining a BMI of 18-25 is the ideal for successful pregnancy, anything below 18 can inhibit conception. In women, over exercise can cause hypothalamic suppression, disrupting hormones and causing problems with ovulation. In men, moderate exercise can increase sperm production however excessive exercise can have the opposite effect. In both sexes intense exercise can increase cortisol levels, up-regulate our sympathetic nervous system and generate harmful free radicals. Strength training, yoga, gentle jogging and swimming are all great options for gradual weight loss or maintaining a healthy weight. 5. Lack of crucial vitamins and minerals Micronutrient status affects the capacity to conceive and support a pregnancy through to birth. In particular, your body needs sufficient levels of vitamins B, C, D and E, as well as minerals including iron, zinc, selenium, choline, iodine, COQ10 and magnesium. These nutrients are crucial for supporting menstruation and ovulation, thyroid function, energy production, immune function and egg and sperm quality and maturation. A highly processed diet will also have detrimental effects on fertility, by promoting inflammatory pathways and increasing oxidative stress throughout the body. 6. Being overweight There are strong links between obesity and infertility across both sexes. In women excess adipose tissue can wreak havoc on hormone health, which then disrupts ovulation and can cause irregular menstruation. Obesity in men can cause erectile dysfunction, lower sperm counts, reduce semen quality and create hormonal issues. The closer a person is to being a healthy weight, the better their chances are for conception. Anyone with a BMI >30, which is considered overweight, should try to lower this with regular moderate exercise and a healthy diet. 7.  Smoking and toxic load Studies have shown that 40% of infertile men are smokers. The number, quality and motility of sperm all decrease in smokers, meaning they are less likely to fertilise an egg.  Toxic chemicals such as nicotine, cyanide and carbon monoxide in cigarettes cause a rapid destruction of eggs in females, causing female smokers to experience menopause up to 1-4 years sooner than a non-smoker. Female smokers also have a 30% lower change of successful pregnancy via IVF. Infertility rates almost double in smokers when compared to non-smokers. 8. Not having enough sex In many cases the problem could be as simple as not having sex within your fertile window. When trying to conceive it’s important to track your cycle and know the day you ovulate. Your peak fertility will be approximately 5 days before ovulation and the day you ovulate, so 6 days in total. This is because in the right environment sperm can live for up to 5 days in the female reproductive system waiting for an egg. Once released from the ovary an egg can survive for 48hrs. The two combined is your fertile window, so knowing when this occurs and having unprotected sex every other day in this timeframe will increase your chances of pregnancy. 9. Unexplained infertility Unfortunately, in many cases fertility issues just can’t be explained. This is perhaps the most frustrating of causes, where semen analysis is normal and female infertility factors have been ruled out. Unexplained infertility is thought to account for up to 25% cases in the UK. It’s important to take into account and support even subtle factors that could be causing infertility. These could be problems with fertilisation, implantation, the uterine environment, change in egg or sperm health due to ageing and lifestyle/life load. 10.  Reproductive age Although semen quality does indeed decline with age it’s nowhere near as dramatic as women, where infertility rates accelerate after 35 years.  In this day and age women are far more career driven and holding off thinking about having children until later in life. Unfortunately, both the quality and number of eggs decline with age, unlike a man who continues to produce sperm throughout his life. There is a 71% chance of pregnancy in women below 30, however this decreases to 41% when over 36. As a woman gets older the risks also become higher, with increased rates of miscarriage and chromosomal abnormalities. What can we do to improve our outcome? Given the vast range of causes of infertility, it’s crucial to investigate appropriately and work on personal requirements with your GP, fertility specialist or nutritional therapist. Couples with 4 or more negative lifestyle variables, including things like smoking, high alcohol consumption, poor diet, stress, obesity, toxic exposure etc, can take up to 7 times longer to get pregnant. The good news is, we have control over all these factors. Pre-conception is the most impactful time – in an ideal world a couple would start making changes to their diet and lifestyle at least 3 months prior to conception. The process of making new sperm takes 86 days, with eggs taking a similar length of time to mature. If you give yourself at least 3 months of making healthy changes, both egg and sperm will be in the best possible condition and stand a higher chance of fertilisation.  It’s also important to stress diet and lifestyle changes need to come from both parties, not just women. Do you want support in your fertility and pregnancy journey? Book a free consultation with Gail to find out more. ______________________________________________________________________________________________________ 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.

The world is fad diet mad these days. Everywhere you look there’s a new diet with new promises… "Lose 7lbs in 7 days with this method!" "Join a guaranteed slimming programme!" "Eat these soups, bars and shakes to shed the lbs!" It makes weight loss feel impossible unless you’re following a specific and strict method that requires completely different food to the rest of the family. The truth is these schemes can help weight loss. No doubt about it. They are designed to do just that and the reason so many people do them is because they work. You will (likely) lose weight. But what happens when you lose the weight and then turn back to the food shop and cooking your own meals? Does the weight go back on again? Has all that work suddenly been washed away? Are you heavier than before the diet plan? The problem with all these fad diets is they don’t teach you how to lose weight eating real food. So when you go back to doing the food shop you haven’t learnt anything to make it sustainable. This isn’t your fault. It’s diet culture at its finest. I’m here to tell you that weight loss doesn’t require specific branded food. It doesn’t require a strict step by step meal plan that you can’t deviate from. It doesn’t require you to stand on the scales every day or even every week. You can eat real food, with the whole family, and lose weight. I promise you! Here’s are 3 fundamentals to weight loss: 1. Fill up on vegetables Vegetables are key when it comes to weight loss. They contain vitamins, minerals, water and fibre to fill you up and give the body what it needs. You feel full and the number of calories you’ve consumed is less than if you chose a bowel of pasta or a baguette. 2. Get moving daily and frequently Walking is such an underrated form of exercise. Fat is stored energy and muscles use up a lot of energy so the more we get the heart rate up and muscles moving, the more energy your body will use. Set yourself a daily or weekly step target to hit. 3. Prioritise sleep Lack of or poor-quality sleep can play havoc with hormones that regulate appetite. Studies have shown that people who sleep less tend to eat bigger portions and snack on sugary foods. Focus on getting a good 8 hours of sleep a night to support weight loss. Take a look at 8 tips to secure a good night’s sleep. Want support in losing weight while eating real food and still being able to enjoy life? Book a free consultation with Natalie Louise to find out how you can build a positive relationship with food and get off the diet wagon. ______________________________________________________________________________________________________ Natalie Louise Burrows Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Natalie no longer works at The Natural Balance - you can read more about our Founder, Kelly here, or our fertility specialist Gail. 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.

It's recommended we sleep for an average of 8 hours a night (between 7 and 9). If we do that, we spend a third of our lives asleep. This may sound like quite a lot but when we consider the amount of work the body does while we're asleep it becomes clear why it’s so important. Restoring neuron connections in our brains Storing memories, building new pathways Repairing cells and muscles Supporting our immune response to kill disease (hence we want to sleep when we’re unwell) Resting our digestive system Detoxifying - our liver and lymphatic system is most active at night Clearing out old cells - which is fundamental to good health and healthy ageing Preparing for the next days’ “fight or flight” response (aka stressors) The less we sleep, the less these tasks are completed and the more we feel the effects. As two-thirds of UK adults are reported to suffer from disrupted sleep and a quarter gets no more than 5 hours of sleep a night it’s unsurprising we’re a nation of declining health. Lack of sleep is associated with an increased risk of many different diseases including cardiovascular disease, obesity, hormone imbalances, depression, diabetes type 2 and dementia. If you’re struggling to sleep or wake and still feel exhausted, here’s some tips to help improve your sleep quality: 1. Increase your exposure to natural day light It might not always be sunny, but natural light in the morning helps our internal body clock to regulate - improving energy during the day and supporting sleep at night. 2. Exercise but not too close to bedtime Exercise can reduce the time it takes to drift off as well as the amount of hours we sleep. However, exercise can stimulate alertness and energy so keep it to the morning or early afternoon where possible. 3. Reduce caffeine intake Black tea, green tea or coffee – it all increases alertness. Aim to keep to 1-2 cups a day and switch to herbal teas and water after lunchtime. 4. Avoid artificial and blue light Not only has the intervention of artificial light begun to disrupt our natural circadian rhythm but blue light can reduce the production of this melatonin – our sleep promoting hormone. Switch mobiles, TVs, laptops and tablets off at least 1 hour before bed to help you wind down and produce melatonin. Keep technology out of the bedroom too! 5. Clear your mind and note down your thoughts Chattering thoughts can often be the reason we can’t fall asleep or wake in the middle of the night. Use journaling as a way to write down what’s on your mind before you go to sleep. 6. Prioritise sleep and be consistent Our natural circadian rhythm is all about routine. Waking up and going to sleep at the same time will help reinforce that rhythm. Now you know how important sleep is, make it a priority so you can live each day to the fullest. If you want more guidance on how to improve your sleep, or any other health concerns, speak to me today with a free introductory consultation. ______________________________________________________________________________________________________ Natalie Louise Burrows Registered Nutritional Therapist Dip CNM, mBANT, mANP, mCNHC Natalie no longer works at The Natural Balance - you can read more about our Founder, Kelly here, or our fertility specialist Gail. 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.

40 can be a big milestone for many, and physiologically a lot of changes start to happen for women. Read on for my key advice that I share with my clients. The value of water should not be underestimated. You absolutely should be drinking a minimum of 1.5 - 2 litres a day. Coffee, tea* and alcohol are all diuretics, increasing water loss which leads to dehydration, decreased energy and can also severely impact your cognitive function. Did you know that sometimes hunger pains are your body’s way of shouting that it’s thirsty? If you feel this way and you’ve recently eaten, suggest having a big drink of water. Chances are the hunger will go away and you’ll also realise how thirsty you are. *Zero caffeine herbal teas are excluded - fresh mint, peppermint, camomile, dandelion root are all great ways to up water intake, especially when it’s cold! Reduce refined carbohydrates - yes that means bread, pasta, bagels, biscuits, cakes. Swap for whole grains and complex carbohydrates such as brown rice, sweet potato, quinoa, buckwheat and oats. This is to minimise spikes in blood sugar; refined carbohydrates are very quickly converted into glucose by the body, spiking insulin levels. This continuous spike can lead to insulin resistance which is the precursor for weight gain and Diabetes Type 2. Complex carbohydrates are just that, complex, so take longer for the body to break down, meaning there is a slow but continuous amount of energy being released. They also keep you full longer, which reduces the need to snack. Don’t skip meals. It can be a tendency for women approaching middle age to start skipping meals as a way to cut calories, however this is one of the worst things you can do as it plays havoc with your hormones. The key here is the old adage of 3 square meals a day, BUT they must be nutritiously dense and packed with fibre. It’s impossible to overeat vegetables, fruit, beans and wholegrains - your body will signal that it has enough nutrients and fibre and tell you it's full, so don’t worry. Bulk up healthy meals with grains such as couscous or quinoa, throw beans such as lentils and chickpeas into every meal and add in complex carbs such as sweet potato or bananas. You will feel satisfied for longer, and all the fibre will ensure your gut is performing at 100%. This will lead to an increased metabolism, faster weight loss and aid detoxification of excess hormones. Don’t avoid the good fat. If you’re unsure what they are and avoid all fats, it’s time to read on! Good fats are vital for healthy brain function, cell reproduction, aids in reducing inflammation and vital to hormone balance, so should not be missed from your daily diet. Good fats are sometimes labelled as Omega 3, 6 or 9 or as essential fatty acids. They are found in oily fish (salmon, mackerel, sardines, oysters), walnuts, chia seeds, hemp seeds, olive oil and flaxseeds. Exercise is the glue - it will help all your good habits stick. We’re all familiar with the benefits of exercise - lowers blood pressure and stress levels, improves metabolism and sleep, increases daily energy, strengthens bones… But one of the secret benefits of exercise is that it provides motivation to continue making healthy food choices. If you’ve just been out for a lovely walk, you’re less likely to overindulge later in the day because you’ve put the effort in to exercise, and internally your body is less likely to crave sugar or carbs. If you are famished post exercise, ensure it’s a protein rich meal to aid in muscle recovery: a hard boiled egg, salad with your choice of protein (tofu, salmon, chicken) or jacket sweet potato with bean chili mix. Aim for a minimum of 30 minutes of exercise 3x a week, and try to make it something you enjoy; long walks outside, fun dance class, yoga or pilates, working out along with YouTube videos or joining the kids in the yard. It all counts. If you interested in learning more about easy daily habits to maximise health in your 40's, you can book in with me for a free consultation and find out how I can 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.

Suffering from sleep issues, anxiety and depression? Let's talk about it. Sleep hygiene is the most important thing to overcome poor sleep.This means No blue light 1 hour before bed. It blocks melatonin release from the pineal gland which is the hormone which helps you sleep. This can form part of your sleep routine. Deep breathing puts the body into the rest and digest nervous system which means we will have a better sleep. If your body is stressed, it means you will have higher cortisol levels and will find it harder to fall asleep. High cortisol levels in the body also deplete serotonin, so you need to ensure you manage your stress levels as best as you can. Evening exercise should be at least 3 hours before bed so the body has time to reduce the endorphins, heart rate and cortisol before sleep. (Unless you're doing calming exercise like yoga) Have a bigger meal for lunch than dinner. Eating too late at night can cause indigestion and reflux. It can also cause you to wake up in the night when blood sugar levels drop. Supporting your nutrition daily can support your mental health and sleep pattern. Many scientific studies show that anxiety and depression are linked with an inflammatory diet high in sugar, caffeine, alcohol and processed foods. The body will be lacking in the right vitamins and minerals to produce neurotransmitters needed for our happy hormones - serotonin, gaba, dopamine. Fresh, home cooked food will make you feel your best and provide your body with all the nutrients it needs to make you feel good. The best foods to increase serotonin levels and all fresh fruits and vegetables such as your leafy greens, cabbage, spinach, kale, chard, as well as nuts, seeds, whole grains, tofu and tempeh, oily fish such as salmon, mackerel, sardines and anchovies and organic meat. Up to 90% of serotonin is made in the gut - not the brain as originally thought! So in order to be able to make this ‘happy hormone’ you need to fix any gut imbalance. Whether you're struggling with IBS or IBD (irritable bowel disease) its important to make sure you are having regular, solid bowel movements to know that your metabolism is working properly and you're able to produce this important neurotransmitter! Many people on poor vegan or vegetarian diets may notice their mood is affected. Your neurotransmitters are made from amino acids which come from protein. If you are not getting the correct amount of protein in your diet, your body will not be able to make serotonin, dopamine and gaba. Therefore it's important to ensure you have adequate plant sources of protein from tofu, tempeh, beans, grains, seeds and pulses to keep you feeling positive! If you interested in learning more about how to improve your sleep or support your mental health with nutrition, book a free consultation on how I can 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.

What is it? Should you do it? Will it work? What is detoxing and why do we need it? Detoxing is the process of removing toxins and wastes from the body in order for our body to function better. The most common way to detox is with a juice diet. Usually 3-5 days is an ideal amount of time. You should always have an 80% vegetable to fruit ratio in your juices so that you maintain a good blood sugar balance. It is actually a great way to help us reset our digestion, boost the immune system, excrete excess hormones and reduce the toxic load we have inside us. Do our livers need help to get rid of toxins? Our liver has over 500 functions in the body and removing toxins and waste products is one of them. If we put extra burden on the liver with high levels of alcohol, caffeine, tobacco, sugar, preservatives, pollution and chemicals, we are making our poor liver work even harder! How do we detox safely, and is there a time limit? The best way to detox safely is by choosing a week when you have time to slow down as the first few days can be tough. Low energy, headaches, hungry and low mood are to be expected, but after day 3 you should start to feel much better. If you've not detoxed before, don't be expecting to run around doing your normal job, doing a HIIT class, meeting friends for dinner and spending hours at the shops. The first few days will take some getting used to and your blood sugar will drop so you will have less energy than normal. Use the time to detox your mind as well. Slow down, relax, let the stress hormones in your bloodstream reduce by deep breathing, meditation, gentle walks, long baths, reading and going to bed just that little bit earlier. Aim to have 4-5 juices per day that are 500ml, as well as plenty of water or herbal tea. A detox is all about flushing out the system so along with low energy, you can be expect to be going to the toilet a lot! Do we need supplements to help us detox or is it more about what we eat? If supplements can help, which are the best ones? Using natural methods are always best however supplements can be useful in giving the liver a helping hand. It’s always advisable to seek guidance from a medical professional. Many prescription medications are metabolised in the liver and if you start to increase the liver's ability to detoxify this can either speed up or slow down the metabolism of the medication which will impact how the medication can work. Be especially careful if you are on any heart medication, cholesterol or diabetes drugs. If you’re not on any medication, a great supplement to help with liver detoxification is the herb milk thistle. A tincture form is better than a tablet, but always ask for guidance from your practitioner if this is the best option for you. How do we know if we’ve taken it too far? You shouldn't detox for more than 5-7 days without professional guidance as you want to ensure you are getting the right balance of nutrients in the body. If you feel dizzy, light headed, make sure you drink plenty of fluid and eat something light such as soup to get your energy levels back up. You may also find that you have little to no bowel movement on a detox, but may experience gas or bloating. This is because of the lack of fibre in the diet. You should notice things going back to normal once you eat food again What foods help cleanse our livers? The best foods for liver clearing are broccoli, cauliflower and sprouts as well as carrots, beetroot, kale, spinach and cucumber. And always add some lemon and ginger for that extra detox boost! The most important thing to remember for detoxing is staying hydrated. Many people may feel light headed, dizzy, or get headaches when they are detoxing so it's important to make sure you have enough fluid in you to detox. It's absolutely essential that you cut out sugar, caffeine, alcohol, tobacco and any processed food for the detox to work. All of these substances are essentially toxic to the body and are what we are trying to get rid of. This can be tough so it may be worth slowing reducing your caffeine intake in the weeks before you detox to avoid getting headaches. Does fasting help us to detox? Fasting when eating a regular diet can help give the digestion a rest so the body can focus on all of the other functions but I wouldn't advise fasting when doing a juice detox as your blood sugar will drop even lower and you may become faint. This is about supporting your liver, so just focus on one thing at a time Does exercise help us detox too? Exercise is one of the best ways to help us detox. When we get the heart pumping, it increases the speed at which the blood flows around the body. The faster we pump, the more times it can pass through the liver to detoxify. We also sweat out lots of toxins in our sweat so you get a double whammy of detox! However, if you're doing a juice cleanse, keep exercise light - a gentle walk, tai chi or breathing exercises. Keep the runs and spin classes to when you're eating full meals again. If you interested in learning more about detoxing, or would like some support to help you through your cleanse, book with me 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.

Working with people each day, every single case and concern is unique - no two people are the same. However, I often get asked the same questions so thought I'd share with you now - the five most common questions I hear about female health. 1. What are hormones? Hormones are chemical messengers in the body. Women have two hormones which rule their life, oestrogen and progesterone and they are pivotal in the three main phases in a woman's development: menstruation, pregnancy and menopause. At each stage there is a shift in the balance of oestrogen and progesterone. Oestrogen is primarily produced in the ovaries and is responsible for the development of female characteristics in the body such as breasts and the uterus. It also plays an essential role in ovulation when the egg is released from the ovaries and the period that happens after. Progesterone is most often associated with pregnancy (pro-gestation). Progesterone can help the body burn fat for fuel, improve mood and reduce anxiety. It is the delicate balance of these hormones, in particular oestrogen which are responsible for many of the ups and downs throughout the month. 2. How do I know if my hormones are out of balance? Women who experience severe PMS, heavy, irregular or no periods, acne on the jawline, breast tenderness, low mood and fatigue, fibroids, PCOS or in some instances infertility, most likely have hormonal imbalance. A lot of these symptoms are often associated with oestrogen dominance, often caused by years on the contraceptive pill, digestive issues or poor diet. Whilst the changing levels of hormones throughout the menstrual cycle can cause women to experience many of these unwanted side effects, it should be by no means ‘the norm’. Many women think that it's ‘just something we have to deal with’ or ‘it’s always been like this’ making it acceptable, but it really isn't. If you experience any of these symptoms for more than a day or two, it's highly advisable to get some nutritional support to improve them. I see a lot of women who have digestive problems that also have hormonal issues. That is because hormones, toxins and wastes are excreted through the bowel. If your metabolism is not functioning properly, then these hormones and wastes get recirculated in the bloodstream and wreak havoc. So if you suffer with any type of IBS, IBD and your experience issues around your cycle, then speak to someone about healing the gut flora and the rest will fall into place a lot easier. 3. I exercise regularly but I've been putting on weight rapidly, especially around my stomach. Is this hormonally related? One of the most common manifestations of hormone imbalance I see in women is rapid weight gain, especially around the middle. What most people don't know is that weight around the stomach area is metabolic. By that, I mean it makes its own hormones and can cause inflammation in the body. Rapid weight gain in this area is often linked with blood sugar imbalance. High blood sugar (from a high carbohydrate and sugar diet) can lead to more rapid weight gain and low blood sugar caused by fasting or under-eating can cause a cortisol and adrenaline spike which taps into the body's glucose stores in the liver and increases blood sugar. Both are equally negative in the long run as blood sugar imbalance leads to insulin resistance, which leads to hormonal imbalance and the cycle continues. If you are exercising and finding that you are not losing weight then you may want to investigate further into hormone imbalance. Many women with PCOS have these issues and the doctors prescribe metformin, a diabetes drug but there are lots of natural methods instead. A modified keto diet can be great to shift the weight initially but it needs to be done safely and in a way to ensure you aren't tired or fatigued from not eating properly. Then long-term diet management with whole foods. 4. What is a ‘normal’ period and should I be worried if mine is different? As with everything to do with the body, there is no ‘normal’ but there are several alarm bells that should ring if you experience any of the following: Severe, heavy, painful periods with clots Cycles that last less than 21 days or more than 35 Low mood or energy that lasts more than a couple of days. It would be advisable to speak to a natural medicine practitioner such as a nutritionist or functional medicine doctor who can resolve these issues naturally through further investigation. For me, I would firstly look at what are your iron levels. Iron is a vasoconstrictor and reduces the blood flow. I see a lot of women in my clinic who are borderline anaemic. As soon as we rectify this their periods become much lighter and less painful. If it's very severe, it's worth speaking to your GP to check for fibroids. If you are regularly experiencing clots in the blood flow then you want to clean up the diet, remove the inflammatory foods such as sugar, caffeine alcohol and processed foods. Any clots bigger than a 50p should be investigated. WARNING: going on the pill will NOT regulate your periods. It will stop ovulation and give you a withdrawal bleed, which is not a real period. Going on the pill will simply prolong your symptoms for when you come back off the pill. Managing your period with the correct diet and the right nutrients can go a long way to making sure your ‘time of the month’ is as balanced and pain free as possible. 5. Can proper nutrition balance my hormones and make the ‘time of the month’ less of a drag? The biggest success I have in my clinic when it comes to balancing hormones, is by cleaning up my clients' diet. I have had women who experience two weeks of the month with severe PMS, low mood, lack of energy and fatigue, and when their periods come they are long, heavy and painful. Within just one month of removing the foods that increase prostaglandins (pain inducing chemicals in the uterus) these women have felt like a new person. It's quite common for these ladies to not even realise their period is approaching. It can really be life-changing when symptoms are severe. Increasing water, reducing sugar, caffeine and alcohol and eating a whole foods diet can work wonders for PMS and periods. Working with herbs and specific supplements for the liver can also be very beneficial to make periods more regular, lighter and less painful. The liver filters all the blood through the system and when it is under stress or burdened from a poor diet, it can be much harder to filter out toxins and hormones which can then recirculate, causing havoc. An accumulation of this leads to all the negative side effects associated with PMS and heavy, painful periods. If you're experiencing any of these above symptoms, book with me and see how I can 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.

_________________________________________________________________________ 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.

When I first met Charlotte she was suffering from severe PMS and period pain that would vary throughout the month. She was also diagnosed with PCOS (Polycystic Ovarian Syndrome) which impacts ovulation, hormones, weight and skin and had experienced these symptoms for years. Charlotte's PMS symptoms would start with ovulation and sometimes last for two weeks. She was feeling very emotional, often wanting to cry for no reason. Her feelings of low mood caused her to lose patience which impacted her relationship and ability to fully perform at work. Constantly being tired meant she found it difficult to concentrate. It was knocking her confidence, moods, sometimes even preventing her from socialising and generally impacting her overall happiness. 7-10 days before her period she would experience many of the common symptoms associated with hormonal imbalance such: Period pains A bloated tummy ‘Feeling rubbish’ Sweet cravings Severe fatigue (wanting to go to bed at 8pm!) Breast tenderness Being tearful Water retention Migraines Spots on jawline Depressed mood Inability to cope with stress Despite visits to the GP in the past to discuss her PCOS and symptom worsening with the coil, very little had changed over time. After our initial consultation together, the most important element was to help Charlotte rebalance what she was eating, ensuring she was supporting her hormones throughout her cycle. First, we introduced her onto the Hormone Balancing Programme which has several important aims: To balance blood sugar - this is Essential when dealing with PCOS and hormonal imbalance Increasing fibre - which helps hormone clearance, in particular oestrogen. Incorporate more essential fatty acids - which help with hormone production and reducing inflammation Reduce foods and toxins that interfere with hormone production and detoxification Clean up the diet to reduce inflammatory foods which impact PMS and energy A significant part of this was ensuring Charlotte ate three square meals, to minimise snacking and stabilise cravings, especially during tough working days. We also worked together to reduce additional stressors put on the body by changing up her eating patterns, discussing the right types of exercise for her, the importance of managing stress and sleep. Even after just 1 month, Charlotte noticed a huge improvement in her overall mood, the period pain and PMS symptoms. Here is what Charlotte had to say... “I'm so thankful I reached out to Kelly, she has helped me so much. I no longer get pains in the run up to my period, and the pains during my period have significantly reduced, I hardly get any PMS, I get a bit emotional but that I can laugh off, my skin is so much better, I don't experience PMS anywhere near to the extent that I used to and I'm so much happier in myself. Kelly has educated me and made me realise that I can be symptom free and that it's all in my control. I've loved working with Kelly, she's amazing at what she does and so passionate about helping you. Kelly educated me on the importance of diet and the impact it has on your hormones and menstrual cycle. There are so many conflicting messages on what you should eat, what food groups you should cut out etc. but Kelly taught me the benefits and nutritional value in certain foods and made me realise food is fuel. As someone who has always suffered from a bad relationship with food, this has massively helped me. I thought I had a pretty healthy diet before, however Kelly opened my eyes to the fact I wasn't eating enough to allow my body to detox itself and I was eating things that were making my pains and symptoms worse! I now eat substantial, filling meals which keep me full, fill me with energy and help reduce my symptoms. The meal plans and information that Kelly provides you with are great - I especially love the shopping list you can just print out and take with you to the supermarket. Kelly also taught me the importance of managing my stress - my job is very fast paced, full-on and stressful - another contributing factor to my symptoms. Also, I would only ever do high intensity workouts which I didn't realise was also adding stress to my body! She provided me with breathing exercises and suggested adding yoga/Pilates to my workout schedule - something which I now love! Thanks Kelly x” Charlotte was on the 3 Month Nutritional Therapy Package. If you're experiencing similar symptoms, book a free 20 minute consultation on how I can 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.