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Kelly Mulhall is the Founder of The Natural Balance and helps people improve their health by making positive changes to their diet. Kelly talks to The Industry Leaders about how she transitioned her life and career via nutrition and gives some recommendations to help you create positive habits. How did you end up sitting where you are today? I was in my 30s and struggled for years with IBS and acne and was getting nowhere with conventional medicine. I decided to look into more natural methods to heal my body and stumbled across nutrition. It was not something I had ever considered, and my diet wasn't particularly healthy. I barely cooked and survived on ready meals and snacks. I saw a nutritionist who completely changed my life, so much that I quit my job in events and marketing to become a Nutritional therapist. What kind of work does your role involve? Day to day, I am working with clients suffering from a range of digestive disorders and/or hormonal imbalance. I will conduct comprehensive medical evaluations on their health to understand the root cause of their symptoms. Once we have found this, which often involves functional medicine testing, we will put together a nutritional plan, discuss supplements, and evaluate other stressors such as work, finances, family, and social life, impacting their health. I usually work closely with my clients for 3-6 months to get the best outcome. What gets you excited about your industry? I love that I can adapt to the latest scientific research within the field of health, wellbeing and nutrition to give the best protocols to those I work with. Patient-centred healthcare is the medical industry's future, and a personalised approach to making someone well is so much more helpful and valuable. I also find the field of nutrigenomics fascinating. The fact that we can switch our genes on and off by what we eat is incredible and will be such an essential part of healthcare in the future. What's the best advice anyone ever gave you? "Live for today with an eye for tomorrow." Enjoy your life to the full but not at the expense of your mental or physical health later. Be aware of the consequences but give yourself some slack. This is why I always use the 80/20 rule. 80% of the time, try to be healthy, and 20% of the time indulge, go wild, do whatever you want. What, or who inspires you? The body inspires me. It is the most complicated machine on this planet, and it's perfectly made. It has this incredible capacity to rejuvenate despite the many things we put it through. There are so many ways we can use the body and mind, and there are literally infinite possibilities within us. The more you connect with your body and mind, the more it blows you away with what it can do. How do you keep up to speed with what's happening in your industry? I think Welltodo always has the latest insights within the business side of health and wellness. But I use a lot of the resources available from The Association of Naturopathic Practitioners and BANT to keep on top of my CPD. I also like to listen to podcasts from the likes of Lucas Rockwood and Dr Chatterji, which have really interesting episodes on a wide variety of wellness experts. What was the most challenging project or situation you've overcome? Coming to a standstill in my career. I was struggling at work, working long hours, hating my job and realising that working for someone else was soul-destroying. Discovering that nutrition could be a career was a lightbulb moment. So I decided to quit my job and a week later had enrolled to become a nutritionist. You finish work today and step outside the office to find a lottery ticket that ends up winning $10 million. What would you do? Firstly I'd hire a huge villa in some hot and sunny place for all my friends and family and have a massive holiday and one big party! Then I'd look at donating some charity, buying a house and investing in my business. How do you switch off after a day at work? Music. I've recently bought a piano, so I've been learning to play. I'm also learning to mix on the decks too. I also love getting out for a walk or cycle listening to some music or a good audiobook. If you had one wish for the future of your industry, what would it be? That it becomes the norm for people to heal their body naturally through proper nutrition, stress reduction and exercise rather than just taking medication. What book or podcast should everyone know about? How Not to Die by Dr Michale Greger - A book that everyone in the world should read! What is the best way to prevent disease and live a long and healthy life? Just eat real food with lots of fruits and vegetables! Atomic Habits by James Clear - if you struggle to stick to new years resolutions or habits then this book is for you! The Body by Bill Bryson - absolutely fascinating account of the history of the body and modern medicine Read how Kelly grew a thriving practice in only one year I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Want to know the best foods to help detoxify and clear excess hormones ? DIM. Aka Diindolylmethane. Diindolylmethane aids oestrogen metabolism in the body. This means it helps the liver clear hormones efficiently, rather than having them reabsorbed back into the bloodstream which can cause a bunch of nasty side effects. When there is oestrogen excess in the body it can lead to acne, mood swings, PMS, irregular menstruation, breast tenderness and headaches to name a few.. Introducing your essential oestrogen clearing foods packed full of DIM! Broccoli Cauliflower Brussel sprouts Cabbage Kale Collard greens Watercress Beetroot & beetroot greens The more of these vegetables you can get in your diet, the more support you are giving your liver to help clear the hormones. How many DIM veggies should you have? In an ideal world 1-2 cups of cooked weight vegetables each day. In terms of flavour, these vegetables don't need much to upgrade them from a sad side, to the meal highlight. My favourite ideas include: Garlic - honestly garlic, and lots of it, brings out the flavour of the vegetable but also provides added microbial properties. If you're sensitive to garlic, try onion and chives Herbs including rosemary, thyme, bay leaves Spice - chili, your favourite hot sauce or tabasco. This is especially delicious on collard greens or kale. Add in some garlic too for extra punch! Nutritional Yeast Flakes - adds a cheesy, nutty flavour. Add just before serving. Great on sprouts or cauliflower Miso paste - good bacteria alternative to salt or soy sauce Simple lemon and mustard Interested in learning more about how to naturally manage your hormones and symptoms? 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 are the telltale signs of stress and anxiety? If you are experiencing any of the following it is definitely worth stopping for a moment and having a look at what you can do in your lifestyle to look after your mental health: muscle tension nausea or dizziness increased heart rate or palpitations, especially when inactive appetite fluctuations disturbed sleep / insomnia increased blood pressure There are certain foods which can negatively impact your mental health. Eating inflammatory foods such as refined sugars, processed foods, takeaways, caffeine and alcohol can not only deplete vitamins and minerals needed to help make the happy hormones (serotonin, dopamine and GABA) they can also impact and weaken your immune system due to lack of nutrients. A poor diet can make you feel flat or fatigued, which can lead to poor mental health, identified in many studies. How to promote happy hormones Serotonin is the feel good hormone which is needed for sleep, mood and motivation. By eating a diet high in fruits and vegetables as well as nuts and seeds you can work to increase this hormone. Sleep also aids in production, so make sure to get those 8 hours. Since 90% of serotonin is made in the gut (not the brain as was previously thought) it's important that you fix any stomach issues such as IBS or IBD to help boost your mood and maximise nutrient absorption. GABA (gamma-Aminobutyric acid) is a calming neurotransmitter that promotes the rest state by inhibiting neural excitation - essentially promotes calm and sleep. If you're deficient in GABA it can lead to cravings, feelings or anxiety or even panic attacks. Thankfully promoting GABA production is easy. Taking the time to pause: breathing exercises, meditation or other stress reduction techniques such as journalling or colouring in. Reducing stimulants: caffeine, alcohol, energy drinks, blue light from screens Eating GABA stimulating foods, especially ones high in B Vitamins, Zinc and Vitamin C. This includes salmon, mackerel, sardines, beef liver and other organ meats, potatoes, squash and other starchy vegetables, leafy greens, most fruit including banana and avocados, nuts and seeds including pistachios, walnuts and sunflower and wholegrains including quinoa. (These foods will also assist serotonin production!) Lastly, one final trick that has been proven to improve energy levels, reduce feelings of anxiety or loneliness, and reduce pain for centuries, is of course exercise. I recognise it can be tough sometimes to get up, or even leave the house, and after spending 12 months in some form of lockdown motivation is very low. So start small - 20 minute walk around your local green space, or a 5 minute breathing exercise (the Calm or Headspace app are great). If you can also catch some sunshine this will help list your mood and help regulate your circadian rhythm. Exercise improves energy but also releases endorphins which help you feel good, reduces pain receptors and decreases stress, so hopefully over time you can increase the amount of time spent moving, or try new exercises such as yoga or HIIT training. I've recently started the Japanese art of forest bathing. You go into a lush, green space and simply stop and be still in nature and take in your surroundings. Be mindful of where you are and take some deep breaths to calm the mind and body. You are not alone, if you need to speak someone, there are many charities who provide a safe and free help line . If you want to chat to me about improving your diet and digestion to maximise every day health whilst boosting your happy hormones, book in a free 20 minute consultation 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.

One of the most common barriers to making healthy choices is time . Work, family, kids, exercise and cooking a healthy meal every day can just be too much to think about sometimes. So help yourself out and follow my top kitchen tips to reduce time spent in the kitchen: Batch cooking! Thai curries, Vegetable Stir Fries, Bean Chilli, Cottage Pie, Ratatouille, Moussaka, roasted vegetables and soups are some great examples of dishes that are easy to make, easy to store and freeze. They're also excellent dishes to bulk up your veggie content. Get yourself some glass storage containers (healthier than plastic ones), so meals are ready to go. Batch cook grains. Cook a big batch of rice, quinoa or couscous at the beginning of the week so that you have some grains ready to add into lunches or dinners without having to wait for them to cook. I sear by this kitchen hack. Food delivery boxes! These are a game changer. I am currently obsessed with Oddbox as I love the fact I am saving all the food from going to landfill and it's a fun surprise each week to see what arrives. I've also been recommending Mindful Chef and Gousto to clients for their dinners, which helps to take away the pressure of meal planning a few times a week. They are also a great way to learn new dishes to add to your cooking repertoire. Meal prep & planning ahead. Trust me, this will make cooking a lot easier and quicker. If you just spend 10 minutes each week deciding the week ahead you will stop yourself snacking, skipping meals or binging on frozen pizzas. It provides routine, structure and can often save you money as you can bulk shop. Make it visible by buying a meal planner so the entire household knows what the plan is - this one can even be put on the fridge. Are you 'stomach hungry' or 'mouth hungry'? There are my tips to stop snacking Make sure to eat 3 full meals a day. If you skip breakfast or lunch you will be rummaging through cupboards to find something to eat. Usually a sugar or caffeine fix as your blood sugar has dropped, and something easy which usually means biscuits, crisps, bread etc. If you're full from a healthy meal, and distracted with the kids or work you'll be surprised how quickly time flies between meals. Ask yourself, are you ‘stomach hungry’ or ‘mouth hungry’? If you're ‘stomach hungry’, usually you feel a little shaky or struggle to concentrate which means your blood sugar has dropped and you need to eat a proper meal. This is fine, refuel with some whole grains, good source of protein and of course lots of veggies. If you are 'mouth hungry', it's usually that you are bored, want a distraction or as a means to procrastinate. Instead, try going for a walk, drink a glass of water or herbal tea or have a 5 minute rest from your computer. Just do something to change up the monotony of sitting at your desk so that you avoid pointless snacking. If you're taking care of the family and it is snack time, try to incorporate healthy snacks you can enjoy together such as apple and peanut butter, veggie sticks and hummus or a healthy trail mix. Want to improve your digestion and stay hydrated? Then follow these steps: Mindful Eating Slow down and look at the food you are eating. This will help the Cephalic Phase of digestion where the brain sees the food and triggers the stomach to start producing digestive juices. If you are on your phone or watching TV, your brain missed this visual trigger and will have a harder time digesting. Sip, don't gulp whilst eating This will help to aid digestion by not overly diluting your stomach acid and digestive enzymes. 3 Square Meals As I said earlier, this will prevent snacking and give your gut the chance to digest its contents fully and provide a chance to rest. And yes, breakfast is one of the most important meals of the day. It will kick start the metabolism, balance the blood sugar, improve energy levels and help with concentration! Eat at the table to prevent reflux and indigestion Taking a short walk after meals will also aid digestion. Let's talk about water targets! These are the levels you want to be hitting to ensure you get enough water each day. You can now get great water bottles with times labelled, set an alarm on your phone, or download an app (there are many!). Just 300ml of water can improve your cognitive performance by 25% so it's important to stay hydrated. Aim for 1.5-2 Litres per day (more if exercising). 300ml upon waking 500ml by lunch 300ml mid afternoon 500ml by dinner 300ml by bed I'd love to speak to you more about forming healthy diet habits, improving your digestion to maximise every day health or boosting your happy hormones, book in a free 20 minute consultation 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.

Feeling ill is awful, and often spreads into all aspects of your life - you miss out on social events, can't support the family as well or get behind at work. This compounds stress and often means we are sicker and for longer. Even with greater flexibility to WFH, we don't always take the necessary time to rest. So what should you do if you get ill? Hot drinks & herbal teas: This will ensure you maintain hydrated but are also soothing, providing healing qualities. Hot water with thyme, peppermint, ginger, lemon, turmeric or yarrow are my favourite. Please note, this excludes cow's milk and caffeinated drinks. Milk increases mucus production and caffeine is a diuretic. Sleep with window cracked open to get some fresh air: Stale and stagnant air means the body can be slower to recover. Mentally this is also invaluable, especially if you're bid ridden as it provides a connection to the outside world. Don’t overeat: Allow the body to focus on healing and fighting infection. When you are ill your body naturally loses its appetite and this is so it can divert energy towards fighting infection, rather than digesting. Eating meals that are easy to digest means the body can focus on repair. Soups, stews and broths are kind on the gut, and full of vital nutrients. As soon as you feel hunger again this is a good sign that you are recovering so be sure to replenish all the lost nutrients with lots of fresh fruits and vegetables. Don't forget fibre too, to ensure that you can eliminate the dead bacteria quickly via excretion. Sleep: This is the time when the immune system repairs and fights infection, so please don't fight it. If you feel tired, let the body sleep. Put your out of office on, put a movie on for the kids and turn your phone on airplane mode. You will recover quicker and better if you let the body do what it needs to do. What foods weaken your immune system? Refined sugars and artificial sweeteners: They deplete nutrients and provide little nutritional value. Sugar causes an inflammatory response in the body and can temporarily paralyse the immune system. Sugar also feeds the infection, as the viral or bacterial cells will hijack your food over your own cells. It goes without saying that cigarettes and alcohol are no good for the immune system. They put an extra burden on the liver and make detoxification harder. Our poor liver never gets a break, processing over 500 other functions so if we it's given further jobs of detoxing cigarette and alcohol chemicals, it means detoxification and excretion of te infection is hindered. Dairy: This can be worse in some people than others, but as I mentioned before, dairy creates more mucus and congestion, which exacerbates the inflammatory response. Best to avoid for a few days. Junk food, processed food, processed meats and take-aways: Similar to sugar, they deplete nutrients and provide little nutritional value. In the case of processed meats, they also contain a high level of sulphites and sulphates, which are yet another toxin for your liver to process. Microwaved food: When you heat food in the microwave it can reduce nutrient content. It's much better to heat food up in the oven or on the stove to prevent vital nutrients being lost. Your mouth has its own microbiome (much like your gut). Try to avoid alcohol based mouthwash as it kills off all the bacteria in your mouth. Our body relies on bacteria to keep the immune system strong, so whilst you may be killing off bad bacteria that causes foul smells, you are also killing off the good bacteria. If you need mouthwash for bad breath, this is a symptom and would indicate something going on in the stomach or gut and this should be investigated seperately. My top tips to strengthen your immune system. Aim for 2-3 fruits and 7-8 vegetables per day: Although the government advises 5 a day, this the minimum to avoid getting sick. If you want to thrive, feel full of energy and develop strong immunity you need to aim for 8-10 serves of fruits and vegetables a day. Prebiotic foods to feed the good bacteria in your gut: Since 70% of your immune system is in your gut its important to make sure you look after it! Getting a good mix of oats, garlic, onions, leeks, chicory and asparagus will help to feed the good bacteria in your gut. Probiotic food is food that already has the growth of beneficial bacteria, in which all goes towards populating your gut with more good bacteria: Getting a daily portion of kombucha, coconut kefir, sauerkraut, kimchi or miso is a great way to keep the gut happy! The immune system also loves Vitamin C, Vitamin D and Zinc: You can find these vitamins naturally occurring in very high amounts in common foods. Vitamin C: Red pepper, kiwi, orange, brusel sprouts, melon Vitamin D: mushrooms, oily fish, eggs, and of course sunlight! Zinc: chickpeas, lentils, nuts, seeds (especially sesame, pumpkin and hemp seeds) Boosting your superfood intake: "Superfoods" are really just foods that are incredibly nutritionally dense. These include garlic, mushrooms, wheatgrass, barley grass, acai, blueberries, beans, chia seeds, beets (root, stalk and leaves!), herbs and spices like turmeric and cinnamon. Overall, being isolation or staying inside is a challenging time for everyone - we are stuck at home, reduction in incidental exercise, working long hours at a desk, huge increase in screen time and not seeing friends and loved ones all contributes to higher stress levels. This can impact our immune system, so any of the above along with a good nights sleep and exercise, will aid in lowering stress and help you to keep on top of your health. Get in touch if you want some more useful diet advice, exercise inspiration, healthy recipes or gut health advice. _________________________________________________________________________ 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.

Here we all are, still in lockdown, and if you're like any of my patients, some bad habits may have formed - especially after Christmas. The New Years Resolutions are long gone, but that's okay. It doesn't have to be all or nothing or as James Clear puts it, author of Atomic Habits: "habits are not a finish line to be crossed, they are a lifestyle to be lived" . Small changes make all the difference and by introducing some of the below quick and easy tips into your routine I'm sure you'll feel better. Reduce time in the kitchen AND eat better Batch cooking! Thai curries, Bean Chilli, Cottage Pies, Ratatouille, Moussaka, Roasted Veggies, Soups - making dishes that are easy to cook in bulk mean you can freeze them or save them for lunch or dinner the next day. Get a slow cooker. You can make many of the above suggestions in one of these, turn it in the morning, and by the time you've turned off from work, dinner is ready. You can also get some for about £20 now. Cook your grains all at once - rice (brown please!), quinoa and couscous keep for a few days, so cook a big batch at the beginning of the week, making it easy to add wholegrains most meals without having to cook. Especially in winter, reheat the grains to make any meal warming. Food delivery boxes! These are a game changer. I am currently obsessed with Oddbox as I love the fact I am saving food from going to landfill. I've also been recommending to my clients to use Mindful Chef or Gousto for their dinners so that they don't have to think of what to cook for dinner. This takes the pressure off planning at least one meal a day and ensures variety. Meal prep and planning ahead. Trust me, this will make cooking a lot easier and quicker. If you just spend 10 minutes each week deciding the week ahead you will stop yourself snacking, skipping meals or binging on frozen pizzas. It provides routine, structure and can often save you money as you can bulk shop. Make it visible by buying a meal planner so the entire household knows what the plan is - this one can even be put on the fridge. Keep yourself sane Maintain a routine. Sounds easy enough right? But then you check the clock and it's 10 minutes before your first Zoom call of the day. Waking up and getting dressed at the same time each day will ensure you maximise your day and make you tired in the evening. Getting dressed is just so mentally you're telling yourself it's work time. Regular exercise - aim for a minimum of 7,000 steps per day. This is so important now that everyone is limited to the rooms of their home. Look out for your mental health - do not ignore it! Deep breathing, meditate, yoga, walking, calling a friend or seeking professional help will help. It's a tough time for everyone - you are not alone. If you're into apps I recommend Headspace, Calm and Audible. Dedicated work space. If you haven't created this already, try to establish one soon. This is so you can create seperate spaces in your home - places where you work are often stressful, and safe spaces where you can relax. The work laptop should not be in your bed! So when you move into a new area at the end of the work day, your mood will instantly improve. Stay connected with family and friends - schedule in VC’s, phone calls and if you are on your own, doing some outdoor exercise with another person (socially distanced of course). If you want to reach out, receive some further healthy lifestyle tips or suffer from digestive issues or hormonal imbalance, I'm offering free 20 minute consultations. _________________________________________________________________________ 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.

Vitamin D is well known for supporting bone development, a healthy immune response, reducing cardiovascular disease and a strong gut microbiome. It was first identified in 1920 and quickly added to foods, swiftly eliminating the high incidence of rickets in children. I’m sure you’ve seen it on many food labels from bread to milks “fortified with Vitamin D” or “great source of Vit D”. It is naturally present in a small number of foods including oily fish such as salmon, mackerel, sardines, herring and also liver, eggs, butter and red meat, however, this is only one of the ways to get your daily intake. Vitamin D is one of the few vitamins the human body creates itself, but requires exposure to the ultraviolet rays in sunlight to activate the process. This can become quite a problem in the UK and other northern hemisphere countries where sunlight is limited for half of the year. So what can you do, especially if you’re pregnant or breastfeeding? Firstly, government guidelines state that everyone in the UK should be on a Vitamin D supplement throughout winter since we do not produce enough due to lack of sunlight. If you are also pregnant or lactating, The National Institute for Health and Clinical Excellence (NICE) recommends taking a Vitamin D supplement of 10 micrograms (or 400 IU) daily. This is also so that breastmilk is not Vitamin D deficient, ensuring baby gets enough too. I always prefer a liquid dropper or gel capsule over a tablet - Viridian is one of my client ‘go-to’s’ for Vitamin D. Like Folic acid, Iron, Calcium and Iodine, good levels of Vitamin D in pregnancy is not only vital for foetal bone development but also to reduce chances of chronic diseases of the infant later in life. If you’re thinking of conceiving soon, along with the other key nutrients, I recommend to ensure you are bulking up your Vitamin D stores to guarantee your body is as best prepared for pregnancy as possible. Once pregnant, your doctor will continuously be monitoring your blood markers but it's worth mentioning that a GP’s ‘normal’ Vitamin D range may be quite different to a naturopath or nutritionist. A doctor will only look at levels low enough to medicate whereas a nutritionist will take a more proactive approach and want to improve levels in order for you and baby to thrive. The NHS range for vitamin D is anywhere from 25-50 nmol/L but I would recommend levels of 100-120 nmol/L if you are trying to conceive or if currently pregnant. It's worth noting that Vitamin D is a fat soluble vitamin which can be stored in fat cells. You can have too much vitamin D so it's important to not overdose and guess how much to take. 400IU per day will be safe to start with but make sure to have your vitamin D tested before taking higher doses. If you are suffering with achy muscles, bones, joints, fatigue, recurrent illness or prone to low mood, then I would recommend getting your levels checked, especially before trying to conceive. I always encourage my clients to have a full blood count that includes Vitamin D, B12 and Iron before trying for a baby. Lastly, if you adhere to a vegan or vegetarian diet, Vitamin D is another supplement on your must have list, alongside Vitamin B12. If you’re pregnant or breastfeeding it is absolutely essential that you’re taking a high dose supplement . It can be tough enough to get enough Vitamin D on a diet that includes meat and fish, but even more so when plant based. If you want to discuss Vitamin D or further pregnancy support reach out to me today by booking below. 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.

Lockdown is simultaneously making it harder and easier to create new routines. We've all been given the gift of time without a commute, but we're also limited in our daily activities so likely seeking reward or excitement via treats or extra time on the couch. If you're like some of my patients, this is now starting to catch up with you, with focus waning and energy levels are up and down like a rollercoaster. Here are some easy tips to help regulate your energy levels and improve your focus. Eat regular meals - breakfast, lunch and dinner. Skipping meals will cause blood sugar to drop which will make you feel tired and impact the brain's ability to function properly Healthy snacks - if you do need a snack, try to make it a healthy one, either mid morning or mid afternoon. My favourite are apple and natural nut butter, carrot sticks and hummus, a boiled egg, handful of unsalted nuts and seeds, homemade protein balls or flapjacks or a smoothie. Try to get regular exercise each day - this may seem counterintuitive, but the more exercise you do the more energy you will have. It will make you sleep better, so feel rested each day. I suggest getting a mix of cardio, strength and relaxing exercise like walking, yoga or jogging. Speaking of sleep, create a bedtime routine - just like you would with a baby. The body then knows its time to sleep, and goes through the biological steps it needs. If you inhibit this process you will make falling asleep tougher and increase the likelihood of a disturbed sleep. Avoid too much caffeine - this will impact blood sugar levels but can also negatively affect people who suffer with anxiety or migraines. Caffeine is neuroexcitatory which means it stimulates the brain and is not something people who experience overstimulation of thoughts will want to be exacerbating. Nap, not another coffee - if you are really tired and have the option then why not try a 20 minute power nap rather than a coffee so that you can feel energised and refreshed. There are studies to show that a power nap really can improve cognitive function so why not give it a go whilst you have a bed in the next room! Breathing/meditation/mindfulness are so important to help improve mental health. They activate the parasympathetic nervous system which will reduce cortisol (our stress hormone), boost our mood and calm us down both physically and mentally. Try breathing in for 4, holding for 4 and exhaling for 4 (repeat 10x) before or after a busy (zoom) meeting. Notice how your muscles relax and thoughts slow down. Perfect to also help unwind before bed. If you want to receive some more support, or discuss any other symptoms such as healthy lifestyle tips or suffer from digestive issues or hormonal imbalance, I'm offering free 20 minute consultations. _________________________________________________________________________ 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.

There are a lot of terms that get tossed around in health, so when trying to navigate your own journey, it can become tricky. Many practitioners are able to advise on food and nutrition, and there are also many resources out there - social media alone can you see you enter a 2 hour deep dive! What's most important for you though is that you find someone who is qualified (they have industry recognised training), will listen and make you feel comfortable. If that's your GP, great! If you're looking for advice that is more specific to diet and the role it plays in your health, read on! What is nutritional therapy? Nutritional therapy is using a task that every human does multiple times a day to improve your overall health and vitality. That task? Eating, of course! Through the use of foods, tailored diets, supplements, and dietary counselling, nutritional therapy assesses where you are health wise NOW, then supporting you right through to your health goal and where you want to BE. A nutritionist will also often help guide you in changing your current behaviour towards nutrition and foods. Nutritional therapy can be used to aid in a huge variety of disorders, diseases and symptoms including fatigue or low energy, weight management, IBS/SIBO, irregular periods, PCOS and hormone support, sport and athlete nutrition, sexual health, natural family planning, fertility or infertility and pregnancy support, or simply if you just want to overhaul your not-so-healthy routine. Okay, that makes sense. But then what is a dietician? Dieticians approach nutrition from a scientific standpoint, rather than holistic, by translating scientific information about food and government dietary guidelines into practical guidance. Similar to nutritional therapy, they will work to treat symptoms and disease via what is eaten and avoided. In the UK, dieticians will often work in hospital settings, providing support to the wider treatment plan of patients alongside specialists, doctors, physiotherapists etc. They also aid in diagnosis, often of eating disorders. In my experience, most people will only encounter a dietician if they've already made it into a hospital setting for treatment, for example, recent diagnosis of diabetes. Whilst on the other hand, patients will often seek out a nutritional therapist for support or through the recommendation of friends and family. Prevention is better than cure. You've no doubt heard this before, but it's true. It's far easier to treat symptoms in their early stages than to manage a disorder or disease down the line, and for many, the prospect of a life long schedule of routine GP appointments and medication is enough motivation. Nutritional therapy can support or alleviate symptoms, as often what we eat or put into our bodies is the culprit. Identifying these and transitioning into a healthier, nutrition based approach provides the foundation of a strong, happy and healthy body - importantly one that is full of vitality with an unrivalled immune system. If you want to learn more, why not why not reach out to me for a free 20 minute consultation where I can tell you more about the wonderful benefits of nutritional therapy. _________________________________________________________________________ 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.

Probiotics are the good bacteria that live within us as part of a symbiotic relationship; we provide a great environment to live and they support us by aiding in digestion and immunity. They are sensitive though, and subject to being colonised by what has been called “bad bacteria” which take hold after antibiotics, food poisoning, a travel bug or long term poor diet. As an adult, we often complain about feeling bloated or “yes, I should take a good probiotic” but how does it all start? Well, babies are born with a sterile gut and the first colonisation of gut bacteria is via the mothers’ vagina through the birth canal. In the days leading up the labour, the mothers’ vaginal flora changes to replicate that of her gastrointestinal tract, so during the process of labour the baby ingests a full spectrum of bacteria. Mum passes on not only genetic information, but a complete gut biome. C-section babies miss this first inoculation, however it can be built up slowly through breast feeding, and long term through food and/or the use of probiotics. Either way, it is important that mum has great gut health, which can be supported through supplements , especially if antibiotics have been administered post surgery. Why the conversation of use of probiotics in children is being discussed lately is the link with increased childhood illness, asthma and allergies. The area has started to be heavily researched, so in the next few years we can expect to see much more research pointing towards the benefits. By why not get a head start now? First the foremost, if your child has taken antibiotics, it should also be accompanied with a course of probiotics during and after the course of antibiotics. Try and get them to take it at the opposite time of the antibiotics - otherwise you’re just wasting a capsule. For children who suffer from common allergies, find a probiotic that contains Lactobacillus rhamnosus, for example this one . For babies, again if on antibiotics or have had a sickness bug, seek out a specialised liquid probiotic - I like Optibac Baby Drops. Of course though, the best way to populate toddlers and children's gut is by feeding them nutritious foods that feed the good bacteria already living inside or promote growth of new bacteria strains. Prebiotic foods include: onion, garlic, asparagus, leeks, flaxseeds (grind up and hide in porridge, pasta, smoothies) apples and bananas. These foods feed the ‘good bacteria’ in our gut which help boost our immune system, synthesise vitamins and help them outgrow the ‘bad bacteria’ which cause digestive issues such as bloating or constipation. Reach out to me and I can help guide you in improving gut health for you and your child. _________________________________________________________________________ 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.

Read how Kelly grew a thriving practice in only one year! 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.

You may not realise it but sleep and immunity go hand in hand. Trouble sleeping is often caused by stress, anxiety and worries. When the body is under mental or physical stress it releases cortisol and adrenaline and these stress hormones reduce the effectiveness of your immune system. If you are getting more than 1-2 coughs and colds per year, it would indicate that you need to give your immune system that little bit of extra support and learn to manage your stress levels. How To Build A Strong Immune System Having a body detox and body cleanse is a great way to give your immune system a boost. The easiest way to do this is by removing inflammatory items such as caffeine, alcohol, sugar and processed foods and replacing them with as many colours of fruits and vegetables as possible. You will be providing your immune system with all the essential nutrients to keep it strong and fend off bacteria, viruses and infections. You want to aim for 2-3 fruits and 7-8 vegetables per day, with at least 20-30 different varieties per week. The more variety means the more diverse bacteria for your gut flora and higher levels of protective phytochemicals. And since 70% of your immune system is in the gut, it’s important that the gut is functioning properly, so if you’re suffering with IBS, you need to get that under control! IBS is one of the biggest problems I deal with in my clinical practice and it’s the most important gateway to a healthy immune system. It’s also directly correlated with hormonal imbalance, as the body isn’t able to detoxify hormones and wastes properly. This can cause a lot of problems with hormonal acne, in particular breakouts along the jawline and cheeks. Getting the gut functioning properly is the first line of action, but using a clarifying cleanser such as this 100% Pure Natural Tea Tree & Willow one will help keep on top of the breakouts whilst you heal the gut. Drinking 2 litres of water a day is imperative to stay hydrated and help the body flush out toxins and wastes. Herbal, non caffeinated tea counts towards this target and Pukka Tea is my all time favourite organic tea brand as they have such a wide selection. Low levels of Vitamin D have been detected in people with weak immune systems. The best food sources come from mushrooms, oily fish and eggs but it’s also important to get a top up in the winter months when we aren’t getting enough vitamin D from the sun. I really like Viridian’s Liquid Vitamin D3 for this purpose. The immune system also heavily relies on zinc which can be found in chickpeas, lentils, nuts and seeds. The highest zinc sources come from shellfish, in particular, oysters but it’s always worth getting a top up from a high potency multivitamin full of natural ingredients such as Terranova’s Living Multinutrient. Some of the best superfoods to eat to boost the immune system are onions and garlic. Raw is even better if you can stomach it, but your friends may not be too keen if you’re munching raw garlic everyday! Having a smoothie is a great way to pack loads of fruits and vegetables in to reach your daily target and I always add in WelleCo’s Super Elixir Greens Mix so that I get high doses of all the best superfoods such as spirulina, wheat and barley grass as well as some of the best medicinal mushrooms, shiitake and maitake. How Can Good Habits & Rituals Improve Your Sleep & Immune System? Practicing good sleep hygiene is the most important way to overcome poor sleep. And because sleep is the time when our immune system kicks into action you need to make sure you are getting a solid 7-8 hours a night. If you follow my top daily routines for good sleep, I guarantee you will be sleeping like a baby in no time! Remove all blue light from screens one hour before bed. Blue light blocks melatonin release from the pineal gland, which is the hormone which helps you sleep. If you have time, indulge in a relaxing bubble bath, listen to some music and just float your stress away. I love Neal's Yard Remedies Aromatic Bath Bubbles for this! Spend two to three minutes deep breathing when you get into bed. Follow a pattern of creating in for four counts, holding for four and exhaling for four. This will instantly put the nervous system in the rest and digest state, slow the heart rate and reduce your stress levels. Prepare the bedroom for sleep - dim the lights 30 minutes before you go to sleep. I then either light a candle or use some Neom De-Stress Essential Oil in my diffuser to create a calming space. So there you have it! My top tips of how to sleep better which will improve and strengthen your immune system. If you want to find out more 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.