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

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

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

Welcome to The Natural Balance, your go-to resource for all things related to natural health and holistic well-being. Today, we delve into a critical health topic that affects many yet often goes undiagnosed: parasites and leaky gut syndrome. By the end of this blog, you'll have a comprehensive understanding of what leaky gut is, what causes it, its symptoms, the negative impacts it can have on your body, and most importantly, how to heal your gut naturally. What is Leaky Gut? Leaky gut, or increased intestinal permeability, is a condition where the lining of the small intestine becomes damaged. This damage causes undigested food particles, toxins, and bacteria to "leak" through the intestines and flood the bloodstream. When your gut lining becomes too permeable, it allows these unwanted substances to pass through, triggering inflammation and potentially leading to various health issues. What Causes Leaky Gut? Leaky gut can be triggered by a variety of factors, many of which are part of modern-day living. Here are some of the more common causes. Antibiotics: While antibiotics are essential for fighting bacterial infections, their overuse or misuse can disrupt the delicate balance of gut flora. Antibiotics kill both harmful and beneficial bacteria, leading to a weakened gut barrier and increased intestinal permeability. Food Intolerances: Certain foods can cause inflammation and irritation in the gut lining. Common culprits include gluten, dairy, soy, and additives found in processed foods. Repeated exposure to these intolerances can damage the intestinal walls and lead to leaky gut. Travel Bugs: Travelling to different parts of the world exposes your gut to new bacteria and pathogens. Sometimes, these "travel bugs" can cause infections that disrupt your gut lining, leading to increased permeability. Stress: Chronic stress can wreak havoc on your digestive system. It can alter gut motility, reduce blood flow to the intestines, and change the guts microbial balance, all contributing to a leaky gut. Symptoms of Leaky Gut The symptoms of leaky gut can be varied and often overlap with other conditions, making it challenging to diagnose. However, some common signs include: Digestive Issues: Bloating, gas, diarrhoea, or constipation (very similar symptoms to IBS, SIBO and IBD) Food Sensitivities: Increased sensitivity or reactions to certain foods. Chronic Fatigue: Persistent tiredness that doesn't seem to improve with rest. Joint Pain: Unexplained aches and pains in your joints. Skin Problems: Issues such as eczema, rosacea, or acne. Mood Swings: Anxiety, depression, or unexplained mood changes. Negative Impacts of Leaky Gut on the Body When the gut barrier is compromised, it allows harmful substances to enter the bloodstream, triggering an immune response. This can lead to widespread inflammation and has been linked to several health conditions, particularly in those predisposed to autoimmune diseases. Autoimmune Conditions: Leaky gut is thought to be a major contributing factor to autoimmune diseases such as rheumatoid arthritis, lupus, and multiple sclerosis. When the immune system constantly encounters foreign particles from a leaky gut, it can begin to attack the body's own tissues, mistaking them for invaders. Inflammatory Conditions & Chronic Disease : Chronic inflammation due to leaky gut can also exacerbate conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and even metabolic disorders like obesity and diabetes. Mental Health Issues: Emerging research suggests a strong gut-brain connection. A leaky gut can contribute to mental health issues such as anxiety, depression, and cognitive impairments due to the systemic inflammation and altered gut microbiota. How to Fix Leaky Gut Healing a leaky gut requires a comprehensive and targeted approach. At The Natural Balance, we recommend a gut healing protocol that includes dietary changes, supplements, and lifestyle modifications to restore your gut health. Targeted Gut Healing Protocol: The first step in healing your gut is to identify and eliminate foods that cause inflammation. Common offenders include gluten, dairy, soy, and processed foods. An elimination diet can help pinpoint specific triggers. Nutrient-Rich Diet: Focusing on a nutrient-dense approach to food is crucial for gut healing. Include plenty of vegetables, fruits, lean proteins, and healthy fats. Foods rich in fibre, such as flaxseeds, chia seeds, and leafy greens, support gut health by feeding beneficial bacteria and ensuring waste is excreted regularly. Supplements for Gut Health: S everal supplements can aid in repairing the gut lining and reducing inflammation. Please speak to a healthcare professional before taking any though. L-Glutamine: An amino acid that helps regenerate the gut lining. Probiotics : Beneficial bacteria that restore the gut's microbial balance. Zinc: Supports immune function and helps repair the gut lining. Antioxidants: Vitamins A, C, and E combat oxidative stress and inflammation. Lifestyle Modifications: In addition to dietary changes, lifestyle modifications play a crucial role in healing leaky gut. Stress management, exercise and sleep are hugely important as they support the rest and repair for your body. A leaky gut can have a profound impact on your health, leading to various symptoms and increasing the risk of chronic diseases. Understanding the causes, recognising the symptoms, and implementing a targeted gut healing protocol can help restore your gut health and improve your overall well-being. At The Natural Balance, we believe in a holistic approach to health. By addressing the root causes of leaky gut and supporting your body's natural healing processes, you can achieve lasting health and vitality. Get in touch with us for more information on how to take the first step towards understanding your gut health. ______________________________________________________________________________________________________ Kelly Mulhall Registered Nutritional Therapist Dip CNM, mBANT , mANP , mCNHC Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

In the ever-evolving landscape of health and wellness, the concept of nutrition has quickly evolved into being more than just recipes. With the advent of technology and the increasing demand for accessible healthcare, the role of the online nutritionist has become more prominent than ever. Today we'll look into how nutritional therapy has gone virtual, and help guide you on how to find the best online nutritionist and the benefits of online nutritionist consultations.  Emergence of Online Healthcare The digital age has revolutionised many aspects of our lives, and healthcare is no exception. The rise of online nutritionists has made it easier than ever to access expert dietary advice from the comfort of your home. Nutritional therapy is no different. For years here at The Natural Balance we've been virtual, using video and phone calls for nearly all of our consults. We've found the convenience and flexibility offered by online options is preferred by individuals with busy schedules or those who prefer the privacy of remote consultations. Benefits of Online Nutritionist Consultations Opting for an online nutritionist consultation offers numerous advantages: Convenience and Flexibility: You can schedule appointments at times that suit you, without the need to travel. Access to Experts Worldwide: You’re not limited to local professionals, you can seek advice from top nutritionists around the globe. Can't get to Harley Street in London, no worries, we'll share a zoom link. Personalised Plans: The care and detailed protocols provided doesn't change. All information is shared online to ease of use. Continuous Support: Regular check-ins and follow-ups can be easily managed online, ensuring you stay on track with your health goals. How to Find a Nutritionist Online Finding the right online nutritionist can seem daunting, but with the right approach, it’s a straightforward process. Here are some tips to help you find the best online nutritionist for your needs: Research Credentials: Ensure the nutritionist is certified and has the necessary qualifications. In the UK look that your therapist is a member of nutrition or naturopathic associations such as BANT or ANP, and has at least an advanced diploma qualification. Read Reviews: Look for testimonials from previous clients to gauge their effectiveness and approach. These should be visible on their socials, Google reviews and website. Evaluate Communication: Good communication is key to a successful consultation. Make sure the nutritionist is responsive and approachable. Did you feel comfortable in your first consultation? Did they listen to everything you had to say? Check Services Offered: Ensure the nutritionist provides the services you need - these should be visible on their website. For example, here at The Natural Balance we specialise in Gut Health , Hormone Balancing , Fertility and Pregnancy Health , and Disordered Eating . Why Choose The Natural Balance for Your Online Nutritionist Consultation? At The Natural Balance, we pride ourselves on offering exceptional online nutritionist consultations tailored to your unique needs. Here’s why we stand out: Expertise: Our team consists of highly qualified nutritionists with extensive experience in various fields of nutrition. Personalised Approach: We believe in creating customised plans that cater to your individual health goals. Comprehensive Support: From initial consultations to ongoing follow-ups, we provide continuous support to ensure your success. Our online client platform gives you access to us on the go via email, chat function and all your documents handily available. Holistic Health: We focus on overall well-being, incorporating dietary advice with lifestyle recommendations for optimal health. We're so much more than recipe books - protocols, supplement advice, diagnostic testing recommendations, coaching and counselling. Happy Clients: It's why we're here - we love what we do. Our numerous positive testimonials reflect our commitment to client satisfaction and results. Who Are We? Meet The Team Kelly Mulhall - Founder of The Natural Balance & Head Nutritionist. Gut Health Specialist & Health Coach Kelly's approach is holistic, aiming to enhance clients' health through nutrition, fitness, and mental wellbeing. Kelly's journey began with her struggles with digestive and hormonal issues, which led her to a nutritionist whose guidance transformed her health. Inspired, Kelly left her events career to study at the College of Naturopathic Medicine. Kelly's practice is rooted in Naturopathy and Functional Medicine, focusing on identifying and addressing the root causes of health issues through diet, lifestyle, exercise, sleep, and stress management. She is a Master SIBO practitioner, specialising in complex IBS and digestive disorders, and a certified Health Coach, utilising behavioural techniques to help clients maintain their health goals. Kelly advocates for workplace wellness, aiming to foster healthier, happier employees. She conducts nutrition workshops, webinars, in-house clinic days, and offers stress and burnout support through yoga and meditation. Gail Madalena - Fertility, Pregnancy & Hormone Health Specialist Gail focusses on fertility, pregnancy, and women’s health, with a specialisation in hormonal imbalances like irregular cycles, PMS, PCOS, endometriosis, thyroid issues, and sub-optimal fertility. Her aim is to address the root causes of hormonal side effects and symptoms. Gail assists couples in improving their nutrition and lifestyle to support a healthy pregnancy. Having experienced her own fertility journey and living with PCOS since her teens, she understands the effectiveness of natural protocols for hormone balance. Gail's approach goes beyond diet, examining genetic predispositions, family health history, lifestyle, and environment, alongside specific tests for hormone levels, cycles, sperm function, and stress response, all crucial for hormone balance and conception. Irina Pollastri - Eating Disorders & Gut Health Specialist, Health Coach & Nutrigenomics Practitioner Irina specialises in disordered eating and eating disorders, including binge eating, bulimia, chronic dieting, restrictive eating, and emotional eating. She emphasises replenishing essential nutrients for optimal body and brain function over strict meal planning and calorie counting. Her approach integrates nutritional, behavioural, and psychological interventions, alongside health coaching, fostering a collaborative, empowering, and non-judgmental environment. This safe space helps clients explore their relationship with food and work towards a healthier, happier life. As a Nutrigenomics Practitioner, Irina personalises nutrition, supplements, and lifestyle recommendations based on an individual’s genetic makeup. Trained as a Nutritional Therapist and Naturopath at the College of Naturopathic Medicine in London, she is also a Master Practitioner for Obesity and Eating Disorders (NCFED). Choosing an online nutritionist can be a game-changer for your health and well-being. With the convenience, flexibility, and personalised support they offer, it’s no wonder that more people are turning to virtual nutritionist consultations. At The Natural Balance, we are dedicated to helping you achieve your health goals through expert advice and tailored plans. Whether you’re seeking personalised dietary advice or looking to improve your overall health, The Natural Balance is here to support you on your journey. Kelly Mulhall Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner Dip CNM, mBANT , mANP Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Understanding gut health and its profound impact on our overall well-being is essential. A gut health nutritionist specialises in maintaining and improving this delicate balance through tailored dietary strategies. For those interested in real-life applications, consider reading   Case Study: Bloating & Fatigue  for insights into practical outcomes of gut health optimisation. Additionally, we have other case studies such as   Rebecca's Journey: Overcoming IBS and Acne , which highlight the effectiveness of gut-focused interventions in addressing specific health issues. By prioritising gut health with professional guidance, you can achieve significant improvements not only in digestion but across various aspects of your overall wellness. The Vital Role of a Gut Health Nutritionist in Supporting Digestive Wellness A gut health nutritionist plays an essential role in maintaining a healthy gut environment, which is pivotal for overall well-being. By employing specialised dietary strategies, these professionals can help individuals balance their gut microbiota, ensuring optimal digestive function and enhanced systemic health. The term gut health refers to the balance of micro-organisms residing in our digestive tract. These microorganisms, including bacteria, fungi, and viruses, play a crucial role in various bodily functions such as digestion, immunity, weight regulation, and even mental health. Specialised Dietary Strategies for a Healthy Gut Environment Personalised Diet Plans: Gut health nutritionists provide tailored dietary plans based on individual needs and digestive issues. This personalised approach ensures that the dietary recommendations effectively target specific problems such as bloating, constipation, or inflammatory bowel disease (IBD). Balancing Good and Bad Bacteria: A gut health nutritionist focuses on nurturing the microbiome through various methods such as incorporating probiotic-rich foods and consuming prebiotic fibres. Targeted Nutritional Interventions: Supporting digestive function involves targeted nutritional interventions that address specific gastrointestinal issues like elimination diets or consuming anti-inflammatory foods. The Gut-Brain Connection: Gut health nutritionists leverage the connection between gut health and mental well-being to enhance both through dietary adjustments. This includes addressing issues such as disordered eating , emotional eating, and hormonal imbalances that can impact overall wellness. Balancing Good and Bad Bacteria Balancing the good and bad bacteria within the gut is crucial for improved digestion and overall well-being. A gut health nutritionist focuses on nurturing the microbiome through various methods: Incorporating foods rich in probiotics like yoghurt, kefir, and fermented vegetables helps introduce beneficial bacteria into the gut. Foods high in prebiotic fibres such as garlic, onions, and bananas support the growth of good bacteria. Eliminating foods that encourage the overgrowth of bad bacteria, especially in the small intestine which can cause SIBO . Targeted Nutritional Interventions Supporting digestive function involves targeted nutritional interventions that address specific gastrointestinal issues: Identifying food intolerances or allergies through elimination diets can relieve chronic symptoms. Consuming foods with anti-inflammatory properties like turmeric, ginger, and fatty fish can reduce gut inflammation and promote healing. At the same time, reducing inflammatory foods such as processed foods, sugar, red meat and alcohol. If required, using diagnostic testing to identify if there is anything else occurring such as parasitic invasion or worms. The Gut-Brain Connection The connection between gut health and mental well-being is profound. Gut health nutritionists ensure that not just the gut is well looked after, but also clients' mental health. About 90% of serotonin, a neurotransmitter that affects mood, is produced in the gut. Consuming foods rich in tryptophan like turkey and nuts can boost serotonin levels. Chronic stress negatively impacts gut health. Nutritionists may recommend stress-relieving foods, lifestyle changes and techniques such a forest bathing, meditation and breath work. Gut Health Nutritionists - What Qualifications To Look For It's important that when choosing a gut health nutritionist, you find one that is qualified, registered and one that you feel comfortable with. In the UK look for the following: A minimum of an advanced diploma in Nutritional Therapy or Naturopathic Medicine Registered with a suitable association such as BANT or ANP Additional training that specialises in gut health such as SIBO Doctor training. Never underestimate personal experience! Often gut health nutritionists have gone on their own healing journey. You can read our very own Kelly's here Read about their approach and u nderstand their methodology and ensure it aligns with your health goals and preferences. Gut Health Nutritionists - What To Expect Each therapist will work slightly differently but overall you should expect to spend quite a few hours together discussing your symptoms, having your protocol explained to you, time for questions, and numerous check in's to see how you're progressing. At The Natural Balance we like to work with our clients for a minimum of 3 months. This may seem like a long time but healing gut damage takes weeks and months to heal - there's no magic pill unfortunately. Initial Consultation We always start with a short call to learn about your symptoms and understand if we'd be able to help you. We offer these for free as we genuinely want you to have the opportunity to find the right person for you, ask questions about how we work and gauge compatibility. Once we start working with a new client, the consultation process begins with an in-depth initial assessment. This step is crucial for understanding your specific symptoms, medical history, and dietary habits. You will have completed a detailed medical history beforehand so the session is where your therapist can ask questions and leave as much time as possible to go into specifics about your symptoms, diet and lifestyle. This comprehensive assessment allows the nutritionist to pinpoint underlying issues that may not be immediately apparent. Follow Up Consultations After the initial consult, a plan of action - often called a protocol - will be devised by your therapist for you. This varies for each person gut generally it will involve the following: Diagnostic testing: This is not always needed, but often helps to confirm a hypothesis or ensure there is nothing else to be considered. Testing could take the form of blood tests , stool test or SIBO breath test . Customised Food Recommendations: Incorporating foods that promote a healthy balance of good bacteria in your gut while avoiding those that may exacerbate symptoms. Targeted Nutritional Interventions: Utilising specific nutrients known to support gut lining integrity and reduce inflammation. Supplement Guidance: Advising on the use of probiotics, prebiotics, and other supplements to foster a balanced microbiota. The treatment approach focuses on both gut healing and long-term maintenance of digestive health. Read about Jo's story to see how healing her gut changed her life. Through this structured approach, working with a gut health nutritionist becomes a transformative journey towards achieving optimal digestive function and overall well-being. By working with a gut health nutritionist, you can expect a comprehensive approach that goes beyond just food. For those looking to embark on their journey towards better digestive health, seeking the guidance of a qualified gut health nutritionist is a crucial first step. By choosing the right professional and staying updated on emerging trends, you can achieve significant improvements in your gut health and overall well-being. Whether you’re seeking personalised dietary advice or looking to improve your overall health, The Natural Balance is here to support you on your journey. Kelly Mulhall Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner Dip CNM, mBANT , mANP Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Eating disorders are serious mental health conditions that affect millions of individuals worldwide. These disorders, including anorexia nervosa, bulimia nervosa, and binge eating disorder, can have negative impacts on physical health, emotional well-being, and overall quality of life. At The Natural Balance, we understand the complexities of these conditions and offer compassionate, effective eating disorder therapy to support individuals on their journey to recovery. Understanding Eating Disorders Eating disorders, or disordered eating, are characterised by abnormal eating habits, often driven by a desire to control weight, body shape, and self-image. The most common types of eating disorders include: Anorexia Nervosa: Characterised by restrictive eating, an intense fear of gaining weight, and a distorted body image. Bulimia Nervosa: Involves cycles of binge eating followed by purging behaviours such as vomiting, excessive exercise, or laxative use. Binge Eating Disorder: Marked by recurrent episodes of eating large quantities of food, often rapidly and to the point of discomfort, accompanied by feelings of loss of control and shame. These disorders are not solely about food; they are complex mental health conditions that require comprehensive treatment approaches. The Importance of Professional Help Seeking professional help is crucial for anyone struggling with an eating disorder. Early intervention can significantly improve the chances of recovery and reduce the risk of long-term health complications. An eating disorder therapist plays a pivotal role in guiding individuals through the recovery process, providing specialised care tailored to each person's needs. There are several therapeutic approaches that are commonly used to support those with eating disorders. The choice of therapy depends on the specific disorder, the severity of the condition, and the individual's unique needs. Some of the most common types of eating disorder therapy include: Cognitive-Behavioural Therapy (CBT) CBT is one of the most widely used treatments for eating disorders. It focuses on identifying and changing distorted thought patterns and behaviours related to food, body image, and self-esteem. CBT helps individuals develop a healthier image of themselves, coping mechanisms and establish a more balanced relationship with food. Dialectical Behaviour Therapy (DBT) Originally developed for borderline personality disorder, DBT has been adapted to treat eating disorders, particularly those involving self-harm behaviours. DBT combines cognitive-behavioural techniques with mindfulness practices to help individuals manage emotions, reduce harmful behaviours, and improve interpersonal relationships. Family-Based Therapy (FBT) FBT, also known as the Maudsley method, is particularly effective for adolescents with anorexia nervosa. This approach involves the family in the treatment process, empowering parents to take an active role in their child's recovery. FBT focuses on restoring healthy eating patterns and supporting the adolescent's return to normal development. Interpersonal Psychotherapy (IPT) IPT addresses the interpersonal issues that contribute to the development and maintenance of eating disorders. By improving communication skills and resolving conflicts, IPT helps individuals build healthier relationships and reduce the reliance on disordered eating behaviours as coping mechanisms. Nutritional Counselling Nutritional counselling is an essential component of eating disorder therapy. A registered dietitian or nutritional therapist works with the individual to develop a balanced meal plan, address nutritional deficiencies, and educate them about healthy eating habits. Nutritional counselling supports the therapeutic process by promoting physical health and stability. Mindfulness-Based Therapies Mindfulness-based therapies, such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT), teach individuals to cultivate present-moment awareness and develop a non-judgmental attitude towards their thoughts and feelings. These practices can reduce anxiety, improve emotional regulation, and foster a healthier relationship with food. Finding an Eating Disorder Therapist Near Me Finding the right eating disorder therapist is a crucial step towards recovery. It's important to choose a therapist who specialises in treating eating disorders and has experience with the specific challenges associated with these conditions, but also provides a safe space. At The Natural Balance, we offer expert eating disorder therapy provided by highly trained and compassionate professionals. Our team understands that seeking help can be daunting, which is why we strive to create a supportive and welcoming environment for all our clients. Whether you are looking for an eating disorder therapist near you or seeking remote therapy options, The Natural Balance is here to help. Treatment for Eating Disorders: A Holistic Approach A holistic approach to therapy recognises the interconnectedness of all parts of health and wellness. Addressing the physical, emotional, and psychological aspects of a persons health is the most effective way to maintain longterm health. This also requires specialists, such as a doctor, nutritional therapist and a counsellor, to work together, with patient care at the centre. Physical Health: Restoring physical health is a primary goal in treating eating disorders. This includes stabilising weight, addressing nutritional deficiencies, and managing any medical complications that may have arisen as a result of the disorder. Regular medical monitoring and nutritional counselling are essential components of this process. Emotional & Psychological Health: Eating disorders are often rooted in deep-seated emotional and psychological issues. Therapy aims to uncover and address these underlying issues, such as low self-esteem, trauma, anxiety, and depression. Developing healthy coping mechanisms and building resilience are key aspects of this work. Social & Relationship Health: Eating disorders can strain relationships and lead to social isolation. Therapy often involves improving communication skills, rebuilding trust, and fostering supportive relationships. Group therapy and family therapy can be particularly beneficial in this regard. Spiritual Health: For some individuals, exploring spiritual beliefs and practices can be an important part of the recovery process. This might involve meditation, mindfulness practices, or connecting with a sense of purpose and meaning in life. The Natural Balance Approach to Eating Disorder Therapy At The Natural Balance, we believe in a personalised and compassionate approach to eating disorder therapy. We work with each patient on an individualised level, adapting to their unique needs, ensuring that they receive the most effective and supportive care possible. Our Programmes are designed for you if: Improve your relationship with food and overall health addressing both nutritional and psychological factors that contribute to your current state. Learn to nourish your body with whole foods that support optimal health and vitality. Develop a healthier relationship with food and your body while reducing negative behaviours related to eating. Improve overall well-being by implementing health-promoting lifestyle practices. Gain access to personalised coaching and support, helping to stay motivated and accountable throughout the programme. Make positive and lasting changes to your health and well-being that will help you to live your best life. The Role of Our Eating Disorder Therapist An eating disorder therapist plays a crucial role in the recovery process. They provide specialised care, offer support and guidance, and empower individuals to make positive changes in their lives. Key responsibilities of an eating disorder therapist include: Assessment and Diagnosis The therapist conducts a thorough assessment to understand the individual's eating disorder, medical history, and psychological profile. This assessment helps in developing a tailored treatment plan that addresses the specific needs of the client. This is all done with care, empathy and privacy. At The Natural Balance we may also look at functional testing to address any other health issues such as IBS, hormonal imbalances or anxiety. Individualised Treatment Programme Based on the assessment, our therapist creates a personalised plan that includes various therapeutic modalities, nutritional counselling, and other supportive services. The programme is regularly reviewed and adjusted as needed to based on your needs. Providing Emotional Support Recovery from an eating disorder can be challenging and emotionally draining. Our therapist provides a safe and supportive space for clients to express their feelings, fears, and concerns. We work on building self-esteem and resilience through encouragement. Teaching Coping Skills Therapists teach clients practical coping skills to manage stress, anxiety, and triggers that may lead to disordered eating behaviours. These skills are essential for maintaining long-term recovery, and practical for every day challenges life throws at you. Monitoring Progress Regular sessions with the therapist allow for ongoing monitoring of the client's progress. Our therapist helps clients set achievable goals, celebrate milestones, and address any setbacks that may occur. Overcoming Barriers to Seeking Help Many individuals with eating disorders are hesitant to seek help due to various barriers, such as stigma, fear of judgement, or lack of awareness. It's important to overcome these barriers and recognise the importance of professional treatment. At The Natural Balance, we are committed to creating an inclusive and non-judgmental environment where clients feel safe and supported. We do this a few ways including creating safe spaces, either online or in-person and offering therapists who speak other languages (in case English isn't your first!). Eating disorders are complex conditions that require comprehensive, compassionate, and expert care. At The Natural Balance, we are dedicated to providing the highest quality eating disorder therapy to support individuals on their path to recovery. Whether you are looking for an eating disorder therapist near you or seeking remote therapy options, our team is here to help. If you or a loved one is struggling with an eating disorder, don't hesitate to reach out. The Natural Balance is committed to helping you achieve balance, well-being, and a healthier relationship with food. Contact us today to learn more about our services and start your journey towards recovery. Irina Pollastri Registered Nutritional Therapist, Health Coach, Eating Disorder and Obesity Specialist Dip CNM, mBANT , mANP , mCNHC , NCFED Irina has a special interest in eating disorders and disordered eating, such as binge eating, bulimia, chronic dieting, restrictive eating, emotional eating, and poor relationship with food in general. To provide support in these areas and any co-occurring health conditions, Irina offers a personalised approach, which combines nutritional, behavioural, and psychological interventions. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Being a nutritional therapist and yoga teacher, I consider myself to be a relatively healthy person. I have regular periods, exercise 3 times a week and I didn't think it would take too much to get pregnant. My husband was a fit and healthy man too, so it seemed, like many friends around us, that it might be a straightforward thing. I knew that my age was against me as I was 34 when I started trying, and it's a well known fact that a woman's fertility dramatically decreases as she reaches her mid thirties. So I did take care to implement all of the usual things I would suggest our fertility clients to do; eat organic, stop drinking alcohol, remove harsh cleaning products and chemicals from our home and go for more natural products, try to reduce stress levels, and get a good amount of sleep. To track my ovulation window I was using the internal Ovusense ovulation monitor which is the most accurate way to track your cycle. In order to have the best chances of conception, we were following the one week window either side of ovulation where you aim to have sex every couple of days to maximise the chances of a sperm meeting an egg. Something which is much less fun and sexy once you have to plan this into your weekly diary! Ask any couple religiously trying for a baby and you’ll get the same response. After about 3 months I was late on my period and did a pregnancy test. It said I was 1 week pregnant, however for some reason I didn't feel like this was a ‘true’ pregnancy and I didn't allow myself to get excited by the prospect of having a baby just yet. Sure enough, a few days later, after some period pains and cramps, I miscarried. This is what can be called a ‘chemical pregnancy’, a pregnancy that miscarries in the first few weeks and is often missed by most women, or just dismissed as a ‘late period’. The good news was that I could get pregnant. So we continued to try naturally. Understanding More with Fertility Testing After around 6 months of trying naturally, my husband and I decided to get some routine fertility tests done. This commonly consists of an internal ultrasound for a female - to check your uterus, lining of the womb, and follicle count on each ovary, a blood test for AMH, which gives an indication of your egg reserve as well as various other sex hormones. For the men, its a much easier and simpler process…ejaculate into a plastic pot. When the results came in we were a little shocked. Luckily for me, everything was structurally sound, womb, thickness of lining and ovaries, but worryingly, my egg count was very low - 4.6 to be precise. For my age range it should be somewhere between 6 and 50. Next came my husbands results. He had a low sperm count, poor morphology of 1% (relating to the shape and structure of the sperm - average is 4% and above), and poor motility, meaning they're moving either in the wrong direction or not fast enough. Whilst these results were not totally game over for making a baby naturally, we were advised that we shouldn't leave it too long as my age was against me and that my egg count could drop even more, quite quickly. I asked the clinic what we could do to improve on these results and they simply said “as a nutritionist, you will know more than us about how to improve this. We simply give you the results and suggest you start assisted fertility treatment sooner rather than later”. Hmm ok, not the helpful answer we were hoping for. This was all incredibly scary and a bit shocking. I don't think either of us thought that we would be seemingly so ‘inadequate’ in the fertility department considering our seemingly healthy diet and lifestyle. We decided to embark on a full scale ‘chuck the kitchen sink’ approach to making a baby. This meant lots more testing. Luckily, working with fertility in my own nutrition clinic, I was fairly confident of what to do and where to look for answers. So here's a brief outline of what we investigated and why For me: Vaginal microbiome testing - this checks for a range of bacteria which may hinder conception - eg: BV, Gardnerella Full thyroid panel - thyroid hormones play a big part in a woman's ovulation cycle Day 21 ovulation progesterone test - this indicates if your egg has actually ovulated out of the ovary Sex hormone panel - oestrogen, progesterone, LH, FSH - does the body have too much oestrogen and not enough progesterone? Is there an imbalance between the LH and FSH ratio? Could polycystic ovaries be something to do with it? Prolactin - too high (which can be related to stress) can stop ovulation For my husband: DNA fragmentation/ COMET test - this assesses any damage to the DNA of sperm which can be a huge reason for miscarriage Bacterial test - is there any infection or bacteria negatively associated with sperm health Nutrition and Diet for Improved Fertility Once we had all our tests back we implemented a strict nutrition and supplement regime to get the best quality sperm and eggs we could for the best chances of making a baby. For men, sperm is continuously made in the testes every 3 months. So luckily for them, they can see huge improvements in the quality of their sperm in a short period of time. Unfortunately for us women, we are born with all our eggs we will ever have. Each year once we start menstruating, the number of eggs starts to dwindle and as we reach our mid thirties, the numbers can really start to drop off quite quickly. Whilst we cannot magic up more eggs, like a man can with his sperm, we can aim to make the environment and fluid our eggs bathe in, the best it possibly can be, so that we can have a good quality egg. Many reasons for miscarriage are a poor quality sperm and egg, which can hugely be impacted by diet, lifestyle and stress. Whilst our diet was already in a pretty good place, we took it even more seriously to ensure we were giving our bodies the best nutrients we could. This involved lots of home cooking, healthy fats in the form of fresh oily fish from the fishmongers, such as salmon and mackerel, antioxidant rich foods to help reduce oxidative stress in our bodies, reducing caffeine and completely cutting out alcohol. Sorry guys, but alcohol has a much bigger impact on sperm health than egg health and should really be avoided altogether! Exercise & Impact on Men and Women's Fertility I reduced the amount of HIIT exercise I was doing as this can be a stressor on the body, and focused more on weights, running, circuits and swimming to keep me fit. I started acupuncture to reduce stress in my body and increased my yoga and meditation. For my husband, he cut back on his long, lycra clad bike rides that he loved so much, as heating up the testes can really impact sperm quality. Too much heat oxidises and damages the fat in sperm. So hot baths, saunas, cycling were all off the cards. The poor guy even had to change up his whole underwear drawer to more loose fitting boxers and invested in special ice packs which went in his underwear, to reduce heat in the testes after exercise. Fertility Supplements Next, we had a strict daily regime of fertility supplements and rattled about taking these throughout the day. I must add though, that you should always consult a specialist before taking any supplements as there may be contraindications with your medication and it's important to take the right dosage and quantity when balancing with other supplements, to ensure there are no interactions. For me: Prenatal multi Coq10 Omega 3 Vitamin C, D and E Myoinositol For him: Male multi Coq10 Omega 3 Selenium Alpha Lipoic Acid L Carnitine Exploring Assisted Fertility Options Whilst all of this had been going on, we had also registered with our GP to be referred to the fertility clinic. I knew there was going to be a long waiting list and wanted to make sure I was taking the necessary steps to get the ball rolling, should we need to go down the assisted fertility route. After 4 months of our new fertility diet, lifestyle and supplement regime, we decided to retest my husband's sperm. Due to his high DNA fragmentation and low morphology, we knew this was one of the big reasons we were struggling to get pregnant. To our astonishment and that of his private urologist we had been working with for all the testing, he had seen huge improvements! We had managed to drastically reduce the sperm DNA fragmentation, we improved his morphology by 400%, his motility had increased by 32% and his sperm count had gone up too. This was apparently unheard of! We were so pleased with the results. But despite this good news, we were still not pregnant. It had been coming up to a year since we first started our journey and we knew that time was against us. We had our first call with the fertility clinic, and whilst they told us it was great that we had made such improvements to our egg and sperm quality, it was probably wise to consider assisted fertility if we wanted to have a baby. They said it was likely that we could get pregnant naturally, but that it could take a while. Since we wanted to have more than one child, and knowing I was at this point on my way to being 36 and the odds of successful IVF reduced greatly with age, we decided to go ahead. I do remember feeling a little sad that all our hard work had not enabled us to get pregnant naturally, but we wanted to start a family and knew this was the card we had been dealt and that it was best to think positively and hope for the best. Our IVF journey We were assigned to the fertility clinic at UCLH and taken for more testing. I had more ultrasounds on my ovaries and uterus, hormone tests and then a HyCoSy. A rather uncomfortable procedure where they inject a dye into your fallopian tubes to check for any blockages. This is another common reason that women don't get pregnant, as the egg cannot reach the uterus. Once all of this was done and clear we started treatment. I could write a whole other blog post on my journey through IVF (and I probably will!) but as a summary here (to the happy ending), I will explain the basics and the reasons for the success we had with egg retrieval and good quality embryos. Apart from the hundreds of hormone injections, supplements, vaginal and anal pessaries and various other medications I had to take over several months, I didn't actually find IVF that bad. Whilst it took some getting used to all the injections, I was determined to not let it hinder my summer fun and I was soon taking them out with me and continued my daily regime of injecting in various disabled toilets at concerts, festivals and shopping centres! When it came to the egg retrieval, I was told there were 7 possible eggs they could get. Of this, the likelihood is that less than 50% will survive and even less will survive once they are fertilised with the sperm with the hope of making it to a day 5 or 6 blastocyst. So in reality, it wasn't looking that promising at all that we would get a good batch of eggs. By a miracle, and by that I mean, months of eating well, managing stress levels, cutting out alcohol, avoiding exposure to harsh chemicals and exercising regularly, we kept an astonishing 7 out of 7 eggs. Not only that, but all of them fertilised with the sperm and were grown to a day 5 or 6 blastocyst, meaning they were ready to be implanted. This was overwhelmingly the best results we could have ever hoped for. The embryologist was astonished and said it was a huge success and not something she saw every day. It was without doubt, down to the hard work we put in to get our bodies in the best shape to create a good quality sperm and egg, which meant we ended up with 7 high quality graded embryos. A couple of months later (after a bout of Covid which delayed things!) we did a frozen embryo transfer cycle and it was successful the first time. Nine months later we gave birth to our beautiful baby boy and still have 6 embryos on ice. We love making babies here at The Natural Balance, and have so many more success stories just like mine. If you would like to discuss anything you've read in this blog in relation to your own concerns around fertility, please book a call with our fertility specialist. Kelly Mulhall Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner Dip CNM, mBANT , mANP Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

“After finding out my AMH levels were low for my age, I wanted the security of knowing I had frozen eggs as a backup option. Gail gave me the tools to really identify ways I could specifically improve my egg quality ahead of this process, giving me the best chance of successful conception in my future.” What were her symptoms? Jessica came to me with a clear goal of maximising her diet and lifestyle ahead of freezing her eggs. She had recently done a blood test with her local GP which showed a lower AMH level than is considered normal for her age. This is a marker of her egg reserve, so it naturally caused her some concern around her future fertility. At 36 years old, she wasn’t in a relationship or at a point where she was considering having a child - although this was definitely something she wanted long-term.  She had already gone through one round of unsuccessful egg collection, where no eggs had matured to a high enough quality, so she wanted to give herself the best chance at a second collection.  Alongside this, she had also previously experienced low iron levels and symptoms of anaemia, which resulted in low energy. Overall, she was really looking for guidance on a healthy, balanced diet and a supplementation protocol to support the egg freezing process. Her diet was predominantly  very healthy and she regularly worked out, although her stress levels from work were extremely high and during these times she would slip into slightly bad habits (eating high sugar snacks). Core symptoms: Low AMH and concerns around egg health & quality Low energy, brain fog and a lack of motivation Frequently low iron levels, which were confirmed via blood tests  Where did we start? In order to get a good overview of Jessica’s current eating habits and lifestyle patterns I asked her to complete a comprehensive health questionnaire, 3 day food diary analysis and lifestyle and mood assessment. There were a lot of positives in Jessica’s diet and she had a really good understanding of how to build a healthy plate, food diversity and a fundamental awareness of the importance of nutrition.  My key concern was to make sure the eggs she had were the best possible quality they could be. We started off by increasing her antioxidant intake via an uptake in fruit and vegetable consumption. Whilst she was already eating these daily, increasing the amount would drastically improve her micronutrient status. Jessica had been on the oral contraceptive pill for over 17 yrs and this invariably would have left her depleted in many nutrients needed for hormone balance, cycle regulation and optimal egg health. We focused on an anti-inflammatory diet rich in omega 3’s, wholegrains and fibre. I also added in more food sources of iron, with both meat and plant based options, as well as upping her consumption of vitamin C to help aid its absorption. This helped the underlying anaemia and reduced her feelings of low energy. The main detrimental factor of Jessica’s diet was her regular intake of alcohol. We looked to reduce this gradually across the 3 months we worked together, as it was something she enjoyed doing on a regular basis. The key issue with a higher consumption is that it can cause changes in ovulation, disrupt cycle length and even affect ovarian reserve. It can also be pro-inflammatory, backlog your detoxification processes and promote dehydration and cravings for energy dense foods.  Key areas we targeted: Reduction in oxidative stress and inflammation to promote egg health Increasing fertility promoting nutrients in to her day to day diet and reducing refined/processed foods Supporting detoxification pathways  Targeting the endocrine system to balance hormone levels What did we do long term? Over time we began to shift our focus towards Jessica’s lifestyle. Her job was causing her continued periods of stress and to cope with this she was turning to high intensity exercise. Whilst exercise can be extremely beneficial for egg health, over exertion can also have negative impacts. This is due to elevated cortisol levels, a hormone responsible for our stress response.  A key priority was to down regulate Jessica’s nervous system by regulating and encouraging the parasympathetic nervous system - our relaxation state. She began to incorporate a daily mindfulness routine, including yoga and meditation, as well as switching her HIIT workouts for more strength based sessions and adding in recovery days. We also adapted her eating environment to encourage slower eating, away from distractions to make sure she was sufficiently digesting her food.  Supplements to promote Egg Health  In conjunction with her diet and lifestyle changes, I also recommended a bespoke supplements plan designed to target Jessica’s specific needs. Some of these included a high potency anti-inflammatory complex to boost the quality of her egg health, alongside a prenatal supplement and a sustainable omega 3. An egg takes approximately 3 months to mature and then ovulate. Having this time to work on diet and supplementation to ensure it has the right nutrients and environment to thrive can be crucial to improving the overall quality and chances of successful conception down the line.   On top of this to help reduce her stress levels and work on her mental health, we incorporated some adaptogens. These plant-based extracts have been shown to reduce the negative effects of stress on the body by modulating certain tissues and organs to reduce the stress response and restore the natural balance. What changes did Jessica see? Jessica instantly began to feel more energised and had a distinct improvement in her concentration levels and overall mood. The reduction in alcohol per week meant she had far less groggy days, which allowed her liver to focus on detoxifying excess hormones and toxins. She felt she was able to manage work stress more effectively and could adapt much more efficiently. When it came to the egg stimulation process, Jessica found the hormone treatment much less gruelling and intense on her body than the first round she had been through. She ended up getting 8 healthy eggs in total, which was a marked improvement and a fantastic result. Her iron levels had also improved and she became much more aware of how much and which foods to consume to get the right amount.  Here is what Jessica had to say... “I found out I had a low egg reserve and immediately panicked about my future fertility options. At this point I began researching egg freezing and decided it was the right choice for me. I went through one round, which was unsuccessful as I didn’t respond well to the stimulation treatment. I felt a bit lost at this point and started to think children weren’t going to be an option for me. This is when I began looking into nutrition and lifestyle factors to improve my odds. I found Gail online and we immediately clicked. She had gone through her own fertility journey and I knew she understood the lows that came with that. I always thought of myself as pretty healthy, but I didn’t realise how many factors can play into egg health and ultimately affect their quality. Gail gave me the knowledge to make lasting changes to my diet. She was so adaptable in her approach and continually modified my plan to suit me and make me more compliant. I had also consistently suffered with low iron levels and a subsequent lack of energy since my childhood. Gail ensured I was eating enough across my daily meals by regularly reviewing my food intake and giving me tips on ways to get more into my diet and improve its absorption. I started to feel a difference almost straight away, which really gave me confidence the diet plan was working. On top of this, I learnt how to support my body through exercise. Instead of doing more damage with repetitive gruelling exercises that were elevating my stress levels, I began to listen to what my body was telling me and started to take care of my mind, which was transformational.  When it came to the egg collection, I felt prepared and empowered by my knowledge and armed with questions to get the correct advice from my healthcare provider. The treatment was successful and they managed to retrieve 8 healthy eggs, which I was so happy with given the past failed round. I am due to go through a final egg collection early this year and Gail continues to support me in preparation. She has been such a beneficial resource and I’m so grateful for all the advice she has shared”.  If you're struggling with infertility, working with our fertility specialist can help you develop a nutrition plan that is tailored to your individual needs. Whether you're trying to conceive or simply looking to improve your health, eating a diet that is rich in fibre and other essential nutrients can provide important nutrition for fertility and pregnancy and support optimal hormonal balance. Gail Madalena Registered Nutritional Therapist, Fertility & Pregnancy Specialist Dip CNM, mBANT , mANP , mCNHC Gail Madalena is a registered nutritional therapist specialising in fertility, pregnancy and women’s health. Her expertise lies in hormonal imbalances, such as irregular cycles, debilitating PMS, PCOS, endometriosis, thyroid issues and sub-optimal fertility. Her goal is to reduce hormonal side effects and symptoms by addressing the root cause of the issue. Gail helps couples optimise your nutrition and lifestyle choices, supporting you on your journey to achieving a healthy pregnancy. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

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

Anna nearly doubled her AMH in 3 months resulting in her successfully freezing three day 5 blastocyst embryos. She went from heartbroken to overjoyed at what her future may now hold! How did she do this? Well let's go back to the start. Anna came to us feeling lost, overwhelmed and quite heartbroken. She had a low ovarian reserve and an AMH of 4.0. In her late thirties she was becoming increasingly worried about having children in the future, so she decided she needed to do something now - and quickly - before she lost her chance. Anna decided she was going to freeze her eggs. However, having spoken with the fertility clinic, she quickly learnt that egg freezing alone may not be enough to secure her chances of a baby in the future. Freezing an embryo (when an egg is fertilised with a sperm) can have a higher chance of surviving the thawing process than an egg alone. Because of this, Anna decided to use a donor sperm. This meant when she came to us, we only had to focus on Anna - her health, her fertility and her eggs. This is still a significant challenge as the success rate of egg to embryo to successfully freezing are low - only about 30-50% of eggs collected will make it to the blastocyst stage (day 3-5 of fertilisation) required to freeze the embryo. Anna desperately wanted to improve her fertility but since she was paying privately to freeze her eggs, it wasn't financially viable for her to work with us one on one. Having had a free 20 minute consultation with her, we agreed that the best start was for her to do our online fertility course - Improve Your Fertility Naturally . This course provides all the information we give in our private consultations but at a self-taught pace and at a fraction of the investment. Anna was incredibly self-motivated, but was worried about costs and further emotional investment without results, so the course felt like the right place to start. "Doing this Fertility Course has been a transformative experience. It was professional, full of useful knowledge and the guidance was clear and actionable." Not only did her AMH increase but her skin cleared up, she lost weight, she completely transformed the way she thought about food, she has drastically improved her diet and has decided to stick to this cleaner way of eating and living as she feels so much better than before. "Amazingly, I started to see significant results in my whole body within just three months of beginning the course and having some extra consultations with Kelly. My AMH levels nearly doubled, going from 4.0 to 7.9, which was an incredible improvement in such a short period." In addition to the Improve Your Fertility Naturally course, Anna booked an extra one off consultation with us to curate a totally tailored supplement regime to optimise all of her levels based on all of her fertility blood tests and ultrasounds. Anna consistently took a range of supplements for 5 months in the lead up to the egg collection. Her supplement protocol was designed to do two things: Improve her overall health; ensuring Anna wasn't deficient herself in essential vitamins and minerals meant her body would be able to function at its best. Improve her reproductive health, specifically ovarian and egg quality; this included a good quality prenatal multi and a whole host of nutrients in high doses to support DNA quality of the developing eggs, ranging from omega's to ubiquinol, NAD and Vitamin E to name a few. And on the day of her egg collection, well, here is Anna's story in her own words.... "On the day of egg collection, 3 eggs were successfully collected. All 3 eggs fertilised, developed into embryos, and 3 reached the blastocyst stage and were successfully frozen. I am incredibly grateful to Kelly and Gail for their guidance and support. They turned my bleak fertility outlook into a story of hope and success. Their expertise, personalised care, and dedication have made all the difference, and I highly recommend their services to anyone facing fertility challenges...Their compassionate approach made me feel understood and hopeful. Doing this Fertility Course has been a transformative experience. It was professional, full of useful knowledge and the guidance was clear and actionable." The fertility doctors were astounded at her results. Not only were they expecting she may need two to three rounds of egg collections to get a supply, they could not believe the high quality eggs that were retrieved AND that 100% of them survived to blastocyst stage. "The doctor told me he was surprised I got any eggs at all. He was genuinely astounded when all of them survived to blastocyst stage and he commended me for my hard work in changing my diet and lifestyle, which clearly had a huge positive impact on my fertility cycle." Anna successfully froze three day 5 blastocyst embryos. Whilst she is hoping to find a partner to have a baby with together, she has certainly secured herself a back up plan should she decide to have a baby on her own in the future. Kelly, founder of The Natural Balance, says: " We are seeing more and more women come to us to secure their fertility options for a time in the future that is right for them. This ranges from egg freezing to embryo freezing with a partner, as well as women going on to have successfully IVF pregnancies on their own with a donor sperm. It is certainly a rollercoaster of emotions but we are hear to support women (and their partners) through these challenging times, all with the aim of starting a family in the future." Read more about Kelly's own challenging but successful fertility journey of her own here . If you too are feeling anxious and overwhelmed about your fertility, please get in touch - we would love to help alleviate some of the pressure of making a baby. Kelly Mulhall Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner Dip CNM, mBANT , mANP Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations. At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

Exercise is absolutely essential to help the liver speed up its detoxification process. When the body is sedentary it takes a lot longer and is less effective at getting rid of unwanted hormones and toxins in the body. Exercise does this by improving the speed of bodily process, such as getting the blood pumping, but also by aiding in massaging organs improving their efficacy. If the liver is not able to function properly then hormones can be reabsorbed back into the bloodstream and this can cause a lot of the unwanted side effects of hormonal imbalance that I've discussed in my other blogs - hormonal acne, mood swings, fatigue, breast tenderness, low mood, anxiety, depression, blood clots and irregular periods. Another wonderful benefit of exercise is that it helps to stabilise blood sugar levels - so to sufferers of menopause, PCOS or insulin resistance in particular, it is non-negotiable that exercise forms a part of your routine. Even taking a brisk walk during your lunch break counts. Stabilising blood sugar levels is one of the many ways I help support my patients in how to balance hormones. Getting a good mix of cardio, strength and low intensity exercise is the best way to support the body (and liver) in metabolising and excreting hormones. Aim for 30-40 minutes of exercise at least 3 times a week with a mix of cardio, jogging, yoga, pilates and weights. Having a blended approach to exercise ensures you're using your body in a variety of ways - cardio is great for elevating and lowering heart rate and improving lung capacity, weights tones and strengthens with minimal stress to the body, and yoga will work on your core strength, breathing and mindfulness. Variety also keeps it fresh, which means you're more likely to continue to exercise. Slaving away for hours at the gym each day is not fun, so you won't make it a priority. If none of the above activities sound fun to you, what does? Rock climbing? Hiking? Cycling? Team sports? Dancing? Any form of exercise is instantly 100x better than the exercise you didn't do. Lastly, exercise helps us to feel great. It will improve your mood for the rest of the day (and help ease those mood swings), is a long term mental health tool, and will physically tire you out so that when bed time comes you're ready to get some great zzz's . Get in touch if you want some exercise inspiration, healthy recipes or nutrition advice if you suspect you have a hormone imbalance. _________________________________________________________________________ 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.