<h4>Learn about inflammation and how to reduce it through key lifestyle changes.</h4>Inflammation is a normal immune response to injury or infection in the body. Redness, swelling, pain, heat, and loss of function are five classic symptoms of inflammation. This is your body’s way of protecting the area in order to heal and repair the cells and tissues.Whilst an inflammatory response is designed to be acute and typically resolves itself, problems occur when inflammation persists long-term. Certain diet, lifestyle, and environmental factors can contribute to persistent, low-grade inflammation in the body. Over time this may lead to tissue damage and the development of chronic health conditions such as heart disease, diabetes, joint pain, allergies, cancer, anxiety, and depression. Symptoms of chronic inflammation may include fatigue, digestive problems, weight gain, skin issues, muscle aches, joint pain, and headaches.<h5>Here we discuss 5 key ways to manage or reduce chronic inflammation</h5>1. Lose weightThe body stores fat in a type of tissue called adipose tissue. Research shows that the adipose tissue of obese individuals releases inflammatory molecules into the body. Therefore, it is important to find ways to lose weight through dietary changes and physical activity if you are overweight or obese.2. Manage stressResearch indicates that emotional stress is associated with increased levels of inflammatory molecules, known as cytokines, in the body. Long-term stress can therefore be a significant factor in the development of chronic inflammation. Aim to include at least one relaxing activity in your daily routine. This will depend on personal preference but could include taking a warm bath, going for a walk in nature, watching a funny film, or reading a book.3. Eat a rainbow dietDifferent coloured fruits and vegetables, as well as culinary herbs and spices, contain antioxidants and other plant compounds which help to protect cells from inflammation. Aim for 5 portions of vegetables and 2 fruits per day. Avoid trans fats and excess refined sugar from biscuits, cakes, crisps, pastries and white bread as these can tip the body into a pro-inflammatory state over time.4. Quit smokingCigarette smoke can increase inflammation and weaken the body’s immune defences. Speak to your doctor or local pharmacy about the support that’s available and treatment options to help you quit. There are lots of choices available such as nicotine tablets and patches, e-cigarettes as well as support groups and cognitive behavioural therapy.5. Maximise your sleep qualityFrequent lack of sleep is associated with chronic inflammation. If you are struggling to sleep, try taking a hot bath with Magnesium salts before you go to bed to aid relaxation. You could also avoid screens that emit blue light such as mobile phones and tablets for 1 hour before bed, as the light can interfere with sleep onset, sleep quality and duration. If these strategies do not help, consider speaking to your doctor for help with insomnia.Whilst chronic inflammation can contribute to poor health over time, the good news is that there are plenty of steps you can take now to improve your health, by improving your diet and engaging in more physical activity and relaxation.

What causes inflammation? How to reduce it naturally with top diet and lifestyle tips. 

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<h4>Learn about inflammation and how to reduce it through key lifestyle changes.</h4>Inflammation is a normal immune response to injury or infection in the body. Redness, swelling, pain, heat, and loss of function are five classic symptoms of inflammation. This is your body’s way of protecting the area in order to heal and repair the cells and tissues.Whilst an inflammatory response is designed to be acute and typically resolves itself, problems occur when inflammation persists long-term. Certain diet, lifestyle, and environmental factors can contribute to persistent, low-grade inflammation in the body. Over time this may lead to tissue damage and the development of chronic health conditions such as heart disease, diabetes, <a href="/directory/ingredients/marijuana" target="_blank">joint</a> pain, allergies, cancer, anxiety, and depression. Symptoms of chronic inflammation may include fatigue, digestive problems, weight gain, skin issues, muscle aches, joint pain, and headaches.<h5>Here we discuss 5 key ways to manage or reduce chronic inflammation</h5>1. Lose weightThe body stores fat in a type of tissue called adipose tissue. Research shows that the adipose tissue of obese individuals releases inflammatory molecules into the body. Therefore, it is important to find ways to lose weight through dietary changes and physical activity if you are overweight or obese.2. Manage stressResearch indicates that emotional stress is associated with increased levels of inflammatory molecules, known as cytokines, in the body. Long-term stress can therefore be a significant factor in the development of chronic inflammation. Aim to include at least one relaxing activity in your daily routine. This will depend on personal preference but could include taking a warm bath, going for a walk in nature, watching a funny film, or reading a book.3. Eat a rainbow dietDifferent coloured fruits and vegetables, as well as culinary herbs and spices, contain antioxidants and other plant compounds which help to protect cells from inflammation. Aim for 5 portions of vegetables and 2 fruits per day. Avoid trans fats and excess refined sugar from biscuits, cakes, crisps, pastries and white bread as these can tip the body into a pro-inflammatory state over time.4. Quit smokingCigarette smoke can increase inflammation and weaken the body’s immune defences. Speak to your doctor or local pharmacy about the support that’s available and treatment options to help you quit. There are lots of choices available such as nicotine tablets and patches, e-cigarettes as well as support groups and cognitive behavioural therapy.5. Maximise your sleep qualityFrequent lack of sleep is associated with chronic inflammation. If you are struggling to sleep, try taking a hot bath with <a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a> salts before you go to bed to aid relaxation. You could also avoid screens that emit blue light such as mobile phones and tablets for 1 hour before bed, as the light can interfere with sleep onset, sleep quality and duration. If these strategies do not help, consider speaking to your doctor for help with insomnia.Whilst chronic inflammation can contribute to poor health over time, the good news is that there are plenty of steps you can take now to improve your health, by improving your diet and engaging in more physical activity and relaxation.

What Causes Inflammation?

Registered Nutritional Therapist (DipION), SIBO Practitioner & Content Writer. 

<h4>Is keto the key to optimal health?</h4>The food we eat is the fuel for our body. It’s also what can tip the scale between health and disease. The ketogenic diet, or keto for short, has exploded in popularity in recent years with many people claiming effortless and drastic weight loss alongside dramatic health improvements. Strict low-carbohydrate diets have been successfully used for years for weight loss and several health conditions, like type 2 diabetes, so is keto the key to optimal health?<h4>What is the ketogenic diet?</h4>Believe It or not, the ketogenic diet is not a new concept. It originated in the 1920s when starvation studies discovered that seizures (fitting/epilepsy) stopped after several days without food.1 It was later discovered that the same results could be produced by introducing an extremely low carbohydrate diet. The diet was and still is used to treat epilepsy although now mostly only when anticonvulsant medications don’t work. The human body generally runs on glucose as fuel, sourcing it primarily from carbohydrates and storing fat only to be used in times when carbohydrates are in low supply. The ketogenic diet is an eating plan in which carbohydrate intake is severely restricted. The reduction in carbohydrates puts the body into a metabolic state called ketosis, in which the body is forced to use fat for fuel. As the body breaks down fat, it produces compounds called ketones. Ketones are an efficient energy source for many organs, particularly the brain. Ketones are measurable in a number of ways, including fingerprick blood test, breath analysis and by using urine testing strips.Intermittent fasting, where you limit your intake of food to within a period of around 8 hours or less, while fasting for the remaining 16 hours of the day, can help people to reach ketosis faster.It’s important for any diet to include adequate protein and fat for the body to function properly, however, it’s mainly the adjustment in the ratio of carbohydrate to protein and fat that determines the body’s primary fuel source. Each macronutrient (carbohydrate, fat or protein) makes up a percentage of your recommended daily calorie count, so if one macronutrient is limited, another has to be increased. A ketogenic diet is often formulated to contain more fat and, sometimes, protein in order to compensate for the carbohydrate restriction.2 This is why the ketogenic diet is often referred to as a ‘high fat diet’. <h4>Foods to include on the ketogenic diet</h4>This diet may seem too restrictive and some versions of it rely on processed foods but, when undertaken with an eye on nutritious whole-foods, it can provide a varied and healthy eating plan.Fats <ul><li>Fats and oils are an important part of a ketogenic diet, but not all fats are the same. Saturated fats such as grass-fed butter, ghee (clarified butter), coconut oil, MCT (Medium-chain triglycerides) oil and lard are recommended. These fats make up 50% of our cell membranes and are also used to make our hormones in the body.</li><li>Monounsaturated fats from extra virgin olive oil, flaxseeds, avocados, and macadamia nuts are also commonly included in a ketogenic diet. Avocado oil and extra virgin olive oil can be drizzled over salads and vegetables or used for cooking. Monounsaturated fats have been linked to decreased inflammation and reduced blood pressure.3</li><li>Polyunsaturated fats that are found naturally in grass-fed meat and wild fatty fish are also useful additions to a ketogenic diet plan. Polyunsaturated fats from these sources may help lower LDL cholesterol. Wild-caught salmon and trout are particularly good sources of Omega 3 fatty acids. Alternatively, you could consider a good quality fish oil supplement to ensure optimal levels of anti-inflammatory Omega 3. Omega 3 is anti-inflammatory and supports heart health and brain function. Polyunsaturated fats to avoid are those from processed vegetable oils.</li></ul>Protein<ul><li>Protein is also an important cornerstone of the ketogenic diet, and the amount can be adjusted to suit the individual’s specific needs. While excess protein intake could stop ketone production, some individuals such as athletes find that they can eat higher protein to suit their needs without sacrificing the state of ketosis.</li><li>Wherever possible, choose organic, grass-fed meat or wild-caught fish for lower levels of environmental chemicals and a better Omega-3:Omega-6 ratio. A balanced ratio is more desirable in reducing the risk of many chronic diseases, including cardiovascular disease, cancer, and inflammatory autoimmune diseases.4</li><li>Wild-caught fish like cod, mackerel, halibut, salmon, and trout are all good sources of fish protein to include in a ketogenic diet. Other types of seafood such as crab, scallops, mussels, and squid are also good options. </li><li>Meats to include in a ketogenic diet are fattier cuts of beef, lamb, and free-roaming pork. Dark meat from poultry such as chicken and duck is better to include compared to the white meat as it has a higher fat content. Wild game is also an option to include as a protein source on this diet. Wild meat is truly grass fed and has a good amount of iron, zinc, and vitamin B12.</li><li>Organ meats such as heart, liver, and kidney provide protein as well as an array of vitamins and minerals.</li><li>Eggs are a wholesome and versatile protein source. Ensure to look for organic, free-range eggs. One egg contains about 6 grams of protein and 5 grams of fat. Eggs are also a great source of choline, a vital nutrient used by the liver and brain to function optimally.</li><li>Nut butters are a plant-based source of protein. Be sure to check for added sugars and oils. Almond butter and macadamia nut butter have a higher fat profile, which is more suitable on a ketogenic diet. </li></ul>CarbohydratesVegetables and fruit are important for general health, but some are really high in natural sugars and should therefore be avoided on this diet. A good rule of thumb is to choose vegetables that grow above the ground such as spinach, broccoli, cauliflower, cabbage, and Swiss chard. These can be eaten freely. Minimizing root vegetables such as carrots and beetroot is best on the ketogenic diet. Berries are a low-sugar fruit so can make a nutritious treat, while the tropical fruits such as pineapple are much higher in sugar.HydrationIt’s important to maintain good levels of hydration on the ketogenic diet. Carbohydrates hold on to water and as carbohydrates are restricted you therefore retain less water, which could lead to dehydration. Choose water, herbal teas and black coffee. Another good beverage is bone broth, which is loaded with minerals and nutrients and can be seasoned with salt to help prevent ‘keto flu’ – see below.<h4>Foods to avoid on the ketogenic diet</h4><ul><li>Sugary and processed foods are strictly prohibited on the keto diet. Avoid foods such as biscuits, fizzy drinks, desserts, pastries, pizza, ice cream, cereals as well as sweetened yoghurt. </li><li>It’s important to check food labels for hidden sugars and processed oils in foods such as ketchup, salad dressings and pasta sauces. </li><li>Natural sweeteners such as honey and maple syrup are still sugars and should be minimized or avoided. </li><li>High-starch foods turn into sugar when digested and should therefore be avoided on the ketogenic diet. Starchy foods to avoid include grains, pasta, bread, rice, fries, porridge, oatmeal, legumes, potatoes, sweet potatoes, carrots, beetroots. Even wholegrains are rich in starch.</li><li>Avoid fruits except for berries.</li><li>Higher-carb alcohol drinks such as beer should be avoided, however, lower carb drinks such as gin or vodka with soda water could be a good substitute in moderation. </li><li>Avoid unhealthy fats from processed foods and vegetable oils and margarines. </li></ul><h4>Health benefits of the ketogenic diet</h4>Low-carbohydrate diets have been shown to be more effective than low-fat diets for weight loss.2 The diet encourages lower insulin levels, allowing the body to use stored fat for energy production. It’s the weight loss that draws most people to start the ketogenic diet initially However, the benefits go way beyond a leaner waistline:Improved blood sugar controlThe supply of energy to our tissues is at the core of our metabolism and blood sugar regulation plays an important part in this. The sugar crash that many people experience is a result of consuming foods that are highly processed carbohydrates that result in rapid rises in blood sugar levels. The insulin response that follows reduces our blood sugar levels too quickly, often leaving us with low energy levels. Therefore, by consuming less carbohydrate, blood sugar levels are better regulated, avoiding these insulin spikes and energy dips. Controlling blood sugar levels is critical for individuals with type 2 diabetes. Science has shown the power of the ketogenic diet in the management of type 2 diabetes.5 A blood test marker commonly monitored in diabetes patients is HbA1c. A recent review on published data found that the evidence for improved levels of HbA1c with very low carbohydrate diets was consistent across all studies.6 It can in fact help some individuals with type 2 diabetes achieve remission.6Improved cardiovascular risk markersA common concern for some people is the high fat intake of the ketogenic diet and its effect on cardiovascular health. The science actually shows that the restricted carbohydrate intake on a ketogenic diet lowers the markers that are commonly associated with heart disease. A 2017 review found that ketogenic diets are effective in the reduction of total cholesterol, an increase in HDL (good cholesterol), a decrease in triglycerides, and reductions in LDL (bad cholesterol).7High blood pressure is still considered to be the single biggest risk factor for heart attacks and strokes. Data suggests that the ketogenic diet may help lower blood pressure.8Reduction of fatty liver diseaseWhen it’s not caused by alcohol, fatty liver disease is primarily caused by the excessive intake of refined and processed carbohydrates. Promising studies have shown a rapid reversal of fatty liver disease with a low carbohydrate ketogenic diet.9Reduced inflammation and cancer riskExcessive consumption of highly processed carbohydrates has been shown to illicit an immune response in the body in the form of inflammation. Chronic inflammation over time can have a detrimental effect on the body’s immune system, however, it may also lead to damaged DNA, which has been associated with an increase in risk of cancer.10Obesity has now been recognized as the second leading cause of cancer. There is therefore a correlation between weight loss, reduced inflammation, and cancer risk. Ketogenic diets are currently being investigated for how they may help prevent and treat certain cancers.11 Some studies have demonstrated how the ketogenic diet may be complementary in chemotherapy treatment.12The reduction in inflammation that is accomplished on a ketogenic diet is also being widely researched in autoimmune disease. Improved brain healthBeing in a state of ketosis means that the brain will be using ketones as an energy source. Many individuals report an improved sense of clarity and concentration relating to this.For decades ketogenic diets have been a cornerstone in the management of treatment-resistant epilepsy, particularly in children.13The ketogenic diet is currently being researched to manage or prevent conditions such as Parkinson’s disease, Alzheimer’s, ADHD, and some sleep disorders.14 Higher blood sugar levels cause inflammation that can result in cognitive decline associated with neurological conditions.Improved skin healthStudies have shown that the ketogenic diet has a positive effect on our gut microbiome. Diets that consist of highly processed carbohydrates have the ability to alter the bacterial microbiome, promoting an overgrowth of bacteria that is associated with acne.15<h4>What is the keto flu?</h4>The keto flu is a way of describing some physical and emotional side effects some people experience shortly after starting a ketogenic diet. Symptoms include nausea, sleeplessness, irritability, muscle cramps, stomach pain, and lack of energy. A few factors may be the reasons behind the keto flu:<ul><li>The introduction of more fats if a person has low levels of bile may put strain on the liver and the gallbladder and this may result in feelings of nausea and bloating. </li><li>When insulin levels drop, they trigger the kidneys to release sodium, magnesium, and water. It is imperative that hydration is maintained on a ketogenic diet and that salt and other minerals are included in the diet – see below.</li><li>The ketogenic diet may deplete some key nutrients due to a reduced intake of foods where these nutrients are found. In particular, the B vitamins and potassium. This may contribute to some fatigue and dizziness. Some care should be taken to replenish B vitamins and electrolytes – see tips below. </li></ul>The good news is that while these symptoms may occur soon after starting the ketogenic diet, they usually only last about a week while your body adjusts to the new way of eating.<h4>Important supplementation on the ketogenic diet</h4>If the ketogenic diet is implemented correctly and your digestion is good, the majority of the nutrients needed will come from food. There are however a few supplements that individuals on keto would benefit from:MineralsMinerals are essential to many of the body’s biochemical processes, including the production of energy. Due to the increase of water excreted on the ketogenic diet, the loss of magnesium, sodium, and potassium increases too.16 A good electrolyte powder is recommended to ensure replenishment of lost minerals. B VitaminsVitamin B1 is particularly important to support the body’s transition from predominantly burning sugar to predominantly burning fat for fuel. Vitamin B5 is another key vitamin that is essential in this adaptation to fat burning. A deficiency in vitamin B1 &amp; B5 results in increased fatigue. Additionally, vitamin B3 might promote better cholesterol levels and support general liver health.17Vitamin D3Vitamin D facilitates the absorption of calcium, which could be lacking on a ketogenic diet, especially if dairy is also excluded. The journal of Diabetology &amp; Metabolic Syndrome published a study which showed that vitamin D3 improved glucose tolerance.18 Unless you live in a country with constant sunshine, it’s unlikely that you’ll meet your optimal levels of vitamin D3 from food alone. It’s important to take vitamin K2 along with vitamin D3.FibreIt is essential to maintain good levels of fibre intake while adapting to a ketogenic diet. Fibre is important to maintain healthy gastrointestinal function and minimize the risk of constipation. Include abundant leafy green vegetables, nuts and seeds in your keto diet, but consider psyllium husk or ground flaxseed if you need a little more fibre. <h4>Tips for getting started on the ketogenic diet</h4><ul><li>Ensure you are reading food labels to avoid those hidden sugars</li><li>Consider using an app to track your macros and ensure you are not overeating carbohydrates</li><li>Stay hydrated and be sure to replenish your minerals</li><li>Food prepping for the week can help you stay accountable and sustain the diet</li></ul><h4>Simple ketogenic meal ideas </h4>Breakfast<ul><li>Strawberry avocado smoothie</li><li>Bacon and egg muffins</li><li>Scrambled eggs with avocado and bacon</li></ul>Lunch<ul><li>Avocado and prawn salad</li><li>Grilled chicken salad</li><li>Tuna salad</li></ul>Dinner<ul><li>Keto beef stew</li><li>Garlic &amp; rosemary pork chops with tender-stem broccoli</li><li>Salmon with leafy green salad</li></ul>SummaryThe ketogenic diet is a diet formulated to be very low in carbohydrate and higher in fats, with the purpose of achieving ketosis. It has proven not only effective for weight loss but also for the management of multiple health conditions. Above all, the keto diet’s ability to reduce insulin levels suggests that it is a lifestyle shift that may just be an integral component of optimal health.

Everything you need to know about following a ketogenic diet.

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<a href="/directory/ingredients/olive" target="_blank">extra virgin olive oil</a>

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The Ketogenic Diet: Could It Optimise Your Health?

<h3>Supplements for Digestion</h3>Are you suffering with gas, bloating, reflux, diarrhoea or constipation and wondering how you can support your digestion? Digestive issues are very common, with approximately 4 in 10 people experiencing at least one digestive symptom at any one time. Many individuals can improve their digestion naturally with simple changes to diet, lifestyle, complementary therapies and nutritional supplements. <h3>Key Foods for Digestion</h3>Nutrients which can support healthy digestion include fibre, prebiotic and probiotic foods, magnesium, vitamin A, zinc and glutamine. Avoid processed and sugary foods and include these foods in your diet: <ul><li>Fibre: aim for 7 portions of vegetables and 2 portions of fruit per day, along with a handful of nuts and seeds (particularly flaxseed) or gluten-free wholegrains. </li><li>Prebiotic foods: apples, chicory root, dandelion greens, Jerusalem artichoke, garlic, onions, leeks, asparagus, green (unripe) bananas and whole oats provide a rich source of prebiotics.</li><li>Probiotic foods: good levels of probiotics can be sourced in sauerkraut, kimchi, kombucha, kefir and live yoghurt. </li><li>Kiwi fruit: eating 2 kiwi fruit each day with the skin on has been shown to be beneficial for regulating bowel movements. </li><li>Homemade bone broth: provides an excellent source of vitamin A, magnesium, zinc and glutamine. </li></ul><h3>Which Supplements Can Support Digestion? </h3>Include these top supplements to support digestion:<ol type="1"><li>Digestive enzymes</li><li>Prebiotics</li><li>Probiotics</li><li>Zinc</li><li>Glutamine</li></ol><h3>Top Tips on Buying Supplements for Digestion </h3><ul><li>You may wish to opt for a supplement which combines multiple essential gut-healing nutrients. Look for those combining any of the following ingredients: L-glutamine, NAG, nucleotides, vitamin A, ginger, zinc, slippery elm, marshmallow, pectin, probiotics and prebiotic fibres.</li><li>Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption. </li><li>There are many options when choosing digestive enzymes which can be tailored to your needs. Some contain additional ingredients such as hydrochloric acid to help increase stomach acid levels, and/or botanicals such as fennel or artichoke extract to alleviate gut symptoms. </li></ul><h3>Nutritional Therapy Support For Digestion </h3>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with digestion and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations

Vitamins For Digestion

For fast relief from indigestion, search a range of Digestive Enzyme Supplements. Feel your best from the inside out & find the right Digestion Tablets for you.

Digestion

Registered Nutritional Therapist. PgDip Nutrition Science & Practice. 

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Vitamins for Digestion

This IBS-friendly recipe is suitable for anyone following a low FODMAP diet. It’s super easy to prep and is a lovely comforting low FODMAP soup packed full of nutrients to nourish your gut.Organic free-range chicken provides a good quality source of protein, although can be easily swapped out for black beans instead if you are looking for a vegan or vegetarian alternative. Wild rice packs a powerful punch nutrition-wise by providing a good source of fibre, phytosterols and antioxidants. Kale contains a wide variety of vitamins and minerals, such as vitamins A, K &amp; C, B vitamins, manganese, calcium, copper, potassium and magnesium. Carrots are also nutrient-dense, containing vitamin A and antioxidants.All of these ingredients support gut healing which is important to consider if you suffer from IBS. By using bone broth instead of water you can make this even more gut-friendly, as it contains glutamine, vitamins and minerals to help heal and soothe the gut.<h4>Low FODMAP Slow Cooker Chicken and Wild Rice Soup for IBS</h4>Ingredients:<ul> <li>100g organic free-range chicken breast</li> <li>2 ½ cups of water</li> <li>½ medium-sized carrot (chopped)</li> <li>1/3 cup wild rice (rinsed)</li> <li>¼ teaspoon sea salt</li> <li>½ bay leaf (optional)</li> <li>¼ cup kale leaves (stems removed and chopped)</li></ul>Method:<ul> <li>Place all the ingredients except for the kale into a slow cooker</li> <li>Cook on high for at least 4 hours or on low for approximately 6 hours</li> <li>Just before serving, stir in the kale and season with salt and pepper to taste if needed. Remove the bay leaves.</li> <li>Serve and enjoy!</li></ul>Notes:<ul> <li>Can be stored for up to three days in the refrigerator in an airtight container</li> <li>Can be frozen</li> <li>For more flavour use homemade bone broth or vegetable broth instead of water</li> <li>Vegan or vegetarian? Use black beans instead of chicken</li></ul>

This low FODMAP chicken soup is perfect if you're currently following a low FODMAP diet. It can also be made vegan-friendly.

<a href="/directory/ingredients/plant-sterols" target="_blank">phytosterols</a>

<a href="/directory/ingredients/bean-pod" target="_blank">black beans</a>

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<a href="/directory/ingredients/manganese" target="_blank">manganese</a>

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<a href="/directory/ingredients/black-pepper" target="_blank">pepper</a>

<a href="/directory/ingredients/carrot" target="_blank">carrot</a>

This IBS-friendly recipe is suitable for anyone following a low FODMAP diet. It’s super easy to prep and is a lovely comforting low FODMAP soup packed full of nutrients to nourish your gut.Organic free-range chicken provides a good quality source of protein, although can be easily swapped out for <a href="/directory/ingredients/bean-pod" target="_blank">black beans</a> instead if you are looking for a vegan or vegetarian alternative. Wild rice packs a powerful punch nutrition-wise by providing a good source of fibre, <a href="/directory/ingredients/plant-sterols" target="_blank">phytosterols</a> and antioxidants. <a href="/directory/ingredients/kale" target="_blank">Kale</a> contains a wide variety of vitamins and minerals, such as vitamins A, K &amp; C, B vitamins, <a href="/directory/ingredients/manganese" target="_blank">manganese</a>, <a href="/directory/ingredients/calcium" target="_blank">calcium</a>, <a href="/directory/ingredients/copper" target="_blank">copper</a>, <a href="/directory/ingredients/potassium" target="_blank">potassium</a> and <a href="/directory/ingredients/magnesium" target="_blank">magnesium</a>. Carrots are also nutrient-dense, containing <a href="/directory/ingredients/vitamin-a" target="_blank">vitamin A</a> and antioxidants.All of these ingredients support gut healing which is important to consider if you suffer from IBS. By using bone broth instead of water you can make this even more gut-friendly, as it contains <a href="/directory/ingredients/glutamine" target="_blank">glutamine</a>, vitamins and minerals to help heal and soothe the gut.<h4>Low FODMAP Slow Cooker Chicken and Wild Rice Soup for IBS</h4>Ingredients:<ul> <li>100g organic free-range chicken breast</li> <li>2 ½ cups of water</li> <li>½ medium-sized <a href="/directory/ingredients/carrot" target="_blank">carrot</a> (chopped)</li> <li>1/3 cup wild rice (rinsed)</li> <li>¼ teaspoon <a href="/directory/ingredients/sodium" target="_blank">sea salt</a></li> <li>½ bay leaf (optional)</li> <li>¼ cup kale leaves (stems removed and chopped)</li></ul>Method:<ul> <li>Place all the ingredients except for the kale into a slow cooker</li> <li>Cook on high for at least 4 hours or on low for approximately 6 hours</li> <li>Just before serving, stir in the kale and season with salt and <a href="/directory/ingredients/black-pepper" target="_blank">pepper</a> to taste if needed. Remove the bay leaves.</li> <li>Serve and enjoy!</li></ul>Notes:<ul> <li>Can be stored for up to three days in the refrigerator in an airtight container</li> <li>Can be frozen</li> <li>For more flavour use homemade bone broth or vegetable broth instead of water</li> <li>Vegan or vegetarian? Use black beans instead of chicken</li></ul>

Low FODMAP Slow Cooker Chicken and Wild Rice Soup 

<h4>How too much salt can increase blood pressure and ways to reduce salt in your diet.</h4>Salt, or sodium, is an essential mineral for fluid balance, regulation of blood pressure, nerve impulse transmission, heart function and muscle contraction. The body continually strives to maintain a state of balance, called homeostasis. The kidneys and the hormone aldosterone regulate salt levels within tight parameters. However, problems arise when too much salt is consumed, which can tip the body out of balance. The most well-known problem is high blood pressure (hypertension).Research has found a strong link between excess dietary salt and increased blood pressure over time (140/90mmHg or higher). High blood pressure can increase the risk of heart attack, stroke, heart disease, peripheral arterial disease, aortic aneurysms and also kidney disease. Reducing your overall salt intake, even by small amounts each day, can have a beneficial effect on your health.<h5>Ways to reduce salt in your diet to lower high blood pressure</h5>1. Choose unsalted canned beansAvoid canned beans that are in salted water and stick to those just in water. If you already have a can of salted beans, rinsing the beans with water will help to remove some of the salt.2. Opt for homemade meals over takeawaysReady meals and takeaways are usually high in salt. These are okay as an occasional treat but regular consumption can lead to excessive dietary salt. Many bottled sauces and canned soups also contain extra salt so it is a healthier option to make your own. Cooking from scratch allows you to control how much salt you include, is often cheaper, and can be more enjoyable.3. Swap crisps for unsalted popcornCrisps don’t offer much nutritional value and are highly salted. If you often reach for the crisps, try unsalted popcorn instead which is a good source of fibre and is a better option for managing energy levels and supporting heart health. You can buy this as popping corn from supermarkets to make at home.4. Use spices instead of saltIf you’re cutting down on salt, spices can be a great way to add flavour to roast potatoes, roast vegetables, stews and other dishes, which can still taste delicious salt-free.5. Try a salt alternativeProducts are available in some supermarkets that contain significantly less sodium than regular table salt, and can be a good way to reduce your salt intake if you still want to add some salt to your meal or dishes.6. Avoid the salted nutsNuts can be a healthy snack however the addition of salt can offset their benefits. Choose unsalted nuts instead. You could also lightly cover some nuts and seeds in olive oil with a blend of spices and gently roast them under the grill if you prefer more flavour.Too much salt in the diet can increase the risk of developing high blood pressure, a condition associated with greater risk of heart attack, stroke, heart disease and kidney disease. There are lots of simple ways to reduce dietary salt, such as choosing unsalted snacks, cooking from scratch, swapping salt for spices or using a low salt alternative to table salt.

Why is salt bad for blood pressure and how can you reduce it in your diet?

<a href="/directory/ingredients/sodium" target="_blank">table salt</a>

<a href="/directory/ingredients/olive" target="_blank">olive oil</a>

<h4>How too much salt can increase blood pressure and ways to reduce salt in your diet.</h4>Salt, or <a href="/directory/ingredients/sodium" target="_blank">sodium</a>, is an essential mineral for fluid balance, regulation of blood pressure, nerve impulse transmission, heart function and muscle contraction. The body continually strives to maintain a state of balance, called homeostasis. The kidneys and the hormone aldosterone regulate salt levels within tight parameters. However, problems arise when too much salt is consumed, which can tip the body out of balance. The most well-known problem is high blood pressure (hypertension).Research has found a strong link between excess dietary salt and increased blood pressure over time (140/90mmHg or higher). High blood pressure can increase the risk of heart attack, stroke, heart disease, peripheral arterial disease, aortic aneurysms and also kidney disease. Reducing your overall salt intake, even by small amounts each day, can have a beneficial effect on your health.<h5>Ways to reduce salt in your diet to lower high blood pressure</h5>1. Choose unsalted canned beansAvoid canned beans that are in salted water and stick to those just in water. If you already have a can of salted beans, rinsing the beans with water will help to remove some of the salt.2. Opt for homemade meals over takeawaysReady meals and takeaways are usually high in salt. These are okay as an occasional treat but regular consumption can lead to excessive dietary salt. Many bottled sauces and canned soups also contain extra salt so it is a healthier option to make your own. Cooking from scratch allows you to control how much salt you include, is often cheaper, and can be more enjoyable.3. Swap crisps for unsalted popcornCrisps don’t offer much nutritional value and are highly salted. If you often reach for the crisps, try unsalted popcorn instead which is a good source of fibre and is a better option for managing energy levels and supporting heart health. You can buy this as popping corn from supermarkets to make at home.4. Use spices instead of saltIf you’re cutting down on salt, spices can be a great way to add flavour to roast potatoes, roast vegetables, stews and other dishes, which can still taste delicious salt-free.5. Try a salt alternativeProducts are available in some supermarkets that contain significantly less sodium than regular <a href="/directory/ingredients/sodium" target="_blank">table salt</a>, and can be a good way to reduce your salt intake if you still want to add some salt to your meal or dishes.6. Avoid the salted nutsNuts can be a healthy snack however the addition of salt can offset their benefits. Choose unsalted nuts instead. You could also lightly cover some nuts and seeds in <a href="/directory/ingredients/olive" target="_blank">olive oil</a> with a blend of spices and gently roast them under the grill if you prefer more flavour.Too much salt in the diet can increase the risk of developing high blood pressure, a condition associated with greater risk of heart attack, stroke, heart disease and kidney disease. There are lots of simple ways to reduce dietary salt, such as choosing unsalted snacks, cooking from scratch, swapping salt for spices or using a low salt alternative to table salt.

Is Salt Bad For Blood Pressure?

You might be wondering if there are any specific nutrients that can help to reduce cholesterol. This article will outline some key supplements and nutrients for you to consider which may help to keep your cholesterol levels in check and your heart healthy.<h4>Red Yeast Rice</h4>Rice fermented using monascus purpureus yeast creates a product called red yeast rice that can be bought as a supplement. It contains a key compound called monacolin K which is identical to the active substance in the drug lovastatin that is prescribed to lower cholesterol. Research indicates that red yeast rice supplements are effective at lowering cholesterol. However, it is important to consult a health professional before taking this as a supplement to ensure it is appropriate for you.<h4>Plant Sterols</h4>Plant sterols are naturally occurring constituents of plants that have the effect of inhibiting the absorption of cholesterol from food in the gut. Studies indicate that this leads to reduced levels of cholesterol in the blood. Foods that contain plant sterols include legumes such as beans, chickpeas, and lentils, nuts, seeds, whole grains, fruits, and vegetables. Some spreads are also fortified with plant sterols.Whilst supplements containing plant sterols are available, seek professional advice before taking these due to their potency. Including plant sterols in the diet through foods or fortified spreads is likely to be more beneficial for reducing cholesterol when combined with a healthy diet, quitting smoking, and regular exercise.<h4>Coenzyme Q10 (CoQ10)</h4>CoQ10 is a nutrient that is naturally produced by the body and it is also found in foods such as organ meats, oily fish, oranges, strawberries, spinach, cruciferous vegetables, legumes, pistachios, and sesame seeds. It is involved in cellular reactions that produce energy, and as an antioxidant, it helps to protect cells from damage. CoQ10 is most concentrated in the heart, liver, pancreas, and kidney.Whilst further research is needed, some studies suggest CoQ10 may help to reduce total cholesterol and increase levels of HDL (‘good’ cholesterol). Studies also suggest CoQ10 may support heart function and healthy blood vessels. Prescribed statins can also reduce levels of CoQ10 in the body therefore it is important to consume foods that contain this nutrient and to consider a CoQ10 supplement. However, speak to a health professional if you are taking other medication to avoid drug-nutrient interactions.<h4>Niacin</h4>Niacin, also known as vitamin B3, is vital to enable the body to convert food into usable energy. Food sources include milk, eggs, meat, fish, poultry, portabella mushrooms, avocados, nuts, and whole grains such as brown rice. Niacin has been widely used as a way to reduce ‘bad’ LDL cholesterol and to increase ‘good’ LDL cholesterol.However, there is conflicting evidence as to whether this translates to a reduced risk of conditions associated with high cholesterol, such as cardiovascular disease or atherosclerosis (plaque build-up in the arteries). Furthermore, large doses are generally required which can lead to side effects including flushing of the skin.

Consider including these specific supplements and nutrients in your diet to lower cholesterol and keep your heart healthy. 

<a href="/directory/ingredients/red-yeast" target="_blank">monascus purpureus</a>

<a href="/directory/ingredients/red-yeast" target="_blank">Red Yeast Rice</a>

<a href="/directory/ingredients/plant-sterols" target="_blank">Plant Sterols</a>

<a href="/directory/ingredients/coenzyme-q-10" target="_blank">Coenzyme Q10</a>

<a href="/directory/ingredients/strawberry" target="_blank">strawberries</a>

<a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a>

<a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>

<a href="/directory/ingredients/niacin" target="_blank">Niacin</a>

<a href="/directory/ingredients/sesame" target="_blank">sesame</a>

You might be wondering if there are any specific nutrients that can help to reduce cholesterol. This article will outline some key supplements and nutrients for you to consider which may help to keep your cholesterol levels in check and your heart healthy.<h4><a href="/directory/ingredients/red-yeast" target="_blank">Red Yeast Rice</a></h4>Rice fermented using <a href="/directory/ingredients/red-yeast" target="_blank">monascus purpureus</a> yeast creates a product called red yeast rice that can be bought as a supplement. It contains a key compound called monacolin K which is identical to the active substance in the drug lovastatin that is prescribed to lower cholesterol. Research indicates that red yeast rice supplements are effective at lowering cholesterol. However, it is important to consult a health professional before taking this as a supplement to ensure it is appropriate for you.<h4><a href="/directory/ingredients/plant-sterols" target="_blank">Plant Sterols</a></h4>Plant sterols are naturally occurring constituents of plants that have the effect of inhibiting the absorption of cholesterol from food in the gut. Studies indicate that this leads to reduced levels of cholesterol in the blood. Foods that contain plant sterols include legumes such as beans, chickpeas, and lentils, nuts, seeds, whole grains, fruits, and vegetables. Some spreads are also fortified with plant sterols.Whilst supplements containing plant sterols are available, seek professional advice before taking these due to their potency. Including plant sterols in the diet through foods or fortified spreads is likely to be more beneficial for reducing cholesterol when combined with a healthy diet, quitting smoking, and regular exercise.<h4><a href="/directory/ingredients/coenzyme-q-10" target="_blank">Coenzyme Q10</a> (<a href="/directory/ingredients/coenzyme-q-10" target="_blank">CoQ10</a>)</h4>CoQ10 is a nutrient that is naturally produced by the body and it is also found in foods such as organ meats, oily fish, oranges, <a href="/directory/ingredients/strawberry" target="_blank">strawberries</a>, <a href="/directory/ingredients/spinach" target="_blank">spinach</a>, cruciferous vegetables, legumes, pistachios, and <a href="/directory/ingredients/sesame" target="_blank">sesame</a> seeds. It is involved in cellular reactions that produce energy, and as an <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a>, it helps to protect cells from damage. CoQ10 is most concentrated in the heart, liver, pancreas, and kidney.Whilst further research is needed, some studies suggest CoQ10 may help to reduce total cholesterol and increase levels of HDL (‘good’ cholesterol). Studies also suggest CoQ10 may support heart function and healthy blood vessels. Prescribed statins can also reduce levels of CoQ10 in the body therefore it is important to consume foods that contain this nutrient and to consider a CoQ10 supplement. However, speak to a health professional if you are taking other medication to avoid drug-nutrient interactions.<h4><a href="/directory/ingredients/niacin" target="_blank">Niacin</a></h4>Niacin, also known as <a href="/directory/ingredients/niacinamide" target="_blank">vitamin B3</a>, is vital to enable the body to convert food into usable energy. Food sources include milk, eggs, meat, fish, poultry, portabella mushrooms, avocados, nuts, and whole grains such as <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>. Niacin has been widely used as a way to reduce ‘bad’ LDL cholesterol and to increase ‘good’ LDL cholesterol.However, there is conflicting evidence as to whether this translates to a reduced risk of conditions associated with high cholesterol, such as cardiovascular disease or atherosclerosis (plaque build-up in the arteries). Furthermore, large doses are generally required which can lead to side effects including flushing of the skin.

Key Nutrients That May Lower Cholesterol 

If you find that your bowel habits change throughout your cycle, you’re not alone. “Period poo” is something lots of women experience- in fact it’s an established area of scientific research. Bernstein found that women’s gastrointestinal (GI) symptoms increased before and during their periods. 73% of healthy women in their study experienced at least one GI symptom, with abdominal pain and diarrhoea the most common symptom.1 Research also shows that women with GI disorders such as Inflammatory Bowel Disease (IBD) are more likely to experience a worsening of symptoms premenstrually.2 GI symptoms were also more likely to occur in women who had depressive or anxious emotional symptoms.Imodium is regularly taken for diarrhoea, and laxatives for constipation. However, more natural help may be at hand. Here we give an overview of how your hormones might be affecting your gut, and suggest some key nutrients, supplements and lifestyle recommendations to help support healthier bowels during your menstrual cycle.<h3>What causes your bowels to change during your cycle?</h3>Oestrogen, progesterone and prostaglandins may be affecting your period poo. First, let&#x27;s take a look at a quick overview explaining how hormones fluctuate during your cycle:<ul><li>In the follicular phase, which is from the first day of the period until ovulation, oestrogen rises, peaking just before ovulation when an egg is released from one of the ovaries.</li><li>Ovulation is the trigger, mid-cycle, for oestrogen to drop</li><li>The luteal phase is the stage from ovulation to the start of menstruation</li><li>During the luteal phase, oestrogen fluctuates (falls, rises, then falls) </li><li>Progesterone rises, then falls in the luteal phase</li></ul>When you consider that many cells throughout your body have multiple hormone receptors, influencing cell functioning, it’s little wonder that the changes in these levels of hormones can have such a noticeable effect, on everything from mood to gut health. <h3>How does oestrogen affect the gut?</h3>Oestrogen affects the gut, and the gut affects oestrogen.<ul><li>Oestrogen influences digestion significantly. During the follicular phase, when oestrogen is high, the Migrating Motor Complex (MMC) is slowed, especially at night. The MMC has been described as the housekeeper of the gut. It’s an electromechanical mechanism which sweeps undigested food and other particles through the gut, keeping the gut clean. Research shows that during the follicular phase when oestrogen is high women experience slower stomach emptying and changes in gastric contractions. This can cause bloating and changes in bowel habits, either towards constipation or diarrhoea.3</li><li>Oestrogen interacts with serotonin and nerve signalling systems which play an important role in how your gut works. It boosts serotonin (more on this below), which reduces sensitivity to pain. The oestrogen drop in the luteal phase is linked to decreased serotonin, which brings with it a heightened sensitivity to pain.4</li><li>Gut health plays an important role in how oestrogen is eliminated from the body. Once oestrogen has done its job, it is firstly broken down by the liver and then removed by the body when we have a bowel movement. An imbalance known as “oestrogen dominance” can occur when oestrogen isn’t removed from the gut as effectively as it should be, creating a hormonal pattern where there is excess oestrogen relative to progesterone.</li><li>Oestrogen dominance underlies painful female health issues such as PCOS, endometriosis, increased PMS and uterine fibroids. Bowel regularity is important in helping to make sure that oestrogen is removed from the body properly so that excess oestrogen doesn’t occur. Regular, healthy bowel movements allow your body to get rid of used oestrogen and importantly, stops it from being reabsorbed back into the body. Constipation could be making these oestrogen dominant conditions worse. We look into supplements which can ease constipation naturally and support healthy oestrogen detoxification and elimination from the body at the end of this article. </li><li>The health of the microbiome (the community of bacteria that live in your gut) is also important for maintaining healthy oestrogen levels. Excessive levels of bacteria and unhealthy bacteria in the gut can cause an increase in oestrogen levels by interfering with how oestrogen is broken down and removed from the body.5 Looking after your microbiome, through specific food choices or probiotics, can help keep a healthy balance of the beneficial bacteria in our gut to help manage oestrogen levels. </li></ul><h3>How does progesterone affect gut health?</h3>Progesterone is an anti-inflammatory hormone which helps thicken the lining of the uterus. It rises during the luteal phase then falls as you approach your period. Progesterone may slow the rate at which food travels through the gut, so some people may experience constipation as progesterone rises in the middle of the luteal phase. Progesterone may cause waste to build up in the bowel, which can cause unpleasant effects later in your cycle. When prostaglandins increase at the beginning of your period and loosen the bowel, this excess waste can be expelled suddenly, and cause diarrhoea.6<h3>How do prostaglandins cause period cramps and loose bowels?</h3>As the levels of progesterone falls in the luteal phase, prostaglandins are released, which act on the uterus, causing the thickened uterus lining to shed. Prostaglandins are inflammatory immune chemicals which stimulate the uterus to contract. Prostaglandins also regulate how the muscles in the gut expand and contract. Together with the drop in serotonin at this time, these cramps in the uterus and bowel can feel especially painful. Diarrhoea just before or during the start of your period could be due to the rise in prostaglandins contracting the bowel wall and causing “period poo”.7<h3>How does serotonin affect your period and bowel habits?</h3>You might be surprised to see the “happiness hormone” serotonin mentioned here when we’re talking about hormonal changes which might affect our gut. However, serotonin has many functions. As a neurotransmitter, it sends messages between cells. We are familiar with its importance in mood regulation. But it also has an important function in the gut. The serotonin produced in the gut stimulates peristalsis, which is the muscular movement in your intestine that helps move waste along and allow for a bowel movement. Serotonin and oestrogen levels are linked. When oestrogen drops in the luteal phase, serotonin levels also drop.8 If you experience constipation during this time, it could also be because the falling serotonin is unable to drive peristalsis as effectively. Falling serotonin is one reason why when you’re premenstrual, your mood may suffer too. A tell-tale sign of a susceptibility to low serotonin may be if your mood dramatically improves once your period starts and oestrogen levels have risen again. Another effect of lower serotonin levels just before and during your period is an increased sensitivity to pain.It’s worth noting that although 90% of serotonin is made in the gut, this gut serotonin does not influence the brain. Cells in your gut make serotonin which helps control peristalsis. The serotonin that influences mood is made by neurons in the brain. <h3>Nutrients that support a healthy cycle and healthy bowels</h3>Omega 3: Prostaglandins are made from arachidonic acid, an omega 6 fatty acid. Although we do need some Omega 6 in our diet, studies have found that the Western diet is often much higher in Omega 6 than Omega 3. A higher ratio of omega 6 to omega 3 fats is linked with increased inflammation. Reduce your intake of processed vegetable oils, a common source of Omega 6 and eat two portions of oily fish a week or supplement with Omega 3. This supports an anti-inflammatory environment and may help lessen the effect of prostaglandins.9Magnesium bisglycinate: Magnesium supports menstrual health in a number of ways. As a muscle relaxant, it can relax the smooth muscle walls of the uterus, reducing the cramping effect of prostaglandins. It helps with the elimination of excess oestrogen by supporting liver detoxification and may also help normalise progesterone. Progesterone is made in our cells. Since magnesium maintains healthy cell functioning, it supports your cells to produce the optimum amount of progesterone. When looking for a magnesium supplement, opt for magnesium bisglycinate which is a highly absorbable, well tolerated form.Magnesium citrate: This the recommended form of magnesium if you suffer from constipation. Magnesium citrate has been shown to be a safe, natural way to ease constipation. Probiotics: Probiotics support a healthy balance of gut bacteria. Choose a probiotic which contains lactobacillus, which has been shown to help maintain healthy levels of oestrogen. A healthy gut microbiome helps guard against both constipation and diarrhoea. Inulin: Inulin is a prebiotic, which means it is food for the bacteria in the gut. It can help make bowel movements more regular and ease constipation. New research also shows that inulin may also support sleep and increase healthy gut microbes that reduce the impact of stress.10,11Evening primrose oil: The linoleic acid, a fatty acid in evening primrose oil, can help support the balance between oestrogen and progesterone.Flaxseeds: Flaxseeds, also known as linseeds, are a useful ally in female hormonal health. They bulk up the stool and help get rid of excess and used oestrogen. Taking a teaspoon of flaxseed soaked overnight in water can help to naturally ease constipation. They also feed a healthy microbiome, which in turn supports healthy oestrogen balance and may reduce some of the effects of high oestrogen on the bowels.<h3>Lifestyle to support a healthy cycle and regular bowel movements</h3>It can be helpful to track your menstrual cycle and your digestive symptoms. This will help you notice patterns in your gut symptoms at specific times of the month. If symptoms are cyclical, you can proactively plan supplements, dietary changes and lifestyle factors which will support that phase of your cycle to minimise these symptoms.Address stress to support your gut health during your cycle. There is a very strong link between gut health and your state of mind. When we are more stressed, we are more likely to experience unpleasant GI issues. Try deep, diaphragmatic breathing, mindfulness, meditation, or any healthy activity that helps you relax, such as a walk with a friend or reading a good book.<h3>What to eat to support a healthy cycle and healthy bowel movements</h3>A diet made up of mostly vegetables and fruit, whole grains, healthy fats and protein is sometimes called a Mediterranean diet. This means including oily fish or an omega 3 supplement, nuts and seeds, eating a wide variety of all the different colours of fruit and vegetables, legumes (beans such as soy and lentils or chick peas) and including other sources of lean, quality protein in your diet. Eating a wide range of fruit, vegetables and whole grains will also mean you are getting both soluble and insoluble fibre. This helps keep your bowel regular and protects against constipation and diarrhoea. It also supports the microbiome. Avoid processed and high sugar foods as these have a negative effect on the microbiome and can make both constipation and diarrhoea worse.If you suffer from persistent gut issues, or you have IBS, IBD or Crohn’s, it can be highly beneficial to work with a nutrition professional to optimise your bowel health. <h3>Summary</h3>Your period poo could be due to your hormones. Keep a record and notice patterns in your cycle so that you can better understand what hormonal shifts might be causing changes in your bowel habits. This will help you identify the underlying cause so you can choose the right supplements and lifestyle changes to support hormonal balance. A Mediterranean diet supports healthy bowels, hormonal health and a healthy menstrual cycle. Implementing these recommendations will put you in a great position to respond naturally and healthily to hormonal changes.

Fluctuations in hormones during your cycle could be affecting your bowel movements. 

<a href="/directory/ingredients/evening-primrose" target="_blank">Evening primrose oil</a>

<a href="/directory/ingredients/magnesium" target="_blank">Magnesium citrate</a>

<a href="/directory/ingredients/conjugated-linoleic-acid" target="_blank">linoleic acid</a>

<a href="/directory/ingredients/lactobacillus" target="_blank">lactobacillus</a>

<a href="/directory/ingredients/progesterone" target="_blank">progesterone</a>

<a href="/directory/ingredients/bacillus-coagulans" target="_blank">probiotic</a>

<a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">prebiotic</a>

<a href="/directory/ingredients/fish-oil" target="_blank">omega 6</a>

<a href="/directory/ingredients/inulin" target="_blank">Inulin</a>

If you find that your bowel habits change throughout your cycle, you’re not alone. “Period poo” is something lots of women experience- in fact it’s an established area of scientific research. Bernstein found that women’s gastrointestinal (<a href="/directory/ingredients/kava" target="_blank">GI</a>) symptoms increased before and during their periods. 73% of healthy women in their study experienced at least one GI symptom, with abdominal pain and diarrhoea the most common symptom.1 Research also shows that women with GI disorders such as Inflammatory Bowel Disease (IBD) are more likely to experience a worsening of symptoms premenstrually.2 GI symptoms were also more likely to occur in women who had depressive or anxious emotional symptoms.Imodium is regularly taken for diarrhoea, and laxatives for constipation. However, more natural help may be at hand. Here we give an overview of how your hormones might be affecting your gut, and suggest some key nutrients, supplements and lifestyle recommendations to help support healthier bowels during your menstrual cycle.<h3>What causes your bowels to change during your cycle?</h3>Oestrogen, <a href="/directory/ingredients/progesterone" target="_blank">progesterone</a> and prostaglandins may be affecting your period poo. First, let&#x27;s take a look at a quick overview explaining how hormones fluctuate during your cycle:<ul><li>In the follicular phase, which is from the first day of the period until ovulation, oestrogen rises, peaking just before ovulation when an egg is released from one of the ovaries.</li><li>Ovulation is the trigger, mid-cycle, for oestrogen to drop</li><li>The luteal phase is the stage from ovulation to the start of menstruation</li><li>During the luteal phase, oestrogen fluctuates (falls, rises, then falls) </li><li>Progesterone rises, then falls in the luteal phase</li></ul>When you consider that many cells throughout your body have multiple hormone receptors, influencing cell functioning, it’s little wonder that the changes in these levels of hormones can have such a noticeable effect, on everything from mood to gut health. <h3>How does oestrogen affect the gut?</h3>Oestrogen affects the gut, and the gut affects oestrogen.<ul><li>Oestrogen influences digestion significantly. During the follicular phase, when oestrogen is high, the Migrating Motor Complex (MMC) is slowed, especially at night. The MMC has been described as the housekeeper of the gut. It’s an electromechanical mechanism which sweeps undigested food and other particles through the gut, keeping the gut clean. Research shows that during the follicular phase when oestrogen is high women experience slower stomach emptying and changes in gastric contractions. This can cause bloating and changes in bowel habits, either towards constipation or diarrhoea.3</li><li>Oestrogen interacts with serotonin and nerve signalling systems which play an important role in how your gut works. It boosts serotonin (more on this below), which reduces sensitivity to pain. The oestrogen drop in the luteal phase is linked to decreased serotonin, which brings with it a heightened sensitivity to pain.4</li><li>Gut health plays an important role in how oestrogen is eliminated from the body. Once oestrogen has done its job, it is firstly broken down by the liver and then removed by the body when we have a bowel movement. An imbalance known as “oestrogen dominance” can occur when oestrogen isn’t removed from the gut as effectively as it should be, creating a hormonal pattern where there is excess oestrogen relative to progesterone.</li><li>Oestrogen dominance underlies painful female health issues such as <a href="/directory/ingredients/pycnogenol" target="_blank">PCOS</a>, endometriosis, increased PMS and uterine fibroids. Bowel regularity is important in helping to make sure that oestrogen is removed from the body properly so that excess oestrogen doesn’t occur. Regular, healthy bowel movements allow your body to get rid of used oestrogen and importantly, stops it from being reabsorbed back into the body. Constipation could be making these oestrogen dominant conditions worse. We look into supplements which can ease constipation naturally and support healthy oestrogen detoxification and elimination from the body at the end of this article. </li><li>The health of the microbiome (the community of bacteria that live in your gut) is also important for maintaining healthy oestrogen levels. Excessive levels of bacteria and unhealthy bacteria in the gut can cause an increase in oestrogen levels by interfering with how oestrogen is broken down and removed from the body.5 Looking after your microbiome, through specific food choices or probiotics, can help keep a healthy balance of the beneficial bacteria in our gut to help manage oestrogen levels. </li></ul><h3>How does progesterone affect gut health?</h3>Progesterone is an anti-inflammatory hormone which helps thicken the lining of the uterus. It rises during the luteal phase then falls as you approach your period. Progesterone may slow the rate at which food travels through the gut, so some people may experience constipation as progesterone rises in the middle of the luteal phase. Progesterone may cause waste to build up in the bowel, which can cause unpleasant effects later in your cycle. When prostaglandins increase at the beginning of your period and loosen the bowel, this excess waste can be expelled suddenly, and cause diarrhoea.6<h3>How do prostaglandins cause period cramps and loose bowels?</h3>As the levels of progesterone falls in the luteal phase, prostaglandins are released, which act on the uterus, causing the thickened uterus lining to shed. Prostaglandins are inflammatory immune chemicals which stimulate the uterus to contract. Prostaglandins also regulate how the muscles in the gut expand and contract. Together with the drop in serotonin at this time, these cramps in the uterus and bowel can feel especially painful. Diarrhoea just before or during the start of your period could be due to the rise in prostaglandins contracting the bowel wall and causing “period poo”.7<h3>How does serotonin affect your period and bowel habits?</h3>You might be surprised to see the “happiness hormone” serotonin mentioned here when we’re talking about hormonal changes which might affect our gut. However, serotonin has many functions. As a neurotransmitter, it sends messages between cells. We are familiar with its importance in mood regulation. But it also has an important function in the gut. The serotonin produced in the gut stimulates peristalsis, which is the muscular movement in your intestine that helps move waste along and allow for a bowel movement. Serotonin and oestrogen levels are linked. When oestrogen drops in the luteal phase, serotonin levels also drop.8 If you experience constipation during this time, it could also be because the falling serotonin is unable to drive peristalsis as effectively. Falling serotonin is one reason why when you’re premenstrual, your mood may suffer too. A tell-tale sign of a susceptibility to low serotonin may be if your mood dramatically improves once your period starts and oestrogen levels have risen again. Another effect of lower serotonin levels just before and during your period is an increased sensitivity to pain.It’s worth noting that although 90% of serotonin is made in the gut, this gut serotonin does not influence the brain. Cells in your gut make serotonin which helps control peristalsis. The serotonin that influences mood is made by neurons in the brain. <h3>Nutrients that support a healthy cycle and healthy bowels</h3><a href="/directory/ingredients/fish-oil" target="_blank">Omega 3</a>: Prostaglandins are made from arachidonic acid, an <a href="/directory/ingredients/fish-oil" target="_blank">omega 6</a> fatty acid. Although we do need some Omega 6 in our diet, studies have found that the Western diet is often much higher in Omega 6 than Omega 3. A higher ratio of omega 6 to omega 3 fats is linked with increased inflammation. Reduce your intake of processed vegetable oils, a common source of Omega 6 and eat two portions of oily fish a week or supplement with Omega 3. This supports an anti-inflammatory environment and may help lessen the effect of prostaglandins.9<a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a> bisglycinate: Magnesium supports menstrual health in a number of ways. As a muscle relaxant, it can relax the smooth muscle walls of the uterus, reducing the cramping effect of prostaglandins. It helps with the elimination of excess oestrogen by supporting liver detoxification and may also help normalise progesterone. Progesterone is made in our cells. Since magnesium maintains healthy cell functioning, it supports your cells to produce the optimum amount of progesterone. When looking for a magnesium supplement, opt for magnesium bisglycinate which is a highly absorbable, well tolerated form.<a href="/directory/ingredients/magnesium" target="_blank">Magnesium citrate</a>: This the recommended form of magnesium if you suffer from constipation. Magnesium citrate has been shown to be a safe, natural way to ease constipation. Probiotics: Probiotics support a healthy balance of gut bacteria. Choose a <a href="/directory/ingredients/bacillus-coagulans" target="_blank">probiotic</a> which contains <a href="/directory/ingredients/lactobacillus" target="_blank">lactobacillus</a>, which has been shown to help maintain healthy levels of oestrogen. A healthy gut microbiome helps guard against both constipation and diarrhoea. <a href="/directory/ingredients/inulin" target="_blank">Inulin</a>: Inulin is a <a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">prebiotic</a>, which means it is food for the bacteria in the gut. It can help make bowel movements more regular and ease constipation. New research also shows that inulin may also support sleep and increase healthy gut microbes that reduce the impact of stress.10,11<a href="/directory/ingredients/evening-primrose" target="_blank">Evening primrose oil</a>: The <a href="/directory/ingredients/conjugated-linoleic-acid" target="_blank">linoleic acid</a>, a fatty acid in evening primrose oil, can help support the balance between oestrogen and progesterone.Flaxseeds: Flaxseeds, also known as linseeds, are a useful ally in female hormonal health. They bulk up the stool and help get rid of excess and used oestrogen. Taking a teaspoon of <a href="/directory/ingredients/flaxseed" target="_blank">flaxseed</a> soaked overnight in water can help to naturally ease constipation. They also feed a healthy microbiome, which in turn supports healthy oestrogen balance and may reduce some of the effects of high oestrogen on the bowels.<h3>Lifestyle to support a healthy cycle and regular bowel movements</h3>It can be helpful to track your menstrual cycle and your digestive symptoms. This will help you notice patterns in your gut symptoms at specific times of the month. If symptoms are cyclical, you can proactively plan supplements, dietary changes and lifestyle factors which will support that phase of your cycle to minimise these symptoms.Address stress to support your gut health during your cycle. There is a very strong link between gut health and your state of mind. When we are more stressed, we are more likely to experience unpleasant GI issues. Try deep, diaphragmatic breathing, mindfulness, meditation, or any healthy activity that helps you relax, such as a walk with a friend or reading a good book.<h3>What to eat to support a healthy cycle and healthy bowel movements</h3>A diet made up of mostly vegetables and fruit, whole grains, healthy fats and protein is sometimes called a Mediterranean diet. This means including oily fish or an omega 3 supplement, nuts and seeds, eating a wide variety of all the different colours of fruit and vegetables, legumes (beans such as <a href="/directory/ingredients/soy" target="_blank">soy</a> and lentils or chick peas) and including other sources of lean, quality protein in your diet. Eating a wide range of fruit, vegetables and whole grains will also mean you are getting both soluble and insoluble fibre. This helps keep your bowel regular and protects against constipation and diarrhoea. It also supports the microbiome. Avoid processed and high sugar foods as these have a negative effect on the microbiome and can make both constipation and diarrhoea worse.If you suffer from persistent gut issues, or you have IBS, IBD or Crohn’s, it can be highly beneficial to work with a nutrition professional to optimise your bowel health. <h3>Summary</h3>Your period poo could be due to your hormones. Keep a record and notice patterns in your cycle so that you can better understand what hormonal shifts might be causing changes in your bowel habits. This will help you identify the underlying cause so you can choose the right supplements and lifestyle changes to support hormonal balance. A Mediterranean diet supports healthy bowels, hormonal health and a healthy menstrual cycle. Implementing these recommendations will put you in a great position to respond naturally and healthily to hormonal changes.

Could Your Hormones Be Causing Your Period Poo?

Is your period affecting your bowels?

Our nutritional therapist, Daniel Quinones explains why he loves his favourite ingredient, Magnesium. Find out about the many benefits of magnesium including stress reduction, sleep support and insulin sensitivity, and how to take magnesium daily.

Find out how to take magnesium daily and the multiple health benefits of this master mineral. 

Magnesium, the master mineral and why magnesium is so important for managing stress. 

Our nutritional therapist, Daniel Quinones explains why he loves his favourite ingredient, <a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a>. Find out about the many benefits of magnesium including stress reduction, sleep support and insulin sensitivity, and how to take magnesium daily.

Magnesium: The Mineral That Helps You Sleep & Stay Calm 

<h4>Next steps to take if you think gluten is causing your symptoms.</h4>If you suspect gluten is causing your digestive issues, you might be wondering what to do next. Before rushing into a gluten-free diet it’s important to consider other potential contributing factors. <a href="https://vitaminology.co/articles/gluten-free/why-is-gluten-bad-for-your-gut" target="_self">Read this article</a> to learn more ab out specific gluten-related disorders or <a href="https://vitaminology.co/articles/gluten-free/should-you-go-gluten-free" target="_self">here for a list of pros and cons of a gluten-free diet</a> .<h5>What is Coeliac Disease?</h5>Coeliac Disease is a condition which causes your immune system to attack the lining of your small intestine whenever gluten is ingested. This can cause nutritional deficiencies, stomach pain, digestive issues, joint and muscle pain, weight loss, fatigue and many other symptoms.If you think you have Coeliac disease or you have long-standing digestive issues, it’s vital that you seek medical advice, as other health problems such as osteoporosis, anemia or neurological disorders can develop if you have had Coeliac disease for a long-time without treatment.<h5>What to do next if you think gluten is causing your symptoms:</h5>1. Speak to your doctorAvoid self-diagnosis and seek a professional medical opinion. Ask your doctor for a Coeliac test and if possible, have your nutrient levels tested as deficiencies in specific nutrients such as iron, zinc, magnesium, folate, vitamin D and vitamin B12 could indicate problems with nutrient absorption due to conditions such as Coeliac disease.2. Don’t go gluten-free immediatelyIt might be tempting to jump straight into a gluten-free diet, however if you want your doctor to refer you for a Coeliac test, you’ll need to consume gluten for at least 6 weeks before you’ve had your test done and have received the results. This ensures the test detects antibodies associated with Coeliac disease and avoids a false negative result. A wheat allergy causes a more immediate, allergic reaction including symptoms such as hives, hay-fever, nausea, vomiting and sometimes anaphylaxis. If you think you have a wheat allergy, avoid wheat or gluten until you’ve sought medical advice.3. Try a short-term gluten-free dietIf your test result comes back negative for Coeliac disease, you may have a gluten sensitivity. Avoid gluten for one month to see if your symptoms improve. It can be helpful to keep a food and symptom diary to track how your symptoms change and whether these correlate with other foods eaten.4. Consider a short-term low-FODMAP dietShort-chain sugars called FODMAPs found in foods such as wheat, dairy, legumes and some fruits and vegetables, may be the problem rather than gluten. A low-FODMAP diet can improve symptoms associated with Irritable Bowel Syndrome (IBS), however it is not designed to be a long-term diet as restricting FODMAP foods can reduce the beneficial bacteria in the gut, and may worsen symptoms later on. <a href="https://www.monashfodmap.com/" target="_self">Read more about this diet on the Monash University website</a>.5. Try sourdough breadDue to specific fermentation processes involving lactobacillus cultures, sourdough bread is sometimes better tolerated by those with a sensitivity to gluten or FODMAP foods. Swap your regular wheat bread for sourdough bread for a couple of weeks to see if this helps.Consider the above recommendations if you think gluten is causing your symptoms. Speak to your doctor and request a Coeliac test. Resist the urge to go gluten-free immediately until you’ve had your results. If your results are negative, consider trying a short-term gluten-free diet or low-FODMAP diet, and give sourdough bread a try. Poor gut health may also be a contributing factor which a registered nutritional therapist can help you to address.

Could your symptoms be due to gluten intolerance or coeliac disease, and what's the difference? 

<a href="/directory/ingredients/folic-acid" target="_blank">folate</a>

<h4>Next steps to take if you think gluten is causing your symptoms.</h4>If you suspect gluten is causing your digestive issues, you might be wondering what to do next. Before rushing into a gluten-free diet it’s important to consider other potential contributing factors. <a href="https://vitaminology.co/articles/gluten-free/why-is-gluten-bad-for-your-gut" target="_self">Read this article</a> to learn more ab out specific gluten-related disorders or <a href="https://vitaminology.co/articles/gluten-free/should-you-go-gluten-free" target="_self">here for a list of pros and cons of a gluten-free diet</a> .<h5>What is Coeliac Disease?</h5>Coeliac Disease is a condition which causes your immune system to attack the lining of your small intestine whenever gluten is ingested. This can cause nutritional deficiencies, stomach pain, digestive issues, joint and muscle pain, weight loss, fatigue and many other symptoms.If you think you have Coeliac disease or you have long-standing digestive issues, it’s vital that you seek medical advice, as other health problems such as osteoporosis, anemia or neurological disorders can develop if you have had Coeliac disease for a long-time without treatment.<h5>What to do next if you think gluten is causing your symptoms:</h5>1. Speak to your doctorAvoid self-diagnosis and seek a professional medical opinion. Ask your doctor for a Coeliac test and if possible, have your nutrient levels tested as deficiencies in specific nutrients such as <a href="/directory/ingredients/iron" target="_blank">iron</a>, <a href="/directory/ingredients/zinc" target="_blank">zinc</a>, magnesium, <a href="/directory/ingredients/folic-acid" target="_blank">folate</a>, vitamin D and vitamin B12 could indicate problems with nutrient absorption due to conditions such as Coeliac disease.2. Don’t go gluten-free immediatelyIt might be tempting to jump straight into a gluten-free diet, however if you want your doctor to refer you for a Coeliac test, you’ll need to consume gluten for at least 6 weeks before you’ve had your test done and have received the results. This ensures the test detects antibodies associated with Coeliac disease and avoids a false negative result. A wheat allergy causes a more immediate, allergic reaction including symptoms such as hives, hay-fever, nausea, vomiting and sometimes anaphylaxis. If you think you have a wheat allergy, avoid wheat or gluten until you’ve sought medical advice.3. Try a short-term gluten-free dietIf your test result comes back negative for Coeliac disease, you may have a gluten sensitivity. Avoid gluten for one month to see if your symptoms improve. It can be helpful to keep a food and symptom diary to track how your symptoms change and whether these correlate with other foods eaten.4. Consider a short-term low-FODMAP dietShort-chain sugars called FODMAPs found in foods such as wheat, dairy, legumes and some fruits and vegetables, may be the problem rather than gluten. A low-FODMAP diet can improve symptoms associated with Irritable Bowel Syndrome (IBS), however it is not designed to be a long-term diet as restricting FODMAP foods can reduce the beneficial bacteria in the gut, and may worsen symptoms later on. <a href="https://www.monashfodmap.com/" target="_self">Read more about this diet on the Monash University website</a>.5. Try sourdough breadDue to specific fermentation processes involving lactobacillus cultures, sourdough bread is sometimes better tolerated by those with a sensitivity to gluten or FODMAP foods. Swap your regular wheat bread for sourdough bread for a couple of weeks to see if this helps.Consider the above recommendations if you think gluten is causing your symptoms. Speak to your doctor and request a Coeliac test. Resist the urge to go gluten-free immediately until you’ve had your results. If your results are negative, consider trying a short-term gluten-free diet or low-FODMAP diet, and give sourdough bread a try. Poor gut health may also be a contributing factor which a registered nutritional therapist can help you to address.

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