<p>Some women suffer from acne particularly in the lead up to menstruation, as a result of hormonal changes. Over time, acne can contribute to low self-esteem and may lead to depression and anxiety. Therefore it’s helpful to find long-term strategies to manage this condition.</p><p>Fortunately, there are several <strong>key dietary and lifestyle measure</strong>s that can be implemented to promote <strong>healthy skin</strong> and to keep acne at bay:</p><ul><li>Limit sugary foods</li><li>Manage stress</li><li>Consume sufficient dietary fibre</li><li>Eat a rainbow diet</li><li>Try eliminating dairy for 1 month</li></ul><h5><br/></h5><h4>Top Tips To Reduce Hormonal Acne:</h4><h5>Limit sugary foods</h5><p>Frequent consumption of refined sugars and carbohydrates such as <strong>table sugar, sweets, biscuits, cakes, crisps and white bread</strong>, causes blood glucose (sugar) levels to rise sharply, particularly when consumed in large amounts or as snacks on an empty stomach throughout the day.</p><p>In response to elevated blood glucose, <strong>insulin</strong> is released which prevents blood glucose levels from getting too high. If insulin is triggered frequently due to a diet high in excess glucose (sugar), this can stimulate the production of hormones such as <strong>insulin-like growth factor 1</strong> (IGF-1) that contribute to acne in some people.</p><p>Therefore, limiting sugary foods and refined carbohydrates is the first major step towards clearer skin. Swap sweet cakes for homemade <strong>low-sugar</strong> flapjacks containing oats, dried fruit, nuts and seeds. Swap white rice, bread and pasta for <strong>whole grains</strong> such as brown rice or quinoa and wholemeal bread or buckwheat pasta.</p><h5>Manage stress</h5><p>Studies indicate that <strong>stress may worsen acne symptoms.</strong> This may be due to complex interactions between the nervous system, gut and skin. Setting time aside each day for relaxation will help to soothe the nervous system and promote a healthy gut, both of which are important for hormonal balance and healthy skin.</p><h5>Consume sufficient dietary fibre</h5><p>Consumption of <strong>30g fibre per day</strong> helps to promote regular bowel movements which indirectly supports hormone balance by eliminating hormones and their metabolites via the colon. <strong>Prebiotic fibres</strong> such as onions, garlic, bananas, leeks, oats, asparagus, flaxseeds and apples are particularly helpful as they feed the beneficial bacteria in the gut, which play a role in hormone detoxification. There is emerging evidence that a healthy gut microbiome is associated with a lower risk of acne.</p><h5>Eat a rainbow</h5><p>Eating a wide range of dark or brightly coloured fruits and vegetables such as red cabbage, blueberries, cherries, butternut squash, dark leafy greens and red peppers provides your body with a variety of important nutrients and antioxidants to keep your skin cells healthy. Aim for <strong>5 different vegetables </strong>and <strong>2 fruits</strong> per day for glowing skin.</p><h5>Try eliminating dairy for 1 month</h5><p>Whilst more conclusive research is needed on the effects of dairy on acne, some people notice clearer skin when they remove dairy from their diet. If you have tried the above recommendations and are still not seeing results, it may be helpful to try eliminating dairy products for a month.</p><p>Make sure to increase your intake of non-dairy foods that are rich in<strong> calcium</strong> (dark leafy greens, nuts, seeds, beans and tofu) to prevent calcium depletion.</p><p></p><p></p>

Diet and lifestyle changes are natural ways to reduce acne on your period.

<a href="/directory/ingredients/blueberry" target="_blank">blueberries</a>

<a href="/directory/ingredients/cabbage" target="_blank">red cabbage</a>

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

<a href="/directory/ingredients/asparagus-racemosus" target="_blank">asparagus</a>

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

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

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

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

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

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

<a href="/directory/ingredients/onion" target="_blank">onions</a>

<p>Some women suffer from acne particularly in the lead up to menstruation, as a result of hormonal changes. Over time, acne can contribute to low self-esteem and may lead to depression and anxiety. Therefore it’s helpful to find long-term strategies to manage this condition.</p><p>Fortunately, there are several <strong>key dietary and lifestyle measure</strong>s that can be implemented to promote <strong>healthy skin</strong> and to keep acne at bay:</p><ul><li>Limit sugary foods</li><li>Manage stress</li><li>Consume sufficient dietary fibre</li><li>Eat a rainbow diet</li><li>Try eliminating dairy for 1 month</li></ul><h5><br/></h5><h4>Top Tips To Reduce Hormonal Acne:</h4><h5>Limit sugary foods</h5><p>Frequent consumption of refined sugars and carbohydrates such as <strong>table sugar, sweets, biscuits, cakes, crisps and white bread</strong>, causes blood glucose (sugar) levels to rise sharply, particularly when consumed in large amounts or as snacks on an empty stomach throughout the day.</p><p>In response to elevated blood glucose, <strong>insulin</strong> is released which prevents blood glucose levels from getting too high. If insulin is triggered frequently due to a diet high in excess glucose (sugar), this can stimulate the production of hormones such as <strong>insulin-like growth factor 1</strong> (IGF-1) that contribute to acne in some people.</p><p>Therefore, limiting sugary foods and refined carbohydrates is the first major step towards clearer skin. Swap sweet cakes for homemade <strong>low-sugar</strong> flapjacks containing oats, dried fruit, nuts and seeds. Swap white rice, bread and pasta for <strong>whole grains</strong> such as <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a> or <a href="/directory/ingredients/quinoa" target="_blank">quinoa</a> and wholemeal bread or <a href="/directory/ingredients/buckwheat" target="_blank">buckwheat</a> pasta.</p><h5>Manage stress</h5><p>Studies indicate that <strong>stress may worsen acne symptoms.</strong> This may be due to complex interactions between the nervous system, gut and skin. Setting time aside each day for relaxation will help to soothe the nervous system and promote a healthy gut, both of which are important for hormonal balance and healthy skin.</p><h5>Consume sufficient dietary fibre</h5><p>Consumption of <strong>30g fibre per day</strong> helps to promote regular bowel movements which indirectly supports hormone balance by eliminating hormones and their metabolites via the colon. <strong><a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">Prebiotic</a> fibres</strong> such as <a href="/directory/ingredients/onion" target="_blank">onions</a>, <a href="/directory/ingredients/garlic" target="_blank">garlic</a>, bananas, leeks, oats, <a href="/directory/ingredients/asparagus-racemosus" target="_blank">asparagus</a>, flaxseeds and apples are particularly helpful as they feed the beneficial bacteria in the gut, which play a role in hormone detoxification. There is emerging evidence that a healthy gut microbiome is associated with a lower risk of acne.</p><h5>Eat a rainbow</h5><p>Eating a wide range of dark or brightly coloured fruits and vegetables such as <a href="/directory/ingredients/cabbage" target="_blank">red cabbage</a>, <a href="/directory/ingredients/blueberry" target="_blank">blueberries</a>, cherries, <a href="/directory/ingredients/butternut" target="_blank">butternut</a> squash, dark leafy greens and red peppers provides your body with a variety of important nutrients and antioxidants to keep your skin cells healthy. Aim for <strong>5 different vegetables </strong>and <strong>2 fruits</strong> per day for glowing skin.</p><h5>Try eliminating dairy for 1 month</h5><p>Whilst more conclusive research is needed on the effects of dairy on acne, some people notice clearer skin when they remove dairy from their diet. If you have tried the above recommendations and are still not seeing results, it may be helpful to try eliminating dairy products for a month.</p><p>Make sure to increase your intake of non-dairy foods that are rich in<strong> <a href="/directory/ingredients/calcium" target="_blank">calcium</a></strong> (dark leafy greens, nuts, seeds, beans and <a href="/directory/ingredients/soy" target="_blank">tofu</a>) to prevent calcium depletion.</p><p></p><p></p>

Top Tips for Reducing Hormonal Acne Flare-Ups in PMS

<h3>Supplements for Digestion</h3><p>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. </p><p>Many individuals can improve their digestion naturally with simple changes to diet, lifestyle, complementary therapies and nutritional supplements. </p><p></p><h3>Key Foods for Digestion</h3><p>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: </p><ul><li><strong>Fibre: </strong>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><strong>Prebiotic foods:</strong> 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><strong>Probiotic foods: </strong>good levels of probiotics can be sourced in sauerkraut, kimchi, kombucha, kefir and live yoghurt. </li><li><strong>Kiwi fruit: </strong>eating 2 kiwi fruit each day with the skin on has been shown to be beneficial for regulating bowel movements. </li><li><strong>Homemade bone broth: </strong>provides an excellent source of vitamin A, magnesium, zinc and glutamine. </li></ul><p></p><h3>Which Supplements Can Support Digestion?  </h3><p>Include these top supplements to support digestion:</p><ol type="1"><li>Digestive enzymes</li><li>Prebiotics</li><li>Probiotics</li><li>Zinc</li><li>Glutamine</li></ol><p></p><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><p></p><h3>Nutritional Therapy Support For Digestion   </h3><p>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 </p><p></p>

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. 

<p>Find and compare vitamins for promoting healthy digestion</p>

Vitamins for Digestion

<p>Most people have heard of IBS but you may well ask the question “What is IBS, or irritable bowel syndrome?”</p><p>IBS, or irritable bowel syndrome, is a common functional digestive disorder which is characterised by a group of symptoms affecting the gut. Irritable bowel syndrome can also be referred to as spastic bowel, spastic colon, nervous colon, IBS colitis or mucous colitis.</p><h4><strong>What are the main symptoms of IBS?</strong></h4><p>Symptoms of IBS can include diarrhoea and/or constipation, bloating, flatulence, abdominal pain and cramps and/or mucus in the stool. Sufferers may have periods of time where they have no symptoms at all followed by periods of flare-ups and can also experience alternating symptoms.</p><h4><strong>How is IBS diagnosed?</strong></h4><p>Lots of people say they suffer from IBS but may not have had any investigations or even seen their GP. So how is IBS or irritable bowel syndrome diagnosed?</p><p>IBS is diagnosed through investigation and exclusion of other causes using what’s called ‘Rome IV diagnostic criteria’. To do this, your doctor will first look for signs which may indicate another health condition and need further investigation such as anaemia, vomiting, persistent pain, swallowing difficulties, blood in the stool or black and tarry stools, bleeding from your rectum or unexplained weight loss. They may ask questions relating to your family history, what medications you are taking, whether you’ve had any recent infections or life events that may have triggered symptoms, what your diet is like and also ask you about any other associated health conditions that you have.</p><h4>What is the Rome IV diagnostic criteria?</h4><p>The Rome IV diagnostic criteria provides medical practitioners with a set of symptom-based criteria which need to be met in order to diagnose IBS. This also helps the practitioner to assess which type of IBS they are dealing with and to choose a treatment which is most likely to be effective in that particular case.</p><p>To be eligible for a diagnosis of IBS, the doctor will first check that your symptoms started at least six months ago and that you have experienced recurrent abdominal pain, on average, at least one day per week in the last three months. They will then check whether your pain is associated with two or more of the following:</p><ul><li>Pain related to your bowel movements – it may get worse or improve after opening your bowels.</li><li>Pain associated with a change in how often you have a bowel movement.</li><li>Pain associated with a change in the appearance of your stools.</li></ul><p>If you have met these criteria, IBS is then split into four different subtypes (groups) depending on the particular pattern of bowel movements. Treatment recommendations are based on the specific pattern of IBS so it’s important to know which type you have.</p><h4>What are the four different subtypes of IBS?</h4><p><strong>IBS-D (diarrhoea-dominant):</strong></p><ul><li>On days when you have an abnormal bowel movement, more than 25% of your stools are loose or watery and less than 25% of your stools are hard or lumpy</li></ul><p><strong>IBS-C (constipation-dominant):</strong></p><ul><li>On days when you have an abnormal bowel movement, more than 25% of your stools are hard or lumpy and less than 25% of your stools are loose or watery</li></ul><p><strong>IBS-M (mixed bowel habit):</strong></p><ul><li>On days when you have an abnormal bowel movement, more than 25% of your stools are hard or lumpy and more than 25% of your stools are loose or watery</li></ul><p><strong>IBS-U (unclassified):</strong></p><ul><li>Bowel movements do not fall into any of the above subtypes but all other diagnostic criteria for IBS are met.</li></ul><p></p><p></p>

What is Irritable Bowel Syndrome and how is IBS diagnosed? The four types of IBS and their key symptoms are discussed. 

What Is IBS and How Is It Diagnosed?

<p>The chicken and kidney beans in this simple and delicious recipe provide a rich source of protein, iron, L-lysine, biotin and zinc, all key essential nutrients to support healthy hair growth and prevent hair loss.</p><h4>Recipe for Jerk chicken and kidney bean curry</h4><p><strong>Preparation time: 5 minutes</strong></p><p><strong>Cooking time: 40 minutes</strong></p><p><strong>Serves: 4 people</strong></p><h5>Ingredients:</h5><ul>  <li>8 chicken drumsticks (or chicken thighs)</li>  <li>410g can kidney beans, drained</li>  <li>Two 400g tins of chopped tomatoes</li>  <li>2 sliced red onions</li>  <li>A bunch of coriander leaves, finely chopped</li>  <li>4 teaspoons jerk seasoning</li>  <li>4 teaspoons extra virgin olive oil</li>  <li>Salt and pepper seasoning</li></ul><h5>Method:</h5><ol>  <li>Coat the chicken in 1 teaspoon of jerk seasoning with a touch of salt and pepper</li>  <li>Heat 2 teaspoons of olive oil in a pan, brown the chicken and then remove from the pan</li>  <li>Add the remaining 2 teaspoons of olive oil to the pan along with the onions and coriander, soften for 5 minutes and then add the remaining jerk seasoning for the last minute of cooking</li>  <li>Add the chicken back into the pan with the tomatoes, bring to a simmer, cover and cook for 20 minutes.</li>  <li>Remove the lid, add the beans and cook for a further 10 minutes.</li>  <li>Finally, scatter with some coriander leaves and serve with brown or wild rice, quinoa or cauliflower rice.</li>  <li>Enjoy!!</li></ol><h5>Tips:</h5><p>Feel free to add in more vegetables such as peppers, mushroom, aubergine, spinach etc – the more diversity, the more nutrients!!</p>

Cook up this delicious jerk chicken and bean curry, packed with nutrients for healthy hair growth. 

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

<a href="/directory/ingredients/cilantro" target="_blank">coriander leaves</a>

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

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

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

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

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

<a href="/directory/ingredients/agaricus-mushroom" target="_blank">mushroom</a>

<a href="/directory/ingredients/lysine" target="_blank">L-lysine</a>

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

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

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

<p>The chicken and <a href="/directory/ingredients/bean-pod" target="_blank">kidney beans</a> in this simple and delicious recipe provide a rich source of protein, <a href="/directory/ingredients/iron" target="_blank">iron</a>, <a href="/directory/ingredients/lysine" target="_blank">L-lysine</a>, <a href="/directory/ingredients/biotin" target="_blank">biotin</a> and <a href="/directory/ingredients/zinc" target="_blank">zinc</a>, all key essential nutrients to support healthy hair growth and prevent hair loss.</p><h4>Recipe for Jerk chicken and <a href="/directory/ingredients/bean-pod" target="_blank">kidney bean</a> curry</h4><p><strong>Preparation time: 5 minutes</strong></p><p><strong>Cooking time: 40 minutes</strong></p><p><strong>Serves: 4 people</strong></p><h5>Ingredients:</h5><ul>  <li>8 chicken drumsticks (or chicken thighs)</li>  <li>410g can kidney beans, drained</li>  <li>Two 400g tins of chopped tomatoes</li>  <li>2 sliced red <a href="/directory/ingredients/onion" target="_blank">onions</a></li>  <li>A bunch of <a href="/directory/ingredients/cilantro" target="_blank">coriander leaves</a>, finely chopped</li>  <li>4 teaspoons jerk seasoning</li>  <li>4 teaspoons <a href="/directory/ingredients/olive" target="_blank">extra virgin olive oil</a></li>  <li>Salt and <a href="/directory/ingredients/black-pepper" target="_blank">pepper</a> seasoning</li></ul><h5>Method:</h5><ol>  <li>Coat the chicken in 1 teaspoon of jerk seasoning with a touch of salt and pepper</li>  <li>Heat 2 teaspoons of <a href="/directory/ingredients/olive" target="_blank">olive oil</a> in a pan, brown the chicken and then remove from the pan</li>  <li>Add the remaining 2 teaspoons of olive oil to the pan along with the onions and <a href="/directory/ingredients/coriander" target="_blank">coriander</a>, soften for 5 minutes and then add the remaining jerk seasoning for the last minute of cooking</li>  <li>Add the chicken back into the pan with the tomatoes, bring to a simmer, cover and cook for 20 minutes.</li>  <li>Remove the lid, add the beans and cook for a further 10 minutes.</li>  <li>Finally, scatter with some coriander leaves and serve with brown or wild rice, <a href="/directory/ingredients/quinoa" target="_blank">quinoa</a> or <a href="/directory/ingredients/cauliflower" target="_blank">cauliflower</a> rice.</li>  <li>Enjoy!!</li></ol><h5>Tips:</h5><p>Feel free to add in more vegetables such as peppers, <a href="/directory/ingredients/agaricus-mushroom" target="_blank">mushroom</a>, aubergine, <a href="/directory/ingredients/spinach" target="_blank">spinach</a> etc – the more diversity, the more nutrients!!</p>

Jerk chicken and bean curry for healthy hair growth

I have been in practice for 17 years and have specialised in one to one consultations. I have been a member of the BANT Professional Practice Panel, who define the professional standards for BANT Nutritional Therapists, for the past four years.

My main specialisations are allergies and digestion, although stress and low energy are often found in people with digestive issues. In my experience allergies and food intolerances have an impact across the whole body, not just in the digestive tract. 

I have a holistic approach to healing, as good health requires more than just a good diet. I use a collaborative approach and ensure that clients are able to make the changes we agree. In addition to being a Registered Nutritional Therapist I am also qualified in Health Coaching, HeartMath Stress relief techniques, and energy healing including Reiki and Crystal healing and I draw on these other modalities when required. 

Nutritional Therapist

I have been in practice for over 25 years and honestly believe that improving your diet can help to optimise your health.  

Since 2019 I have been specialising in peri menopause and the menopause, but I see clients with a wide range of health issues.

I believe that good nutrition is essential for optimising women's health and I am particularly interested in helping women through the peri menopause and menopause.  I take a practical approach and love to get my clients excited about preparing and cooking amazing healthy food.

Blood Sugar Balance

Omega 3

I have been involved in the field of Nutrition since 2006. I have experience working with the London Scottish rugby team, professional footballers/boxers, pre-natal groups, health initiatives for children, personal trainers, various private nutrition clinics in London & Essex & supplement shops (The Nutricentre & Lloyds Pharmacy) as their in-house Nutritional Therapist. 

I have also lectured at schools, do talks to the corporate & fitness world (including work for IKEA), plus have edited nutrition books & written articles for many different supplement companies. I also advise on the allergy & intolerance sections of menus for different restaurants.


I have a very holistic approach & provide dietary, supplement & lifestyle advice (which also includes any emotional aspects of healing). I incorporate functional testing (through private labs) & also practice an advanced form of kinesiology to get to the root cause of any biochemical imbalances to help design the best possible protocol that is tailored just for you.

I can help with many health issues, but my main areas of expertise are: Weight loss, Fertility, Hormonal imbalances, Digestive issues, Mental health, Chronic fatigue & Autoimmune conditions. 


I focus on how stress affects the physical and mental health of an individual.
Long-term stress has an impact on physical health such as hormonal imbalances (thyroid, PCOS, fibroids), digestive complaints, skin conditions, aches and pains - all of which rob you of your enjoyment of your life.

A nutrition consultation involves a full assessment of your current health status including a detailed food diary. We work together over a period of 12 weeks to achieve your health goals through regular online video and/or phone support.
I also offer health coaching to ensure you remain motivated and committed to achieve your health goals.

Life revolves around digestion. An optimum functioning digestive system is key to the maintenance of health and wellbeing. No matter what the health problem, the first step will be to assess the digestive function, nutrition and lifestyle. 
In times of stress - and these days many people are more or less under chronic stress - the first system to shut down is the digestive system. Stress activates hormones in the body to prepare for 'fight or flight' - naturally the digestive system is not needed. Can you imagine how your digestion may be affected if you are in a chronic 'fight or flight' state?

<p>Do you follow a kosher diet? Do you know how to make sure you&#x27;re getting the right nutrients to stay healthy if you are excluding certain food groups? </p><p>Good nutrition and lifestyle play a key role in supporting overall health. Our expert articles provide useful insights and advice on what nutrients our bodies need at key life stages and how to eat healthily. </p><p>Read the articles and browse the products to find out which foods and supplements are most suited to your individual health and dietary needs.</p>

Vitamins for Kosher

Kosher Products

Solgar

Calcium Citrate with Vitamin D

Solgar

Acetyl-L-Carnitine 250 mg

Solgar

Niacin, Vitamin B3, 100 mg

Garden of Life

RAW Organic Perfect Food, Green Superfood, Original

Bluebonnet Nutrition

Chelated Copper

Solgar

Vitamin C 500 mg with Rose Hips Tablets - Pack of 100

Solgar

Calcium Magnesium Plus Boron Tablets

Solgar

Zinc 50 mg Tablets - Pack of 100

Solgar

L-Glutamine 1000 mg Tablets -Pack of 60

Kosher Articles

Top Tips for Reducing Hormonal Acne Flare-Ups in PMS

What Is IBS and How Is It Diagnosed?

Jerk chicken and bean curry for healthy hair growth