<h4>Read about these top lifestyle changes to lower blood pressure.</h4>If you’ve recently been diagnosed with high blood pressure, or you know you’re at risk of developing high blood pressure, it’s important to consider whether your diet and lifestyle habits may be contributing to this. This article will focus on some top lifestyle changes you can make to reduce or prevent high blood pressure. Eating a healthy diet is an important step in managing high blood pressure, in addition to lifestyle changes, which you can <a href="https://vitaminology.co/articles/blood-pressure/what-is-the-dash-diet" target="_self">read about here</a>.<h5>Top (non-diet) lifestyle changes to lower high blood pressure:</h5>1. Weight lossExcess weight and obesity is associated with increased blood pressure. Lack of physical activity and a diet high in saturated fat, refined carbohydrates and sugars can lead to weight gain. Taking steps to lose weight if you are overweight can be very beneficial for lowering high blood pressure. <a href="https://vitaminology.co/articles/weight-management/8-steps-to-healthy-weight-loss" target="_self">Read about healthy weight loss here</a>.2. Reduce your alcoholReducing your alcohol intake can help prevent and manage high blood pressure. If you drink alcohol regularly, it’s advised that you do not drink more than 14 units per week. Moderate drinking over several days is better for your health than binge drinking all 14 units at once. There are more and more good quality, alcohol-free or low alcohol beers and spirits available these days in supermarkets and pubs, thanks to campaigns such as Dry January. Try having an alcohol-free beverage or soft drink in between your alcoholic drinks to reduce how much you drink overall.3. Stop smokingSmoking stimulates the sympathetic nervous system, also known as the ‘fight or flight’ response, causing a short term increase in blood pressure. Long-term smoking can lead to chronically elevated blood pressure. Smoking combined with high blood pressure significantly increases the risk of heart attack and stroke. This is because smoking negatively affects normal blood vessel function, causes the arteries to stiffen and triggers inflammation which can inhibit the release of nitric oxide, a chemical that normally relaxes blood vessels and helps to lower blood pressure. Speak to your doctor or pharmacy for advice on how to stop smoking.4. Move moreStudies have shown that frequent moderate exercise helps to reduce high blood pressure. Aim for 150 minutes of moderate physical activity spread across each week. For example, brisk walking, cycling, swimming, gardening, dancing, hiking or roller skating.5. Limit caffeine consumptionCoffee, teas including black, green and oolong tea, cola and energy drinks all contain caffeine. If you regularly consume over 4 cups per day of coffee or tea, and you have high blood pressure, try cutting down and replacing with herbal teas or water. Cacao and cocoa also contain caffeine and whilst dark chocolate is a healthier option to milk chocolate, be mindful of its caffeine contact.6. Relaxing activitiesHigh stress is associated with high blood pressure so make sure to include relaxing activities during your day where possible such as a walk, time with friends or family, reading a good book, laughter, a warm bath or some breathing exercises.Lifestyle changes can have a big impact on reducing high blood pressure. These include weight loss, alcohol reduction, stopping smoking, physical activity, relaxation and limiting caffeine intake.

Try these simple lifestyle changes to lower blood pressure.

<a href="/directory/ingredients/cocoa" target="_blank">chocolate</a>

<a href="/directory/ingredients/coffee" target="_blank">Coffee</a>

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

<a href="/directory/ingredients/cocoa" target="_blank">Cacao</a>

<h4>Read about these top lifestyle changes to lower blood pressure.</h4>If you’ve recently been diagnosed with high blood pressure, or you know you’re at risk of developing high blood pressure, it’s important to consider whether your diet and lifestyle habits may be contributing to this. This article will focus on some top lifestyle changes you can make to reduce or prevent high blood pressure. Eating a healthy diet is an important step in managing high blood pressure, in addition to lifestyle changes, which you can <a href="https://vitaminology.co/articles/blood-pressure/what-is-the-dash-diet" target="_self">read about here</a>.<h5>Top (non-diet) lifestyle changes to lower high blood pressure:</h5>1. Weight lossExcess weight and obesity is associated with increased blood pressure. Lack of physical activity and a diet high in saturated fat, refined carbohydrates and sugars can lead to weight gain. Taking steps to lose weight if you are overweight can be very beneficial for lowering high blood pressure. <a href="https://vitaminology.co/articles/weight-management/8-steps-to-healthy-weight-loss" target="_self">Read about healthy weight loss here</a>.2. Reduce your alcoholReducing your alcohol intake can help prevent and manage high blood pressure. If you drink alcohol regularly, it’s advised that you do not drink more than 14 units per week. Moderate drinking over several days is better for your health than binge drinking all 14 units at once. There are more and more good quality, alcohol-free or low alcohol beers and spirits available these days in supermarkets and pubs, thanks to campaigns such as Dry January. Try having an alcohol-free beverage or soft drink in between your alcoholic drinks to reduce how much you drink overall.3. Stop smokingSmoking stimulates the sympathetic nervous system, also known as the ‘fight or flight’ response, causing a short term increase in blood pressure. Long-term smoking can lead to chronically elevated blood pressure. Smoking combined with high blood pressure significantly increases the risk of heart attack and stroke. This is because smoking negatively affects normal blood vessel function, causes the arteries to stiffen and triggers inflammation which can inhibit the release of nitric oxide, a chemical that normally relaxes blood vessels and helps to lower blood pressure. Speak to your doctor or pharmacy for advice on how to stop smoking.4. Move moreStudies have shown that frequent moderate exercise helps to reduce high blood pressure. Aim for 150 minutes of moderate physical activity spread across each week. For example, brisk walking, cycling, swimming, gardening, dancing, hiking or roller skating.5. Limit caffeine consumption<a href="/directory/ingredients/coffee" target="_blank">Coffee</a>, teas including black, green and oolong tea, cola and energy drinks all contain caffeine. If you regularly consume over 4 cups per day of coffee or <a href="/directory/ingredients/green-tea" target="_blank">tea</a>, and you have high blood pressure, try cutting down and replacing with herbal teas or water. <a href="/directory/ingredients/cocoa" target="_blank">Cacao</a> and <a href="/directory/ingredients/cocoa" target="_blank">cocoa</a> also contain caffeine and whilst dark chocolate is a healthier option to milk <a href="/directory/ingredients/cocoa" target="_blank">chocolate</a>, be mindful of its caffeine contact.6. Relaxing activitiesHigh stress is associated with high blood pressure so make sure to include relaxing activities during your day where possible such as a walk, time with friends or family, reading a good book, laughter, a warm bath or some breathing exercises.Lifestyle changes can have a big impact on reducing high blood pressure. These include weight loss, alcohol reduction, stopping smoking, physical activity, relaxation and limiting caffeine intake.

Can Lifestyle Changes Lower Blood Pressure? 

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.

<a href="/directory/ingredients/medium-chain-triglycerides-mcts" target="_blank">Medium-chain triglycerides</a>

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

<a href="/directory/ingredients/fish-oil" target="_blank">Omega 3 fatty acids</a>

<a href="/directory/ingredients/blond-psyllium" target="_blank">psyllium husk</a>

<a href="/directory/ingredients/macadamia-nut" target="_blank">macadamia nut</a>

<a href="/directory/ingredients/vitamin-b12" target="_blank">vitamin B12</a>

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

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

<a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D3</a>

<a href="/directory/ingredients/vitamin-k" target="_blank">vitamin K2</a>

<a href="/directory/ingredients/niacinamide" target="_blank">vitamin B3</a>

<a href="/directory/ingredients/pantothenic-acid" target="_blank">Vitamin B5</a>

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

<a href="/directory/ingredients/thiamine" target="_blank">Vitamin B1</a>

<a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D</a>

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

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

<a href="/directory/ingredients/bromelain" target="_blank">pineapple</a>

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

<a href="/directory/ingredients/beet" target="_blank">beetroot</a>

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

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

<a href="/directory/ingredients/oats" target="_blank">porridge</a>

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

<a href="/directory/ingredients/fish-oil" target="_blank">Omega 3</a>

<a href="/directory/ingredients/fish-oil" target="_blank">Omega-3</a>

<a href="/directory/ingredients/avocado" target="_blank">Avocado</a>

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

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

<a href="/directory/ingredients/oats" target="_blank">oatmeal</a>

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

<a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>

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

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

<a href="/directory/ingredients/sweet-almond" target="_blank">Almond</a>

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

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

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

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

<a href="/directory/ingredients/marijuana" target="_blank">grass</a>

The Ketogenic Diet: Could It Optimise Your Health?

Excess weight is linked to both infertility and pregnancy complications, so paying attention to your weight in the pre-conception period is a sensible strategy. Now is not the time for crash diets, however – low food intake and fast weight loss can be stressful to the body. We’re looking to nurture the body rather than shock it!Here are some strategy tips for gentle, sustainable weight loss and weight management for fertility:<ol type="1"><li>Focus on nutrient density – eating foods rich in vitamins and minerals will help provide what your body needs to feel satisfied and remain healthy. Think unprocessed meat, fish, eggs, nuts, seeds, vegetables and organic dairy.</li><li>Make protein the focus of each meal and snack. Fill up the rest of your plate with vegetables, but remember that vegetables without protein could leave you hungry and looking for a snack before your next meal.</li><li>Cut down on refined carbohydrates – switch white flour products and rice for brown/wholegrain varieties.</li><li>Avoid filling your plate with carbohydrates – grains and starchy vegetables are best kept to no more than a quarter of your plate. Research suggests that reducing carbohydrate intake in overweight women improves fertility.</li><li>Include healthy fats in your diet by choosing avocadoes, olives, coconut flakes, nuts and seeds.</li><li>Switch out sugary snacks for organic plain yoghurt or fruit – berries are a low-sugar fruit.</li><li>Upgrade your favourite chocolate snack to a higher cocoa percentage chocolate – think quality!</li><li>Make sure that your meals are filling so that you are less tempted to fill up on sugary snacks!</li></ol><h5></h5>

Losing weight to get pregnant: Read on for some top tips on how to do this without compromising your health. 

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

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

Excess weight is linked to both infertility and pregnancy complications, so paying attention to your weight in the pre-conception period is a sensible strategy. Now is not the time for crash diets, however – low food intake and fast weight loss can be stressful to the body. We’re looking to nurture the body rather than shock it!Here are some strategy tips for gentle, sustainable weight loss and weight management for fertility:<ol type="1"><li>Focus on nutrient density – eating foods rich in vitamins and minerals will help provide what your body needs to feel satisfied and remain healthy. Think unprocessed meat, fish, eggs, nuts, seeds, vegetables and organic dairy.</li><li>Make protein the focus of each meal and snack. Fill up the rest of your plate with vegetables, but remember that vegetables without protein could leave you hungry and looking for a snack before your next meal.</li><li>Cut down on refined carbohydrates – switch white flour products and rice for brown/wholegrain varieties.</li><li>Avoid filling your plate with carbohydrates – grains and starchy vegetables are best kept to no more than a quarter of your plate. Research suggests that reducing carbohydrate intake in overweight women improves fertility.</li><li>Include healthy fats in your diet by choosing avocadoes, <a href="/directory/ingredients/olive" target="_blank">olives</a>, <a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a> flakes, nuts and seeds.</li><li>Switch out sugary snacks for organic plain <a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a> or fruit – berries are a low-sugar fruit.</li><li>Upgrade your favourite <a href="/directory/ingredients/cocoa" target="_blank">chocolate</a> snack to a higher <a href="/directory/ingredients/cocoa" target="_blank">cocoa</a> percentage chocolate – think quality!</li><li>Make sure that your meals are filling so that you are less tempted to fill up on sugary snacks!</li></ol><h5></h5>

Losing weight to get pregnant

I'm a Registered Nutritional Therapist, Performance Nutritionist and Weight Loss Coach. Nutrition shouldn't be complicated, but the reality is that it is easy to become overwhelmed and confused by the often conflicting information that is readily available. I can work with you to identify the diet and lifestyle changes needed to help you reach your health goals, and develop a plan to help you make lasting change. 

I’m a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and registered with the Complementary & Healthcare Council (CNHC). I am also a Metabolic Balance coach and Level 1 ISAK-accredited anthropometrist ((skin-fold testing) accreditation pending).

Although I work with clients with a range of health goals, I have a special interest in helping women who have ‘tried everything’ but still can’t reach their desired weight, and who are sick of dieting, feeling bloated and hungry all the time and who struggle with the changes that menopause and the years leading up to it (perimenopause) can bring. If you are a yo-yo dieter or are just constantly on a new diet and want greater freedom around food, to reduce bloating, and regain some of your lost energy along the way, then I can help.

We are all unique and work in different ways. I work with clients to help them reach their goals by creating personalised nutrition and lifestyle plans that are realistic, can fit in with their lifestyle and that they can commit to. 

Nutritional Therapist

Hello my name is Daniel Quinones, a Registered Nutritional Therapist. I am a graduate of the College of Naturopathic Medicine where I studied nutritional therapy and I have recently just completed a masters degree at CNELM, Middlesex University. I am a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and registered with the Complementary and Natural Healthcare Council (CNHC).  Prior to gaining my qualification in nutrition I obtained my BA in graphic design and an MA in audio visual production which lead to a career in film-making. As I am always eager to learn and develop my skill set I am currently studying for a MSc in personalised nutrition. I also hold a black belt in Brazilian Jiu-Jitsu.

I have worked with a range of clients supporting areas such as weight-loss, chronic fatigue, digestive problems, irritable bowel syndrome (IBS), constipation, stress, food intolerances and sports nutrition.

My approach is guided by the functional medicine model which seeks to uncover the root cause of illness and to provide appropriate dietary interventions in order to regain balance and vitality. Through the utilisation of functional testing and in depth case history taking my goal is to provide my clients with knowledge and understanding of their requirements so they may take ownership and empower them to fulfil their full potential. 

Q&A Dietary Advice for Weight Loss

 Ingredient Magnesium

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?

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

<h3>Supplements for Weight Management </h3>Are you trying to lose weight and wondering how you can achieve your goals and stick to them long-term? Recent figures in the UK show that 28% of adults in England are obese with a further 36% being overweight. For many individuals, effective weight loss can be achieved through changing eating habits, diet, exercise and other lifestyle factors. <h3>Key Foods for Weight Management</h3>Eating healthy, balanced diet combining good quality protein, healthy fats and fibre-rich carbohydrates can help maintain a healthy weight. Include these foods in your diet: <ul><li>Oily fish: eating salmon, mackerel, sardines or herring two or three times a week is a great source of healthy omega-3 fatty acids and help keep you feeling fuller for longer. </li><li>Brightly-coloured vegetables: aim for 7 portions of different coloured vegetables per day to provide fibre and flavonoids to help regulate metabolism. </li><li>Dark green leafy vegetables: rich in magnesium to support blood sugar levels, alongside many other key vitamins and minerals. </li><li>Fermented foods: sauerkraut, kimchi, kombucha, kefir and live yoghurt contain probiotics to promote a healthy gut and digestion to aid weight management. </li></ul><h3>Which Supplements Can Support Weight Management?</h3><ol type="1"><li>Chromium</li><li>Magnesium</li><li>Probiotics </li><li>Omega-3 </li></ol><h3>Top Tips on Buying Supplements for Weight Management </h3><ul><li>Omega-3 supplements can be in the form of a fish oil, or if you are vegan or vegetarian, you can opt for omega-3 derived from algae oil. </li><li>Magnesium glycinate and magnesium citrate are the most bio-available forms of magnesium supplements. </li></ul><h3>Nutritional Therapy Support For Weight Management </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 weight management and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations