<p>Many women struggle with poor sleep during pregnancy. With numerous changes happening to the body during pregnancy, it is not surprising that physiological imbalances often lead to sleep disturbances. More than half of pregnant women report sleep problems after the first trimester.</p><p>While the discomforts of later pregnancy may be difficult to avoid, we can nevertheless use diet and lifestyle tweaks to set up the best conditions for sleep. It is primarily the sleep hormone, melatonin, that gives us the lovely drowsy feeling that prepares us for a good night’s sleep. Melatonin production is triggered by darkness and is affected by multiple factors. Consider these top tips for enhancing melatonin production and therefore sleep during pregnancy.</p><h4><strong>How to sleep better during pregnancy</strong></h4><h5><strong>Create a sacred pre-sleep hour</strong></h5><p>Determine the ‘lights-out’ time that will give you maximum sleep and consider the hour before it your ‘sacred’ time:</p><ul><li>No screens – Kindles are fine but no phone, TV, laptop or PC. Blue light emitted from these devices interferes with sleep quality.</li><li>No difficult conversations – alert everyone in the house that you will not enter into anything other than light pleasantries.</li><li>No household chores – make sure you draw a line under these before your sacred hour begins. If anything is left undone, so be it, your hour is sacred!</li><li>Creating a to-do list for the morning can help you to free up your mind for sleep. But do this before your sacred hour begins.</li><li>Stick to fiction and poetry for bedtime reading. Even self-help and pregnancy books can raise anxiety levels.</li></ul><h5><strong>Create a sacred space</strong></h5><p>Your bedroom is your hotel spa – a complete relaxation zone.</p><ul><li>Stash any clutter elsewhere – don’t let work, household admin or to-do lists enter your space.</li><li>Don’t allow any noise from YouTube or TV. If music relaxes you, be selective about your playlist.</li><li>Choose soft, dimmed lighting to help you ease into a melatonin-rich state.</li><li>Cover up electronic lights – better still, switch electronics off.</li><li>Aim for a cool temperature that makes you feel most comfortable. For some, this means switching to a lighter-weight quilt or leaving a small, top window open.</li><li>Use curtains and blinds to make your bedroom as dark as possible. If this isn’t possible, use a sleep mask or a soft pillowcase folded over your eyes.</li></ul><h5>Cut out stimulating food and drinks by 1.30 in the afternoon</h5><ul><li>Even decaffeinated drinks can remain stimulating for hours afterwards.</li><li>Dark chocolate brings health benefits, but the theobromine in it can keep you awake.</li><li>Spicy foods and foods with additives can also be stimulating.</li></ul><h5><strong>Eat your evening meal as early as possible</strong></h5><ul><li>Digesting food involves a release of cortisol, the stress hormone, and this interferes directly with production of melatonin.</li><li>The digestive process can inevitably cause gurgles and gas and interfere with sleep – best to let this happen before heading for bed.</li><li>If you suffer from reflux or heartburn, a two-hour gap between food and bed will help avoid lying down with a full stomach – see our article on heartburn <a href="https://www.vitaminology.co/directory/articles/pregnancy/heartburn-and-reflux-in-pregnancy" target="_self">here</a> .</li></ul><h5><strong>Boost your vitamin and mineral intake</strong></h5><ul><li>Mineral imbalances in particular can make quality sleep harder to achieve.</li><li>Are you using a good quality salt? Sea salt and Himalayan salt contain other minerals too. See our articles on the best nutrients and best diet for pregnancy.</li><li>A pre-natal vitamin and mineral supplement can support your diet, particularly if your intake has been affected by nausea. However, take any supplements before 1.30 in the afternoon as some of them can be stimulating and affect your sleep.</li></ul><h5><strong>Don’t underestimate the usefulness of fresh air and movement</strong></h5><ul><li>Exposing your face and eyes to daylight in the morning can help to keep your circadian rhythm on track so that you are sleepy at the right time of day.</li><li>If your job involves a lot of sitting, try to get up frequently even if it is just to walk around the office or house. Better still, walk around the outside of the building or around your garden.</li></ul><h5></h5><p></p>

These recommendations are designed to help you achieve a more restful night's sleep during pregnancy.  

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

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

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

<p>Many women struggle with poor sleep during pregnancy. With numerous changes happening to the body during pregnancy, it is not surprising that physiological imbalances often lead to sleep disturbances. More than half of pregnant women report sleep problems after the first trimester.</p><p>While the discomforts of later pregnancy may be difficult to avoid, we can nevertheless use diet and lifestyle tweaks to set up the best conditions for sleep. It is primarily the sleep hormone, <a href="/directory/ingredients/melatonin" target="_blank">melatonin</a>, that gives us the lovely drowsy feeling that prepares us for a good night’s sleep. Melatonin production is triggered by darkness and is affected by multiple factors. Consider these top tips for enhancing melatonin production and therefore sleep during pregnancy.</p><h4><strong>How to sleep better during pregnancy</strong></h4><h5><strong>Create a sacred pre-sleep hour</strong></h5><p>Determine the ‘lights-out’ time that will give you maximum sleep and consider the hour before it your ‘sacred’ time:</p><ul><li>No screens – Kindles are fine but no phone, TV, laptop or PC. Blue light emitted from these devices interferes with sleep quality.</li><li>No difficult conversations – alert everyone in the house that you will not enter into anything other than light pleasantries.</li><li>No household chores – make sure you draw a line under these before your sacred hour begins. If anything is left undone, so be it, your hour is sacred!</li><li>Creating a to-do list for the morning can help you to free up your mind for sleep. But do this before your sacred hour begins.</li><li>Stick to fiction and poetry for bedtime reading. Even self-help and pregnancy books can raise anxiety levels.</li></ul><h5><strong>Create a sacred space</strong></h5><p>Your bedroom is your hotel spa – a complete relaxation zone.</p><ul><li>Stash any clutter elsewhere – don’t let work, household admin or to-do lists enter your space.</li><li>Don’t allow any noise from YouTube or TV. If music relaxes you, be selective about your playlist.</li><li>Choose soft, dimmed lighting to help you ease into a melatonin-rich state.</li><li>Cover up electronic lights – better still, switch electronics off.</li><li>Aim for a cool temperature that makes you feel most comfortable. For some, this means switching to a lighter-weight quilt or leaving a small, top window open.</li><li>Use curtains and blinds to make your bedroom as dark as possible. If this isn’t possible, use a sleep mask or a soft pillowcase folded over your eyes.</li></ul><h5>Cut out stimulating food and drinks by 1.30 in the afternoon</h5><ul><li>Even decaffeinated drinks can remain stimulating for hours afterwards.</li><li><a href="/directory/ingredients/cocoa" target="_blank">Dark chocolate</a> brings health benefits, but the <a href="/directory/ingredients/cocoa" target="_blank">theobromine</a> in it can keep you awake.</li><li>Spicy foods and foods with additives can also be stimulating.</li></ul><h5><strong>Eat your evening meal as early as possible</strong></h5><ul><li>Digesting food involves a release of cortisol, the stress hormone, and this interferes directly with production of melatonin.</li><li>The digestive process can inevitably cause gurgles and gas and interfere with sleep – best to let this happen before heading for bed.</li><li>If you suffer from reflux or heartburn, a two-hour gap between food and bed will help avoid lying down with a full stomach – see our article on heartburn <a href="https://www.vitaminology.co/directory/articles/pregnancy/heartburn-and-reflux-in-pregnancy" target="_self">here</a> .</li></ul><h5><strong>Boost your vitamin and mineral intake</strong></h5><ul><li>Mineral imbalances in particular can make quality sleep harder to achieve.</li><li>Are you using a good quality salt? Sea salt and Himalayan salt contain other minerals too. See our articles on the best nutrients and best diet for pregnancy.</li><li>A pre-natal vitamin and mineral supplement can support your diet, particularly if your intake has been affected by nausea. However, take any supplements before 1.30 in the afternoon as some of them can be stimulating and affect your sleep.</li></ul><h5><strong>Don’t underestimate the usefulness of fresh air and movement</strong></h5><ul><li>Exposing your face and eyes to daylight in the morning can help to keep your circadian rhythm on track so that you are sleepy at the right time of day.</li><li>If your job involves a lot of sitting, try to get up frequently even if it is just to walk around the office or house. Better still, walk around the outside of the building or around your garden.</li></ul><h5></h5><p></p>

How to sleep when pregnant  

<p>If you have <strong>PCOS (Polycystic ovary syndrome) </strong>you might have wondered whether there is anything you can do yourself to manage your symptoms. Fortunately, diet and lifestyle are two areas in which changes can be made to manage symptoms such as acne, weight gain, infertility, irregular periods, and excess body hair.</p><p>You may have read about lots of different diets for various health complaints, and are perhaps wondering, <strong>what exactly is the best diet for PCOS?</strong></p><h5>The best diet is one that seeks to address the following underlying issues in PCOS:</h5><ol type="1"><li>Insulin resistance</li><li>Inflammation</li></ol><h5><br/></h5><h5>Before looking at specific diet recommendations, let’s look at these in more depth.</h5><h5>Insulin resistance</h5><p>Insulin resistance can be a significant factor in the development of PCOS. Insulin resistance occurs when <strong>cells start to lose their responsiveness to the hormone insulin.</strong> This hormone is responsible for removing excess sugar from the blood and for managing energy levels. It is heavily influenced by the food we eat and how physically active we are.</p><p>Factors that contribute to insulin resistance include:</p><ul><li>Poor diet high in sugar and processed foods</li><li>Inactivity</li><li>Being overweight</li><li>Chronic stress</li><li>Long term steroid use</li><li>Cushing’s disease</li><li>PCOS</li><li>Genetics</li></ul><p>Frequent consumption of refined carbohydrates, sugars, and high-calorie foods results in frequent insulin production. Over time, insulin can become less effective and larger amounts are secreted to compensate, causing a vicious cycle.</p><p><strong>Increased insulin can interfere with hormone balance.</strong> Women with PCOS tend to have elevated androgen (predominantly male) hormones such as testosterone and dihydrotestosterone (DHT). The presence of insulin stimulates the production of androgens and makes them more readily available for the body to use, contributing to PCOS symptoms, such as excess body hair and facial hair. Therefore <strong>managing insulin and blood glucose levels is key to controlling androgen hormones.</strong></p><h5>Inflammation</h5><p>Research indicates that chronic, low-grade inflammation may be a driving factor in  PCOS, particularly for those who are overweight and those with insulin resistance. Adopting an anti-inflammatory diet is therefore important for managing PCOS symptoms long-term.</p><h4>So, what diet will help?</h4><p><strong>The Mediterranean style diet!</strong> This diet has been extensively researched for its health-promoting benefits, including its potential to protect against inflammation and reduce insulin resistance.</p><p><strong>Foods to include on a Mediterranean style diet:</strong></p><ul><li>Plenty of fresh fruits and vegetables each day;  focus on variety and include different colours, aim for 5 portions of vegetables and 2 portions of fruit per day</li><li>Legumes such as lentils, chickpeas, beans and peas, hummus.</li><li>Choose wholegrain foods instead of refined carbohydrates; brown rice, wholegrain bread, and pasta.</li><li>Include polyunsaturated fats; avocado, olive oil, and cold-pressed oils such as hemp seed oil.</li><li>Nuts and nut butters - Brazil nuts, almonds, cashews, hazelnuts</li><li>Seeds – pumpkin, sunflower, sesame, chia, flaxseed</li><li>Consume 2 portions of oily fish each week (no more than 2 per week if looking to become pregnant due to potential and toxic heavy metals like mercury that are found in fish) -  salmon, mackerel, anchovies, sardines, herring.</li><li>Include herbs and spices in your meals - oregano, thyme, rosemary, garlic, basil, mint, chives, cinnamon, turmeric, and paprika.</li><li>Consume poultry, eggs, cheese, and yoghurt in moderate portions.</li><li>Eat red meat and sweet deserts in small amounts or on special occasions.</li></ul><p></p><p></p>

Find out why diet is important for reducing PCOS symptoms and which is the best diet for PCOS. 

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

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

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

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

<a href="/directory/ingredients/cassia-cinnamon" target="_blank">cinnamon</a>

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

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

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

<a href="/directory/ingredients/capsicum" target="_blank">paprika</a>

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

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

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

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

<a href="/directory/ingredients/chive" target="_blank">chives</a>

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

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

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

<p>If you have <strong><a href="/directory/ingredients/pycnogenol" target="_blank">PCOS</a> (Polycystic ovary syndrome) </strong>you might have wondered whether there is anything you can do yourself to manage your symptoms. Fortunately, diet and lifestyle are two areas in which changes can be made to manage symptoms such as acne, weight gain, infertility, irregular periods, and excess body hair.</p><p>You may have read about lots of different diets for various health complaints, and are perhaps wondering, <strong>what exactly is the best diet for PCOS?</strong></p><h5>The best diet is one that seeks to address the following underlying issues in PCOS:</h5><ol type="1"><li>Insulin resistance</li><li>Inflammation</li></ol><h5><br/></h5><h5>Before looking at specific diet recommendations, let’s look at these in more depth.</h5><h5>Insulin resistance</h5><p>Insulin resistance can be a significant factor in the development of PCOS. Insulin resistance occurs when <strong>cells start to lose their responsiveness to the hormone insulin.</strong> This hormone is responsible for removing excess sugar from the blood and for managing energy levels. It is heavily influenced by the food we eat and how physically active we are.</p><p>Factors that contribute to insulin resistance include:</p><ul><li>Poor diet high in sugar and processed foods</li><li>Inactivity</li><li>Being overweight</li><li>Chronic stress</li><li>Long term steroid use</li><li>Cushing’s disease</li><li>PCOS</li><li>Genetics</li></ul><p>Frequent consumption of refined carbohydrates, sugars, and high-calorie foods results in frequent insulin production. Over time, insulin can become less effective and larger amounts are secreted to compensate, causing a vicious cycle.</p><p><strong>Increased insulin can interfere with hormone balance.</strong> Women with PCOS tend to have elevated androgen (predominantly male) hormones such as testosterone and dihydrotestosterone (DHT). The presence of insulin stimulates the production of androgens and makes them more readily available for the body to use, contributing to PCOS symptoms, such as excess body hair and facial hair. Therefore <strong>managing insulin and blood glucose levels is key to controlling androgen hormones.</strong></p><h5>Inflammation</h5><p>Research indicates that chronic, low-grade inflammation may be a driving factor in  PCOS, particularly for those who are overweight and those with insulin resistance. Adopting an anti-inflammatory diet is therefore important for managing PCOS symptoms long-term.</p><h4>So, what diet will help?</h4><p><strong>The Mediterranean style diet!</strong> This diet has been extensively researched for its health-promoting benefits, including its potential to protect against inflammation and reduce insulin resistance.</p><p><strong>Foods to include on a Mediterranean style diet:</strong></p><ul><li>Plenty of fresh fruits and vegetables each day;  focus on variety and include different colours, aim for 5 portions of vegetables and 2 portions of fruit per day</li><li>Legumes such as lentils, chickpeas, beans and peas, hummus.</li><li>Choose wholegrain foods instead of refined carbohydrates; <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>, wholegrain bread, and pasta.</li><li>Include polyunsaturated fats; <a href="/directory/ingredients/avocado" target="_blank">avocado</a>, <a href="/directory/ingredients/olive" target="_blank">olive oil</a>, and cold-pressed oils such as hemp seed oil.</li><li>Nuts and nut butters - Brazil nuts, almonds, cashews, hazelnuts</li><li>Seeds – <a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a>, <a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower</a>, <a href="/directory/ingredients/sesame" target="_blank">sesame</a>, <a href="/directory/ingredients/chia" target="_blank">chia</a>, <a href="/directory/ingredients/flaxseed" target="_blank">flaxseed</a></li><li>Consume 2 portions of oily fish each week (no more than 2 per week if looking to become pregnant due to potential and toxic heavy metals like mercury that are found in fish) -  salmon, mackerel, anchovies, sardines, herring.</li><li>Include herbs and spices in your meals - <a href="/directory/ingredients/oregano" target="_blank">oregano</a>, <a href="/directory/ingredients/thyme" target="_blank">thyme</a>, <a href="/directory/ingredients/rosemary" target="_blank">rosemary</a>, <a href="/directory/ingredients/garlic" target="_blank">garlic</a>, <a href="/directory/ingredients/basil" target="_blank">basil</a>, <a href="/directory/ingredients/peppermint" target="_blank">mint</a>, <a href="/directory/ingredients/chive" target="_blank">chives</a>, <a href="/directory/ingredients/cassia-cinnamon" target="_blank">cinnamon</a>, <a href="/directory/ingredients/turmeric" target="_blank">turmeric</a>, and <a href="/directory/ingredients/capsicum" target="_blank">paprika</a>.</li><li>Consume poultry, eggs, cheese, and <a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a> in moderate portions.</li><li>Eat red meat and sweet deserts in small amounts or on special occasions.</li></ul><p></p><p></p>

What’s the Best Diet for PCOS?

<h3>Supplements for Hair Loss</h3><p>As part of a healthy hair cycle, we would expect to lose between 50-100 hairs every day, depending on our brushing and washing regime. These hairs are normally automatically replaced but when the rate of shedding outweighs the number of hairs growing back then this can result in overall hair loss. Hair loss or damaged hair may not be a life-threatening issue but can be extremely distressing. </p><p>There are specific key nutrients that can help support healthy hair growth and these can be sourced as part of a healthy, balanced diet. </p><p></p><h3>Key Foods for Hair Loss</h3><p>Nutrients essential for hair growth include protein, iron, vitamin B12, folate, zinc, L-lysine, biotin and essential fatty acids, vitamins A, C and E. Here are some foods which are rich in these nutrients that you should eat regularly to help keep your hair strong and healthy:</p><ul><li><strong>Eggs</strong> - egg yolks contain good amounts of protein, biotin, L-lysine and zinc.</li><li><strong>Complex carbohydrates</strong> - beans are good sources of plant-based protein, iron, zinc and biotin. Sweet potatoes, butternut squash and pumpkin contain beta-carotene that is converted into vitamin A. </li><li><strong>Nuts and seeds</strong> contain essential fatty acids, zinc, L-lysine, B vitamins and vitamin E. </li><li><strong>Fruits and vegetables</strong> such as spinach, sweet peppers and berries contain a range of nutrients such as beta-carotene, vitamin C, vitamin E and antioxidants. </li><li><strong>Meat and fish </strong>are excellent sources of protein, iron, vitamin B12, folate, zinc, L-lysine, vitamin A, and omega-3 fatty acids. Consider liver, grass fed red meat, seafood such as oysters and shrimp, and oily fish such as salmon, mackerel, anchovies, sardines and herring. </li></ul><p></p><h3>Which Supplements Can Support Hair Loss? </h3><ol type="1"><li>Iron</li><li>Vitamin C</li><li>L-lysine</li><li>Biotin (vitamin B7)</li><li>Zinc</li></ol><p> </p><h3>Top Tips on Buying Supplements for Hair Loss </h3><ul><li>Get your iron levels checked before supplementing with iron as too much iron can be dangerous. Men, and women aged over 50 require 8.7 milligrams, and menstruating women require 14.8 milligrams. Ferrous sulphate or ferrous fumarate are often prescribed for iron deficiency, however these can cause digestive upset and constipation. Iron bisglycinate may be gentler on the stomach.</li><li>For vitamin C, look for the ascorbate form rather than ascorbic acid, as this is gentler on your stomach. </li><li>Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption. Men require 9.5 milligrams per day, women require 7 milligrams per day. </li><li>Look for the natural and most active form of vitamin 7 (biotin) which is d-biotin.</li></ul><p></p><h3>Nutritional Therapy Support For Hair Loss   </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 hair loss and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations </p><p></p><p></p><p></p>

Vitamins for Hair, Skin & Nails

Find the best Vitamins for Skin, Hair and Nails that support health & growth. Discover the nutrients you've been missing & compare hundreds of brands today!

Hair, Skin & Nails

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

<p>As part of a healthy hair cycle, we would expect to lose between 50-100 hairs every day, depending on our brushing and washing regime. These hairs are normally automatically replaced but when the rate of shedding outweighs the number of hairs growing back then this can result in overall hair loss.</p><p>There are many different types of hair loss depending on the presentation of how shedding occurs and the underlying factors.</p><h4>Common types of hair loss and their causes</h4><ul><li><strong>Male pattern hair loss (MPHL) or androgenetic alopecia</strong>. This is the most common form of male hair loss affecting approximately 50% of men aged over 50. It is caused by an excess of testosterone which is a type of androgen, a male sex hormone. There is no cure but it usually progresses very slowly. Hair is lost from the top of the head with a receding frontal hairline.</li><li><strong>Female pattern hair loss (FPHL) or androgenetic alopecia</strong>. This is the most common form of hair loss in women caused by both genetic and/or hormonal imbalances. Again, this is due to the effects of the male hormone testosterone which is present in females too. The onset is usually from age 50 onwards although it can start earlier for some women. There is widespread thinning of the hair on the crown of the scalp with the frontal hairline remaining unaffected. Progression is usually slow but with no cure.</li><li><strong>Frontal fibrosing alopecia (FFA)</strong>. This is a type of scarring hair loss which mainly affects the hair margin at the front of the scalp but also sometimes with loss of hair from the scalp near the ears and eyebrows. It can affect anyone but is more common in post-menopausal women, thought possibly due to hormones and an overactive immune system which attacks the hair follicles.</li><li><strong>Alopecia areata</strong>. This is a non-scarring type of hair loss which can develop in anyone at any age, with 20% of sufferers having a family history of the condition. Alopecia areata mostly presents as small, round, coin-sized patches of hair loss on the scalp but other areas can be affected including the beard, eyelashes, eyebrows, rest of body and limbs. Hair may regrow but, depending on the severity, this is not guaranteed. It is often associated with inflammation and an overactive immune system</li><li><strong>Traction alopecia</strong>. This is a type of hair loss resulting from constant pulling, typically seen when hair is regularly pulled tight in hairstyles such as ponytails, with hair extensions or attachment of weaves and dreadlocks. The repeated pulling of hairs results in damage and the development of bald patches. It can be reversed with healthy hair regrowth if the pulling has only been short-term and damage isn’t too severe.</li><li><strong>Chronic telogen effluvium</strong>. This is a loss of hair from all over the scalp with a gradual thinning and loss of hair volume over time. Sufferers start to notice that they are losing more hair than usual when washing or brushing their hair and it can be seen on the pillow, in the shower or on a hairbrush or comb. Hair loss can be very sudden with the onset being up to three months after the trigger. It may be related to chronic illness, trauma or stress, marked weight loss, skin disorders, hormone imbalance, childbirth or perhaps medication-related. Some people will never know the exact cause of their hair loss.</li></ul><p>Whilst all of these types of hair loss are different in their presentation and underlying factors, they can all be extremely distressing and upsetting for the individual concerned. If you are worried about your hair loss, you can seek help and support from your GP who may refer you to a local Dermatologist.</p><p></p><p></p>

There are many different causes of hair loss including hair styling, stress and hormone imbalance. 

Causes Of Hair Loss 

I've been in practice for 20 years and am still proud every day that I'm able to change people's lives for the better via science-based, research-driven nutritional strategies that make a real difference.

I specialise in women's health, especially the menopause, but since the digestive system sits at the core of any health issue, I work very closely with this too.  Women don't need to suffer in silence.  Long term health issues can be resolved by creating nutritional balance.

My strategy is to always find the root cause of any health problem and work on resolving this.  Much of what goes wrong with people's health is down to nutrient deficiencies which I work to correct whilst looking at the body as a whole.  With information overload, people are often confused at what is right or wrong nutritionally.  It's essential to treat each person individually to restore health and wellbeing.

Nutritional Therapist

I'm Jennifer, a registered nutritional therapist working primarily with couples to support them with preconception planning, fertility and IVF preparation.  I also work with women experiencing hormonal issues, from the onset of puberty right through to menopause. 


For those planning on getting pregnant, whether you want to look for ways to improve your chances of conceiving naturally or are preparing for IVF, diet and lifestyle can have a massive impact on egg and sperm health, your overall pregnancy experience and the ongoing health of your future child.

In relation to women's hormonal health, I can work with you to better understand your body and its hormonal ebb and flow. We will explore your symptoms and their root causes to create a nutrition and lifestyle plan that’s just for you. Diet and lifestyle have a huge role to play in getting the balance right and I would love to help you get there.

Through personal experience I know that battling with these problems alone can be overwhelming and all consuming, especially with the huge amount of conflicting information now available online. I work with each client to offer a personalised nutrition and lifestyle approach which can make a hugely positive impact.

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'm a nutritional therapist, naturopath and herbalist. My approach combines functional medicine with energetics such as Ayurvedic and naturopathic principles to tailor everything to your unique constitution.

Our bodies are complicated ecosystems. Every little bit of us works together to create the conditions for our overall health. When there is harmony, we flourish. When there is discord, we often run into trouble. Stress, fatigue, insomnia, back pain, poor digestion and a host of other problems are our bodies way of telling us something is wrong, not just with one part of us, but with our entire system.

My method is founded on understanding and treating the whole you – rather than your symptoms – with natural solutions backed by science, so you can find a better state of health for the long run. Through my journey, I’ve been amazed to discover a new lease of life through the transformative power of plants. 
As well as consultations I also teach about nutrition and herbalism. Ultimately, my goal is to empower women to take control of their health using natural medicine.

I work primarily with women that are dealing with hormonal and digestive issues.
Many of my clients may have conditions such as fibroids, PCOS, endometriosis, acne, IBS and hypothyroidism as well as a range of symptoms that they have not found an answer to from their GP.
I offer tests with functional medicine labs as well as naturopathic diagnostic techniques to find the root cause of many issues.



I start with an initial 90 minute consultation so I can really get to know you and understand the challenges you are facing. 
I will then tailor a plan combining nutrition and naturopathy.
We would work collaboratively to find solutions that suit you.
I recommend meeting regularly (every 3-4 weeks) so we can stay on track and continue supporting all systems of the body.
I will give you the tools to take back your health with a few changes inspired by nature.

Dietary Advice for PCOS

Ingredient Spotlight- Reishi

<h3>Supplements for Women’s Health </h3><p>Are you struggling with menstrual problems, lacking energy or generally not feeling yourself? Anaemia and hormone imbalances are common issues for women which may be helped through changes to nutrition and lifestyle. </p><p>Including key nutrients in the diet and adopting a healthy lifestyle can improve women’s health. </p><p></p><h3>Key Foods for Women’s Health</h3><p>Some of the key nutrients to include in the diet to support women’s health include: B vitamins, vitamin D, vitamin K, iron, folate, zinc, calcium, omega-3 fatty acids and antioxidants. Eating these foods regularly should provide adequate amounts of these nutrients: </p><ul><li><strong>Oily fish: </strong>eat salmon, mackerel, herring, anchovies or sardines 2-3 times a week to provide a rich source of omega-3 fatty acids, B vitamins, vitamin D, iron, zinc and calcium. </li><li><strong>Dark green leafy vegetables:</strong> broccoli, kale, spinach, rocket, watercress, beet greens and Swiss chard provide good levels of B vitamins, vitamin K, iron, folate, zinc, calcium and antioxidants. </li><li><strong>Nuts and seeds: </strong>unsalted and unroasted nuts and seeds are a great source of zinc and calcium. </li><li><strong>Berries:</strong> strawberries, raspberries, blueberries, blackberries and blackcurrants are all powerful antioxidants. </li><li><strong>Organ meats: </strong>liver, kidney and heart are an excellent source of B vitamins, iron, folate and zinc.</li></ul><p></p><h3>Which Supplements Can Support Women’s Health?</h3><ol type="1"><li>Iron</li><li>Calcium</li><li>Vitamin D</li><li>Omega-3 fatty acids</li><li>Zinc </li></ol><p></p><h3>Top Tips on Buying Supplements for Women’s Health </h3><ol type="1"><li>Test vitamin D levels during the winter months and supplement accordingly, as there isn’t sufficient exposure to vitamin D through natural sunlight. Choose supplements containing vitamin D3 which is the most bioavailable form of vitamin D. </li><li>Iron bisglycinate is a highly absorbable form of iron which is better tolerated by those with sensitive digestive systems. </li><li>You can supplement with omega 3 in the form of fish oil, or a vegan alternative derived from marine algae.</li></ol><p></p><h3>Nutritional Therapy Support For Women&#x27;s Health  </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 Women’s Health and to book a consultation, head over to our expert page here: <a href="https://www.vitaminology.co/consultations" target="_blank">https://www.vitaminology.co/consultations</a> </p><p></p>