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STRESS AND ANXIETY Just as IBS can cause stress and anxiety, stress and anxiety can contribute to IBS symptoms. The gut-brain axis is being recognised as a very real event by medical researchers. Our body has many messenger paths connected to our nervous systems that interact closely. When the brain is not happy, it disrupts the messages and functionality of the digestive system, contributing to symptoms such as nervous diarrhoea. INTOLERANCES Food sensitivities and intolerances are becoming more common. These intolerances create inflammation and gaps in the gut wall (leaky gut) which aggravate the digestive system and the healthy bacterial colonies that reside in the intestines, leading to gas, bloating and constipation or diarrhoea. IMBALANCE OF GOOD AND BAD BACTERIA An imbalance of bad bacteria to good bacteria can also cause ibs. Try incorporating more fermented foods into your diet, learn to enjoy kefir, sauerkraut, kimchi, kombucha or miso. These foods are rich in probiotics, enzymes, vitamins, and minerals which will boost the good bacteria in your digestive tract. MEDICATION A long history of medication uses and polypharmacy (many medications at once) can damage and inflame the gastrointestinal tract and may aggravate or contribute to leaky gut. What are some of the dietary and lifestyle factors that may aggravate your symptoms? • Drinking alcohol • Drinking large amounts of caffeine • Eating high amounts of sugars • Medications • Fatty, fried foods • Food sensitivities • Stress • Environmental toxins • A history of traveller’s diarrhoea infection Overall Guidelines for improve digestion • Reduce portion sizes and frequency – allow your body to efficiently digest foods • Eat a healthy, varied diet • Drink adequate amounts of fluids – particularly water • Chew your food thoroughly to assist in the digestive process • Identify actual intolerances – do not exclude food groups long term ‘thinking’ they may be causing symptoms to become aggravated • Ensure dinner is eaten as early as possible to avoid going to bed on a full stomach • Keep track of what you are eating and notice the symptoms – not all symptoms will present immediately – take these to a nutrition professional for assessment • Stay active – this will improve digestion, reduce stress and enhance circulation • Reduce stress and anxiety • Fibre is important but find your balance • Avoid alcohol as much as possible • Avoid caffeinated beverages – soft drinks, coffee and black tea • Protect and enhance your healthy gut bacteria because they will return the favour! Andriana xx

When your metabolism is working effectively for you, you’re more likely to sit at a comfortable, healthy weight, and find it easier to keep weight off. Having a high metabolism can also give you energy and make you feel better. Here are 5 natural ways to boost your metabolism which are easy to implement into your day-to-day lifestyle. EAT AT REGULAR TIMES The body relies on balance and regularity. Eating at consistent times may help maintain metabolic balance. If we eat a lot, then we go for long periods without eating, the body may burn calories more slowly and store more fat cells. EAT A SUFFICIENT AMOUNT OF PROTEIN Protein has a thermogenic effect in the body. This is because it takes the body a lot of energy to digest, absorb, and process protein-rich foods. DRINK ENOUGH WATER Staying hydrated is essential for the body to function at its best. Water is necessary for optimal metabolism, and it may help a person lose weight. LIFT WEIGHTS Building muscle through resistance training goes a long way for your metabolism. Lifting weights raises our metabolism long after we’ve finished with the workout, this means we will burn more calories each day, even at rest. EAT ENOUGH CALORIES Some people skip meals as a way to lose weight. However, this can negatively impact metabolism. Eating meals that are not filling can have the same effect. Eating too few calories can cause a person’s metabolism to slow down so the body can conserve energy. GET A GOOD NIGHT SLEEP Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin. This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight. Andriana xx

SLEEP Sleep is a time for the body to rest and recover. It is a time for cell and muscle rejuvenation and allows the body to focus on killing off any nasties you may have come across throughout the day. Sleep has also been shown to improve the memory of the immune system to fight off previously met viruses or bacterial invaders. This means that our body has the power it needs to respond promptly to attacks from foreign materials that may be out to make you sick. STAY ACTIVE Physical activity enhances circulation and increases the immune systems ability to find and fight off harmful invaders such as bacteria and virus. Being active also produces sweat through our skin. The skin is one of the major detoxing organs, forcing out unwelcome sicknesses. Even low intensity exercise plays a role in stimulating healthy circulation and immune responses. Just move as much as you can safely. EAT MORE ANTIOXIDANTS Consuming foods high in antioxidants enhance the activity of the immune system and reduces toxic materials such as bacteria and viruses from taking hold in the body. Foods with bright rich colours posses the greatest amounts of antioxidants. For example, capsicum, berries, tomatoes, beetroot, leafy greens etc. GET YOUR DAILY DOSE OF D Safe sun exposure can improve immune function and reduce the duration and frequency of cold and flu. Even in winter the sun can still burn so short amounts of time spent in the sun is advised. KEEP STRESS LEVEL LOW It’s important to be aware that how we manage our stress can impact how our immune system works. Deal with stressful issues before they have the chance to build up. DRINK PLENTY OF WATER A dehydrated body is an unhealthy body and therefore may become more susceptible to viruses. Winter is the time we often forget to drink water like we would throughout summertime, but indoor heating systems can be just as dehydrating. Keep a bottle of room-temperature water nearby or if you need something warm, a cup of herbal tea is a good alternative. GET YOUR VITAMIN C AND ZINC Eat plenty of fresh, colorful fruit and veg such as kale, sweet potatoes, butternut squash, peppers, dark fruits and fresh herbs like parsley. Many of these foods are also high in vitamin A, which is vital for supporting the immune system found within the digestive system. Zinc is a mineral helps to support our bodies by promoting the production of antibodies Many zinc rich foods like poultry, sunflower seeds, seafood and fish have the added bonus of being high in protein, also vital for immunity. Andriana xx

I see numerous clients suffering from digestive issues and the most common symptoms is bloating. The functional approach looks to find out the cause of the issue and there may be many causes which I shall summarise below: INTOLERANCE Your body can be reacting to foods you are consuming. The main culprits are gluten, dairy, eggs and soy. You can consume one food and react to it 7 days later so it’s very hard to isolate. Food intolerance testing is quite complex and I only usually recommend one company (Cyrex) as they test many proteins in gluten and also test food cooked and in its raw state. LOW HYDROCHLORIC ACID low levels of stomach acid which can be caused by ageing, zinc deficiency, stress or other reason may present itself with digestive issues, poor wound healing and indigestion after meals. The use of Apple Cider Vinegar in a little water before meals can help this by helping to improve HCL levels and improve digestion. LOW BILE AND PANCREATIC ENZYMES Your pancreas may not be working as it should be to produce the enzymes to break down food. Poor bile flow can result in intolerance to fatty food and even gallstones. This can be caused by liver stress such as inflammation, environmental toxins, hormone imbalances. CONSTIPATION This can be caused by low stomach acid, low levels of fibre in the diet or could be from Small Intestine Bacterial Overgrowth. FIBRE Most diets are low in fibre but there are some IBS cases where fibre may be making the problem worse. Usually, this is when the gut is inflamed. BACTERIA IMBALANCE Most people have a degree of “dysbiosis” or basically not enough beneficial bacteria balance in the gut. It can present in digestive discomfort bit also can be seen with bad breath, a coated tongue, fatigue. Dysbiosis can be caused by poor diet, high sugar consumption, many rounds of antibiotics and even genetics can play a role. STRESS This just wreaks havoc on your physiology. LEACKY GUT Otherwise known as Intestinal Permeability which can result from any of the above, can cause food intolerances. It can also lead to non-digestive symptoms including links to brain health. Andriana xx

HYDRATE Constipation is related to dehydration in the colon, so it’s vitally important that you drink a minimum of 2 litres (8 glasses) per day, even more, if you can! EAT FIBRE RICH FOOD Try to get at least 25 grams of fiber daily from your diet. Good food sources fresh fruit and vegetables, including lots of leafy greens. ADD MORE GOOD BACTERIA TO YOUR GUT An imbalance of bad bacteria to good bacteria can also cause constipation. Try incorporating more fermented foods into your diet, learn to enjoy kefir, sauerkraut, kimchi, kombucha or miso. These foods are rich in probiotics, enzymes, vitamins, and minerals which will boost the good bacteria in your digestive tract. You could also try a good probiotic supplement. DRINK LEMON WATER AT MORNING TIME Drinking a glass of warm water with fresh lemon juice helps to stimulate the production of bile, which acts as a natural laxative and increased stomach acid allowing your body to break down food more effectively. STRESS LESS Emotions play a huge role in how our nervous system functions. Learning stress management techniques can also be vitally important. If you ever feel like your bowels may just be a wee bit ‘clenched’ at times, learning some stress management techniques could change your world! Andriana xx

Water is necessary for your body to function. It plays a vital role in digestion, blood circulation and skin health as well as helping your body absorb nutrients and eliminate toxins. Here are some tips to help you keep fluid levels up throughout the day. 1. CONSUME YOUR QUOTA Fluid requirements vary for each individual and depended on your age, gender and activity level. it’s important that you drink a minimum of 2 litres (8 glasses) per day, even more, if you can! 2. PRIORITIZE WATER The best option to help you stay hydrated is water which contains no sugar and calories. keep a large bottle with you and sip from it throughout the day to keep you energized. 3. DRINK FIRST THING Your body is dehydrated after sleep, so make sure that you drink a glass of water first think in the morning. This also helps your body flush out toxins before your first meal. 4. LIMIT TEA AND COFFEE Caffeinated drinks contain water, so can contribute to your daily fluid intake, but be aware that they have a mild diuretic effect. This means that they cause your body to produce urine, which can lead to dehydration. 5. DRINK REGULARLY If you feel thirty it is a sigh that your body has been craving water for some time. Drink little and often and don’t wait to feel thirsty. 6. DRINK FOR EXERCISE Drink plenty of liquids before and during exercise in order to stay hydrated. Don’t drink too much just after you have finished exercise as this may cause your muscles to cramp. 7. AVOID ALCOHOL Alcohol is a diuretic that causes your kidney to produce large quantities of urine. Drinking just one alcoholic drink can cause your body to lose large quantity of liquid and the effects continue even after you have stopped drinking. 8. DRINK FOR DIGESTION Drink a glass of water at least 30 minutes before eating a meal. This will help you avoid overeating and keep your digestive system healthy and maximizing the uptake of beneficial nutrients. 9. HYDRATE BEFORE BED Make sure you are hydrated before going to sleep to keep your body nourished during the night. The night time is usually the longest period your body will go without a drink, so it is important that your hydration levels topped up beforehand. Andriana xx

So, here are my top food to help get built up toxins out of your body. 1. FRESH VEGETABLES AND FRUITS Eat raw vegetables include onions, garlic, cabbage, kale, fennel, leafy greens, asparagus and bright vegetables such as beetroot, tomatoes, carrots. Include limited fruits to keep sugar intake low and prefer eating citrus fruits as these are powerful clearances. 2. BEANS AND PULSES Beans and pulses such as lentils and dried beans provide complex carbohydrates, healthy proteins, folate and a range of essential vitamins and minerals to support digestion during detox. 3. WHOLEGRAINS Make easily digested wholegrains part of your detox diet to provide complex carbohydrates that will supply energy during detox. Include wholegrain sourdough, brown rice, quinoa, buckwheat, wholegrain oats and barley. 4. HEALTHY OILS AND FAT Using coconut oil for cooking releases fewer toxins at high heats. Use extra olive oil, flaxseed oil, sesame oil in salads to provide healthy omega fats. 5. FERMENTED FOODS To promote and support healthy gut microflora, include natural live yogurt, kefir, kombucha and sauerkraut. These fermented foods contain probiotics which help to repopulate gut bacteria. 6. OILY FISH AND LEAN MEAT Fresh oily fish provides protein and healthy fats to help the absorption of nutrients during your detox. 7. NUTS AND SEEDS These provide healthy proteins and fats as vitamins and minerals. Include chia seeds, flaxseeds, walnuts, almond, basil nuts and hazelnuts. Andriana xx

Healthy eating is especially important during pregnancy and breast feeding to ensure mum and baby are receiving adequate amounts of nutrients for optimal growth and development. There are some important nutrients, including some particular vitamins and minerals, that are needed in pregnancy and wherever possible these should be provided by a balanced diet. The following are the top tips: • Base meals on starchy foods such as potatoes, bread, rice and pasta, choosing wholegrain where possible • Eat fibre-rich foods such as oats, beans, peas, lentils, grains, seeds, fruit and vegetables, as well as wholegrain bread and brown rice and pasta • Start the day with breakfast as it is a good time include some starchy foods such as cereals or toast • Eat at least five portions of a variety of fruit and vegetables each day, in place of foods higher in fat and calories • Dairy – Include 2-3 times a day, yogurt, milk, cheese, good source of calcium, protein • Beans/Lentils/Eggs/Fish/Meat – 2-3 times a day, good source of iron, protein • Limit intake of oil and spreads • Eat as little as possible of fried food, drinks and confectionery high in added sugars (such as cakes, pastries and fizzy drinks); and other food high in fat and sugar (such as some take-away and fast foods) There are two nutrients that all pregnant women should take as a supplement as it may be difficult to get enough from the diet: folic acid and vitamin D. FOLIC ACID Folic Acid is important during pregnancy to help prevent Neural Tube Defects (NTD) such as Spina Bifida. Food sources of folic sources are: • Broccoli • Brussel sprouts • Liver (not during pregnancy) • Spinach • Asparagus VITAMIN D Vitamin D is essential for healthy bones and teeth because it helps to regulate the amount of calcium and phosphate in the body Good food sources include: • Oily Fish (e.g. herring, mackerel, salmon, pilchards, sardines) • Eggs • Some low-fat spreads and breakfast cereals may also have vitamin D added Andriana xx

Healthy eating is a way of balancing the food you eat to keep your body in great health. With healthy eating, you'll have energy all day, get the vitamins and minerals you need, stay strong for activities you enjoy, and maintain a healthy weight. Below, you'll find tips designed to help you with healthy eating. 1. DON’T SKIP ANY MEALS Eating 3 meals with snacks in between is the ideal way to maintain both energy and a healthy weight. When you skip meals and get hungry, you're more than likely to choose foods or snacks that aren't very good for you. 2. LEARN ABOUT HOW TO PREPARE FOODS Instead of deep frying, try grilling, stir frying, microwaving, baking, and even boiling. You should also try fresh or even dried herbs and spices to add flavor to your food. Before you eat any type of meat, be sure to trim the fat and skin off of it. 3. AVOID A LOT OF SUGAR Drinks that contain sugar are a major source of empty calories. What this means, is that the drinks contain a lot of calories that your body may not need. Drink Diet and no calorie drinks, If you plan to drink sugary drinks, or alcohol don't go overboard - limit yourself. 4. AVOID THINKING ABOUT DIETS There are no good food nor any bad foods. All food can be a part of a healthy diet, when eaten in moderation. You don't need to buy any low carb, fat free, or even diet foods, as these foods normally have lots of other added ingredients to replaces the carbohydrates or fat and in some cases contain more calories that their non diet counterparts. Andriana xx

Let's see what nutrients we can get from Autumn fruits APPLE Apples are rich in fiber, vitamin A, vitamin C, and other antioxidants, such as beta-carotene and flavonoids FIG Figs are rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of antioxidant vitamins A and K that contribute to health and wellness. PEAR Pears contain calcium, iron, and protein and are full of antioxidants and vitamins to support bone, heart, and tissue health. GRAPEFRUIT Grapefruit is a popular citrus fruit that is a terrific source of vitamins, fiber, and other nutrients. Grapefruit is known for its antioxidant and immunity-boosting capabilities as well as its digestive and cholesterol-lowering benefits. ORANGE Oranges are known for their vitamin C content, a powerful antioxidant that helps protect cells from damage. Oranges are also a good source of fibre, B vitamins, vitamin A, calcium, and potassium. Andriana xx

Every food is full of nutrients such as carbohydrates, proteins, fats, vitamins, minerals, and trace elements. Many foods can be eaten raw, while others need to be cooked first. The taste of fresh, perfectly cooked vegetables is one of life's great pleasures - which is just as well, as we all know that vegetables are an essential part of a healthy diet. To get the full nutritional benefit, cook vegetables as lightly as you can. BOILING Boiling is fast and easy to control. The secret is to use as little water as possible and avoid overcooking, so all the vitamins and flavour are retained. For vegetables such as broccoli, cut into equal-sized pieces. Add to a pan of boiling water, quickly bring back to the boil, cover, then simmer until the vegetables are just tender. To evenly cook potatoes and other starchy roots, such as carrots, place in cold water and boil them gently to allow the heat to diffuse through the vegetables. STEAMING Steaming vegetables is the best way of retaining flavour, colour, and vital nutrients. Just be careful not to overcook them. Use little water, it will give you the same results as boiling or blanching but with much less nutrient loss. So instead of boiling potatoes before mashing them, steam them. Instead of blanching broccoli, green beans, or asparagus, steam them until crisp-tender. Andriana xx

Diet is absolutely crucial to help manage cholesterol, and also for protecting your body from the potential risks of high LDL cholesterol (the “bad” cholesterol). Cholesterol itself isn’t bad in a sense, it’s more its potential to do bad if there is a lot of inflammation present in the body. Some tips to improve your cholesterol naturally. FOLLOW AN ANTI-INFLAMMATORY DIET Adopting an anti-inflammatory diet and lifestyle is considered one of the most effective approaches for lowering cholesterol. An anti-inflammatory diet includes beans, whole grains, fatty fish, vegetables, foods high in inflavonoids such as citrus fruits and foods high in polyphenols such as whole grains. REDUCE SATURATED FATS Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol. INCREASE SOLUBLE FIBER Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, brussels sprouts, apples, and pears. EAT FOODS RICH IN OMEGA-3 FATTY ACIDS Foods with omega-3 fatty acids include salmon, mackerel, walnuts and flaxseeds. ANTIOXIDANT FOODS Antioxidant rich foods include colourful fruits and vegetables such as berries, mango, carrot, and pumpkin. Andriana xx